Chicken Enchiladas

Although we haven't started school yet - we seem to always be so busy! Its probably because neither of us enjoy just laying around the house for too long. Since fall is now approaching I decided to celebrate with Chicken Enchiladas! And it's super easy to boot :)

Get your chicken breast (or thighs) and throw it in your slow cooker and cover with enchilada sauce. Let cook on low for 4 hours (or on high for about half the time). If your chicken isn't fully covered by sauce, half way through flip it over. Once cooked, shred the chicken with two forks.

Grab a casserole dish or glass oven-safe dish and heat your tortillas for 4-7 minutes at 350 degrees F. Take the dish out of the oven and spoon your shredded chicken into each tortilla. Fold the tortilla like a taco so it is standing upright with the meat spread out in the center of the fold. Place all your tortillas in the pan, standing up right. Spoon or pour the enchilada sauce over all the tortillas to soak the tortillas and meat. If desired, sprinkle dairy free cheese, like Daiya, and then place in the oven for 15-20 minutes. If the cheese begins to brown or bubble to quickly, tent aluminum foil over the dish, and then continue cooking for the rest of the time.

Serve 2 enchiladas. Add cilantro, vegan sour cream, ect. if desired. Enjoy!

Grilled Cheese with an Apple Spring Salad

Ever have a night where you just don't feel like the usual? Sometimes it's breakfast but tonight I was feeling something really different. I found this recipe in the recent Bon Appetit magazine and it just drew me in! And this is easily vegan - for Justin we made a ham & cheese sandwich. There is a vegan cheese with the brand Daiya with a claim to fame of melting and stretching! It doesn't exactly look very pretty but it tastes decent. Justin was a fan of the flavor - so he definitely recommends it.

For the healthy version, spread a thin layer of the butter on just the outsides of the bread with about 1/3-1/2 cup of cheese, to taste. Heat a frying pan to medium heat and cook 3-4 minutes per side. Turn the heat down if the cheese needs to melt still and leave for a couple additional minutes.

In the meantime, whisk together about 4 tbsp olive oil, juice from half to one lemon, minced shallots, and salt and pepper. Toss with spring lettuce and cubed apple pieces. And serve!

Beef Kebabs and Vegetables

One of my most favorite summer dishes this year - I found this marinade randomly - by just searching for the things I actually already had in my pantry and it is the best marinade. No joke! Now the real tip for this meal is do not skimp on your meat! The beef needs to be a higher quality roast cut since this is the star of your meal. You are marinating the beef in order to have some wonderful flavor but you want the beef to melt in your mouth!

Marinade

You will want to cube your meat and place them in a ziploc (or other baggy) with the marinade and leave for 3+ hours. Remember to flip the baggy to ensure all the cubes are covered!

• 1 envelop dry onion mix
• 1/2 cup ketchup
• 1/4 cup olive oil
• 1/4 cup vinegar (I used red wine but white would work)
• 1-2 tablespoons mustard (dijon would work best but I recommend any mustard that has a similar profile - so horseradish mustard would be a no go lol)
• 1/2 cup water
• Salt, if desired. I find the onion mix is incredibly salty so I don't add any additional salt.

Grill your meat for 3-5 minutes per side (medium heat on my grill) for medium rare to medium center.

Vegetables

Chop up your vegetables as even as possible, with flat edges if possible so they will sit flat against the grill. Toss in a small amount of olive oil and sprinkle salt or seasoned salt (like Lowry's). Grill until soft with nice char marks!

Enjoy :)

450 CALORIES

Tri-tip Over Cauliflower Mash With Brussels Sprouts

I had absolutely zero inspiration as to what to make for dinner tonight but a friend was roasting a tri-tip on the BBQ for a going away party and it smelled so good! So I was inspired...or salivating more like it...over this lovely piece of meat. And I wanted to eat something different with it so I settled on cauliflower mash. This is a very low calorie meal so enjoy without the guilt! :)

Dry Rub

Mix the following ingredients together in a bowl and rub the seasoning over your tri-tip. I sliced the tri-tip in order to make thin filets so they wouldn't take long to grill. It's definitely not necessary it all depends on how you want to cook your meat (you can also grill all sides for a nice sear and finish it off in the oven). The dry rub is pretty sweet so if you want more of a savory rub I would cut down the sugar and increase the other spices. I'll list the original rub and my alternative version for a more savory flavor.

