This recipe calls for anchovies and capers but some people don't like them, so you can leave them out if you want. It will still be very flavourful! Puttanesca means whore in Italian!! Those Italians, honestyly, they think nothing of using a curse word to describe their food---however it is really quite delicious. I have put it together this morning in my slow cooker and since it is snowing out there today, it should be a welcome dinner on a wintery day! I have a 4 quart slow cooker, so if you are using a bigger one than that you should be adding more chicken and tomatoes to fill it to at least half-way.
Ingredients:
-4 boneless, skinless chicken breasts or thighs (I used chicken breasts from frozen, because that is what I had on hand---the thighs would work very well though)
-4 anchovies, chopped (optional & you can rinse them if you want to reduce the salty taste)
-3 cloves garlic, minced (or 1 tsp garlic powder)
-1 28 oz can good quality Italian Romano tomatoes (I used San Marzano as they are top quality)--you are using only the tomatoes, chopped into chunks with kitchen shears---drink the juice that is left over or save it for another day to make sauce.
-1 cup kalamata olives, pitted and sliced (you can rinse these to get rid of some of the salt)
-3 tbsp capers (optional)--again, these are very salty, so you can rinse them first if you wish
-1/2 tsp dried hot chili flakes
-1 tbsp dried oregano
-1 tsp freshly ground black pepper
-4 slices of mozzarrella cheese (optional and you add this in the last 15 minutes of cooking, just to melt on top)
Directions:
1. Place chicken in slow cooker. Add everything but the cheese on top. Stir a bit. Cover and cook on low for 5 to 6 hours. In the last 15 minutes of cooking, place the slices of cheese on top (if using) and turn to high to allow them to melt. Enjoy!
Wednesday, November 27, 2013
Tuesday, November 26, 2013
Sunshine Bars
I decided to make these bars after tasting a less than satisfying one at my local cafe! Cut them in to squares or rectangles, whatever size you want and stick them in your bag for a quick and healthy snack. I'm taking one to the gym with me today:) There is no cooking involved, just a little refrigeration to set the mixture before cutting the squares. To make this a vegan option, you can substitute agave syrup for the honey.
Ingredients:
-1 cup granola cereal
-1/3 cup almonds
-1/3 cup sunflower seeds
-1/3 cup sesame seeds
-1/3 cup dried cranberries
-1/3 cup ground flax seeds
-dash of salt
-1/3 cup creamy almond butter or 100% natural peanut butter
-1/3 cup honey or the same amount of agave syrup
-1 tbsp toasted sesame oil
Directions:
1. Place cereal and almonds in food processor and process until coarsely ground. Transfer to medium bowl.
2. Stir in sunflower seeds, sesame seeds, flax, salt and cranberries with cereal mixture.
3. Mix almond or peanut butter with honey or agave syrup in a small bowl and microwave for 1 minute or until bubbling. Stir sesame oil into the mixture and then stir this mixture into the dry mixture.
4. Grease a small corning ware type baking pan and using a rubber spatula, press the mixture firmly into the pan. Cover and refrigerate for at least 30 minutes. Cut into squares and wrap individually in plastic wrap. Keep in the refrigerator. Makes about twelve 2 1/2 inch squares.
Ingredients:
-1 cup granola cereal
-1/3 cup almonds
-1/3 cup sunflower seeds
-1/3 cup sesame seeds
-1/3 cup dried cranberries
-1/3 cup ground flax seeds
-dash of salt
-1/3 cup creamy almond butter or 100% natural peanut butter
-1/3 cup honey or the same amount of agave syrup
-1 tbsp toasted sesame oil
Directions:
1. Place cereal and almonds in food processor and process until coarsely ground. Transfer to medium bowl.
2. Stir in sunflower seeds, sesame seeds, flax, salt and cranberries with cereal mixture.
3. Mix almond or peanut butter with honey or agave syrup in a small bowl and microwave for 1 minute or until bubbling. Stir sesame oil into the mixture and then stir this mixture into the dry mixture.
4. Grease a small corning ware type baking pan and using a rubber spatula, press the mixture firmly into the pan. Cover and refrigerate for at least 30 minutes. Cut into squares and wrap individually in plastic wrap. Keep in the refrigerator. Makes about twelve 2 1/2 inch squares.
