Grilled Tuna Cobb Salad for Two

Getting ready for school to start was my full-time job this week. I checked out books to begin the year and copied rock and roll decorations for the classroom. I attended countless training sessions and planned lessons in detail. I  made checklists and ran off a scavenger hunt puzzle.

All this preparation was fun, but it did not leave much time for cooking. One night I found myself looking into the refrigerator wondering what to make as the sun went down. Leftovers? Why not.

Rod had grilled tuna the night before. I  made the refrigerated leftovers into a grilled tuna cobb salad. I flaked off the cool tuna over iceberg lettuce, added hard boiled egg, black and wild rice, black beans and corn cut from the cob. Fresh strawberry slices added color and vitamin C to the dish. I topped it with HEB Crispy Onions and low-fat ranch dressing. For this salad the measurements are approximate, add more or less to suit your taste.

Grilled Tuna Cobb Salad for Two
6-8 oz. grilled tuna
fresh boiled corn, cut from the cob
2-3 Tbsp. black beans
2-3 Tbsp. steamed brown and wild rice
2 hard boiled eggs, sliced
6-8 strawberries, sliced
iceberg lettuce
1 handful HEB Crispy Onions
2 Tbsp. low-fat ranch dressing
black pepper

Clean lettuce leaves and form a lettuce bowl on two plates
Add corn, beans and rice in center of leaf bowls
Add tuna, hard boiled egg, and strawberries
Top with Crispy Onions
Dress with low-fat ranch dressing, pepper to taste

Enjoy!

Joyful cooking,
Tina

Lady Cream Peas in Garlic Cream Sauce

Yesterday was a ranch work day. As is our tradition, when friends and family come to help with heavy chores, we thank them with a slow-cooked, country meal. Last night, I served pecan-smoked chicken and bratwurst, dill green beans with red potatoes, and fresh local corn on the cob. I added lady cream peas in a garlic cream sauce as a special southern side dish. Its garlic aroma and velvety texture lured even vegetable-skeptic cowhands into tasting a bite and soon helping themselves to seconds. Since I wanted the cream sauce without lumps, I used powdered spices. This was not our low-cal meal of the week, but I made healthy choices in combinations and limited the butter to an amount that added flavor but only traces of fat per serving. I hope you will give it a try.

New to Lady Cream Peas? Here is a little more about them:
Not to be confused with creamed English green peas, lady cream peas are similar to black-eyed peas but are soft, sweet, and delicious.  They are a southern favorite found mainly at farmer's markets where coveted bagfuls are divided and frozen to add a summertime feel to any meal. This week, I found some locally grown at my HEB. I was delighted.

Lady Cream Peas in Garlic Cream Sauce
4 cup Lady Cream Peas
2 Tbsp. butter
1/2 cup low-fat milk
1/2 cup no-fat yogurt
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. ground thyme
1 tsp. corn starch
salt and pepper to taste

Wash lady cream peas in cold water bath, let stand in water 30 minutes
Replace water and add to about six cups
Boil 1 1/2 hours, drain retaining 1 cup liquid, but do not rinse, set aside
Melt butter in large pot
Over very low heat, slowly combine melted butter with milk and yogurt until smooth
Add garlic powder, onion powder, and ground thyme
Add liquid from the peas, stir until well blended slowly
Holding teaspoon over the pot, and stirring, slowly tap in the corn starch
Add the lady cream peas
Gently fold mixture together over low heat
Continue gently stirring until the starch from the peas is absorbed and cream is velvety

Dish is ready when a spoon across the pan bottom shows the pan clearly
Serves six

Dijon Agave Chicken Breast Stuffed with Shiitake Mushrooms

Earlier this week, I waited for a realtor to show our ranch. The house was mopped and staged. I sat on the steps with my little dog in my lap as the designated time came and went. To my amazement, the appointment was an hour late! Fortunately, I had prepped my meal ahead of time. Once everyone left, I popped the chicken in the oven and steamed the vegetables. Score one for healthy eating!

Dijon Agave Chicken Breast Stuffed with Shiitake Mushrooms is a good, healthy meal that is easy to make, pretty on the plate, and low in calories. I made the dijon agave sauce by combining the ingredients with some no-fat yogurt. The mushrooms were sauteed with garlic in olive oil. A little chicken broth, cubed bread, nutmeg, and salt and pepper were added to make a delicious stuffing. Paired with steamed, fresh french green beans and tiny red potatoes, it was delicious. I hope you enjoy this recipe!

