Chickpeas & Red Quinoa

Chickpeas & Red Quinoa
Serves 2 as a main dish, 4 as a side dish
Can be doubled | Can be halved | Makes great leftovers

This colorful dish can be whipped up in a snap, especially if you have chickpeas already cooked. I like to use dry beans which I’ve soaked overnight and cooked to my liking, but in a pinch I’d certainly reach for a can of chickpeas to use in this recipe. I’ve kept the seasonings pretty simple, since I originally made it for a client to serve alongside the moroccan chicken stew from last week’s post, but you could get creative and add all sorts of herb and spice combinations if you’re serving it as a main course (try adding a generous pinch of savory herbs like thyme and sage, for instance, or spice it up with cumin and a dash of garam masala). This is a great dish to take on a picnic, it’s just as delicious at room temperature as it is hot out of the pot.    ~ Susan

Ingredients:

1/2 cup red quinoa – cooked in 1 cup water till all water is absorbed
2 cups cooked chickpeas
3 large scallions – sliced
1 large garlic clove – minced
2 teaspoons olive oil
a pinch of hot chile flakes
1 teaspoon turmeric
sea salt & fresh ground pepper to taste
1/2 cup chopped parsley

Instructions:

Heat a non stick skillet (or well seasoned cast iron skillet) over medium heat.

Add the oil and let it heat just until it begins to shimmer. Add the scallions and sauté one minute. Add the garlic and chile flakes and let it all sauté one minute more, making sure the garlic doesn’t actually brown by lowering the heat as necessary.

Add the turmeric and stir until well combined.

Add the quinoa, chickpeas parsley and about 1/4 cup of water. Season to taste with salt & pepper and stir it all together. Let it cook for a minute, if needed, to help the water evaporate, and serve!

Serving Suggestions:

As a main dish I’d love it over a bed of spinach salad simply dressed with lemon and olive oil.

As a side dish it’s great with grilled or stewed chicken, or even some simply grilled halibut rubbed with tandoori spices.

Asian Style Crab Cakes

Asian Style Crab Cakes
Serves 3 to 4
Can Be Doubled| Can Be Halved| Freezes Well| Makes Great Leftovers| Make Ahead

Crab is such a summertime food, and with the heat wave we’ve been having in New York the past few weeks that has brought summer early, I’ve been more in the mood for this light and tasty shellfish. My favorite way to enjoy it is as a crab cake. Unfortunately, when most restaurants make them, they take this low calorie and fat seafood and load it with mayo and breadcrumbs and fry it in so much oil that is becomes a calorie bomb. Would you believe the version I’ve come up with has NO breadcrumbs at all? I use one egg and a few tablespoons of light Spectrum mayo, and my creation tastes just as good, if not better, than anything you’ll ever order from a menu. The secret to getting it bind is making the cakes a day in advance and letting them harden in the fridge. Consider yourself warned: you’ll want seconds and thirds when you make these so make sure you have plenty of extra meat!     ~Shivani

Ingredients:

1 pound of crab meat
2 teaspoons of butter, divided
1 large handful of cilantro, chopped
1 bunch of scallions, thinly sliced
1 to 2 tablespoons of grated ginger
1 to 2 teaspoons chili paste (usually available in the ethnic food aisle at most grocery stores)
1 egg, beaten lightly
3 tablespoons light mayo (I love Spectrum)
salt and pepper, to taste

Instructions:

In a small nonstick pan, melt 1/2 teaspoons of butter over medium-low heat.

Add scallions and ginger and fry until the scallions are limp, about 6 to 8 minutes.

In a large bowl, add crabmeat, scallion ginger mixture and all of the other ingredients except the egg.

Mix well, and fold egg in at the very end.

Make cakes- this recipe should yield anywhere from 8 to 12 cakes depending on the size.

Place on a wax paper or foil lined cookie sheet or try and leaven in the fridge overnight to harden.

The next day, using a large non stick frying pan, melt the remaining butter over medium heat and fry the cakes on both sides until golden, about 4 to 5 minutes each side.

Serving Suggestions

Stir-fried bok choy and shitake mushrooms are a great veggie side. For a carb fix, try soba noodles tossed with a little sesame oil, a crusty roll or roasted potatoes. You can also serve over a green salad.

