Monday, April 11, 2016

Sausage and Shrimp Jambalaya

D's mom got me the The Homesick Texan's Family Table cookbook.  If a recipe on this site isn't from Cooking Light, it is usually from Homesick Texan. Her recipes are big on flavor, but not complex to make.  This is the first recipe we (D) made out of  the book.  It was pretty easy for a weekday night, and it had a lot of flavor.  The servings were big.  We used Johnsonville Andouille, but next time we both agreed that the Rajin' Cajun Andouille should be used.

I found the recipe on NPR's Website, so I shared it.  We would have again.

Sausage and Shrimp Jambalaya

Photo by ALB

From Lisa Fain, Homesick Texan.
Recipe from NPR Website
Serves: 5
Serving Size: 1.5 Cups

1 teaspoon vegetable oil or bacon grease
1 yellow onion, diced
2 jalapeños, stemmed, seeded, and diced
1 bell pepper, seeded, stemmed, and diced
4 cloves garlic, minced
4 pieces (12 to 14 ounces total) Andouille or other smoky sausage, sliced into rounds
2 (14.5-ounce) cans diced tomatoes
½ cup chopped fresh parsley
1 teaspoon dried thyme
1 teaspoon dried oregano
¼ teaspoon cayenne
2 cups chicken broth
1 cup rice (uncooked)
1 pound medium shrimp, peeled and deveined
1 teaspoon smoked paprika
4 green onion, green part only, chopped
salt (to taste...for Nutritional Information, I used 1/4 tsp)

In a 4-quart pot or large, deep skillet, heat the oil over medium-low heat. Add the onion, jalapeños, and bell pepper, and cook, occasionally stirring, until the onions are translucent and the peppers are softened, 7 to 10 minutes. Stir in the garlic and sausage, and continue to cook, occasionally stirring, until the sausage begins to crisp, about 5 minutes more.

Add the tomatoes (do not drain the cans), parsley, thyme, oregano, cayenne, chicken broth, and rice. Stir until well combined, turn the heat up to high, and bring to a boil. Then turn the heat down to low, cover the pot, and cook until the rice is tender and has absorbed a lot of the liquid, 20 to 25 minutes.

Remove the lid and stir in the shrimp. Cook until the shrimp is pink, about 5 minutes. Stir in the smoked paprika and green onions, and then adjust the seasonings and add salt to taste. Serve immediately.

Nutritional Information (from My Fitness Pal)
Servings 5.0; Amount Per Serving
Calories: 477; Total Fat: 24 g; Saturated Fat: 7 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 0 g; Trans Fat: 0 g; Cholesterol: 169 mg; Sodium: 1440 mg; Potassium: 125 mg; Total Carbohydrate: 30 g; Dietary Fiber: 3 g; Sugars: 7 g; Protein: 31 g

Wednesday, March 23, 2016

Skinny Beef & Broccoli Noodles

This is one of those recipes that I wonder about when I figure out the nutritional information. What is the author's definition of skinny, because mine is a 400 or lower calorie meal, which this is not?  True I did double the portion of beef because what are you supposed to do with .75 pounds of left over steak?  And yes, we subbed fettuccine for the rice noodles, since Kroger doesn't believe in selling rice noodles (or linguine, but I digress).  But we got 5 portions (1.5 Cups).  But even using the correct amount of steak makes the dish ~550 calories (again 5 servings) and the noodle sub was negligible.  So I don't know.

So my bash is on the title.  But the dish was good. It needed more broccoli, but what dish doesn't?  The portions were a good size. I don't know if it was easy, as D made it. But I would have again, because it was good.  Just it wasn't "skinny."

Skinny Beef and Broccoli Noodles

Photo by ALB

PREP: 0:15
SERVES: 4 (we got 5, and nutrition was based on 5)
SERVING SIZE (with 5 servings) was about 1.5 Cups


1 lb. wide rice noodles or udon noodles (used fettuccine)
1/3 c. low-sodium soy sauce
3 cloves garlic, minced
Juice of 2 limes
1 tbsp. Sriracha hot sauce
1 tsp. honey
3 tbsp. sesame oil
1 tbsp. cornstarch
3/4 lb. flank steak, thinly sliced against the grain (used 1.5 pounds)
1 large head broccoli, cut into florets
8 oz. baby bella mushrooms, sliced
Lime wedges, for serving

In a large pot of salted boiling water, cook noodles according to package directions until al dente. Drain.

