onion – Discover Healthy Food

Recipe: Stuffed Bell Pepper and Steamed Asparagus

17438080_494117124045466_2501886692655366144_n Healthy veggie based meal: stuffed bell pepper and steamed asparagus.
Ingredients:
4 yellow bell peppers, tops cut out and seeds rinsed out
1 package of saffron rice, prepared per package directions
1 roma tomato, small dice
1 zucchini, small dice
1 small yellow onion, small dice
3 clove garlic, minced
1/4 cup fresh parsley, chopped
Olive oil

Directions:
1. Preheat oven to 375 degrees
2. Cook saffron rice per package directions
3. On medium heat, saute onion and zucchini in olive oil or water for 5 minutes, then add tomato and garlic and saute for 1 minute.
4. Add cooked rice, parsley to zucchini mixture and stir to combine. Using a tablespoon, scoop rice mixture into bell peppers.

Note: You can use other bell peppers, but I prefer the mild, sweeter flavor of yellow.
5. Place 4 stuffed bell peppers into 8×8 glass baking dish. Add water around the outside of peppers, 1/3 the way up the pepper.
Note: If you’re preparing ahead of time, store in refrigerator for up to 2 days, covered in plastic wrap. Add water when ready to bake.

6. Bake uncovered for 45 minutes, or until the skin of peppers begins to wrinkle. If your peppers are really thick, you may need 5-10 more minutes. Better to over bake than under bake.
7. Serve with steamed asparagus.

For a more robust meal, serve with crusty bread and large green salad.
I’ll see you at the table!

Whole Baked Chicken

I love baking a whole chicken because it looks great on the dinner table, tastes great and the left overs are great for making chicken noodle soup.

Ingredients:

1 (5 to 6 pound) roasting chicken
Kosher salt
Freshly ground black pepper
1 lemon, halved
1 head garlic, cut in half crosswise
2 tablespoons (1/4 stick) butter, melted
1 large yellow onion, thickly sliced
4 carrots cut into 2-inch chunks

Directions:

Preheat the oven to 425 degrees F.
Remove the chicken giblets. Rinse the chicken inside and out. Remove any excess fat and leftover pin feathers and pat the outside dry. Liberally salt and pepper the inside of the chicken. Stuff the cavity with onion slices, both halves of lemon, and all the garlic.
Lift the skin of the chicken and using your fingers, rub butter on the chicken meat. Try to get this all over the breast, thigh and leg meat. Sprinkle again with salt and pepper on the outside.
Place the whole chicken upside down in the baking pan – that way the juices flow to the breast and keep it moist.
Place the onions and carrots around the chicken in a roasting pan. Place any extra onion slices on top of the chicken.
Roast the chicken for 1 1/2 hours, or until the juices run clear when you cut between a leg and thigh. Remove the chicken and vegetables to a platter and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter and serve it with the vegetables.
Carefully pour juices from pan into gravy boat and serve as well – nice alternative to gravy if you serve with potatoes too.

I’ll see you at the table!

Turkey Rice Soup

I love soup! I could eat soup for almost every meal. My family enjoys a lot of soup recipes, as well. As a busy mom and business owner I’m glad that soup is a meal that I can prepare ahead of time and heat up as needed.

Below is my go-to easy turkey and rice soup that is always a hit in our family (teens and adults). I like this recipe for using items mostly from food storage too.

Ingredients:
1 14 ounce can cooked turkey (can substitute canned chicken)
1 cup cooked white rice (rice must be cooked because will absorb more water even after it has been cooked)
Small white onion, small dice, or quarter cup dehydrated onion
4 large carrots, peeled and diced, or 1/2 cup dehydrated carrots
1/2 bunch of celery, cut into quarter inch pieces
1 tablespoon of Italian seasoning
1/2 teaspoon of dried thyme
1 teaspoon black pepper
1 teaspoon salt, or 1/2 tablespoon of Organic No-salt Seasoning (I prefer Costco product over Spike)
2 dried bay leaves

Directions:
1. In a large soup pot on medium heat, add 1/4 cup water then immediately add celery and saute for 2 minutes.
2. If you’re using fresh onion and carrot, saute with celery, otherwise add the dehydrated onion and dehydrated carrot with celery and can of turkey meat with juice – this juice will stop veggies from sticking to bottom of pan. Stir to mix.
3. Add Italian seasoning, thyme, black pepper, salt or Organic No-Salt Seasoning and bay leaves.
4. Add 10 cups of water and 1 cup precooked rice, turn heat up to high and bring to boil. Cover and boil for 10 minutes.
5. Turn heat down to low and simmer for 20 minutes.