Moroccan Chicken Stew

Moroccan Chicken Stew
Serves 6
Can be doubled | Can be halved | Makes great leftovers | Freezes well

This a great meal to make in advance when guests are coming over. It gets better overnight and can even be made a few days in advance if necessary. If you double the recipe you can freeze half of it and you’ve got a handy stash of nourishing dinner food ready to go for moments when you’re pressed for time. It’s smart to have delicious dishes like this prepped in advance — sometimes, after a busy day it’s just a joy to do nothing but throw a loaf of fresh bread dough into the oven while reheating a pot of this tantalizing stew. The flavors are fantastic, and the meal is truly satisfying even though it’s got barely any added fat per serving!      ~ Susan

Ingredients:

2 lbs boneless skinless chicken (we like a mix of light and dark)
1 tablespoon olive oil
1 large onion – halved and thinly sliced
2 large garlic cloves – minced
1/2 cup apricots
1/4 cup raisins
2 tablespoons lemon juice
2 1/2 teaspoons cumin
1 1/2 teaspoons oregano
1 teaspoon cinnamon
2 large bay leaves
2 tablespoons tomato paste – thinned with 1/2 cup water
sea salt & fresh ground pepper to taste
water as needed

Instructions:

Cut the chicken into large chunks.

Heat a a large soup pot (I use an enameled cast iron pot) over medium high heat. Reduce heat to medium, add the oil and the onions and sauté for one minute or until onions just begin to brown.

Add garlic and sauté another 30 seconds.

Add the remaining ingredients and enough water to come up even with the top of the ingredients in the pot.

Bring to a boil over high heat. Reduce heat to medium low, cover and simmer 30 minutes. Taste and adjust seasonings to your liking, simmer another 30 minutes or until chicken is very tender and apricots have basically “melted” into the braising liquid.

Serve it hot, garnished with fresh chopped parsley, cilantro, or scallions, or all three.

Serving Suggestions:

We love this stew garnished with chopped parsley or cilantro and sliced scallions, along with a big green salad and some freshly baked crusty whole grain bread.

Moroccan chicken stew also goes great with a side of steamed green beans and a whole grain cous cous, brown rice, Isreali couscous pilaf or a wholesome quinoa dish (stay tuned for a red quinoa/chickpea side dish which is a great accompaniment – to be featured in next week’s post).

Vegetarian Substitutes:

Try making this stew with seitan or cubed tofu, adjusting cooking tines as needed. It’s also fantastic made with chickpeas in place of the chicken.

Ground Chicken Breast Tacos

Ground Chicken Breast Tacos
Serves 4
Can Be Doubled| Can Be Halved| Makes Great Leftovers| Freezes Well

Who doesn’t love a good taco? I was never a big taco eater until I met Mahir, who is borderline obsessed. Wherever he was, he always hunted for a Taco Bell so he could get his fix. When we started making over all our food favorites, finding a taco substitute that would work under the tablespoon of oil philosophy was a top priority. I can’t take credit for this recipe- Mahir experimented several times before he came up with a version he was satisfied with. Our take uses Indian spices, but, with the exception of garam masala, the others are common in both Indian and Mexican cooking. Try these tacos with the roasted tomato salsa from last week. When we have these on the menu, we use two pounds of meat so we can enjoy them for several meals. Mahir can eat them at least four times and still not tire of them! And those Taco Bell visits? It’s been more than five years since we even thought about visiting one!     ~Shivani

Ingredients:

1 pound ground chicken breast
1 red onion, finely chopped
1 14-ounce can unsalted diced tomatoes
3 cloves garlic, finely chopped
2 teaspoons ginger, finely chopped
1 teaspoon coriander powder
1/2 teaspoon cumin powder
1/2 teaspoon garam masala
2 bay leaves (optional)
2 teaspoons of olive or canola oil
1 large handful of cilantro, finely chopped

Instructions:

Heat oil over medium heat in a large non-stick pan.

Lower the heat to medium-low, and fry the onions, garlic, ginger and , if using, bay leaf, until onions are soft and clear, about 15 minutes.

Add tomatoes, spices and chicken.

Cover the pan but keep stirring frequently to make sure chicken doesn’t clump.

Cook until chicken is done, about 15 minutes.

Top with cilantro.

