Veggie Stew

So I had a plethora of veggies and wanted to use them before they had a chance to go bad. After a bit of thinking I decided on a Veggie Stew! I know it's hot out and I'm eating more cold veggies, but my back was hurting and I wanted comfort food. I have these wonderful scissors that I use when doing prep work. They seperate so I can wash them thoroughly. I used them when I want to make a chiffonade of Spinach or Herbs, I can cut Chicken with them and sometimes for dicing/slicing some thinner veggies. Tonight I used them for cutting my Green Onions and Celery as well as the baby Bok Choy and even dicing up the small bell peppers.

Veggie Stew:

1 Tblsp - Olive Oil
12 Green Onions - diced
5 stalks of Celery - sliced thin
1 cup of julienned carrots
12 baby Bok Choy (About 4 leaves and the stems in each bundle) sliced thin
4 - small Red & Yellow Bell Peppers - seeded, sliced thin and diced up
1/4 head of Cabbage Sliced thin
1 large Zucchini - Cleaned, Peeled and cut up
1 Large Summer Squash - Cleaned, Peeled and Cut Up
1/4 cup chopped Cilantro (Fresh)
1 - Can of Diced Tomatoes
2 tsp Garlic Powder
1 Tblsp Italian Seasoning
1 tsp Paprika
dash of black pepper
1/4 tsp sea salt
3 Tblsp Corn Starch (or Arrowroot)

I sliced the Zucchini into 1/2 rounds and then 1/4 each round.

In my 5 Quart Casserole I put the oil and onion first on medium heat. I slowly added the Carrots, Celery, Bok Choy, Peppers, Cabbage and finally the Squashes, Cilantro, Canned Tomatoes & Seasonings. I covered and let cook slowly for 30 minutes. When everything was cooked tender I added the Starch (Arrowroot) to a small amount of water and stirred to disolve. Then I added it slowly to the Veggies and stirred gently but thoroughly to mix the Starch into the hot liquid and allowed to thicken.

I served this over Noodles beside some very nice Rib Eye Steaks.

This was so good and will make a good side for Chicken tomorrow too.

Recipe Thoughts

So I am totally nuts for Pinterest.com and love checking out recipes others have liked. I found one that sounds so good, but seemed like it would be pretty high in sodium. It's Zucchini Fries. Don't let the name fool you, they are not Fried but Baked. The thing I didn't like, they use Shake n' Bake to bread the Zucchini. Sorry, trying to go healthy and prepackaged breading that is fairly high in sodium won't cut it with me. So I read the box of Shake n' Bake. Instantly I saw Corn Meal, Flour, Minced Onion. This is where I went for my inspiration to create my own Shake n' Bake with no added Sodium. (Yes, at 280 mg, Shake n' Bake isn't as bad as some, but still, that's more than I want in my diet.) And a big concern for when cooking for my husband is whole grain, not refined flours. So I wanted to find Panko Crumbs that were Whole Wheat. I scored at Kroger in the Asian Section.

So this is what I put together tonight. I have not tested it on the Zucchini yet, but this is similar to what I do for Fried Chicken. So I know the flavor will be great.

Rose's Shake n' Bake:

1 cup - Whole Wheat or Brown Rice Flour

1 cup - Whole Wheat Panko (I found these in the Asian Section at Kroger)

1 cup - Corn Meal

2 Tblsp - Minced Onion

1 Tblsp - Parsley

1 Tblsp - Cumin

1 Tblsp - Smoked Paprika

1 Tblsp - Garlic Powder

1 tsp - Corriander

I put everything into a 1 gallon Ziplock bag and shook. This is great to make ahead and have for when you are wanting to cook on the fly. If you like things spicier, you can add Black Pepper, Chili or Red Pepper and for a more Italian flavor add Basil, Oregano and or Thyme.

I will post the Zucchini Fries recipe after I have made it. Probably will do this tomorrow night.



