Showing posts with label Peas. Show all posts
Showing posts with label Peas. Show all posts

Wednesday, February 26, 2014

Syrian Sleek


Sleek is a tasty, protein and nutrient packed vegan dish! From what I've read, it's a traditional dish in Syria. Sleek is easy to make and only contains 6 inexpensive ingredients. The hardest part about this dish is letting the dry black eyed peas cook for an hour. And if you're tight for time and can't wait an hour for your beans to cook, you can always substitute canned black eyed peas (just be sure to find low sodium ones).


Basically, this dish is easy to make and has great flavor. What are you waiting for? In my opinion, the best part of this dish are the caramelized onion. Caramelizing onions is a process you can't rush. You need to slowly cook the onions on a medium-low heat. This slow cooking causes the sugars in the onions' layers to caramelize steadily (not burn) and becoming golden, delicious and oh-so sweet!


However, I have to admit, cutting onions is a rough process for me. I know most people tear up when cutting onions, but my reaction is so out of control. Tears literally drop out of my eyes and I look as if I'm full-on sobbing. When cutting a large amount of onions (i.e. more than one small onion), I have to stop frequently for fear that I'll cut off a finger because I can't see. But I love onions, especially caramelized onions, so I feel like it is all worth the effort (and tears).


Also, I should warn, this recipe makes a lot of sleek. But good news, the kale/black eyed pea/Bulgar mixture freezes really well (i.e. sleek sans caramelized onions). So make this whole recipe and freeze it in airtight containers for future healthy meals!!


Syrian Sleek

Yields: 6 servings | Prep time: 10 minutes | Total time: 1 hour, 20 minutes

Ingredients:
  • 1 cup dried black eyed peas
  • 1 pound fresh kale, trimmed from the rib and torn into 1-inch pieces
  • 1 cup dried Bulgar wheat
  • 1- 1 1/2 pounds onion, sliced
  • 4-6 Tbsp. olive oil
  • Salt and pepper to taste

Directions:
  1. Fill a large pot with water. Add the black eyed peas and bring to a boil. Cook beans about 1 hour, or until peas are tender.
  2. Meanwhile, caramelize the onions. Heat a large pan over medium-high heat. Once hot, add a small amount of olive oil (enough to coat the bottom of the pan). Add the onion slices and stir to coat them with oil. Reduce the heat to medium-low and cook for 20-30 minutes or until the onions turn golden brown (do not allow the onion to burn). Set aside.
  3. When peas are tender, add kale and Bulgar wheat and cook for another 10 minutes. After 10 minutes, remove pot from the heat and drain off any remaining water. Toss mixture with olive oil, salt and pepper, then top with caramelized onions and serve.


Nutritional information per serving:
Calories: 390
Total fat: 13 grams
Carbohydrates: 63 grams
Fiber: 19 grams
Protein: 15 grams
Weight Watchers points: 10


Enjoy and thanks for reading!


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Monday, February 24, 2014

Chicken "Pot" Pie


When I moved just over a year ago, I went from a one-story apartment with a small kitchen to a two-story home with a beautiful, spacious kitchen (and, just as exciting, a backyard and a driveway!). In my apartment, my roommate and I stored kitchen supplies everywhere. We filled up all the cabinets in our little kitchen pretty quickly, then moved on to some shelves in the living area.

After that proved to still be an insufficient amount of space, we repurposed the linen closet to a pantry/kitchen storage closet. And the things that we used less frequently (i.e. cake forms, serving platters, etc.) we kept in our storage unit in the basement of the building.


So once I moved and saw the plethora of cabinets in my much large kitchen, I expected everything to fit with room to spare. I know, as I write this I know it sounds ridiculous, who was I kidding? It's like my kitchen supplies multiplied in the move and I soon realized that everything again wouldn't fit and we now have shelves in the basement holding excess kitchen supplies.

However, don't take any of this as a complaint. I loved my apartment and my lack of space, it made me appreciate space much more and prevented me from having anything but the essentials (mostly). And I adore my house, I have to much room to move (and dance) it my kitchen. And while I still can't fit everything, I can still fit much more than before (plus I know I could fill an entire house with kitchen supplies).


The point of all this is I just don't have the space (or the money) to buy every kitchen gadget out there. I would if I could, but I can't. So I have to do things the "old fashioned way" or be inventive with the gadgets I have. For example, I make dough with a dough hook attachment on my mixer and then kneaded it by hand because I don't (yet) have a bread machine.

And I only have 1 size ramekin, because who has the space for more? While these ramekins are perfect for molten chocolate cakes, they're not large enough to make individual chicken pot pies. What's a girl to do? Instead of cooking the filling, pouring it into a ramekin (or pie crust) then adding the top crust, I decided to "deconstruct" the chicken pot pie and do it a little differently. I cooked the chicken filling in a crock pot then served the meal with a buttermilk biscuit (adapted from this recipe). Not only is this healthier, it also is easier because it's mostly hands-offs!


