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Posts Tagged ‘healthy’

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It’s been a long time since I posted! Shame on me! This tasty recipe for baked egg rolls is super delicious, easy and very healthy. My five year old helped me “roll” the egg rolls, and both my kids loved the end result. The green onions are the only ingrediant that requires chopping. Everything else is just opening packages. I found egg roll wrappers in the produce section by the tofu, and oyster sauce is in the Asian food aisle. Get your kids to help and have fun! (Yes my daughter is pictured below still in her jammies at dinner time. And yes she’s wearing Christmas jammies in April.)

Crispy Baked Egg Rolls

2 tbsp. olive oil
16 oz. bag cole slaw mix (cabbage or broccoli slaw)
4 green onions, chopped
1 1/2 cups bean sprouts
1 tbsp. white wine (vermouth or sake)
2 tbsp. oyster sauce
2 tbsp. soy sauce
2 eggs (optional)
1/2 tbsp. cornstarch
20 egg roll wrappers

Preheat oven to 400 degrees F.

Heat oil in a large pan over medium to medium high heat. Add coleslaw, green onions, bean sprouts, wine, oyster sauce, and soy sauce. Stir- fry until cabbage is wilted, 3 – 5 minutes. Push contents of pan to the outside leaving a well in the center. Whisk eggs in a small bowl and add to pan. Let the eggs cook for about 1 minute then stir until soft scrambled. Mix everything together. Mix cornstarch with 1 tbsp. cold water and stir into cabbage mixture. Stir for about 1 minute until sauce is thickened.

Spray a baking sheet with cooking spray. Place a 1/4 cup of the mixture in center of egg roll wrapper turned like a diamond.

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Fold the bottom corner up over the filling. Fold in both sides, then roll upward. Put a dab of water on the top corner to seal the roll. Place on baking sheet seam side down.

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Repeat with remaining mixture and wrappers, about 20. Egg rolls can be placed close together on baking sheet but cannot touch. Spray the tops with cooking spray and bake until golden brown, about 15 to 18 minutes. Serve with sweet and sour sauce and Chinese hot mustard.

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This recipe is a great dish for a Meatless Monday or as a side dish.  I adapted it from The Gourmet Cookbook which has the rice topped with deep-fried onions.  Even though the thought of some onion rings sounded yummy, I don’t think this dish needs them.  On its own the lentils and rice make a hearty and healthy dish.  If I could figure out how to make saag paneer I think I could make my perfect vegetarian meal.  I might even become a once a week vegetarian on a regular basis.  Happy lentils!

Lentils and Curried Brown Rice

  • 1 cup lentils picked over and rinsed
  • 2 tablespoons olive oil
  • 1 cup brown rice
  • 1 teaspoon salt
  • 1 tablespoon curry powder
  • 1/8 teaspoon cayenne
  • 2 cups water
  • 1/2 cup loosely packed fresh flat-leaf parsley leaves

Combine lentils with cold well-salted water to cover by 2-inches in a saucepan.  Bring to a boil.  Reduce heat and cook lentils at a bare simmer until just tender, about 15 minutes.  Drain in a sieve and gently rinse under cold water.

Meanwhile, heat 2 tablespoons olive oil in a 2-quart saucepan over medium-high heat.  Add rice and cook for 1 minute, stirring constantly.  Add curry and cayenne and cook, stirring, for 1 minute.  Add 1 teaspoon salt and 2 cups water, bring to a boil, stirring occasionally.  Reduce heat to medium and continue to cook uncovered for about 12 minutes.  Reduce heat to low and cover and cook for 10 to 15 minutes more.  All the liquid should be absorbed.  Remove from heat and let stand covered for 5 minutes.

Transfer rice to a bowl and fluff with a fork.  Add lentils and parsley and toss well.  Serve warm or at room temperature.  Serves 6 as a side dish.

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Oven roasted broccoli?  That sounds weird.  Don’t you roast things like beef, pork and wild boar?  Why would I roast broccoli?  Because its delicious!  Roasting the broccoli brings out a nutty sweetness that is different and delicious.  Don’t be scared when it gets a little brown on the edges, this is a good thing.  If you buy the whole crown of broccoli with the stalk like I do, (its cheaper), don’t throw the stalk away!  That was too dramatic, but the stalk is yummy.  Be sure to cut about an inch or so off the end and peel the remaining stalk with a veggie peeler and slice.

Oven Roasted Broccoli

  • 2 – 3 crowns fresh broccoli, separated into florets, and stalk peeled and sliced if using
  • 1 – 2 tablespoons extra virgin olive oil
  • Salt and pepper

Heat oven to 375°F.  Line a baking sheet (with sides) with foil and spray with cooking spray.  Spread broccoli out on pan.  Drizzle with olive oil and sprinkle with salt and pepper.  Bake for about 45 minutes or until edges of broccoli are browned.

