Monday, October 22, 2012

Chinese Chicken Lettuce Wraps

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Hilary always talks about having a “stocked closet”…you know, one with the perfect outfit to wear on just about any occasion (which is one of the perks of living with her…a backup wardrobe for those last minute events where nothing in my closet will do!)

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I’m the same way with cooking…a “stocked pantry” is helpful when preparing meals each week.  This ironically is the reason Hil says she doesn’t cook…it would be too expensive to buy all the ingredients to prepare a recipe…might as well just get take out! 

But if she/you would make the “investment” in a few staples it would become less of an issue. 

lettuce wrap 1

Asian food is the perfect example.  I always have the following on hand: soy sauce, toasted sesame oil, fish sauce, rice wine vinegar, ginger (I store it in the freezer), sriracha, and hoisin. Most of these last for a long time too. With these ingredients available I easily made these lettuce wraps and could make many other Asian influenced recipes from DG:

Cold Sesame Noodles
Asian Mushroom Quinoa
Pork Tenderloin Banh Mi
Soy Glazed Salmon
Chicken Sate with Peanut Sauce
Shrimp Summer Rolls
Beef Lettuce Wraps

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I LOVE the lettuce wraps from PF Changs and this recipe is a REALLY close match. 
The ingredients list is long, but like I said, if you buy all these things once, and make a point to use them in the future, the investment will be worth it!

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Chinese Chicken Lettuce Wraps

adapted from Cooks Illustrated

makes 4-6 servings

For the Chicken:

1 pound boneless, skinless chicken thighs, trimmed of visible fat and cut into 1-inch pieces
2 teaspoons Chinese rice cooking wine or dry sherry*
2 teaspoons soy sauce
2 teaspoons cornstarch

For the Sauce:

3 tablespoons oyster sauce
1tablespoon Chinese rice cooking wine or dry sherry*
2 teaspoons soy sauce
2 teaspoons toasted sesame oil
1/2 teaspoon sugar
1/4 teaspoon red pepper flakes (optional)

For the Stir-fry:

4 teaspoons neutral flavored oil, divided (canola, vegetable)
2 celery ribs, cut into 1/4-inch pieces
6 ounces shiitake mushrooms, stemmed and sliced thin
1/2 cup water chestnuts, cut into 1/4-inch pieces
2 scallions, white parts minced, green parts sliced thin
2 garlic cloves, minced
1 head Bibb lettuce (8 ounces), washed and dried, leaves separated and left whole
Hoisin sauce (optional)

Place chopped chicken pieces on large plate in single layer. Freeze meat until firm and starting to harden around edges, about 20 minutes.

Meanwhile, whisk rice wine, soy sauce, and cornstarch together in bowl.

Pulse half of meat in food processor until coarsely chopped into ¼- to 1/8-inch pieces, about 10 pulses. Transfer meat to bowl with rice wine mixture and repeat with remaining chunks. Toss chicken to coat and refrigerate for 15 minutes.

To make the sauce, whisk all ingredients together in bowl; set aside.

Heat 2 teaspoons of the neutral oil in 12-inch nonstick skillet over medium-high heat until smoking. Add chicken and cook, stirring constantly, until opaque, 3 to 4 minutes. Transfer to bowl and wipe out skillet.

Heat remaining 2 teaspoons of the neutral oil in now-empty skillet over high heat until smoking. Add celery and mushrooms; cook, stirring constantly, until mushrooms have reduced in size by half and celery is crisp-tender, 3 to 4 minutes. Add water chestnuts, scallion whites, and garlic; cook, stirring constantly, until fragrant, about 1 minute. Whisk sauce to recombine. Return chicken to skillet; add sauce and toss to combine.

Spoon into lettuce leaves and sprinkle with scallion greens. Serve, passing hoisin sauce separately if desired…even though I had hoisin on hand, I didn’t think it needed it, so I opted not to use any.

Per serving (1/5 of the recipe): 190 calories, 13g fat (2.1 g saturated), 8g carbohydrates, 2 g fiber, 18 g protein (2.5 fat, 2.5 protein, 1 veg)

* Rice wine vs Rice wine vinegar…read about it here: …I used rice wine vinegar, which is not what the recipe called for, and thought it worked fine

Saturday, September 15, 2012

Lemon and Honey-Flavored Chicken

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So many of my best friendships have started over food…shocker right? I’m sure that doesn’t surprise anyone.

