Oven roasted tilapia and vegetables with lemon herb butter
Oven roasted tilapia and vegetables with lemon herb butter
Serves 4
1 1/2 pounds fresh tilapia (4 each 5-6 oz filets)
1 tomato (sliced in 8 slices)
1 zucchini
1 yellow squash
1 lemon (sliced in 8 slices)
To taste Italian seasoning (use your favorite)
To taste salt and pepper
4 Tbsp butter
2 cups cooked brown rice (use what is in your pantry)
4 sheets aluminum foil (approx 12-16 inches long)
Lay four pieces of foil out on counter top or work table. Place two slices of tomato in center of each sheet, and season lightly with salt and pepper. Divide the zucchini and yellow squash into four portions, and place over the top of tomatoes. Try to keep them as flat and evenly spread out as possible so they will cook evenly. Season the vegetables with Italian seasoning. Use whatever seasoning blend you normally have in your pantry. If you prefer all basil, or have a blend you normally use, substitute here. You could replace with fresh basil leaves, but fresh herbs may be expensive depending on timing and market prices.
Place the tilapia on top of the vegetable stack. Place 1 Tbsp butter on top of fish. If you soften butter slightly you can spread it easily over fish. Season lightly with salt and pepper, and same seasoning you used on vegetables. Top with two slices of lemon. Form a pouch with foil and crimp edges, forming an envelope or bag.
Place in 350 degree oven for about 15 to 20 minutes. Remove from oven and open foil; use caution as steam will be trapped in foil. Serve the tilapia and vegetables over cooked rice. Make sure to spoon liquid from bottom of foil over top of the fish and vegetables.
Sauteed Yellow Squash and Zucchini
Sautéed Yellow Squash and Zucchini
1 Tablespoon olive oil
1 pat of butter
1 Tablespoon sesame oil
Yellow Squash
Zucchini
1 diced onion
Corn
Black pepper to taste
1 teaspoon parsley
1 tablespoon chopped chives
Heat olive oil and butter in pan. Saute onion. Add squash, corn, and zucchini. Saute for approximately 5 minutes. Add sesame oil, pepper, parsley, and chives. Serve.
Shrimp with Red Pepper Broth and Ratatouille
Shrimp with Red Pepper Broth and Ratatouille
Serves 2
5 red bell peppers, cored, seeded, and thinly sliced
2 large shallots, finely chopped
3 whole cloves, thinly sliced
Coarse salt
1/2 cup dry white wine
1 star anise
3 whole cloves
2 small dried bay leaves
5 fresh lemon thyme
2 (3 ounces each) plum tomatoes
2 large shallots, finely chopped
About 1/4 cup extra-virgin olive oil
4 garlic, finely chopped
2 ounces eggplant, cut into very small dice (1/3 Cup)
2 ounces yellow squash, cut into very small dice (1/3 Cup)
2 ounces zucchini, cut into very small dice (1/3 Cup)
2 ounces red bell pepper, cut into very small dice (1/3 Cup)
Coarse salt and freshly ground pepper
1 teaspoon finely chopped fines herbs, (equal parts chive, chervil, tarragon, and flat-leaf parsley)
4 large shrimp, peeled with tails on, butterflied
Fresh lemon thyme sprigs, for garnish
To make the broth, place the peppers, shallots, garlic, and a pinch of salt in a medium stockpot over medium-low heat. Cook, stirring, until vegetables shallots are translucent, about 5 minutes.
Increase the heat to medium-high, add the wine, and bring to a boil. Cook until reduced by two-thirds, about 4 minutes. Add enough water to come up to the level of the peppers. Bring to a simmer. Stir in the star anise, clove, and bay leaves; cook for 15 minutes. Remove from heat, and add thyme. Let stand until room temperature; strain through a damp cheesecloth-lined sieve. You should have about 2 cups. Refrigerate until chilled, about 1 hour. When cold, season with salt.
For the ratatouille: Bring a large pot of water to a boil. Prepare an ice-water bath; set aside. Cut an x in the bottom of each tomato, and cut out the cores with a paring knife. Drop tomatoes in boiling water, and cook until skins begin to loosen, about 30 seconds. Using a slotted spoon, transfer to ice-water bath until cool enough to handle. Peel off and discard skins. Cut tomatoes in half crosswise, and remove seeds. Cut tomatoes into a very small dice; set aside.
In a small skillet, heat about 2 teaspoons oil over medium-high heat. Add one-fifth of the shallot and one-fifth of the garlic. Cook until translucent. Add the tomato; season with salt and pepper. Cook, stirring frequently, until soft, about 1 minute. Transfer to a paper towel–lined baking sheet to drain. Repeat with remaining shallots, garlic, and vegetables, cooking each vegetable separately.
Combine the cooked, drained, and cooled eggplant, yellow squash, zucchini, and bell pepper in a medium bowl. Add just enough of the tomato to bind the mixture together. Stir in the herbs. Season with salt and pepper; set aside.
In a small saucepan, bring 1 cup of broth to a simmer. Add shrimp, and remove from heat. Let stand until room temperature. Transfer to refrigerator until chilled, about 30 minutes. Remove and drain on a paper towel–lined plate.
