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Yummy Healthy Food

FOOD INSPIRATION DURING THE TIME OF THE CORONAVIRUS

Chicken Meatballs with Penne & Tomato Sauce

7/15/2020

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This recipe comes from Simply Ming: One Pot Meals, one of my favorite cookbooks.  If can also be made with chopped turkey.  For a complete meal, I serve this with steamed broccoli.

This serves 4 and takes about 45 minutes to prepare.

Ingredients:
-1 lb penne
-Extra virgin olive oil
-2 shallots
-2-3 cloves garlic
-1/2 c panko
-1 lb ground chicken
-2 eggs
-1 bunch scallions
-32 oz jar tomato sauce
-20 basil leaves

Steps:
1) Prepare pasta
-Boil water in large pot with salt added
-Add penne
-Cook about 10 minutes or as directed on package
-Drain in cold water
-Drizzle with olive oil

2) Steam Broccoli
-Cut broccoli into spears
-Add to medium saucepan with steamer
-Bring water to boil and steam for about 15 minutes

2) Make meatballs
-While penne is cooking, mince shallots and mince or grate garlic
-Thinly slice scallions
-Heat 2 TBS olive oil in large skillet
-Saute onions & garlic until softened and lightly browned
-Mix together panko, chicken and eggs
-Add onion & garlic mixture
-Season with salt and pepper
-Heat 2 TBS olive oil in skillet over medium high heat
-Wet hand and form meat mixture into meatballs -- size of golf balls
-Add meatballs, working in batches
-Saute meatballs until all sides are brown, 4-5 minutes
-Add scallions, tomato sauce and basil to pot
​-Add all meatballs to pot, reduce heat to medium-low and simmer 10 minutes

3) Serve
-Mix pasta and meatball with sauce together in large bowl
-Serve pasta and steamed broccoli

​Enjoy!
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Salmon Poached in Basil-Tomato Sauce

7/9/2020

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This recipe is from the cookbook "Levana's Table."  So easy, so good.  I pair it with sauted greens and rice.  Her secrets to having this come out fabulous are these. Use a wide skillet that the fish will fit snugly in one layer.  Don't cook the fish any longer than instructed.

This meal takes about 30 minutes to prepare and serves 4 people.

Ingredients:
Poached Salmon
-1/2 c dry white wine
-2 TBS olive oil
-juice of 1/2 lemon
-1 TBS green bottled peppercorns
-1/2 c packed basil leaves
-1 c canned crushed tomatoes
-1/2 TBS bottled hot sauce
-1 1/2 lbs salmon fillet

Rice
-1 bag parboiled brown rice

Sauteed Greens
-1 bunch kale or swiss chard
-2-3 cloves garlic
-2 TBS olive oil
-1/4 or 1/2 tsp crushed red pepper

Steps:
1) Prepare rice & prep vegetables
-Submerge package of rice in 1 quart of water in microwave-safe bowl
-Microwave for 10 minutes
-Note: you can also put bag of rice in 1 quart of boiling water for 10 minutes
-Slice garlic
-Wash greens

2) Prepare fish
-Place wine, salt, olive oil, lemon juice, basil, tomatoes and bottled hot sauce in a wide skillet and bring to a boil

-Add the salmon to the skillet and bring sauce to a boil again
-Reduce heat to medium, cover and cook for 20 minutes

3) Prepare greens
-Heat olive oil in large skillet over medium heat
-Slice garlic
-Add garlic to pan & saute 2-3 minutes
-Add greens and crushed red pepper
-Saute uncovered for 5 minutes
-Cover pan and continue sauteing until greens soften and brown

4) Finish preparing fish
-Transfer salmon to a platter using 2 slotted spatulas
-Reduce liquid in skillet to about 1/2 c
-Cut fish into individual servings

5) Serve
-Put individual serving of rice on plate
-Put piece of salmon on this
-Pour tomato-basil sauce on fish
-Add greens

​Enjoy!


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Fish Cakes with Capers & Quinoa Tabouli

7/3/2020

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Picture
I got this fish recipe from the cookbook Jerusalem. It is a beautiful book that intertwines food and recipes from the many different cultures that inhabit this ancient city.  I pair the fish cakes with a Quinoa Tabouli, a regular dish in my kitchen.

This meal takes about an hour and 15 minutes to prepare.
​
Ingredients:
Fish Cakes
-14 oz cod or haddock fillets
-1/2 cup bread crumbs or panko or gluten-free panko
-1/2 large egg
-2 ½ TBS capers
-1 TBS dill
-2 green onions
-grated zest of 1 lemon
-1 TBS fresh squeezed lemon juice
-3/4 tsp ground cumin
-1/2 tsp turmeric
-1/2 tsp salt
-1/4 tsp pepper, preferable white pepper
-3 TBS extra virgin olive oil for sautéing
 
Sauce
-2-3 TBS mayonnaise
-1 TBS ketchup
-4 TBS prepared horseradish or to taste
Note: Honestly, I don’t really measure when I make the sauce.  Just mix the ingredients together & taste to get the right ratio.
 
