A Single Gourmet

Tasty Carrot Soup

2010-04-20T08:04:00.001-07:00

This is a yummy lite dish that will warm your tummy, but not add extra pounds.

Meal stretcher: Double the recipe and bring it for lunch or add it as an appetizer for a multi-course meal.

Ingredients

1 pound fresh carrots
2 teaspoons extra-virgin olive oil (or clarified butter)
1 medium cloves garlic, minced
1 small yellow onion, chopped
1 ½ cups+ vegetable stock or water
juice of 1/4 a lemon
fine grain sea salt (as much as you need)

Quick Steps

Take the tops off the carrots (if they have tops) and give them a good scrub
Cut them into 1-inch segments and set aside
Heat the olive oil in a large, heavy soup pot over medium heat
Add the garlic and onions and sauté for a few minutes or until the onions start to get translucent
Add the stock and carrots and bring to a gentle boil
Lower the heat and simmer for 20 - 30 minutes or until the carrots are tender - longer if your carrot pieces ended up larger. Remove from heat and cool for a few minutes.
Puree with a hand blender then stir in the lemon juice
Add salt to taste and drizzle with extra virgin olive oil

Voila! Add a small salad and there is a tasty meal or late nite snack. Enjoy!

Breaded Baked Fish

2010-01-12T16:40:00.000-08:00

I went on a fun holiday after New Years and now...I'm back! Hey! Seafood is high in Omega3 and a healthy treat. If the fish is fresh, it will smell sweet like the ocean, so make sure if you are using "fresh" fish, you give it the sniff test first. Think fresh like sushi!

Meal stretcher: Make an extra piece non-breaded for a tasty salad topper the next day

Ingredients:

2-3 Fresh fish steaks or fillets (swardfish, cod, halibut, whitefish, seabass)
1 cup Seasoned Italian breadcrumbs
1 tea.Lemon pepper seasoning
1 tea. parsley flakes
2-tea. melted butter

Quick Steps:

Rinse fish in cold water and pat dry
Mix lemon pepper seasoning with bread crumbs and place mixture in a plate
Brush one side of each fish fillet with melted butter
Coat the fish with bread crumbs by laying it butter side down on the plate
Repeat for each side
Place in a shallow baking pan or dish
Bake at 350 degrees in the center rack for abput 8 minutes on each side or until fish flakes and is tender.

Healthy, tasty and easy! Serve with veggies and Voila! A meal that wil help you melt off those extra holiday inches! Enjoy.

Salmon Cake Salad

2010-01-04T19:55:00.000-08:00

I just tested this recipe and MAN is it a winner! I cooked these delicious babies outside at the cooktop to keep the neighbors jealous! So we have heard of crab cakes, but I bet you have not tried salmon cakes. Well, the 99 cent store had packets of salmon (Chicken of the Sea Salad Toppers) so I thought I would be a bit creative...and it worked out well.

Meal Stretcher: make a double batch as an appetizer for the next day

Ingredients:

6 oz salmon flaked (I used Chicken of the Sea - 3 oz ea.)
1 egg white
2 tea. reduced fat mayo
1/4 cup breadcrumbs (to make it firm like a hamburger patty)
1 scallion, diced
Pepper to taste

Quick Steps:

Mix all of the ingredients in a small bowl
Form into patties - makes about 3 cakes
Pour canola oil into the skillet, just slightly coating the bottom
Heat the oil in a skillet until hot
Place the cakes in the oil
Heat one side about 4-5 minutes until golden brown (life up with a spatula to check color)
Gently turn over and heat the other side
When done, place each cake on a paper towel to drain
Serve the cakes on a bed of mixed greens and top with tarter sauce or a lemon squeeze

And Voila! You have a different twist on an old favorite that will serve as a meal in itself or a tasty appetizer. Enjoy!

How Adorable..even Julia Childs Burns food...

2010-01-02T17:17:00.001-08:00

Wonderful Skinny Cream Sauce!

2010-01-02T16:40:00.000-08:00

White sauce is an excellent and versatile meal component...especially if you pour it over pasta or over protein,such as chicken or shrimp!
Add sauteed mushrooms and vodka for some extra punch.

Meal Stretcher: Make an extra batch and freeze it for another day or it can stay in the fridge for about 4-5 days.

