Pecan Crusted Tilapia - South Beach Diet

Pecan Crusted Tilapia
Adapted from The South Beach Diet Supercharged

Printable Recipe

Prep time: 5 minutes
Cooking time: 15-20 minutes

Serves 2

Ingredients:
½ cup pecan pieces (or you could just buy ground pecans)
1 tbsp fresh rosemary, chopped (or 1 tsp, dried)
1 large clove garlic, minced
1/8 tsp cayenne pepper
2 large tilapia fillets (the book actually does this with whole trout, any mild fish will work well)
1 large egg white, lightly beaten
2 tsp extra virgin olive oil (optional)

Directions:
1. Preheat oven to 400°F/200°C. Line a rimmed baking sheet with foil and place a rack on top.

2. The book pulses the pecan pieces, garlic, cayenne and rosemary in a blender, I just started with chopped rosemary and ground pecans and just mixed everything together in a small bowl.

3. Place the “breading” on a plate. Dip the tilapia in the egg whites and then place the fish on the plate, pressing the fish into the pecan mixture. Flip and repeat. Place the “breaded” fish onto the prepared baking sheet. Drizzle the olive oil over the fish.

4. Bake until opaque and tender (white flesh) – about 15-20 minutes depending on the thickness of the fish.

Hearts of Palm "Potato" Salad

Hearts of Palm “Potato” Salad
From The South Beach Diet Supercharged

Printable Recipe

Prep time: 5 minutes

Serves 2

Ingredients:
2 tsp fresh lemon juice
1 tsp Dijon mustard
1 clove garlic, crushed
1 tbsp extra virgin olive oil
1 can (14oz/396g) hearts of palm, drained and cut into ½” slices (if they are big around – size of a quarter – I cut them in half length-wise before cutting across)
2 tbsp fresh chives, chopped
Freshly ground black pepper

Directions:
1. In a large serving bowl, whisk the lemon juice, mustard and garlic. While continuing to whisk, pour the oil in a steady stream to emulsify.

2. Add the hearts of palm, toss, taste (adding pepper or lemon juice as needed) and serve.

Grandma Hazel's Meat Sauce

Grandma Hazel’s Meat Sauce
From Every Kitchen Tells Its Stories: Recipes to Warm the Heart

Printable Recipe

Prep time: 30 minutes
Cooking time: 3½ - 4 hours
Serves 12-15 (freezes well in freezer baggies – I put 1-2 cups per bag for an instant dinner)

Ingredients:
1 large head garlic, cloves separated and peeled
2 green peppers, seeded and quartered
3 large onions
½ lb/225 g mushrooms
⅔ cup olive oil
5 stalks celery, chopped
1 large tin tomato paste (13 oz/369 ml)
½ tsp allspice
6 bay leaves
1 cup fresh basil leaves chopped (2 tbsp dried)
2 tbsp sugar
4 tbsp fresh oregano, chopped (1 tbsp dried)
2 tbsp fresh rosemary, chopped (1 tsp dried)
1 tsp crushed red chili peppers
2 lbs/900g ground beef (optional)**
¼ cup red wine, (optional)
2 large tins tomatoes (28oz/796 ml)

Directions
1. 1. Drop garlic through feed tube of food processor and pulse. Process celery, green peppers, onions and mushrooms separately in food processor or finely chop by hand.

2. Heat oil in a large Dutch oven* and add the vegetable mixture and cook over medium heat for approx. 15 minutes until mixture is limp, stirring frequently.

3. Add tomato paste, spices, sugar (and wine) and stir for 2 minutes.

4. If making meat sauce, sauté ground beef in a separate nonstick pan until it is cooked (no longer pink – 5-10 minutes/lb)**. Strain off excess fat and add the meat to the sauce.

5. Add tomatoes. I personally like to puree them before adding to sauce, but the original recipe was to leave them whole and break them up during cooking. Cook slowly on medium-low heat for 3-3½ hours covered. Remove bay leaves after 2 hours. Taste for seasoning and serve over your favorite pasta.

Tips & Variations
**Sautéing meat takes about 10-15 minutes – 5-7 minutes per pound of ground meat – but it’s worth it, I promise.

This recipe tastes best the next day and also freezes well. 1-2 ladles of sauce per serving.

I usually put 3 ladles in a zip lock baggie for two servings, but it all depends on how much sauce to pasta you prefer. The “experts” suggest more pasta than sauce, but for this recipe in particular, I love lots of sauce.

