Archive of ‘Main Dish’ category
Yes, another soup. And why not? Satisfying, low-calorie and perfect for cold days or when you need a little comfort pick-me-up.
I was recently nursing a stuffy cold and was craving both noodle and miso soup. My indecisiveness won and I created this soup, a blend of the two. Needless to say, I’ve made it a few times over the past week; I love the blend of ginger, miso, and ramen noodles.
1-2 garlic cloves, minced
2 tbsp. fresh ginger, minced
1/4 cup white miso
3/4 cup shredded carrot
2 cups baby spinach
2 packets ramen noodles (discard the seasoning packet- you don’t need it)
2 tbsp. toasted sesame oil
6 cups vegetable broth (I prefer low-sodium brands, especially with the miso)
1 bunch scallions, thinly sliced
In a soup pan, heat the toasted sesame oil over medium heat. Add the scallions, ginger, and garlic. Cook for a few minutes taking care not to brown the garlic.
Add the broth, bring to a low simmer, and cook for about 5 minutes to flavor the broth even more.
Remove 1 cup of broth and place into a separate bowl.
Add the carrots, noodles, and spinach. Cook for 3-5 minutes until the noodles are done. While that is cooking, add the miso to the reserved 1 cup of broth and stir until completely dissolved.
Reduce soup to medium-low and add the miso back to the soup. Stir to mix and serve.
Per serving (4): 270 calories, 10g fat, 23g CHO, 3g fiber, 13g protein
Yes, It’s a long title, but what else was I supposed to call it? Swiss chard and couscous on their own don’t exactly leave you drooling.
Puttanesca, a quick, briny sauce is perfect with bitter chard. I originally wanted to serve this over quinoa but realized I was all out halfway through preparing the dinner. Oh well, whole wheat couscous is a great stand-in.
If you’re familiar with the traditional version, puttanesca sauce gets a lot of flavor from anchovies. Spanish olives, kalamata olives, and capers help give this sauce a fish-less, salty bite.
Swiss Chard Puttanesca
1 box (I use Pomi brand) or 1 large can crushed tomatoes
3 tbsp. chopped Kalamata olives
3 tbsp. chopped Spanish olives
2 tbsp. capers
1/2 tsp. red pepper flakes
1 tbsp. olive oil
1 small red onion, cut into thin 1/2 moons
1 large bunch swiss chard
1 tbsp. aged balsamic vinegar
1 cup couscous, uncooked
Stack the cleaned leaves of Swiss chard together. Starting at one end, gently roll up to form a loose roll. Starting from the top, slice the chard into ribbons. You can either keep them long or slice them again in 1/2 lengthwise.
Heat 1 tbsp. oil in a sauce pot. Add the onion, 1 pinch of salt, and the red pepper flakes. Cook for 10 minutes. If the onions start to stick to the bottom, add a splash of water. Add the swiss chard leaves and stems and cook for an additional minute, combing the onion mixture with the leaves. Add the can/box of tomatoes, rinse the container with water, and add to the pot. Add the rest of the ingredients, except couscous, and reduce to medium heat. Let cook until the leaves are wilted and the sauce has reduced slightly, about 20 minutes.
Prepare the couscous: Bring 1 cup water to a boil. Add the couscous and 1 pinch of salt. Remove from heat, cover with a lid and let sit for 5 minutes.
To serve: place couscous in bottom of bowl, spoon the Puttanesca sauce on top.
Per serving(4): 224 calories, 5g fat, 38g CHO, 3.3g fiber, 6g protein
Happy 2012! I hope everyone had a wonderful holiday season. 2011 was a great year for me, thank you to all of you who read/follow my blog! I truly appreciate your support.
After a whirlwind past few months I am done traveling for a while and excited to bring you new articles and recipes that I’ve been working on.
This rice is one of my favorite comfort food dishes. I love Thai food and this is the perfect combination of spicy and sweet. If you are new to curry this dish is a great start as it adds lots of flavor but doesn’t overpower the entire meal. When I make rice/pasta meals I try to use a similar amount of vegetables as I do starches. I had peas and carrots on hand but you could add more to stretch the meal and get more variety in. I call for shredded carrots in this dish and recommend shredding whole carrots over buying the pre-packaged kind. To me pre-shredded carrots taste like winter tomatoes- zero flavor. Use a box shredder or a food processor, it doesn’t take much time at all. As always get creative with what vegetables you add. I think I might try adding snow peas and sweet peppers next time I make it. Enjoy!
