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Archive for the ‘Healthy’ Category

This recipe has been starred in my Google reader since October 3, 2009. Every time I scrolled through my starred recipes I would think, “oh that looks good, I need to make it soon.” And it finally made it on to the menu plan this week! Artichokes are one of my all-time favorite “special” vegetables and stuffing a burger with artichokes and cheese just sounded perfect.

The verdict? I am glad that I made these burgers nine months after originally staring them! They were an awesome change from traditional burgers. The original recipe used fontina but suggested subbing feta. I had a big block of feta in the fridge so I went with that. The feta was delicious!

The only negative about the burgers is that they were a little hard to work with. The turkey was difficult to shape – the mixture seemed really wet. Brandon was concerned about getting them on the grill but they ended up grilling nicely and firming up.

Overall, I would recommend these burgers to anyone looking for a twist on traditional burgers or looking for a lower fat (or red meatless) option. We might try the burgers with ground chicken next time!

One Year Ago: Strawberry (or Cherry) Muffins

Artichoke and Feta Stuffed Turkey Burgers
(Recipe adapted from Proceed with Caution, originally from Good Things Catered)

Ingredients:

1 pound lean ground turkey
1 tablespoon balsamic vinegar
1/4 medium sweet onion, finely diced
1 large garlic clove, minced
Salt and pepper, to taste
2 artichoke hearts, quartered
4 ounces crumbled feta
4 burger buns

Directions:

Mix together turkey, onion, balsamic, garlic, salt and pepper in a medium bowl. Form three or four patties (depending on the size of your buns and keeping in mind that the burgers will cook down a bit on the grill). Place patties on a plate and remove the top third of them. Create a small well and place an artichoke heart quarter and one ounce of feta in the well. Replace the meat you removed on top of the filling and seal the edges.

Heat grill to medium. Cook burgers about 8-10 minutes per side, or until a thermometer registers at least 160 degrees. Be careful placing the burgers on the grill and try not to move them around much (so they keep their form).

Place on buns and serve.

Yield: 3 to 4 burgers

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While I was menu planning this week I pulled out my recipe notebook that I use to write down family or passed down recipes and to store recipes I’ve cut from magazines. I started this notebook right after college and haven’t really looked through it in a while.

I found this recipe that I cut from the May 2007 Cooking Light for Tuna with White Bean and Charred Onion Salad. I was in the mood for a lighter dinner and had fish in mind so this was perfect.

The original recipe calls for grilling the tuna and the onions but our gas grill is not working and Brandon didn’t want to fire up the Egg for a three minute tuna sear so I decided to prepare this inside. Although there are several elements to this dish, nothing is too complicated and it was easy to put together. Instead of grilling the onions, I cooked them in a cast iron skillet and let the edges get a little charred. I seared the tuna in a hot skillet for about 2 minutes per side.

I made several modifications  to the recipe. First, I doubled the marinade and only used two tuna steaks. I still made the full recipe for the white bean salad because I wanted to use the leftovers for lunch. Second, I omitted the parsley from the white bean salad and used a mixture of fresh rosemary and basil instead. And third, I omitted the capers because I detest them!

I was very pleased with how this dish turned out. The white bean salad was delicious and paired nicely with the tuna. I enjoyed plating the tuna and white bean salad over mixed greens but you could easily skip the mixed greens and just do a vegetable on the side.

Maybe I’ll have to turn to my recipe notebook for inspiration more often!

Tuna with White Bean and Charred Onion Salad
(Recipe adapted from Cooking Light, May 2007)

Ingredients:

FOR THE TUNA
1  tablespoon  grated lemon rind
3  tablespoons  fresh lemon juice
1  teaspoon  Dijon mustard
1  teaspoon  olive oil
1/2  teaspoon  freshly ground black pepper
1  garlic clove, minced
4  (6-ounce) tuna steaks

FOR THE SALAD
1  medium Vidalia or other sweet onion, cut into 1/4-inch-thick slices
3  tablespoons  red wine vinegar
1  tablespoon  olive oil
1/4  teaspoon  salt
1/4  teaspoon  freshly ground black pepper
1/4  teaspoon  Dijon mustard
1  garlic clove, minced
1/2  cup  chopped seeded peeled cucumber
1/4  cup  chopped flat-leaf parsley (I subbed basil and rosemary)
1  tablespoon  capers (omitted)
1  (15-ounce) can cannellini beans, rinsed and drained
6  cups  mixed salad greens

Directions:

FOR THE TUNA
Combine the marinade ingredients in a large zip-top plastic bag or a shallow dish. Add tuna to bag or dish and seal or cover. Marinate at room temperature for 30 minutes, turning once. Remove tuna from bag and discard marinade. Prepare grill if cooking outside. Place tuna on grill rack coated with cooking spray and grill 2 minutes on each side for rare or until desired degree of doneness. Alternatively, cook in a skillet over medium high heat with a bit of olive oil for about two minutes per side.

