Disclaimer: I am not a doctor, nutritionist or professional chef. I do not provide nutritional breakdowns or carb counts with my recipes. Google is a great source for that if needed. Blessed be... and happy cooking!
Showing posts with label Sides. Show all posts
Showing posts with label Sides. Show all posts

Monday, December 16, 2024

Lima Bean Medley

 

One of my rainy day experiments turned out to be a very nutritious dish with fair amount of protein, anti-oxidants and other stuff that’s good for you. ðŸ˜Š Use stand-alone or as a side or even as a snack. A half recipe is plenty for two people as a side dish with some left over.

Ingredients:

·       16 oz frozen baby lima beans

·       10 oz baby portobello mushrooms - sliced

·       2 lge yellow onions – cut up to your liking

·       2 tbsp olive oil

·       Salt & pepper to taste

 

Preparation:

Cook the lima beans per pkg instructions and set aside.

In a non-stick Dutch oven , or large skillet, saute the onions over medium heat until just translucent.

Add the mushrooms and continue to cook until mushrooms are soft.

Add cooked lima beans and season with salt & pepper. Give it all a good toss and serve.

Lima Bean Medley paired with BBQ chicken and German Cucumber Salad

Blessed be... and happy cooking!

Thursday, October 24, 2024

Garlic Sprouts with Turkey Bacon & Shallots

I adore Brussels sprouts and their versatility. I decided on a trial run of some new ingredients that were kicking around the fridge and needed to get used. So here you have it:

Total prep time is 15 minutes, so it's a really quick hot and very healthy lunch... (the turkey bacon is 90+% fat free) Or if you're on the go, make it in the morning and pack it - it's really good cold as well.
Ingredients:
  • 1  10 oz pkg frozen Brussels sprouts (fresh are also good)
  • 1 small shallot
  • 1 clove garlic
  • 2 strips turkey bacon
  • Salt to taste
  • 1 tbsp olive oil
Preparation:
Cook the Brussels sprouts in water until almost tender. Keep them firm as they will be going in the skillet later. Mince the shallot and garlic and cut the turkey bacon into small pieces. Sautee these items in the olive oil until the bacon is nicely browned. Add a dash of salt if needed.

When the sprouts are done, drain and then cut them in half. Add to the pan and mix while sauteeing for a few more minutes until the sprouts are partially browned.

Serve as is or with a touch of parmesan.

Blessed be... and happy cooking!

Friday, October 4, 2024

Lemon Parmesan Barley

I think I've now established that barley has become my go-to grain, not only because of its low glycemic index but also because it matches my flavor pallet and cooking so well. I always look for new ways to use this grain, and recently I came across this little gem on Food.com that will pair quite well with any lemon oriented protein. Enjoy!
Barley is shown here paired with Chicken Gruyere
Ingredients:
  • 1.5 cups chicken broth
  • 3/4 cup quick cooking barley
  • 1 tbsp extra virgin olive oil
  • 1/8 tsp black pepper
  • 1/4 cup shaved parmesan cheese
  • 1 tbsp lemon zest
  • 1 tbsp fresh parsley, chopped
Preparation:
Combine the broth, oil and pepper in a medium saucepan and bring to a boil. Stir in the barley, cover and bring to a boil. Lower heat and simmer ~12 minutes until tender and liquid is absorbed.
Remove from heat and stir in cheese, lemon zest and parsley.
Cover and let stand for 5 minutes... then fluff with fork and serve.
Barley is shown here paired with Slow Cooker Mediterranean Chicken
The barley also pairs well with Lemon Caper Snapper

Blessed be... and happy cooking!



Friday, September 27, 2024

Brussels Sprouts Almondine

I love Brussels Sprouts! They are not only interesting in flavor as well as texture, but they are quite nutritious as well, featuring some serious health benefits along the way. They are high in  vitamins/minerals such as K and C. Their high fiber content can help maintain blood sugar levels, and their high level of antioxidants can help to neutralize the free radicals that can promote inflammation. This tasty side dish also features almonds, providing even more healthy nutrients.