Masala Shrimp

Masala Shrimp & Avocado

From The Flavors of Asia

Printable Recipe

Prep time : 15 minutes (mostly to defrost, peel & devein the shrimp)
Rest time : 15-30 minutes
Cooking time: 4-5 minutes
Serves 4-8

Ingredients:
1 tsp cayenne pepper
1 tsp turmeric
1 tsp sea salt
1½ lb/675g large or jumbo shrimp, peeled & deveined
1 tbsp oil
1 lime cut into wedges
¼ cup cilantro leaves (actually the book specifically called for 24 cilantro leaves)
1 small ripe avocado, cut into small diced pieces

Directions:
1. Combine cayenne, turmeric, and salt in a non-reactive bowl. Rub the spice mixture onto the shrimp and set aside for 15-30 minutes

2. Heat the oil in a skillet over medium-high heat. Sauté the shrimp until they lose their translucency and just start to turn pink ( 1-2 minutes per side). Remove from pan.

3. Remove to a serving bowl, add the avocado and cilantro, toss and serve with lime wedges.

Palak Pakoras (Spinach, Onion & Potato Pakoras)

Palak Pakoras (Spinach, Onion & Potato)
From The Flavors of Asia

Printable Recipe

Prep time: 5 minutes
Cooking time: 45 minutes total (5-6 minutes per batch)
Serves 4-8

Ingredients:
Spice Powder:
1 tsp coriander seeds
1 tsp cumin seeds
1 tsp garam masala
½ tsp cayenne pepper
½ tsp fennel seeds
Filling:
6 cups baby spinach, chopped and firmly packed
1 red boiling potato (I used a Yukon gold), peeled and finely diced
1 small red onion, finely diced
1 fresh hot green chili, very finely chopped (being wimps, I used ½ small Jalapeno pepper, seeded before chopping
1/3 cup cilantro/coriander leaves, finely chopped
2 cups chickpea flour (can be found at Asian, Middle Eastern specialty stores – worth the trip)
1 tsp salt
½ tsp baking powder
¼ - ½ cup water (enough to get the batter to stick together to form balls)
Canola oil, enough to deep fry the pakoras (I used a small saucepan and used about 1quart/1 litre)

Directions:
1. Combine all the ingredients for the spice powder in a mortar & pestle or spice grinder (I use my stainless steel coffee grinder) and grind coarsely.

2. For the filling: In a large bowl, combine the spinach, potato, onion, chili, cilantro, chickpea flour, salt and baking powder. Stir until everything is uniformly coated with the flour. Don’t panic at this point….it really doesn’t look anything like the balls it’s supposed to form. Add water and stir to make a batter. (I didn’t think it would all stick together in the hot oil, but it did – don’t make it too soupy.)

3. In a deep sided saucepan (the book suggests large, but I don’t like to waste that much oil, so I used a medium saucepan (8in/20cm diameter-2qt/2litre) and enough canola oil to come about ¾ the way up the sides) heat the oil over medium-high heat to 360°F/182°C. I never used to own a candy/deep fry thermometer and just did the “throw a little of whatever and if it sizzles and bubbles, it’s hot enough” approach. Now that I have one, I love it and I never end up with burnt oil taste.

4. Use a scant ¼ cup measure or large soup spoon (about 3 tbsp worth of filling –not sure why it’s called filling, since nothing goes around it – so stop looking) and slide into the hot oil.

Note: I wet my hands to press the batter into a ball over the spoon. That way the batter didn’t stick to my hands

Immediately turn the temperature down to medium. My pot only held 4 pakoras without crowding. Cook for one minute and turn the pakoras over with a slotted spoon. Cook for one more minute and turn the heat back up to high. Continue cooking and turning several more times (total cooking 5-6 minutes per batch). They will be dark golden brown. Remove with a slotted spoon onto paper towel lined platter.

Repeat for the rest of the batter.

Note: They do taste best right out of the oil – the spinach gets crispy and just melts in your mouth. That said, I made them early in the morning for supper and just warmed them in the oven for a couple of minutes. Everyone still raved.

The book suggests serving with a Green Chutney, but we ate them plain.

Spicy Sacchettini with Olives, Arugula & Goat Cheese

Spicy Sacchettini with Oil-dried Olives, Arugula & Goat Cheese

Printable Recipe

Prep/cooking time: 15 minutes
Serves 2-4

Ingredients:
12oz/350g sacchettini (this time stuffed with brie & roasted garlic)
6oz/170g soft goat cheese (I used Ran-Cher Acres – my favorite NS goat cheese) this time seasoned with cayenne pepper (it was a bit spicy, so you might want to try a tamer variety)
2-3 tbsp fresh oregano, chopped
Handful baby arugula, coarsely chopped
3 strips of pancetta, coarsely chopped
½ cup oil dried black olives, pitted and coarsely chopped

Directions:
1. Cook the pasta in salted water as per package instructions (usually 2-3 minutes). Remove the pasta when al dente using a slotted spoon. Keep ½ cup or so of pasta water in case the “sauce” is not creamy enough.

