Meat and Veggie Kebobs

I feel like we should start talking about "summer food."  Who doesn't love a good grilled feast?  My in-laws were in town this weekend, and we made kebobs on the grill for our dinner Friday night.  Super big hit!  It was summery and light, and super fun to make (Peter might disagree...he was the one standing on the roof, with 20 mph winds and 40 degrees, trying to keep the crappy grills lit long enough to cook the skewers.  Oh well...

This should make your heart and colon smile :)

The best thing about these is that you can make them however you fancy.  Use your favorite veggies (but please use some veggies....you need them) and a variety of meats.  But the trick, I think, is to keep all the "categories" separate and mix them at the end.  Ie, don't load one skewer with 3 kinds of raw meats and veggies.  I see these at the store and I cringe...yucky raw meat all snuggled up to beautiful produce.  Lets keep Salmonella out of this, shall we?  Besides, steak, chicken, and zucchini have significantly different cooking times.

 

I marinated the chicken and beef in two kinds of bottled, store-bought marinade for about an hour before I skewered and grilled.  Then I tossed the grilled veggies in some of the marinade as well.  (ok so obviously use fresh marinade...leave the left over nasty raw marinade in the bag and toss it!!!)  You could google up a homemade recipe for marinades or make up your own (olive oil/citrus or vinegar/seasonings...something like that), but I was status post surgery final and just couldn't muster up the strength to take that last step.  They were still delicious, so there.

Meat and Veggie Kebobs

Various vegetables, like red onion, peppers, mushrooms, zucchini
Meats, like steak, chicken, sausages, or shrimp
Store bought marinades

Chop the vegetables into similar sized, large pieces.  Skewer the veggies on metal skewers (don't mix with the meat).  Set aside.

Slice the steak/chicken/sausages into 1-2" pieces.  If desired, marinade in a plastic zip-top bag for several hours in the refrigerator.  Skewer onto metal skewers, keeping all the chicken together, all the steak together, etc.  Set aside.

Salt, pepper, and drizzle oil on the vegetable skewers.  Preheat grill to medium-high heat, and grill all the skewers until appropriately cooked (until veggies are crisp-tender, until chicken is cooked through, and until steak looks like how you want it to look).  Remove from grill and place in serving dishes.  Toss veggies in a marinade.

Creamy Chicken Enchiladas

I forget where I found this recipe, but I'm so glad I did!  I shared with you our favorite enchilada recipe some time ago, but you know me, I'm always willing to update a classic.  Peter was a bit skeptical about this "creamy" version, stating more than once that the other kind are his favorite, but we both really enjoyed this recipe!  Just like with the other ones, I made 6 enchiladas, 3 per pie plate.  One got tossed in the freezer, and one we baked and ate that day (well, one was left over for lunch).  

Little creeper peaking over the edge :)

Confession...I forgot to mix in the green chillies.  Dang it!  I was just on autopilot and assembled those suckers, when I looked over and saw the two sad cans sitting there.  Improvise!  I sprinkled them on top and hoped for the best.  Whatever, mix them into your enchiladas, but they were fine without them.  We topped them with salsa and served them with a salad.  


Creamy Chicken Enchiladas


1 pound skinless, boneless chicken breasts
1 14-ounce can chicken broth
1/2 teaspoon black pepper
8 cups torn fresh spinach or one 10-ounce package frozen chopped
         spinach, thawed and well drained (wring it out in a paper towel)
1/4 cup thinly sliced green onion
2 8-ounce carton light dairy sour cream
1/2 cup plain low fat yogurt
1/4 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon ground cumin
1 cup milk
2 4-ounce cans diced green chili peppers, drained
12 7-to 8- inch flour tortillas
1 cup shredded cheddar or Monterey Jack cheese (4 ounces)
Chopped tomato or salsa (optional)
Thinly sliced green onion (optional)

In a large skillet place chicken, chicken broth, and 1/2 black pepper.
Bring to boiling; reduce heat. Cover and simmer for 12 to 14 minutes
or until chicken is no longer pink. Drain well. When cool enough to
handle, using 2 forks, pull meat apart into shreds. (You should have
about 3 cups). Set aside.
If using fresh spinach, place spinach in a steamer basket over boiling
water. Reduce heat. Steam, covered, for 3 to 5 minutes or till tender.
(Or, cook in a small amount of boiling water, covered, for 3 to 5
minutes or until tender.) Drain well.

In a large bowl combine the shredded chicken, cooked fresh spinach or
thawed and drained frozen spinach, and the 1/4 cup green onion; set
aside.
In a bowl whisk together sour cream, yogurt, flour, salt, and cumin
until smooth. Stir in milk and chili peppers. Divide sauce in half.
Set 1 portion aside.

For filling, combine 1 portion of the sauce and the chicken mixture.
Divide filling among tortillas. Roll up tortillas. Place, seam side
down, in two ungreased 2-quart-rectangular baking dishes. Divide
remaining sauce evenly between the two casseroles.

Bake, uncovered, in a 350° F oven about 25 minutes or until heated
through. Sprinkle with remaining cheese; let stand for 5 minutes.
Transfer to a serving platter, if desired.

To serve, garnish with chopped tomato or salsa and additional green
onion, if desired. Makes 12 servings.

