Banh Mi Meatball Salad

This is a quick and healthy dinner packed with lots of flavor.

Ingredients:

  • 1/2 c rice vinegar
  • 1 tsp sugar
  • 1 tsp salt
  • 1 c grated carrot
  • 1/2 large diakon, grated
  • 3 shallots, sliced thin
  • 1 – 8 oz baguette, cut into 1 inch pieces
  • 2 TBSP vegetable oil
  • 1 lb ground beef
  • 1 TBSP garlic, minced
  • 1/4 tsp red chili flakes
  • 1-2 tsp pepper
  • 1 TBSP fish sauce
  • 1 1/2 lb romaine, torn into bite size pieces
  • 1 cucumber, sliced thin
  • 1/2 c chopped cilantro and mint
  • Lime wedges

Whisk vinegar, sugar and 1/2 tsp salt in a medium bowl. Add carrots, daikon and shallots and toss gently. Refrigerate for at least 30 min. 

Heat oven to 450. Put the bread on a baking sheet and bake until lightly toasted. 

Combine beef, garlic, red pepper flakes, fish sauce and 1/4 tsp salt. Shape into meatballs, place on a pan sprayed with olive oil. Bake until brown 8 – 12 minutes. 

Combine lettuce, pickles, bread and cucumber in a large bowl, toss with 1 TBSP oil. Divide among bowls and garnish with meatballs, cilanto and mint.



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Slow Cooker Jerked Chicken Tacos

The 

Skinny Tastes inspired this healthy taco for Taco Tueaday. And they make great leftovers as a taco salad on Wednesday. I used TJs mango salsa but any brand of mango salsa will work.

Ingredients:

  • 3 cloves garlic, minced
  • 2 TBSP jerk seasoning
  • Salt and pepper
  • 1 1/2 lb boneless chicken thighs
  • 1/2 c fresh orange juice
  • 1/4 c lime juice
  • 1/4 c cilantro
  • 1 large mango diced
  • 1 pint of mango salsa
  • 1/2 medium avocado, sliced
  • 2 heads romaine lettuce, chopped
  • 1/2 c shredded carrot
  • 2 TBSP lime juice
  • 1 tsp jalapeno vinegar, from canned jalapeños
  • 2 tsp canola oil
  • 12 corn tortillas

Season chicken with salt, pepper and jerk seasoning. Combine chicken, lime juice, orange juice and cilantro in a slow cooker. Cook on high for 2 hours. Shred and retune to liquid, keep warm.

Combine mango, lettuce, lime juice, jalapeno and oil in a large bowl, toss until well combined. Top with avocado.

Heat tortillas in a skillet. Spoon in 1/3 c chicken, top with salsa and serve with salad.

Serves 6.

Artichoke and Spinach Strata



This is low fat healthy comfort food perfect for meatless Monday.

Ingredients:

  • 1 bag spinach
  • 1 bunch of green onions chopped
  • 12 oz frozen artichoke hearts, defrosted
  • 8 oz sourdough, in 1 inch cubes
  • 6 oz Monterey Jalapeno Jack
  • 1 3/4 c 1% milk
  • 2 tsp dijon
  • 1/2 tsp pepper
  • 1/2 tsp groung nutmeg 
  • 3 egg whites
  • 1 egg
  • 1/4 c parmesan 

Preheat oven to 375.

Combine spinach, onions, artichokes, bread in cheese in a 11×7 baking dish.

Whisk milk, dijon, nutmeg, pepper and eggs until combined. Pour over strata, top with cheese and bake for 40 – 45 minutes until set and browned on top.

Serves 6. 7 WW PP.

Roasted Lamb Ribs

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Lamb ribs came last month in our AgLocal box. I boiled them then roasted them on a bed of rosemary – they were delicious!