2. While the water is boiling, fry up the pancetta until crispy. Remove from heat and set pan aside.

3. Place the goat cheese, arugula, oregano, olives and pancetta in a large pasta bowl while you wait for the pasta to cook. Once it’s al dente, add the sacchetti to the bowl, using the slotted spoon. Depending on how thick/thin you like your sauce, add some of the cooking water. I usually don’t find in necessary.

Taste for seasoning. If you are using a spicy cheese, you might need to temper it with plain goat cheese. If, on the other hand, it’s too mild, just add some red chili pepper flakes or freshly ground black pepper.

Serve with a simple salad and you’re done.

Asian Chicken Wrap

Asian Chicken Wraps

Printable Recipe

Prep time: 5 minutes
Serves 2

Ingredients:
2 soft tortillas (I like to use whole grain or spinach or, like this photo, tomato basil)
Handful of mixed salad greens
Slathering of wasabi mayo (wasabi paste mixed with your favorite mayo (mine lately is Hellmann’s Olive Oil Mayo) ratio: as much/little heat as you like
Slices of roasted chicken (covering about 1/3 of tortilla, down the center) I like to roast a chicken to have on hand, but store bought rotisserie chicken works too
Slices of Japanese marinated ginger (if you love sushi, you know how delicious this is), patted dry
Small handful of arugula or mixed greens

Directions:
1. Lay tortillas flat and slather a layer of wasabi mayo all over. Add the chicken down the center of the tortilla, starting from the top (which will be left open) to about 2 inches from the bottom. Cover with a thin layer of ginger and greens.

2. Fold bottom up over chicken and then fold in from one side and then the other.

3. Serve and enjoy.

This is great for picnic lunches. Just wrap each one in foil or plastic wrap. Because it’s chicken, it’s wise to either a) keep in a cooler until serving; or b) eat within an hour of preparing.

Easy Tasty Roast Beef with Garlic Mustard Rub

Roast Beef with Garlic Mustard Rub

Adapted from Bonnie Stern Friday Night Dinners
Printable Recipe

Prep time: 5 minutes
Cooking time: 60 minutes (or however long it takes to reach 145°F/62°C – for medium)
Resting time: 15 – 20 minutes

Serves 2-4 (depending on your appetite and what you’re serving it with)

Ingredients:
1.7lb/.75kg sirloin tip roast
¼ cup Dijon mustard
2 tbsp extra virgin olive oil
4 large cloves garlic, minced
1 tbsp fresh rosemary, finely chopped (1 tsp dried)
1 tbsp fresh thyme leaves (1 tsp dried)
½ tbsp kosher salt
1 tbsp freshly ground black pepper
1-2 cloves of garlic, cut into slivers

Directions:
1. Preheat the oven to 450°F/220°C. I like to line my roasting pan with tin foil for easy cleanup.

2. In a small bowl, or a measuring cup, combine the mustard, olive oil, minced garlic, rosemary, thyme, salt & pepper.

3. Stud the meat with slivers of garlic on all sides. Slather the mustard rub all over the meat and place in the center of the roasting pan.

4. Roast at 450°F/220°C for 20 minutes to sear the meat. It isn’t necessary to turn it. Then reduce the heat to 375°F/190°C and roast using a meat thermometer. I like my meat medium rare (very pink, but not red in the center) so I set it for 145°F/62°C and for a small roast, it takes about 30-40 minutes longer.

5. Once the meat temperature reaches your “doneness”, remove to a cutting board (preferably one with a moat – juices will flow), cover with foil and let the roast rest for 15-20 minutes before slicing. It will still be warm, don’t worry.

Bonnie Stern makes a lovely gravy, but I like to serve it “straight” with a salad or some roasted vegetables.

Penne with Mussels, Chorizo & Chimichurri

Penne with Mussels, Chorizo and Chimichurri
With help from Bobby Flay and Curtis Stone

Printable Recipe

Hands-on time: 10 minutes
Cooking time: 15 minutes (or until the water boils & the pasta cooks)
Serves

Ingredients::
7oz/200g Dreamfields Penne Rigate (or any other healthy pasta)
Left over Steamed Mussels with Chorizo & White Wine (shells removed)
Dollop or two of Chimichurri Sauce
Handful of basil leaves, roughly torn

Directions:
1. Cook the pasta until al dente in a large pot of salted water. (usually 8-10 minutes depending on the type of pasta used.)

2. In the meantime, to prepare the mussels, just warm them up – a quick zap in the microwave or over medium low heat in a small saucepan.

3. Drain the pasta and place in a large serving bowl. Toss with the warm mussels & chorizo, basil and as much chimichurri as you like and …inhale!

Delicioso!

