Mediterranean Vegetable, White Bean and Feta Penne

Loaded with fresh ideas, I pulled this recipe from my "to make" list for an easy weekend meal. When I showed the recipe to my husband, he requested that I add some chicken. I thought it would be a great addition, too, and decided that seasoning it with Herbs de Provence would be a great complement to the flavors in the dish.




This dish is not only delicious, but a cinch to throw together.  The flavors are great (of course, I am a huge fan of feta cheese), and we discovered an added bonus - it is also delicious as a cold pasta salad for leftovers! 

Mediterranean Vegetable, White Bean and Feta Penne
Source: Slightly adapted from Clean Eating Magazine, February 2011, Page 40

6 oz whole-grain penne pasta
1 cup cooked canned white beans, drained and rinsed well
2 medium tomatoes, chopped
4 cloves of garlic, minced, divided
1 tbsp balsamic vinegar
1 tsp dried basil
1/4 tsp red pepper flakes
1/4 tsp sea salt
1 tbsp plus 2 tsp extra-virgin olive oil, divided
1 medium zucchini, cut into eighths lengthwise, then cut into 2-inch pieces
1 medium green bell pepper, cut into thin strips, then cut into 2-inch pieces
1/2 tsp dried rosemary
1 cup crumbled reduced-fat feta
2 boneless, skinless chicken breats (optional)
1 teaspoon Herbs de Provence (optional)

INSTRUCTIONS:
1. Cook penne according to package directions, adding beans during the last minute of cooking.

2. Meanwhile, in a medium bowl, combine tomatoes, 2 cloves garlic, vinegar, basil, pepper flakes and salt; set aside.

3. (Optional if using chicken) Heat 1 teaspoon oil in a large nonstick skillet on medium heat, tilting skillet to coat bottom lightly. Sprinkle chicken with herbs de provence, then add to skillet. Cook about 8 minutes on each side, or until cooked through. Remove from skillet.

4. Heat 1 teaspoon oil in same skillet over medium high heat, tilting skillet to coat bottom lightly. Add zucchini and bell pepper and cook for 4 minutes or until edges begin to brown, stirring frequently. Add remaining 2 cloves garlic and cook for 15 seconds, stirring constantly. Remove from heat, stir in tomato mixture and drizzle with remaining 1 tbsp oil. Chop chicken into bite size pieces and add to vegetable mixture. Cover to keep warm.

Four: Drain penne-bean mixture, place in a serving bowl, sprinkle evenly with rosemary and all but 1/4 cup feta. Spoon vegetable/chicken mixture over top and finish with remaining feta.

Orange Chipotle Chicken

My desire to finally get back in the kitchen was greatly influenced by the arrival of the latest issue of Clean Eating Magazine. I can’t get enough of this magazine. I’ve said it before and I will say it again – I seriously love it! The latest issue is chock full of recipes I can’t wait to try (many of them are listed as $2 per serving!), but this one jumped out at me immediately. The flavors sounded perfect, and I knew my husband would love them. Already having the ingredients in stock also helped to make it attractive (getting to the grocery store is somewhat more challenging these days).



This meal has the perfect trifecta – quick to make, packed with great flavors, and easy on the wallet. I am sure we will be revisiting it soon!

I neglected to deseed the chipotles, and the dish was pretty spicy, so remember to remove them if you are sensitive to that.


Orange Chipotle Chicken
Source: Clean Eating Magazine, February 2011, Page 38


1 tsp chili powder
1/2 tsp ground cumin (cumin haters like me can use coriander)
1/2 tsp sea salt
1 tsp safflower oil
4 boneless, skinless chicken breasts (about 1 lb), rinsed and patted dry, pounded to 1/2-inch thick
1/3 cup fresh squeezed orange juice
2 tbsp pure maple syrup
1 tbsp chopped chipotle chiles in adobo sauce (remove seeds to keep the heat down)
1 tsp orange zest
2 cups cooked brown rice
1/4 cup chopped cilantro

Directions

One: In a small bowl, combine chile powder, cumin, and 1/4 tsp salt. Heat oil in a large nonstick skillet on medium-high. Tilt skillet to coat bottom lightly. Season both sides of chicken with chile-cumin mixture and cook for 3 minutes per side or until no longer pink in center. Remove from skillet and set aside.

Two: Add orange juice and maple syrup to juice and bits left in skillet and cook for 1 minute to thicken slightly (until it measures 1/4 cup liquid) stirring constantly. Remove from heat, stir in chipotle chiles in adobo sauce and orange zest. Add chicken back to skillet, return to heat and cook for 1 minutes on medium high turning constantly.