Ingredients:

1 clove minced garlic
2 tbsp. butter
2 tbsp. flour
1 cup low fat milk or use light cream for a richer sauce
1/8 cup freshly grated parmesan or Ramano cheese

Quick Steps:

Saute garlic in butter over a low heat
Optional: add diced or sliced mushrooms and saute until soft
Optional: Add a splash of vodka
Add flour and milk
Stir over bedium heat and simmer for 3-5 minutes
Add salt and pepper to taste
Pour over pasta or protein

So there you have it...a nice ceamy sauce that cn be low in fat and high in taste. Garnish with tomato and chopped parsley and VOILA! Instead of opening a jar, you look like a goumet superstar ;)

New Years Bites!

2009-12-31T07:58:00.000-08:00

Happy New Year! Its time for a celebration and some fun and easy appetizers to bring to a party or for your own gathering. Unlike a Super Bowl gathering, chicken wings, hot dogs and and chips with guacamole just won't do!

New Years Eve calls for a little crisper presentation and some more upscale food. No worries my friend, I've got you covered! To make the best presentation,. I recommend 3 apps, with one being the "star" so to speak, and the other 2, great in presentation, but low cost. Here are TWO quick and easy appetizers you can whip up in no time that will make you look like a real gourmet!

Appetizer #1

Awesome Crab Ball (the star - serves 6)

Ingredients:

1 pound reduced fat cream cheese
1/8 cup grated Parmesan cheese (you can get it pre-grated)
18 cup diced chives
1/8 tea. garlic powder
1/2 pound imitation crab flaked meat or 1/4lb real and 1/4lb imitation

Quick Steps:

Soften cream cheese at room temperature
In a medium bowl, mix cream cheese, Parmesan, chives and garlic powder
After mixing well, slowly add your crab meat
Form into a ball, using the sides of the bowl to help shape the mixture
If you are having trouble making a ball, make a dome, oblong shape or whatever works!
Once you are happy with the shape, place it on a plate and serve with crackers

Appetizer #2

Spinach & Artichoke Dip - Serves 6-10

Ingredients

1 jar marinated artichoke hearts
1 cup mayo (can use reduced fat)
1 cup grated Parmesan cheese
2 diced chives 10 oz package frozen spinach - thawed

Quick Steps:

In a medium microwave safe bowl, and mayo, chives and Parmesan cheese
Drain the artichoke hearts and chop into small pieces. Add to mixture
Drain excess water from spinach bu squeezing it between paper towels
Add spinach to mixture
Place the mixture in the microwave for 2 minutes or until the cheese melts
Stir the mixture and heat for another minute
Serve hot with tortialla chips

Soup Shots

Ingredients:

1 carton Campbell's roasted tomato soup
1 carton Campbell's golden butternut squash
1 carton small multi-colored tomatoes
Tobasco
toothpicks
1 dozen small glasses

Quick Steps:

Chill soup
Pour each flavor into it's own shot glasses
tip: layer soups in one glass, one on top of the other
Drop one shot of Tobasco on top
Add a tomato to a toothpick and use as a garnish

And there you have it! Fill a couple of nice small bowls with assorted nuts, light some small candles and voila! A quick appealing appetizer display that will get the party going. Happy New Year...Enjoy!

The 7- Day Challenge!

2009-12-29T10:31:00.000-08:00

"Why bother with the mess...it's just me..." or "I hate to shop, besides, it costs too much!" Or how about this, "I just don't have time...I am so tired!" The list goes on. Do these phrases sound familiar? They are all common excuses for grabbing a frozen dinner or having take out. I should know! These are my old favorite excuses, that in the long run, did not serve me well.

What if I told you that cooking for one is quick, easy, non-messy, less expensive and fun! Do I have you yet? How about if I told you that you that cooking meals at home is less expensive than doing take-out or buying a pre-packaged dinner? Let's do the math!

For a average 3-item take out MEAL (El Pollo Loco, Rubios, Pick-up Stix) the cost $5.95 minimum, and that is not a "fast food" single menu item, which is not part of this discussion. Next, an average frozen dinner on sale with veggies is about $2.75 minimum (source: http://heateatreview.com/) Let's multiply this out for a week, and we get $41.65 for take out and $19.25 per week for frozen dinners. This does not look too bad at first, but let's take a closer look.

The quality of El Pollo Loco and other restaurants that do nice fresh take out is good. But for the price can be pretty expensive. Also, there are usually not substantial portions with anything left over for lunch. Now let's look at frozen meals. The quality of ingredients in the frozen food option is not the best, yet alone, very balanced! The frozen veggies are mushy and are just scraps. The entire dish is usually covered with a mystery sauce to give it taste. We won't even talk about the freshness factor. Why not cut costs and increase the food quality and start cooking at home?

