Friday Night Treats: Italian Sausage and Peppers

So, here's how I got my inspiration for this one.  I was walking through the grocery store and saw a package of Tofurky sausages.  I was curious.  I read the ingredients and it seemed to be all things I was familiar with.  Now, prior to this experience, I was the kind of person who assumed that if it's not what it's supposed to be, then it's not real food or is make of manufactured materials.  And I still kind of am.  I would rather have butter than any kind of butter replacement.  I would rather have regular fat of a lot of foods that are "low fat" or "non fat" because the low and non fat versions typically contain lots of corn syrup or artificial sweeteners.  Now, it is true that Tofurky is processed food ( it doesn't grow like that anywhere), it is make from foods I recognize like soy protein, canola oil and spices.  No MSG, no anhylihyrdatic protectorant species this or that, no corn syrup, no aspartame, no nonsense.  Yes, it's weird at first but you could like it.  Like turkey bacon.  Way better than bacon.

Tofurky Sausage and Peppers
 This is a very simple recipe that I'm sure everyone has done before.

1 package of Tofurky Sausage
1 red pepper cut into chunks
1 yellow pepper cut into chunks
1 orange pepper cut into chunks
1 onion cut into chunks
1 can of tomato soup

 Gotta love the vintage 70s Crock Pot

Step One:  Brown the Tofurky sausage in a skillet with a small amount of olive oil and onions.

 Before...                                                                    and After.

Step Two: Add peppers, onion, tomato soup and Tofurky to a large crockpot, cook on high for 3 to 4 hours.

Step Three: Serve.  (I served mine over some whole wheat pasta)

 I know the biggest thing I was scared about was the Tofurky falling apart after being in the crock for so long.  It sorta did, but it worked.  The texture was the biggest thing to get used to.  It was not the snappy and solid texture of traditional pork sausage.  It's softer and more delicate, but once you get past that, it's pretty good.  It would make a really good sandwich too, if I had a whole wheat hoagie roll.

Friday Night Treat: Spinach and Mushroom Risotto

This week's treat is gourmet!

Spinach and Mushroom Risotto

1/3 cup dried mushrooms (I used shiitake, but porchini would be awesome)
3 tablespoons butter
1 medium yellow onion, chopped
2 cloves garlic, finely chopped
1 cup uncooked Arborio rice
1/3 cup white wine (I used Fryburg White from Deer Creek Winery)
2 1/2 cups chicken broth
2 cups chopped fresh spinach
1/3 cup shredded aged Asiago cheese
Salt and pepper, to taste

 

Step One: Soak dried mushrooms in 1 cup very hot water for 5 minutes. Strain and reserve the liquid in a bowl. Chop mushrooms and set aside in a second bowl.

Step Two: Heat butter in a large skillet over medium heat. Add onions and garlic and cook for about 3 minutes, until the onions are translucent. 

Step Three: Add rice and cook, stirring continuously, coating the rice with butter, for 3 minutes. Add wine and continue stirring until the liquid is completely absorbed, about 1 minute.

Step Four: Stir in mushrooms and reserved mushroom liquid. Continue stirring until liquid has been absorbed. Add the broth, 1/2 cup at a time, stirring continuously, until all the liquid has been absorbed. The mixture should get creamier as you stir, and the total cooking time should be about 30 minutes. 

 Getting there...

 Ready to move on.

Step Five: When the rice is cooked (it will be tender but still al dente), turn off the heat, stir in the spinach and cheese and season with salt and pepper. Serve immediately.

Yum.  I served this with a spinach and romaine(arugula would have been better) salad with a honey balsamic vinaigrette.  Delicious, gourmet and good for you.  If you want a real indulgence, this creamy risotto would be delightful with roast lamb or a beautiful steak.

 

Weekend In: the Asian Experience

So I was walking through the grocery store and a beautiful idea came to me: Sushi rocks, but waiting for the rice to cool sucks. So I decided to fill that time making a really simple appetizer: Egg Drop Soup.   Now, I'm going to share the recipes.