Easy Beef Stroganoff

My mom made beef stroganoff a lot when I was younger.  Peter's family did too (his brother insisted on calling it "beef schneg-in-ire", which is what I can't help but call it :).  Someone at work was talking about making it, which really gave me the bug to do it too.  I found this one on kraft.com, and it's healthy-ish and delicious.  The "gravy" was a bit runny, despite my flour-thickening efforts, but it was still magnificent.  (Just get a nice whole wheat roll to sop up the remaining juices).   It kept well in the refrigerator, and we had round two a few days later.

Instead of buying stew meat (which I find tough and stringy...bleh), I bought 1 sirloin steak, trimmed the fat, and sliced it AGAINST THE GRAIN pretty thinly.  Then I sauteed it, and it worked out nicely.  I think buying quality cuts of meat is worth it...quality food in general is worth it.  Let's face it...lean meats, fresh fruit, etc are much cheaper than coronary angioplasty or a CABG.  Just saying.

Easy Beef Stroganoff
Adapted from Kraft.com

1 Tbsp olive oil
1 onion, chopped
2 cloves garlic, minced
1 lb beef sirloin steak, cut into thin strips
3 Tbsp flour
1 can beef broth
2 Tbsp mustard
2 tsp paprika
1 green pepper, cut into strips
1 package sliced fresh mushrooms
2 cups whole wheat egg noodles, uncooked
1/2 cup water
1/2 cup fat free sour cream

Heat oil in a large skillet.  Add onion, garlic and peppers.  Saute a few minutes, then add mushrooms.  Cook a few minutes longer, and add steak strips and cook through.  Stir in flour.

Add beef broth, mustard, and paprika, stir well.  Bring to a boil, then stir in noodles and water.  Simmer on medium-low heat 10 minutes or until noodles are tender.  Stir in sour cream and cook 1 minute.  Serve!

Spaghetti Pie

I'm so excited...tomorrow is my last day of neuro, and it's a half day at that!  It's been a fun rotation, but tons of work, and as cool as the brain is, I miss the rest of the body :)   I'm headed home to Rapids for the weekend to help my dad with the Men in the Kitchen adventure.  It will be such a blast!  We have tons of help and a great menu.  I'll post about our adventures.

So this recipe is one I remember from my childhood...I loved it, and how fun to have all the parts of spaghetti but in a slice!  When I make this, I prepare 2 small pans (8" cake pans), and have one in the freezer for the next week.  Each pie will make enough for 4 hearty slices.

Spaghetti Pie

3/4 box whole wheat spaghetti
2 eggs, lightly beaten
1/2 cup grated parmesan cheese (the stuff in the green can...the only time I'll tell you that)
Salt and pepper
1 lb extra lean ground beef
1 onion, chopped
2 garlic cloves
1 jar tomato sauce
1 can diced tomatoes, undrained
2 Tbsp tomato paste
1 16 oz container part skim Ricotta cheese
Mozzarella cheese

Cook pasta, then quickly toss in eggs and parmesan cheese, salt and pepper.  Spread in the bottom of 2 8" cake pans (that are greased) (or a 9x13 pan).  Top with the ricotta cheese (dot it around and spread it the best you can).

Saute ground beef; drain.  Sautee onion and garlic, then add meat back to pan.  Add tomato sauce, tomatoes and tomato paste; stir.  Split between the two pans, and top with mozzarella.  Wrap one in foil and put in the freezer for later, and pop the other one in the oven (350 for 25-30 minutes).  Cut like a pie!

Stir Fry

My mom was recently in town, and we went to a super fun Asian restaurant (I say Asian because they really didn't subscribe to a particular region, like Thai, Chinese, or Vietnamese...).  We enjoyed some super fun dishes, and she was asking me how to prepare a stir fry at home.  Well, here we go!  It's less of a recipe and more of a method.  Sometimes, I'll add in a spoonful of peanut butter to the same sauce recipe, and it's kind of a Thai thing.  Whatever, it usually ends up tasting great!

This recipe is literally a "whatever you have in your refrigerator that maybe going south" type of recipe.  Sometimes I'll have it in our "plan" to make this, but usually I'll get in a little over my head with the produce buying, and this is a great way to utilize said surplus.  It's also super fast, doesn't require much thinking or planning (PERFECT when you are thinking about the brain all day...ugh), and is a hearty and healthy one pot wonder.

I didn't happen to have fresh ginger (I thought I bought some, but it fell out of my cart or something...fail), but I would highly recommend buying some for your stir fry night.  You don't have to buy a big hunk at the grocery store; just break off however much you need (get about an inch; it will cost you literally $0.07.)  Then remove the outer skin with a sharp knife, or better yet a vegetable peeler and grate on a microplane.  Easy!

Stir Fry
Veggies (red peppers, shredded carrot, a bag you get from the grocery store, whatever), about 3 cups
Protein (shrimp, chicken, beef, tofu, you name it)
Extras (peanuts, water chestnuts, edamame, bean sprouts)

For the sauce:
3 Tbsp reduced sodium soy sauce
1 Tbsp rice wine vinegar
1 Tbsp cornstarch
Squeeze of honey
2 tsp lime juice
1-2 cloves garlic, minced
Grated ginger
Crushed red pepper flakes, salt and pepper to taste (easy on the salt)

For serving:
Brown rice
Whole wheat pasta
Udon noodles
Cilantro

To make the sauce, combine all ingredients in a tupperware or mason jar.  Shake vigorously.  In a LARGE skillet or wok, stir fry veggies on high heat, adding oil or chicken stock as needed to keep from burning and sticking.  When almost crisp-tender (we're not going for limp vegetables here), add in protein (thinly sliced if beef or chicken) and cook while moving everything in the pan frequently.  When cooked through, stir in sauce and cook until thickened.  Serve over prepared brown rice, whole wheat spaghetti, udon noodles, or whatever you'd like!

