Egg Breakfast Sandwiches

Generally speaking, anything that comes out of a fast food restaurant is not going to be good for you.  While I certainly don’t advocate making a habit of it, eating an egg McMuffin is not all that bad for you.  With only 300 calories and an astounding 18 grams of protein, the 12 grams of fat doesn’t seem as bad.

I decided to whip up some breakfast sandwiches of my own.  I used whole wheat English muffins instead of regular.  I was also going to use turkey sausage until I found out that Canadian bacon is actually better.  Turkey sausage is all sodium and calories.  Canadian Bacon is relatively lean and lower in sodium.

I used some fancy egg ring molds to get my eggs this shape, but you don’t really need to do that.  It was probably more trouble than it was worth.  If you do use them, be sure to oil them up well, so the egg doesn’t stick.

If you have a smaller bowl or a ramekin, you can cook the egg in a microwave.  Scramble up an egg and pour it in your bowl.  Microwave on high for 30 seconds.  Stir up the egg to loosen the cooked part on the bottom and then microwave for another 30 seconds.  You may need to try this a few times to get it right, depending on your microwave.

For the Canadian bacon, I just let this sit on the griddle for a few minutes on each side.  I did the same with the English muffins, but you can use a toaster if that’s easier.  Finally, the cheese is very optional.  This was my cheat meal for the week, so I added low-sodium American cheese.

Cedar Salmon with Leeks

Remember how much I like leeks?  They’re back!  This time paired with lemons and salmon.  This dish is a great summer treat on the grill, or as you will see from the pictures below, can also be replicated indoors when it’s not grilling weather.

To make the dish you need one leek cut into thin rounds (about ¼”).  You also need a lemon sliced the same way.  Finally, you need salmon filets and either cedar planks or cedar paper.  Really important tip – whether you use planks or paper, grill or grill pan – you HAVE to soak the cedar for about 20-30 minutes before using.  This is not optional and should not be skipped or shortened.

Lay the plank or paper down and add a layer of leeks, lemons, salmon, then leeks and lemon.  If you are using cedar paper you will need 2 sheets per filet.  Place the sheets width-wise with one overlapping the other by about an inch.  The salmon should go on this seam.  Fold one side over the top and then fold the other side over, trying to keep the whole thing tight.  When you flip this in the pan you want the top seam to stay closed if possible.  For best results, use a grill pan.  And turn the exhaust fan on.

The end product is a moist and flavorful fish.  Salmon is especially great because it doesn’t have too much of a fishy flavor and it readily absorbs other flavors.  This goes great with steamed vegetables for a healthy and nutritious meal.  Also shown here is the couscous side from the tagine recipe.

Oatmeal

Growing up, oatmeal was a breakfast staple in my house.  Granted, it was the instant stuff in the brown envelopes, but there was still some oatmeal in there somewhere.  I think that this habit stuck with me, as I find myself craving oatmeal during the cold winter months.

It’s mostly common knowledge that those envelopes are not the most nutritious.  Oatmeal is a great way to help lower cholesterol, however, so we should all really be eating it.  I choose quick instant oats, which can be found in any supermarket.  They take 2 minutes to cook up.  The best part is that you can flavor them however you like and with whatever you have lying around.

I generally like to add fresh fruit and a splash of milk to my finished oatmeal.  Use whatever is in season – especially berries.  You can also add a teaspoon of honey and stir it in.  Brown sugar would be a great alternative as well.  The choice is yours, really, and you can mix it up as often as you like.

How do you like your oatmeal?

Savory Moroccan Stew

I have to admit up-front that I took some creative liberties with this recipe before trying it as printed.  I made the (incorrect) assumption that the recipe had chicken in it, when in fact it calls for artichokes.  Those two are close, right?

The recipe that I made was good.  Not great.  Not awful.  Just good.  I don’t know if it would be better or worse with artichokes, to be honest.  I will have to give it a go and report back, or someone out there can try it and let us all know.