Egg Drop Soup Appetizer 
1 package of soup mix (I cheated a little on this :/ )
1 egg
2 1/2 cups of water
dried shiitake mushrooms to taste
extra chives

Okay, so I cheated.  I used a package soup mix instead of making my own broth.  Oh well.

Step One: Beat an egg.  Simple enough.  I used a duck egg.

Step Two: Bring water, soup mix and shiitake mushrooms to a boil, stirring occasionally.

Step Three: Slowly add the egg to the boiling soup while stirring gently in one direction.

Step Four: Remove from heat (add chive if you'd like) and serve.

 

Okay.  So maybe not as good as if I'd used real broth, but still very tasty.

Main Dish: Sushi!

To make the rice:

2 cups sushi or short grain rice (I used Arborio)
2 cups water
2 tablespoons rice vinegar
2 tablespoons sugar
1 tablespoon kosher salt

(Note: I cut everything in half.  Makes about 3 rolls in half)

Step One: Place the rice into a mixing bowl and cover with cool water. Swirl the rice in the water, pour off and repeat 2 to 3 times or until the water is clear.

Clear water = Ready to go!

Step 2: Place the rice and water into a medium saucepan and place over high heat. Bring to a boil, uncovered. Once it begins to boil, reduce the heat to the lowest setting and cover. Cook for 15 minutes. Remove from the heat and let stand, covered, for 10 minutes.

Step 3: Combine the rice vinegar, sugar and salt in a small bowl and heat in the microwave on high for 30 to 45 seconds. 

Step 4: Transfer the rice into a large wooden or glass mixing bowl and add the vinegar mixture. Fold thoroughly to combine and coat each grain of rice with the mixture. Allow to cool to room temperature before using.

 Let it cool.

When it comes to what goes in the rolls, that is totally up to you.  I used a combo of crab, smoked salmon, cucumber and avocado.  I also used sesame seeds for the outside.

You'll want everything to be ready when your rice is ready so that you can just start rolling! So make sure everything is cut into long, thin strips.

Let's get rolling!

I usually do two different kinds of sushi, Hosomaki and Uramaki.

Let's start with the Hosomaki. 

Begin with a sushi mat. (duh)

Place a full piece of sushi nori, smooth side down, on the mat.

Spread a moderate amount of room temperature rice onto the nori, leaving a small space on both the top and the bottom.  You can use your hands (slightly wetted) or a wooden spoon, but you want to handle it as little as possible.

Add your fillings on the bottom third of the rice.

Begin rolling from the bottom, pulling the mat up with one hand, and then pulling the wrap tight with the other.

 

 Remove sushi mat and marvel in the awesomeness. 

Cut in half with a wet knife, place sides together and cut into thirds or fourths.

 

 

Ta-Da!

Uramaki is a little bit different.  There is a way to do it without a mat, but I think that's harder.

Begin with a sushi mat covered in plastic wrap.

Make a square of sushi about the size of a nori sheet on the sushi mat.

Place half of a nori sheet, smooth side up, on the rice.  Top with fillings.

Roll the same way you rolled the Hosomaki making sure the plastic stays on the mat. 

Remove sushi mat and plastic.  Sprinkle with sesame seeds.  Cut in half with a wet knife, place sides together and cut into thirds or fourths.

Ta-Da!

Serve with soy sauce, eel sauce, duck sauce, wasbi, pickled ginger or whatever else you like.  

Now EAT SUSHI!

•  Sushi (with fish) is a power food, high in omega-3 fatty acids and monounsaturated fats that help improve cardiovascular health.
•  Sushi is high in protein and low in saturated fat.
• Nori contains a great source of minerals found in the ocean and vinegar acts as an important factor in promoting cell metabolism.
• Sushi is gluten free (for those of you who care). 
• Rice vinegar has amazing antibacterial properties, which have long been used to preserve food. It aids digestion while also lowering the risk of high blood pressure.
• Average life expectancy for both women and men in Japan is one of the highest in the world (it's gotta be the sushi). 

 Proof that sushi will bring health.