FOR THE SALAD
Place onion slices on grill rack coated with cooking spray and grill 5 minutes on each side or until tender. Cool and chop. Alternatively, cook onions in a cast iron skillet over medium heat with olive oil, salt and pepper until tender and browned.

Combine vinegar and next five ingredients (through garlic) in a large bowl, stirring with a whisk until blended. Add onion, cucumber, parsley (or herbs), capers and beans to vinegar mixture and toss to coat. Arrange 1 1/2 cups salad greens on each of four plates. Top each serving with about 1/2 cup onion mixture and 1 tuna steak.

Yield: 4 servings

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In the past I’ve been pretty indifferent to pasta salads. I never feel like they really deliver on flavor. I’ve been lucky in the past couple months to try two outstanding pasta salads. First there was the Whole Wheat Pasta Salad with Zucchini and Olives and last night my mother in law served this Orzo Salad as part of our joint birthday/Father’s Day celebration. (My birthday was last Wednesday and Brandon’s is this Tuesday.) I went back for seconds and took leftovers home for lunch. It is so full of flavor and I think it’s a very pretty and colorful pasta salad.

The ingredient list is a little long but the preparation is simple. I think it would be easy to cut down on the ingredients.  Although pretty, I don’t think it’s necessary to use three different colors of peppers and I also think you could get away with using one variety of olives instead of two. But I do recommend the recipe as is. I’m definitely keeping this one in my summer side dish lineup.

One Year Ago: Seared Tuna with Herbed Aioli

Orzo Salad
(Recipe source In Order to Serve: Christ Church Cooks II)

Ingredients:

1 cup uncooked orzo
1/4 cup sun-dried tomatoes, chopped (rehydrated in hot water if necessary)
1 cup feta cheese, crumbled
1/4 cup red onion, chopped
1/4 cup green bell pepper, chopped
1/4 cup red bell pepper, chopped
1/4 cup yellow bell pepper, chopped
2 tablespoons fresh parsley, chopped
2 tablespoons green olives, chopped
2 tablespoons black olives, chopped
2 tablespoons red wine vinegar
1 tablespoon balsamic vinegar
2 tablespoons olive oil
Salt and pepper, to taste

Directions:

Cook orzo according to package directions and drain. Combine all ingredients in a large bowl and mix well. Chill before serving.

Yield: 4 servings

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I saw a beautiful bunch of beets with the greens still attached at the farmer’s market this weekend. They were definitely coming home with me. I’ve been wanting to roast beets and experiment with beet greens for a while now. I’ve been so inspired  by everyone’s CSA boxes full of interesting ingredients!

I was searching for a recipe that used both the beets and the greens. I found this Roasted Beet Salad with Oranges and Beet Greens from Bon Appetit on Epicurious and knew it was something I could work with. I made a few modifications to the recipe – I left out the garlic, caramelized the onions, reduced the amount of oil and vinegar in the dressing and added goat cheese. The results were fabulous. I loved this dish and all the flavors in it. The added plus was that it was pretty healthy – the beet greens are loaded with nutrients.

Unfortunately, my husband was not such a big fan. I will honestly say that he tried really hard to like it but he’s just not a fan of beets. Sad for me because I would love to make this again.

And now I have a ton of leftover roasted beets to use! Please let me know if you have any suggestions on favorite beet recipes.

One year ago: Barbecue Chicken Pizza

Roasted Beet Salad with Oranges, Goat Cheese and Beet Greens
(Recipe adapted from Bon Appetit, January 2004)

Ingredients:

6 medium beets with beet greens attached
1 large orange
1 small sweet onion, cut through root end into thin wedges
1/8 cup red wine vinegar (add more, up to 1/3 cup, to taste)
1/8 cup extra-virgin olive oil (add more, up to 1/4 cup, to taste)
1/2 teaspoon grated orange peel
2 ounces goat cheese, crumbled

Directions:

Preheat oven to 400 degrees. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil and place directly on oven rack. Roast until tender when pierced with fork, about 1 hour 30 minutes (mine smaller beets tool about an hour and the larger ones closer to 90 minutes). Cool and peel beets – you might want to wear gloves to avoid staining your hands. Cut each beet into eight wedges and place in a medium bowl.

