Eggplant Cheese Stacks

stacks of eggplant topped with cheese and marinara sauce

Delicious eggplant stacks!

I’m reposting this eggplant recipe as I just made it again a few nights ago. It had been awhile and I remembered how delicious and easy this is! If you’re a fan of Eggplant Parmesan, but want to lower the calories and carbs, this is for you. The key is baking and not breading the eggplant. We also use non-dairy cheeses but that’s not a carb issue. Also we love eggplant in almost any dish. This is a favorite.

This dish is easy to make; scrumptious, rich tasting and especially satisfying as a treat with good friends; to share with a good glass of chianti and a fresh green salad, such as Persimmon and Endive Salad. 

By the way, Rick is doing very well with his reduced carbs, exercise, including walks after dinner, and lots of veggies and fruits. So far no meds necessary!

Eggplant Cheese Bake (type of Eggplant Parmesan)

INGREDIENTS

  • 1-2 eggplants (choose ones that are full and glossy, deep purple colored)
  • 32 oz. jar of marinara sauce (make your own from canned or fresh tomatoes, garlic and olive oil, or buy prepared – I’m a fan of Mezzetta’s sauce for this dish.)
  • 1/2 lb. cheese in slices (we use Dayna’s non-dairy Jack but if no dairy issues use mozzarella or regular Jack)
  • cheese for grating (again, goat Midnight Moon* or regular Parmesan)
  • Optional- 2-3 tsp Breadcrumbs for topping
  • 1-2 Tbsp olive oil

TO DO:

1. Wash and slice eggplants into 1″ rounds; preheat oven to 400.

2. In a bowl, shake eggplant slices with 1 Tbsp olive oil.

3. Lay parchment on baking sheet and lightly spray with olive oil. Arrange eggplant slices in a single layer on parchment.

4. Bake eggplant for 20 minutes until almost tender.  Remove from oven.

5. In a 9×13 casserole (I use Pyrex); spread about 1/2 cup of marinara sauce.

6. Make a stack base of eggplant in a single layer on top of the sauce, usually 6-8 slices; (depending on the size of your eggplant).

7. Top each eggplant slice (stack base) with a slice of cheese, grated cheese and a dollop of sauce. Stack  remaining slices evenly on the bases, using the same order of ingredients.

8.  Top the dish with remaining sauce, add grated cheese and, if you like, about 2-3 tsps breadcrumbs.

9. Bake for 30 minutes until bubbling and cheese is melted.

Remove from heat and let set for 10-15 minutes. Serve at least one stack per person.

* http://www.cypresscreamery.com

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Marinated Swordfish

Two Barbecued Marinated Swordfish

Marinated Swordfish Steaks

Two Swordfish Steaks in marinade

Swordfish Steaks in marinade

Fish is great for lots of reasons and Swordfish is one of my favorites; low calories/low cholesterol, healthy for you, plus overall deliciousness.

We try to eat fish at least once a week, sometimes more often. If available, I look for fresh, line -caught varieties, or line-caught frozen fish; just as nutritious. See * below for more information about healthy fish choices.

(Trader Joe’s is a good source of many frozen fish varieties, and Costco often has fresh.) Our local farmer’s market as well as other local markets offer fresh line-caught fish depending on the season– yes, a California coastal option, not everywhere.

Barbecuing fish in warm weather is a great option and actually very easy. While the grill is hot and there’s room, we like to add sliced fresh vegetables such zucchini, onions, eggplant, red pepper ( I’m not a fan of green peppers- but if you are add them too). You can also broil the fish for equally great results. We’ve done it both ways and both are delicious!

Starting with a tangy marinade gives great flavor. The one I’m giving you has lots of citrus, garlic and a touch of heat. We love it- hope you do too!

* https://www.seafoodwatch.org/seafood-recommendations/groups/swordfish/overview

Marinated Swordfish 

INGREDIENTS

  • MARINADE:
  • Juice of 1lemon, plus 1-2 tsps. grated rind (yellow only as the white is bitter)
  • 2-3 Tbsp. olive oil
  • 1/2 cup white wine (something dry like Sauvignon Blanc)
  • 1-2 Tbsp. Dijon-type mustard
  • 1-3 cloves fresh garlic, chopped fine
  • 1tsp. Ground red chili pepper ( we get a mild/medium mix at a Mexican grocery store- use whatever type you have)
  • Salt-free seasoning, pepper; or use salt if you can
  • Fresh chopped herbs- thyme is my favorite
  • Paprika to dust on top before serving
  • FISH:
  • 1 Swordfish steak per person, preferably wild, line-caught

TO DO:

1. Prepare Barbecue coals (spread coals on sides. When hot; put fish in middle and vegetables on sides)

2. In a Pyrex glass or Corningware pan (I used Pyrex 9×13 size) lay steaks on a single layer on a thin layer of olive oil ( approx. 1Tbsp.).