I prefer to cook this soup one day in advance so the flavors blend together. Keep in refrigerator in sealed container for up to 5 days – if it lasts that long! Reheat and enjoy with your favorite rolls or grilled cheese sandwiches. You can freeze as well – I recommend individual servings.

I’ll see you at the table!

Asian Noodle and Vegetable Stir Fry

Sometimes I think I was born on the wrong continent. I LOVE Asian food. I especially love Asian noodle dishes. Here’s a great dish that works well for adults and kids.

Ingredients:

1 package of rice noodles – I recommend getting something fresh, not frozen nor dried, in the refrigerator section of an Oriental food store.

1 zucchini, 1/4 inch slices

1 carrot, 1/8 inch slices – if you have a mandolin or quick slicing machine, it goes much faster and more consistent thickness

2 celery stalks, 1/4 inch slices

1/2 white onion, thinly sliced

2 cloves garlic, minced

1/2 head of broccoli, cut into small florets

Cilantro leaves, peanuts and lime wedges for garnish.

Water for the water-sautéing.

For the meat lovers: Add one pound of shelled shrimp.

Sauce ingredients:

1/4 cup low-sodium soy sauce

2 tablespoons Sriracha – omit if you don’t like spicy

1/4 rice wine vinegar

1/4 teriyaki sauce

Before you start cooking, mix together the above ingredients and set aside for when you’re ready to add the sauce to the stir fry.

Directions:

First start with cooking your noodles per the directions on the package. Strain your noodles and set aside in a bowl. You’ll want to run warm water over them later to break up the “stuck” noodles before adding to the stir fry.

Using a large wok on medium high heat, add 1/4 cup of the water (not using oil saves calories and fats) then immediately add the garlic and white onion. Keep moving the veggies so that they don’t stick and add a little water as needed. Cook for about 3-5 minutes, or until the onions are clear.

Add the other veggies and keep adding water as needed. Use the lid if you want to keep the steam in the wok.

If you’re adding shrimp, do that now. It should only take 1-2 minutes to cook the shrimp.

Add the sauce and heat through with the veggies. Should take about 2-3 minutes.

Add the noodles and stir through, getting the sauce and veggies mixed thoroughly. Take care to not stir too hard and break up the noodles. Better to keep the noodles intact – looks better.

Serve immediately. Allow the diners to add their own garnish.

Enjoy!

Restaurant Review: Oh, Mai – Utah

When a guy stands you up for a date, sometimes a girl has gotta take herself out for dinner anyhow!

Recipe: Thai Coconut Chicken

I haven’t cooked this favorite recipe for years, but had a dear friend ask me for the recipe again, which I happily obliged. I love it when old friends continue to enjoy my recipes again and again… brings me much joy to my heart!

For you, sweet Lisa! xo

Thai Coconut Chicken: serves 4

Ingredients:
4 chicken breasts
2-14 oz can coconut milk
1 red bell pepper, thinly sliced
1 carrot julienne sliced
1 medium broccoli crown, cut into small florets
Olive oil
1 while onion, thinly sliced
2 cloves garlic, minced

Dry rub ingredients:
1 tablespoon cumin
1 tablespoon curry powder
1 teaspoon crushed red pepper flakes (omit if you don’t like spicy)
1 tablespoon coriander
1 teaspoon black pepper

Garnish:
1 bunch of cilantro, rough chop
1 lime, cut into 4 wedges
1 cup of crushed peanuts
Spicy chili sauce – my favorite is Sriracha

Directions:
Using a gallon sized Ziploc bag, add all the dry rub ingredients and shake to mix together. Add raw chicken breasts and seal, leaving some air in the bag. Shake the bag to coat the chicken breasts evenly. Rub it around from the outside, if needed. Place in bowl and put in the refrigerator to marinate for at least 1 hour, ideally overnight.