Cook onions in a heavy skillet (I used cast iron) with olive oil, salt and pepper over medium heat for about 15 minutes, or until golden and soft.

Cook beet greens in large saucepan of boiling water just until tender, about 2 minutes. Drain and cool. Squeeze greens to remove excess water. Add greens to bowl with beets. Peel and remove white pith from oranges. Working over another bowl and using small sharp knife, cut between membranes to release segments. Add orange segments and onion to bowl with beet mixture. Whisk vinegar, oil and orange peel in small bowl to blend and add to beet mixture and toss to coat. Season with salt and pepper. Let stand at room temperature 1 hour (mine only stood for about 20 minutes). Top with crumbled goat cheese and serve.

Yield: 4-6 first course/side dish servings

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I have been all about Josie’s blog, Pink Parsley, lately. I think we have really similar cooking/eating styles and I’ve just gotten so much inspiration from her the last few months. I’m pretty sure that I have at least 10 recipes from her blog starred in my Google Reader right now. I’m having so much fun cooking things that are not from Gourmet even though I have made two recipes from The Gourmet Cookbook since 68 Days of Gourmet ended!

Our standby preparation for grilled chicken is simple – olive oil and a Dizzy Pig rub. I thought that this recipe would be a fun way to mix up our grilled chicken and use rosemary from my new herb garden (which I’m proud to say I’m keeping alive – I’m remembering to water the herbs and keeping the little plants happy!). I placed the chicken in the marinade before work and later that night Brandon grilled it on the Egg while I prepared goat cheese mashed potatoes and roasted broccoli. The only changes I made to the recipe were slightly increasing the rosemary in the marinade because I just love it so much and using chicken breasts instead of thighs. A simple and delicious dinner.

I will definitely be keeping this simple marinade in my repertoire!

Rosemary Grilled Chicken
(Recipe source Pink Parsley, originally adapted from Southern Living, September 2008)

Ingredients:

2 garlic cloves, minced
1 tablespoon extra virgin olive oil
2 tablespoons dijon mustard
2 tablespoons honey
1 teaspoon red wine vinegar
1 teaspoon salt
1 teaspoon chopped fresh rosemary (increase if you want more rosemary flavor!)
1 1/2 pounds boneless, skinless chicken thighs or breasts, trimmed of excess fat
1/2 lemon

Directions:

Combine the garlic, oil, mustard, vinegar, honey, salt and rosemary in a shallow dish or large ziploc bag.  Add chicken and turn to coat.  Marinate, chilled, for at least one hour or up to 24 hours.

Prepare grill and heat to about 350-375. Grill chicken breasts about 8 minutes per side or until an internal temperature of 160 has been reached.  Remove chicken from grill, cover with aluminum foil and allow to rest 10 minutes. Before serving, top with the juice from half of a lemon.

Yield: 4 servings

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I know the first thing that a lot of readers are thinking is, “What in the world is tempeh?” so let’s cover that first! I read a lot of healthy living blogs and saw several bloggers eating tempeh regularly. As a lover of alternative proteins and grains, I had to give it a try. The best overview I found was from The George Mateljan Foundation.

“Although not a common item in most households in the United States, tempeh, with its distinctively nutty taste and nougat-like texture, is increasing in popularity. It easily absorbs the flavors of the other foods with which it is cooked making it adaptable to many types of dishes. Tempeh can be found in health food stores and specialty markets throughout the year.

Tempeh has been a staple in Indonesia for over 2000 years. It is a highly nutritious fermented food traditionally made from soybeans and its high protein content makes it a wonderful substitute for meat.”

For more information on tempeh, including nutrition breakdown, check out their site.

I picked some Lightlife Organic Tempeh at Harris Teeter. I was surprised that it was so easy to find at my normal grocery. I decided to try a recipe from Whole Foods for Roasted Tempeh and Sweet Potatoes. I thought that for my first time trying tempeh, it would be best to make it as part of a dish. Some of the hardcore bloggers eat it raw but I’m not there yet!  :)

The verdict? I really enjoyed it and have made it again several times since. I loved topping a salad with the leftovers. My husband, however, was not such a fan. He ate it (I’m so lucky – he will try anything!) but I don’t think he’ll be requesting it again. I think it’s one of those foods you either like or don’t care for – it definitely has a unique taste and texture – but if you are conscientious about your meat intake and looking for new sources of protein, I definitely recommend trying tempeh.