Shrimp, Tortellini and Spinach

I started my neurology rotation this week, and so far, it has been bearable.  I'm not the brain's biggest fan, but I know it's extremely relevant to any field (especially peds...they have big heads and tend to hit them often...and seizures) so I'm soaking up every bit I can.  We are a consult service; so the neurology team gets "consulted" to any part of the hospital and they send us students out to do a full exam/figure out what's wrong.  Most of the time I can get away with saying, "stroke vs TIA or a seizure...or high blood pressure", but I'm getting better with the subtle signs and broadening my differential diagnosis a bit :)  We don't see any kids (there's a special peds neuro team), so that's sad, but oh well!

Really,  just dump the whole bag in there!

I digress; This recipe has been a go-to of ours (ie, mine) for quite some time.  It's fast, and it has a whole bag of spinach in it, so it can count as a salad serving too :)  Don't let that freak you out...wilted spinach is great, and a good source of vitamins and fiber, so don't you dare leave it out.

Shrimp, Tortellini and Spinach
Adapted from kraftfoods.com

1 package whole wheat refrigerated tortellini
1/4 cup roasted red pepper or light italian viniagrette
2 cloves garlic, minced
1 can diced tomatoes, undrained
3/4 lb shrimp
1 bag (6oz) baby spinach leaves
1/4 cup fresh basil
2 Tbsp parmesan cheese

Cook pasta as directed.  Drain and set aside.  Heat dressing over med-high heat.  Add garlic and cook 1 minute.  Add tomatoes and bring to a boil.  Stir in spinach, stir until wilted.  Stir in shrimp and cook until just opaque (a minute or two).  Add pasta and basil, toss, and simmer until sauce thickens (about 3-4 minutes).

Coconut Chicken with Cilantro Lime Sauce

Today I officially finish my Emed rotation.  Wednesday night was my last shift, and it was an exciting one.  I was just complaining to my resident that I haven't seen a gun shot victim yet, and that I wanted to suture one last time.  Be careful what you wish for!  Sure enough, everyone started scrambling, and when I asked what was up, a GSW to the head was coming in.  We got him stable (but that never ends up super well for anyone).  They let me help intubate!  Then an old gentleman fell down some stairs and sliced his lip.  I totally got to sew that up.  Lips are complicated though...my resident prefaced by saying, "You'll totally do a good job, but the human eye can recognize 1 mm of asymmetry in the lips...so just match them up!!"  Pressure!  But it looked pretty good when I was done, even if it took me like an hour :)  Today is the exam, then I'm on to neuro.  Onward and upward!

In other news....This is our main dish recipe for the Men in the Kitchen dinner in February.  My dad found a recipe with a great marinade from allrecipes.com, but the sauce in that recipe was...a little boring-sounding.  It was white, and on top of brownish chicken, well, I just thought we needed a little sparkle.  So when I attemped the recipe a few nights ago, I made up a greenish-sauce that actually was fantastic!!

The sauce isn't spicy, although there is a WHOLE jalapeno in it.  It's also good as a salad dressing, taco drizzle, on crab cakes, and a chip dip.  Pretty versatile!!

Speaking of Men in the Kitchen, do you live in Rapids?  Then I think you need to check out the official site, and think about coming!  Tickets are a little pricy, but it's a GREAT cause and the food is amazing. Think about it!!

Coconut Chicken with Cilantro Lime Sauce
For the marinade:
1 14oz can light coconut milk, divided (shake it first!)
1 clove garlic, minced
1 Tbsp soy sauce
1 Tbsp lime juice
1 lb boneless skinless chicken breasts, pounded to 1/2 inch thickness

For the breading
1/2 cup all purpose flour
Salt and pepper
1 egg, beaten
1 cup sweetened shredded coconut
1 cup panko bread crumbs

For the sauce:
1/2 cup coconut milk
1/2 cup sour cream
2 Tbsp lime juice
Zest of 2 limes
1/4 cup cilantro
1 jalapeno, insides removed and discarded (because it's hot!)
1 clove garlic
Salt, to taste

Combine ingredients for marinade inside a gallon-sized plastic bag.  Put chicken in bag, smush around, and refrigerate in marinade for 1 hour.

To bread, set up 3 bowls.  Add flour, salt and pepper to one, the egg to the second, and the coconut/bread crumbs to the third.  Shake excess liquid off chicken breasts and dip sequentially in flour, then egg, then coconut mixture.  Place on a greased baking sheet.  Bake at 400 degrees for 20-25 minutes or until chicken is browned and cooked through.  Let rest for 5 minutes before serving.

To prepare sauce:  combine all ingredients in a food processor or blender.  Mix on high for 1 minute and pour into serving dish.  (It will be thin...that's ok.  It would thicken up a bit in the refrigerator for a few hours).   Drizzle sauce over prepared coconut chicken breasts, and enjoy!!