Three: In a medium bowl, combine rice, cilantro and remaining 1/4 tsp salt. Serve chicken over rice and spoon any excess glaze over top of chicken pieces.

Nutritional Information (per serving: 3 oz chicken and 1/2 cup rice):
Calories: 283
Fat: 4g
Sat. Fat: 1g
Carbs: 32g
Fiber: 2g
Sugars: 8g
Protein: 29g
Sodium: 337 mg
Cholesterol: 32 mg

Quick Chicken Fricassee

I'm a huge fan of Cook's Illustrated for trusted, tested recipes. I've been getting the magazine for a few years, but recently let my subscription run out because I think I'd benefit more from the online subscription the offer. I love to research products and having all of their tests and ratings at my fingertips is more beneficial to me, than getting new recipes sent to my door a few times a year. However, in the last magazine issue I received, there were quite a few recipes that seemed perfect for us. This was one of them. I happily added the ingredients to my grocery list, but somehow completely forgot to write down the mushrooms. I decided to make it anyway and it was still fabulous! We are huge fans of chicken with a pan sauce recipes, and this was just one more recipe for our arsenal.



Quick Chicken Fricassee
Source: Cook's Illustrated, November/December 2010, page 20

Note:
Two tablespoons of chopped fresh parsley leaves may be substituted for the tarragon in this recipe.

• 2 pounds boneless, skinless chicken breasts, thighs, or a combination
• Table salt and ground black pepper
• 1 tablespoon unsalted butter
• 1 tablespoon olive oil
• 1 pound cremini mushrooms, stems trimmed, caps wiped clean and cut into 1/4-inch slices
• 1 medium onion, chopped fine (about 1 cup)
• 1/4 cup dry white wine
• 1 tablespoon unbleached all-purpose flour
• 1 medium garlic clove, minced or pressed through garlic press (about 1 teaspoon)
• 1 1/2 cups low-sodium chicken broth
• 1/3 cup sour cream
• 1 egg yolk
• 1/2 teaspoon freshly grated nutmeg
• 2 teaspoons juice from 1 lemon
• 2 teaspoons minced fresh tarragon (see note)

1. Pat chicken dry with paper towels and season with 1 teaspoon salt and ½ teaspoon pepper. Heat butter and oil in 12-inch skillet over medium-high heat. When foaming subsides, place chicken in skillet and cook until browned, about 4 minutes. Flip chicken and continue to cook until browned on second side, about 4 minutes longer. Transfer chicken to large plate.

2. Add mushrooms, onion, and wine to now-empty skillet and cook, stirring occasionally, until liquid has evaporated and mushrooms are browned, 8 to 10 minutes. Add flour and garlic; cook, stirring constantly, 1 minute. Add broth and bring mixture to boil, scraping bottom of pan with wooden spoon to loosen browned bits. Add chicken and any accumulated juices to skillet. Reduce heat to medium-low, cover, and simmer until instant-read thermometer registers 160 degrees when inserted in breasts and 175 degrees when inserted in thighs, 5 to 10 minutes.

3. Transfer chicken to clean platter and tent loosely with foil. Whisk sour cream and egg yolk together in medium bowl. Whisking constantly, slowly stir ½ cup sauce into sour cream mixture. Stirring constantly, slowly pour sour cream mixture into simmering sauce. Stir in nutmeg, lemon juice, and tarragon; return to simmer. Season to taste with salt and pepper. Pour sauce over chicken and serve.

Quinoa Vegetable Soup

The snow has been piling up around here, and that generally means one things: comfort food. In an effort to keep things healthy around here, I turned to this soup recipe for something warm, comforting, and most of all - filling!



I didn't have any marjoram (and wasn't about to go out to the store for some), but I found a spice blend in my cabinet that seemed like it would work well. I also used chicken broth, since that's what I had on hand. This is a delicious soup that is so easy to throw together. It's a great way to get in some vegetables and grains, so you can feel a little less guilty about some other comfort foods calling your name!