In a small bowl, whisk together soy sauce, garlic, lime juice, Sriracha, honey, and 2 tablespoons sesame oil. Whisk in cornstarch and set aside.

In a large skillet over medium-high heat, heat remaining tablespoon sesame oil. Add steak and cook 3 to 5 minutes. Add broccoli and mushrooms and 2 tablespoons water and stir, cooking until tender, about 6 minutes more. Reduce heat to low and add cooked noodles and reserved sauce to skillet. Toss until fully coated and warmed through. Serve with lime wedges.

Nutritional Information
(from My Fitness Pal)
Servings 5.0
Amount Per Serving
Calories: 645; Total Fat: 20 g; Saturated Fat: 6 g; Monounsaturated Fat: 3 g; Polyunsaturated Fat: 4 g; Trans Fat: 0 g; Cholesterol: 21 mg; Sodium: 676 mg; Potassium: 234 mg; Total Carbohydrate: 74 g; Dietary Fiber: 4 g; Sugars: 6 g; Protein: 42 g

Sunday, March 13, 2016

Black Bean Quesadilla

This is one of those recipes that is great when you are cooking for 1.  I'm pretty sure this was a Weight Watchers 123 Points (yes, that old!) recipe at some point.  If not, I used to make something very similar to it.

D was out of town a few weeks ago, so I made this.  Just mixed everything in the bowl, and made one serving for dinner, lunch, dinner and another dinner).  It was very simple, and I almost always have everything on hand.  (My avocado was bad so no avocada, and I had green salsa).

I would make again.

Black Bean Quesadilla

Photo by ALB

In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling.

Serve with: A little sour cream and a mixed green salad. 

 4 servings | Active Time: 15 minutes | Total Time: 15 minutes

1 15-ounce can black beans, rinsed
1/2 cup shredded Monterey Jack cheese, preferably pepper Jack
1/2 cup prepared fresh salsa (see Tip), divided
4 8-inch whole-wheat tortillas
2 teaspoons canola oil, divided
1 ripe avocado, diced

Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.

Heat 1 teaspoon oil (used 1/2 tsp since I made 1 at a time) in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Per serving : 377 Calories; 16 g Fat; 5 g Sat; 8 g Mono; 13 mg Cholesterol; 46 g Carbohydrates; 13 g Protein; 10 g Fiber; 679 mg Sodium; 581 mg Potassium

From EatingWell: July/August 2010

Sopa de lima (Mexican lime soup)

I made this.  D was out of town, and I decided to try this.  He isn't a huge lime fan, so why not make something I'll probably like.

I was right.  There was a lot of flavor.  The color wasn't very red, but that was probably because I used plum instead of roma tomatoes, since Kroger seems to have problems with having romas in stock.

It was easy to make.  There was a lot of flavor.  I would have again.

Sopa de lima (Mexican lime soup)

Photo by ALB

Serves 4

2 tablespoon olive oil
4 cloves garlic, peeled
4 Roma tomatoes, quartered (used Plum)
1 jalapeño, halved and seeded (feel free to add more if you like more heat)
4 cups chicken stock
2 limes (1 peeled of pith and roughly chopped, 1 halved lengthwise and very thinly sliced crosswise)
½ teaspoon dried thyme
1 teaspoon dried oregano
Added 1 teaspoon cumin
4 boneless, skinless chicken thighs (I cut into 1 inch pieces prior to cooking)
Kosher salt and freshly ground black pepper, to taste
1 cup finely chopped white onion
1 avocado, diced
1 cup chopped cilantro
Added fried jalapenos
Added sour cream
Crumbled tortilla chips (optional)

Step 1:
Add olive oil to a 12” skillet or large saucepan (used a Dutch Oven) over medium-high heat. Add tomatoes, garlic and jalapeño with a pinch of salt. Sauté for 15 minutes, stirring occasionally. The tomatoes will slump and give off juice as the jalapeño and garlic soften and char. (I removed the tomato skins that stayed in the pan, and threw away)

Step 2:
Remove the pan from the heat and carefully transfer the vegetables to a food processor or blender. Process with the peeled lime.