In 2007, I had just moved to Houston for a dietetic internship. I was sitting in my first day of class at U of H wondering which of the interns I was going to make friends with first. This chatty girl was volunteering to make a birthday cake…from scratch…for one of the other intern’s birthdays. Bingo. I offered to help her…the rest is history (I’m pretty sure we made this Paula Dean red velvet cake).

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Over the next 2 years, Danielle and I threw many dinner (and dessert!) parties for our new friends.  I miss her and wish she would move to Louisiana…she equally wishes I would move back to Houston…and is always trying to “fix me up” with a Houston boy :)

lemon honey chicken 2

My most recent found-through-food friend, Brei, (we bonded over an instagram pic of a post-dinner drink of Bailey’s & coffee), gave me a beautiful new cookbook for my birthday earlier this year.  This is the first recipe I made from La Tartine Gourmande (from the blog of the same name).  I’m always attracted to recipes that include a large serving of vegetables…and those that I can prepare ahead of time and eat all week. 

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I omitted some of the oil and left out the olives (I wish I liked olives!).  I cooked the chicken with the skin on, but didn’t eat it…I think??!  There is a lot of “sauce” so I decided to serve it over whole wheat cous cous.

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Lemon and Honey-Flavored Chicken
adapted from La Tartine Gourmande

makes 4 generous servings

juice of 1 lemon
2 tablespoons honey
1 tablespoon chopped fresh oregano (or 1 teaspoon dried)
3 garlic cloves, minced
1 tablespoon olive oil
salt and pepper
4 chicken legs (about 2 pounds)
4 green zebra tomatoes, quartered (I actually managed to find green tomatoes…if you can’t, just use whatever you want)
1/4 cup cold water
1 pound haricots verts (thin French green beans…or just use regular…I did)

In a bowl, combine the lemon juice, honey, oregano, garlic, and oil.  Arrange the chicken legs in a large baking dish and coat them with this sauce. Cover with plastic wrap and refrigerate for 30 minutes (or longer).

Preheat the oven to 375F. Add the tomatoes and 1/4 cup water to the chicken.  Season the chicken and tomatoes with salt and pepper.  Place in the oven, and bake for 50 minutes, or until golden brown.

While the chicken is cooking, blanch the green beans in a pot of salted boiling water for 5 minutes. Drain and rinse them under cold water to stop the cooking; set aside.

Five minutes before the chicken is done, add the green beans to the dish and return to the oven (I ended up cooking them a little longer than 5 minutes…I wanted them to brown a little more).

Per serving (without skin): 409 calories, 13g fat (2.9 g saturated), 21g carbohydrates, 4.5 g fiber, 46 g protein (2.5 fat, 6.5 protein, 1.5 veg)

* have you been missing me??  Football season is in full swing and I just can’t seem to keep up with the blog as often as I’d like…but follow me on insta (@blairburas) and twitter (@deliciouslygold)…I post pics of what I’m eating regularly!

Sunday, July 15, 2012

Pepper Jelly Vinaigrette

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The other day I was wandering through Whole Foods waiting for a salad inspiration to hit me (sometimes I have a plan for my “salad of the week”…other times I let my shopping trip make the decision for me). 

There was fresh summer corn on sale…what could I do with that?!  I instantly thought of the roasted corn grits at Zea, not sure why…I hardly ever eat there! (I also thought about this sweet corn ice cream I’ve been eying…need to make that ASAP!). Both ideas were vetoed…I was going for something a little healthier : )

But it did lead me to thinking about Zea’s pepper jelly vinaigrette which I also love.  How perfect?  A salad topped with grilled corn and pepper jelly vinaigrette!  Inspiration!  I found an organic brand of pepper jelly, grabbed 2 ears of corn, got everything else on my list, and headed home. 

A quick Google search lead me to realize that John Besh has a recipe for pepper jelly vinaigrette in My New Orleans, which I have.  This recipe is loosely based on his…although I used less oil and swapped his red wine vinegar for apple cider vinegar (Zea’s version has AC vinegar).

The salad pictured has grilled corn, slow roasted tomatoes (minus the Italian seasoning), yellow bell pepper, romaine, chicken and feta.  I added shredded carrots and green onions on a different day. 

It’s summer in a bowl!  Make it soon though, before the sweet corn is gone!