In large skillet on medium heat, add 2 tablespoons of olive oil. When hot, add the onions and garlic, stirring constantly for about 1 minute.

Add the chicken and brown for 1-2 minutes per side. Be careful to not let the chicken breasts cook in one place in the pan for too long because will burn and rip off a section of the meat. Your goal is to keep the chicken breasts in one piece so that the juices will sear into the meat.

Slowly pour in the coconut milk and scrape up all the seasoning and bits stuck on the bottom of the pan. Reduce heat to medium-low, cover and simmer for about 15 minutes. Turn chicken breasts over halfway through and stir the coconut milk to make sure it’s not sticking to the bottom of the pan, plus helps to loosen all the yummy bits of cooked onion and spices and blend into the coconut milk. You’ll notice the milk turning a yellowish/orange color from the spices.

Add bell pepper, carrots and broccoli and stir until covered with the coconut milk. Cover and continue to simmer for 5 more minutes.

Serve immediately. Best served over rice – I prefer black rice or basmati rice. For garnish, toppings of cilantro, lime, peanuts and chili sauce are the best. I love it all, but best to allow others to choose how they want to garnish, so put these in individual bowls on the table for self serving.

To my old friends and new friends, enjoy!

Recipe: Warm Quinoa with pine nuts, olives and tomatoes

Ingredients: 1/4 white onion small dice
1 large tomato, diced
1 cup black olives, sliced
1 cup parsley, chopped
1/4 cup pine nuts
1 tablespoon No-Salt seasoning
1/2 teaspoon cayenne (omit if you don’t like spice)
1 teaspoon black pepper
2 cups water for quinoa
Water for water sautéing

Directions: In medium size pan, on medium high heat water sauté the onion for 2-4 minutes until soft.
Turn up heat to high, add 2 cups water and bring to boil then add quinoa and seasonings. Stir until boiling again, turn down to simmer, cover and cook for 5-6 minutes.
Add tomatoes, olives and parsley.
Mix through.
Remove from heat and add pine nuts.
Serve warm as side dish.
Leftovers are great reheated or use cold on green salad. E
njoy!

Recipe: Minestrone Soup

Minestrone soup is one of my all-time favorites! As with most of my soups, I love to make a big pot, eat for few meals and freeze extra in individual serving size containers to enjoy later. That way I don’t get bored with a good thing but also to have quick and healthy meals for reheating later.

Ingredients:
1 medium yellow onion, diced
3 cloves garlic, diced
1-14.5 ounce canned diced tomatoes
1-10 ounce mild Rotel
2 cups elbow noodles
1 cup frozen fresh corn
1 cup frozen peas
2 cups cubed carrots
1 tablespoon black pepper (use less if you don’t like the spice kick)
1 teaspoon red pepper flakes (may be omitted if you’re a spice wimp)
2 tablespoons Italian seasoning
2 tablespoons organic no-salt seasoning
1-15 ounce can kidney beans, rinsed (red or white)
4 cups water

Directions:
Boil elbow noodles for 5 minutes, drain. Don’t wash the pot, just put empty pot back on the stove on medium-high heat.
Water sautee onion and garlic for 3 minutes. Add water as needed, then add carrots and continue water sauteeing for 3 more minutes.
Add tomatoes, Rotel, and spices. Stir and heat together for 2 minutes.
Add water, corn, peas, beans and noodles. Bring to a slow boil for 5 minutes, turn down heat to medium, cover and cook for 15 minutes.

Serve warm with fresh local bakery bread – ask the baker for something unique. For those family members who want traditional minestrone, serve individual servings with a drizzle of olive oil and sprinkle parmesan cheese. Avoid those two ingredients and you have a wonderful vegan soup that’s much healthier!

