Healthy + Easy: Rach’s Greek Fish or Chicken in Parchment

Rach makes a quick, easy & healthy recipe of fish or chicken baked in parchment paper pouches—an easy method she learned from her mom.

Source: Healthy + Easy: Rach’s Greek Fish or Chicken in Parchment

Ingredients

  • Four 6- to 7-ounce portions thick pieces of cod or sustainable meaty white fish of choice, OR four 6- to 7-ounce pieces boneless, skinless chicken breast
  • Salt and pepper
  • About ¼ cup extra-virgin olive oil (EVOO), plus more for drizzling
  • 1 tablespoon lemon zest and 1 tablespoon juice
  • A splash of white wine or dry vermouth, about 3 tablespoons
  • 1 teaspoon red pepper flakes
  • 2 large cloves garlic, grated or chopped
  • 2 tablespoons chopped fresh oregano, or 2 teaspoons dried
  • 1 cup cubed feta cheese
  • 1 cup cherry tomatoes, halved, or ¾ cup drained semi-dried tomatoes
  • 1 cup pitted Kalamata olives, crushed or coarsely chopped
  • 1 small red onion or 2 shallots, chopped or thinly sliced
  • 1 cup flat-leaf parsley tops
  • 8 thin slices lemon

Preparation

Preheat oven to 425˚F.

Season fish or chicken with salt and pepper. Whisk up dressing (EVOO, lemon zest and juice, white wine, red pepper flakes, garlic, and oregano), turn the cod or chicken in it, and marinate for 30 to 60 minutes if you have the time. Combine feta, tomatoes, olives, onions and parsley tops with a fat drizzle of EVOO and salt and pepper. Fill bags or top parchment with a bed of these ingredients, then top with fish or chicken and sliced lemon, roll tightly to seal and roast 20 minutes. Let stand 5 minutes and serve in pouches.

video https://www.rachaelrayshow.com/video/how-to-make-greek-fish-or-chicken-in-parchment-rachael-ray

Crispy Taco Shells

taco

(via eatingwell.com)

Ingredients

  • 12 6-inch corn tortillas
  • Canola oil cooking spray
  • 3/4 teaspoon chili powder, divided
  • 1/4 teaspoon salt, divided

Preparation

  1. Preheat oven to 375°F.
  2. Wrap 4 tortillas in a barely damp cloth or paper towel and microwave on High until steamed, about 30 seconds. (Alternatively, wrap in foil and heat in the preheated oven until steaming, 5 to 7 minutes.) Coat both sides with cooking spray; sprinkle a little chili powder and salt on one side.
  3. Drape each tortilla over a panel on a baked-taco rack and bake until crispy and brown, 7 to 10 minutes. (Or see Kitchen Tip.)
  4. Remove the shells from the rack and repeat Steps 2 and 3 with the remaining 8 tortillas.

Using the oven rack can be tricky if you were to only use one of the rungs on the grate. So.. as suggested use two!!

Another variation of the recipe, with rice added …looks good!

Apples Artichokes Asparagus

Amanda and I were talking about soups today.  I suggested that she might like to try making this delicious and simple Turkish Red Lentil Soup.  It is one of my favorite soups, and comes together very quickly without any extra steps of pureeing, putting through a sieve, or peeling lots of vegetables.  Red lentils have a nice flavor and texture. They are generally available at natural foods stores, but you can also find red lentils in Indian groceries or in the Indian section of a large supermarket.

This recipe is from the New York Times, May 10, 1995.  It accompanied an article about dishes being prepared for the James Beard Food Awards, for which a Mediterranean theme was planned.  This soup, adapted from Sultan’s Kitchen restaurant in Boston, was on the menu.  It is a great soup for a cold day.

Turkish Red Lentil Soup

2 cups red lentils

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Turkish Red Lentil Soup | Whole Foods Market

Turkish Red Lentil Soup | Whole Foods Market.

 

Ingredients:

1 1/3 cup (about 8 ounces) red lentils, picked through and rinsed
7 cups low-sodium vegetable broth
1 large onion, diced
1 large carrot, diced
4 cloves garlic, finely chopped
2 tablespoons tomato paste
1 teaspoon ground cumin
1/8 teaspoon cayenne pepper, or to taste
3/4 teaspoon fine sea salt, or to taste
Lemon wedges and chopped mint for serving (optional)

Method:

In a large pot, combine lentils, broth, onion, carrot, garlic, tomato paste, cumin and cayenne and bring to a boil over high heat. Lower heat and simmer, uncovered, until vegetables and very tender and lentils begin to fall apart, about 25 minutes.

Remove the pot from the heat and use an immersion blender to quickly blend the soup until it is creamy but not completely puréed. Or, you can carefully blend about half the soup in a blender, but use caution when blending hot liquids: blend only in small batches, hold the lid down firmly with a kitchen towel, and begin blending on low speed. Add salt and serve with lemon wedges and a garnish of mint if desired.

Nutritional Info:

Per Serving:200 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 480mg sodium, 34g carbohydrate (8g dietary fiber, 4g sugar), 12g protein

via Turkish Red Lentil Soup | Whole Foods Market.

Karen Taghavi’s Black Bean, Corn and Avocado Salsa

1 can yellow corn 

1 can black beans

1/3 red onion (diced)

2 avocados (diced)

juice from 2 limes

1/2 tsp cumin

1/4 tsp red pepper

1/4 tsp salt

hot sauce (to taste)

Rinse and drain corn and black beans. Dice red onion. Dice avocados (I usually score the avocado in the skin and then squeeze the pieces into the bowl). Mix all ingredients (except hot sauce) in a bowl. Add hot sauce to taste.

Serve with tortilla chips as a dip or alone as a side salad.

Huevos Rancheros

Ingredients

  • 8 (5-inch) flour tortillas
  • 3 tablespoons butter, melted
  • Kosher salt and freshly ground black pepper
  • 1 cup prepared chunky cilantro salsa, divided
  • 3/4 cup cooked black beans
  • 8 eggs
  • 1/2 cup shredded pepper jack cheese
  • 1/2 cup sour cream
  • Special Equipment: 12-cup muffin tin

Directions

Preheat the oven to 400 degrees F.

Cut off the outer edge of each tortilla and remove so that the tortillas fit snugly into the muffin tin cups. Brush both sides of the tortillas lightly with the melted butter and sprinkle with salt. Press the tortillas into the muffin tin, creating little tortilla cups.

 In a small bowl, mix half the salsa with the black beans and season with salt and pepper. Spoon a heaping tablespoon of the black bean mixture into each tortilla cup. Crack an egg into each of the eight cups. Bake until barely set, about 8 minutes. Top with cheese, cover with aluminum foil, and then bake for 6 to 7 minutes more. To serve, spoon the sour cream and remaining salsa on top of the eggs.

Via Melissa D’arabian