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Pepper Jelly Vinaigrette
adapted from John Besh’s My New Orleans*

makes 1 cup

1/4 cup pepper jelly, microwaved at 10 second intervals until melted
1/4 cup apple cider vinegar (red wine would be fine)
1/2 cup oil (I used half EVOO and half sunflower**)
1/4 teaspoon salt

Add all ingredients to a jar and shake to combine.

Per serving (2 tbsp) – 145 calories, 13.5 g fat (1.4 g saturated), 6 g carbohydrates, 0 g fiber, 0 g protein (exchanges: 2.5 fats, 1/2 sugar/other carbohydrate)

* JB also added 1 teaspoon of sambal chile paste, which would make it spicier…I omitted it for 2 reasons…1) I don’t like things too spicy and 2) I didn’t have any

** sunflower oil is what I use for my neutral flavor oil (canola would be another option); it would be just as good with all olive or all neutral too

Monday, July 02, 2012

Tilapia Baked in Foil with Zucchini and Tomatoes

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I love it when I find a recipe and instantly know a) it’s going to be delicious and b) it’s going to be a regular in the quick weeknight meal rotation (along with midnight asparagus & creamy eggs and eggs baked in roasted tomatoes…I obviously have an egg obsession).

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This is a Cooks Illustrated/America’s Test Kitchen recipe….which NEVER fail (this gratin is from the same publication and is just as delicious!). It’s one of my long standing magazine subscriptions. I have 2 of their cookbooks that I swear by…The America’s Test Kitchen Family Cookbook and also the healthy version.

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I’ve used tilapia every time I’ve made this, but ATK says you could use cod, haddock, red snapper, halibut, and sea bass as long as the fillets are 1 to 1¼ inches thick.

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To speed up the process, I salt the zucchini and make the tomato mixture ahead of time (at the beginning of the week if I plan on having this multiple times throughout the week) and store it in the fridge. Then the morning of, I take a frozen fillet out of the freezer (frozen fish is a staple in my freezer) and defrost it all day in the refrigerator. At night when I get home from the studio, I assemble it as the oven pre-heats, and bake it for 15 minutes. Easy and quick!

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The recipe has very little added fat (not that fat is a bad thing!) and uses produce that’s in season right now…tomatoes, zucchini, and fresh herbs (although I used dried…can’t wait to have a herb garden again!).  I also added sautéed mushrooms the last time I made it which made it EVEN BETTER if possible!

Foil Fish 10

Tilapia Baked in Foil with Zucchini and Tomatoes

Makes 4 servings (it’s really easily halved too!)

1 pound zucchini (2 medium), ends trimmed and sliced crosswise into 1/4-inch-thick rounds
Salt and pepper
½ pound tomatoes*, cored, seeded, and chopped into 1/2-inch pieces (about 1 cup)
2 tablespoons extra virgin olive oil
2 medium garlic cloves, minced or pressed
1 teaspoon minced fresh oregano leaves (or 1/4 teaspoon dried)
1/8 teaspoon red pepper flakes (I omitted this)
4 tablespoons dry white wine
4 skinless tilapia fillets (or others mentioned above), 1 to 
1 ¼ inches thick (about 6 ounces each)
¼ cup minced fresh basil leaves (optional…I also omitted it because I didn’t have any)
Lemon wedges for serving

Toss sliced zucchini with ¼ teaspoon salt in a colander and let drain for 30 minutes (it will release about 1 to 2 tablespoons liquid). Arrange zucchini on a clean dish cloth (be green!) or a triple layer paper towels and pat dry pressing firmly to remove as much liquid as possible.

Meanwhile, combine chopped tomatoes, oil, garlic, oregano, red pepper flakes (if using), ¼ teaspoon salt, and 1/8 teaspoon pepper in medium bowl. Pat fish dry with paper towels; season with salt and pepper.

Adjust oven rack to middle position and heat oven to 450 degrees.

Cut eight 12-inch sheets of foil; arrange four flat on counter. Distribute drained/dried zucchini among center of foil sheets, in two overlapping rows. Pour 1 tablespoon wine over each pile of zucchini.

Place one fillet on top of each zucchini pile, then top each with ¼ of the tomato mixture.

Place second square of foil on top of fish; crimp edges together in ½-inch fold, then fold over two to three more times to create a packet about 7 inches square. Place packets on rimmed baking sheet (overlapping slightly if necessary).

