Top Flight Tacos

Not the average taco, this one has fillet mignon.  Because we shared one small steak, each of our meals was less than $4 a piece.  The toppings included:

Spinach-Arugula Mix, Northern Beans, Cherry Tomatoes & Cucumbers from my container garden, Shredded Reduced Fat Cheddar and  Kalamata Olives.

The steak dressing was inspired by Cooking Light  .  

Lemon Steak Taco
(Serves 2)

1-6 oz. Beef Fillet
Lemon Peel from 1/2 Lemon
Mrs. Dash
Sprinkle each side of fillet with peel and seasoning.  In pan sprayed with Pam, cook over medium heat 5 minutes per side.  Set aside on cutting board for 5 minutes.

Dressing
2 Tbsp. Fresh Lemon Juice
1 tsp. Reduced Sodium Soy Sauce
1 tsp. Canola Oil
Slice steak thinly across the grain (I use an electric knife).  Pour dressing over slices.

Our tacos were served on Whole Grain Corn Tortillas, heated in the skillet 20 seconds per side.

I purchased a small watermelon at our hospital Farmer's Market today.  Since it's "Super Moon" time, I cut a slice with my celestial cookie cutters.

  The sun was delightfully warm today.  This was a great finish to a nice day!

Egg-cellent Noodles (Meatless Monday)

Fresh vegetables, brown rice noodles, an Asian sauce and poached egg-a simply delicious dinner with endless substitutions!  The recipe was inspired by Clean Eating Magazine when I first made this in March (photo above is from my March luncheon).  I saw a similar recipe in Vegetarian Times, yet decided to go back to an old favorite.

Here's the picture of the meal tonight:

To prepare, julienne cut fresh vegetables on hand.  I cut Farmer's Market yellow squash, multi-colored carrots, green beans, green onions, garlic and peppers from my own container garden.  I also added some arugula-spinach mix.  I cooked the green beans and carrots slightly prior to sauteing with the other veggies.

Saute vegetables in 1 tsp. sesame oil.

Cook brown rice noodles according to package directions. (One could substitute brown rice, whole wheat spaghetti or other whole grain)

Poach eggs in water with a tsp. of vinegar.

Layer noodles and vegetables in a bowl.
Add sauce (see below).
Top with the egg.
I sprinkled mine with Mrs. Dash.

Asian Sauce
(Serves 2)

1 tsp. Sesame Oil
1/4 cup Orange Juice
Juice from 1/2 Fresh Lime
1 tsp. Reduced Sodium Soy Sauce
1 tsp. Honey
Heat.

Now to check out the Harvest Moon!  

Lakeside Luncheon

We're keeping our streak alive, taking Sunday picnics to pretty nearby locations.  Today's picnic was just above Savage River Dam in Maryland.  The menu included:

Caramel Chicken Thighs

Edamame Salad. Greek Style

Fresh Garden Tomatoes and Peppers

Maple Caramel Pear Tart

 We couldn't find a picnic table, so we set up on a rock!  This worked just fine!  We had a great view:

The recipe for the chicken is from Cooking Light and can be found here.

I really enjoyed the salad, inspired by Cooking Light.

Edamame Salad, Greek Style

(Serves 2)

1 cup Edamame, frozen

Cook for 3 minutes.

Add:

1 tsp. Olive Oil

1 tsp. Red Wine Vinegar

1 tsp. Fresh Oregano

1 Cucumber, sliced thin (from my container garden)

1 Tbsp. Kalamata Olives, sliced

1 Tbsp. Gorgonzola Cheese 

The Pear Tart was made with 1 Asian Pear (purchased at the local Farmer's Market) and 2 Bartlett Pears.  Inspired by Better Nutrition Magazine.

Maple Caramel Pear Tart

(3 Individual Tarts)

Crust

1/4 cup Almon Flour

1/2 cup All Purpose Flour

1/2 cup Whole Wheat Pastry Flour

1Tbsp. & 1 tsp. Earth Balance Buttery Spread

1 1/2 tsp. Maple Syrup

1 tsp. Vanilla Extract

1 Egg (minus a little egg white)

Mix in food processor.  Divide into 3 and pressed into individual tart pans sprayed with Pam.