 

I had two major problems with this recipe.  I generally don’t like soupy dishes, so when I saw how much liquid was in the pan as I added the couscous, I knew it was not going to be to my liking.  I upped the couscous from ½ cup to a whole box.  As you can see in the picture it ended up being more like a stew than a soup.  If you don’t mind brothy dishes, stick with the ½ cup of couscous.

I also found that this dish was like wine – it got better with age.  When I opened this up at work two days later, it was delicious.  The flavors had mixed and sharpened.  It was almost a different dish entirely.  This might be a good one to throw together on Sunday evening and have Tuesday night for dinner.

Turkey Burgers

For the record, I don't like calling things "burger" unless it's made from beef.  I like hamburgers too much to commit this kind of sacrilege.  That being said, I don't think there is any problem with making a delicious hamburger-shaped-patty-made-of-turkey.  I found a recipe for Chipotle Turkey Burgers and wanted to give it a try.

Turkey is a great meat to make burger-shaped-patties.  Ground turkey is a blank canvas when it comes to flavor.  You can add most any seasoning or spice to the meat and have a great tasting burger-shaped-patty. This recipe goes the spicy route, and I approve.

To be fair, the recipe calls for the chipotle flavoring of the salsa to be placed on as a garnish.  I do not like runny garnishes like salsa, so I omitted this.  The taste was just fine with only cumin, salt, and pepper.  I made about a pound's worth and pre-shaped the patties.  This made for a quicker dinner or lunch over the next few days.  Also, the flavor of the cumin was stronger and more uniform in the last patty cooked.  It may help to mix the seasonings and the meat the night before you plan to cook the patties.

Another topping that works really well is the black bean mix from the Huevos Enfrijoladas.   Warm it up and spread a little on each half of the bun.  The spicy flavor works really well, and the added protein from the beans makes this a great post-workout meal.

Gingered Sweet Potato and Carrot Soup

I don’t make enough soup.  It’s so easy to make and can be a meal in itself.  Obviously chicken soup and vegetable soup are the old standbys – but why not try something a little more exotic?  I came across this recipe for a Sweet Potato and Carrot soup with hints of ginger.  Aside from being VERY orange, this soup is spicy and warming – perfect for those cold winter days.

Below are some tips and suggestions to make the soup a little more appetizing and easy to prepare.

Warning: If you have any aversion to a vegetable peeler, this recipe is not for you.  I had a small mountain of carrot, sweet potato, and ginger peels in my sink by the time I was finished.

If you use fresh ginger, use a little less than 1T.  Freshly grated ginger is much more pungent and spicy, and almost overwhelms the soup if you use the full tablespoon.  This soup could also benefit from some salt and pepper added to the cooking onions.

I’ve found that immersion (stick) blenders work best for this type of soup.  No need to strain and move hot items to the blender.  Even using all of the liquid that is in the pot, this soup still ends up pretty thick.

Finally, the yogurt did not help or hurt this dish.  It just was.  You can skip if you want to.

Chicken Parmesan with Spinach

Chicken parm makes me think of this - fried, breaded, and covered in greasy cheese.  While the fried goodness tastes really good, it's clearly not the way to treat something healthy like chicken.  This recipe, from Men's Health, provides a healthier alternative to the oily mess found in chain restaurants.

Instead of deep frying the chicken, how about a quick sauté in olive oil.  The breading is light and has the cheese mixed in so you still have that great flavor.  The wilted spinach not only adds flavor, but it certainly adds lots of nutrients as well.  This recipe is a definite keeper for any night of the week.

When you pound the chicken, be sure to do so evenly.  This works best if you place the chicken on a piece of plastic wrap.  You should use a piece about 24 inches long.  Sprinkle some water on the plastic wrap (about 6 inches from the edge), place the chicken on the water, and fold the wrap in half over the chicken.  The water helps keep the chicken from sticking and lets it move freely.