Bake packets 15 minutes. Carefully open foil, allowing steam to escape away from you.  To test for doneness of the fish use a sharp tipped knife to gently prod it…it should flake apart easily when done. Using thin metal spatula, gently slide fish and vegetables onto plate/bowl with any accumulated juice (the liquid is so good…don’t skip it!); sprinkle with basil. Serve immediately, passing lemon wedges separately.


* I’ve used all types of tomatoes…cherry, creole, etc…use whatever looks the best to you!

** The packets may be assembled several hours (not days) ahead of time and refrigerated until ready to cook. If the packets have been refrigerated for more than 30 minutes, increase the cooking time by 2 minutes. Open each packet promptly after baking to prevent overcooking.

** As I said above, I’'ll eat this for a whole week and am only cooking for myself…so I prep the zucchini and tomatoes ahead. Then each night (or afternoon) I assemble a single packet.

Per serving: 267 calories, 10 g fat (2.3 g saturated), 7g carbohydrates, 2 g fiber, 36 g protein (2 fat, 5 protein, 1/2 veg)

Friday, June 15, 2012

Summer Smoothies

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I am on a total smoothie kick!  It’s 100% due to the HOT weather…after my morning run all I want is something icy cold! 

The smoothie scene in BR is so disappointing to me.  It’s nearly impossible to find a smoothie made from only REAL ingredients!  Whole Foods does a good job.  And I like the PB & banana smoothie from Red Mango (however, it’s a little sweet for my taste due to the frozen yogurt).

Smoothie 1

Smoothie King is a last resort for me, but when I do go there I always order it "skinny" which means it is only sweetened with honey and they don't add the turbinado (a type of sugar).  It definitely makes the drink less sweet (which I'm used to), but for a 20 oz smoothie it saves about 50 - 100 calories (depending on which one you order).  And I only get 20 oz smoothies...anything more is WAY to much.

One of my favorite smoothies from SK is Mangosteen Madness.

w/ turbinado: 383 cals, 92 g sugar

w/o turbinado: 283 cals, 69 g sugar

Honestly, even without the turbinado, that is too much sugar!  Even if some of it is natural and comes from fruit or dairy.  That's why I make my own most of the time (and why I NEVER get a 32 oz or a 40 oz).

Smoothie 2   

What I really want to encourage you to do is make your own!  I hardly ever follow a recipe.  I use about 1 cup of liquid (juice, milk, yogurt, coconut water) and 1 cup of fruit (usually frozen…sometimes I’ll add fresh as well as frozen).  Then I’ll add other ingredients to boost the flavor and nutrition:  chia seeds, vanilla extract, peanut butter, spinach, avocado, nutmeg, cinnamon.  I also add ice to thicken it up even more.

I just about always add a banana…a frozen banana makes a smoothie so creamy!  And it adds the perfect amount of sweetness so that I don’t have to add any other sweetener.  Coconut water is also a regular addition.  Using a whole cup of milk or juice can add extra calories…so when I want OJ in my smoothie I do a 1/2 cup each of orange juice (55 cals, 11 g sugar) and coconut water (22 cals, 4.5 g sugar).  Same with milk…in my banana smoothie these days I do 1/4 cup milk (whole) and 3/4 cup coconut water.

Vanilla extract is also pretty standard in my smoothies. 

Here are some other smoothie tips:  1) use frozen fruit to make the smoothie extra thick and icy (kind of like a milkshake), 2)  add the sugar (or other sweetener) may not need it...but if you do keep it to 1 tbsp or less…add 1 tsp at a time…3tsp=1tbsp, and 3) watch the calories...if it’s a snack, less than 250 calories. 

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I've already written about my favorite banana smoothie, mango lassi, and green monster but here are some recipes to inspire you!  Be creative…if you combine ingredients that sound good to YOU and use what’s in season, you can’t go wrong!

Pineapple Coconut Frappe

Strawberry Banana Milkshake

Vanilla Honey-Nut Smoothie*

Fresh Cherry Smoothie

Peach Pie Smoothie

Blueberry Blast Smoothie

Peanut Butter Split Smoothie*

Cantaloupe Yogurt Drink

Fuzzy Navel Smoothie

Banana Peach Buttermilk Smoothie

Raspberry Smoothie (plus other variations)

Strawberry Kiwi Smoothie

* These smoothies are a little higher in fat because of the your serving size!

