light and healthy

Four Courses

June 26, 2010 by greg Leave a Comment

I was inspired reading food blogs to make a light and healthy multi-course dinner that would please the palate but not pack on the pounds. I think I succeeded.

First up: Tomato and Rhubarb Salad with Taragon

This salad exceeded all my expectations. For two servings I used one half of a tomato, chopped, and two thin stalks of celery. To this was added a couple tablespoons of fresh French tarragon – the kind that has that nice anisey bite to it. A couple tablespoons of olive oil, a splash of rice vinegar, a sprinkle of sugar, salt and pepper and that was all it took to create this salad. I served it on a bed of shredded romaine lettuce. The tarragon married beautifully with the tomato and rhubarb.

Second course: Eggplant and Tomato over Shiratake Tofu Noodles

I have fallen in love with Shiratake noodles. They are made from soybeans, have very low carbs and essentially no calories (20 per serving). I took one Asian eggplant and the other half of that tomato and stewed it up with salt, pepper and garlic. I added a splash of balsamic vinegar and finished the dish with fresh oregano.

Third course: Chicken and Herb Sausage with Sprouted Peas and Carrots

I have been experimenting with sprouts lately. One of the things I have discovered are the dried green and yellow whole peas from my local Indian market sprout beautifully. I just soak them overnight in water, drain them and then rinse the peas two or three times a day. After a few days the start to show their roots. I love them at this stage. They are not quite as sweet as a fresh pea but not as starchy as the dried peas. They are alive and the starches are being acted upon by enzymes to convert the starch to the plants food, sugar. They cook up nicely. This dish was a simple sauté of the peas, carrots and sausage. What really made the dish was the addition of dried chipotle pepper. It provided a wonderful spicy smokiness that tied it all together.

Last but not least: Spicy Garlic Shrimp and Soba

I just threw together some shrimp, garlic, commercial chili flakes in oil, salt and pepper and flash sautéed them. Just as the shrimp were about done I threw in cooked soba noodles and tossed them all together in the pan. YUMMY!

Hope you enjoyed this. You CAN make great tasting food without the fat and calories.

Filed Under: Uncategorized Tagged With: chicken sausage, eggplant, light and healthy, rhubarb, salad, shiratake, shrimp, soba, sprouted peas, tomato

Eggplant Curry with Tilapia and Shrimp

May 11, 2010 by greg 1 Comment

Hello dear cooking blog. I have to tell you about an experiment I made tonight that turned out pretty darn good. Oh, certainly there are ways to make this even better and some of them would up the calories and fat, but this was quite satisfying.

You may know that I am trying to cook light and healthy and take off some of this winter blubber. It is possible to cook healthy but still have tons of flavor. I stopped by my local Asian grocery on the way home from work and happened to find some of those small little round purple eggplants. So I grabbed some. All the way home I was trying to figure out how to make a curry without the fat. I came up with this.

For my curry paste, I made a purée of one onion, 6 cloves of garlic, 2 tbsp of ginger and a couple of thai chilis. This was simply thrown into a hot pan along with a tbsp of oil, a tbsp of curry powder, salt and pepper.

I cooked the paste down for about 5-6 minutes with constant stirring until most of the water from the onion had been cooked out and it began to brown a bit. This gives great color and flavor. You want to cook out the raw onion bitterness. This paste will help thicken my sauce. If I had thought ahead, I would have also thrown in a couple of the raw shrimp into the purée. This would have added another level of flavor to the overall dish. This is a great trick to do in dishes where you want the flavor of ingredients that you really don’t want to stew for a long time.

Once the paste was cooked out I added a cup of water and 6 small eggplants cut into quarters.

The eggplant and sauce mixture was cooked covered for about 15 minutes until the eggplant became very tender and the sauce thickened a bit. About 3 oz of tilapia and 4 oz of peeled raw shrimp were added to the pan. This was covered and cooked for just a few minutes until the seafood was cooked through.

I think the dish turned out great. You could make this even better if instead of water added to the cooked paste you added a can of coconut milk! I thought about it but I didn’t want the added fat tonight. That would take this dish over the top! If I do this again I would also add some fresh curry leaves when I throw in the eggplant and finish it off with some fresh cilantro leaves and a squeeze of lime. Oh, some Thai basil would be a great last minute addition too.

Filed Under: Thai Tagged With: curry, light and healthy, shrimp, tilapia

Wasabi Sesame-Crusted Tuna

March 29, 2010 by greg Leave a Comment

Here’s a quick dish I threw together. It’s easy and so tasty. I marinated two 8 oz tuna steaks with a marinade made of a few tablespoons of soy sauce, a teaspoon of sesame oil and a teaspoon of prepared wasabi paste. The fish was marinated for 15 minutes. I pressed the tuna steaks into a bowl of sesame seeds and pan seared it for about 2 minutes on a side in a bit of olive oil. It was tasty and delicious! I served it with quinoa and green beans.

Filed Under: asian Tagged With: fish, light and healthy

Healthy Eating and Bento Inspiration

January 9, 2008 by greg 6 Comments

I have been so bloated from all the parties and rich foods of the holidays. I am looking for lean proteins, good complex carbs, low fat foods, and lots of fresh vegetables. I haven’t been getting enough protein so I really loaded it up for dinner last night. I have a mixture of cooked grains mixed with fresh carrots, celery, cabbage and green onions dressed with a bit of rice vinegar. Lean chicken from the deli counter of the supermarket. And eggs! Yes, eggs. Notice they are quite pale? I used one whole egg and 3 egg whites to make these tasty, fluffy, light but packed with protein scrambled eggs. It was very satisfying.

I have been inspired by Biggie over at Lunch in a Box with all her wonder healthy bento box foods. So I jumped on the bandwagon. I had forgotten that my dear wife had purchased some Japanese lunch boxes a while ago. I took them out of storage and put them to use. You can see some leftovers here. There’s some of my seaweed and mushroom soup, fresh vegetables, more deli chicken breast and leftover cooked grain salad. Thanks Biggie! Now I just have to make time to prepare more. I was scrambling this morning to get this together.

Filed Under: Uncategorized Tagged With: bento, light and healthy

Four Courses

Eggplant Curry with Tilapia and Shrimp

Wasabi Sesame-Crusted Tuna

Healthy Eating and Bento Inspiration

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