Roasted Chicken Wraps with Black Bean Salsa and Guacamole

Poor lighting, these were actually really pretty!

I saw this wrap recipe on Annie's Eats (I just love her recipes...), and I thought it might be good, but wraps tend to be kinda bland.  She had a rave review of them, so I thought it would be worth a try.  They are SOOOO worth it!

Black bean salsa...it's good just like that.

They come together fairly easily, especially if you use rotisserie chicken breasts (I just roasted some up in the oven, about 400 degrees until they are done).  Plus, after feeding Peter and I, there were leftovers for lunch (well, "lunch" has meant my 2am snack, 6pm dinner, or literally noon meal...whatever).  The ingredients only get better after sitting in the refrigerator, so you could prepare parts in advance before a busy weeknight.

To assemble, fold in the sides, then roll away from you.  It
should be sealed.

Give these a try, I think you'll like them.  I buy high fiber, lower calorie wraps (La Tortilla Factory has high fiber ones).  On a doctor-ish note, go find ways to get more fiber in your diet (the beans and wraps in this recipe are a good start).  Your belly will thank you, and your incidence of diverticulitis and colon cancer will decrease!  You're welcome.

Roasted Chicken Wraps with Black Bean Salsa and Guacamole
Adapted from Annie's Eats

For the guacamole:
2 ripe avocados
1/4 cup onion, finely chopped
1/4 cup cilantro, finely chopped
Juice from 2 limes
3/4 tsp salt
Pepper, to taste
1 jalapeno, seeded and finely chopped

For the black bean salsa
1 can black beans, rinsed and drained
1/2 red bell pepper, diced
1/2 red onion, finely chopped
1 ripe mango, diced
1 Tbsp chopped cilantro
1 green onion, chopped
1 Tbsp jalapeno, finely minced (I just used a small whole one)
1 Tbsp olive oil
1/2 tsp salt
1/2 cup canned corn
1 tsp chili powder

To assemble
6 large whole wheat tortillas (check the calories...mine were about 100 each)
2 roasted chicken breasts, diced
Baby spinach leaves

To make the guacamole, split the avocados and remove the pits.  Score the flesh without penetrating the skin, then scoop into a bowl.  Mash lightly with a fork.  Stir in remaining ingredients.  Season to taste.

To make salsa, combine all ingredients in a separate bowl.  Refrigerate and allow flavors to come together, if you have time.

Briefly microwave the tortillas to warm and soften.  Spread a dollop of guacamole on the bottom third of the tortilla, leaving a border.  Top with chicken, a small amount of black bean salsa, and a few spinach leaves.  Fold sides in, then roll away from you, so all the edges are tucked in.  Slice in half with a serrated knife and serve!

Surf and Turf Paella

Oh paella...have you ever had it?  It's a classic Spanish dish that's done about as many ways as there are cooks in Spain.  I lived in Spain for 6 weeks in college, and I'm dying to go back, sooner than later.  The culture, the food, the language, the people, the beaches...I love it all.  When I saw this healthy AND easy take on kind of a complicated, time-intensive classic, I had to try it.  It got rave reviews.

It seems kind of involved, but it's not bad, I promise.  I did this when I was both post- and pre-night shift, so I'm sure you can find the energy on a normal day.  Paella classically has saffron, a SUPER expensive spice that's actually the stamens of crocuses.  I wasn't about to spend $20 on a tiny vial, but if you are fortunate enough to find some in your spice cabinet, add a pinch in!!  You will taste a difference.

Surf and Turf Paella
Adapted from Food Network

1 cup brown rice, prepared according to package directions
1 (6 oz) boneless strip steak
1/2 tsp salt, pepper.
2 tsp olive oil
2 garlic cloves, minced
1 onion, sliced
1 bell pepper, seeded and chopped
1 can diced tomatoes, drained
1/4 cup broken whole wheat spaghetti
1 1/2 cups chicken broth
1 cup frozen peas
1/2 pound large shrimp, shelled and deveined, tails removed
1/4 cup chopped fresh cilantro leaves
6 black olives, coarsely chopped

Season each side of the steak with salt and pepper.  Preheat large nonstick skillet over med-high heat.  Add steak and cook until browned, about 5 minutes.  Flip and continue cooking until other side is browned.  Transfer cooked steak to a plate and rest.

Heat oil in the same skillet over med-high heat.  Add garlic, onion and bell pepper.  Cook, stirring occasionally until veggies are soft, about 10 minutes.  Stir in tomatoes, broken spaghetti, and chicken broth and cook until pasta is cooked through, about 8 minutes.  Add rice and peas to the pot.  Stir until warm.  Arrange shrimp on top and cover, letting shrimp steam until just cooked through and pink, about 4 minutes.  Stir in cilantro and olives.

While shrimp cooks, slice steak against the grain into 1/4 inch slices.  Lay over paella.  Remove from heat.  Serve!

Chicken Gyros

We went to a Greek restaurant a few weeks ago with some friends, and it was just delicious.  I wasn't super familiar with Greek food before, but it's amazing.  Peter had lamb gyros, which were so tasty, but I wanted to try something similar with chicken (because I know what I'm doing with chicken).

Tzaziki is a yogurt/cucumber/garlic sauce, which seems weird, but it's wonderful!!  It's cool and creamy, but zesty too.  I've been tossing it as a salad dressing...Delish!  Also good as a veggie dip.  You'll like it, trust me.