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I’ve been making this salmon dish for years.   It’s quick, fresh and delicious.  Serve with rice, (spoon the juices from the baking pan on top), and a vegetable and dinner is ready in 30 minutes.

Orange Brown Sugar Salmon

  • 1 24-oz (approx.) salmon, steelhead, or arctic char filet with or without skin
  • 1 tablespoon softened butter
  • Salt and pepper
  • ½ cup orange juice
  • 2 tablespoons brown sugar

Pre-heat oven to 375°.  Place fish in a baking dish coated with cooking spray skin side down.  Brush fish with butter and sprinkle with salt and pepper.  Pour orange juice over fish and sprinkle all over with brown sugar.  Bake about 25 minutes, or until just done.

If your fish has skin, it will come right off when you cut and serve.

Makes about 6 servings.

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This recipe was in the June edition of Bon Appetite.  This recipe is extremely simple and makes good use of summer ingredients.  Summer makes me crave fresh tomatoes.  I’m actually growing grape tomatoes in my container garden this year and can’t wait to make this salad with my homegrown tomatoes.  The tomatoes at the grocery store are great right now too.  If you extremely dislike, (I can’t use the word hate or I’ll owe my kids a dollar), dill, use a different fresh herb.  If you love fresh dill like I do this is a fantastic recipe.  Enjoy!

Dilled White Bean and Grape Tomato Salad

  • 2  15-ounce cans cannellini or great northern beans, rinsed and drained
  • 1 pint grape tomatoes, halved
  • 2 green onions, thinly sliced or 2/3 cup red onion
  • ¼ chopped fresh dill or combination of dill and basil
  • ¼ cup extra-virgin olive oil
  • 3 tablespoons lemon juice
  • 1 tablespoon balsamic vinegar
  • 1 garlic clove, pressed
  • Sea salt and pepper to taste

Toss all ingredients in a large bowl.  Season with salt (about ½ teaspoon) and pepper.  Let sit at room temperature for 1 hour before serving.  This can be made ahead and refrigerated, but be sure to bring it to room temperature before serving.

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I made this rice dish as part of my husband’s birthday dinner last night and it was outstanding.  Its super simple, fresh and summery.  I doubled the recipe for 9 people and we had some leftover.  I used a mix of sweet basil and Thai basil, but it would be great with all sweet basil.  It went great with grilled filet mignon with horseradish aioli, smokin’ potato salad and savoy slaw with cilantro and mint.  I might get around to posting those recipes too.  Happy June!

Brown Rice with Tomatoes and Basil

  • 1 cup medium grain brown rice
  • 1 teaspoon kosher salt, divided
  • 1/4 cup seasoned rice vinegar
  • 2 teaspoons sugar
  • 1 tablespoon good olive oil
  • Freshly ground black pepper
  • 2 pints grape tomatoes, halved
  • 1 cup packed basil leaves (1 large bunch), chopped

Bring 2 1/4 cups water to a boil and add the rice and ½ teaspoon of the salt. Return to a boil, cover, and simmer for 30 to 40 minutes, until the rice is tender and all the water is absorbed. Transfer the rice to a bowl.

Whisk together the vinegar, sugar, olive oil, remaining ½ teaspoon of salt, and a pinch of pepper. Pour over the rice. Add the tomatoes and basil. Mix well and check the seasonings. Serve at room temperature.  Makes 4 half cup servings.

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My 3-year old daughter loves spinach and mushrooms.  My 4-year-old son hates spinach and mushrooms, but we are able to force him to eat a few bites by telling him he will be super tall when he grows up if he eats spinach.  I really hope he’s tall or he’ll have years of therapy and he’ll blame me for everything wrong in his life.  An airplane spoon and vivid sound effects help too. 

I love leeks, and this is an easy and tasty way to use them. This is currently my favorite veggie side dish.

  • 2 Tb olive oil
  • 2 leeks, white and pale green parts only, thinly sliced
  • 8 oz button or baby Portobello mushrooms, sliced
  • 1 clove garlic, minced

 

  • 1 bunch or 1 bag baby spinach (washed well and dried with a salad spinner)
  • salt and pepper 

 

Heat oil in a large skillet over medium heat.  When it starts to shimmer add sliced leeks.  Saute until softened, about 5 minutes.  Add mushrooms and garlic and season with salt and pepper.  Saute over medium heat for about 3 – 4 minutes until mushrooms are slightly browned.  Reduce heat to med low and continue to cook until leeks are brown and mushrooms are golden, about 5 minutes, stirring occasionally.  Return the heat to medium and add the spinach.  Using tongs quickly turn the spinach until just wilted.  Season with salt and pepper and remove from heat.

This goes really well with beef, but I have entertained the idea of adding cubed firm tofu with the mushrooms and serving with brown rice for a yummy vegetarian dinner.

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