Step 3:
I added the onion and sauteed for 5-7 minutes.  Return the mixture back to the pan  along with chicken stock, thyme, oregano (and cumin) and 1 teaspoon of kosher salt. (I added the cilantro here too).Scrape up the bits on the bottom of the pan and bring everything to a simmer.

Step 4:
Carefully add the chicken and simmer for 20 minutes or until the chicken is cooked through.

Step 5:
Remove the chicken from the pan and slice or shred into bite-size pieces. Return the chicken back to the pan. (I skipped this, since my chicken was already in pieces)

Step 6:
Taste the soup and adjust the seasonings to your liking.

Garnish each bowl of soup with chopped onion, cilantro, avocado, (fried jalapeno and sour cream) tortilla chips and more lime if desired.

Tuesday, March 8, 2016

Shrimp and Chicken Gumbo

This was an odd recipe.  It wasn't horrible, but it really had no zing. It had heat, but not was not flavorful.  Since I didn't make it, I don't know what D should do to make it better.  I did like the ratio of meat to vegetables. You pretty much got a shrimp or some chicken in every bite.

Definitely needs some tweaking.  But I would have again.

Shrimp and Chicken Gumbo

Photo by ALB

Yield: Serves 8 (serving size: 1 1/2 cups)

6 tablespoons canola oil, divided
3/4 pound skinless, boneless chicken thighs
3/4 cup all-purpose flour
3 cups sliced fresh or frozen okra
2 cups chopped onion
1 1/2 cups chopped seeded poblano chile
1 cup chopped celery
10 garlic cloves, chopped
1 cup dry white wine
4 cups unsalted chicken stock
2 cups water
2 teaspoons ground red pepper
1 3/4 teaspoons kosher salt
1 (14.5-ounce) can unsalted petite diced tomatoes, drained
3/4 pound medium shrimp, peeled and deveined
1 tablespoon red wine vinegar
1/2 teaspoon freshly ground black pepper
3 (8.8-ounce) packages precooked brown rice (such as Uncle Ben's)
1/3 cup thinly sliced green onions

1. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Add chicken; cook 2 minutes on each side. Remove from pan; let stand 10 minutes. Slice across the grain.

2. Reduce heat to medium-low. Add remaining 5 tablespoons oil to pan. Stir in flour; cook 25 minutes, stirring frequently with a whisk until the color of melted semisweet chocolate. Stir in okra and next 4 ingredients. Increase heat to medium-high; cook 3 minutes. Stir in wine; cook 2 minutes. Add stock and next 4 ingredients; bring to a boil. Reduce heat; simmer 15 minutes. Add chicken and shrimp; cook 3 minutes. Stir in vinegar, black pepper, and rice; cook 1 minute. Top with green onions.

Nutritional Information
Amount per serving
Calories: 430; Fat: 15 g; Satfat: 1.3 g; Monofat: 7.3 g; Polyfat: 3.5 g; Protein: 23 g; Carbohydrate: 48 g; Fiber: 5 g; Cholesterol: 94 mg; Iron 3 mg Sodium: 558 mg; Calcium: 102 mg

Cooking Light, MARCH 2015

Flattened Chicken with Almond and Paprika Vinaigrette

This was another easy and fast dish.  There was a lot of flavor. It wasn't very filling, but we're trying to learn what a proper portion size is, so it's taking awhile to figure that out.  We had with oven roasted green beans.  Probably should have it with rice, because there was a lot of sauce.

Would have again.

Flattened Chicken with Almond and Paprika Vinaigrette

Photo by ALB

While pounding the chicken breast thin and searing is a French technique, the flavor profile here is decidedly Spanish.

