Category Archives: Eating Healthy on a Budget

Garlic Butter Chicken Meatballs with Zucchini Noodles

These garlic butter chicken meatballs are low-carb, gluten free, and all around better for you without skipping out on any of the tastiness.

meatballs
Serves 4

Ingredients:
1 pound ground chicken
5 garlic cloves, minced and divided
1 egg, beaten
1/2 cup grated Parmesan, plus more for garnish
2 tablespoons freshly chopped parsley
1/4 teaspoon red pepper flakes
Kosher salt, to taste
Freshly ground black pepper, to taste
2 tablespoons extra-virgin olive oil
4 tablespoons unsalted butter
Juice of 1/2 a lemon
1 pound zucchini noodles (zoodles)

Directions:
In a large bowl mix together ground chicken, 2 garlic cloves, egg, Parmesan, parsley, and red pepper flakes. Season with salt and pepper then form into tablespoon sized meatballs.

In a large skillet over medium heat, heat oil and cook meatballs until golden on all sides and cooked through, 10 minutes. Transfer to a plate and wipe out skillet with a paper towel.

Melt butter in skillet then add remaining 3 garlic cloves and cook until fragrant, 1 minute. Add zoodles to skillet and toss in garlic butter then squeeze in lemon juice.

Add the meatballs back to the skillet and heat just until warmed through. Garnish with Parmesan to serve.

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Sausage and Clams With Polenta

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Serves 4
Ingredients:

For the  polenta, See the following recipe
2 tablespoons extra-virgin olive oil
4 cloves garlic, sliced
1 bunch broccoli rabe, florets chopped, or 1/2 head escarole, chopped
Kosher salt and freshly ground pepper
3/4 pound sweet Italian sausages, cut into chunks
1 pint grape tomatoes, halved
3/4 cup dry white wine
16 littleneck clams, scrubbed
Chopped fresh parsley, for garnish

Directions:
Prepare the polenta and keep warm, until ready to serve.

Meanwhile, heat the olive oil in a large pot over medium heat. Add the garlic and broccoli rabe, season with salt and pepper and cook until the broccoli rabe is slightly tender, about 6 minutes. Transfer to a plate. Add the sausage to the pot and cook until just brown, breaking it up with a spoon, about 5 minutes. Add the tomatoes and cook until soft, about 2 minutes. Add the wine, bring to a boil and cook 3 minutes.

Add the clams; cover and cook over medium-high heat until the clams open, 5 to 7 minutes (discard any that do not open). Return the broccoli rabe to the pot and season with salt and pepper. Divide the polenta among bowls and top with the sausage-clam mixture and cooking liquid. Sprinkle with parsley, if desired.

 

Creamy Polenta

 Serves 6

 Ingredients:
5 cups water, milk, or chicken or vegetables stock (See Cook’s Notes)
1 cup medium or coarse yellow cornmeal (See Cook’s Notes)
Kosher salt, to taste
2 tablespoons unsalted butter or extra-virgin olive oil

 

Directions:
Pre-soak the  cornmeal, which requires advance planning but cuts cooking time roughly in half, combine water with cornmeal in a large mixing bowl and let stand, covered, at room temperature overnight. When ready to cook, scrape soaked cornmeal and water into a large saucier or saucepan and set over high heat.

Bring to a boil, stirring frequently. Let boil, stirring frequently, until polenta thickens enough that it starts to  sputter or “spit”. Lower heat immediately to prevent spitting and continue to cook, stirring frequently with a spoon or silicone spatula and scraping bottom to prevent scorching, until polenta becomes thick and pulls away from side of saucepan, for  about 30 minutes. Taste and season with salt.

Stir in butter or olive oil using either a spoon, silicon spatula, or whisk. If the polenta forms lumps, beat vigorously with a stiff whisk to remove the lumps. If polenta becomes too firm or begins to set, add a small amount of water, stock, or milk, and beat in with a whisk until fully incorporate and no lumps remain.

Serve right away with accompaniment of your choice, or scrape into a vessel and chill until set, then cut into pieces for grilling, searing, or frying.

Cook’s Notes:
Any medium or coarse cornmeal will work here, whether the package says “polenta” or not; avoid instant polenta, which promises a quick cooking time in exchange for sub-par flavor and texture.