Dijon Agave Chicken Breast Stuffed with Shiitake Mushrooms
2 boneless, skinless chicken breasts
2 handfuls shiitake mushrooms
2 Tbsp. extra virgin olive oil
1 cup chicken stock
1/2 tsp. nutmeg
salt and pepper
3 slices your choice bread, cut in cubes
1 cup no-fat yogurt
2 Tbsp. dijon mustard
2 Tbsp. agave

Preheat oven to 325 degrees
Cover chicken breasts with plastic wrap, pound to 1/2 inch
Heat frying pan, add olive oil and saute mushrooms until soft
Add chicken broth and continue to cook until mushrooms turn dark brown
Remove from heat, combine with cubed bread and nutmeg
Salt and pepper to taste, set aside
Combine no-fat yogurt, mustard, and agave in separate container, set aside
Unwrap chicken breast, place 1/2 the stuffing in the center, roll
Place seam side down in ungreased casserole dish
Top with an additional sprinkle of nutmeg
Bake 35 minutes or until chicken reaches 160 degrees internal temperature

A note about lite olive oil-
Lite olive oil is not lower in calories. It is lighter in color and milder in taste.

Basil Pesto Shrimp and Asparagus with Thai Noodle

We are spoiling ourselves and enjoying seafood several times this week. Lauren, my daughter with ulcerative colitis, is away so I am not making duel meals. She will be home tomorrow. Friday is steak night. It is usually the one night of the week that we eat beef.

Last night we enjoyed some jumbo white shrimp butterflied and cooked in a basil pesto with fresh asparagus. I tossed it with Thai noodle, also know as rice sticks. If you have not yet found this gluten-free pasta substitute, it is worth a try. We enjoy it as a low-calorie spaghetti or quick-cooked in a stir-fry. A side of fresh avocado and tomato and a slice of asiago cheese bread made this a special meal to share.


Basil Pesto Shrimp and Asparagus with Thai Noodle
1 bunch fresh asparagus
1/2 box Thai Noodle
1 lb. shrimp, deveined and butterflied
4 Tbsp. basil pesto
3 Tbsp. lite extra virgin olive oil
salt and pepper to taste

snap asparagus and soak in ice cold water
boil 6 cup water in a large pot
devein and butterfly the shrimp
add Thai Noodle to boiling water, turn off heat and let sit 6 minutes, pour into colander
heat basil pesto and olive oil in large frying pan
add asparagus, cover and cook until it turns bright green
uncover, add 2 Tbsp. warm water and shrimp
cook shrimp and asparagus until the shrimp is done (about 4 min.)
add Thai Noodle into the shrimp and asparagus mixture
toss gently to coat, add salt and pepper to taste, serve immediately

You can top this meal with a little parmesan cheese or crushed red pepper.
Have a joyful day! Happy cooking.
Tina

Curried Mango Turkey Breast

I just love August. Yesterday, I went back to my classroom for the first time in several months. I unstacked the chairs and arranged the desks. I unboxed my library and set the books invitingly on the shelves. I unrolled the flags and placed them in their holders - all ready for the first morning announcements of a new school year. Ahhh... I think you have to be a teacher to understand how great a feeling this is. :)

After a quick stop at HEB, I was back home and ready to make supper. I needed something tasty and quick. I chose Stonewall Kitchen Curried Mango Grille Sauce. I think you will like it.

First, I scored (cross-cut) the turkey breast to create a greater surface area and poured the curried mango over the turkey. I flipped it once to get the thick sauce in the score lines and placed it in the refrigerator to rest. Next, I steamed fresh zucchini and yellow squash with coriander, cooked brown rice, and combined a no-fat, plain yogurt with fresh sliced peaches and a touch of agave. I love the way fresh peaches taste with mango and the agave made it a sweet treat.

When my husband, Rod, got home, we popped the turkey breast on the grill in an aluminum foil boat, and in under 30 minutes we enjoyed a simple, workday meal.