Serving Suggestions:

Tuck inside a whole wheat tortilla, tacos shells or a brown rice tortilla. Top with jalapeno cheese if you like and salsa, shredded lettuce and hot sauce. You can also mix with brown rice.

Vegetarian Substitutes:

If you’re meatless, you can use ground seitan instead of chicken.

Zucchini, Tomato & Parmesan Frittata

Zucchini, Tomato & Parmesan Frittata
Serves 6
Can be doubled | Can be halved | Makes great leftovers | Freezes well

I make a daily frittata, with local eggs of course, for the cafe. It makes a great breakfast dish and also works nicely for a light lunch. My version of frittata is basically a quiche without the crust. It’s quick to put together, you get multiple meals from one dish, it’s great for any time of year, and the varieties of seasonal flavors you can add are practically endless! A regular quiche is loaded with rich cheeses and heavy cream, but this frittata omits the cream and makes smart use of a small amount of parmesan cheese, which is big on flavor but very low in fat and calories per serving.      ~ Susan

Ingredients:

12 eggs
optional – 1/2 cup lowfat milk
2 teaspoons olive oil
1 small onion – halved and very thinly sliced
2 medium zucchini – very thinly sliced
1 medium tomato – thinly sliced
1 teaspoon dried thyme
sea salt to taste
1/3 cup shredded parmesan

Instructions:

Preheat oven to 375F.

LIghtly oil a 10 inch pie dish or square casserole.

Whisk eggs in a large bowl until well beaten. Add milk if desired and whisk again.

Heat a large non-stick (or well seasoned cast iron) pan over medium heat. Add the olive oil and swirl to coat pan evenly.

Add onions and sauté for a few minutes until getting lightly browned.

Add zucchini, thyme and a generous sprinkle of salt. Sautee mixture until zucchini are getting soft and lightly browned.

Arrange zucchini mixture evenly on the bottom of the dish.

Pour egg mixture gently over the zucchini.

Sprinkle the parmesan on top.

Gently arrange tomato slices on top – it’s okay if they sink into the eggs.

Very carefully place the dish into the oven on a middle rack and bake for about 35-40 minutes, until all puffed up and nicely browned on top. Let it cool to room temperature, it will deflate but will still be lovely and delicious!

We like to eat a freshly made frittata at room temperature, but it’s very nice warmed up the next day as well.

Serving Suggestions:

For breakfast try it with some sliced fruit on the side.
For lunch it’s great paired with a simple green salad.

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus
Serves 2
Can be doubled | Can be halved | Makes great leftovers

We love hummus! I make all kinds of varieties with different flavors blended in, but this one is a great “go-to” for parties or guests. It has a gorgeous color ~ very appetizing when served on a plate surrounded by whole grain pita wedges. Most store bought hummus is made with crappy oils and a lot of them! It’s easy to make your own healthy hummus at home and it tastes so much better than the kind in the plastic tubs. The addition of the roasted red peppers not only adds a beautiful hue but also helps create a smooth, satisfying texture without having to add a lot of oil or tahini. You can double or triple this recipe and have enough to make multiple meals from it.    ~ Susan

Ingredients:

1 cup soft cooked chickpeas (I use dried, soaked overnight, cooked very tender)
1/2 tablespoon sesame tahini
1/2 tablespoon olive oil
1/4 cup roasted red pepper, chopped (the jarred kind is great)
2-3 teaspoons fresh lemon juice (start small and add more till it’s right)
1 clove garlic – minced (or about 1/2 teaspoon dried granulated garlic)
pinch of sugar or a few drops of agave nectar
sea salt to taste
water as needed

optional – add a dash of hot red chile flakes, hot sauce or cayenne if you like a hot, spicy hummus

Instructions:

Make sure your chickpeas are cooked very soft, then cooled to room temperature – this creates a nice, creamy texture for the hummus.

Put everything except water in a food processor fitted with the double blade and puree, scraping down the sides to incorporate everything evenly

Add water in small amounts and continue blending until you get the consistency you like.

Taste and add more salt, lemon, garlic to your liking.

The sugar/agave might sound like a weird touch, but sometimes the little element of sweet really brings the whole flavor together. It doesn’t make the hummus taste sweet at all, just rounds out the whole flavor.