Quinoa Tabouli
-1/2 c red quinoa
-2 TBS extra virgin olive oil
-1 1/2 TBS lemon juice
-1 clove of garlic
-1/2 tsp cumin
-1 c chopped parsley
-3/4 c chopped tomatoes
-2 scallions
-1/4 c chopped olives (I like Kalamata olives)
-salt and pepper to taste
 
Steps:
1) Prep
-Start by preparing the quinoa
-Rinse ½ c dry quinoa
-Add to saucepan with 1 c of water or chicken or veggie broth
-Bring to a boil
-Cover and simmer for ~15 minutes until liquid is absorbed
 
-While quinoa is cooking, prep fish cakes
-Cut fish into 1/16 inch thin slices
-Dice slices into tiny pieces
-Chop green onions
-Chop capers
-Zest lemon
-Chop dill
-Mix together well -- fish, bread crumbs, egg, capers, dill, green onions, lemon zest, lemon juice, cumin, turmeric, salt & pepper
-Dampen hands and make 12 patties out of fish mixture
-Arrange on plate, cover with plastic and refrigerate for at least 30 minutes
 
2) Make sauce for fish cakes & dressing for the quinoa
-Mix together mayo, ketchup and horseradish in small bowl
-Refrigerate until serving

-Add olive oil and lemon juice to a large bowl
-Grate or mince 1 clove of garlic and add to bowl
-Add cumin to bowl
-Add cooked quinoa to bowl and mix
-Let cool for 30 minutes
 
3) Prep rest of tabouli salad
-Chop parsley, tomatoes, scallions & olives


4) Saute Fish Cakes
-heat olive oil in large frying pan over medium-high heat
-cook fish cakes in batches 5-6 to a batch until browned on both sides & cooked through
-this should take 5-8 minutes for each batch
-drain on plate with paper towel
 
5) Mix tabouli ingredients together
-mix quinoa with parsley, tomatoes, scallions, olives
 
6) Serve Fish Cakes & Tabouli
-plate fish cakes
-put horseradish sauce on top
-add tabouli on the side
 
Enjoy!
 
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    Author

    I love to cook, eat and entertain.  I'm starting this in the midst of the Coronavirus as my way to spread the love.

    Bon Appetit!

    ​Take a look at my Pantry List to keep your kitchen well-stocked.

    Breakfast
    • ​​Miracle Breakfast
    Soup
    • Carrot Ginger Soup
    • ​Chicken Soup
    • Sausage and Kale Soup with Farro
    Salad
    • ​Moroccan Carrot Salad
    • Summer Composed Vegetable Salad with Silken Tofu Aioli
    • ​Greens and Poached Eggs
    • Kale Salad with Roasted Beets and Squash
    • Summer-in-a-bowl.html
    Veggies
    • ​Couscous with Sauted Onion, Spinach & Pepper
    • Roasted Cauliflower
    • ​Quinoa Tabouli​​
    • ​Spicy Eggplant, Red Pepper, Tomatoes and Couscous ​
    Main Course
    • Barbecued Tempeh
    • Chinese Chicken & Veggie Wraps
    • ​Mexican Rice with Chopped Salad
    • Israeli Couscous with Roasted Veggies, Tofu & Caramelized Tomato
    • Roasted Chicken and Summer Vegetables
    • Spicy Grilled Chicken
    • Bonnie's Fried Rice​
    • Simplest dinner --Salmon, Asparagus, Couscous
    • ​Tofu, Broccoli and Penne with Capers, Olives and Sun-Dried Tomatoes
    • ​Sesame-Ginger Chicken Meatballs with Brown Rice & Steamed Broccoli​
    • ​Fish Cakes with Capers and Quinoa Tabouli
    • Salmon Poached in Basil-Tomato Sauce
    • Chicken Meatballs with Penne & Tomato Sauce​
    • Mushroom-Tofu-Pecan Stuffed Squash
    Beverages
    • Ginger Lemon Tea

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    Pasta
    Penne
    Poetry
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    Red Pepper
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  • Home
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    • CFS/ME & Fibromyalgia >
      • Hope for CFS & FMS
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    • Sleep Disturbances and Insomnia
    • Sports Injury
    • Depression, Anxiety, Stress
    • Prevention & Well-being
  • Services
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    • Yummy Healthy Food