Healthy Fried Rice

I really like Chinese food, but I often feel dehydrated and unhealthy after eating it.  One of my favorite dishes is fried rice.  This recipe is my attempt to keep everything I like about fried rice, while making it a healthier meal.  The finished product ends up having a ton of flavor, whole grain goodness, more veggies than usual, and only 2 Tb of oil total.  I hope you like this as much as we do!  (I made the recipe as large as my pan could hold so that we could have a lot of leftovers - leftover homemade Chinese food is just as awesome to have in the fridge as those little take-out boxes!)

 

Healthy Fried Rice (serves 6)

 

Ingredients:

• 2 Tb sesame oil (or vegetable oil)
• 2 eggs
• 3 Tb plus 1/4 tsp low sodium soy sauce
• 3 Tb apple cider vinegar (or rice vinegar)
• 1 tsp Thai fish sauce (optional)
• 1 tsp lime juice
• 1 clove garlic
• 1 1/2 tsp ground ginger (or 1 Tb fresh ginger, minced)
• 3-4 shakes cayenne pepper (to taste)
• 1 bunch scallions
• 3 carrots
• 3/4 cup frozen peas
• 1/2 lb ground turkey
• 24 medium (51-60) raw shrimp
• ~3 cups brown quick cooking rice (defer to box for serving for 6 people)

Steps:

• Cook 6 servings of brown rice according to directions on box (substituting 1 Tb of low sodium soy and 1Tb of cider vinegar for some of the water).

 

• Prep the veggies - peel and dice the carrots; slice the scallions on an angle and separate the green and white portions.
• Premeasure the spices (ginger and cayenne) into a small bowl.  Premeasure the remaining liquids 2 Tb soy, 2 Tb vinegar, 1 tsp fish sauce, 1 tsp lime juice) into another small bowl.  Set aside.
• Heat 1 Tb sesame oil over high in a large skillet (at least 12").
• Lightly beat 2 eggs with 1/4 tsp low sodium soy sauce.

 

• Pour eggs into skillet and swirl to coat the bottom.  Cook (no stirring) for about 1 minute, until egg is set.

 

• Use a spatula to fold the egg into thirds, then transfer to a large plate or cutting board.  Don't wash the skillet, you'll use it again shortly.

 

• Cut the egg into thin strips (about 1/4").

 

• Peel and devein the shrimp and remove the tails.  (I buy frozen raw shrimp that are deveined and have a split shell.  I thaw them by putting them in a bowl and letting cold water run over them.  Once their thawed, they're very easy to peel.)

 

•  Heat the remaining 1 Tb of oil in the large skillet over high heat.
• Add the scallion whites, and carrots and cook for about 1 minute.  Crush the garlic into the pan.  Cook for another 30 seconds, or until fragrant.
• Add ground turkey and premeasured spices.  Cook, crumbling meat with a wooden spoon, until no longer pink, about 3 minutes.
• Add shrimp.  Cook for about 1 minute.  (Shrimp will finish cooking with the rice.)
• Add peas, rice, and egg.  Stir to combine.
• Add premeasured liquids and cook, stirring constantly until rice is coated.

 

• Let cook, undisturbed, until warm and shrimp is fully cooked, about 1 more minute.

 

• Top with scallion greens and serve.
• Enjoy!

BTW - made this Saturday and we've been LOVING the leftovers!  Will be making it again very soon!

For the Love of Brussels Sprouts 2

Part 2 of my series on Brussels Sprouts:  Grilled.  Simple, fast, and five ingredients or less.

The idea of grilling Brussels sprouts was not my own.  My sister, Carla, discovered this while we were living together in Williamsburg.  This is probably my favorite way to cook Brussels sprouts.  The smokey flavor is incredible and very unique.

 

Grilled Brussels Sprouts with Butter and Lemon (feeds 2 as a side dish)

 

Ingredients:

• 10-12 Brussels Sprouts
• 2 Tb unsalted butter
• 1 lemon
• 4 skewers
• fresh ground pepper

Steps:

• Preheat a grill to medium-hi heat.

 

• Rinse the Brussels sprouts.  Trim off the bottoms and remove any ragged outer leaves.  Cut them in half (if there are any super-small ones, leave them whole).

 

• Skewer the Brussels sprouts so that they're all cut side up.

 

• Zest the lemon.  Put zest to the side.
• Melt the butter (microwave is quick and easy).  Halve the lemon and squeeze the juice into the butter.

 

• Whisk together butter and lemon.  Drizzle over the sprouts.  Sprinkle a few pinches of zest on top and season with fresh pepper.  (The leftover zest can be thrown into vinaigrette dressing to freshen it up.)