Serving Suggestions:

Serve as an appetizer or snack with whole grain pita wedges. Garnish the hummus with a dash of paprika and a parsley sprig for a nice presentation.

Make it a meal for two by serving 2 equal portions of hummus on 2 entree plates, surrounded by sliced cucumbers, tomatoes, red or yellow bell peppers, pita wedges, olives, maybe a sprinkle of feta, and a wedge of lemon.

Use as a sandwich filling!

Hearty Tofu Stew

Hearty Tofu Stew
Serves 4
Can be doubled| Can be halved| Freezes well| Makes great leftovers

Mahir and I enjoy having friends over for casual weeknight dinners. Scheduling during the weekends can be hard with everyone’s packed schedules, and a weeknight is an easy way to catch up without making the meeting into a drawn out affair. We have a lot of  vegetarian friends, and I’m always hard pressed to come up with creative meal ideas that will satisfy non-meat eaters and carnivores alike. I was browsing through recipe books one day on a hunt, but nothing appealed so I turned to Susan for help. In classic Susan style, she had several tasty ideas, but this one jumped out the most. Our guests love it and so do the three of us- when it was 42 degrees last week in New York, I made a big batch that lasted us several meals. And, for those who can’t go without with animal protein in their meal, you can substitute flank steak bits or chicken breast cubes for the tofu.     ~Shivani

Ingredients:

1 14 ounce packet of firm tofu, cut into cubes
1 tablespoon of olive oil
2 medium red onions, cut into medium chunks
1 large carrot or two medium carrots, peeled and cut into medium-sized chunks
4 large stalks of celery, cut into medium-sized chunks
1 8 ounce package button mushrooms, halved
1 15 ounce can diced, unsalted tomatoes
1 bay leaf
a generous splash of red wine
2 teaspoons dried basil or 1/2 cup loosely backed fresh basil leaves, torn
2 teaspoons dried thyme
2 teaspoons garlic powder
Up to 1 cup of water
salt and pepper, to taste
chopped flat leaf parsley
red chili flakes, to taste (optional)

Instructions:

Heat oil on medium heat in a large non-stick sauce pan or cooking pan that has some depth.

Saute onions until slightly brown(about 10 minutes)

Add in the rest of the ingredients, stir well, cover and simmer on low for 40 to 50 minutes. For a thicker stew use less water. If you like a more soupy consistency, use more.

Taste and adjust seasonings as needed.

Top with parsley and enjoy.

Serving Suggestions:

Serve on top of brown rice or quinoa or with a crusty whole- wheat roll.

Eggplant Caponata

Eggplant Caponata
Serves 2 as an entree, 4 – 6 as an appetizer
Can be doubled | Can be halved | Makes great leftovers | Can be frozen

Ingredients:

Scott and I are in the process of becoming the official proprietors of the space where we’ve been doing the weekend dinner bistro. It’s an exciting and hectic time! This week I’m posting my recipe for a dinner special I did last weekend that’s been getting great reviews. Now, if a low fat dish like this is pleasing hungry bistro patrons, you know it’s going to be a winner on your dinner table. This vegetarian dish is a versatile recipe for your collection. It’s ridiculously delicious, you can eat it hot or cold, as a main dish or a savory appetizer. It’s great over a hot bowl of pasta or brown rice, or take it on a picnic with a crusty baguette. This is my kind of eats – very healthy and seriously addictive!  ~ Susan

Instructions:

1 tablespoon of olive oil
1/4 cup finely diced red onion
3 large garlic cloves – minced
1 medium red bell pepper – diced
1 medium yellow bell pepper – diced
1 medium eggplant – diced
a pinch of hot chile flakes
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano
1 cup pitted kalamata olives
1/4 cup brined capers – well drained
1/4 cup tomato paste – mixed with 3/4 cup water
sea salt and black pepper to taste

Heat a large non-stick skillet (or well seasoned cast iron or enameled skillet) over medium high heat.

Add the oil and let it heat for a moment, then add the onions and sautee for about 2 minutes, or until they being to very lightly brown, Add the garlic and sautee another 30 seconds.

Add the peppers, and the spices and sautee for a few minute, until peppers are beginning to get tender.

Add the eggplant along with a sprinkle of salt and pepper and sautee a few more minutes, until eggplant is beginning to get tender. Adjust heat as necessary to keep anything from burning.