Scenic Sunday, this week's meal and an anniversary.

This is going to be a long one today, so I'm chunking it into three parts.

Part One: Scenic Sunday:

Well, it's Memphis is May, that means rain, and lots of it.  I got lucky to find a spot of time to go for a run around the pond at my appartment complex.  I know, not very adventurous but it was exciting for two reasons. 
One: the turtles.  The pond is crawling with turtles of all shapes and sizes and I love to watch them swim around while I run.



And the second reason it was such a good run:  It was my first time using my Garmin Forerunner 110 to its full capacity and I love it!  Plus: I BROKE 10 MINS PER MILE!

 

The circled bits are the running portions, and LOOK AT IT!  I broke 10 minutes per mile!  That's one goal checked off the goals list!  WOO!

Part Two: The Week's Fare:
 
Since it's Sunday, that means its the weeks cooking night.  This week, I've decided to make something that it hearty, but still healthy and reminds me of home.  Plus it uses a lot of my take from the farmer's market.

Italian Marinated Baked Chicken

3lbs of frozen chicken breast or chicken tenderloin

1 bottle of your favorite Italian dressing

1. To marinate the chicken, combine frozen chicken breast and Italian dressing in a resealable plastic bag. Place in a shallow dish and refrigerate to thaw overnight.

2. Preheat oven to 350 degrees F.

3. Place thawed and marinated chicken in a shallow baking dish, either lightly greased, or with a small layer of marinade.  Bake for about an hour until juices run clear.

Serves 6

Roasted Brussel Sprouts and Baby Red Potatoes

1 pint raw brussel sprouts cleaned and halved

1 lb baby red potatoes cleaned and quartered

3 tbs olive oil

salt and pepper to taste

1. Preheat oven to 350 degrees F.

2. Toss the brussel sprouts, potatoes oil salt and pepper to coat in a resealable plastic bag or a large bowl.

3. Layer the mixture on a foil lined baking sheet and bake for an hour, turning half way through.
Serves 6

This hearty meal will feed me for the whole week, but would be great for a large family as well.  Despite how some people feel about starchy potatoes, they really are healthy for you in moderation.  Root vegetables contain tons of vitamins and minerals that other veggies don't have.  They may be very calorie laden, but when prepared correctly, they are quite good for you.

Part Three: An Anniversary

Today is the one year anniversary of my first half marathon. Not being there makes me feel a little guilty, but also reminds me that I did that once and I'm going to do it again.  I miss home, and I miss the city of Pittsburgh.  I know all of my friends in the 'Burgh who were running today did well, and I wish I could have been there.  Someday I will return and run the whole marathon. 

I am and always will be a Runner of Steel!

Memphis Farmer's Market

Today I discovered the glories of the Memphis Farmer's Market.  I came away with mixed greens, radishes, strawberries, dog biscuits, granola, duck eggs, goat's milk feta, stone ground wheat bread, red potatoes, brussel sprouts and some advice about my withering pepper plants.  I am in love.  It is going to be my new Saturday morning ritual. 

Just look at this lunch I concocted:

Delicious, nutritious and local!

Friday Night Treat: Chicken Wings

Every Friday, I like to reward myself with a little bit of a splurge food.  My high stress job and rigid workout schedule makes me feel like I deserve some kind of respite.  The catch is that I find a way to make it more healthy.  Tonight, I am having a craving for some hot wings.  When you get hot wings from your favorite restaurant, they are fried in fat, sometimes breaded and smothered in rich sauces.   I decided to experiment and make a healthier version to "splurge" on, on a Friday night.  Here's my  method and recipe.

"Healthy Choice" Chicken Wings

12 chicken wing sections
2 tablespoons olive oil

salt, pepper, garlic powder and cayenne pepper to taste

1. Preheat oven to 350 degrees F

2. Combine wing sections, olive oil, salt, pepper, garlic powder and cayenne in a resealable plastic bag.  Shake to coat wing sections.