Quinoa Vegetable Soup
Yield: Approximately 4 quarts
Source: The Gracious Pantry

• 8 cups vegetable broth + 8 cups vegetable broth on reserve
• 2 cups uncooked quinoa (rinsed well, unless you buy pre-rinsed)
• 4 large carrots, peeled and sliced
• 1 small bunch celery, cleaned and sliced
• 1 small head broccoli, washed and chopped
• 2 lbs. mushrooms, washed and sliced
• 1 red onion, peeled and diced
• 2 tbsp. garlic powder
• 2 tbsp. onion powder
• 1 tsp. thyme
• 2 tsp. celery seed
• 1 tbsp. marjoram
• 2 tbsp. olive oil
• 1 vegetable bouillon cube

Directions

Step 1 – Saute the onions and mushrooms over low-medium heat in the olive oil until the onions are translucent and the mushrooms have completely wilted.

Step 2 – In a large soup pot (a 4 quart pot), combine 8 cups of broth, carrots, celery, broccoli, onion/mushroom mixture, bouillon cube and spices. Bring to a boil.

Step 3 – When the soup is at a full, rolling boil, add the quinoa.

Step 4 – Reduce heat to a simmer. Cook until the vegetables are soft and the quinoa is transparent.

Step 5 – Add extra vegetable broth as needed to maintain a soupy consistency.

Getting back in the kitchen

I apologize for the lack of updates in the last month or so. Things changed greatly in our home last November when we welcomed our new son into the world. We are slowly adjusting to our new (and wonderful) life, so I hope to begin posting regularly again. Thanks for sticking with me during this brief hiatus!

Frozen Banana Delight

As we enter the holiday season, filled with tempting treats loaded with fat and sugar, I thought I'd show you an easy alternative that might help curb your cravings for treats that don't fit a clean eating lifestyle. 



Otherwise known as “one ingredient ice cream” or “banana ice cream,” this super easy treat is a cool, creamy alternative to ice cream.  It can be enjoyed in it’s simplest form – with just bananas, or with a few key additions to punch up the flavor. My favorite additions are peanut butter and cocoa powder!



Frozen Banana Delight

1 ripe banana
1 tablespoon natural peanut butter (optional)
1 teaspoon cocoa powder (optional)

Slice banana into chunks and freeze in a single layer on a parchment lined plate or cookie sheet. Once frozen, place all ingredients in a blender or food processor. Blend until it is transformed into a creamy treat. You may need to intermittently stop the processor or blender to scrape down the ingredients.

Mexican Shrimp Burgers

My husband was originally a little skeptical about the idea of shrimp burgers, but he was nice enough to wait and tell me that AFTER I made them. These burgers totally won him over. We both agree that they are fantastic, and definitely something different! I love that they are actually relatively easy to prepare and being able to use frozen shrimp, which thaw quickly, makes it even more attractive.


Mexican Shrimp Burgers
Source: slightly adapted from Everyday Gourmet /  FN

1 pound medium shrimp, shelled and deveined
1 egg
2 tablespoons chopped cilantro leaves
2 garlic clove, peeled
3/4 cup whole wheat bread crumbs, plus more as needed
1 poblano chile, roasted, peeled, stemmed, seeded, and diced
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 tablespoons vegetable oil

Avocado Aioli:
1 Hass avocado, halved, pitted, and peeled
1/4 cup plain greek yogurt
1 tablespoon fresh lime juice
2 medium garlic cloves, peeled
1 serrano chile, stemmed, halved and seeded
2 tablespoons chopped cilantro leaves
Sea salt and freshly ground black pepper

6 whole wheat burger buns, split in half
2 medium tomatoes, or pico de gallo
6 lettuce leaves or a mixture of baby lettuce leaves

Directions

Burgers:
In a food processor, combine the shrimp, egg, cilantro, garlic, 3/4 cup bread crumbs, poblano chile, salt, and pepper. Process until the mixture is a coarse puree. (If the mixture is too wet, add additional bread crumbs, 1 tablespoon at a time, until the mixture can be molded easily). Form the mixture into 4-6 patties and put on a plate and store in the fridge to firm up while you make your aioli.

Avocado Aioli:

Scoop the avocado pulp into the bowl of a food processor. Add the yogurt, lime juice, garlic cloves, serrano chile and cilantro. Process until smooth. Season with salt and pepper, to taste.

Heat the oil over medium-medium high heat in a non stick skillet. (because the shrimp doesn’t have a lot of fat, the oil will help develop a nice crust). Add burgers to pan, gently sear until golden, about 3 minutes per side, depending on the thickness. Cover burgers while cooking to ensure that the shrimp will cook through. Do not over cook the burgers! Like anything using shrimp, it will taste best when the shrimp are just cooked through.

To assemble:

Serve the shrimp burgers on buns, topped with avocado aioli, sliced tomato or pico de gallo, and lettuce.