This is the recipe I was planning when I made the Avocado Salsa last night! We eat occasionally at a local Denny's which has improved it's menu with a lot of Heart Healthy dishes. They make a Tilapia with Avocado that Richard loves. So I have been thinking of how to recreate and improve on the recipe. Richard said I succeded and then some.

 

Chile Lime Tilapia w/ Avocado Salsa over Rice and Aspargus on the side.

This as so easy to make.

Ingredients:

2 Large Tilapia Filets, Halved down spine.
Olive Oil
1 Whole Lime (Juice and Zest)
Red Pepper Powder

Paprika

Chile Powder

Garlic Powder

1 Tbsp Cilantro

Put the halved Filets in a large 9x12 casserole Dish

 Drizzle with the Olive Oil and rub in. (This is to keep the fish Moist and tender.)

 Sprinkle very lightly with the Red Pepper & Chile Powders. Enough to spice but not overpower the fish.

 Sprinkle a bit more liberally with the Garlic and Smoky Paprika.

 I put the dried Cilantro in my hand and Pinching with my fingers I crush/sprinkle over top of each filet.

 

First Zest the Lime over the fish the Squeeze all the Juice liberally over the filets. You can see the juice reacting with the flesh of the fish and starts to "cook" it.

 

Top with the Avocado Salsa and put into a 350 degree Oven for 16-18 minutes.

I served this over rice with Fresh Cooked Aspargus on the side.

I cooked the Asparagus by just putting it in a pan with enough water to steam it and sprinkled with Lime Sea Salt. Cook until fork tender and then remove and put in strainer and run under cold water to stop the cooking.

Richmond Vegetarian Festival & Avocado Salsa Recipe

My friend Katherine & I went to the Richmond Vegetarian Festival. She wanted to see someone who had a rescue dog that Katherine is wanting to adopt. I have to admit she was a very lovely dog. Part Boxer with the prettiest Brindle markings. Katherine was instantly in love. And I found her really sweet with the cutest squeaky bark. She is going to fill out the application to adopt this lovely dog today. I am crossing my fingers she gets her.

I fell for another dog we saw that was a Beagle-Corgi Mix.

The Veggie Fest was fun, though I was surprised at how many booths were dedicated to Animal Rescue Groups. They had lots of kiddie pools filled with ice and a bit of water. All for the comfort of all the dogs who were there with either their fosters or owners. One cute little Chihuahua mix was so funny. Her owner would pick her up and hold her over the kiddie pool and mid air she started paddling her legs as if she was either swimming or trying to run away. She was quite entertaining.

We did manage to find a few people who were actually selling vegetables and fresh herbs. I got some Squash and a couple small green peppers. And we found the Whole Foods Food Truck who were selling an incredible Indian Curry. I had a sample but Katherine liked it so well she got a container.

After the festival we headed back to Chester and stopped at Kroger for a few ingredients I needed and some chips. The chips for this Salsa below. This is delightful and very fresh flavored. I am going to use it as a topping for Baked Tilapia. But for tonight, it was a dip and we all enjoyed it alot.

This was so easy to make, just a lot of prep and then eat. No cooking. Yeah!
Avocado Salsa

Dice:
1/2 cup green onions
1/4 cup fresh cilantro

 4 Roma Tomatoes
2 Avocados
1 each small red, yellow & green bell peppers

 Over the top of all the diced veggies squeeze the juice of one lime. Add 1 tsp Garlic Powder and stir all well. (I have also made this with Smoked Paprika and Chili Powder to taste.)

 This is great for a dip. But will also be the topping on Baked Tilapia tomorrow night.

