Mediterranean Lil Potatoes and Tuna on Arugula

potedit5

Mediterranean Lil Potatoes and Tuna on Arugula

  • Servings: “5-6”
  • Difficulty: easy
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The aroma of this dish cooking in your kitchen will make your mouth water! Little garlic roasted potatoes are mixed with a combination of lemon, tuna, capers, green onion, and Kalamata olives. This dish has a tangy flavour that melds so well with the peppery baby arugula underneath. The little potatoes are perfect for this recipe as they keep their creamy inside but roast to perfection with a crispy outside. As a Registered Dietitian and Mom, I’m always experimenting in the kitchen to find new and exciting meal ideas for both my family and my clients. This recipe not only makes a nutritious balanced meal but it is also easy, unique and delicious for both busy work nights and entertaining guests!

Ingredients

  • 1.5lbs Baby Potatoes
  • 4 cloves garlic, minced
  • 2 Tbsp olive oil
  • ~1tsp freshly ground black pepper
  • 2 Tbsp butter
  • Finely grated rind of 1 lemon
  • Juice of 1 lemon (~1/4 cup)
  • 12 Kalamata olives, pitted and chopped
  • 2 Tbsp capers (I like to cut them in half if you have time)
  • 2 large green onions, finely sliced
  • 1 can chunk light tuna (170g), drained
  • handful of baby arugula for each plated serving
  • optional grated Parmesan cheese on top

Directions

  1. Preheat oven to 400˚F.
  2. Cut potatoes in half and place in bowl. Mix potatoes with garlic, olive oil, and ground pepper. Pour potato mixture onto a foil lined cookie sheet and roast for ~20-25min or until potatoes are soft and can be pierced easily with a fork.
  3. While potatoes are roasting, melt butter in a skillet. Stir in lemon rind, lemon juice, olives, capers, and green onions. Cook for about 3 min. Reduce heat to low and add tuna. Stir until heated through but be careful to leave tuna in large chunks.
  4. Once potatoes are done roasting, mix them into the skillet tuna mixture.
  5. Place on top of a plate of baby arugula and sprinkle with Parmesan if desired. Enjoy!

 

Kung Pao Chicken

Kung Pao Chicken

  • Servings: “6”
  • Difficulty: easy
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I have been making this recipe for over a decade and still love it! Serve over rice for a great stir fry meal.

Ingredients

  • 2 lbs (~900g) chicken breast cut into 1” cubes
  • 1 Tbsp cornstarch
  • ½ tsp ground black pepper
  • 2 Tbsp sherry cooking wine (or dry sherry)
  • 2 tsp + 1 Tbsp Olive oil or avocado oil, divided
  • ¾ cup split cashews
  • 3 cloves garlic, minced
  • 1 green pepper and 1 red pepper cut into 1” square pieces
  •  

    Sauce:

  • 2 Tbsp cornstarch
  • ¼ cup soya sauce
  • 1 cup water
  • 2 Tbsp rice vinegar
  • 2 Tbsp dry sherry
  • 1 Tbsp honey
  • 1 tsp red pepper flakes (or use less if you don’t like spice)

Directions

  1. Mix together 1 Tbsp cornstarch, pepper and 2 Tbsp sherry cooking wine. Pour over chicken and marinate for 20minutes.
  2. While chicken is marinating, prepare sauce by combining the above sauce ingredients, mix and set aside.
  3. Heat 1 tsp of oil in a large frying pan over medium and sauté cashews until lightly browned. Remove from the pan.
  4. Heat another tsp of oil and cook green pepper, red pepper and minced garlic until slightly softened. Remove from the pan.
  5. Heat the last Tbsp of oil and sauté chicken until no longer pink.
  6. Add the cashews, pepper mixture and sauce back to the pan with the chicken. Stir and simmer until sauce thickens. Enjoy!

 

Baba’s Borscht

Borscht

Baba’s Borscht

  • Servings: “~10-12”
  • Difficulty: easy
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I grew up in a Ukrainian family so eating borscht was a common dish especially with Christmas Eve dinner. Now I enjoy making borscht for my own family and love that it freezes well for an easy vegetable addition to meals!