3. Place wing sections on a foil lined baking sheet and bake for 1 hour until golden and crisp.

If you want saucy wings, combine your favorite sauces with a splash of water in a large bowl and toss the cooked wings in the sauce.  Serve with vegetables for a balanced meal.

 

This cooking method drastically reduces the amount of fat in this "junk food" treat.  If you choose a skinless chicken wing, this will also reduce the amount of fat and calories you are consuming.  This cooking method may be a lot more time consuming than good old fryer chicken wings, but are just as tasty and way less guilty.

Have a favorite "splurge food" that you want me to feature a healthier version of?  Let me know.  I am up for suggestions and experimentation in the kitchen!

Cooking for One

I don't know how many of my readers out there are cooking for one, but it was one of the biggest things that have sabotaged my progress since I moved to Memphis.

My problem: I love to cook, but all my recipes were for servings of 4 or 6 and were nearly impossible to make just one serving of.  So I would inevitably end up overeating.  As my mother always said, "Don't eat like a fish, their eyes are bigger than their stomachs."  (I don't know where the fish part came from, but oh well.)

Here's my solution: Weekly meal planning.
Most people are pretty busy on week nights anyway, so my solution can apply to anyone.  Friday, Saturday and Sunday nights, I pick 3 meals, make them for 4-6 servings, eat my one serving and split the rest up into individual serving containers.  Then, I plan out my meals for the week.  These 3 nights of cooking usually last me until the next Friday if I space them out with my standard lunch of a turkey sandwich, fruit, veg and yogurt.  This way, I can plan exactly what I am eating for the whole week, and have more time just in case we have a late faculty meeting, or the Wind Symphony or Choir has a concert.  It also gives me more time for workouts, social functions and just plain relaxation during the week and I still get to cook whatever my little heart desires on the weekends.

So far, this little trick has been working wonders for my schedule.  I used to come home after school, exhausted and as myself: "what am I going to have for dinner?"  Which usually led to too many processed foods or trips to Popeyes.  Plus the sitting around thinking about what I wanted to cook would make me skip workouts!  Now, I have all week to think about what I want to cook over the weekend when I have all the time in the world to cook.  I think it's genius and it leaves little room for calorie errors.  Don't get me wrong, I still indulge every now and again, but have stayed much more consistent this way.

This week's meal: Stir Fry Pork and Peppers
 
16 ounces of pork cut into small pieces (I used pork chops)
3 bell peppers cut into small pieces
1 red onion cut into small pieces
1 tbs minced garlic
1 tbs grated ginger
2 tsp reduced-sodium soy sauce
2 tsp rice wine or dry sherry
1 1/2 tsp corn starch
salt and pepper
2 tbs hoisin sauce
1 tbs Sriracha or hot chile sauce
2 tbs olive oil divided

(This goes by quick, so have your ingredients ready)
1. Combine the pork, garlic, ginger, soy sauce, 2 teaspoons rice wine, cornstarch, salt and pepper in medium bowl.  Stir to combine.  Mix hoisin sauce, chile sauce and the remaining rice wine in a small bowl.
2. Heat a 14 inch flat bottomed wok over high heat until a bead of water vaporizes within 1 to 2 seconds of contact.  Swirl in 1 tablespoon olive oil.  Carefully add the pork in one layer. Cook undisturbed for 1 minute, letting it sear.  Then stir-fry until lightly browned, but not cooked through (about 1 minute).  Transfer to a plate.
3.  Swirl the remaining oil into the wok, add the onion and cook until just translucent (about 30 seconds).  Add the peppers and stir until combined.  Return the pork and any juices to the wok.  Stir the hoisin sauce mixture again and swirl it into the wok.  Stir-fry until the pork is cooked (about 1 minute).


Here's the finished product:

I served mine with half a cup of quinoa and it was delicious!   With the quinoa, according to Lose It!  this recipe has just 515 calories and 17 grams of fat.  It's well balanced with plenty of fiber rich veggies.  And don't forget pretty!

A recipe that is fast and easy, plus easy to split up and reheat for meals the rest of the week.  This one's a keeper!