Ingredients:
3 large cloves garlic
1 medium yellow onion, peeled and halved
1 carrot, peeled
1-1/2 to 2 pounds lamb ribs
1 bay leaf
1 tsp salt
1 generous tablespoon fresh rosemary leaves, roughly chopped
1 large bunch of rosemary
1 tsp dried caraway seeds
Salt and pepper
olive oil

Peel two of the garlic cloves and bash them lightly with the side of a knife to break them open and release their oils. Place them along with the onion, carrot and ribs in a into a lidded stock pot or pan large enough to hold them easily and add water to cover. Add bay leaf and salt and bring to a boil. Reduce the heat to a slow simmer. Cover and simmer for about an hour. Transfer ribs to plate. Discard the remaining solids and cooking liquid. Ribs can be made ahead up to this point and refrigerated.

Roast the ribs. Preheat the oven to 350ºF.

Mince the remaining garlic clove and drizzle with a little olive oil. Season ribs on top with some salt and a generous grinding of pepper. Sprinkle chopped rosemary and caraway seeds over ribs and arrange garlic slices on them. Place ribs on the remaining rosemary sprigs in a lightly oiled roasting pan and place in oven. Roast ribs until nicely browned, about 1 hour. Remove from oven and let them rest for about 5 minutes. Slice into individual ribs and serve.

Serves 4.

Grilled London Broil

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Marinated and grilled beef – what could be better?

For marinade:
4 large garlic cloves, minced
4 TBSP balsamic vinegar
4 TBSP fresh lemon juice
3 TBSP Dijon mustard
1 1/2 TBSP Worcestershire sauce
1 TBSP soy sauce
1 tsp dried oregano, crumbled
1 tsp dried basil, crumbled
1 tsp dried thyme, crumbled
1/2 tsp dried hot red pepper flakes
2/3 c olive oil
2 to-2 1/2 pound London broil

In a bowl whisk together marinade ingredients until combined well.

Put London broil in a large resealable plastic bag and pour marinade over it. Seal bag, pressing out excess air, and set in a shallow dish. Marinate meat, chilled, turning bag once or twice, overnight.

Grill meat, marinade discarded, on an oiled rack set about 4 inches over glowing coals, turning each once, 9 to 10 minutes on each side, or until it registers 135°F. to 140°F., on a meat thermometer for medium-rare meat. Let rest for 10 minutes then slice.

Serves 6 – 8.

Buffalo Chicken Salad

IMG_1472
This is a quick and easy meal, prefect for a week night.

Salad dressing:
1/2 c crumbled blue cheese
6 oz fat free sour cream
1 TBSP light mayonnaise
1 TBSP lemon juice
1 TBSP white wine vinegar
1/8 tsp garlic powder
salt and pepper

Add all ingredients to medium size jar and shake to combine.

Buffalo Chicken:
1/2 tsp garlic powder
1/2 tsp paprika
1/2 tsp chili powder
1/8 tsp black pepper
1/2 TBSP oil
1 lb strips chicken tenderloin
1/4 c Frank’s Hot Sauce

Combine garlic powder, paprika, chile powder and black pepper in a shallow dish. Dredge chicken tenders in seasoning.

Heat a non-stick skillet over medium heat add the oil and cook the chicken 3 – 4 minutes per side. Place in a shallow bowl and toss with wing sauce.

Salad:
1 bag of salad greens
1 c shredded carrots
1 cucumber, sliced thin
Crumbled blue cheese

Toss the salad with some dressing and top with blue cheese and chicken tenders.