Because of the amount of time it might take to cook the chicken, I don't recommend leaving the garlic in the oil.  Put the oil in a cold pan and add in two smashed (but intact) cloves of garlic.  Heat the pan until you can smell the garlic - but before it browns.  Then cook as directed.

The directions say to then add the sauce and spinach.  This is just going to be a mess.  Take the chicken out and set it on a paper towel.  Using the same oil that cooked the chicken, drop in the spinach.  Turn frequently until it's completely wilted.  Move the chicken to plates and top with sauce and then spinach.  This is much less messy and achieves the same tasty result.

Huevos Enfrijoladas

As I mentioned earlier, I much prefer savory breakfasts to sweet.  I particularly enjoy those breakfasts that have a Mexican or southwest flavor to them.  You can imagine how excited I got when I saw this recipe for Huevos Enfrijoladas.  Could there be a more perfect breakfast?

As with last week’s breakfast tacos, this recipe is easily expandable to feed a large group.  The amount of bean mixture made is more than enough for 3-4 servings, so keep that in mind if you do multiply the number of eggs used.

Speaking of the bean mixture, we need to chat about the pepper.  The recipe calls for ½ can of beans and one Serrano.  I used a full can of beans and one Serrano.  This was plenty spicy for those who enjoy spice.  Using two full peppers would have been way too much.  You may have better luck cutting the pepper into a few pieces and adding them one at a time until the heat is to your liking.  Also, the mixture tastes a lot better if you throw it in the microwave for 2 minutes before putting on the egg.

I passed on the queso fresco but think it would have been a great addition.  Even some low fat taco blend cheese would have tasted great with this dish.  Experiment with different toppings, the sky is really the limit here.

Finally, you may want to use an avocado that is overly ripe – almost mushy.  All of the textures in this dish are very soft, so having an avocado that is too firm will really lend to a strange mouth-feel.

Stuffed Peppers

Oh mom, how I miss your cooking.  I remember how much of a treat it was to see that you had made stuffed peppers for dinner.  It was healthy food in disguise – serving it in a vegetable is clever indeed.  Of course, like everything else mom made in the 80s and 90s, this dish could use a healthy re-make.  Thanks to Jay for modifying his mom’s recipe to be more health conscious. Recipe follows.

The sauce tastes a little like the spaghetti-o sauce.  If you like that flavor, you will love this.  If that doesn’t sit well with you, don’t be afraid to use sauce from a jar or your own homemade sauce.  When picking sauce from a jar, be sure to pick one that is lower in sugar (Contadina is the lowest I’ve heard).

Try experimenting with the seasoning of the meat as well.  Since it’s turkey it will take to whatever you throw in there.  Maybe try chili powder and brown sugar, and then topping with salsa.  Or you could add in some curry and then top with some form of yogurt sauce after it’s baked.  Play around with it, it’s pretty flexible.

When you cook the peppers, you MUST cover them.  It can be with tin foil or a lid that came with the dish, but they have to be covered.  If you don’t cover the dish your meat will be cooked but the pepper will still be crunchy.  It’s not a pleasant texture, and the flavor of the raw pepper overwhelms.

Recipe (thanks Jay and Jay's mom)

4-6 medium peppers

1 lb very lean ground beef

1 tbsp dried minced onion

1 tsp salt

1 tsp pepper

1 cup cooked rice (cooled)

1 can Tomato Soup

8 oz Tomato sauce

Slice top ¼” off of peppers, clean out inside and sit aside.  Mix beef, onion, salt, pepper, rice together and fill in pepper, being sure not to overfill.  Line deep casserole dish with tomato sauce / soup mix.  Add peppers.  Add remaining sauce, adding some to pepper tops.  Cover.  Bake at 350 for 1 hour.  Remove cover and bake another 10 minutes.