Hello Friends!

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Chilled English Pea Soup with Crab and Meyer Lemon

Chilled English Pea Soup with Crab and Meyer Lemon

Photo Credit: Eric Wolfinger, Food and Wine Magazine, 2018

 

By SARAH HELLER
Food and Wine Magzine
April 2018

This refreshing, verdant English pea and watercress soup is the perfect base for a zesty crab salad. Chef Sarah Heller of Napa’s Radish Leaf Cuisine folds sweet Dungeness crab with Meyer lemon, crème fraîche, and a host of delicate spring herbs before mounding atop each serving of the soup. Any lump crab meat or cooked, chilled shrimp would also work.

Serves 6

Ingredients:
2 tablespoons olive oil, plus more for garnish
1 small sweet onion, diced
2 small celery stalks, diced
1 garlic clove, smashed
2 teaspoons kosher salt, divided
3 cups whole milk, divided
5 cups fresh English peas, shelled
2 bunches watercress (about 4 ounces), rinsed
1 teaspoon ground white pepper
1/4 cup crème fraîche
1 tablespoon chopped fresh chives, plus more for garnish
1 tablespoon chopped fresh dil
1 tablespoon chopped fresh tarragon
1 teaspoon Meyer lemon zest
3 tablespoons fresh Meyer lemon juice, divide
1/2 pound cooked Dungeness or other lump crabmeat
Pea tendrils and freshly ground black pepper, for garnish (optional)

Directions:
Heat oil in a large saucepan over low. Add onion, celery, garlic, and 1 teaspoon salt. Sauté until onions are translucent, 10 to 12 minutes. Add 2 cups milk; bring to a simmer, and cook until vegetables are tender, about 10 minutes. Remove from heat; let cool slightly.

While vegetables are cooking, prepare a large bowl of ice water and bring a large pot of water to a boil over high. Add peas to pot, return to a boil, and cook until peas are bright green and just tender, about 2 minutes. Remove peas with a slotted spoon, and immediately plunge into ice water. Return water in pot to a boil, add watercress, and cook until bright green and wilted, about 1 minute. Plunge watercress into ice water. Drain peas and watercress; set aside peas. Squeeze watercress to remove as much water as possible.

Combine peas, watercress, and remaining 1 cup milk in a blender. Process on high until smooth. Working in batches if necessary, add onion mixture to blender; process on high until smooth. Pour through a fine wire-mesh strainer into a bowl; discard solids. Season with remaining 1 teaspoon salt and white pepper. Cover and chill until ready to serve, at least 2 hours or up to 1 day.

Whisk together crème fraîche, 1 tablespoon chives, 1 tablespoon dill, tarragon, lemon zest, and 2 tablespoons lemon juice in a medium bowl. Gently fold in crab. Chill until ready to serve, at least 30 minutes or up to 2 hours.

Stir remaining 1 tablespoon lemon juice into soup. To serve, pour 3/4 cup soup into each bowl, add one large dollop of crab salad in center of soup, and drizzle with oil. Garnish with chives, pea tendrils, and black pepper, if desired.

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Oatmeal, Anyone?

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Did you know that heart disease is the number cause of death for both men and women in the United States?

One ways to combat the disease is choosing to eat a heart healthy diet that significantly reduces your risk of heart disease while at the same time maintaining a healthy heart.

Increasing key nutrients such as Omega-3 fatty acids, soluble fiber and potassium, key nutritional elements that are know to control elevated cholesterol levels and high blood pressure is the first thing you can do, because they can do the body good.

Try incorporating them into your daily diets by trying one of these sweet or savory oatmeal stir-in combinations below. Combine cooked old fashioned oats or overnight oats that have been prepared using a one to one ration of raw oats and your choice of milk or any other dairy substitute like almond milk or coconut milk. And let us know which one is your favorite. We would love to hear from you!