Thursday, June 07, 2012

Baked Eggs in Whole Roasted Tomatoes

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Eggs are more than often a go-to dinner for me.  They are a great source of high quality protein that cook quickly…which means it’s a perfect dinner for me when I get home late from the studioMidnight asparagus with creamy eggs are a staple in my diet, but these eggs baked in tomatoes are giving them a run for their money! 

I save time by pre-roasting the tomatoes.  Then, when I’m ready to eat them, I reheat the tomatoes (in the oven or micro) and continue with the recipe. 

Tomato Egg 3

This would be a great side dish for brunch, but I eat it as a meal (dinner)…so I have 2 servings.  A slice of whole wheat toast works perfectly to soak up the yummy juices from the tomato and the runny yolk of the egg (don’t over cook the yolk!).

As a sidenote…follow me on Instagram (@blairburas) and pinterest (@deliciouslygold) to see what I’m eating everyday and see recipes I can’t wait to try.

Tomato egg 1

Baked Eggs in Whole Roasted Tomatoes
adapted from Whole Living

makes 6 servings

6 large tomatoes 
3 teaspoons extra-virgin olive oil
salt and pepper
1 tablespoon fresh thyme leaves (or 1 teaspoon dried) 
2 ounces of feta (6 tablespoons)
6 large eggs

Heat oven to 400 degrees. Slice the top off each tomato and use a small spoon to remove core and seeds (I used the spoon to scoop around the edges, then with my hands “twisted” the cut portion until it detached from the base).  Don’t cut too close the the sides…you need the outsides of the tomato to hold their shape during baking.

Arrange in a baking dish, drizzle each tomato with 1/2 teaspoon of oil, and season with salt and pepper. Sprinkle with thyme. Roast until tomatoes are tender and caramelized, about 30 minutes*.  Remove tomatoes from the oven.  If a substantial amount of juice has accumulated in the tomato, carefully drain it out (right into the baking dish is fine).

Crumble the feta into each tomato then crack an egg into each and season with salt and pepper. Bake until eggs are just set, 7 to 9 minutes more…pay attention to the white…you want it to turn white but the yolk to still be runny!

Notes – Some of my tomatoes didn’t hold their shape very well (the walls split)…so, before adding the egg, I propped these mis-shaped tomatoes against the wall of the baking dish for extra support…this way the egg didn’t run out…once the egg sets it will hold the tomato together; For better aim, crack the egg into a teacup first, then pour it on the tomato

* I used Italian seasoning (actually Zoe’s kitchen seasoning) in place of the thyme

Per serving – 148 calories, 8 g carbohydrates,  2.2 g fiber, 8.6 g fat (3 g saturated), 9 g protein (exchanges: 1/2 vegetable, 1.5 fat, 1 protein)

Monday, May 14, 2012

Summer Vegetable Gratin

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I seriously live for summer produce.  I love this time of year because the farmer’s market is bursting with fresh zucchini, yellow squash, tomatoes, green beans, basil, blueberries, peaches, watermelon (I could go on and on!).  I can’t wait ‘til Saturday so I can head downtown to pick up all of it (I read that there were peaches this past Saturday!!!!!!).

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I made this summer vegetable gratin a few years back for my dad (I love cooking for him…he’s great for my culinary “self esteem”…he always loves everything I cook!). 

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I recently wrote about my mom’s influence on my healthy eating habits.  But my dad was a great role model too!  He eats healthier than any dad I know (this wasn’t always the case…he was not a healthy eater as a kid!).  Two things I love because of him are salmon (really any fish) and oatmeal (I love staying at his house and waking up to a yummy bowl of fruit & oatmeal).

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This recipe takes a little bit of planning ahead (you have to salt/drain the tomatoes and squash to extract the excess moisture)…but it’s so worth it!  The flavors are summery and fresh.  The parmesan-bread crumb topping adds the perfect crunch.  And the tomatoes, basil, and thyme make the whole thing taste almost lasagna-like.

So head to your local farmer’s market this weekend and give this recipe a try!

