Tag / Favorite Dinners

by susanb181

New Chicken Cacciatore

Chicken and vegetables cooking in delicious tomato sauce

Chicken and vegetables cooking in delicious tomato sauce

cooking the vegetable and chicken in the sauce

cooking the vegetables and chicken in the sauce

The weather has been very cold and dreary even here in Santa Cruz; (although nothing as cold and dreary as in the MidWest and East Coast)–I am very sorry for those who’ve experienced such cruel temperatures and conditions. When an old friend we hadn’t seen for a few years told us that he was coming for a visit I was looking forward to sharing a meal with him. I know he has a reputation as a “foodie”–someone who knows and enjoys good food. He has a pretty sophisticated palette, but also appreciates good home cooking. I wanted to make something delicious and very tasty, “comfort food” for this weather, as well as a recipe that can be made in advance so I can spend as much time as possible with our friend. This Chicken Cacciatore fits the bill!  Not only is it very delicious and satisfying, it can be made in advance. This recipe even makes enough sauce to freeze for future use. What’s new about this Chicken Cacciatore is the addition of extra vegetables, including zucchini, carrots, and mushrooms as well, of course, the traditional tomatoes, onions and garlic.

Be the way, after dinner, our friend told his wife (who was unable to come) that it was so delicious and asked for this recipe. Now you, too, can please your  family and foodie friends!

 

New Chicken Cacciatore

 

Ingredients (Serves 3-4)

  • 1 3-4 lb. chicken, cut up, or 3-4 whole legs (cut apart drumsticks and thighs)
  • 1/4 cup all-purpose flour
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1 large onion, chopped
  • 1-2 carrots, sliced in 1/2″ rounds
  • 1 lb zucchini, sliced in 1/2″ rounds
  • 1/2 pound sliced fresh mushrooms (I usually use Cremini but have a new find–Pompioni, an Italian type I sometimes get from my organic market)
  • 1 can (28 ounces) tomatoes, cut up and juice reserved
  • 1 can (8 ounces) tomato sauce
  • 1 can (6 ounces) tomato paste
  • 1 cup dry red wine or water (I use only the wine–but up to you of course)
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary, crushed
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 3 garlic cloves, minced
  • 1 tablespoon sugar (or Xylitol)
  • Hot cooked pasta
  • Grated Parmesan cheese
    • TO DO:
    • Dust chicken with flour. Season with salt and pepper. In a large skillet, brown chicken on all sides in oil and butter over medium-high heat. Remove chicken to platter.
    • In the same skillet, cook and stir the onion, carrots, zucchini and mushrooms for 5 minutes. Stir in the tomatoes, tomato sauce, tomato paste, wine, herbs, garlic and sugar/Xylitol.
    • Bring to a boil. Reduce heat; cover and simmer for 30 minutes.
    • Return chicken to skillet. Cover and simmer for 45-60 minutes or until chicken is tender. Serve over pasta and sprinkle with Parmesan cheese.
      Freeze option: Cool chicken mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight.
    • Heat through slowly in a covered skillet until a thermometer inserted in chicken reads 165°, stirring occasionally.
    • Or just freeze the excess sauce to use for future delicious meals–also good with pork chops or sausages.
      • Serve with whole grain pasta, grated cheese and a green salad, with a vinagrette dressing, as I often recommend. (Check out the delicious salads on my blog; such as the link here:
        • ENJOY!
          • Nutrition Facts: 4-1/2 ounce-weight: 517 calories, 25g fat (8g saturated fat), 112mg cholesterol, 790mg sodium, 28g carbohydrate (13g sugars, 6g fiber), 39g protein.

 

 

 

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by susanb181

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

www.type2delicious.com

by susanb181

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!

www.type2delicious.com

by susanb181

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 
by susanb181

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

by susanb181

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

by susanb181

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!

www.type2delicious.com

by susanb181

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!

www.type2delicious.com

by susanb181

Veggie Lentil Soup

veggie-lentil-soup-ingredients

Fresh, dried and canned ingredients

diabetes-friendly-veggie-lentil-soup-ingredients

Fresh, canned, (we were lucky to be given home-canned tomatoes), and dried ingredients

healthy-veggie-lentil-soup-broth

So good in the pot (added bay leaf)

 

diabetes-friendly-veggie-lentil-soup

Goodness is in the bowl!

A hearty and delicious cool weather meal is this lentil soup, with added veggies, wine and lots of flavour.

Lentils do have higher carbs but they are also are high in protein and fiber. Of course, you can moderate your amounts, depending on your own health situation. For more lentil nutrition info, go to the link marked * at the end of this post.

Some lentil soups are too watery, and some are too thick. This one has the right balance of broth and substance. You can also add other vegetables, and even bacon, but this is how I make it.

I recently made this Soup with red lentils from a brand called “Pereg”— and was disappointed that these lentils never got totally tender, even after a lot of cooking- first one hour, then two subsequent cookings, (I made a large batch so we had leftovers), for 1/2 hr. To 45 minutes each time. Also I added cumin and all spice, so the flavor was interesting. All in all, still good, but next time I’ll stick with green or brown lentils. Have any of you, dear readers, had the same experience?

