Tag: dinner

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A Very Veggie-ful Frittata

I don’t know about you, but after what feels like 3 weeks of gluttony and (wonderful) indulgence, my body is beginning to rebel. Feed me veggies! It says with a pleading pout. Alas, another healthy recipe here to the rescue! Inspired by Martha Rose Shuman’s New York Times frittata recipe, I decided this was the perfect way to ease back into healthy eating. This is definitely guilt-free comfort food and a great way to get back on track without having to sacrifice on flavor and satisfaction. It makes for an easy supper or delicious brunch. Best of all, it’s packed with protein, nutrient-rich veggies, and fresh antioxidant-rich herbs–basil and parsley.

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What You’ll Need:

  • 2 tbs olive oil
  • 2 shallots, minced
  • 1/2 yellow onion, diced
  • 2 large cloves garlic, minced
  • 1 cup of mushrooms, sliced (any variety you like)
  • 1 cup of zucchini, diced
  • 20 grape tomatoes, halved and seeded
  • 10 eggs
  • 1/4 cup fresh basil, shredded
  • 1/4 cup flat-leaf parsley, minced
  • Salt & pepper to taste
  • 6 slices prosciutto (look for a low-sodium variety)

How to Make It:

  1.  Heat 1 tbs olive oil in a large nonstick and oven-safe frying pan over medium heat. Add shallots and onions, cooking 5-7 minutes or until tender. Add a small pinch of salt and your minced garlic. Stir another minute or so. 
  2. Add zucchini, mushrooms and tomatoes (with another small pinch of salt). Sauté another 5-7 min, or until zucchini and mushrooms are tender and tomatoes are soft. Remove from heat and set veggies aside in a bowl. Rinse and dry pan.
  3. Whisk your eggs with a couple tbs of water in a bowl. Add salt and pepper to taste, 1/2 the parsley and basil, and veggie mix.
  4. Heat 1 tbs olive oil in the same pan used before. Test to see if it’s ready by dropping a touch of egg in the pan–if it sizzles and cooks on the spot, you’re good to go. Add your egg mixture and give the pan a few swirls to distribute the veggies evenly. For the first 3-4 min, tilt the pan slightly while lifting the edges of the frittata with a spatula in your other hand a few times. This lets the egg run underneath and form a good firm base.
  5. Reduce heat to low and cover. Let cook for 10 min like this. Periodically, remove the cover to loosen the frittata with a spatula, preventing the bottom from burning.
  6. Remove the cover and fan 6 slices of prosciutto around the top of your  frittata. Finish it under the broiler for 3 min, keeping an eye on it so it doesn’t burn.
  7. Remove from oven and let sit for 5-10 min. Garnish with the remaining basil and parsley. And if you aren’t lactose-intolerant (like me) this would be amazing with your favorite shredded cheese on top.

Serve right out of the pan, rustic style, and enjoy!

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Sunday Spread: Jerk Chicken, Spicy Beans

As a nutrition nut and yogini, I am all about healthy eating. Every now and again, however, comfort food is 1000% necessary. In a lot of families, it’s a tradition to have Sunday suppers that are more bountiful and indulgent than your average dinner. The other weekend, I tackled my own Sunday spread to impress a lucky gent, making Roasted Jerk Chicken for the first time with a side of Spicy Beans (recipes below). I also made some fried plantains, which were a tasty treat and great balance to the serious spice going on in this meal.

Though I’m deeming this a meal to have in moderation, there is still a whole lot of good nutrition going on here. The beans are full of dietary fiber, the tomatoes and tomato paste are a good source of heart-healthy and cancer-fighting lycopene, and the chicken is, of course, a great source of lean protein. And since you’re making it from scratch, you have complete control over the quality of your ingredients. Skip the fried plantains and the meal is overall quite healthful.

We enjoyed this with a bottle of Torrontés, a white wine from Argentina and currently my favorite for fish and chicken dishes. Pinot Grigio would be a comparable pairing if that’s more your style.