Gratin 12

Summer Vegetable Gratin adapted from Cook’s Illustrated

makes 8 servings

4 tablespoons plus 1 teaspoon extra-virgin olive oil, divided
1 pound zucchini, ends trimmed and sliced crosswise into 1/4-inch-thick slices (see note)
1 pound summer squash (yellow), ends trimmed and sliced crosswise into 1/4-inch-thick slices (see note)
2 teaspoons salt
1 1/2 pounds ripe tomatoes (about 3 large), sliced 1/4 inch thick
2 medium onions, halved lengthwise and sliced thin pole to pole (about 3 cups)
3/4 teaspoon ground black pepper
2 medium garlic cloves, minced or pressed through garlic press (about 2 teaspoons)
1 teaspoon dried thyme
1/2 cup panko (or other bread crumbs…homemade maybe!)
1/2 cup grated Parmesan cheese
1/4 cup chopped fresh basil leaves

Toss zucchini and yellow squash slices with 1 teaspoon salt in large bowl; transfer to colander set over bowl. Let stand until at least 3 tablespoons of liquid has been released, about 45 minutes. Arrange slices on triple layer paper towels (or a clean kitchen towel…go green!); cover with another triple layer paper towels (or another clean kitchen towel). Firmly press each slice to remove as much liquid as possible.

While the squash is draining in the colander, place tomato slices in single layer on double layer paper towels (or a clean kitchen towel) and sprinkle evenly with 1/2 teaspoon salt; let stand 30 minutes. Place second double layer paper towels (kitchen towel) on top of tomatoes and press firmly to dry tomatoes.

Meanwhile, heat 2 teaspoons oil in 12-inch nonstick skillet over medium heat until shimmering. Add onions, remaining 1/2 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring occasionally, until onions are softened and dark golden brown, 20 to 25 minutes. Set onions aside.

Adjust oven rack to upper-middle position and heat oven to 400 degrees. Spray a 13- by 9-inch baking dish with cooking spray and set aside.

Combine garlic, 3 tablespoons oil, remaining 1/2 teaspoon pepper, and thyme in small bowl. In large bowl, toss zucchini and summer squash in half of oil mixture, then pour into greased baking dish (arranging into a flat-ish layer…no need to be perfect).

Arrange caramelized onions in even layer over squash. Slightly overlap tomato slices in single layer on top of onions. Spoon remaining garlic-oil mixture evenly over tomatoes.

Bake until vegetables are tender and tomatoes are starting to brown on edges, 40 to 45 minutes.

Combine bread crumbs, 2 teaspoons oil, and Parmesan in medium bowl. Remove baking dish from oven and increase heat to 450 degrees. Sprinkle bread-crumb mixture evenly on top of tomatoes. Bake gratin until bubbling and cheese is lightly browned, 5 to 10 minutes. Sprinkle with basil and let sit at room temperature 10 minutes before serving.

Per serving – 148 calories, 9.5 g fat (2 g saturated), 13 g carbohydrate, 3 g fiber, 4.8 g protein (exchanges: 2 fat, 2 vegetable)

Notes – try to buy zucchini and yellow squash of roughly the same diameter (you could use just one or the other); serve the gratin alongside grilled fish or meat (I ate it as a main course with a sunny side up egg on top)

Friday, April 06, 2012

Mango Lassi

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I am OBSESSED with mangos…I wait for this time of year (when they are in season) like it’s Christmas.  Seriously…I walked into Whole Foods last week and there was a display of “5 for $5” champagne mangos and I nearly shouted with joy.  Wouldn’t you??  No?  What if it meant you got to make this chicken salad?  Or this shrimp curry?

mango lassi 5

Or this mango lassi?

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You can read all about my mango infatuation and my cooking experience with Chef Allen here.  Not sure how to cut a mango?  Watch this!  Wondering how healthy a mango is for you?  Read about it here.

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Mango Lassi

makes 1 large serving

1 cup chopped mango (peeled and seed removed)
1/3 cup plain Greek yogurt*
1/4  cup milk*
1/4 cup coconut water (or an additional 1/4 cup milk)
1-2 teaspoons sugar (start with 1, taste, then add more if needed)
A dash of ground cardamom (optional…I didn’t)

Put mango, yogurt, milk, coconut water, sugar, and cardamom (if using) into a blender and blend until smooth.  Add as much or as little ice as you want and blend until ice is crushed.  Serve.

Per serving (using skim milk and fat free Greek yogurt*): 212 calories, 0 g fat (0 g saturated), 45 g carbohydrates, 3.6 g fiber, 10 g protein (exchanges: 1 ½ fruit, 1 dairy, ½ sugar)

* I actually used whole milk and 0% Fage…I think a little fat in a smoothie is a good thing…more filling.