Asparagus Frittata

I'm not too big on pastry breakfasts; I enjoy a more savory meal in the morning if I am taking my time with it.  I also really like asparagus, so this recipe sounded pretty appetizing.  Unfortunately, I didn't have asparagus on hand.  If you refer back to a previous post, I do always have leeks on hand.  So I decided to sub in the leeks for the asparagus.  I think you could sub in just about any green vegetable here and it would still taste fantastic.

Just a note about the cooking procedure.  You really do need to make sure your pan is oven-safe.   This means no plastic handles or grips, no flimsy construction, and the ability to withstand oven temperatures.  Cast iron would probably work best for this, and if you are feeding a larger group, double the recipe to make a deep-dish version.

The recipe calls for only cooking the onion and asparagus (or whatever you are using) for two minutes.  I think the onions should be caramelized for a better taste and color.  This would probably double the cooking time to 4-5 minutes.

The recipe also states to sprinkle with pepper after the eggs are in the pan.  While this works for a wide pan (that yields a thin frittata), it might not evenly spread the pepper around if you are making a thicker version.  I would suggest to whisk the pepper in with the zest and salt.

The frittata is pictured here with simple hash browns.  A potato was peeled and cubed, then tossed in a pan with some olive oil.  Sprinkle with salt, pepper, and rosemary.  Let the potatoes brown on one side then flip over.  Keep repeating this process until they are golden and fork tender.

Leftovers

The sad reality of making all these tasty meals is that I also have a lot of leftovers.  I don't like wasting money, so I'm going to dig into some previously-enjoyed meals.  I'll be back on Thursday with another new dish for you all to check out.

Chicken with Leeks and Mushroom Sauce

I really like leeks.  I almost always have some in the fridge.  I think they add a really nice texture and flavor to fish and chicken dishes especially.  When I came across this recipe for chicken with leeks and mushrooms I got really excited.  I had actually concocted something similar to this about a year ago, although my version was more like an au poivre.  In any case, I was eagerly anticipating the combo of leeks, mushrooms, and brandy.

Unfortunately, I think the recipe as listed falls a little flat in the flavor department.  It's kind of hard to imagine that this would be flavorless, especially when so many tasty things go into it.  Admittedly, I used cognac instead of brandy, but I don't think a splash of cognac would sap the flavor from everything else.  If it does, I think we found a new way to get kids to eat their vegetables.
The one tip I have to try and bring some flavor back is to season at every step.  If you put something in the pan, toss in a few grinds of the pepper mill.  A dash of salt may help as well.
It may also be helpful to reduce the amount of chicken broth.  Try using 3/4 of a cup so there isn't as much liquid to diffuse the flavor.
Finally, and I know this goes against the healthy eating concept, try tossing in a small pat of butter.  This is generally how to finish a pan sauce anyway, so maybe that's what it was missing.  I hope you can take some of these tips and really make this dish work for you - it's got the right ingredients, it just needs some direction.

Black Pepper and Molasses BBQ Chicken Sandwiches

I am a pretty big BBQ fan.  There are two very delicious places within a few miles of my house, and they are certainly places I visit on “cheat” days.  In the meantime, however, it has to be possible to have BBQ that is a little on the healthy side.  Obviously eliminating the butter-soaked mac & cheese is a good place to start.  Using skinless chicken thighs instead of pork also helps.  Cooking Light has done a remarkable job with this recipe, and it turned out pretty damn good.

When you add the sauce ingredients into the pan, it definitely doesn’t look like it’s going to be enough.  Don’t worry, it really is.  It thins out while it cooks.  Two-inch pieces may be a little small for shredding – strips might work ok.

I think that the sauce could use a little less mustard, or maybe some honey.  It was pretty tangy – not my favorite kind of BBQ sauce.  The addition of brown sugar or honey would help a bit.  If you like tangy or vinegar flavored BBQ sauce, don’t change a thing.  If you like yours a little smoky, add some more cumin (be careful!) or even a dash of chipotle Tabasco.

If you have never pulled pork or chicken before, it couldn’t be easier.  Hold the piece of meat with one fork.  Taking the other fork, insert the tines in between the tines of the stationary fork.  Grab some of the meat with the moving fork and pull it through.  This basically shreds the meat in a very efficient manner.