 

• Grill for about 10 minutes, covered, until browned on the bottom and the middle is tender-crisp

 

• Serve and enjoy!  With Brussels sprouts like these, you'll be fighting for the last one :-)

For the Love of Brussels Sprouts

A lot of people don't like Brussels sprouts.  I grew up thinking I didn't like them, but that has definitely changed.  I've also become a Brussels sprouts converter - feeding them to people who "don't like them" and then they later ask for the recipes!  I have three basic ways that I cook Brussels sprouts:  sautéed, roasted, and grilled.

Part 1:  Sautéed.  Simple, fast, and five ingredients or less*

This recipe can easily be altered with different steaming liquids, spices, garnishes, etc. (examples at the end)

Sautéed Brussels Sprouts with Roasted Red Peppers and Lime (feeds 2 as a side dish)

 

Ingredients:

• 10 Brussels sprouts
• EVOO
• 1 lime
• roasted red pepper strips
• crushed red pepper
• salt

Steps:

• Add ~2Tb of EVOO to a medium pan and preheat over Medium-Hi heat.  (The oil should get hot but should not be smoking.  On my electric stove, I've learned that "M-H" is below the 'Medium' marker.  Unfortunately all stoves are different...)

 

• Rinse the Brussels sprouts.  Trim off the bottoms and remove any ragged outer leaves.  Cut them in half.

 

• Add the Brussels Sprouts, about 1/4 tsp red pepper flakes, and a smidge of salt.  Sautée, tossing periodically, until golden brown in spots (about 5 minutes).

 

• Meanwhile, zest half of the lime.  Squeeze the lime juice into a separate bowl.

 

• Add ~12 roasted red pepper strips, the lime juice, and ~1 Tb of water or other additonal liquid (I used the brining liquid that the pepper strips were in - mine weren't in oil).
• Cover and allow to cook/steam for about 4 minutes, or until tender.  I prefer mine to be on the al dente/tender crisp side.

 

• Remove to serving bowl.  Add lime zest.  Toss, and serve!

*5 ingredients or less does not include salt/pepper/EVOO/water




Easy flavor combinations (sub for cooking fat, liquid, garnish, spice respectively):

     Sesame oil, 1.5 T soy sauce and 1.5 T water, green onions, powdered ginger and powdered garlic

     Butter, juice of 1 lemon and 1 T water, lemon zest, black pepper

     EVOO, 3 T white wine, capers, black pepper

     Non-stick pan w/ no oil, 1 T red wine vinegar and 2 T water, sun dried tomatoes, smoked paprika

"Eat food, not too much, mostly plants."

I first heard Michael Pollan speak when he was a guest on NPR's Wait Wait Don't Tell Me.  "Eat food, not too much, mostly plants."  It seems like such a simple statement, but when you really delve into it, they're words to live by.

Salad - Its What's for Dinner

"Eat food."  Not as dumb as it sounds.  There's a big difference between food and "all these edible, food-like substances" (MP) that you can buy at the grocery store.  "Food" is fruit, veggies, fish, whole grains, meat, milk, eggs, nuts, etc.  While shopping, its usually easy to see the difference between food and food-like substances.  This doesn't mean that all packaged food is bad - be a label reader.  Could you feasibly make the "food" that's in your grocery cart in your own kitchen?  Do the ingredients sound like they belong in a chemistry set?  I'm certainly not perfect - I'll eat Kraft Singles (aka processed cheese-food), chicken nuggets, instant pudding, etc on occasion, but if I ask myself "is this food or a food-like substance" I often make better choices.

Healthy Meals

"Not too much."  Eat like almost every other country on earth eats - stop eating when you're no longer hungry.  Don't wait until your brain tells you you're full.  I've found that if I serve smaller portions and have to physically get up and go to the kitchen to get more, I'll often think twice about whether I'm actually still hungry.

Boulder Farmer's Market, Take 2

"Mostly plants."  Plants are good for you.  For the past year, I've made a point to serve a meal without meat/fish at least once a week.  I also try to make the veggie the largest portion on the plate, and the meat (if I'm serving it) the smallest.

Best Dinner in a Long Time

My resolution for 2012:  make better food choices.  I've gotten pretty good at doing this at home, but I really need to improve at work, at restaurants, while I'm out shopping and a Crunchwrap Supreme from Taco Bell would really hit the spot...  What is your 2012 resolution?