Pear Filling

1 Asian Pear

2 Bartlett Pears

Peel and slice thinly.  Add:

1 tsp. Fresh Lemon Juice

Add:

2/3 tsp. Brown Sugar

1 tsp. Ground Cinnamon

1/2 tsp. Ginger

1 Tbsp. Earth Balance Buttery Spread, melted  

Layer into tart shells.

Bake at 350 degrees for 30 minutes, covered with foil.  Remove foil and bake 10 minutes more.  Remove from oven and cool 10 minutes before adding glaze.

Maple Caramel Glaze

1 1/2 tsp. Maple Syrup

2 tsp. Earth Balance Buttery Spread

2 tsp. Fat Free Evaporated Milk

Combine syrup and buttery spread in saucepan over medium heat.  Whisk mixture for 3 minutes.  Add milk and whisk 1 minute more.  Drizzle over tarts.

We actually shared 1 tart.

This turned out to be 1 of 3 days a year the Savage River Dam has a planned water release.  There were many rafters and kayaks riding the rapids, which made the day even better.  We planned this trip near by aging parents, where he stopped and visited (taking them meals and Boost) after!

 

Pizza Pizzazz

I have become a "Market Girl", conducting culinary demos monthly at our local Farmer's Market and testing seasonal recipes and new fare several nights a week. This Ratatouille Pizza has a tiny eggplant, yellow squash, sweet pepper, cherry tomatoes, garlic, spring onions,fresh oregano and basil are from local farmers and my own container garden.  Only the mushrooms, grapes and sauce were from conventional sources.

The crust is a favorite one made with Greek Yogurt and posted previously.  The sauce is homemade and posted here.  Assembly for 2 7-inch pizzas:

1 tsp. Olive Oil
1 Garlic Clove, diced
1 cup Diced Unpeeled Eggplant 
1 Green Pepper, diced
Fresh Oregano Leaves
Saute vegetables in olive oil for about 5 minutes, stirring frequently.  Place in bowl.

1 tsp. Canola Oil
1 Yellow Patty Type Squash, diced and unpeeled
1 Diced Green Onion
6 Cremini Mushrooms, sliced
Saute.

Shape crusts in pans.  Brush each with
2 Tbsp. Simple Tomato Sauce 
Add vegetables.
Top each with
1 oz. Shaved Swiss Cheese 
1 Kalamata Olive, diced

Bake in 425 degree oven for 12-15 minutes.
Garnish with
Cherry Tomatoes
Fresh Basil Sprigs 

My Warm Cinnamon Applesauce drew in the crowd at the Morgantown Farmer's Market where I conduct a culinary demo monthly for WVU Healthcare.  The chunky applesauce is simply peeled and diced, then cooked in a crock pot for 3 hours with cinnamon and nutmeg.  No sweetener is necessary!

Brooke Nissam-Sabat, my colleague and president of the West Virginia Academy of Nutrition and Dietetics was my partner, along with my husband Bob who also attracts the crowd and distributes nice reusable bags with the hospital logo.  Brooke is expecting here first child in a few weeks.

While the preparations are tiring, the Market is a good one, with lots of local produce and vendors, entertainment and delighted customers.

The Beet Goes On

Lentils are quick and easy to prepare, and I've found an easy way to cook beets.  I simply scrub and wrap in foil, then bake in the oven while I'm baking something else.  After cooling, the beets are even easy to peel!  This recipe is from Better Nutrition magazine.

Lentils with Beets, Gorgonzola & Herbs
(Serves 4)

1/2 cup Lentils
1 Carrot, shredded
2 Green Onions, diced
1 1/2 cups water
Bring to a boil, then simmer for 20 minutes.  Drain water.

1/2 Lemon
1 tsp. Olive Oil
1 tsp. Canola Oil
1 Tbsp. Balsamic Vinegar
2 Tbsp. Fresh Herbs
1 Garlic Clove, diced
Dash Cayenne Pepper
Squeeze juice from lemon.  Combine juice, lemon peel and other ingredients.  Pour over lentils.

To serve, arrange on plate:
1/2 cup Arugula Spinach Mix
2/3 cup Cooked Lentil Mix
1 Mini Sweet Red Pepper
1 Tbsp. Gorgonzola, crumbled
1 Beet, sliced
6 Cherry Tomatoes, halved   

I enjoyed a slice of New Day Bakery 7 Grain Bread with Earth Balance Buttery Spread with my salad!