3. Mix/wisk together marinade ingredients; olive oil, mustard, white wine, lemon/rind and herbs/seasonings.

4. Pour marinade over fish.

5. Let fish marinate approx. 1/2-1 hr.

6. Barbecue 10-15 minutes depending on thickness of fish; (we like our fish moist and just a tad underdone- cook yours how you like it).

7. Sprinkle fresh herbs and dust with paprika.

Serve with grilled vegetables, your choice of whole grain rice or other grains, and, as we usually have, a crisp green salad with a tart, lemony vinaigrette–see previous Salad posts for the vinaigrette recipe: https://wordpress.com/post/type2delicious.com/1075

Enjoy!

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Hearty Kale and Bean Tuscan Soup

 

Delicious Kale Tuscan Soup with veggies and sausage

Delicious Kale Tuscan Soup!

A hearty and delicious cool weather meal is this kale and white bean soup with added veggies, sausages, wine and lots of flavour.

This soup has become our “go to” soup this winter; it’s very robust, filling, and has lots of other good healthy veggies, besides the kale. We also like sausages in it, but if you’re vegetarian you can omit them, and use vegetable broth instead of chicken.

We eat it with whole grain toast dipped in good olive oil, and complete the meal with a green salad with a vinaigrette dressing. I always eat my salad last, in the European way, as my parents were from Germany. Rick now does the same- somehow it’s very satisfying and you don’t crave desserts (as much). (<*

*If you’re interested in the recipe’s nutritional content, I’ve added a list at the end of the recipe (from a site that analyzes recipes). It seems to be pretty accurate although I think the sodium count is lower than on the list; (it is not totally specific for ingredients such as the sausages).

Tuscan kale and bean soup

INGREDIENTS

  • 2 Tbsp olive oil
  • 2 32 oz. containers broth (I use low sodium chicken broth, but vegetable works fine too)
  • 2-3 sausages sliced (your choice – I use various cooked chicken sausages or mild Italian)
  • 2-3 large carrots, sliced in 1/2 ” rounds
  • 1-2 zucchini chopped in 1/2″ pieces
  • 1 large bunch of kale, leaves stripped and chopped
  • 1 large onion, chopped into medium pieces
  • 1 sweet potato chopped fine
  • 2 cans white beans- (cannelloni, Northern, etc.)- tip: mash about 1/3 of the beans with a large fork before adding to the soup. This thickens it without additional thickener like flour which adds unnecessary carbs.
  • 1/3 cup dry white wine (your choice, I use whatever we have leftover)
  • 2-4 cloves garlic, chopped fine
  • lemon zest to taste
  • 1 or 2 large Bay leaves
  • Salt free seasoning/pepper to taste

TO DO:

1. Preheat large Dutch oven or soup pot. Add olive oil.

2.  Add chopped onion, zucchini, Bay leaves and carrots. Brown and sauté on medium heat approx. 10 minutes, until somewhat tender. Add garlic and sauté 2 more minutes, making sure garlic doesn’t burn.

3. Add sausages, potatoes and beans, then kale and cook another 4-5 minutes until kale is a bit wilted. Add broth, wine and Spices except for lemon zest.

4. Bring to a boil, then cover and turn down heat to a slow simmer.

5. Simmer on low for approx. 30-40 minutes

6. Test for tenderness (carrots and potatoes especially)

7. Add lemon zest and adjust spices and seasonings to taste.

8. Serve with the always delish green salad, and whole grain toast if you like.

Enjoy!

www.type2delicious.com

*

Nutrition Facts
Serving Size 6 (501g)
Per Serving % Daily Value*
Calories 209
Total Fat 4.8g 7%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 23mg 8%
Sodium 322mg 13%
Potassium 475mg 14%
Total Carb 25.6g 9%
Dietary Fiber 6.1g 25%
Sugars 4.2g
Protein 12.8g
Vitamin A 96% · Vitamin C 94%
Calcium 9% · Iron 21%
*Based on a 2,000 calorie diet
Recipe analyzed by 

Great Greek Lamb Shanks (Slow Cooker)

greek lamb shanks in the slow cooker

greek lamb shanks in the slow cooker

Yes, another dish inspired by my recent (May 2015) trip to Greece. This one is so delicious and pretty easy to prepare – especially in a slow cooker. When you’re working it is a real treat to have such a prepared dish ready for you! I chopped and prepared everything the day before; refrigerated it in the slow cooker container and set it to slow cook the next day- I added an hour–it took 9 hours as it was cold from the fridge.

Of course, it’s low carb, with lean meat and lots of good veggies. You may know that cooking tomatoes actually increases the lycopene, which may be especially healthy for men; check it out with your doctor or a trusted nutritionist.