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ROASTED JERK CHICKEN

What You’ll Need:

  • 1 medium onion, coarsely chopped
  • 1 shallot, coarsely chopped
  • 5 cloves garlic, coarsely chopped
  • 3 habanero chili peppers, stemmed and seeded
  • 2 large limes, juiced
  • 2 tbs soy sauce
  • 3 tbs olive oil
  • 1 tbs salt
  • 1 tbs brown sugar, packed
  • 2 tbs fresh thyme leaves
  • 2 tsp Jamaican allspice
  • 2 tsp ground black pepper
  • 1 tsp nutmeg
  • 1 tsp cinnamon
  • 1 whole chicken

How to Make It:

  1. Blend all ingredients (except chicken) together in a blender until smooth.
  2. Place the chicken in a shallow roasting pan and cover thoroughly with marinade, rubbing it into all the nooks and crannies.
  3. Cover with plastic wrap and let marinate in the fridge for at least 1 hour, or as long as overnight. Remove from fridge and let sit at room temp for 1 hour prior to roasting.
  4. Preheat oven to 450° F (230° C) and cook chicken for 10-15 min. Then reduce temperature to 350° F (175° C) and roast for an additional 20 min per pound.
  5. Remove and let sit for at least 10 min before carving up.

SPICY BEANS

What You’ll Need:

  • 2 tbs olive oil
  • 1 medium onion, diced
  • 1 shallot, diced
  • 3 cloves garlic, minced
  • 1 15-oz can red kidney beans, drained and rinsed
  • 1 15-oz can white kidney beans, drained and rinsed
  • 1  15-oz can fire-roasted tomatoes
  • 1/3 cup tomato paste
  • 1 tsp paprika
  • 1/2 tsp chipotle pepper flakes
  • 1/2 tsp cayenne pepper
  • 2 tbs fresh thyme
  • 1 tsp dried oregano
  • 1 tsp salt
  • 2 tsp hot sauce (I like Frank’s Red Hot)

How to Make It:

  1. Heat olive oil in large saucepan over medium-high heat. Add onions and shallots and sauté until translucent, about 5 min.
  2. Add garlic and spices (paprika, chipotle pepper flakes, cayenne pepper) and reduce heat to medium, cooking for another 2-3 min.
  3. Add tomato paste, fire-roasted tomatoes (and liquids), and both kinds of beans. Add herbs (thyme and oregano).
  4. Bring mixture to a boil, then reduce heat to simmer. Add salt and hot sauce and let the ingredients cook on low heat for 45 min-1 hour (you can let this sit while the chicken is roasting).
  5. Taste for seasoning and adjust.

Get yourself a plate and pick your favorite cuts of chicken. Serve with a side of Spicy Beans over brown rice and enjoy!

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10-Day Cleanse: Recipes (8-10)

Kale Citrus Salad with Chickpeas

Ingredients:

  • 1 orange, squeezed (4 tbs)
  • 2 tbs apple cider vinegar
  • 2 tbs sesame oil
  • 1 clove of garlic, minced
  • 1/4 tsp cayenne pepper
  • black pepper (and salt for the non-cleanse version)
  • 2 cups of curly kale or dinosaur kale
  • 1 cup red cabbage, shredded
  • 1/2 red onion, thinly sliced
  • 1/2 red pepper, thinly sliced
  • 2 tangerines, peeled and separated into sections
  • 2 tbs sunflower seeds
  • 1 tbs sesame seeds
  • 1 cup chickpeas

How to make it:

  1. In a large bowl, squeeze fresh juice of one orange and add apple cider vinegar, sesame oil, cayenne pepper, black pepper and 1 clove minced garlic. Whisk to combine.
  2. In same the bowl, add kale and cabbage. Massage the dressing made in step 1 into the leaves of the kale and shreds of cabbage for at least 2 minutes. Let the kale to sit and marinate for 30 min or more.
  3. Add shallots, red pepper, tangerine sections, sunflower seeds, sesame seeds and chickpeas and toss to combine.
  4. Let the whole salad marinate in the fridge overnight, then enjoy!