As a side note, today was my last day of family medicine, and it was a little bittersweet!  I learned lots about myself and what I like; it was my first real time working with adult patients (who weren't in active labor or psychotic...or both for that matter), and although they are fun an complicated, I much prefer little people.  After the shelf tomorrow, I'm free to do some much needed holiday-festing so hold on to your hats...I have more sweets coming your way than your pancreas cares to deal with.

Chicken Gyros
For the chicken
4 boneless skinless chicken breasts
2 Tbsp lemon juice
1/4 cup non-fat plain yogurt (you can use Greek yogurt too)
1 tsp garlic powder
Salt and pepper, to taste

For the tzaziki sauce
6 oz container non-fat plain Greek yogurt
1 cucumber, peeled and grated, then squeezed out in paper towels
2 cloves garlic, minced
2 Tbsp lemon juice
Salt and pepper

To serve:
Pita bread
Lettuce
Red onion
Tomato

Combine marinade and chicken in a large ziplock bag.  Mix well to combine, seal, and refrigerate for 1 hour.  While chicken is marinading, combine ingredients for tzaziki sauce and refrigerate.

To make chicken, preheat a non-stick skillet over medium-high heat and add a drizzle of olive oil.  Wipe off excess marinade as you remove chicken from bag, and sautee until just cooked through and slightly browned.  Remove from pan and allow to cool slightly then slice.

To serve, top a pita with tzaziki sauce, chicken, lettuce, tomato and onion.

Chicken Marsala

Chicken Marsala is one of Peter's favorite things to order at restaurants.  When I saw this McCormick spice packet at the grocery store (you know how much I like those), I thought it would be fun to try.  I had to buy a whole bottle of marsala wine for the 3/4 cup called for in the recipe, but I've been reading that it's great in gravies, other sauces, and some desserts.  I'll find a use for it.  This was super yummy.

I served it over spaghetti squash I had left over from another meal, but it would be great with pasta, mashed potatoes (like they serve it in restaurants), or just plain.

Chicken Marsala
1 McCormick Spice Packet, or:
    1 tsp minced garlic
    1 tsp marjoram leaves
    1 tsp minced onion
    1/2 tsp black pepper
    1 tsp basil leaves
    3/4 tsp parsley flakes
1/3 cup flour
1 tsp salt
6 thinly sliced boneless skinless chicken breasts
3 Tbsp butter, divided
1 Tbsp olive oil
1 8oz package sliced mushrooms
1/2 cup chicken broth
3/4 cup Marsala wine

Mix flour, garlic, marjoram, minced onions, salt and pepper in a bowl.  Reserve 1 Tbsp flour mixture.  Coat chicken with remaining flour mixture.  Heat 2 Tbsp butter and oil in large skillet.  Cook chicken 3 minutes per side or until golden brown (can do it in batches).  Remove from skillet and keep warm.  Add mushrooms to skillet, and cook until tender.

Mix broth and reserved flour mixture.  Add to skillet along with wine.  Bring to boil, stirring to release browned bits from bottom of skillet.  Stir in remaining 1 Tbsp butter and basil; cook 2 minutes or until sauce is slightly thickened.  Spoon sauce over chicken to serve; Sprinkle with parsley.

Glazed Pork with Brussels Sprouts and Sweet Potatoes

Last Sunday, I hosted a little cookie baking party.  Two of my good friends came over and we tore up my kitchen.  We made about 5 dozen cut out cookies!  (we decided that it is WAY more fun to do sugar cookies with a team).  I don't know if you find this, but whenever I make and then decorate sugar cookies in the same day, I get burnt out and resentful.  The last 2 dozen cookies end up looking like a 4 year old was given creative licence with colored frosting.  So, we decided to stretch out the fun and decorate the baked cookies in a week (tomorrow!).

After said kitchen disaster, I decided it would be a great time to try a new roast recipe.  Looking back, it probably was a bit more than I was bargaining for after several hours of cookie baking, but whatever, the roast was defrosted.  I found this in a Rachael Ray magazine, and it is delicious!  I adapted it to have more glaze because, well, the 3 Tbsp I ended up with after finishing the recipe was just not enough.  Enjoy!

Glazed Pork with Brussels Sprouts and Sweet Potatoes
Adapted from Rachael Ray
1 1/2 lbs pork roast, fat trimmed
4 Tbsp grainy mustard
2 Tbsp red wine vinegar
2 Tbsp brown sugar
1 lb brussels sprouts, halved
1 lb sweet potatoes, cut into wedges
4 springs thyme
2 Tbsp olive oil
1 granny smith apple, peeled and chopped

Preheat oven to 425.  Season pork with salt and pepper, and place in a 9x13 pan.  Scatter sweet potatoes around, and drizzle 1 Tbsp oil; toss.  In a small bowl, stir together mustard, vinegar and brown sugar.  Brush over pork and drizzle over sweet potatoes, reserving about half.  Roast for 25 minutes.  Add brussels sprouts to pan, stir veggies, and return to oven for 20 more minutes.  Now add apple and remaining glaze, stir veggies, and return to oven for 15 minutes or until apples are tender and pork reads 150.  Allow pork to rest before slicing.

For an easy dipping sauce, combine more grainy mustard with light mayonnaise or sour cream.