Ingredients:
  • 20-24 fresh Brussels Sprouts
  • 2 tbsp (heaping) sliced almonds
  • 2 tbsp olive oil
  • kosher salt to taste
Preparation:
Cut off the bottom of each sprout and remove the very outer layer of leaves. Boil the sprouts in water for about 6 minutes or until just tender. You want them firm as they will get seared later on. Once cooked, drain and set aside on a plate to cool.

Place the almonds in a small pan over medium heat. Using two spatulas, toss them frequently as they brown. Once you achieve the color you like, remove them from heat and transfer to a cold dish so they don't continue to brown.
Heat a large skillet on medium high and add the olive oil. While the pan is warming,
cut the cooled sprouts in half and then add them to the pan cut side down.
Check the sprouts frequently and when the undersides are browned
to your liking, add some kosher salt and the roasted almonds.
Toss to blend flavors and serve with your choice of protein.
Blessed be... and happy cooking!


Tuesday, September 10, 2024

Grilled Zucchini & Feta Cheese

Credit for this dish goes to the ADA's Diabetes Food Hub

Grilling is a quick and healthy way to eat more veggies. This recipe is simply delicious and an easy side that can be added to any meal. If you have any leftovers from this recipe, the grilled zucchini would go great in a breakfast omelet the next day. Enjoy!

Ingredients:

  • 3 zucchini - split in half lengthwise -ends trimmed
  • 1 tbsp olive oil
  • ¼ cup reduced-fat crumbled feta cheese
  • salt & pepper to taste

Preparation:

Preheat the grill to medium-high.

Drizzle the olive oil evenly over the zucchini halves. Grill the zucchini 4-5 minutes per side, until tender.

Remove the zucchini from the grill and sprinkle each with feta cheese and maybe another olive oil drizzle.

Season to taste with salt & pepper.

Blessed be... and happy cooking!

Wednesday, July 31, 2024

Stuffed Zucchini Boats

The main focus of this dish is the zucchini. I happened to pair the vegetable with a simple steamed cod, but please feel free to experiment with different proteins and make the dish your own! I will say, though, that the cod provided a beautifully mild balance to the bold flavors inside the zucchini boats. Enjoy!

Ingredients:

  • 1 nice fat zucchini - look for close to even thickness top to bottom
  • ~2 cups halved grape tomatoes
  • 1 med yellow onion - minced
  • 12 black olives - minced or cut into quarters... ;-)
  • 2 cloves garlic - minced
  • 1/2 cup feta cheese - cubed small
  • 2 tbsp olive oil - divided
  • salt & pepper to taste

Preparation:

Set your toaster oven to 350 degrees. Wash the zucchini, cut in half lengthwise and trim the ends.


Scoop out the seeds but leave "walls" at the ends to contain the filling later on. Coat the boats lightly with olive oil inside and out and season inside with salt & pepper. Go easy on the salt as the filling will have its own salt in the olives & feta.


Bake the zucchini face up for 15-17 minutes. Meanwhile, cut up all ingredients so they're ready to go.

Heat a skillet over medium heat. When the pan is hot add olive oil garlic and onions. Saute until the onions are translucent.

Next add the tomatoes and saute until they just start to fall apart.
Finally fold in the olives and gently toss the mix until heated through.
Bring out the zucchini and fill with the mix. Top with feta cheese and return to oven for another 5 minutes.

Serve with a protein of your choosing along with a tossed salad. For this meal I chose to do a steamed cod and it worked quite well. :-)

Blessed be... and happy cooking!

Monday, July 22, 2024

Roasted Chickpeas & Pepitas

The original idea behind this side dish was to simply create a flavorful topping for my Spinach Salad. As happens very often in the kitchen, tasting new creations with one purpose will generate ideas for other uses of the original concept. That is exactly how this side dish, an original Chef Michael R creation, came to be.

After sampling what was to be a salad topping I found chopped portobello mushrooms dancing through my head... Yes... I can see flavors. LOL

The result (after a few trials and tweaks) is a rather earthy side that will pair well with just about any meat dish. ENJOY!