Chicken "Pot" Pie

Yield: 4 servings | Prep time: 10 minutes | Total time: 8 hours

Ingredients:
  • 1 tsp. Dijon mustard
  • 2 tsp. Worcestershire sauce
  • 8 oz. mushrooms, quartered
  • 1 cup carrots, 1/2-inch slices
  • 1 cup celery, 1/2-inch slices
  • 1 medium onion, diced
  • 1/2 cup water
  • 1 bay leaf
  • 1/3 cup flour
  • 1/2 tsp. thyme
  • 16 oz. boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1 cup frozen peas
  • 1/3 cup skim milk
  • Salt and pepper to taste
  • 4 buttermilk biscuits (recipe below)

Directions:
  1. In a small bowl, mix Dijon mustard and Worcestershire sauce. 
  2. Place mushrooms, carrots, celery, onion, water and bay leaf into a slow cooker. Sprinkle with flour and thyme. Top with chicken. Cook for 4-5 hours on high or 7-8 on low. 
  3. 10-minutes before serving, add the peas, milk and salt and pepper to taste, and stir to combine. Cook for another 10 minutes.
  4. To serve, place chicken mixture in a bowl and top with a buttermilk biscuit. 


Buttermilk Biscuit

Yield: 6 biscuits | Prep time: 20 minutes | Total time: 40 minutes

Ingredients:
  • 1 cup flour
  • 2 tsp. baking powder
  • 3/4 tsp. salt
  • 2 Tbsp. butter
  • 1/2 cup cold buttermilk

Directions:
  1. Preheat oven to 450°F.
  2. In a medium bowl, whisk together flour, baking powder and salt. Using your fingers, rub the butter into the dry ingredients until the mixture looks like crumbs (move quickly, you don't want to butter to melt!)
  3. Make a well in the center of the mixture and pour in the cold buttermilk. Stir the mixture just until the dough comes together - it will be very sticky.
  4. Turn the dough onto a floured surface and dust the top with flour. Spread the dough out (you don't need to use a rolling pin, just roughly spread it out) and fold it in half. The spread the dough out a again and fold in half again. Do this 5-6 times to create the "layers" of the biscuit. Finally, spread the dough to be about 1-inch think and cut biscuits with a 2-inch round cutter. 
  5. Place biscuits on a baking sheet and bake until biscuits tall and lightly golden, about 15-20 minutes. 



Nutritional information per serving (1/4 chicken "pot" pie mixture - about 1.5 cups, 1 biscuit):
Calories: 460
Total fat: 13 grams
Carbohydrates: 42 grams
Fiber: 6 grams
Protein: 41 grams
Weight Watchers points: 11


Enjoy and thanks for reading!


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Saturday, September 14, 2013

Spaghetti Squash Primavera


I love spaghetti squash! It's delicious, healthy and a good substitute for pasta. In general, squash are divided into two categories: winter and summer squash. Summer squash have thin, edible skins and soft seeds - members of this family are zucchini and patty pan squash.

Winter squash grow in warm weather, but get their name because they can be stored through the winter. This family of squash have hard, thick skins and hard seeds. Examples of winter squash include acorn squash, butternut squash, pumpkins and - the star of this recipe - spaghetti squash.

Spaghetti Squash Primavera

(Yields 4 servings)

Ingredients:

  • 1/2 large spaghetti squash (or one medium-small squash)
  • 2 shallots, chopped
  • 4-5 garlic cloves, minced
  • 10 oz. button mushrooms, sliced
  • 1 cup frozen peas
  • 2 tomatoes, diced
  • 2 1/3 cup chicken broth (to make a vegetarian dish - use vegetable broth or water)
  • 4+ Tbsp. Parmesan cheese
  • Salt and pepper to taste

Directions:
  1. Preheat oven to 350°F
  2. Cut your squash in half. This is not an easy task - be careful and please don't cut your fingers!
  3. Clean out the squash - remove all the seeds and stringy bits around the seeds (just like when you carve a pumpkin)
  4. Place the spaghetti squash with cut sides down on a baking sheet. Place baking sheet in the oven and pour some water on the baking sheet. The water will steam and cook the spaghetti squash.
    **The reason you add the water after you put the baking sheet in the oven is so you won't spill the water while carrying your baking sheet to the oven!
  5. Cook spaghetti squash until a sharp knife can be inserted into the squash flesh with only a little resistance, about 30-50 minutes. My squash cooked in 45 minutes.
    **Two things to remember: 1. The larger the squash and the thicker the flesh, the longer it will take to cook and 2. You can always cook your squash longer if necessary, but you cannot undo an overcooked squash. I recommend cooking the squash for 25-30 minutes, then checking the squash every 5 minutes until it is ready.
  6. Once squash is cooked, remove from oven and set aside to cool for a few minutes until you're able to handle the squash. Use a large fork or spoon and scoop the "spaghettis" from the squash (this is my favorite part!) - set aside
  7. Heat a large pan over medium-high heat. Once hot, add olive oil (enough to coat pan)
  8. Add shallots, garlic and mushrooms - cook for 3-5 minutes
  9. Add peas, tomatoes and chicken broth. Let simmer for another 5-7 minutes
  10. Add spaghetti squash and salt and pepper to taste
  11. Top with 4 Tbsp. of Parmesan cheese and serve!

Here is a picture of my spaghetti squash after I scooped out all of the "spaghettis":


And here is the finished meal:


Also, this week's "box" brought:


  • 1 eggplant
  • Bag of tomatillos
  • Bag of ground cherries
  • 5 potatoes
  • 2 bell peppers
  • 1 onion
  • Bunch of purple carrots
  • Bunch of kale
  • 1 acorn squash

Enjoy and thanks for reading!


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