Chicken and Sweet Pepper Skillet

I like one pot meals.  They're easy, clean up isn't a disaster, and they usually make a big quantity.  I'm also a fan of a meal where I can get veggies, whole grain and protein in one shot.  We're busy people, after all.  These types of meals are especially useful during this busy holiday season where days are short, feasts are in excess, and everyone could use a well balanced, healthy meal (with leftovers for lunch the next day).

The barbeque sauce in this skillet gives a sweet, smoky note.  You could use leftover grilled chicken, rotisserie chicken, or just raw chicken that you saute up before you cook.  Your choice.

Chicken and Sweet Pepper Skillet
4 small chicken breasts, chopped
1 Tbsp olive oil
1 red and 1 yellow pepper, chopped
1 white onion, chopped
3 garlic cloves, minced
1/2 cup white wine
1 1/4 cup uncooked instant brown rice
1 1/4 cup water
1/2 cup barbeque sauce
Green onions and shredded cheese, for garnish
Salt and pepper to taste

In a large skillet, brown chicken in olive oil until cooked through.  Remove from pan.  Sautee the peppers, onion and garlic with a little more olive oil until tender, about 5 minutes.  Season with salt and pepper (liberally).  Add wine to the pan and scrape up the bottom bits.  Add rice, water and BBQ sauce.  Stir, bring to a simmer, cover and cook about 15-20 minutes or until the rice is tender (stir occasionally).  Stir in chicken and heat through.  Top with green onions and cheese and serve.

Stuffed Shells

So, I'm on my Family Medicine rotation now, which happens to be located about 40 miles north of my apartment.  That's a bummer.  I'm loving my attendings, who let me do sooo much (I have a good record with blood draws, give about 30 vaccinations a day, and (help) make diagnoses left and right, thank you very much)!  But by the time I get home, dinner is becoming an afterthought.  I knew this would happen during my M3 year!

I'm taking advantage of my 1 1/2 days off each week by trying to prepare meals I can freeze and use later in the week.  Stuffed shells are so tasty, but a little time intensive (not bad, but not for Tuesday at 630pm).  On the weekend, when you can do a little more, make a big batch of these and put them into smaller baking dishes, and freeze or refrigerate.  Stuffed pasta is notoriously calorically expensive, but I think I did an OK job here, using a whole package of spinach (yay vitamins) and fat free cream cheese (low calorie), and a moderate amount of cheese.

Poor picture quality!  But you get the hint

Speaking of food, it's finally Thanksgiving week!  I have many recipes that I'm making for my little gathering of friends in Chicago.  Stay tuned!  They may come too late for your Thanksgiving dinner, but they'd be tasty for your Christmas celebration :)

Our side dish was broccolini, a fun new vegetable I've discovered.
Steam it, if you can find it in your grocery store.

Stuffed Shells
1 box jumbo shells
1 8oz package fat free cream cheese
1 package frozen chopped spinach, thawed and squeezed out
1 package italian dressing mix (powder)
1 tsp garlic powder
Salt and pepper, to taste
2 links chicken sausage
1/2 jar marinara sauce
Shredded mozzarella cheese
Fresh basil

Preheat oven to 375 degrees.  Cook shells according to package directions; drain.  In a bowl, combine fat free cream cheese, spinach, dressing mix, garlic powder, salt and pepper.   Stir in chopped chicken sausage.

In a large baking dish (or two baking dishes) spread some marinara sauce on the bottom.  Stuff each shell with a spoonful of the spinach filling mixture.  Line in baking dish.  Pour marinara sauce over the top, and top with cheese.  Bake for 25 minutes or until warmed through.  Top with freshly torn basil, if desired.

Roasted Meatballs

Nope, this isn't a new take on meatballs.  Beef, egg, bread crumbs, seasoning, mix to combine, form into balls.  However, this might be a new way to MAKE meatballs...in the oven.

Yep, this means no more frying over an over-crowded pan, oil spattering everywhere, meatballs getting soggy, kitchen smelling like, well, meatballs.  Bake meatballs in the oven (375 should do) for about 10 minutes, and they are perfectly done, and not the least bit soggy.  Brilliant.

A word about actually making the mix:  don't over-combine.  Your meatballs will be tough, or just fall apart.  I like to beat the egg with the seasonings and bread crumbs before I even add in the ground beef (lean, please).  Then, just lightly toss together with a fork.

I like to make baby ones:  grab a little bit, toss and roll with your hands, and plop onto a greased cookie sheet.  Mine tend to get bigger as I go..whoops.  It doesn't really matter, but try to keep them about the same size so they cook evenly.  And "blah blah, lots of work to make meatballs...worked all day...supper soon, blah blah":  I timed myself and it took 4 minutes to make a tray full of meatballs.  4 minutes.

These would be fun for a (holiday) party:  serve with marinara sauce for dipping with little toothpicks.  Easy to assemble and kinda fun, plus a good protein break from the usual litany of cookies and other holiday crap (not that I have anything against "holiday crap"....I'm Christmas' biggest freak...just you wait).

Sweet Potato Shepherd's Pie

Shepherd's Pie is a traditional English dish that's usually made with lamb and potatoes (things that a shepherd might have on hand, if you know what I mean).  I actually had the pleasure of eating this IN England, when Peter, Lisa and I went in 2008.  It was yummy and delicious then, and even more fun now that I get to relive those memories when I make it.