Ingredients:
  • 1/4 cup pepitas - raw pumpkin kernels
  • 1 cup canned chickpeas, drained
  • 1 cup+ baby portobello mushrooms - cut up
  • 2 tbsp olive oil
  • 1/4 tsp lemon pepper - My favorite is FreshJax Citrus Pepper
  • 1/8 tsp table salt
  • 1 tbsp fresh parsley - chopped or minced
Preparation:
Rinse and drain the chickpeas and set them aside to dry. Place the pepitas in a medium size skillet with medium heat. Toss frequently until they're a nice golden brown and set aside in a cold bowl.
Place chickpeas in the same skillet and brown them as well. Add the pepitas back along with olive oil, salt and lemon pepper. Toss to blend all components well.
Add the mushrooms and cook until done, tossing frequently. Cover 30 seconds or so between tossing so steam will cook mushrooms quicker. Finally add the parsley and blend well.

Serve with something savory like these Parmesan Panko Chicken Tenders. 
Blessed be... and happy cooking!

Wednesday, June 26, 2024

Tomato-Pepper-Basil Chutney

A while back we had dinner over at cousin Paul's house. He and Susie were in the middle of a 3-week diet called New You in 22 - The Metabolic Meals Blueprint by Jonny Bowden, Phd, CNS. What they served was simple BBQ chicken thighs that were elevated to OMG status with a chilled chutney made from tomatoes, peppers and basil. Really easy to make, this stuff packs a punch of fresh that caused the Reilly's to make yummy noises. Carolyn and I both thought it might be equally exciting with some fresh cod, so we tried it.... 
In a nutshell... a new family favorite was born...
Ingredients:
  • 4 ripe tomatoes, quartered
  • 2 large red bell peppers, seeded and cut up
  • 1 cup sundried tomatoes in oil, well drained
  • Two handfuls fresh basil (I used lemon basil with the fish)
  • 2-3 cloves garlic, crushed
  • 2 tsp dried oregano
  • 1/2 tsp each salt and fresh ground black pepper
  • 6 tbsp coconut oil, melted

Preparation:
Just so you know, the above ingredient list is a double batch because I loved it THAT MUCH and knew I'd find varied uses for it during the week ;-) I also used olive oil in lieu of coconut oil... well I just forgot to pick some up LOL Trust me... a good olive oil works equally well! 

First, get out your food processor. Cut up the tomatoes and peppers and crush the garlic.
Measure out a cup of sundried tomatoes and drain for a few minutes in a colander.
Add all ingredients to the food processor a little at a time. You'll notice there are no pics of the basil... That's because I used frozen lemon basil from last year's garden and...well... it just didn't live up to my photo standards...... ahem ;-) Pulse a few times to break up the larger pieces, then process steadily, until the mixture forms a "sauce" that is mostly smooth. 
If the mixture is too thick, add a little more oil, but make sure it doesn't get runny. You want the chutney to be able to stand alone as seen here with the baked cod and steamed string beans.
Like I said, the chutney was originally recommended with chicken. The fish worked really well, and I bet it will compliment the other white meat nicely as well! It's just an amazing little blend that I'm sure will prove quite versatile in the future... ENJOY!

Blessed be... and happy cooking!

Tuesday, June 25, 2024

Chicken Stock Barley and Mushrooms

You're itching for some carbs, aren't you... Well, here's one that might work well for you, although even with a beautifully low GI of 25-30 you still need to watch portion size to keep the glycemic load in check. Experiment with barley portion sizes to see how well you tolerate it. :-) 
Ingredients:
  • 3 cups low sodium chicken stock
  • 1 1/2 cups quick cooking pearl barley
  • 1 tbsp olive oil
  • 1 yellow onion, chopped
  • 6-8 white mushrooms, cut up
  • splash of white wine
  • salt & fresh ground black pepper to taste
Preparation:
Cut up the onion and mushrooms and get the white wine ready by sampling at least one glass...
Heat olive oil in skillet over medium heat and add onion. Sautee until onions just turn brown on the edges.
Add mushrooms and splash of white wine and sautee about a minute more.
Cook barley according to directions in chicken stock instead of water and combine with onions and mushrooms. Add salt & pepper to taste.
Serves up to 6 as a side.
Blessed be... and happy cooking!