Add the tomato paste mixture along with the olives and capers and stir well to combine. Cook another couple of minutes, until vegetables are tender but not overcooked. Season to taste with salt and pepper and serve.

Serving Suggestions:

Tossed with whole wheat penne and topped with a sprinkle of crumbled goat cheese is how I serve it at our bistro.

Try it over brown rice, or tucked into a whole grain pita. Or serve as an appetizer with crostinis. So good!

Fish In a Packet

Fish in A Packet
Serves 2
Can be Doubled| Can be Halved

As a seafood lover, I’m always looking for different ways to prepare my favorite crustaceans. I came up with this recipe after reading an article about cooking en papillote– basically a French term for cooking in parchment paper. Sealing the fish inside the paper makes it extra moist which means you can skip using any added fat. I used a teaspoon of butter in my creation because a small portion makes this very light dish taste extra-indulgent even though it’s not. You can even make the packets ahead of time and pop them in the oven when you’re ready to eat. The presentation also makes this an entertainment worthy main course. Get ready for “oohs” and “aahs” as your guests open their packets.     ~Shivani

Ingredients:

1 pound of your favorite white fish such as lemon sole, tilapia or halibut
A few sprigs of thyme, oregano or rosemary (you can also use a combination of all three)
1 small zucchini or 1/2 a larger zucchini, thinly sliced longways
1/2 bulb fennel, thinly sliced
1 ripe tomato, thinly sliced
4 to 6 kalamata olives
2 teaspoons of butter
red pepper flakes, to taste (optional)
salt and pepper, to taste

Instructions:

Preheat oven to 375 degrees.

Cut two 12-inch long pieces of parchment paper. Foil also works if you don’t have parchment.

Season one fillet fish with salt and pepper and place in the center of the paper.

Layer the rest of the ingredients on top of the fish ending with one teaspoon of butter.

Season with more and salt and pepper and red pepper flakes if using.

Seal packet by folding excess paper over the fish and tucking underneath.

Repeat with the remaining fillet.

Rest on a baking tray, and bake for 15 to 20 minutes. The time will vary depending on the thickness of the fish and your oven.

Serving Suggestions:

A crusty whole wheat roll is the way to go with this super light fish recipe. You already get in your veggies, but to bump up your quota even more, try a simple green salad with tomatoes, cucumbers, onions and a balsamic and olive oil dressing.

Turkey Burgers

Turkey Burgers
Serves 3
Makes great leftovers | Freezes well | Can be doubled | Can be halved

Turkey burgers are great for a quick meal – in less than ten minutes you’ve got them on the table! We watch the prices at the grocery store, and when our favorite ground turkey (humanely raised, cage free, etc.) goes on sale we grab a few 1-pound packages to put in the freezer. A fun thing about turkey burgers is that everyone can dress them up to their own liking. You can add a splash of hot sauce, barbeque sauce, A1 sauce, or whatever condiments make your taste buds happy. I like mine with lots of mustard!       ~ Susan

Ingredients:

1 lb ground turkey (or chicken) – breast or dark meat, either one
1 teaspoon granulated garlic
1 tablespoon worstershire sauce
1 teaspoon sea salt -more or less to taste
fresh ground black pepper to taste
lettuce leaves
sliced tomatoes
sliced red onion
pickles
whole grain burger buns or bread (or your favorite gluten-free variety)
condiments as you like

Instructions:

Mix the ground turkey with the granulated garlic, worstershire sauce, salt and pepper, using your hands to mix it all together well.

Form the mixture into three patties, and make them quite flat (they will “puff up” as you cook them).

Heat a well-seasoned cast iron pan or a non-stick skillet on medium heat and add a small drizzle of olive oil. Use a non-scratching spatula to spread the oil evenly over the bottom of the skillet.

Cook burgers for about 3-4 minutes, or until the bottoms are nicely browned. Flip burgers and cook a couple more minutes. I turn off the heat and cover them for a couple of minutes to make sure they’re cooked all the way through without worrying about burning them.

Serving Suggestions:

Let each person dress the burger to their own liking and serve with oven roasted potatoes, sweet potatoes,  butternut squash (or a combination) and/or a big salad.
A leftover turkey burger with all the trimmings makes for a very healthy lunch when served with baby carrots as a crunchy side dish.