Great Side Dishes

More advice from Michael Pollan below:


Michael Pollan's 7 Rules for Eating

1. Don't eat anything your great grandmother wouldn't recognize as food. "When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can't pronounce, ask yourself, "What are those things doing there?" Pollan says.
2. Don’t eat anything with more than five ingredients, or ingredients you can't pronounce.
3. Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.
4.  Don't eat anything that won't eventually rot. "There are exceptions -- honey -- but as a rule, things like Twinkies that never go bad aren't food," Pollan says.
5. It is not just what you eat but how you eat. "Always leave the table a little hungry," Pollan says. "Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. Islamic culture has a similar rule, and in German culture they say, 'Tie off the sack before it's full.'"
6. Families traditionally ate together, around a table and not a TV, at regular meal times. It's a good tradition. Enjoy meals with the people you love. "Remember when eating between meals felt wrong?" Pollan asks.
7. Don't buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.

MP's 4 Myths About Healthy Eating

• Myth #1: Food is a delivery vehicle for nutrients. What really matters isn't broccoli but its fiber and antioxidants. If we get that right, we get our diet right. Foods kind of get in the way.
• Myth #2: We need experts to tell us how to eat. Nutrients are invisible and mysterious. "It is a little like religion," Pollan said. "If a powerful entity is invisible, you need a priesthood to mediate your relation with food."
• Myth #3: The whole point of eating is to maintain and promote bodily health. "You are either improving or ruining your health when you eat -- that is a very American idea," Pollan says. "But there are many other reasons to eat food: pleasure, social community, identity, and ritual. Health is not the only thing going on on our plates."
• Myth #4: There are evil foods and good foods. "At any given time there is an evil nutrient we try to drive like Satan from the food supply -- first it was saturated fats, then it was trans fat," Pollan says. "Then there is the evil nutrient's doppelganger, the blessed nutrient. If we get enough of that we will be healthy and maybe live forever. It's funny through history how the good and bad guys keep changing."

Read more about these myths here.  Read even more about Michael Pollan here, here, or here.  Or a ton of other places.

Great Side Dishes

Sometimes the side dish is better than the main dish.  Sometimes its so good that you don't even bother making a main dish...

First off, a combo that sounds bizarre, but once you try it - you'll fall in love!  Liz introduced us to this Tomato and Mango Salad while we lived in Williamsburg.  Here's my version:

Tomato Mango Jalapeno Salad (excellent with fish or as a fresh and light first course or on its own if you had a big lunch...)

 

Peel and cube one large, ripe mango.  Cube 2 medium super ripe* tomatoes.  Finely chop 1/4 of a red onion.  Finely chop 1 jalapeno (or less, to taste).  Toss with the juice of 1/2 a lime.  Chill and let the flavors 'marry' for at least 30 minutes.  Enjoy!  (I've found that once this salad sits overnight, the jalapenos are actually less spicy.)

Sometimes the simplest sides are the best - in all of these cases, I thought they were better than the main dish!

Super Ripe* Tomatoes with Arugula (topped with balsamic vinegar)

Here, served with rockfish cooked in parchment with herbs, onions, and lemons.

  Spaghetti Squash

 

Cook the spaghetti squash according to label directions.  (They're always some variation of this:  Poke several holes in the squash.  Microwave 2 minutes.  Cut in half.  Remove seeds. Microwave in a glass dish, face down, until tender - usually 5 to 10 minutes.)  Using forks, pull the squash apart into spaghetti.  Drizzle lightly with good EVOO (quality shows when there's nothing masking the flavor) and fresh squeezed lemon.  Top with fresh ground pepper.  Serve.  (Here it was served with white wine poached tilapia, topped with butter toasted breadcrumbs and capers.)

Sliced Tomatoes

 

So simple, but so incredible.  Sliced super ripe* tomatoes, drizzled with good EVOO (once again, quality matters), a pinch of sea salt, and fresh ground black pepper.

Sauteed Artichoke Hearts AND Spinach Salad

If you read my post about artichokes, you know how much I love them!  I still stand by my word that whole artichokes are the best way to go, but frozen artichoke hearts are pretty amazing too!  Not every store has them - I originally discovered them because my college roommate Emily would buy them at Trader Joe's.  Unfortunately, Colorado does not have TJs.  I think I found them at Sprouts this time.  Simple preparation:  saute thawed artichoke hearts in a small amount of EVOO.  In another pan, toast butter, breadcrumbs, and fresh ground black pepper.  Squeeze a tiny bit of lemon on the artichoke hearts and top with toasted topping.