A New Twist on my Mac and Cheese

A few weeks ago I saw an episode of Dr Oz where they made a Mac n' Cheese with Cauliflower. Only of course they used cow's milk products. Around the same time I saw 2 different shows make a Cauliflower Popcorn or Toasted Cauliflower. (Depending on who gave the recipe.) So I decided to combine the Cauliflower Popcorn with my recipe for Mac n' Cheese made my way. I found the recipe through Pintarest for the Curried Cauliflower Popcorn. So here is my variation:

Curried Cauliflower Mac n' Cheese

1 Medium Head of Cauliflower

1 1/2 Tblsp Olive Oil

1/4 tsp Salt

1/2 tsp Curry Powder

1 Tblsp crushed Italian Seasoning

2 Tblsp  Goat Milk Butter

1 cup Skim Goat Milk

1/2 Cup Skim Goat Milk

4 Tblsp Brown Rice Flour

1/3 cup Chevre Cheese (I had a honey Chevre, that bit of sweet was heaven with the curry)

1 cup shredded Goat Chedder

1 cup Shredded Manchego Cheese

1 1/2 cup Brown Rice Pasta (Spirals)

1 cup frozen peas

1 Tblsp Curry Powder

First I washed and cored the Cauliflower. Then I cut the florets into small bite size pieces.

In a large ziplock bag, I put the 1 1/2 Tblsp Olive Oil, 1/4 tsp Salt, 1/2 tsp Curry Powder & 1 Tblsp crushed Italian Seasoning. I added all the Cauliflower Florets and zipped the bag closed and shook to coat thoroughly.

I then placed the Florets out on a large rimmed baking sheet. Bake for 16-18 minutes at 475 degrees. Stir every 6-7 minutes until the Cauliflower is browned in spots and is crisp tender.

While the Florets are cooking I started the cheese sauce and the noodles. In a medium pot boil water for the noodles and add when it comes to a full boil.  Cook the pasta til tender. I put the cup of Green peas in the strainer. I let the hot water from the pasta heat them up. Run hot water over the top of the drained pasta to help rinse the starch off of it. Set aside.

In large pot I start the butter to melt. In a measuring cup I mix the flour and the 1/2 cup of milk. Add to the butter and stir with a whisk. Slowly add the 1 cup of milk and keep stirring with the whisk to keep it smooth. As it thickens add the Chevre and Curry Powder. Keep stirring til the chevre is all blended in. Slowly stir in the shredded cheeses until smooth and fully melted. Add the Cauliflower and the Pasta and Peas. Stir thoroughly and let simmer covered for 10 minutes.

I serve as a full meal. But you can make it a side dish too.

Enjoy!





Stuffed Bell Peppers & Stuffed Portabello Mushrooms

Stuffed Bell Peppers (& Portabello Mushrooms)



Cooked Brown Rice (2 cups water, 1 cup rice)
2 Tblsp Italian Seasoning
1 tsp Lime Sea Salt (from Whole Foods)

2 Tblsp Garlic Olive Oil (Made night before, 3 large cloves of Garlic still in oil Mashed in pan)
1/2 Diced Vidalia Onion
1 Diced up Portobello Mushroom
The tops of the Bell Peppers (I diced the shoulder around the stem)
1 lb Lean Ground Beef
1 tsp Paprika
1/2 tsp Cumin
1 Tblsp Italian Seasoning

2 Large Bell Peppers and 4 Portabello Mushroom in 9 x 13 Pyrex Pan

Season the water for the Rice with 2 Tblsp Italian Seasoning and 1 tsp Lime Sea Salt. Cooking the rice until all water is absorbed. 

The Meat and Veggies were cooked together in Olive Oil with 3 garlic Cloves that I had roasted yesterday, and seasoned with 1 tsp Paprika, 1/2 tsp Cumin, 1 Tblsp Italian Seasoning. I added the rice when cooked to the Meat mixture and mixed well.

Stuff the cleaned and prepared Mushroom Caps and 2 Bell Peppers.I topped with Mozzarella Cheese. Put into Oven at 350 degrees and cooked it for 30 Minutes.

Stuffed Zucchini



 

1 Huge Zucchini (or 2 large size ones)

1 or 2 small Yellow Squash (Crook neck or Summer)

1 cup Baby Carrots                           ½ cup Green Onions (tops)

½ cup Cilantro                                  1 Cup Cooked Brown Rice

2 Tbsp Italian Seasoning                 2 tsp Garlic Powder

1 tsp Onion Powder                          1 tsp Paprika

Salt & Pepper to taste (I use just a dash of each)

½ cup Mozzarella Cheese (I used a Rice Cheese already shredded)

½ cup Grated Pecorino Romano

Drizzle with Olive Oil

Pepperoni Slices (Optional)

Halve the Zucchini, carefully removed it's inner flesh leaving about a 1/4 " shell.