Now the recipe:

Great Greek Lamb Shanks

INGREDIENTS- serves 3-4 (with leftovers; depending on size of lamb shanks)

  • 4-6 lamb shanks, Frenched (a butcher will do this for you- it means making a cut in the bone)
  • 1/4-1/2  C flour
  • 2-3 Tbsp olive oil
  • 1 large or 2 med onions thickly sliced
  • 4 cloves garlic, chopped
  • 3 carrots, chopped in 1″ rounds
  • 2 zucchini chopped into 1″ cubes
  • 1 can artichoke hearts (10 oz)
  • 1/2 cup Kalamata olives (more if you like)
  • 1/2- 3/4 cup dry white wine
  • 1 large can (28 oz) crushed Roma tomatoes
  • 1Tbsp fresh chopped or 1tsp dried oregano
  • 1 tsp lemon zest, 1 Tbsp lemon juice
  • Salt free seasoning/pepper

TO DO:

1. Place lamb and flour in large plastic bag and shake to coat.

2. Heat oil in pan and add lamb shanks in batches and cook until browned on all sides. Remove lamb shanks from pan and place into slow cooker.

3. Heat remaining oil and cook onions and garlic stirring until onions are soft.

4. Combine tomatoes, wine, stock, lemon zest, artichokes and olives.

5. Pour liquid mixture over lamb. Add carrots and zucchini, onions and garlic.

6. Cover pot with lid.

7. Cook on high setting for 6 hours or low setting for 8 hours.

8. Stir in oregano, lemon juice, seasoning and pepper just prior to serving. Taste and adjust.

Serve with whole wheat couscous and a Greek salad- natch!

Enjoy! And yes, Oopa!

www.type2delicious.com

Greek Chicken a la Crete

chicken with olives artichokes mushrooms

chicken with olives artichokes mushrooms

 

Chicken is such a versatile meat; we enjoy it in many of its iterations from simple roast to this delicious Greek- inspired version chock full of flavor (and healthy veggies).

You can buy pre-cut chicken pieces or buy a whole chicken and cut it up yourself. I like doing it that way as it’s fresher and less expensive. Plus I skin my chickens before cooking as well.

Something I learned is not to rinse chicken in advance of cooking- it just spreads any bacteria. Cooking itself kills whatever is on the poultry. Do clean your knives  (or kitchen scissors, cleavers, etc.) and boards thoroughly with hot water and detergent.

Greek Chicken

INGREDIENTS (for 2-4; 2 with leftovers)

  • 1 chicken, cut into pieces (I like organic “smart” chicken)
  • 1/3 cup olives – green and Kalamata mixed
  • 1 package frozen or 1 large (13 oz.) can artichoke hearts
  • 3/4 lb cremini mushrooms, chopped or sliced
  • 1-2 Tbsp. Olive oil
  • 1/3 cup dry white wine
  • 2-3 cloves garlic, chopped
  • 2-3 Tbsp. Lemon juice
  • 1tsp dried or 2 Tbsp. fresh minced Oregano or Thyme
  • Salt free seasoning/pepper to taste

TO DO: preheat oven to 375 degrees

1. Spread olive oil over chicken pieces in 9×13 baking dish (I use glass, but Corning Ware, ceramic or metal are all good- your choice)

2. Mix  garlic, artichokes, mushrooms and add to chicken.

3. Pour wine and lemon juice over chicken and vegetables.

4. Place olives around chicken/veggies. (artistically of course !  (<*

5. Sprinkle herbs, spices and seasonings on top to taste.

6. Cover with aluminum foil- bake for 25 minutes.

7. Remove foil and bake for 20 minutes longer (stick a knife in joint of a chicken leg- if juice runs clear you’re done)

Serve with whole grains or brown rice and a Greek salad; (recipe to come soon–please follow!)

Oopa! Enjoy! www.type2delicious.com

Best Chicken Curry with Vegetables and Condiments

 

healthy-chicken-curry-condiments

Condiment ingredients; Cucumbers (with yoghurt), cashews, tomatoes and onions, bananas (also with yoghurt) and avocado

healthy-chicken-curry-with-vegetables

The final Chicken Curry

diabetes-friendly-chicken-curry cooking-healthy-chicken-curry

This is a variation of an an authentic Indian recipe taught to me years ago by a lovely Indian woman when I lived in Toronto.

This version adds veggies including carrots, mushrooms and spinach. The condiments are as I learned, with the optional addition of avocado.

I recently cooked it for friends in FL, and it was a big hit! Yes, we also had Basmati rice–again, Rick was limited to 1/2 cup.

The prep is somewhat time consuming, including the condiments, but they are essential to the experience– don’t skip them!