Note: Minestrone always tastes better the second day, so if you plan well cook the soup the day before you want to eat. When reheating, make sure to not over boil, just slow bubble. Avoid microwave too!

I’ll see you at the table!

Recipe: Lentil Vegetable Soup

While traveling, I look for places to stay where I have access to a kitchen which allows me to cook healthy food and save money from eating out all the time. A pot of soup that is ready to eat whenever I’m hungry is a great way to eat healthy too.

On the first night of this two week trip to Spain, I headed to the grocery store and bought several items to sustain me for a few days. Perhaps I bought too much because while walking home, several times I had to set the bags down in order to give my arms a break!

Cooking for someone else can be interesting too because they don’t always like what you like to eat. But, luckily my travel partner is game to try anything I will cook on this trip. She is curious to know what it would be like to try some recipes that don’t have sugar, oil nor salt.

Lentil Vegetable Soup: (Yield: 2 quarts)
Ingredients:
Half red bell pepper, diced
Half broccoli head, rough chop
Half yellow onion, diced
2 clove garlic, minced
2 small turnip, diced
5 small yellow potatoes, diced
2 carrots, peeled and diced
1 stalk leek, white end sliced in 1/4 inch rounds
2 medium zucchini, diced
3 stalk celery, diced
1-12oz can diced tomatoes
2 cup cooked lentils
2 cup frozen peas
2 tablespoon Italian seasoning

Directions:

Using a large soup pot, on medium high heat, water sauté the onion for about 5 minutes.
Add garlic and leek, continue water sauté for 3 minutes.
Add carrot, celery, bell pepper, continue water sauté for 3-5 minutes or until celery is soft.
Add broccoli, zucchini, can diced tomatoes, lentils and seasoning. Stir thoroughly and bring to soft bubbling boil.
In a separate pot, boil diced potato and turnip for 10-15 minutes until soft. Strain and add to vegetables when they have reached the soft boil. Stir to thoroughly incorporate.
Using a handheld blender, purée about 1/3 of the soup mixture. If you don’t have a blender, then you can enjoy a chunkier style.
Add the frozen peas, turn down heat to low and simmer for 20 minutes, stirring occasionally.
If you want it spicy, add 1 teaspoon dried chili pepper flakes.

Serve hot with bread or toasts. For a fuller meal, add a green salad and fruit for dessert. Enjoy!

Note from my travel companion: She added salt because is accustomed to eating food with added salt, but overall loved the soup and ate several meals from this one pot. Guess she liked it!

In the comments section below, let me know what you think of the recipe. Thank you!

Healthy food close to home and far away tastes great and fuels your body to have the energy to enjoy the trip. I’ll see you at the table!

Recipe: Polenta Tomato Bake

My cooking juices are flowing… a new recipe emerges.
Ingredients:
Prepared polenta in tube, cut into 8 rounds
3 cups brussel sprouts, cut in half
1 15 oz can white beans, drained and rinsed
1 28 oz can stewed or crushed tomatoes
1 medium white onion, diced
4 cloves garlic, diced
1 tablespoon organic no-salt seasoning
1 tablespoon Italian seasoning
1 tablespoon black pepper
1 cup fresh basil, rough chop
1 cup Daiya Mozzarella cheese

Directions:
Preheat oven to 350 degrees. Bake brussel sprouts for 15 minutes on parchment lined baking sheet. While baking, use large pot to water sauté garlic and onion for 3 minutes on medium high heat. Turn heat down to medium and add beans, tomatoes, spices. Add baked brussel sprouts and mix throughly, turn down to low after about 10 minutes. You’ll be baking the dish later, so don’t over cook the veggies.
Using the same parchment paper, place the polenta rounds on the cookie sheet and bake 15 minutes.
Using a small lasagna dish, place baked polenta on bottom. Generously cover with tomato sauce. Bake for 20 minutes, or until sauce is bubbling on edges and middle. Sprinkle the fresh basil across top, with Daiya on top of basil. Return to oven for 5-10 minutes, or until Daiya is bubbly.
Serve immediately as only dish, or with green salad. Serves 4.