This recipe is warm and cozy, and really quite easy to put together, but does take a little time and several dishes.  Perfect for a lazy Sunday afternoon (I'm not sure I've ever experienced one of these...mostly I have "frantic to catch up on stuff-study-make dinners that will last the week" Sundays.  I hope you have relaxing Sundays).  I digress.

In the past, I've made this with just sweet potato, but low and behold, I had some sad white potatoes begging to be used up.  I thought a marbled top would be kinda fun, and both Peter and I agreed it was more flavorful than with just the sweet potatoes.  You can use any potato you have on hand.

I make two loaf pans out of this one recipe (so 2 separate Shepherd's pies), and throw one in the freezer. Instant easy weeknight meal.  You know how much I love that.  You could make it in a larger casserole for company or a larger family though.  Whatever you'd like.

Sweet Potato Shepherd's Pie
1 large sweet potato, peeled and cut into pieces
1 large white potato, peeled and cut into pieces
4 Tbsp fat free cream cheese
1 lb extra lean ground beef, or lean ground turkey
1 container sliced fresh mushrooms
1/2 onion, diced
1/2 cup carrot diced
2 Tbsp light balsamic dressing
4 tsp flour
1/2 cup water
1 cup frozen green beans
Salt, pepper, garlic powder to taste.

Preheat oven to 400.  Microwave potatoes in separate bowls on high 8 minutes or until tender (you can add a bit of water to help them soften).  Mash until smooth.  Add cream cheese to the sweet potato, season both potatoes with salt, pepper, and garlic powder, and mix well.

Brown meat in pan, and drain.  Saute mushrooms, carrots and onions.  Add meat back into the pan.  Mix flour and water separately, then stir into meat mixture.  Add dressing, and cook until slightly thickened.  Stir in green beans, and spoon into baking dish.  Add alternating spoonfuls of white and sweet potato.  Spread evenly and swirl to create a marble effect.  Sprinkle on cut chives, if you have some on hand.  Bake 20 minutes or until heated through.

*I usually divide this recipe up into to baking dishes and freeze one.  Then, just bake from frozen or thawed state!

Trinidadian Chicken Stew

How does one expand one's palate to include foods of different cultures?  I'm sure there are a lot of ways to become more adventurous, but what I like to do is actually read a recipe for things I'm already familiar with, even if it has a funny name or seems way different than what I usually make.  Like this recipe:  I'm not sure what they make in Trinidad usually, but I know I like brown sugar, ginger, vegetables, and chicken.  They can't be all that bad together (and yes: brown sugar and chicken...I have a great recipe about that later that Peter actually found).

"Brown" the brown sugar in a pot... don't burn it!

Why be adventurous once in a while?  Why not?!  If you go through life making only what your mom made you (6 recipes in total, or whatever), that's not very exciting, now is it?  You can really jazz up a Thursday night by trying something totally new.  And "new" does not equate to "hard".   Just read the recipe all the way through the first time you make it, before you pick up a pan or turn on a burner.

Ok so on this adventure, we need fresh ginger.  It's the knobby brown-ish looking thing at the grocery store.  Break off a piece about 1.5-2 inches (yes, you can do that), and take it to the check out.  It will probably cost you all of $0.36.  New ingredient, check.  Then peel it with a vegetable peeler and grate on a very fine microplane.

Whole canned tomatoes:  you can find this in the canned foods aisle.  If it comes in a big can (and we only need 4...) you can use the rest of the can later in the week to make a homemade pasta sauce (whir it up in a blender, season, toss with pasta after heating).

That's about it!!  See, it's fun to be adventurous.  You can go back to your old stuff tomorrow :)

Trinidadian Chicken Stew
From Giada de Laurentis, Food Network

1/4 cup oil
2 Tbsp dark brown sugar
4 boneless, skinless chicken breasts
1 Tbsp finely grated fresh ginger
1 tsp salt, plus more to taste
1/2 tsp pepper, plus more to taste
4 whole peeled canned tomatoes
1/4 cup chopped fresh parsley
3 carrots, peeled, and cut into 2 inch pieces
8 baby Yukon gold potatoes, cut in half
1 cup water or chicken stock

Preheat oven to 400 degrees.  Place carrots and potatoes on a foil-lined baking sheet and toss with a little oil and salt/pepper.  Roast for 20 minutes or until beginning to soften.

In a big pot, heat oil over medium-high heat.  Add brown sugar and cook, stirring occasionally until very dark (2 minutes).  Add the chicken pieces and turn to coat.  Add ginger, salt and pepper.  Cook, stirring frequently until chicken begins to brown (5 minutes).  Add tomatoes and break up with a spoon;  stir in parsley, roasted carrots and potatoes and water/chicken stock.  Cover and simmer until the chicken is cooked through and the vegetables are tender, 30-35 minutes.  Season with salt and pepper if needed.  Transfer to bowls and enjoy something new!

Red Chili Chicken with Beans and Rice

I came across this recipe on Smells Like Home, and it looked so delicious I had to try it.  I even bought a bottle of Ancho chili powder, which I've never used before.  It's a prettier red than the regular chili powder I have in my cupboard!  It's not super hot, but does have a kick and is smoky.

This is really a one-pot meal.  We had just this and were super full...rice, beans, and chicken...like a LOT of protein and fiber.  It made quite a bit too, so we had plenty for leftovers.