Thursday, November 14, 2013
Slow Cooker Black Bean Stew
A cup
of black beans has 15 grams of fiber, plus an equal amount of
muscle-building protein. Hot peppers are also said to boost calorie-burning. This is an easy recipe to make in the slow cooker. Just toss everything in; give it a good stir; turn on low and leave for 6 to 8 hours. Serves four. This was a big hit with my family tonight! Very fresh and tasty; healthy and filling, yet low in calories. Garnish with diced fresh avocado, grated cheese, or plain low fat yogurt.
Ingredients;
-2 tsp olive oil
-1 diced onion ( I had a whole roasted onion in the fridge from the night before, so I chopped it up and tossed it into the mix)
-1 sliced carrot
-1 cup frozen corn niblets
-1 19 oz can black (or kidney or mixed medley) beans, rinsed and drained
-1 28 oz can diced tomatoes
-1 cup chicken or vegetable broth
-1 cup sliced, roasted peppers (I get them in the jar at the supermarket or if I have left-overs from another night, I will use them)
-1/4 tsp ground cumin
-1/2 tsp ground cayenne
-1 tsp garlic powder
-freshly ground black pepper to taste
-salt to taste (optional)
-zest and juice of one lime
-1/2 cup of medium or hot salsa
-3 tbsp tomato paste
Directions:
1. Toss everything in to a 4 quart slow cooker; stir; set on low and cover. Cook for 6 to 8 hours.
Ladle into bowls and top with diced, fresh avocado or grated cheese or low fat plain yogurt.
Ingredients;
-2 tsp olive oil
-1 diced onion ( I had a whole roasted onion in the fridge from the night before, so I chopped it up and tossed it into the mix)
-1 sliced carrot
-1 cup frozen corn niblets
-1 19 oz can black (or kidney or mixed medley) beans, rinsed and drained
-1 28 oz can diced tomatoes
-1 cup chicken or vegetable broth
-1 cup sliced, roasted peppers (I get them in the jar at the supermarket or if I have left-overs from another night, I will use them)
-1/4 tsp ground cumin
-1/2 tsp ground cayenne
-1 tsp garlic powder
-freshly ground black pepper to taste
-salt to taste (optional)
-zest and juice of one lime
-1/2 cup of medium or hot salsa
-3 tbsp tomato paste
Directions:
1. Toss everything in to a 4 quart slow cooker; stir; set on low and cover. Cook for 6 to 8 hours.
Ladle into bowls and top with diced, fresh avocado or grated cheese or low fat plain yogurt.
Monday, November 11, 2013
Slow Cooker Chicken and Butternut Squash
Today I went out and bought myself a slow cooker---the original Crock Pot to be exact! I will be trying this recipe in it tomorrow, because I have a lot of chicken and a big butternut squash. My slow cooker is a small one (enough for about 4 serving recipes or 4 litre capacity). I will report back on how this one turned out. Keep in mind that if you cook in a slow cooker, you need to have it at least 1/2 full and no more than 3/4 full for ideal cooking.
Ingredients:
-4 small chicken breasts (no bones or skin). If you use chicken with bones still in it your cooking time will increase, according to the instruction booklet that came with my Crock Pot.
-2 tbsp each of some kind of vinegar & citrus juice (red wine vinegar/balsamic vinegar/lime juice/lemon juice). I will be using balsamic vinegar and lime juice.
-a dash of salt
-1 tsp freshly ground black pepper
-4 medium sized carrots, scrubbed clean but not peeled, slice length-wise and then coarsely chopped (or you can use some of those prewashed & peeled baby carrots)
-1/2 a butternut squash, peeled and chopped into bite-sized cubes
-2 medium red/new potatoes, washed and cut into bite-sized cubes
-4 whole garlic cloves, peeled (option is to use garlic powder, about 1 tbsp)
-1 tsp each dried oregano, basil, thyme and parsley
-2 tsp olive oil
Directions:
1. In a small bowl, combine oil, spices, salt and pepper.
2. Place chicken in base of slow cooker and sprinkle citrus or vinegar over chicken.
3. Add the carrots, butternut squash & potatoes over and around the chicken. Drizzle the oil and spice mixture over everything. (it is not a lot of oil, but believe me you don't need it in the slow cooker).