Roasted Sweet Tempeh and Sweet Potatoes
(Recipe source, Whole Foods)

Ingredients:

1/4 cup reduced-sodium tamari
1 tablespoon mirin (sweet Japanese cooking wine)
1/2 teaspoon granulated garlic, garlic powder or 1 large garlic clove, minced
1/2 teaspoon onion powder or 1/4 cup onion, minced
1 teaspoon toasted sesame oil
1 (8-ounce) package tempeh, diced
2 medium sweet potatoes (about 2 pounds), peeled (optional) and diced
2 teaspoons extra virgin olive oil
1/8 teaspoon ground ginger
1/8 teaspoon ground cinnamon
1 tablespoon canola oil
Salt and pepper to taste
2 tablespoons parsley, chopped

Directions:

In a shallow dish, whisk together tamari, mirin, granulated garlic, onion powder and sesame oil. Add tempeh, toss to coat, cover and set aside to let marinate for 30 minutes at room temperature. While tempeh is marinating, toss sweet potatoes with olive oil, ginger, cinnamon and 1 1/2 tablespoons of the marinade from the tempeh. Set aside.

Preheat oven to 350 degrees.

Heat canola oil in a large skillet over medium heat. Drain tempeh and then place in skillet. Cook, turning frequently, until golden brown, 5 to 7 minutes. Transfer to a 2-quart baking dish and toss with sweet potatoes, salt and pepper. Cover with foil and bake until sweet potatoes are tender, 30 to 35 minutes. Garnish with parsley and serve.

Yield: 6 side dish servings or 3 main dish servings

And if you’re looking for more ideas on how to use tempeh, check out Cate’s World Kitchen and Whole Foods.

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When our friends Graham and Cristen visited last month they came with all kinds of South Georgia goodies – a bag of Vidalia onions, local honey and tons of fresh mint from their garden. I was eager to find a recipe that used lots of fresh mint and after looking around for a while I settled on Jumbo Shrimp with Mint and Basil Pesto from Giada De Laurentiis.

I have to be honest here…it’s been fun to search for recipes from sources other than Gourmet although Epicurious is still my number one choice for online recipes. I’m actually not a huge fan of the Food Network (and I hate their website – not user friendly…I digress) but I do usually like most of Giada’s recipes and this one was great.

You can easily have this dinner on the table in under 20 minutes – especially if you follow my lead and serve it with cous cous. The pesto is very flavorful and the mint and basil complement each other nicely. I did not have time to make it to the bulk bins to purchase pine nuts and was not about to pay $10 for a small amount of them at my normal grocery so I substituted toasted walnuts. The recipe calls for pan sautéing the shrimp but I also think they would be great on the grill. We loved this simple dinner and I enjoyed the leftovers served atop a bed of lettuce for lunch the next day.

I made up the cous cous as I went. I sautéed diced onion and minced garlic in olive oil in a small saucepan and then added in whole wheat cous cous, water and salt. Once the cous cous had absorbed the liquid, I stirred in feta, diced tomatoes and chopped fresh basil and mint.

A great summery dish using the herbs in your garden!

One Year Ago: Oatmeal Raisin Cookies – my go-to oatmeal raisin cookie recipe. So good!

Jumbo Shrimp with Basil and Mint Pesto
(Recipe source, Giada De Laurentiis – Everyday Italian)

Ingredients:

3/4 cups lightly packed fresh mint leaves
1/2 cup lightly packed fresh basil leaves
1/4 cup pine nuts, toasted
1 garlic clove
1/4 cup olive oil
2 tablespoons freshly grated Parmesan
Salt and freshly ground black pepper, to taste
2 pounds uncooked jumbo shrimp, peeled and de-veined
2 tablespoons extra virgin olive oil

Directions:

Combine mint, basil, pine nuts and garlic in a food processor until finely chopped. With the machine running, gradually add 1/4 cup of olive oil, until well blended. Transfer pesto to a medium bowl and stir in the Parmesan. Season with salt and pepper, to taste.

Toss shrimp with the extra-virgin olive oil in a large bowl to coat. Sprinkle with salt and pepper and toss again.

Heat a heavy large skillet over medium-high heat. Working in two batches, add the shrimp and sauté until just cooked through, about 3 minutes, careful not to overcook. Toss shrimp pesto to coat.

Yield: 6 servings

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