Here is the simple recipe. Enjoy.
Curried Mango Turkey Breast

1 turkey breast tenderloin
1/2 bottle Stonewall Kitchen Curried Mango Grill Sauce

Preheat grill or oven
Score the turkey breast
Cover with Curried Mango Grill Sauce
Make an aluminum foil boat
Cook in the covered grill or oven for about 20 minutes or until the internal temperature reaches 160 degrees

Joyful cooking!
Tina

Parmesan Risotto with Shiitake Mushrooms and Sun Dried Tomatoes

My friend Chassidy said it right! Risotto is not a rice, it is a cooking method. It is also a delicious dish with many ingredient possibilities that my family really enjoys. The rice that is usually used in risotto is called arborio. It has a high starch content and isn't processed too much. When arborio rice cooks, it releases its starch and makes the creamy sauce that we love.

To make risotto, slowly add warm broth to rice and stir and stir until it is absorbed, then repeat. This method allows the rice to absorb a super amount of moisture and release starch. Any tasty rice will do, but be sure to serve it right away so it doesn't get too gloppy. Last night I had the left over basmati from Sunday, so I used that. If I was using uncooked rice, I would add it to the olive oil for a minute or two until it smells nutty, but not brown, then add the chicken stock. I added shiitake mushrooms, sun dried tomatoes, a spicy sorreno pepper, and parmesan cheese to make a rich, complex rice dish. Paired with grilled orange roughy and a tossed salad, it was a delicious meal low in calories and very satisfying.

I hope you enjoy this recipe. Joyful cooking!

Parmesean Risotto with Shiitake Mushrooms and Sun-Dried Tomatoes
2 cups cooked rice
3 Tbsp Lite Extra Virgin Olive Oil
4 garlic cloves, grated
3 green onions (scallions) with stems, chopped
1 sorreno pepper with seeds
1/2 orange color green pepper
2 handfuls shiitake mushrooms (about 1 1/2 cup)
1 cup sun dried tomatoes, chopped
2 1/2 cup chicken stock
2 cups shredded parmesan cheese

warm chicken broth, put aside
heat EVOO in frying pan
add grated garlic, onion, and peppers, cook about 2 minutes to flavor the oil
add mushrooms, sun dried tomatoes, stir well
reduce heat to simmer, add cooked rice, toss

slowly add warm chicken broth one ladle at a time
stir until mixture absorbs the liquid, do not brown
continue this process until all the liquid is gone - about 20-30 minutes
take your time, it is worth it!
turn off heat, spread rice mixture over bottom of frying pan
top with parmesan cheese

Enjoy!

Teriyaki Veggies

Last night I made a duel meal for the three of us. Since the bacterial levels in fish can sometimes cause an ulcerative colitis flare-up, I grilled chicken breast and halibut fillets in separate aluminum foil boats. I spread a little lite extra virgin olive oil on the bottom of the boat and added a seasoning from Micheal Geoffry that we all like. Served with basmati rice and teriyaki veggies, it made a nice meal.

Teriyaki veggies are a favorite in my house. Last night I made them with a red potato and turnip base, then added broccoli, onion, orange color green pepper, celery, apple, and pineapple. Whoa! I hear you saying. Do those veggies go together? Do I even like turnips? Give it a try and you may be pleasantly surprised.

Teriyaki Veggies

3 tbsp. canola oil
5 small red potatoes
2 medium turnips
1 medium tart apple
5 broccoli florets (about 1/2  head)
1/4 medium onion
1/2 orange colored green pepper
1 celery stalk
2 cups cubed pineapple with natural juice
6 oz lite teriyaki sauce
1/4 tsp. grated horseradish

Prepare all veggies, cut into slices, and set aside. Heat canola oil in a large frying pan. Add the potatoes and turnips. Splash with teriyaki. Cover. Cook until they are no longer crisp. (About four minutes)

Add the remaining ingredients. Toss to coat all the veggies with teriyaki sauce. Add a little more, if needed. Cover and reduce the heat. Cook for 20 minutes or until all the veggies are fork tender. Stir as needed and taste to determine the right amount of horse radish for you. As written, this is very mild.

Serve separately or over basmati rice.

Facts about turnips-

• low calorie source of vitamin C and fiber
• turnip greens contain large amounts of vitamin A and lutein which has been shown to help prevent macular degeneration and cardiovascular disease

Facts about potatoes-

• excellent source of vitamin C and potassium
• contains gutahione, a powerful antioxidant
• potatoes are NOT bad for you