Then dice the flesh removed from the Zucchini along with a few peeled and diced Summer Squash. (Very small ones).

 Then in a food processor chop fairly fine the carrots, Green Onions and cilantro.

Add the Chopped mix from the food processor to the Zucchini and Squash in a large mixing bowl and add the cooked brown rice, Seasonings & Cheeses. Drizzle with Olive Oil. Stir mixture together well and stuff back into the Zucchini Shells (Boats).

Then top  with a few slices of pepperoni and more of the Mozzarella Cheese and Pecorino Romano on top.

You will have extra stuffing which can be put into two large ramekins with more pepperoni and cheese on top.

Put all in the oven on 350 for 25 minutes.

I served these with Trader Joe's Hofbrau Brats. Very yummy.

Cucumber Salad

Richard brought home some nice organic English Cucumbers. He asked me to slice them up and make a cucumber salad for him. A summer time favorite. So here is the recipe.

Cucumber Salad

Slice 2 English Cucumbers (thin rounds of no more than 1/4 inch thick)
1/4 cup - minced Green Onion
1/2 cup - minced Fresh Cilantro
1/4 cup Basalmic Vinegar
1/4 cup Olive Oil (EVOO)
1 Tblsp - Italian Spice
dash each of fresh ground black pepper and sea salt

Put all into a container and mix.

It tastes best after marinating overnight!

Enjoy, nice and cool to eat.

Eggrolls & Cole Slaw!

I love making eggrolls, but how I hate the prep work. LOL Tonight, Richard wanted Cole Slaw. I bought  head of cabbage last night that could double as a bowling ball. We are talking HUGE! So I saw a reason to do prep for my Eggrolls and at the same time make him his Cole Slaw! A much healthier Slaw at that because it isn't just cabbage and carrots this time. So here is the recipe for the veggies I use in my Eggrolls which I divided and made the Slaw with also.

Eggrolls

Ground Chicken/Pork or Beef
1/2 head Cabbage
1/2 bag Baby Carrots
1/2 bag of Broccoli Slaw
1 yellow Bell Pepper
12 Green Onions (Green tops only)
1/2 Bunch of Cilantro
1 Tblsp -Cumin
1/2 Tblsp - Chili Powder
1 Tblsp - Onion Powder
2 Tblsp - Garlic Powder
2 Tblsp - Parsley

1 package of Eggroll Wrappers

I clean and cut up into small wedges the Cabbage and the Bell Pepper. In small batches I run them through the Ninja Food Processor pulsing around 8 times, and pour into mixing bowl. Then I run the Broccoli Slaw, Carrots, Green Onion Tops & Cilantro through, also in small batches until all done. I add the spices and stir completely.

I then set out the wrappers, with a damp paper towel over them to keep moist. Get a cookie tray and lightly grease it, a large plate and a bowl with water.

Peal off a wrapper from the stack, and lay on the plate. Lightly dip fingers in water and moisten the edges of the wrapper. This activates the corn starch on the surface of each wrapper and creates the "glue" that holds them together when rolled up.

Put a regular spoon level amount of ground meat and another of the veggie mixture across the wrapper, about 1/2 inch from one end.

Bring the end over the top of the mixture and give a slight roll, fold either side up onto the roll and brush with damp finger tips and finish rolling to the end.

You will have a nice thick roll and with a bit more water on fingers you seal the outside edge. Place edge down onto the cookie sheet and repeat until you have used up the wrappers. I think it's 20 wrappers in the package.

(Normally there is some meat left over and a lot of the veggie mix. I add a small amount of the veggies mix to the meat and make patties for a future meal.)

(What is left of the Veggie mixture I then add Marzetti Slaw Dressing to and Richard has an extra good slaw for the week.)