A note about cilantro:  you can buy it in the grocery store next to the flat leaf parsley.  Interesting fact: some people have a gene mutation in their taste buds that makes cilantro taste like rotten soap (this explains why some people just HATE cilantro and can't really explain why).  I think it's lovely:  sort of lime-meets-parsley/hint of pepper.  Perfect stirred into this recipe.  But, if you happen to fall into the "soapy-cilantro" category, just substitute in some fresh chopped parsley.  You need something green, and I don't care what it is.

Red Chili Chicken with Beans and Rice
Adapted from Smells Like Home

2 Tbsp olive oil
4 boneless skinless chicken breast halves
2 Tbsp Ancho chili powder, divided
1 onion, diced
4 cloves garlic, minced
1 1/2 cup chicken broth
1 cup brown rice
1 15oz can black beans, drained and rinsed
1/3 cup chopped cilantro (or green onions)
Sour cream, for serving

In a large microwaveable bowl combine rice and 1 cup chicken broth.  Microwave on high for 7 minutes or until almost cooked.

Meanwhile, season chicken with a little ancho chili powder and salt.  Brown in a large skillet in olive oil.  Remove just before they are cooked through.  Dice chicken and keep warm on a plate covered with foil.  Add onion to skillet and cook 5 minutes or until softened. Stir in rice and remaining chicken broth.  Sprinkle in remaining ancho chili powder and salt, to taste.  When rice is cooked, stir in chicken and black beans and warm through, until chicken is fully cooked.

To serve, stir in cilantro and divide into big bowls.  Top with fat free sour cream and enjoy!

Foil-Packet Salsa Chicken

Well this is a fun and easy dinner if I've ever seen one.  It's basically a fajita in a foil pack, minus the tortilla.  It's super fast to put together and is ready in less than 30 minutes.  You can do that on a weeknight, right?  I've been absolutely loving my peds rotation (pretty sure it's what I'll end up doing :), but the hours can get a bit long.  I usually come home right around dinner time and hustle to try to get something together.  This is an easy one for THOSE types of days.

I'm willing to bet you could assemble the packets in the morning and keep them in the fridge until after work or school.  Just serve with a side salad and call it a dinner!

Foil Packet Salsa Chicken
1 1/2 cups instant brown rice, uncooked
1 1/2 cup water
1 Tbsp taco seasoning mix
4 small chicken breasts
1 each green and red pepper, cut into strips
1/2 cup salsa
Shredded cheese and sour cream, for topping

Heat oven to 400 degrees.  In a microwaveable bowl, combine rice, water and taco seasoning,  Microwave about 7 minutes, just to get the rice cooking.  Spoon rice evenly onto 4 greased pieces of tin foil.  Top rice with chicken, then peppers, then salsa.  Fold long sides of packets up and roll down, then roll the sides in to create a seal.

Bake 25-30 minutes or until chicken is cooked (be careful, there will be a lot of steam when you check!) Let cool 5 minutes, then serve in the foil (on a plate) or slide out onto a plate.  Top with cheese and sour cream, as desired.

Pierogies and Kielbasa

So, I'm Polish.  Like really Polish, so when I saw a recipe for pierogies and kielbasa in the Food Network Magazine, I had to try it.  I grew up eating kielbasa, and to be honest it wasn't my favorite then.  But like most things, cook it your own way and try it with your adult palate and you will probably have a new favorite.

The recipe was for grilled pierogies, which to me seemed like a mess.  So I basically tore apart the recipe and came up with this.  Super fun, and extremely, extremely fast.  The pierogies need to bake for 16-18 minutes, so by the time you preheat the oven and bake the little dumpling things, everything else will be ready.  No joke.

Wait...what is a pierogie?  You can find them in the freezer section (by the tater tots, etc).  How can I describe it....it's kinda like a pillowy-ravioli-like thing filled with a potato-cheese mixture, but it doesn't taste too potato-like.  It doesn't taste too pasta-like either.  It's just a fun new ingredient.  Go try it.  They even make them in Low Fat...grab those.  And as for the kielbasa, I buy the turkey kind...healthier, obviously, and I don't think it tastes too much different than the beef kind.  It's just a big U-shaped sausage.  No big deal.

Make the dressing in a big bowl so you can toss in the other ingredients

From what I gather, I had some great-grandmothers who could make some mean pierogies from scratch. I'm willing to bet my Nana also has that skill set.  Maybe someday she'll show me?  (hint hint :)

Smacznego,  (bon apetite in Polish, apparently)

Amy


Pierogies and Kielbasa
Serves 4

1 package Mrs. T's potato and cheese pierogies
1 link turkey kielbasa, cut into slices
1 white onion, cut into wedges or slices
2 Tbsp mustard
splash white wine
2 Tbsp olive oil, plus 1 Tbsp for sauteing
Juice of 1/2 lemon
1/4 cup fresh chopped parsley (i didn't have this on hand...but if you do throw it in)
Salt, pepper and garlic powder, to taste.

Bake pierogies according to package directions.  Meanwhile, saute onion in 1 Tbsp olive oil.  After it has softened, add sliced kielbasa and allow to warm through and brown.

Whisk together mustard, wine, olive oil, lemon juice, parsley and seasonings in a large bowl.  Toss in onion and kielbasa.  Gently mix in pierogies.  Divide amongst 4 plates and serve with a side salad or veggies.