4. Set the slow cooker on low for 8 hours. You can stir everything together about an hour before the end of cooking time if you are able, to blend the flavours, otherwise just do it before serving.
Ingredients:
-4 small chicken breasts (no bones or skin). If you use chicken with bones still in it your cooking time will increase, according to the instruction booklet that came with my Crock Pot.
-2 tbsp each of some kind of vinegar & citrus juice (red wine vinegar/balsamic vinegar/lime juice/lemon juice). I will be using balsamic vinegar and lime juice.
-a dash of salt
-1 tsp freshly ground black pepper
-4 medium sized carrots, scrubbed clean but not peeled, slice length-wise and then coarsely chopped (or you can use some of those prewashed & peeled baby carrots)
-1/2 a butternut squash, peeled and chopped into bite-sized cubes
-2 medium red/new potatoes, washed and cut into bite-sized cubes
-4 whole garlic cloves, peeled (option is to use garlic powder, about 1 tbsp)
-1 tsp each dried oregano, basil, thyme and parsley
-2 tsp olive oil
Directions:
1. In a small bowl, combine oil, spices, salt and pepper.
2. Place chicken in base of slow cooker and sprinkle citrus or vinegar over chicken.
3. Add the carrots, butternut squash & potatoes over and around the chicken. Drizzle the oil and spice mixture over everything. (it is not a lot of oil, but believe me you don't need it in the slow cooker).
4. Set the slow cooker on low for 8 hours. You can stir everything together about an hour before the end of cooking time if you are able, to blend the flavours, otherwise just do it before serving.
Tuesday, October 29, 2013
Chickpea Spinach Patties
I made these for dinner tonight, to go as a side with chicken and salad. They were delicious dipped in plain yogurt and much healthier than the store bought versions. You can make them as spicy as you want. I would say these had a medium amount of heat. This recipe makes about 15 small patties. We had 3 each, so serves about 5 as a side.
Ingredients:
19 oz can Chickpeas, rinsed and drained
2 tbsp olive oil (plus extra for pan frying)
1/2 medium sweet onion, finely chopped
2 garlic cloves, minced
2 cups baby spinach, washed
2 tbsp hot sauce
1/2 cup plain, low fat yogurt (plus extra for dipping)
1 tsp freshly ground black pepper
1 tsp dried oregano
1 tsp dried basil
1/4 cup dried parsley
1 tsp ground turmeric
1 tsp ground cayenne
1 egg
1 1/2 cups fine bread crumbs
Directions:
1. Put all ingredients in food processor and process until combined.
2. In heaping tablespoons full, arrange on a baking sheet with a layer of parchment paper on it and shape each one into round discs about 1/2 inch thick. Place them in the freezer for about 5 minutes to help them set.
3. Preheat oven to 350F. Heat 2 tbsp olive oil in a large, non-stick skillet over medium high heat. Place the patties in the heated oil, without crowding them, and brown on each side for a few minutes.
4. Place on a lightly oiled baking sheet and bake in preheated oven for about 15 minutes. Remove to a serving platter and serve with plain low fat yogurt (and extra hot sauce if desired).
Ingredients:
19 oz can Chickpeas, rinsed and drained
2 tbsp olive oil (plus extra for pan frying)
1/2 medium sweet onion, finely chopped
2 garlic cloves, minced
2 cups baby spinach, washed
2 tbsp hot sauce
1/2 cup plain, low fat yogurt (plus extra for dipping)
1 tsp freshly ground black pepper
1 tsp dried oregano
1 tsp dried basil
1/4 cup dried parsley
1 tsp ground turmeric
1 tsp ground cayenne
1 egg
1 1/2 cups fine bread crumbs
Directions:
1. Put all ingredients in food processor and process until combined.
2. In heaping tablespoons full, arrange on a baking sheet with a layer of parchment paper on it and shape each one into round discs about 1/2 inch thick. Place them in the freezer for about 5 minutes to help them set.
3. Preheat oven to 350F. Heat 2 tbsp olive oil in a large, non-stick skillet over medium high heat. Place the patties in the heated oil, without crowding them, and brown on each side for a few minutes.