Place a spoonful of ratatouille in the bottom of two soup bowls. Top each with 2 shrimp. Garnish each bowl with a sprig of thyme. Pour 1/2 cup remaining chilled broth into each bowl. Serve immediately.
Crispy Pan Seared Falafel
Crispy Pan Seared Falafel
Serves 6
2 1/2 cups cooked (14 ounces) chickpeas
1/4 cup chopped onion, 4 ounces
2 tablespoons freshly squeezed lemon juice
1/4 cup peeled and grated zucchini
Pinch cayenne, pepper
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
1/2 teaspoon baking soda
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup medium-chopped mixed fresh herbs, such as parsley, mint, and cilantro
6 whole-wheat pitas
4 1/2 ounces romaine or Bibb lettuce, (about 12 leaves)
1 1/2 pounds tomatoes, sliced into 1/4-inch rounds
1 small onion, peeled and sliced into 1/8-inch rounds
1/3 cup fresh mint leaves
Olive-oil cooking spray
Tzatziki (also known as cucumber sauce)
Combine half the chickpeas, the onion, lemon juice, 4 teaspoons water, zucchini, cayenne, cumin, coriander, baking soda, salt, and pepper in a food processor. Process until smooth. Transfer mixture to a large bowl. Add remaining chickpeas to processor, and pulse just until lumpy (should still have some texture), six to eight pulses. Stir into chickpea mixture. Stir in the herbs.
Use your hands to pat the mixture into twelve 2-inch patties, each weighing about 1 1/2 ounces. Place each on a waxed-paper-lined baking sheet. Cover with plastic wrap, and transfer to refrigerator for 30 minutes.
Spray a nonstick skillet with cooking spray. Place skillet over medium heat, and cook three to four patties at a time, until golden brown, 3 to 5 minutes on each side. Transfer cooked patties to a heatproof plate to keep warm in a 200 degrees; oven, if necessary.
To serve, toast pitas, and split them open. Arrange lettuce, tomato, and red-onion slices on each. Place two of the cooked patties on each pita. Sprinkle each with mint leaves. Serve with Tzatziki.
Big-Batch Vegetable Soup
Big-Batch Vegetable Soup
Serves 8; Prep time: 15 minutes; Total time: 1 hour 15 minutes
This basic soup can be made with any combination of fresh or frozen vegetables, so it will taste a little different each time. Recipe can be doubled.
2 tablespoons olive oil
2 cups chopped onions or thinly sliced leeks (whites only)
1 cup thinly sliced celery
2 teaspoons Italian seasoning
Coarse salt and ground pepper
3 cans (14.5 ounces each) reduced-sodium vegetable or chicken broth
1 can (28 ounces) diced tomatoes, with juice
1 tablespoon tomato paste
8 cups mixed fresh or frozen vegetables, such as carrots, corn, green beans, lima beans, peas, potatoes, and zucchini (cut larger vegetables into smaller pieces)
1. Heat oil in a large stockpot over medium heat. Add onions or leeks, celery, and Italian seasoning; season with salt and pepper. Cook, stirring frequently, until onions are translucent, 5 to 8 minutes.
2. Add broth, tomatoes and their juice, tomato paste, and 3 cups water to pot; bring mixture to a boil. Reduce heat to a simmer, and cook, uncovered, 20 minutes.
3. Add vegetables to pot, and return to a simmer. Cook, uncovered, until vegetables are tender, 20 to 25 minutes. Season with salt and pepper, as desired. Let cool before storing.
Yogurt Marinated Lamb Kabobs
Yogurt Marinated Lamb Kabobs
Serves 4 to 6
2 cups plain yogurt
2 cloves garlic, finely minced
2 tablespoons curry powder
1/2 teaspoon tumeric
Coarse salt and freshly ground black pepper
2 pounds boneless leg of lamb, cut into 1 1/2-inch cubes
Zucchini, cut into 1-inch pieces
Yellow squash, cut into 1-inch pieces
Grape tomatoes
Fresh bay leaves (optional)
1. In a large bowl, mix together yogurt, garlic, curry, and tumeric; season with salt and pepper. Add lamb and toss to coat. Marinate, covered, refrigerated, 2 to 3 hours.
2. If using bamboo or wooden skewers, place in a shallow dish and cover with water, 30 minutes before meat is ready to cook.
3. Preheat a grill pan. Thread lamb pieces onto skewers, alternating lamb with vegetables and bay leaves, if desired. Place skewers on grill pan and cook until meat has reached desired degree of doneness, about 10 minutes for medium-rare.