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Combine cooked old-fashioned oats or overnight oats that have been prepared using a one-to-one ratio of raw oats and your choice of milk or any other dairy substitute like almond or coconut milk.

apple slices
Apple Slices

raisains
Raisins

cinnamon
Cinnamon

walnuts
Walnuts

mozza
Mozzarella Cheese

BasilPesto
Basil Pesto

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Roasted Cherry Tomatoes

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Kale

avocado slices2
Avocado

fried egg
Fried Egg

hot sauce
Hot Sauce

banana slices
Banana Slices

peanut butter
Peanut Butter

hempseeds
Hemp Seeds

bosc
Pears

greek you
Greek Yogurt

pistachios
Pistachios

fresh-ginger-ground-ginger-300x300
Ginger

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White Chicken Chili with Tomato Salsa

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Eating healthy is a must for every one. And here is a diabetic recipe that hits the spot when you have a taste for lean protein and vegetables.Leftover of rotisserie chicken and canned chicken broth can speed up the times you spend making this amazing chili. Serve it with a dollop of salsa and sprinkle of shredded reduced-fat cheddar cheese. The salsa is great with chicken or fish, too.

Serves 8

Ingredients:
1 medium onion, chopped
1 teaspoon minced garlic
One 29-ounce can Goya Small White Beans, rinsed and drained (divided use)
4 cups fat-free low sodium chicken broth (divided use)
1 teaspoon chili powder
½ teaspoon ground cumin
½ teaspoon dried oregano leaves
2 Jalepeno chilies, seeded and diced
One 8-oz can whole kernel corn, drained
1 ½ cups cooked , chopped, skinless chicken breast
1 ½ cups chopped tomatoes
2 tablespoons chopped cilantro
½ teaspoon minced garlic
1 small red onion, chopped

Ingredients:
In a large Dutch oven, sauté the onion and garlic over medium heat for 5 minutes or until tender, stirring constantly.

In a blender or food processor, blend 1 cup of the beans and 1 cup broth until smooth. Add to the Dutch oven, the remaining the beans, 3 cups broth, chili powder, cumin, oregano, chilies, corn and chicken. Gently stir and bring to a boil, then reduce heat and cook for 10-15 minutes.

Meanwhile, in a medium bowl, combine the tomatoes, cilantro, garlic and red onion to make the salsa topping. Top individual bowls with 2 tablespoons salsa and serve immediately.

Refrigerate remaining salsa for another use.

Cook’s Notes:
If you are in a rush, you can always use a  commercially prepared rotisserie chicken that can be found in the deli hot section of your local grocery store or supermarket.

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Crustless Ham, Potato & Spinach Quiche

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Adapted from Shannah Coe
My Suburban Kitchen
October 2017

A perfectly protein packed dish that can be served  any time of the day that you desire.  Serve for breakfast, brunch or even for  a light dinner with a mixed  greens side salad.  It is fast and easy to prepare and so delicious!

Serves 8 to 10

Ingredients:
8 ounces cooked ham, diced
6 eggs
1/2 cup heavy cream
1/4 teaspoon chili powder
1/4 teaspoon Madras curry powder
1/2 teaspoon cumin
1 package of commercially prepared refrigerated Southwestern shredded potatoes
1 cup shredded Gruyere cheese
1 cup chopped fresh spinach
1 small red bell pepper, seeded and diced
1 small red onion, diced
Salt, to taste
Ground black pepper, to taste

Directions:
Preheat oven to 375° F.  Lightly grease a 9- inch pie pan and line  with parchment paper.

In a large bowl, lightly beat eggs. Add in ham, cream chili powder, curry powder and cumin. Stir in potatoes and 3/4 cup cheese. Stir in spinach, bell pepper and onion. Season with salt and pepper. Pour into prepared pan. Top with remaining cheese.

Cover with foil and bake in the  preheated oven for 25 minutes. Increase heat to
400°F, remove foil and bake for an additional 10- 15 minutes or until the middle of  the quiche is set.

Cook’s Notes:
You can easily use Swiss cheese to replace the Gruyere and use kale in place of the spinach. Any type of commercially prepared shredded potatoes can also take the place of the Southwestern  seasoned version. The combination of the mild spices from the Southwestern potatoes give and extra punch of flavor to the fresh spinach used in this dish.