Whenever I use a pomegranate for any recipe, I have a ton of the yummy seeds leftover.  They're fun to add to a variety of foods!  They dance beautifully when dropped into champagne, they make an exciting oatmeal topping, they are a tart counterpoint to cake, they're fun on ice cream/sorbet, and they're perfect on salads.  This salad was simply baby spinach, sliced mushrooms, and pomegranate seeds.  Topped with sweet and sour dressing.  This is a simplified version of my family's annual "Christmas Salad" but still delicious.  I've also made the same salad with warm sauteed mushrooms instead.  Yum!

Both sides were great!  They both also out-shined the lemon-white wine steamed tilapia with capers.

Last but not least, is one that the side was fun to make (but I can't claim it was better than the main dish - I love steak too much to claim that!)

Twice Baked Potatoes

 

I microwave baked my Idaho potatoes, then scooped them out.  I added (per potato) 1 Tb sour cream, a generous amount of black pepper, 1/2 Tb of melted butter, and a large pinch of shredded cheddar then mixed.  I divided the filling between the potato skins, then baked them in a 375 degree oven until golden brown on top.

Here, served with pan-seared steak (seared in melted butter in a cast iron skillet).  BTW - such an easy way to cook a steak and incredibly delicious (if you don't have a charcoal grill)!

*In most cases, the tomatoes at the grocery store are anything but ripe.  Options:  1)  Grow your own tomatoes (we can't do that - we live in an apartment that doesn't get enough sun on the patio).  2)  Buy your tomatoes from a farmer's market (delicious, but they're not always in season).  3)  My most common tactic:  buy the on the vine tomatoes at the grocery - allow them to ripen at home until they're so ripe that they're almost mushy/you're afraid they might start molding at the stem.  This sometimes works to make plum tomatoes palatable as well.

Salad - Its What's for Dinner.

I am very fortunate to not only have married a non-picky-eater, but also a man who LOVES vegetables.  If I'm at a loss for what to make for dinner and ask Joe what I should cook, I undoubtedly get the same answer:  "Can you make dinner salads?"

We probably eat dinner salads once a week.  Usually, its just a combination of whatever produce/protein I have in the fridge, but sometimes I plan ahead and come up with something worth remembering.

Some recent salads (that I remembered to photograph before we chowed down)...  BTW - I left my favorite for last.

(All recipes serve 2 unless specified.)

Locally-Grown Spinach with Grilled Sweet Potatoes, Grilled Brussels Sprouts, Avocado and Grilled Salmon

 

Sweet potatoes:  I scrubbed one and sliced it on my mandolin, then brushed with EVOO, grilled the slices, and diced.
Brussels Sprouts:  I halved them, skewered them, and drizzled them with melted butter and lemon juice then grilled/cut.
Salmon:  rubbed with dijon and topped with generous black pepper than grilled on oiled foil.
Served with Gorgonzola-Balsamic Vinaigrette (store-bought).

Shrimp Caesar Salad (adapted from an everyday Food recipe)

 

Skewers:   I tossed about ~16 thawed peeled/devained medium shrimp with 1 clove crushed garlic, 1 TB EVOO, the zest of 1/2 a lemon, and fresh pepper.  Then I tossed ~20 1 inch French bread cubes (I used 4 French Rolls) with 1 TB EVOO and pepper.  I skewered them and then cooked them on a baking sheet in a 450 degree oven for about 7 minutes (until shrimp was cooked).

Caesar:  I mixed 1 clove crushed garlic, 2 TB fresh lemon juice, 2 TB EVOO, 1 tsp Dijon, and 1 small squeeze anchovy paste (<1/4 tsp) in a salad bowl, whisked, added ~ 4 cups romaine lettuce and tossed.

 Romaine Salad with Shrimp, Mango, Avocado, and Cucumbers

Topped with sliced almonds.  Served with balsamic vinaigrette.  The avocado and mango go amazingly well together!

Salad with Red Veggies

Romaine with tomatoes, pickled beets, radishes, and herbed Feta.  Served with EVOO and red wine vinegar.

Pickled Beets - scrub the beets, peel, and slice.  Boil until tender.  Marinate in red wine vinegar and sugar.  Its also possible to boil the beets whole and then rub the skins off (with rubber gloves on).



And last but not least, my FAVORITE salad of the summer (and of course, its from everyday Food magazine...small changes from the original though)!  Pictures of a few steps included...

Arugula, Chicken and Rice Salad (serves 4)

Cook 4 servings of Jasmine rice according to the directions (I found brown Jasmine - yum!).
Marinate and grill 2 chicken breasts.  Chop.

Slice 1 pint of Heirloom cherry tomatoes in half (or regular cherry tomatoes - the Heirloom were on sale at the store and they're sooo pretty!).  Slice a small bunch of green onions.  Toss with the tomatoes.  (I often keep a few onions to the side to garnish the salad with.)  Add to the chopped chicken.  Add cooked rice.