4. Place on a lightly oiled baking sheet and bake in preheated oven for about 15 minutes. Remove to a serving platter and serve with plain low fat yogurt (and extra hot sauce if desired).
Monday, October 21, 2013
Rice Balls
These are seaweed wrapped rice packets, yummy:) For a soy free version you can use pickled ginger in place of the miso.
Ingredients:
-2 cups sushi rice
-4 cups water
-2 tbsp miso or pickled ginger
-3 to 4 sheets Nori seaweed
Directions:
1. Cook rice as per directions--set aside to cool.
2. Fill a small bowl with water and wet both hands to stop rice from sticking.
3. Using hands, form 1/4 cup rice into a triangle. Spread 1/4 tsp miso or ginger on rice, covering all of rice; then cover with another 1/4 cup of rice, making sure that miso or pickled ginger is completely covered. Shape into one triangle.
4. Fold the Nori sheets in half and tear apart. Using half a sheet, wrap the rice triangle in nori, making sure to completely cover the rice. Repeat with remaining ingredients.
Ingredients:
-2 cups sushi rice
-4 cups water
-2 tbsp miso or pickled ginger
-3 to 4 sheets Nori seaweed
Directions:
1. Cook rice as per directions--set aside to cool.
2. Fill a small bowl with water and wet both hands to stop rice from sticking.
3. Using hands, form 1/4 cup rice into a triangle. Spread 1/4 tsp miso or ginger on rice, covering all of rice; then cover with another 1/4 cup of rice, making sure that miso or pickled ginger is completely covered. Shape into one triangle.
4. Fold the Nori sheets in half and tear apart. Using half a sheet, wrap the rice triangle in nori, making sure to completely cover the rice. Repeat with remaining ingredients.
Lentil Mushroom Burgers
These are a great vegan option for burgers and very tasty. You can make them as spicy (or not) as you want. They can be frozen for later use---just layer them on wax paper and wrap them in plastic wrap before freezing.
Ingredients:
540 ml can green lentils
1 tsp parsley
1 tsp freshly ground black pepper
3 garlic cloves, minced
1 large sweet onion, finely chopped
3/4 cups finely chopped walnuts
2 cups whole wheat bread crumbs, finely ground
1/2 cup ground flax meal
3 cups finely chopped cremini or brown mushrooms
1 1/2 cups finely chopped kale (stems removed)
2 tbsp olive oil
3 tbsp balsamic vinegar
2 tbsp Dijon mustard
1/2 tsp ground cayene pepper
Directions:
1. Combine walnuts, bread crumbs, flax, pepper and cayene in a bowl and mix well.
2. Saute remaining ingredients in oil, except vinegar and mustard.
3. Mash lentil mixture in a large bowl, along with vinegar and mustard, to a thick paste.
4. Add in dry ingredients and mix well. Refrigerate for 15 minutes.
5. Shape into patties and lay out on wax or parchment paper. Lightly fry, broil or grill for 3 to 5 minutes or until crisp and lightly browned. Serve with the usual condiments as you would a regular burger. Enjoy!
Ingredients:
540 ml can green lentils
1 tsp parsley
1 tsp freshly ground black pepper
3 garlic cloves, minced
1 large sweet onion, finely chopped
3/4 cups finely chopped walnuts
2 cups whole wheat bread crumbs, finely ground
1/2 cup ground flax meal
3 cups finely chopped cremini or brown mushrooms
1 1/2 cups finely chopped kale (stems removed)
2 tbsp olive oil
3 tbsp balsamic vinegar
2 tbsp Dijon mustard
1/2 tsp ground cayene pepper
Directions:
1. Combine walnuts, bread crumbs, flax, pepper and cayene in a bowl and mix well.
2. Saute remaining ingredients in oil, except vinegar and mustard.
3. Mash lentil mixture in a large bowl, along with vinegar and mustard, to a thick paste.
4. Add in dry ingredients and mix well. Refrigerate for 15 minutes.
5. Shape into patties and lay out on wax or parchment paper. Lightly fry, broil or grill for 3 to 5 minutes or until crisp and lightly browned. Serve with the usual condiments as you would a regular burger. Enjoy!
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