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Cauliflower and Avocado Salad

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Photo Credit: Kruti Shah, 2017

I discovered this gorgeous and delicious recipe on Instagram from food blogger, Kruti Shah, who is a health & wellness food stylist, creating real food recipes using all fresh and local produce from a company  Southern California called Milk and Eggs. Unfortunately the company only delivers to customers in the  Orange County, California Area, but just think what you might be able to find in your local markets. Eat fresh and buy local!

The directions are simple and a listed here below:

Kruti uses organic Butter lettuce topped with ghee-sautéed mushrooms, florets of purple cauliflower, sliced avocado, cilantro and smoked jalapeño sauerkraut.

The smoked jalapeño kraut is available on-line at Farmhouse Culture.

This organic kraut serves as a spicy way to keep your gut healthy and awaken the palate. Farmhouse Cultures, Smoked Jalapeno Kraut blends oak-smoked jalapenos with cabbage, carrots, onions, and radish for a taste that’s packed with earthy bold heat.

Also, check out their site for other products that are organic and gluten free. You will not be disappointed.

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Avocado and Tomato Salad

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Photo Credit: GimmeDeliciousFood.com, 2017

Buy Local and Eat Fresh, with this yummy  Avocado and Tomato Salad. Avocados, tomatoes, red onion and cilantro lightly dressed with fresh lime juice and a drizzle of olive oil makes this quick an easy salad  the perfectly healthy lunch or a side dish to accompany a roasted chicken or a grilled steak.

Life is beautiful and life is simple when you eat fresh….Enjoy!

Serves 4

Ingredients:
2 cups chopped tomatoes, about ½ inch dice
3 fresh avocados, large dice
¼ cup minced cilantro
Juice of 1 lime
2 tablespoons extra virgin olive oil
½ teaspoon red pepper flakes, or to taste
Salt, to taste
Freshly ground black pepper, to taste

 

Directions:
In a large salad bowl, place the tomatoes, avocado, and cilantro.

Drizzle with olive oil, lime juice, and add the crushed red pepper flakes,salt and pepper to taste. Gently toss.

Serve immediately or cover with plastic wrap in fridge for up to 2 hours.

 

Cook’s Notes:
You can substitute the chopped tomatoes, with 2 large diced Heirloom or 5 medium Roma tomatoes. If you prefer a for meatier, tastier tomato, then the Roma tomatoes are for you! Cherry or grape tomatoes work in a pinch as well. Just slice them lengthwise to save time on dicing them.

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Salmon Ravigote

 

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Poach delicious salmon steaks or fillets in only 15 minutes!

Salmon fillets are poached briefly, then served with a ravigote sauce. Ravigote means “to invigorate” in French, and this sauce, containing tomatoes, scallions, garlic, parsley, lemon juice, and olive oil, awakens the taste buds and complements the salmon. Pickled capers lend wonderful piquancy to the sauce.

Serves 4

Ingredients:
For the Sauce:
2 plum tomatoes  halved, seeded, and diced
1 tablespoon drained capers
2–3 scallions, trimmed  and sliced
1/3 cup chopped onion
2 garlic cloves, minced
1/3 cup coarsely chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup extra-virgin olive oil
1 teaspoon lemon zest
2 tablespoons fresh lemon juice

For the Salmon:
Four 5 ounce skinless salmon fillets, about 1 1/2 inches thick
3 cups of water
Kosher salt, to taste

Directions:
To make the sauce, mix all the ingredients together in a small bowl. Set aside.

To poach the salmons, bring 3 cups of salted water to a boil in a large stainless steel saucepan. Add the salmon to the pan and bring the water back to a boil over high heat for 2 minutes. Immediately turn off the heat, or slide the pan off the heat and let the salmon steep in the hot liquid for 5 minutes. Note that your fillets will be slightly underdone in the center at this point and you may have to adjust the cooking time to accommodate thicker or thinner fillets, depending on your personal taste preference.

Remove the fillets from the poaching liquid with a large spatula, drain them well, and place on four warm plates. Absorb any liquid that collects around the fillets with paper towels, then spoon the sauce over and around the steaks and serve.

Cook’s Notes:
Alternatively,  for the poaching liquid, you can substitute 1½ cup dry white wine, like a good Sauvignon Blanc added to  1½ cups of water, for a different flavor profile.

