Quinoa Stuffed Peppers

Quinoa is an ancient grain that is also a complete protein, so this is a perfect meal combined together in a delicious red pepper "dish". Unless you buy the pre-washed quinoa, be sure to rinse it very well before cooking it. This recipe serves two.

Ingredients:

Water
Sea salt to taste
2 large red bell peppers--make sure they can sit upright--remove the stems, pit and seeds
1 cup cooked quinoa
2 tsps olive oil infused with red hot chili peppers
1 large vidalia or white onion, peeled and chopped
3 cloves of garlic, minced through a garlic press (or 1 tsp garlic powder)
1 fresh roma tomato, chopped and set over a sieve to drain
1/2 cup frozen corn kernels, rinsed
1/2 cup frozen peas, rinsed
1/4 cup fresh chopped parsley
2 tbsps lemon or lime juice
freshly ground black pepper
1 tsp hot sauce
1 tbsp olive oil

Directions:

1. Preheat oven to 350F. Placed cooked quinoa in a bowl and set aside to cool.
2. Bring a large pot of water to boil; add salt to taste. Place the cleaned peppers in the boiling water and cook briefly---about 3 to 5 minutes. Remove peppers and drain upside down on a clean dish towel.
3. In a large skillet heat olive oil and saute onion until very soft. Add garlic, tomato, corn and peas. Cook about 5 minutes. Remove from heat. Add vegetable mixture to cooled quinoa. Season with parsley, citrus juice,hot sauce, sea salt and black pepper. Mix well with a fork.
4. Prepare a small corning ware pan with a light greasing of olive oil. Place each of the peppers right side up in the pan. Stuff each pepper with the quinoa filling. Don't pack it too tightly. Bake, uncovered, for 20 minutes. Remove from heat and serve immediately.

Roasted Red Pepper and Sweet Potato Soup

Today was a cool, rainy day that felt very autumn-like. This soup was just right! The fresh basil that is still growing in our garden was a perfect garnish. I served this soup with grilled salmon and a tomatoe/cucumber salad, along with some fresh multi-grain bread to sop up the juices. This makes enough soup for at least four people. Leave the peel on the peppers and sweet potatoes; that's where so much of the fibre is! This is a vegan soup.

Ingredients:

1 large sweet red bell pepper, chopped into large chunks
3 tbsps olive oil
1 large white onion (vidalia is a good choice), peeled and chopped into large chunks
2 large garlic cloves, peeled and crushed (or 1 tsp garlic powder)
1 large sweet potato, cut into thick rounds
1 tsp fresh thyme
1 tbsp fresh basil
2 cups low sodium vegetable broth
1 cup water
1 tsp dried red hot chili peppers
sea salt and freshly ground black pepper to taste
basil leaves for garnish

Directions:

1. Preheat oven to 450F. Place sweet red bell peppers, sweet potatoes and onions in a roasting pan. Toss with olive oil, dried hot chili peppers, salt & pepper & garlic. Cook for 20 minutes, tossing occasionally.

2. In a heavy bottomed sauce pan, combine all ingredients, including cooked vegetables, and heat on medium. Reduce heat to low and simmer, covered, for about 10 minutes.

3. Place everything in a food processor and puree until smooth. Return to saucepan and & keep warm on low heat until ready to eat. Ladle into bowls and garnish with a fresh basil leaf.

Sweet Sour and Spicy Dipping Sauce

This is a delicious dipping sauce that I made to accompany breaded chicken strips, but we used the left-overs as a salsa type topping on grilled salmon; fabulous!

Ingredients:

1 can pineapple, drained (14 oz)
1/4 cup honey mustard
2 tbsps lemon juice
1/2 a jalapeno pepper, including seeds (for extra heat!)
1/4 cup roasted red peppers from the jar
1 tsp picante hot sauce
salt & freshly ground pepper to taste
1/2 tsp dried red hot chili peppers
3 garlic cloves, chopped (or 1 tsp garlic cloves)

Place all ingredients into a food processor and puree (your taste will decide whether you want it chunky or smooth).

Greek Potatoes in Tomato Sauce

I love the greek potatoes at a certain chain restaurant, but they are deathly high in sodium and the next morning I wake up very puffy! This can't be good for you, so I have come up with my own version that tastes just as good, if not better. Serve this as a side with chicken or pork and add a mixed green salad for a complete meal.

Ingredients:

1 lb potatoes, peeled and cut into quarters
1/4 cup olive oil (or less)
1 cup stewed tomatoes
salt and freshly ground black pepper to taste
1 tbsp dried oregano
1 tbsp dried thyme or basil
1 tsp garlic powder
1 cup low fat, low sodium chicken broth

Directions:

1. Combine all ingredients, except potatoes, in a saucepan. Bring to a boil. Reduce heat and simmer about 20 minutes until flavours are blended.
2. In the meantime, par-boil potatoes, for 10 minutes, in water with 1/4 tsp salt. Drain and rinse in cool water.
3. Preheat oven to 400F. Toss the potatoes in the sauce. Place in a lightly greased 13 x 9 inch baking dish. Poor enough sauce over them to 1/2 cover the potatoes.
4. Bake, uncovered, about 30 minutes or until potatoes are tender, tossing 1/2 way through cooking time. If you need more liquid, add a little more sauce, but just enough to 1/2 cover the potatoes.

Chicken Complete Meal Salad

This is a heart healthy chicken dish. It is made as a salad that is a complete meal--perfect for a warm summer day. I forgot the photo, so I will have to post it the next time I make it!

