Food Explorer RD

Author: Ede B

  • Asian Savoy Cabbage and Shiitake Mushroom Soup

    Makes 4 Servings.
    Per serving: 90 calories, 3.5 g total fat (1 g saturated fat),
    12 g carbohydrate, 4 g protein, 4 g dietary fiber, 460 mg sodium

    Ingredients
    1 large egg
    2 tsp. sesame or peanut oil
    1/2 small-medium Savoy, napa or green cabbage, cut lengthwise, cored, sliced in 1/4-inch strips
    2 medium-large carrots, cut in 1/4-inch slices
    1/2 cup thinly sliced shiitake mushrooms
    4 cups low-sodium vegetable stock
    2 Tbsp. low-sodium soy sauce
    Freshly ground black pepper
    2 Tbsp. chopped fresh cilantro, garnish

    Directions

    In small bowl, lightly beat egg. In small skillet, heat oil over low-medium heat. Pour in egg and let evenly coat bottom of skillet. Cook egg until set. Slide egg onto plate. Roll up egg and slice into 1/4-inch rounds and set aside.

    In medium saucepan over medium-high heat, add cabbage, carrots, mushrooms, stock, soy sauce and a few grinds of black pepper. Cover pot and bring to boil. Reduce heat to low and simmer, stirring occasionally, for 8-10 minutes or until vegetables are tender.

    Ladle soup into four warmed soup bowls. Place several egg slices on surface of each bowl. Garnish with cilantro and serve warm.

    Source: aicr.org
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  • SKILLET PINEAPPLE BBQ CHICKEN

    Prep Time: 5 minutes Cook Time: 25 minutes Total Time: 30 minutes Servings:  6

    INGREDIENTS
    1 Tbsp cooking oil
    6 boneless skinless chicken thighs* (about 2.3 lbs)
    Pinch Salt and pepper
    20 oz. can Pineapple slices in juice
    1/2 cup BBQ sauce
    1 jalapeño (optional), sliced thinly
    2 green onions, sliced

    INSTRUCTIONS
    1. Heat a large skillet over medium. Once hot add the cooking oil and swirl to coat the surface. While waiting for the skillet to heat, season both sides of the chicken thighs with a pinch of salt and pepper.
    2. Once the skillet is hot and the oil is shimmering, add the chicken thighs and cook until golden brown on each side and cooked through. Remove the cooked chicken to a clean plate.
    3. While the chicken is cooking, drain and reserve the juice from the canned pineapple slices.
    4. After removing the chicken from the skillet, turn the heat down to low and add about 1/2 cup of the reserved pineapple juice. Stir to dissolve and loosen the browned chicken bits from the bottom of the skillet. Once everything has been loosened from the skillet, add the BBQ sauce and stir until a thick sauce forms. Taste the sauce and add salt if needed. If your sauce gets too thick, simply add another splash of the reserved pineapple juice.
    5. Add the cooked chicken thighs and pineapple slices to the skillet, dredging both sides in the pineapple BBQ sauce. Spoon any excess sauce over the chicken.
    6. Adjust your oven’s rack so that the skillet will be about 6 inches from the broiler unit and turn the broiler on to high. Transfer the skillet to the oven and broil for about 5 minutes, or just until the BBQ sauce caramelizes on the edges of the chicken and pineapple. If you don’t have an oven safe skillet** you can transfer the chicken, pineapple, and ALL of the sauce to a casserole dish for broiling, or skip the broiling step and enjoy as is.
    7. After broiling, sprinkle the sliced jalapeño and green onion over top, and then serve.

    RECIPE NOTES
    *Boneless, skinless chicken breasts can also be used, but should be pounded to an even thickness before cooking.
    **Do not place teflon skillets or skillets with plastic handles under the broiler.