Ingredients

  • 6 unpeeled beets (with tops/greens removed)
  • 1 Tbsp olive or avocado oil
  • 2 cups onions, diced
  • 1 cup carrots, diced
  • 1 cup celery, diced
  • 4 cloves garlic, minced
  • 1 cup green beans, cut into bite size pieces
  • 1 can 28oz/796ml diced tomatoes
  • 2 cups peeled potatoes, cubed
  • ½ tsp ground black pepper
  • 2 Tbsp Worcestershire sauce
  • 1 Tbsp white vinegar
  • Optional: 2 tsp fresh dill, chopped
  • Possible Toppings: hot sauce and/or sour cream

Directions

  1. Place beets in a large covered soup pot of boiling water for ~30min or until you can pierce them with a fork. Run cold water over the beets to easily rub off the skins. Then cut into small bite size cubes. Set aside.
  2. Heat oil in soup pot and sauté the onions, carrots, celery until softened ~5min. Add the minced garlic for the last minute.
  3. Add the beat cubes back to the pot along with all the rest of the ingredients. Stir and cover.
  4. Cook over medium heat for about 1 hour until vegetables are tender. Enjoy!

 

Slow Cooker Chili

SCchili

Slow Cooker Chili

  • Servings: “6-8”
  • Difficulty: easy
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Set it and forget it with your slow cooker! I have never had great success with chili recipes in the slow cooker but this recipe worked really well. Freeze leftovers in individual containers for a quick lunch! *Adapted from Chowhound.com

Ingredients

  • 2 lbs lean ground beef
  • 1/2 tsp salt
  • 1/4 cup chili powder
  • 1 Tbsp cumin
  • 2 Tbsp vegetable oil
  • 1 medium yellow onion, diced
  • 1 green pepper, diced
  • 2 cups mushrooms, sliced
  • 6 garlic cloves, minced
  • 1 – 796ml can diced tomatoes
  • 1 – 540ml kidney beans, drained and rinsed
  • 2 cups (~480ml) tomato sauce
  • Optional topping: pickled jalapenos, drained

Directions

  1. Brown ground beef in a frying pan on the stove. Break into small pieces and cook until no longer pink. Add salt, chili powder and cumin. Mix well and transfer to slow cooker.
  2. Heat oil in the same pan. Sauté onion, green pepper, mushrooms, and garlic until softened.  Combine with the beef in the slow cooker.
  3. Add in diced tomatoes, kidney beans, and tomato sauce. Stir well.
  4. Cover and cook for 8 hours on low.
  5. To be kid-friendly, (if your kids don’t like heat!) add in jalapenos to individual serving bowls if desired. Enjoy!

Chili Garlic Pineapple Chicken Skewers

chskewers

Chili Garlic Pineapple Chicken Skewers

Ingredients

  • 5-6 chicken breasts cut into 1” cubes
  • ¾ cup pineapple juice
  • 3 Tbsp soya sauce
  • 2 Tbsp honey
  • 2 tsp chili garlic sauce (I use Lee Kum Kee brand found in the Asian food aisle)
  • 1 clove garlic minced (optional)
  • 1 tsp sesame oil
  • 1 Fresh pineapple cut into 1” chunks
  • Green onion (optional) as garnish

Directions

  1. Make marinade by combining pineapple juice, soya sauce, honey, chili garlic sauce, garlic, and sesame oil. Pour over chicken in a small dish or Ziploc bag, Stir until chicken is submerged. Leave in fridge for a minimum 1 hour but can be left overnight.
  2. Alternate threading chicken and pineapple onto skewers. (I find metal skewers work great but if using wooden skewers make sure you have soaked them in water first)
  3. BBQ skewers on tinfoil for ~10min or until chicken is no longer pink. Turn them as grilling (the pineapple will create a nice brown glaze). Enjoy!

 

Minestrone Soup

Minestrone

Minestrone Soup

  • Servings: 5-6
  • Difficulty: easy
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One of the most common nutrition challenges I hear about is eating enough vegetables. One way to get more in is to make vegetable soup and freeze the extras for an easy addition to meals!

Ingredients

  • 3 Tbsp Olive oil
  • 1 white onion, diced
  • 1 celery stalk (~1/2 cup), diced
  • 1 carrot (~1/2 cup), diced
  • Optional: 1 small zucchini (~1 cup), thinly sliced
  • ½ cup green beans cut into 1 inch pieces
  • 1 cup potatoes, cut into small cubes
  • 4 garlic cloves, minced
  • 1 – 14oz (398ml) can diced tomatoes with juice or 2 cups fresh tomatoes, diced with juice
  • 4 cups vegetable broth
  • 1 tsp oregano
  • ½ tsp basil
  • ½ tsp black pepper
  • 2 cups water
  • 1 – 14 oz (398ml) can kidney beans, drained and rinsed
  • Optional: ¾ cup small shell pasta (don’t use if freezing because the pasta gets mushy)
  • Optional: a few handfuls baby spinach

Directions

  1. Heat olive oil in a large soup pot. Sauté onions, carrots and celery for ~3min. Add zucchini, green beans, potato and garlic. Cook for an additional 5 min until everything is softened.
  2. Add tomatoes, vegetable broth, spices and water. Cover with lid, bring to a boil and then reduce heat to simmer for 20min.
  3. Stir in kidney beans, pasta and spinach if using. Cover and simmer for an additional 15-20min or until potato and pasta are cooked. Enjoy!