Italian Babies (Stuffed Eggplant)

The petite eggplants I find at the local Farmer's Market can now take center stage with this recipe from Eating Well Magazine.

Stuffed Eggplant
(Serves 3)

2 Baby Eggplants
Cut in half lengthwise, leaving stem intact.  Remove pulp.  Dice and saute with

2 Cloves Garlic, diced
1 tsp. Olive Oil
Remove from heat.

Mix with
Breadcrumbs from 1 slice of 7 Grain Bread
1 Egg
4 Kalamata Olives, diced
2 Tbsp. Fresh Cut Herbs

Season eggplant boats with Mrs. Dash.
Sprinkle in shells:
Shredded Swiss Cheese

Stuff eggplants with diced eggplant-crumb mixture.  Place in baking dish with 1 cup Tomato Sauce.  Add
1 Tbsp. Tomato Sauce to top of each stuffed eggplant.
Bake at 375 degrees for 25 minutes.

Garnish with
Sprigs of Fresh Basil

My Tomato Sauce recipe is from Vegetables Accidentally.     

Simple Tomato Sauce

1 tsp. Canola Oil
1/4 cup Onion, diced
Saute until soft.

Add
1 can No Added Salt Diced Tomatoes
1 1/2 Tbsp. No Added Salt Tomato Paste
1 3/4 tsp. Italian Seasoning
Bring to boil.  Lower heat to simmer and cook for 30 minutes.

The Orange Glazed Carrot recipe is from Oldways and was a perfect complement to the Eggplant.

Orange Glazed Carrots
(Serves 1)

1 Carrot, peeled and sliced very thin
1 tsp. Olive Oil
Juice from 1/2 Orange
1/2 tsp. Grated Orange Peel 
Saute until carrot is soft.

Enjoy your week!  

Peppery Poultry

Labor Day Holiday here where I had time to roast a chicken.  This one has  Jerk Seasoning and Pineapple Salsa.  My seasoning is a mild version!  Recipe inspired by Cooking Light Magazine. 

Jerk Chicken with Grilled Pineapple Salsa
(Serves 5)

1/4 cup Onion
2 Tbsp. Lime Juice
2 tsp. Olive Oil
2 Tbsp. Brown Sugar
1 Tbasp. Fresh Oregano
1 tsp. Lower Sodium Soy Sauce
1 Tbsp. Fresh Ginger
1 1/4 tsp. Ground Allspirce
Dash Cayenne Pepper
2 Garlic Cloves
1 Mini Red Pepper
Mix in food processor.  Place in storage bag over

1 Roasting Chicken, hormone free, raw
Marinate in refrigerator for a minimum of 1 hour.

Roast in 325 degree oven for about 2 hours, until internal temperature of chicken reaches 165 degrees.

Salsa

1 cup Fresh Pineapple
Grill for 4 minutes on each side. Dice,

Mix with
1 Mini Red Pepper, diced
2 Tbsp. Onion, diced
1 small Tomato, diced
1 Tbsp. Lime Juice
1 tsp. Canola Oil

I added new potatoes to the roasting pan the last 1 hour of cooking and cooked fresh green beans.  The salsa is served with the sliced chicken.

The recipe for Zucchini Walnut Bread is one we make at work.

Zucchini Walnut Bread
(Serves 10)

2 Eggs
1/4 cup Sugar
Beat in electric mixer.
 
2 Tbsp. Olive Oil
1/4 cup Unsweetened Applesauce
1 cup Zucchini, shredded
1/4 cup Walnuts, finely chopped
3/4 cup Fresh Pineapple, diced
1 tsp. Vanilla
Mix together in separate bowl.

3/4 cup All Purpose Flour
3/4 cup Whole Wheat Pastry Flour
1/2 tsp. Baking Powder
1/2 tsp. Baking Soda
1 1/2 tsp. Cinnamon
Mix dry ingredients.

To egg-sugar mixture, stir in dry ingredients alternately with wet ingredients. 

Place in loaf pan sprayed with Pam.  I used 3 star antique molds and 1 8 inch loaf pan.  Bake at 350 degrees until pick inserted in center comes out clean, approximately 25 minutes for mini pans and 40 minutes for loaf pan.