Yummy Healthy Food
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 There is something magical about roasting vegetables. It’s an easy way to get great flavor and create a dish that can be a whole meal. You can serve this with couscous or brown rice. I use minimal dairy in my recipes, but this is good with the completely optional sprinkle of shredded Parmesan cheese.
Enjoy! Ingredients: -1 large head cauliflower, trim core and cut into bite-sized florets -1/2 c extra-virgin olive oil -1/2 tsp salt -1 large clove garlic, minced or finely grated -1/3 c olives, pitted and chopped (Trader Joe’s has pitted kalamata olives) -1 ½ TBS fresh lemon juice -1/8 tsp red-pepper flakes -3/4 tsp caraway seeds -1/4 c chopped fresh parsley or mint; or both Steps: 1) Roast cauliflower -Preheat the oven to 350 degrees -Chop the cauliflower and place on a baking sheet -Toss with ¼ c olive oil and ½ tsp salt -Roast for 30 minutes 2) Prepare dressing -Mix pitted olives, garlic, lemon juice and red-pepper flakes together -Whisk in ¼ c olive oil 3) Mix dressing with cauliflower -Remove cauliflower from oven and toss in dressing -Sprinkle with caraway seeds 4) Continue roasting for 20-30 minutes -Cauliflower should be soft and browned on the outside 5) Serve -Sprinkle with parsley &/or mint -Serve over brown rice or couscous
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This is a quick and easy recipe. It takes about 1/2 hour to prepare and serves 4 people.
This is adapted from 20 Minute Menus which has other healthy recipes that can be prepared in a short amount of time. Ingredients: Chicken and Veggies -1 lb boneless chicken thighs -1 bunch of broccoli -12 baby carrots or 2 whole carrots or 1 c grated carrots Sauce -1 1/2 in piece of fresh ginger, minced -3 TBS tahini -1 clove garlic, minced -1 TBS Oriental Chili Sauce -3 TBS water -3 TBS rice vinegar -2 TBS low sodium soy sauce -10 inch whole wheat tortilla wrappers -hoisin Sauce Steps: 1) Cook chicken and veggies -Place chicken thighs in large skillet and add just enough water to cover -Wash broccoli and chop into small pea size pieces -Grate carrots by hand or in food processor -Add broccoli and carrots to skillet covering the chicken -Cover, bring to a boil, reduce heat and simmer for 7-8 minutes 2) Cook brown rice or heat tortillas -Submerge package of rice in 1 quart of water in microwave-safe bowl -Microwave for 10 minutes Note: you can also place bag of rice in 1 quart boiling water for 10 minutes -preheat toaster oven to 400 degrees -Wrap tortillas in foil; place in oven for 10 minutes 3) Make sauce -Mix together ginger, garlic, sesame paste, chili sauce, rice vinegar and sauce (I use a mini food processor for this.) -Put in large bowl 4) Combine ingredients -Remove chicken, cool, cut into strips and place in large bowl -Strain the veggies, saving the liquid -Add veggies to bowl -Add 3 TBS of liquid (chicken broth) and sauce to bowl -Mix together well Note: the remaining liquid is a delicious chicken broth. I often have it as a bowl of soup. Or, you can save it for the next time you need chicken broth in a recipe. 5) Serve -Spoon hoisin sauce on tortillas or serve with brown rice -Add chicken and veggie mixture -Enjoy!  This recipe was the inspiration for this blog. It's my take on a dish created by James Beard Award winning chef, Alon Shaya, who's restaurant in New Orleans is one of the best I've ever eaten in. I've added tofu and switched up some of the vegetables. So yummy!
The recipe is a little complex and takes about 1 1/2 hours to prepare, but it's so worth it. You can make each step separately and the roasted veggies and tofu are tasty on their own -- just add a sprinkle of lemon juice or vinegar. Ingredients: large pot of water 2 TBS salt 1 eggplant 1 red pepper 8 oz tofu (1/2 container) 1 onion 1/2 cup Israeli couscous 4 sprigs of fresh oregano or thyme 1 cup lightly packed parsley leaves 5 cloves of garlic sliced 1 cup tomato paste 1/2 cup assorted olives, black or green, pitted and halved 8 fresh basil leaves, torn 5 Steps: 1) Prep - preheat oven to 375 degrees - bring pot of water w/ 1 TBS salt to a boil -chop eggplant, pepper, onion and tofu into approximately 1/2 inch pieces & mix with 1/4 c olive oil and 1 TBS salt -measure 1 c dry Israeli couscous -slice garlic & chop herbs -measure 1 c tomato paste (~1 1/2 6 oz. cans) -chop olives - tear basil leaves 2) Roast veggies - spread out veggies and tofu on 2 rimmed baking sheets -put in oven for about 15-25 minutes, stirring every 5 minutes until eggplant is tender and lightly browned 3) Cook couscous -add couscous to boiling water & cook for about 6 minutes till chewy with a slight bit of texture -drain and set aside 4) Saute herbs and tomato paste -warm 1/4 c olive oil in a large skillet over medium heat -saute herbs and garlic for ~1 minute till garlic is fragrant but doesn't burn -stir in tomato paste and continue stirring to break it up for 10-15 minutes 5) Combine everything and eat!! Mix together roasted veggies, couscous, caramelized tomato paste, 1/4-1/2 c water, olives & basil If you like this recipe and would like to sign up to receive an email with my weekly YUMMY HEALTHY FOOD blog, click here. |