In a Wok I heat oil over medium high heat. In small batches of 4 or 5 I cook the eggrolls turning occasionally to ensure even cooking.

 If you have a rack that fits in your wok, you can set the cooked rolls on it to drain before moving to the serving dish. I don't have that rack, so I put a couple paper towels on a plate and let drain that way and lightly salt them as I take them out of the Wok. I use Hawaiian Sea Salt because I like the flavor.

This makes 20 Eggrolls. Dip in what ever sauce you prefer. I like Teriaki or Duck Sauce. Last time I used a Plum Sauce which is a bit spicy but really good. This round we had Sweet Mango Chutney and the Cucumber Salad that I also prepped last night.





Cole Slaw

As noted above:
Take Veggie Mix of Cabbage, Carrots, Cilantro, Broccoli Slaw, Green Onion & Yellow Bell Pepper
Add Marzetti Slaw Dressing to taste. (Some like a wetter slaw, others not so much.)
I like to add a Teaspoon of Fennel or Caraway Seeds also.


This is a very healthy and veggie laden slaw! If you want to go even lower calorie you can make it with Vinegar instead of the Marzetti. If you do, add a packet of Stevia to sweeten the Vinegar. I would go with a good Apple Cider Vinegar for the best flavor. Made this way it is pretty much a freebie on most diet plans.

Today I had a fabulous dinner at Howlett's Restaurant & Tavern in Chester, VA. I had picked up the livingsocial.com deal for dinner.

This is not a place I can normally afford, but I always look for the Living Social Deals to give me a chance to eat out at nicer restaurants.

 

So I started with Calamari for the Appetizer. As you can see I dug into it pretty quick. I barely remembered to take this picture before it was gone. They had 2 sauces, the typical Marinara and a Sour Cream sauce that I tasted before realizing it was not tartar sauce, but made with sour cream. I know, a no no for me, but it tasted great. And the Calamari was perfect, very tender. Not at all "Chewy" which we all know happens fast when cooking Calamari, Clams and Gator Tail. Sign of a good restaurant when they get the Calamari right.

 So while waiting for our meal after the Calamari I noticed and read this Table setter with lists of their weekly specials.

 I have to admit to wanting to go in for Monday's Build Your Own Burger night. Sounds fun.We also had some of the best fresh baked bread served soon after we arrived. That went very quickly.

The food arrived. To the left was my Bourbon Salmon with Broccoli and Summer Squash for sides.

On the right is my meal companions Tilapia over Rice. He had a Side Salad with his meal.

My Salmon was so tender it just slid apart with the touch of the fork. The flavor was moist, juicy and had such a nice sweet kick. Really cooked to perfection. The Broccoli was very tender and cut easily with the fork also. And the Squash, wow, seasoned just right with onion and heavenly. A very nice, low calorie and diet friendly meal for me.

His Tilapia was seasoned to perfection and also moist, tender and pulled apart easy with the fork.  His salad was a nice mix of fresh greens, radiccio, carrot and looked very good.

Normally, we would stop there and be good. Tonight, I gave to temptation. My companion had Black Forest Cheesecake. (with my icecream on the side) He said it was terrific and ate the whole thing.

And I indulged in Pecan Pie. It was the perfect finish to a wonderful meal. Loaded with Pecans and sweet. I truly enjoyed that break from the diet.

All in all, we had a terrific meal, great service from a nice young man working his way through college. Jason was attentive, knew the menu and the specials and was quick to refill water and bring more bread when we finished the first small loaf. He checked back often to see if we needed anything.

So my recommendation, go to Howlett's Tavern. Check out http://www.restaurant.com and see if they have any deals to help with the price. Last year they were in the Entertainment.com coupon book too. You will have a great meal, friendly service and a very pleasant time. They have a pretty patio too for those who like the outdoor dining.

This was a definite **** four star meal at a $$ price. (total before http://www.livingsocial.com coupon was $56. the deal was $15 for $30 worth of food.)