Chicken Curry with Vegetables and Condiments 

INGREDIENTS (this is for 2-4; 2 with leftovers–increase if you’re feeding a larger group)

  • 1 chicken breast, 2 whole legs/thighs; deboned and chopped into 1″ pieces; (I buy them with bones and skin and chop and remove the skin myself as it’s cheaper, but you can buy the skinned, boneless – definitely faster)
  • 1 large onion chopped into 1/2″ pieces
  • 1-2 carrots, chopped  into 1/2″ pieces
  • 1 cup spinach, chopped
  • 1/2-3/4 cup mushrooms (we use Cremini), chopped into 1/2″ pieces
  • 2-4 Tbsp. Safflower or other high heat oil
  • 1-3 Tbsp curry powder to taste
  • 1/2 tsp Tabasco or red pepper flakes
  • 1/2 cup Coconut cream* or plain full fat yoghurt (if dairy is not a problem)
  • 1/2 cup water
  • 2-3 tsp. lime juice (juice of 1/2 lime)
  • Condiments:
  • 1 cucumber, peeled and chopped
  • 1 large tomato, chopped
  • 1/3 cup onion, chopped
  • 2 bananas, chopped
  • 1/2 cup roasted or raw unsalted cashews
  • 2-3 Tbsp red wine vinegar
  • 1 cup plain yoghurt
  • optional: 1 avocado, sliced; squeeze of lime

TO DO: note: have 3 (4 if serving avocado) medium bowls and 1 small one for serving condiments

Curry:

1. Heat 1-2 Tbsp oil in large saucepan or electric skillet.

2. Add the curry powder and brown for 5 minutes, sprinkling with water if it seems to be burning (this is important as it brings out the flavor). Add the chicken pieces and brown 5 minutes per side, mixing them in the curry powder. Put aside.

3. Heat 1-2 Tbs oil, add the onions and saute for 5 minutes; add carrots and mushrooms, and saute for another 5-6 minutes.

4. Add the spinach and cook 2-3 minutes; add the chicken back in the pan, and add the coconut cream or yoghurt, and water, and Tabasco. Stir all gently together.

5. Reduce heat, cover and simmer for 15-20 minutes. Taste- add more curry powder and Tabasco/red pepper to taste.

6. Squeeze lime in and mix.

Serve with condiments, and whole wheat Nan bread, papadums and rice as you like; other grains, or not, per your dietary restrictions.

Condiments (serve each in a separate bowl):

1. Mix chopped cucumber and yoghurt to cover, sprinkle with paprika or red pepper for color.

2. Mix chopped bananas and yoghurt to cover, sprinkle with nutmeg.

3. Mix chopped tomatoes with about 1/3 cup chopped onion and red wine vinegar.

4. Squeeze lime on sliced avocado; (these are not a traditional condiment).

5. Raw or roasted cashews (serve in small bowl; I like glass for these)

I also like lemon/mango pickle (found in Asian markets)–they are very pungent, but I like the taste with the curry.

*Coconut cream can be found in Asian markets, and is low in carbs.

Enjoy!

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My Grandma’s Meatloaf

Growing up I took this kind of delicious food for granted. Not anymore! Now meatloaf is so popular- “comfort food” that it is.

This recipe is tried and true; and I have to say, I’ve rarely had a more tasty one.

I’ve added a few changes, but basically this is the recipe I had as a kid. It does have some carbs, but I use whole grain bread in it, and a few more veggies, but here it is.

My favorite thing is the next-day meatloaf sandwich, with lots of ketchup on it-so delicious!

Thanks, Grandma!

healthy-meatloaf-recipe

Grandma’s Meatloaf

INGREDIENTS

  • 2-3 lbs. lean ground beef/pork mixture or turkey (if I use turkey I use a mix of 3/4 thigh and 1/4 breast meat)
  • 1-2 slices whole grain bread
  • 1 large egg, beaten
  • 1 medium onion chopped fine
  • 1 large or 2 medium carrots, chopped fine
  • 1/2 cup spinach chopped
  • 1 can tomato sauce (I use unsalted)
  • 1tsp. Worcester sauce (if you like the taste)
  • Salt free seasoning/pepper to taste
  • Tomato paste or ketchup

TO DO:

1. In a large bowl mix ground meat, carrot, spinach and beaten egg.

2. In a separate bowl, break up bread and mix in tomato sauce; mash with a fork until thoroughly mixed.

3. Add bread mix to meat mix; add chopped onion and mix all together thoroughly. ( I recommend using your hands for this- nothing else seems to work as well- it’s actually quite satisfying!) Mix in Worchester sauce and spices.

4. Put meatloaf into a ceramic, glass or your other favorite casserole dish. (I use a spatula); Spead tomato paste or ketchup on top.

5. Cover and bake at 375 F for 40 minutes, remove cover and bake 15 minutes more, until top is brown and meatloaf is bubbly.

6. Serve with your favorite vegetables, brown rice and yes, green salad with a tangy dressing, like my “mustard/garlic vinaigrette.”

Enjoy!

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