Dressing:

2 tablespoons apple cider vinegar
1 tablespoon finely grated fresh ginger
1/2 teaspoon granulated sugar
2 tablespoons sunflower oil
1/2 teaspoon freshly ground black pepper

Salad:

2 medium organic carrots, peeled
6 ounces green beans or snow peas, trimmed and, if using beans, cut into 2-inch-long pieces (about 1 1/2 cups)
1 large skinless, boneless chicken breast, cut into thin strips & marinaded for 30 minutes in a sprinkle of salt, pepper, garlic, a tsp of olive oil and a tsp of lime juice.
1/2 a large red onion, sliced
1 medium english cucumber, cut in half lengthwise and thinly sliced
5 cups arugula
1/4 cup roasted sunflower seeds
1/4 cup dried cranberries
salt to taste

Directions:

1. Using a vegetable peeler, peel carrot into strips and set aside.
2. Saute marinated chicken in a lightly oiled, heavy bottomed skillet over medium heat, until nicely browned. Set aside.
   
3. Bring a small saucepan of lightly salted water to a boil. Add green beans or snow peas and cook for 5 minutes. Drain and transfer to a bowl of ice water. When chilled, drain again and pat dry.
4. In a large bowl, place carrots, beans or peas, chicken, onions, cucumber, and arugula. Add vinaigrette and toss until well coated. Sprinkle sunflower seeds & cranberries over salad and serve immediately.

Spicy Carrot Corn Bread

This is a delicious healthy bread with a little bite, thanks to the dried hot chili peppers! You can make it with or without the cranberries. If you do not use the cranberries, add an extra 1/2 cup of quick oats as a dry ingredient. Also, depending on your heat tolerance, you can adjust the amount of chili peppers.

Ingredients:

1 lb small sweet organic carrots, peeled and finely grated
1 cup whole wheat flour
1/4 cup quick oats (see note above)
1 1/4 cup cornmeal
1/3 tsp sea salt
1/4 cup ground organic flax seed
1 1/2 tsps baking powder
2 tsps dried red hot chili peppers (or to taste)
3 egg whites
1 egg yolk
2 tbsps sunflower oil
1/2 cup organic honey
3/4 cup skim milk or low fat soy or almond milk
1/2 cup dried cranberries (see note above)

Directions:

1. Preheat oven to 375F. Lightly oil a 5 x 9 inch loaf pan.
2. In a medium bowl, mix together dry ingredients: flour, cornmeal, oats, salt, flax, baking powder and chili peppers.
3. In a separate mixing bowl, beat egg whites until stiff.
4. In a separate bowl, mix together egg yolk, oil, honey and milk. Add to dry ingredients and mix until just combined. Fold in beaten egg whites. Add cranberries (if using) and cooked carrots. Mix until just combined.
5. Pour batter into loaf pan. Bake for about 65 minutes, or until toothpick inserted in centre comes out clean. Tent with foil during last 20 minutes of cooking time to avoid over-browning.

Chicken Parmesan

This is a traditional Italian recipe. You can make the sauce from my earlier recipe for Pasta Tomato Sauce from 29 April 2009. This recipe is enough food for four people if you are using large chicken breast. The recipe can easily be doubled. I served this with roasted sweet orange bell peppers & carrots and roasted asparagus.

Ingredients:

2 large skinless, boneless chicken breasts, butterflied and pounded down to about a 1/2 inch thickness & then sprinkled on both sides with salt, fresh ground pepper and 1/2 tsp of garlic powder & brushed with 1 tsp olive oil

1 egg
1/4 cup milk
1/2 cup fine bread crumbs, seasoned with a little salt, pepper, garlic powder, dried basil and oregano, 1 tsp dried red hot chili peppers
2 tbsps olive oil
1/2 a ball of skim milk mozarella cheese, sliced thinly into about 8 slices
2 cups pasta sauce
4 tbsps freshly grated parmesan or romano cheese

Directions:

1. After pounding and seasoning the chicken, cover and refrigerate for at least 2 hours.
2. Preheat oven to 350F. Whisk together egg and milk in a wide bowl. Spread bread crumb mixture out onto a dinner plate. Heat olive oil over medium high heat in a large skillet.
3. Dip chicken first in egg mixture and then in bread crumbs. Brown the chicken in oil for about 4 minutes each side. Place in a lightly oiled baking dish. Place 4 strips of the mozarella on each chicken breast. Pour the 2 cups of pasta sauce over the chicken. Sprinkle each breast with 2 tbsps parmesan cheese.
4. Bake, uncovered in preheated oven for about 45 minutes. Spoon some extra sauce over the chicken when serving, if desired.

To make the roasted peppers and carrots: peel and chop three medium carrots & one small onion. Slice a large orange or red bell pepper into large chunks. Toss with a tsp of olive oil, some salt, pepper and garlic. Roast, uncovered, in a small roasting pan at the same time that the chicken is cooking.

To roast the asparagus: wash asparagus; snap the woody bottoms off; lay out on a cookie sheet. Sprinkle with a little olive oil, salt, pepper and garlic. Grate the peel of 1/2 a lime over top & squeeze the juice of 1/2 a lime over the asparagus. Toss gently with hands. Roast in the oven, on top oven rack, during the last 10 to 15 minutes while the chicken is cooking. Cooking time for the asparagus will depend on the thickness of the stalks.