Serves 4.
5 WW PP

Carrot and Daikon Salad with Peanut Dressing

IMG_1430
This is adapted from Diana Henry’s A Change of Appetite. It’s crispy and crunchy with a spicy sauce – how can you go wrong? I added some spinach and served with brown basmati – if you can’t go without meat add some grilled chicken.Ingredients

EQUIPMENT:
food processor or a blender
9 1/2- inch springform pan
INGREDIENTS:
Vegetable oil and flour for preparing the pan
3 cups pumpkin or butternut squash puree
3/4 cup 1% fat milk
1/3 cup honey (113g)
1/3 cup unbleached, all-purpose flour
Grated zest of1lemon (preferably organic)
1/ 4 teaspoon fine sea salt
1/2 teaspoon vanilla extract
3 large eggs, lightly beaten
LEMON SAUCE:
Grated zest of 1 lemon, preferably organic
1/ 3 cup freshly squeezed lemon juice
3 tablespoons honey
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Directions

1
1. Preheat the oven to 425 degrees F. Oil the pan and set aside.
2
2. In the bowl of a food processor or a blender, combine the pumpkin puree, milk, honey, flour, lemon zest, salt, vanilla, and eggs. Process to blend.
3
3. Pour the mixture into the prepared pan. Place the pan in the center of the oven and bake until golden and firm, and a toothpick inserted into the center of the flan comes out clean, 35 to 45 minutes.
4
4. Remove to a rack to cool. After 10 minutes, run a knife along the side of the pan. Release and remove the side of the springform pan, leaving the flan on the pan base.
5
5. While the flan cools, prepare the topping: Combine the lemon zest, honey, and lemon juice in a small saucepan and simmer over low heat until the honey is dissolved, 2 to 3 minutes.
6
6. Serve the flan warm or at room temperature: Cut it into thin wedges and top with the warm lemon sauce.

Ingredients:
1 daikon radishes, julienned
1 c shredded carrots
6 radishes, sliced thin
1 c mung beans
1/4 c cilantro leaves
1 TBSP rice vinegar
Juice of 1 lime
1 tsp sugar
2 c spinach

Combine vinegar, lime juice and sugar in a bowl, whisk until sugar is dissolved. Toss with remaining ingredients. Set aside.

Dressing:
1 1/2 TBSP peanut oil
3 shallots, sliced thin
2 garlic cloves, minced
3/4 inch piece of ginger, minced
1 red chile, sliced thin
1/4 c peanuts, chopped
2 tsp sugar
1 1/2 tsp soy sauce
2 TBSP sesame oil

Heat peanut oil in a skillet, add shallots, cook over medium heat until golden brown. Add garlic, ginger,-‘s chile cook for 1 minute. Add peanuts and sugar stir for a couple minutes until sugar starts to caramelize. Take off heat and lime juice and soy sauce. And 2 TBSP water then sesame oil.

Spoon peanut dressing over spass and serve.

Serves 2 – 4.
4 WW PP.

Pumpkin Flan

IMG_1396
I had my reservations about this dessert, but it’s low fat and Patricia Wells has never let me down. I can’t believe I have not made this before it is quick, easy and wonderfully sinful tasting!

Ingredients:
3 c pumpkin puree
3/4 c 1% fat milk
1/3 c honey
1/3 c flour
Grated zest of1lemon
1/ 4 tsp salt
1/2 tsp vanilla
3 large eggs, lightly beaten

LEMON SAUCE:
Grated zest of 1 lemon
1/ 3 c lemon juice
3 TBSP honey

Preheat the oven to 425 degrees F. Spray a 9 inch spring form pan.

In a food processor or a blender, combine the pumpkin puree, milk, honey, flour, lemon zest, salt, vanilla, and eggs. Process to blend.

Pour the mixture into the prepared pan. Place the pan in the center of the oven and bake until golden and firm, and a toothpick inserted into the center of the flan comes out clean, 35 to 45 minutes.

Remove to a rack to cool. After 10 minutes, run a knife along the side of the pan. Release and remove the side of the springform pan, leaving the flan on the pan base.

While the flan cools, prepare the topping: Combine the lemon zest, honey, and lemon juice in a small saucepan and simmer over low heat until the honey is dissolved, 2 to 3 minutes.

Cut it into 12 thin wedges and top with the warm lemon sauce.

Serves 12.
2 WW PP