Original

• 1/3 cup brown sugar
• 3-5 tbsp paprika
• 3-5 tbsp chili powder
• 1 tsp onion powder
• 1-1/2 tsp garlic powder
• 1 tsp black pepper
• 2 tbsp sea salt

Savory

• 1/4 cup brown sugar
• 3-5 tbsp paprika
• 3-5 tbsp chili powder
• 2 tsp onion powder
• 1 tsp garlic powder
• 2 tbsp sea salt
• 2 tbsp ground cumin

Leave your tri-tip with rub for a couple hours or immediately place on the grill. For about a 1/2" thick slice, grill 2-4 minutes per side for a medium-rare or medium cook. Let rest for at least 5 minutes.

Cauliflower Mash

The key to this mash is to ensure that the cauliflower is steamed or boiled until very soft. This will result in the best mash, or puree if you use a hand blender or blender. I boiled my cauliflower florets in a large pot of unsalted water so I can season the mash as I prefer. Instead of adding milk to the mash, use the water reserved from boiling the cauliflower. A delicious alternative to potato mash, particularly for those eating low or no carbs!

• 1-2 medium heads of cauliflower, cut into florets. Boil or steam until very soft. 1 medium head will serve about 4.
• 4-8 cloves of garlic, roasted in foil. Wrap garlic cloves in aluminum foil with a splash of olive oil and bake at 400 degrees F for 30-35 minutes, or until cloves are soft when pressed. If you need a short cut, you can also saute the garlic in olive oil and then add to the mash (or if pureeing, add before blending).
• Mash with a potato masher until smooth or blend with a hand blender. Add 1-2 tbsp of dairy-free margarine.
• Season with salt, pepper, and nutmeg to taste.

Brussels Sprouts

These are super easy vegetables and only have three steps! First, rinse the vegetable really well underneath running water. Cut the end piece off and remove the first layer of leaves. It's a great precaution to make sure the brussels sprouts are actually well cleaned. Slice the brussels sprouts in half for two reasons: A) it will shorten the cook time and B) you can ensure the middles are tender. Put the brussels sprouts in a microwaveable dish with about 1/3 cup of water or a couple tablespoons of olive oil and season with salt and pepper. Microwave for 5-6 minutes, or until tender but not mushy (unless you want them that way!). 

Plate your meal by spreading the mash under the tri-tip, this will soak up all the meat juice and it will be delicious! Serve with your side of brussels sprouts and enjoy!

440 CALORIES

Spaghettini and Bolognese

Everyone is lead to cooking by their experiences. I learned to cook from my Mum but not in the way you would expect. My mother is quite the force in the kitchen and she stops for no one and hates when anyone interferes with her space. So I spent my childhood watching in on my Mum cooking but never actually cooking. I think my words were "why do I need to when you do it so well?" Oh the ignorance of youth! It so happened that I didn't really need any cooking lessons - although my knife work could use some refining - thankfully there was some transfer of ability! My Mum also used to lie to me about what I was eating in order for me to really try something new without any prejudices. It's really funny because it always backfired on her. I also have a really well-developed palate now...thanks Mum!

Besides my ability to cook, there is a couple things I learned from my Mum:

1. Don't let cuisines form your boundaries. Working with different spices and ingredients is the best way to expand your techniques and go outside of your comfort zone. My Mum was an amazing cook and never cooked from the same cuisine background two meals in a row.
2. Knowing flavor profiles and what things taste like is the best way to cook. You don't have to follow a recipe that way because you taste until it tastes right. I will stand there and think about what it needs in order to taste "complete" before I will serve it to anyone - even myself! 
3. Big fancy meals are spectacular but sometimes you just need something quick. And more delicious than a microwaved meal. This is one of my favorite easy meals - bolognese sauce!

Bolognese sauce is so delicious and very versatile - plus its great for pretty much any weather although it is very hearty. So the versatile part means put anything you want in your bolognese! It's the type of meal that you throw in whatever you veggie or meat you need to use before it expires. So the following recipe is just a guideline. You probably want to keep the quantity of meat, tomato, and vegetables but specifics are really up to you. Remember this is a meat sauce - not tomato with some meat.