Warm Vegetarian Quinoa Salad

Ingredients:

  • 3/4 cup quinoa, uncooked
  • 1 1/2 cups water
  • 1 tbs coconut oil
  • 1/2 eggplant, diced
  • 1 small zucchini, diced
  • 2 cloves of garlic, diced
  • 1/4 tsp chili powder
  • black pepper (and salt for the non-cleanse version)
  • 1 red bell pepper, diced
  • 1/2 cup red kidney beans
  • 1/2 cup chickpeas

How to make it:

  1. In a medium saucepan, toast quinoa over medium-high heat for 1-2 min, being careful not to let it burn. Add water, bring to a boil, then reduce heat to a simmer and cook for 15 min or until all water is absorbed.
  2. While quinoa cooks, heat coconut oil in a large sauté pan over medium heat. Add diced eggplant and zucchini and cook for 7-8 min, or until veggies are tender. Add 2 cloves minced garlic and cook for another 2-3 min. Remove from heat.
  3. When quinoa is done, remove from heat. Add sautéed veggies to quinoa, add black pepper and chili powder, and give it a good mix. (Note: when you’re not on the cleanse, add salt–it’ll taste yummier)
  4. Wait 5-10 minutes then add diced red pepper, red kidney beans, and chickpeas to the quinoa mix.
  5. Taste for seasoning, adjust, and enjoy!
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3-Alarm Turkey Chili (Dairy-Free)

With fall in full swing, I wanted to make an easy, hot meal that would satisfy my foodie friends but still mesh with my healthy sensibilities. Nothing says autumn like hearty soups and spicy comfort food. What could be more in line with both of those things than chili? In my attempt to make a healthy, dairy-free version, I combined lean ground turkey and pinto beans with coconut milk, three different kinds of hot pepper and the perhaps surprising twist of unsweetened cocoa powder. Three satisfied ladies can attest that this recipe is not only good for you but just as, if not more tasty than traditional beef chili.

Before telling you how to make it, you know I have to drop a little nutrition knowledge on you. Beans are one of the healthiest complete proteins out there. In a recent USDA study, researchers measured the antioxidant properties of over 100 common foods. Three of the top four were types of beans, including pinto and red kidney beans. Unlike their animal counterparts, beans are a full of fiber and phytonutrients—naturally occurring chemical compounds found only in plants that are proven to have important disease fighting and antioxidant properties.

I’m a bean-believer, but know that not everyone is. My chili recipe is a great way to work this superfood into your diet without sacrificing flavor. You could even amp up your bean intake and keep this recipe totally vegetarian by replacing the ground turkey meat with another can of beans (remember red kidney beans made the top 4 list as well!). Stick to my dairy-free ingredients and this recipe will also be entirely vegan.

(Makes 4-6 servings)

Ingredients:

  • 8 Tbs Earth Balance © buttery sticks*, divided in two parts
  • ¼ cup all-purpose flour l lb ground lean turkey meat
  • 1 large onion, diced
  • 1 yellow bell pepper, diced
  • 1 green bell pepper, diced
  • 4 cloves garlic, minced
  • 1 Tbs chili powder
  • 1 Tbs chipotle pepper flakes
  • 1 Tsp ground cumin
  • 1 Tsp ground coriander
  • 1 Tsp unsweetened cocoa powder
  • 1 Tsp cayenne pepper
  • 1 cup unsweetened coconut milk
  • 2 (14.5 oz) cans diced tomatoes with green chilies
  • 1 small can tomato paste 1 (14.5 oz) can pinto beans
  • Salt and pepper to taste

For garnish**:

  • 2 avocados, sliced thin
  • ¼ cup green onions, diced

How it’s made:

  1. Heat a large saucepan over medium-high heat and add 4 Tbs of your Earth Balance© buttery sticks (don’t use their whipped spread—it won’t work as well). Add your ground turkey meat and cook until it turns golden brown—about 3-5 min. Remove from pan and set aside.
  2. In the same saucepan, reduce heat to medium and add the remaining 4 Tbs of “butter” and ¼ cup of flour. Stir to combine, forming your roux. Once that thickens into a paste, add your onions and sauté for 3-5 min until translucent. Add both bell peppers and your garlic, sautéing for another 3-5 minutes. Add all of your spices (chili, chipotle pepper, cumin, coriander, cocoa, and cayenne) and stir for another few minutes until combined and aromatic.
  3. Add coconut milk and stir to combine. Let this come up to a simmer (little bubbles) then add canned tomatoes and tomatoes paste. Add pinto beans and browned turkey meat, reduce heat to low and let simmer for another 10-15 minutes. Add salt and pepper to taste. If it needs more kick, add in some extra heat (chili, chipotle or cayenne—pick your poison).
  4. When you’re ready to serve, scoop this hearty soup into bowls and garnish with avocado slices and green onions. If you don’t have a dairy allergy (lucky duck!) add a couple spoonfuls of non-fat Greek yogurt. Serve with blue corn tortilla chips and nosh away!

*This is to keep it dairy-free but, let it be known, I firmly believe butter is better for you than any sort of substitute like margarine or vegan spreads. Why? Simple, they are full of chemicals. Butter is straight-forward and—when used in moderation—not unhealthy. I encourage you to use the real deal if you don’t have an allergy!

**If you aren’t worried about keeping this dairy-free, I highly recommend adding a couple tablespoons of non-fat, plain Greek yogurt. It will make this hearty dish even tastier—and Greek yogurt is super high in muscle-mending protein.

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Pesce alla Puttanesca

For those of you who have met me, you know I am as blonde-haired and blue-eyed as they come. Consequently, when people first learn my last name, Rizzotto, their immediate reaction is something along the lines, skerr?! Looks can be deceiving folks. I’ve made it my life’s mission to prove my Italian heritage by cooking classic dishes from the homeland with my own healthy and modern twist. Trust, you won’t be a skeptic after your try out this recipe. One might say, the proof is in the puttanesca.

 

Pesce alla Puttanesca

Ingredients:

  • 4 4-oz Tilapia fillets
  • 1 tbs olive oil
  • 6 cloves of garlic, crushed or sliced thin
  • 1 28-oz can whole peeled tomatoes, drained
  • 1 cup pitted black olives
  • 1 cup can pitted green olives
  • 2 tbs nonpareil capers
  • 1/2 cup chopped fresh flat-leaf parsely
  • 1/2 tsp chili powder
  • 1 tbs fresh lemon zest
  • 1/2 fresh lemon, juiced
  • Salt and pepper to taste

 

Directions:

  1. Preheat oven to 425° F. In a large nonstick, oven-safe saucepan, heat olive oil over medium heat and add garlic. Sauté for 2 minutes, or until golden brown and aromatic. Add tomatoes, crushing and breaking them into small chunks with your hands (all good Italian cooks bring love to their food by getting hands-on). Cook for 3-4 minutes. Add capers, olives (halved), parsley, chili powder, salt and pepper. Bring to a simmer and cook for another 5 minutes.
  2. Season both sides of your fish with olive oil, salt and pepper. Lay the fillets on top of your vegetables and transfer the saucepan to pre-heated oven for 12-15 minutes.
  3. Remove pan from the oven and distribute the fillets on four plates. Add lemon zest and juice to the veggies and give the mixture a good stir to combine. Spoon generous amounts of the sauce over your fish and serve with a slice of lemon.

To round out this meal, I suggest making a nice green salad and getting some fresh ciabatta. After all, no Italian meal is complete without some carbs. Buon appetito!