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CREPES DE VOLAILLE VERSAILLAISE

DSC00434 (2).jpgCREPES DE VOLAILLE VERSAILLAISE
(Chicken Crepes with Asparagus and Mushrooms)

This classic French dish with Italian origins is a perfect main course that can be served during Spring Brunch.

Serves 8

Ingredients:
For the Filling:
6 tablespoons unsalted butter
¼ cup all-purpose flour
1-1/4 cups whole milk
1-1/4 cups chicken broth (See Cook’s Notes)
¼ cup chopped shallot
½ cup chopped mushrooms
2 cups finely chopped cooked chicken (See Cook’s Notes)
3 tablespoons medium-dry Sherry
1 pound thin asparagus, trimmed

For the Crepes:
¾ cup all-purpose flour
½ teaspoon salt
Pinch of freshly grated nutmeg
1-1/4 cups whole milk
1 whole large egg
1 large egg yolk
1 teaspoon unsalted butter, melted

For the Finishing Sauce:
1 large egg yolk
5 tablespoons chilled heavy cream
1 tablespoons unsalted butter

1/2 cup shredded Gruyere cheese, for garnish

Special Equipment:
A 3-quart flameproof ceramic or enameled shallow baking dish

Directions:
TO make the filling: Heat 5 tablespoons butter in a 2-quart heavy saucepan over moderate heat until foam subsides. Whisk in flour and cook roux, whisking, until pale golden, about 2 minutes. Gradually add milk and broth, whisking, and bring to a boil, whisking. Reduce heat and simmer gently, whisking frequently, until veloute sauce is silky and thick, about 25 minutes. Reserve ½ cup sauce for topping.

Cook shallot in remaining tablespoon butter in a 10-inch heavy skillet over moderate heat, stirring, until softened, 2 to 3 minutes. Add mushrooms and cook, stirring, until lightly browned, about 4 minutes. Stir into veloute sauce along with chicken and Sherry.

Cut tops from asparagus and set aside. Cut enough stalks into ¼-inch pieces to measure 1 cup, reserving remainder for another use. Cook tips in a saucepan of boiling salted water until crisp-tender, 2 to 3 minutes.

Transfer to a bowl of ice and cold water with a slotted spoon. Scoop out tips and drain on paper towels, then reserve for topping. Cook and drain chopped asparagus in same manner and stir into veloute sauce with salt and pepper to taste.

TO make the crepes: Sift together flour, salt, nutmeg, and pepper to taste into a bowl. Whisk together milk, whole egg, and yolk in a small bowl, then gradually whisk into flour mixture. Force batter through a fine sieve into a bowl.

Heat a dry 7-to 8-inch nonstick skillet over moderately high heat until hot, and then brush very lightly with some melted butter. Spoon about 2 tablespoons batter into skillet, tilting to coat bottom. (If batter sets before skillet is coated, reduce heat slightly for next crepe.) Cook until underside is lightly browned, 6 to 10 seconds then loosen crepe with a spatula and flip. Cook until just cooked through, about 20 seconds, and transfer to a plate. Make 15 more crepes in same manner, brushing skillet with melted butter as needed and stacking crepes on a plate.

ASSEMBLE and bake the crepes: Preheat oven to 350 °F. Spread ¼ cup filling across center of 1 crepe and roll into a cylinder. Transfer, seam side down, to buttered baking dish, then assemble more crepes in same manner, fitting them snugly. Bake in middle of over 15 minutes.

MAKE the finishing sauce while the crepes a baking: Stir together yolk, 2 tablespoons cream, and reserved ½ cup sauce until smooth. Beat remaining 3 tablespoons cream with a whisk until it holds soft peaks, and then fold into yolk mixture.

Spoon the finishing sauce over crepes and broil 5 to 6 inches from heat until lightly browned, about 2 minutes. Heat butter in skillet, then add reserved asparagus tips and toss until warm.

Place 2 crepes on each of 8 plates and top with asparagus tips. Garnish with Gruyere cheese and serve.

Cook’s Notes:
Fish stock or water can be used as a substitute if shellfish is being used in place of the the chicken.

About 9 ounces of chopped cooked shrimp, lobster or crab-meat can be substituted for the cooked chicken.

The filling and crepes can be made 2 days ahead and kept separately, covered and chilled in the refrigerator.

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