Sweet & Spicy Fish Sauce

trout

Sweet & Spicy Fish Sauce

  • Servings: ”4”
  • Difficulty: easy
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Need a new way to serve fish? This recipe is super easy and tasty! Inspired by an Indonesian sauce called Sambal Kecap and my Mother-in-law who made us something similar in the Philippines.

Ingredients

  • 1 medium tomato
  • 1 Tbsp freshly squeezed lime juice
  • 1 Tbsp low sodium soya sauce
  • 2 Tbsp purple onion, diced
  • 2 Tbsp sweet bell peppers, diced
  • 1 Tbsp Jalapeño, minced (or any other hot pepper depending on your heat tolerance!)

Directions

Combine all ingredients in a bowl. Serve as a sauce with any fish!

Zucchini Radish Salad

zucchini radish salad

Zucchini Radish Salad

  • Servings: ”4”
  • Difficulty: easy
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A great use for garden zucchini – just pick it before it gets too big!

Ingredients

  • 1 medium zucchini, thinly sliced into long strips using a mandolin or a vegetable peeler
  • ~4-5 radishes, thinly sliced
  • ¼ of an onion, sliced
  • 1 clove minced garlic
  • ½ cup vegetable oil
  • ¼ cup white vinegar
  • 1 tsp salt
  • 1 Tbsp sugar
  • Dill to taste (fresh preferred but can use dried dill weed)

Directions

Mix zucchini, radishes and onion in a bowl. Combine remaining ingredients in a small jar to make the salad dressing.  Shake well.  Pour dressing (to taste) over the vegetables.  (You will likely have extra. Store in fridge.)

 

 

 

Sweet & Sour Chicken Rice Bowls

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Sweet & Sour Chicken Rice Bowls

A kid-friendly one pan meal for easy cleanup!

Ingredients

  • 2 Tbsp tomato paste
  • 2 Tbsp brown sugar
  • 2 Tbsp soya sauce
  • 2 Tbsp white vinegar
  • 3 cloves minced garlic
  • 1 tsp red pepper flakes (optional)
  • 5 Chicken breasts cut into 1” cubes
  • 1 Tbsp vegetable oil
  • 3 cups low sodium chicken broth
  • ~1 cup fresh pineapple cut into chunks (or 1 can of pineapple chunks, juice drained)
  • 1.5 cups uncooked white rice
  • 1 cup carrots sliced thinly
  • ½ cup each diced red and green pepper
  • 1 tsp onion powder
  • ½ cup green onion thinly sliced (optional garnish)

Directions

  1. Mix together tomato paste, brown sugar, soya sauce, vinegar, garlic and optional red pepper flakes in a small bowl. Set aside.
  2. Sauté chicken breast chunks in oil in a large deep frying pan (you need a lid) over medium heat until no longer pink.
  3. Add remaining ingredients except green onion.
  4. Stir and cover. Bring to a boil, reduce heat to simmer and cook until most of the liquid is gone and rice is cooked. ~20 minutes. Garnish with optional green onion. Enjoy!

Naan Bread

naan

Naan Bread

Easier than you think to make homemade!

Ingredients

1/2 c warm water (you may need a bit more)

~8g package active dry yeast

1 tsp sugar

2 1/4c all-purpose flour

1/2 c plain Greek yogurt

1 tablespoon oil (a bit more to grease the pan)

Directions

  1. In a small bowl, add the sugar, water, and yeast together. Stir to combine well. Let it sit ~10-15min. Place flour in a large bowl, make a well in the middle.  Add the yeast mixture, yogurt and oil. Knead the dough (or use a dough hook on a mixer) until smooth and shiny. Cover the dough with a damp cloth and let it rise in a warm place for ~1hr. (The dough should double in size)
  2. Divide the dough into 8 portions and roll out each into a flat circle.
  3. 3. Heat up your frying pan (a cast iron skillet works best) over medium high heat.  Lightly oil pan and place dough on pan. The dough should puff up, bubble and dark spots appear. Flip and cook the other side. Enjoy!