Wild Mushroom Cheddar Burger with Chipotle Ketchup

photo coming

Bobby Flay’s Wild Mushroom Cheddar Burger with Chipotle Ketchup

From Bobby Flay's Burgers, Fries, and Shakes

Printable Recipe

Prep time: 10 minutes
Rest time for Chipotle Ketchup: at least 30 minutes, will keep for a week, refrigerated
Grill time: 8-10 minutes (depends on how you like it done)

Serves 4

Ingredients:
Chipotle Ketchup:
1 cup ketchup
1-3 tbsp pureed canned chipotle in adobo sauce
Kosher salt & freshly ground black pepper

Mushrooms:
2 tbsp olive oil
1 tbsp unsalted butter
12oz/340g assorted mushrooms (my fave…cremini, stemmed shitake, and whatever else looks good that day)
1 small shallot, finely diced
Kosher salt & freshly ground black pepper
1 tbsp fresh thyme leaves, chopped
2 tbsp fresh flat leaf parsley, chopped

Burgers:
1½ lbs/680g ground chuck (80% lean – it’s Bobby’s secret to great burgers no matter what you top them with)
Kosher salt & freshly ground black pepper
1½ tbsp canola oil
4 slices sharp cheddar cheese
4 hamburger buns, split and toasted

Directions:
Chipotle Ketchup:
1. Whisk all the ingredients together in a small bowl, cover and refrigerate for at least 30 minutes to allow flavors to meld. It will keep for a week in the fridge.

Mushrooms:
1. Heat the olive oil and butter in a large sauté pan over high heat until almost smoking. Add the mushrooms and cook, stirring occasionally, until soft (about 5 minutes). Add the shallots, season with salt and pepper until the mushrooms are golden brown (another 5 minutes or so – you want all the liquid absorbed). Stir in the thyme and parsley and transfer to a bowl.

Burgers:
1. Preheat the BBQ on high for 10 minutes.

2. Divide meat into 4 equal portions (about 6oz/170g) and form each portion loosely into ¾” thick burger and make a deep depression in the center with your thumb (Bobby’s other trick) Season both sides with salt and pepper.

3. Brush the burgers, not the grill (Bobby’s third rule for perfect burgers). Grill until golden brown and slightly charred on one side (about 3 minutes). Flip the burgers and cook until golden as well (about 4 minutes) for medium rare…the rest is up to you as to how well done you like your burgers.

4. Top each burger with a slice of cheese during the last minute or two to really melt it properly.

5. Place the burgers on the bun bottoms and top with a dollop of chipotle ketchu and large spoonful of mushrooms. Cover with the top bun and serve.

Bobby Flay's Argentinean Burger

Bobby Flay’s Argentinean Burger

From Bobby Flay's Burgers, Fries, and Shakes

Printable Recipe

Prep time: 10 minutes
Rest time for Chimichurri: 30 minutes to 8 hours
Grill time: 8-10 minutes (depends on how you like it done)

Serves 4

Ingredients:
Chimichurri:
2 cups fresh flat leaf parsley leaves, packed firmly
1 tbsp fresh oregano leaves
4 large cloves garlic, peeled
1 tsp smoked sweet Spanish paprika
3 tbsp red wine vinegar
½ cup extra virgin olive oil
Kosher salt & freshly ground black pepper

Burgers:
1½ lbs/680g ground chuck (80% lean – it’s Bobby’s secret to great burgers no matter what you top them with)
Kosher salt & freshly ground black pepper
1½ tbsp canola oil
4 slices Manchego cheese
4 hamburger buns, split and toasted
½ red onion sliced ¼” thick

Directions:
Chimichurri:
1. Combine parsley, oregano and garlic in a food processor and pulse until coarsely chopped. Add the paprika, vinegar, and oil. Season with salt and pepper and process until smooth (just a couple of minutes). Scrape into a bowl and let sit at room temperature for 30 minutes before serving.

The sauce can be made 8 hours in advance, tightly covered and refrigerated until 30 minutes before serving.

Burgers:
1. Preheat the BBQ on high for 10 minutes.

2. Divide meat into 4 equal portions (about 6oz/170g) and form each portion loosely into ¾” thick burger and make a deep depression in the center with your thumb (Bobby’s other trick) Season both sides with salt and pepper.

3. Brush the burgers, not the grill (Bobby’s third rule for perfect burgers). Grill until golden brown and slightly charred on one side (about 3 minutes). Flip the burgers and cook until golden as well (about 4 minutes) for medium rare…the rest is up to you as to how well done you like your burgers.

4. Top each burger with a slice of cheese during the last minute or two to really melt it properly.

5. Place the burgers on the bun bottoms and top with a large dollop of chimichurri and sliced onion. Cover with the top bun and serve.