Soba Bowl
Soba Bowl
Recipe courtesy of Rachael Ray
Yields 4 servings
1 pound whole-wheat spaghetti
2 tablespoons vegetable oil, plus some for drizzling
1 large onion, thinly sliced
2 large cloves garlic, chopped
3 handfuls store-bought shredded carrots
10 shiitake mushrooms, stemmed and thinly sliced
1 large zucchini or 2 small, cut into half moons and sliced 1/2-inch thick
1 large bok choy, cored and chopped
6 cups chicken or vegetable stock
1 cup fresh bean sprouts, optional
1/4 cup toasted sesame seeds
1/2 tablespoon ground coriander
1/2 tablespoon chili powder
Cayenne pepper, a pinch
Tamari (dark soy sauce)
Place a large pot of water over high heat and bring up to a boil to cook the spaghetti. Once boiling, add some salt and the spaghetti and cook until al dente, according to package directions. Drain and toss with a little bit of vegetable oil.
While the water is coming up to a boil to cook the spaghetti, place a large soup pot over medium-high heat and add 2 turns of the pan of vegetable oil, about 2 tablespoons. Add the onion, garlic and shredded carrots and cook until the onions start to get tender, about 4-5 minutes. Add the mushrooms, zucchini and bok choy and cook for another 2-3 minutes. Add stock, bring up to a bubble then simmer for 5 minutes. Add the bean sprouts the last minute. In a small bowl, combine the toasted sesame seeds, ground coriander, chili powder and cayenne pepper and reserve for garnishing the soup.
To serve, place some of the spaghetti in a soup bowl and season it with a couple of splashes of tamari. Ladle the veggies and soup over the noodles. Sprinkle the sesame mixture on top and serve.
Herb-Rubbed Salmon Steak
Herb-Rubbed Salmon Steak
Serves 1; Prep time: 25 minutes; Total time: 25 minutes
1 salmon steak (about 8 ounces)
1 teaspoon olive oil
Coarse salt and ground pepper
2 tablespoons fresh mint, finely chopped
1/2 teaspoon dried oregano
4 cherry tomatoes
1 small garlic clove, minced
1 scallion, thinly sliced
1 small zucchini (about 4 ounces), halved lengthwise, then sliced crosswise 1/4 inch thick
1. Preheat oven to 425°. Place salmon in a small baking dish or ovenproof skillet; drizzle with 1/4 teaspoon oil.
2. Make the rub: In a small bowl, stir together mint, garlic, oregano, 1/4 teaspoon salt, and 1/8 teaspoon pepper.
3. Sprinkle half the rub mixture evenly over both sides of the salmon. Bake salmon until opaque throughout (about 10 minutes).
4. Meanwhile, in a medium nonstick skillet, heat remaining oil over medium heat. Add zucchini, and cook, tossing occasionally until tender, 6 to 8 minutes. Stir in scallion, tomatoes, and remaining rub mixture. Cook just to heat through, about 1 minute. Season with salt and pepper; serve with salmon.
Greek Salad with Zucchini and Tomatoes
Greek Salad with Zucchini and Tomatoes
Serves 4; Prep time: 20 minutes; Total time: 45 minutes
3 medium zucchini, halved lengthwise and sliced 1 inch thick crosswise
2 pints grape tomatoes
1 tablespoon dried dill
3 tablespoons olive oil
Coarse salt and ground pepper
2 pita breads, split horizontally
2 tablespoons red-wine vinegar
2 romaine-lettuce hearts (12 to 14 ounces total), cut into 1-inch pieces
4 ounces feta cheese, crumbled (about 1 cup)
1/4 cup Kalamata olives, pitted
1. Heat broiler. If using a broiler-proof rimmed baking sheet, set rack 4 inches from heat; if using a broiler pan, set rack so that top of pan is 4 inches from heat. On sheet (or pan), toss zucchini and tomatoes with dill, 1 tablespoon oil, 1 1/2 teaspoons salt, and 1/4 teaspoon pepper. Broil until tender and slightly charred, 20 to 25 minutes; transfer to a plate to cool. Wipe sheet (or pan) clean with a paper towel.
2. Place split pitas on sheet (or pan); broil until lightly browned, 1 to 3 minutes per side (watch closely). Cool, then break into small pieces.
3. In a small jar or bowl, combine vinegar and remaining 2 tablespoons oil with 1/2 teaspoon salt and 1/8 teaspoon pepper; shake or whisk until combined and thickened.
4. Divide lettuce, zucchini mixture, pita pieces, feta, and olives among serving plates; drizzle with dressing as desired.
Roasted Veggie Dip
Roasted Veggie Dip
Yields 6-8 Servings
1 bulb fennel, cored and chopped
1 small onion, chopped
3 cloves garlic, smashed
1/2 small eggplant, peeled and chopped
1 small zucchini, trimmed, cut in half lengthwise then cut into thick half moons
3 tablespoons extra-virgin olive oil
Salt and freshly ground black pepper
3 tablespoons balsamic vinegar
20 basil leaves, roughly chopped
1/4 cup flat-leaf parsley leaves, chopped
Preheat oven 400°F.
Place veggies on a cookie sheet, drizzle with olive oil and balsamic vinegar, and season liberally with the salt and pepper. Toss to coat thoroughly and transfer to the oven to roast for 30-40 minutes until brown and tender. Cool and transfer to a food processor with the basil and parsley. Pulse to chop and combine. Transfer to a bowl and stir, season with salt and pepper to taste. Serve with baked pita chips, celery stick and carrot sticks for a healthy snack.
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