    Source: budgetbytes.com
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  • SMOKY POTATO CHICKPEA STEW

    Prep Time: 10 minutes
    Cook Time: 1 hour
    Total Time: 1 hour 10 minutes
    Servings: 1.3 cups each

    INGREDIENTS
    • 2 Tbsp olive oil
    • 2 cloves garlic
    • 1 tsp fresh grated ginger
    • 1 onion
    • 1 Tbsp curry powder
    • 1 Tbsp smoked paprika
    • pinch red pepper flakes
    • 15 oz can fire roasted diced tomatoes
    • 2 russet potatoes (1.75-2 lbs total)
    • 15 oz can chickpeas
    • 4 cups vegetable broth
    • 1/4 lb. fresh kale, chopped
    INSTRUCTIONS
    1. Finely dice the onion, mince the garlic, and grate the ginger. Add the onion, garlic, and ginger to a large soup pot with the olive oil and sauté over medium heat until the onions are soft and transparent.
    2. Add the curry powder, smoked paprika, and red pepper flakes to the pot and continue to stir and cook for 1-2 minutes more to toast the spices.
    3. While the onion, garlic, and ginger are sautéing, peel the potatoes and cut them into 1-inch cubes. Drain the chickpeas.
    4. Once the spices are toasted, add the potatoes, fire roasted diced tomatoes (with juices), and chickpeas to the pot. Pour the vegetable broth over top, then stir until everything is combined.
    5. Place a lid on the pot, turn the heat up to medium-high, and allow it to come to a boil. Once boiling, turn the heat down to low and allow the soup to simmer with the lid in place for 45 minutes, stirring occasionally.
    6. After 45 minutes, stir the stew well and smash the potatoes against the side of the pot to help them break down and thicken the stew. Add the chopped kale and stir it into the stew until it has wilted. Taste the soup and adjust the salt or other spices if desired. Serve hot with crusty bread or crackers.

    Source: www.budgetbytes.com
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  • SUGAR-FREE STUFFED BAKED APPLES

    Prep Time: 20 min   Cook Time: 1 hr   Total Time: 1 hr, 20min

    Ingredients

    8 medium to large apples
    1 cup (81 g) rolled oats
    1 cup (117 g) chopped walnuts
    ½ cup (76 g) dried unsweetened cranberries or raisins
    2 tsp (5 g) ground cinnamon
    1 tsp pure vanilla extract
    1/8 tsp finely ground sea salt
    2 tbsp (29 g) chilled butter, cut into small pieces
    1 cup (240 ml) + 3 tbsp (45 ml) water, divided

    TOPPING
    vanilla ice-cream

    Instructions

    Preheat oven to 350°F (176°C) degrees
    Wash and carefully core the apples with a paring knife. Scrape the bottom of the core out with a spoon, making sure that you don’t put a hole in the bottom of the apple.

    FOR THE FILLING
    In a large mixing bowl combine the oats, walnuts, cranberries or raisings, cinnamon, vanilla, salt, butter, and 3 tbsp (45 ml) of water. Use your hands to mix it together, pressing the butter into the oats until it becomes sticky.
    Put the apples in a deep baking dish and pour one cup of water in the pan. Liberally spoon the filling into the apples to the top and cover the pan with foil.
    Bake for approximately one hour, or until fork tender. Serve warm and top with vanilla ice-cream if desired.

    Source: https://www.veganosity.com/sugar-free-stuffed-baked-apples/
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  • Black Forest Smoothie

    Prep time: 5 min  Total time: 5 min  Yield: 1 large smoothie

    Ingredients
    1 cup frozen cherries
    1 – 2 (15 – 30 g) Medjool dates, depending on desired sweetness
    1/4 cup (20 g) rolled oats*
    1 Tbsp (7 g) chia seeds
    2 Tbsp (10 g) unsweetened cocoa powder
    1 cup (240 ml) unsweetened almond milk
    1 scoop (30 g) of your favorite protein powder (optional)
    1 -2 handfuls of rinsed baby spinach (optional)

    Directions

    Place all ingredients into any standard blender and blend until smooth. This smoothie can be made in advance and stored in the fridge for extra thickness and creaminess. The longer it sits, the thicker it gets!

    Note: I love adding oats to my smoothies to make them a little creamier and “doughier,” but you can sub the oats for an extra tablespoon of chia seeds if you want this to be grain free.

    Source: 
http://www.runningwithspoons.com/2015/04/17/black-forest-smoothie/
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