Yield: Serves 4 (serving size: 1 chicken breast half and about 1 tablespoon almond mixture)

4 (6-ounce) skinless, boneless chicken breast halves
3/8 teaspoon kosher salt, divided
1/4 teaspoon black pepper
3 tablespoons olive oil, divided
1/4 cup unsalted chicken stock (such as Swanson)
1 garlic clove, minced
2 tablespoons unsalted roasted almonds, finely chopped
1 tablespoon water
1/4 teaspoon finely grated lemon rind
1 tablespoon lemon juice
1/4 teaspoon smoked paprika
1/4 teaspoon Dijon mustard
2 tablespoons chopped fresh flat-leaf parsley
1 ounce green olives, chopped (didn't use)

1. Place each chicken breast half between 2 sheets of plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle evenly with 1/4 teaspoon salt and pepper.

2. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil; swirl. Add 2 chicken breast halves; cook 3 minutes on each side or until done. Remove from pan. Repeat procedure with 1 1/2 teaspoons oil and remaining 2 chicken breast halves.

3. Reduce heat to medium. Add stock, scraping pan to loosen browned bits. Stir in remaining 2 tablespoons oil. Add garlic; sauté 1 minute. Add remaining 1/8 teaspoon salt, almonds, and next 5 ingredients (through Dijon); cook 1 minute or until heated, stirring occasionally. Spoon almond mixture over chicken. Sprinkle with parsley and olives.

Nutritional Information
Amount per serving
Calories: 325; Fat: 17.9 g; Satfat: 2.5 g; Monofat: 10.9 g; Polyfat: 2.6 g; Protein: 37 g; Carbohydrate: 2 g; Fiber: 1 g; Cholesterol: 109 mg; Iron: 1 mg; Sodium: 515 mg; Calcium: 27 mg; Sugars: 1 g; Est. Added Sugars: 0 g

Cooking Light, JANUARY 2016

Grilled Chicken Thighs with Ginger Sauce

D made this last week.  He cooked it while I was doing some physical therapy exercises, or maybe while I was watching TV.  Either way, it was fast to make.

There was a lot of flavor. We both were a bit hungry afterwards, but such is life.  We had with Broccoli.  We would have again.

We also added Sambal Oelek for a spicier flavor.

Grilled Chicken Thighs with Ginger Sauce

Photo by ALB

Flavorful chicken thighs might just be our favorite cut. Here we dress them up with a simple ginger-scallion sauce.

Yield: Serves 4 (serving size: 1 thigh, 1/2 cup rice, and 2 tablespoons sauce)

1 (8.8-ounce) package precooked brown rice (such as Uncle Ben's)
8 teaspoons peanut oil, divided
4 bone-in chicken thighs, skinned (about 1 1/2 pounds)
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1 1/4 cups thinly sliced green onions, green and white parts separated
1 1/2 tablespoons grated peeled fresh ginger
3 tablespoons sweet sherry
3 tablespoons unsalted chicken stock
1 tablespoon oyster sauce
2 teaspoons rice vinegar

1. Heat rice according to package.

2. Heat a grill pan over medium-high heat; brush with 2 teaspoons oil. Sprinkle chicken with salt and pepper. Add to pan; cook 8 to 10 minutes on each side.

3. Heat remaining 2 tablespoons oil in a skillet over medium-high. Add 1 cup onion whites and ginger; cook 2 minutes. Add sherry, stock, and oyster sauce; cook 1 minute. Stir in vinegar. Top rice with thighs, sauce, and onion greens.

Nutritional Information
Amount per serving
Calories: 316; Fat: 14.6 g; Satfat: 2.6 g; Monofat: 5.5 g; Polyfat: 3.8 g; Protein: 23 g; Carbohydrate: 21 g; Fiber: 2 g; Cholesterol: 97 mg; Iron: 2 mg; Sodium: 472 mg; Calcium: 35 mg; Sugars: 1 g; Est. Added Sugars: 0 g

Cooking Light, JANUARY 2016