• 1.5 lbs ground meat (beef, pork, veal, turkey, ect.)
• Bacon & bacon fat (optional)
• 1 large onion
• 2-3 cloves garlic
• 1 (28 oz) can plum tomatoes
• 6 oz tomato sauce
• 1/2 cup white wine
• 1/2 cup stock
• Mushrooms, carrots, celery, squash, eggplant, ect. Need about 1/2 the veggies to the meat.
• Season with salt and pepper, 1/2 tsp basil and 1/2 tsp oregano. Add chili pepper flakes for heat.
• 2 tbsp olive oil

In a large skillet, heat oil and saute bacon until brown and crisp. Retain bacon grease. Add two tablespoons of bacon grease to a large saucepan and brown meat - do not cook fully. Drain excess fat. Stir in vegetables and season. Cover and reduce heat to a simmer, stirring occasionally until meat is fully cooked and vegetables are soft. Also optional, saute vegetables before adding to the browned meat for more flavor.

Enjoy! Don't forget to keep some sauce for leftovers! 

APPROX CALORIES 445

Scallops and Lemony Risotto

So I've been dying for risotto for months and I finally decided to put my money where my mouth is and just cook it myself! I have to tell you, if you have the time, making risotto is not hard! You will need time and patience - as well as the ability to continue stirring and standing over the stove top for basically the entire time. But don't let that scare you! It is the most worthwhile meal, that I have made, that actually deserves all the effort.

So here is what you will need:
**NOTE: This recipe will make about 3 servings, so if cooking for more double the recipe!

• 1/2 - 3/4 lb bay scallops. These are the small scallops (about the size of tip of your thumb to the end of the nail). If using sea scallops (the very large ones) account for about 6 per serving.
• 4-5 tbsp olive oil
• 1 red chili, deseeded, half sliced and finely chopped
• 4 cups stock. I used chicken since that is what I had on hand, but fish stock is the recommendation for cohesiveness of the flavors
• 1 yellow onion
• 1 cup of arborio
• 1 small glass of wine
• About 1 cup of petite peas, frozen (based on taste preferences)
• Zest and juice of 1 lemon
• Dairy free margarine, about 3-4 tablespoons

The way I cooked things is in three steps: broth, rice, and then the scallops so you will see the directions below according to these three steps.

Broth

First things first, prep your scallops. Make sure they are all fresh and a nice flesh/pink color. Also, all the scallops have a muscle that attaches them to their shell, that needs to be removed. Either using your fingernail or a very small pairing knife, peel off the protruding side of the scallop. It is often striated but just look for a bumpy area of the scallop. I unfortunately didn't take any pictures since I was pressed for time but hopefully the above description makes sense. Your goal is to have one flat side on the scallop!

Next, grab a very large sauce pan or a pot, and heat 1-2 tbsp of olive oil. Saute the minced chili until toasted and changed color. Pour in stock and bring to a boil. Then, turn the heat down to keep the stock on a low simmer.

Risotto

Bring a large pan (sauce or frying pan) over low heat and melt half the butter. Stir in the onions and sweat gently until soft but not coloured. Stir occasionally, this will take about 8-10 minutes. Stir the rice into the onions until completely coated in butter. Continue to stir (continuously!) until the rice is shiny and edges of the grain start to look transparent. Pour in the wine and simmer until fully evaporated. Add one ladleful of the stock, stirring continuously, until fully absorbed (no liquid on the bottom of the pan). Stir in the peas. Continue adding stock, one ladleful at a time, until absorbed, stirring continuously! You want your risotto to be creamy and ever so slightly soupy. You will be standing at the stove top, stirring in your stock, for about 25-30 minutes. The rice will be slightly firm with a scratchy bite in the middle when cooked al dente. Stir in lemon juice and zest. Let risotto rest for a few minutes, garnish with lemon zest.

Scallops

Now that your risotto is resting, take a large pan and pour in about 2-3 tablespoons of olive oil. It should be enough to cove the pan generously, with a little extra. Heat to medium or medium-low heat and toss in the scallops. They need about 40 seconds to one minute, before flipping, and then an additional 40 seconds to a minute. You want a slightly firm, fully white scallop. Do not overcook the scallops or they will be rubbery! Toss into a bowl with a paper towel at the bottom or a brown paper bag to get the extra grease. Season with pepper and salt in necessary. They are naturally salty to taste so season carefully. Toss into your risotto and enjoy!!