Thai Coconut Pineapple Fried Rice
1 cup Jasmine or Basmati rice
1 1/2 cups light coconut milk
1/2-3/4 cup water
1 can pineapple chunks, drained (or 1 1/2 cups chopped fresh pineapple)
2 tbsp. coconut oil
3/4 cup frozen peas
3/4 cup shredded carrots
1/2 white onion (about 1/2 cup) chopped
4 cloves garlic, minced
2 thai chilis, finely sliced
8 oz. firm tofu, drained and pressed, chopped into bite size pieces
1/2 cup unsalted cashews
1/4 cup scallions
1/4 cup cilantro
1 small lime, juiced
Curry Sauce, combine all ingredients:
3 tsp. red curry paste (you can increase/decrease this depending on taste and how spicy your paste is. I like Thai Kitchen’s paste- it’s vegan. Some pastes have fish sauce in them)
1 tbsp. rice wine vinegar
1 tbsp. toasted sesame oil
1-2 tsp. Sriracha or Sambal Oelek (spicy chili sauce)
3 tbsp. tamari or soy sauce
1 tsp. maple syrup or sugar
Make the rice the day before or at least an few hours ahead of time.
Bring the coconut milk and water to a boil. Start with 1/2 cup water and if you need more liquid, add it. Add the rice, stir, cover the pot and reduce heat to low. Cook as you would regular rice- if you’re using white rice it will take ~20 minutes, brown rice ~45 minutes. If you are planning on using the rice the same day put it in a shallow container and place in the refrigerator uncovered for about 1 hour. You want it to resemble leftover take-out rice.
Making the Fried Rice:
Heat the coconut oil on medium-high in a wok or large frying pan. Add the onion and cook for 4-5 minutes until slightly browned. Add the thai chili peppers and the garlic. Quickly stir fry for about 1 minute. Add the tofu and stir to combine cooking another minute or two.
Add the rice, peas, and carrots. Cook until heated through, stirring to make sure the rice doesn’t stick to the bottom of the wok. If you need more liquid add a bit more oil, vegetable broth or water. Add the stir fry sauce, cashews and pineapple. Stir and cook an additional minute. Right before serving add the cashews, lime juice and cilantro.
Per serving (I got 6 servings out of this): 465 calories, 29g fat, 44g CHO, 5g fiber, 11g protein
It’s that time again- November’s Recipe Redux is here! This month’s theme is all about whole grains. In the spirit of fall, I decided to highlight barley, a chewy, nutty grain high in fiber and selenium. Usually used in soups, barley is either unhulled or pearled. I like using unhulled barley in my dishes as I think it’s tastier than the pearled variety and has more fiber.
Stuffed Acorn Squash with Barley and Mushrooms
1 onion, finely diced
1/2 cup carrots, finely diced
1/2 cup celery, finely diced
3 cloves garlic, minced
4 tbsp. Earth Balance Butter
1 cup barley
2 1/2 cups vegetable broth
1 tbsp. walnuts
1 cup baby bella mushrooms
2 acorn squash
1 tsp. sage
1 tbsp. fresh rosemary (or 1 tsp. dried)
1 tsp. oregano
1 tsp. thyme
Prepare the barley: In a medium sauce pan, bring 2 cups vegetable broth to a boil. Add the barley, reduce heat to a simmer and cook for 30-40 minutes until done. Place the cooked barley into a large mixing bowl and set aside.
In a large saucepan, heat 2 tbsp. butter until melted. Add the mushrooms and arrange in a single layer. As Julie and Julia have taught me… “don’t crowd the mushrooms!”
Sprinkle mushrooms with a pinch of salt and cook mushrooms for 3-5 minutes on each side. Pour the mushrooms and butter into the barley bowl.
Add the remaining butter to the sauce pan and add the onion, carrot, celery, and garlic. Add a bit of broth if the mixture sticks to the pan. Cook for 10 minutes until fragrant and cooked down. Add the sage, rosemary, oregano and another pinch of black pepper and salt. Add to the barley mixture along with the chopped walnuts and mix to combine.
Prepare the squash: slice in 1/2 and scoop out the seeds. Brush the inside with olive oil and place on a roasting pan. Add 1/2 cup water to the bottom of the roasting pan so the barley will steam and not get crunchy. Scoop barley mixture into the center of the squash. Top with aluminum foil or glass lid and Bake at 375 degrees F for 50-60 minutes. Remove foil for last 15 minutes.
Per serving (4): 363 calories, 8.6g fat, 64g CHO, 13.5g fiber, 12.3g protein