Blend 3 cups of fresh herbs (I used basil, parsley, and sage leaves) with 3 Tb white balsamic vinegar (or red wine vinegar) and 2 Tb EVOO.  Gradually add about 1/4 cup of cold water.  Blend as you go.  The goal is to get a smooth, pourable dressing (use water if needed).  Season with black pepper.

Toss 1 clamshell (typically 5 oz) of arugula with 1/2 of the dressing.  Add the remaining dressing to the rice/chicken mixture.  Toss.  Divide arugula among the plates.  Top with generous scoops of the chicken and rice salad.  Top with remaining green onions.  Enjoy!

If you're only serving 2 people at a time, only dress half of the arugula at a time.  Store remaining arugula and dressing separately until time to serve.

Healthy Meals

Some days, the only thing that will satisfy me is a belly full of pasta and cheese.  But, its often nice to enjoy a meal that doesn't make you want to take a nap or go and run a mile.  Luckily, I have a non-picky husband who loves veggies almost as much (maybe even more?) than me!  He is often the one encouraging me to make something healthy rather than a creamy casserole.

We finished off the roast chicken by making a zesty Autumn Chicken Salad (chicken, matchstick carrots, apples, onions, and a lemon-dill-pepper dressing), on top of a bed of romaine.  We didn't entirely ignore the tummy-filling carbs; we had biscuits on the side.

Joe and I both LOVE fish!  Whole Foods had their frozen tuna on sale, so I gave it a try.  I used to be very suspicious of frozen fish, but since so many stores have started selling vacuum packed frozen selections, some of my favorites (tilapia, swordfish, tuna, salmon...) have become much more affordable and taste nearly as good as fresh.

Here is our Honey Mustard and Pepper Glazed Grilled Tuna on a bed of romaine hearts, served with quinoa, and topped with yellow bell peppers and tomatoes.  We were very happy with how it turned out! 

For our Sunday Supper this weekend, I wanted something hearty, yet still healthy.  Many recipe books later, I found a simple Chicken Cacciatore.  I've never made Cacciatore before, so I was excited -- I LOVE making things that are "entirely new" to me.  I changed up the recipe slightly, making it a bit healthier by using trimmed chicken tenders instead of skin-on chicken, and brown rice instead of white.  I also added some dry vermouth and capers to add a kick!

Chicken Cacciatore -- chicken, onions, tomatoes, garlic, capers, vermouth, oregano

Olive Rice

Chicken Cacciatore served over Olive Rice

As a side note:  I used to buy the pre-washed, pre-cut lettuce.  But, unless we ate it all in 2-3 days, it would start getting slimy and I'd have to throw it out!  Since moving, I have been buying the bags of "hearts of romaine" instead.  The 3 hearts can make a full week of side salads, I wash and cut what I need when I need it, AND it lasts so much longer!  I have yet to throw out a single leaf of lettuce and the overall cost per the amount of product is so much better.

Artichokes... the Vegetable with a Heart

Often when I find artichoke recipes or see chefs cook them on Food Network, the chef will cut off all the leaves, throw them out, and just use the heart.  While the heart is delicious, its a crime to throw out all of those beautiful leaves!

A favorite meal at our house while I was growing up was steamed or boiled artichokes.  They're such a beautiful vegetable and make for a fun finger food meal.  I treated Joe and I to an enormous globe artichoke for dinner last night -- its great when they're in season because I got that giant for $2.50 (about half the price they are in the summer).

As an aside, artichokes are VERY healthy, you can check out a lot of the benefits here.

Our dinner:

Steamed artichoke with lemon garlic dipping sauce

Tilapia poached with lemon, capers, dill, and tomatoes

Biscuits

Cooking an artichoke is actually really easy.  I trimmed the points off the outer leaves and cut the top off the artichoke.  Then I cut the stem off at the base of the artichoke so it would sit upright.  In this case, the stem was long and beautiful, so I trimmed of the end, peeled it, cut it into 4 pieces, and steamed it along with the artichoke.  Its a great treat -- it tastes very similar to the heart.  I steamed the artichoke in a steaming basket in a covered pot.  I squeezed half a lemon into the steaming liquid (to prevent browning), and also added 2 bay leaves.  Artichokes take anywhere from 30 minutes to 1 hour to steam, depending on their size (this one took nearly an hour).  You can tell they're done when the leaves pull off easily and the tender inside of the leaf can be scraped off with your teeth.

If you've never tried an artichoke like this, you should!  Its an entirely different experience and flavor than the marinated ones that are served on pizzas and antipasto platters.