NOTE: I am a semi-health nut. Not to the point where I won't allow myself to enjoy food but it needs to be pretty healthy - or I know I need to do some major exercise! I've been thinking about it and I've decided when I can, I will include the approximate calorie intake for the meal. Of course, you can only somewhat approximate what the portion size is by the photo so it's not exact but for any one who is watching or maintaining their figure it is definitely useful information! I've been struggling with a serious injury for almost six years - including multiple surgeries - so it is important for me to be at the healthiest BMI I can be...as well as eat healthy since it's not always a given that I will be able to go to the gym or even exercise. I always make an effort to substitute or cook something that I will feel good eating - not guilty! So look for the calories at the bottom of posts! I will try and go back and update the previous posts, if I still have the numbers :)

549 CALORIES

Stuffed Bell Peppers with Spicy Ketchup

I'm doing this very quick post as Justin and I are coming up on our second move this year! I cannot wait until I no longer have to pack or even look at a box! This meal was not very complicated but there were quite a couple steps - this meal is basically a fancied up version of meatloaf. So if you are looking to impress company without too much complication, this is definitely the meal for you! Also to note - this also showcases my sustainable ingredient - bell peppers! They are now in season and picked the day before I purchased them - it cannot get better than that (although they were 25 cents each haha!)
What you will need...

• 4 bell peppers, any color
• Salt and pepper
• 2-3 tablespoons olive oil, plus about 1-2 tablespoons for bell peppers
• 1 medium yellow onion, chopped roughly
• 1-2 cloves of garlic, minced
• 1 lb of ground meat - I used pork shoulder since it was on special but anything will work!
• 1 1/2 - 2 cups of cooked rice - white or brown. Justin begged me to switch from brown to white so after some negotiations, I acquiesced but only if we portion control!
• Ketchup or chopped tomatoes. I didn't have a can of tomatoes in the pantry so I replaced it with ketchup for a bit of extra juice that the tomatoes would have contributed. If using tomatoes, use 1 cup fresh or canned, but if using canned make sure to drain of the liquid.
• 1-3 teaspoons of dried oregano (a good sprinkle across the pan)
• 1/2 cup ketchup
• 1/2 - 1 tsp of Worcestershire sauce
• Tabasco sauce to taste

The last three ingredients are for the sauce so set those aside. The first thing you do need to do is bring a pot, large enough for all the bell peppers to fit inside. Cut the tops off of the peppers, about 1 inch from the stem, and remove seeds. Add a couple nice pinches of salt to the boiling water and add the peppers. Use a utensil to keep the peppers completely submerged, about 3 minutes. This step will soften the flesh but also brighten the colors of the bell peppers. This step is very optional - the bell pepper will cook in the oven. However, if you are short on time, you can boil the bell peppers and cook the ground meat 75-90% brown (only slightly pink on some portions) and shorten the cooking time. Drain the pot once the bell peppers are ready and set aside for them to cool.

Preheat the oven to 350 degrees F and then heat 2-3 tablespoons of oil in a large skillet over medium-high heat. Add onions and cook, stirring often, until translucent. Add garlic and continue to cook for one minute. Remove skillet from the heat and add meat, rice, tomatoes or ketchup, and oregano. Season generously and mix well. If you need to be have dinner ready quickly, keep the skillet on the stove top while you add the meat, rice, tomatoes/ketchup, oregano and salt and pepper. Cook until it is mostly brown (about 75-90%). If you are using ground beef, this can be less brown for a more medium cook.

Now, drizzle about 1-2 tablespoons of olive oil and spread inside the bell peppers and on the outside. Stand the bell peppers, open side up, in a baking dish with high sides. Stuff the peppers with the meat filling. Combine ketchup, Worcestershire sauce, and tabasco sauce into a bowl and spoon over bell peppers. Add up to 1/4 cup of water to the baking dish to prevent the bottoms of the bell peppers from burning. Place in the oven and bake for 40-50 minutes, depending on the size of the bell peppers. However, if you are short on time and cooked the meat more, you will probably just need about 20-25 minutes.
And here is your finished product!

A fancied up "meatloaf" but it was delicious! Enjoy! :)

477 CALORIES