Veggie Lentil Soup

INGREDIENTS

  • 3/4-1 cup dried brown or green lentils, rinsed.
  • 2-3 cups broth (I use low sodium chicken broth, but vegetable works fine too)
  • 32 oz. can of crushed or chopped plum tomatoes (I use unsalted) or if you have home-canned lucky you
  • 4-5 carrots, in 1/2 ” rounds
  • 2-3 sticks of celery, chopped in 1/2″ pieces, with 2-3 tbsp. chopped green tops
  • 1 large onion, chopped into medium pieces
  • 3-4 Tbsp. Olive oil
  • 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 large Bay leaf
  • Optional: 1-2 hot dogs or cooked chicken sausages, chopped into 1/2″ pieces
  • Salt free seasoning/pepper to taste

TO DO:

1. Preheat large saute pan.

2. Add olive oil, chopped onion, celery and carrots. Brown and sauté on medium high heat approx. 10 minutes, until somewhat tender. Add garlic and sauté 2 more minutes, making sure garlic doesn’t burn.

3. Add veggies to a large pot or Dutch oven. Add lentils, and rest of ingredients, 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 lentils especially)

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

8. You can also use a hand blender if you like a smoother texture (or remove some of the soup to a blender and add back into the pot)

9. Serve with the always delish green salad, https://type2delicious.com/2014/11/18/salad-with-goat-cheese-pears-and-mustardgarlic-vinaigrette/

And whole grain toast if you like. I also like a dollop of plain Greek yogurt to top off my bowl!

*http://lowcarbdiets.about.com/od/CarbsInGrains/a/Carbs-In-lentils.htm

Enjoy!

www.type2delicious.com

by Maggie

Steamed Veggies / Casserole (Double Duty)

image

A delicious dish Rick introduced me too is a compilation of vegetables, brown rice and cheese, which we first serve as fresh steamed veggies and rice and then bake leftovers into a casserole. As usual, amounts and choices are arbitrary – these are what we like. For the casserole we actually kind of throw in whatever we have left over; including once a few sweet potato fries.
Dish 1:
STEAMED VEGGIES, BROWN RICE and CHEESE
INGREDIENTS:
  • Cauliflower 1 whole, broken into flowerets
  • Broccoli (1-2 bunches), peeled stalk and broken into flowerets and 1/2 ” stalk pieces
  • Red or yellow pepper (1-2); I confess that I’m not a green pepper fan, but go ahead and add if you are.
  • Zucchini and yellow squash, (4-5) chopped into 1/2 ” pieces
  • Carrots (3-4) chopped 1/2″ pieces
  • Mushrooms (1/2 lb.) Cremini are our go-to for this. Sliced.
  • 1 yellow onion chopped
  • Brown rice (I like Lundberg wild and brown rice mix)
  • Soy Jack cheese and goat cheese for grating (would be good with other cheese such as cow’s milk cheddar or Gouda, but Rick doesn’t eat dairy). We like Dayna, a brand of soy cheese and the Midnight Moon, our favorite goat grating cheese from Cypress Grove Creamery.*

TO DO:

  1. Cook the rice according to package directions, approx. 45-50 minutes
  2. In a large pot first steam the peppers, carrots and broccoli for approx. 10 -12 minutes, til they are tender but still firm
  3. Remove the first batch of vegetables into a large bowl
  4. Add the cauliflower, mushrooms and onions to the steamer. Steam for 10 minutes
  5. Add the zucchini and yellow squash and steam an additional 10 minutes
  6. Add the first group of steamed veggies back to the mix
  7. Serve veggies over rice in large bowls
  8. Grate the cheeses on each serving
  9. Optional; serve with your favorite Thai peanut sauce, Siracha, soy or Tamari sauce

* www.cypressgrovechevre.com

Dish 2:
VEGGIE CASSEROLE
INGREDIENTS:
    • You guessed it- leftover veggies (plan to have them)
    • Leftover rice–(plan again)
    • 2 large eggs, beaten
    • Optional; add chopped chicken apple sausages
    • Herbs such as Herbs de Provence, Thyme or Marjoram; (I don’t recommend Rosemary or Basil, as their strong flavor will overwhelm this subtle tasting dish)
    • 1/2 lb soy Jack cheese, regular cheddar, Gouda, Swiss, etc.; (use your favorite or a mix for flavor variation) shredded
    • Cheese for grating

TO DO:

  1. Spray olive oil on a 9×13 casserole dish (I use Pyrex or Corning Ware)
  2. Preheat the oven to 375 degrees
  3. Mix veggies and rice, in a large bowl
  4. Mix in the eggs
  5. Mix in the cheese
  6. Mix in optional sausages
  7. Spread evenly onto the casserole dish
  8. Grate cheese on top ( Parmesan, Midnight Moon, your choice)
  9. Bake for 40-45 minutes until hot and bubbly and brown on top

I serve both dishes with a green salad, usually with an olive oil/lemon vinaigrette; often including a small head of crushed garlic in the dressing; still subtle but tangy.