Monthly Archives: August 2010

Healthy CousCous Dish

Ingredients

  • 2/3 cup couscous
  • 1 cup water
  • 2 teaspoons olive oil
  • 6 oz frozen veggie crumbles (can be replaced with ground meat)
  • 1 – 2 tablespoons canola oil
  • 1 medium red/yellow bell pepper
  • 1 ½ cups sliced button mushrooms
  • Oil spray
  • 1 tablespoon ground flax seed
  • Black pepper and salt to taste

Method

  • In a covered saucepan add water, olive oil and salt and bring to a rolling boil
  • Turn off the flame and add couscous and cover and leave for about 15 – 20 minutes
  • Meanwhile chop mushrooms into thick slices and chop bell pepper into thin strips
  • Spray some oil in a cookie sheet and add mushrooms and bell pepper and bake at 450F for about 15 – 20 minutes
  • Thaw veggie crumbles
  • In a skillet add oil and once its hot, add veggie crumbles and sauté/fry until they are cooked and dry
  • Now fluff the couscous with a fork and add to the skillet with baked mushrooms and bell pepper
  • Add ground flax seed and mix well
  • Season with salt and pepper
  • Serves: 2
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Black-Eyed Peas with Mushroom

Ingredients

  • ½ cup dried black-eyed peas
  • 2 cups chopped button mushrooms
  • 1 teaspoon canola oil
  • ¼ teaspoon mustard seeds
  • ½ teaspoon fennel seeds
  • 1/8 teaspoon fenugreek seeds
  • 2 teaspoons crushed garlic
  • 2 teaspoons crushed ginger
  • 1 teaspoon coriander powder
  • 1 teaspoon cumin powder
  • 1/8 teaspoon turmeric powder
  • ¼ teaspoon chili powder
  • ½ cup chopped tomato
  • 1 ½ cups water
  • 2 tablespoons yogurt
  • Salt to taste

Method

  • Add enough water to black-eyed peas and cook with a little bit salt until ¾ done
  • Set aside
  • In a covered saucepan add oil and add mustard seeds.
  • When they start splattering, add fennel, fenugreek seed and fry for a few seconds (about 25-30 seconds)
  • Add cumin, coriander, turmeric and chili powders and fry in a very low flame for about 30 seconds – 1 minute (if the flame is too high or if you fry too long, it will start smoking)
  • Add cooked black-eyed peas, mushrooms and chopped tomato, salt and cover and cook on a medium flame for about 15 minutes
  • Add yogurt and cook for another minute or two.

Quick & Easy Pasta Dish

Ingredients

  • 4 oz pasta (penne)
  • 2 large portabella mushrooms
  • 6 oz button mushrooms
  • 1 small red bell pepper
  • Oil spray
  • ¾ cups black olives
  • 3 garlic cloves chopped
  • 2 teaspoons sun dried tomatoes
  • ¼ cup dried porcini mushroom
  • 1 teaspoon olive oil
  • 2 – 3 tablespoons fresh basil leaves
  • Extra virgin olive oil
  • 2 tablespoons pecorino – romano cheese
  • 2 teaspoons parmesan cheese

Method

  • Cook pasta and drain and keep aside
  • Slice portabella mushrooms lengthwise into ½ inch and then chop them into about 1 inch cubes
  • Slit button mushrooms and slice them into thick pieces
  • slice bell pepper into thin stripes
  • Spray a little bit of oil on a cookie sheet and spread the mushrooms and bell pepper on the cookie sheet.  Then spray oil again and mix well with hands
  • Broil at 450 F for about 10 – 15 minutes
  • Meanwhile wash porcini mushrooms thoroughly (they tend to have soil particles in them) and then soak in a very little bit water for about 10 minutes
  • chop sun dried tomatoes into very small pieces
  • In a skillet and olive oil and add chopped garlic and sauté for a minute or lightly golden
  • Add sun dried tomato and porcini mushrooms and fry for a  about 2 minutes
  • Add pasta, mushroom, bell pepper and olives to the skillet and mix well while keeping in a very low flame
  • Add basil, pecorino cheese and mix well
  • Sprinkle with extra virgin olive oil and top with parmesan cheese
  • Serves 2 main dishes

Normally I use whole black olives.  They taste better and firm.  Pitted olive oil tends to be a bit mushy and not as tasty as the whole olives.



Broccoli Fry

Ingredients

  • 8 oz broccoli florets
  • 2 ½ tablespoons water
  • ½ teaspoon Sri Lankan Chili powder
  • Salt to taste
  • 1 tablespoon canola oil
  • ½ cup finely chopped red onion
  • 1 tablespoon sesame seeds toasted

Method

  • Cut broccoli florets into small pieces
  • In a skillet add broccoli florets, water, chili powder and salt and cover and cook on medium-low flame until all the water is absorbed (broccoli is cooked but crisp)
  • In another skillet add oil and add red onion and fry until golden brown.
  • Add cooked broccoli into fried onion and mix well and fry for  a minute
  • Add toasted sesame seeds and mix well