Sandwich pictured with some homemade potato chips - fairly easy to make if you have a mandoline and a few bottles of oil you don't know what to do with

Chicken-Butternut Tagine

Dried plums.  That is so much classier than prunes, don’t you think?  I personally have nothing against prunes, but for some reason they have a stigma associated with them.  They really give this Chicken Tagine a sweet flavor among the heavy spices.  They also add some nice texture.  I think that Craisins would work well in place of the prunes – if you’re one of those folks who don’t like dried plums.

When you make this dish, be careful with the paprika.  A little goes a long way, and there is some definite kick.  I actually used cayenne instead, and it was a little over the top.  Regardless of which you choose, if you use too much, or if the spice is more than you prefer, a little brown sugar can help balance things out.

Word of caution – when you add the spices to the hot pan, make sure the exhaust fan is on.  Keep your face away from the pan.  The spices definitely smoke a little and can irritate the eyes.  The smoking is fine, and so is a little bit of the spice sticking to the pot.  Just scrape the bottom of the pan with a wooden spoon when you add the broth.

While the tagine can stand on its own, I wanted to keep things authentic.  I prepared a couscous dish to go with the tagine.  Prepare a box of couscous according to the directions.  While it’s simmering, sautee a medium zucchini that you have cut into bite sized pieces.  When they just start to brown, toss in a half can of chick peas.  After a few minutes in the pan, add all of this to the couscous with a handful of golden raisins.  Stir and serve under the tagine to soak up the delicious sauce.  Thanks to Cooking Light for the tagine recipe.

One last note.  I cooked the chicken longer than the 10-minutes called for by the recipe.  I think the breast meat dried out a little by doing so.  The sauce doesn’t thicken, so no need to cook longer.  Dark meat may solve this problem as well.

Breakfast Tacos

They say that breakfast is the most important meal of the day.  I tend to agree, and I really like to eat something filling and tasty to get my day going.  I have always been a fan of breakfast burritos, due to their portability.  When I came across this recipe for Breakfast Tacos, I immediately wanted to try it out (thank you Men's Health for the recipe).

I think this recipe would work well for tacos or burritos.  I think this would also work well for a brunch – lay out all the components and let your guests put together their own masterpiece.  Add in some fresh fruit and maybe some fresh-squeezed OJ, and you have a great meal that will keep you full for the better part of the day.

In the recipe only egg whites were used.  I like a little color and flavor with my eggs, so I used one whole egg.  The tacos turned out great, and I will definitely make them again.  Here are some suggestions to make these taste better and easier to eat.

1 – Using jar salsa may not the best way to go.  There is a lot of liquid that ultimately leaks out and makes the tortilla soggy.  Dice some tomatoes and onions instead.  Or better yet, mash the avocados and add the tomatoes and onions to that for a quick guacamole

2 – While the 6” tortillas are technically taco-sized, a larger tortilla might make these less messy to eat

3 – A little low-fat cheddar never hurt anyone

Spicy Turkey Cassoulet

I'm a sucker for cassoulet. I first had it at a bistro in Paris, and I am hooked. When I saw this recipe on Men's Health I got very excited. Could I make a delicious cassoulet at home that was quick AND healthy? Was it possible?

The short answer is yes. The recipe makes a large amount of cassoulet that is quick, tasty, filling, and healthy. There are a few modifications to make to the recipe, however, to really make it shine.

1 - The dish is great on its own, but the title calls it spicy. You really do need to use spicy sausage to actually make it spicy

2 - Remove the sausage before adding the orzo and garlic. Add the sausage back at the next step

3 - If you prefer a thicker-style cassoulet, use 1 cup of water instead of 1.5

4 - Crushed tomatoes would work better. If you do use stewed, break them up before adding

Following these substitutions, I think this dish will be fantastic. Enjoy!