My case for change: At first, take out and frozen food may look like good solutions for not cooking, but in reality, they are not. At $20.00 - $42.00 per week minimum just for dinner, there is no real savings. In addition, you have consumed food where you have no real control over the ingredients, and dishes that are often high in hidden fat, sodium and sugars!

So I ask you to step up and take my challenge! Choose to cook dinner at home for 7-days. I have a starter list of menues below. You can make variations from these our use your own. Once you choose your meals, make a shopping list and hit the store . If you stick to the ingredients on this list, you can make at least 7 "single serve" meals that will give you more food that is higher in nutrition at an overall lower cost! The cost for a 7-day work week is approximately $35.00 max, and you will have extra ingredients for more meals!

Success Tips:

Print out your 7 recipes and get them ready for your weekly meal plans
Make a list of your ingredients and shop for them all at once
Prepare a little extra food to take to work the next day, to further cut your food bill.
Shop at the $99 cent only store for the majority of your ingredients! * http://www.99only.com/
Be creative, have fun and add your own ideas to each dish (i.e., veggies, spices)

* call your local store, as veggies are usually delivered fresh on a specific day. I have saved a bundle by shopping there!

Quick Stir Fry

2009-12-29T09:23:00.000-08:00

Stir frys are the best quick dinner I can think of that is not only nutritious, but versatile. You can do a basic vegitarian version with tofu or just veggies, or add shrimp, beef or chicken. This one below will be the beef version.

Meal stretcher: cut up extra veggies for the next days dinner.

Ingredients:

1 cup flank or round steak (cut in strips)
1 sliced carrot
1 cup brocolli
1/4 cup sliced red bell pepper
2 tbs soy sauce
2 tbs canola oil

Quick Steps:

Heat oil in a saute pan over a medium flame
Brown the steak for approx. 3 minutes, stirring continuously (use your choice of protein)
Remove steak and set aside
Add veggies and soy sauce and stir continously for about 4-minutes or until tender
Add steak and reduce flame to low. Stir ingredients for 1-minute to integrate the flavors
Remove from flame and serve alone or over steamed rice or heated pasta

Voila! Simple, nutritious and quick! I could eat this dish all week! Be creative and spice it up with hot sauce, or make a simple sauce by adding a teaspoon of mushroom soup and water. Enjoy!

Easy Zesty Marinara Sauce

2009-12-28T12:19:00.000-08:00

Here is a basic sauce that is great alone, with mushrooms, or a base for meat! Being Italian and Mexican, I start with a traditional sauce, then spice it up with tobasco! I love it a bit more spicy. I have made this sauce for years. It is more flavorful than jar sauce. Why not multi-task? Take a shower or exercise while it simmers on the stove ;)

Meal Stretcher: Make this sauce in big batches by doublng the recipe. Just pop it in a container, toss it in the freezer. You can defrost it in the fridge overnight or in a pot on the stove when needed.

Ingredients:

one small white onion diced
one large can crushed Italian seasoned tomatoes
3 tbs.olive oil
2 cloves minced garlic
Salt and Pepper to taste
Optional (1 cup sliced mushrooms)

Quick Steps:

Pour olive oil in a non-stick pot and heat over a med. flame
Add onion and stir frequently for 3-4 minutes until it starts to go clear.
Add garlic and continue to stir for another 3 minutes.
Optional: Add sliced mushrooms and saute for 1 minute.
Add crushed tomatoes to the pot and bring the mixture to a simmer
Add salt and pepper
Reduce heat to low and cook sauce uncovered for one hour. Stir frequently and let it cook until it thickens
(Flavoring options) mid-way through, taste the sauce. You can sweeten it slightly by adding a tespooon of sugar. I add a dash of red wine because I like it richer. You can also add hot sauce.

And there you have it folks, a basic marinara sauce! Pour the sauce over some leftover wheat pasta (even tofu), slip in a green salad and Voila! A quick meal that fills the house with a lovely aroma. Enjoy!

Parmesan Crusted Salmon on the Grill!

2009-12-27T16:11:00.000-08:00

Since I started making this recipe 2-years ago, it has become a favorite of mine. You can cook it outdoors on the BBQ for the most part, which is nice.
Buying Tip: If your fish is fresh, it will smell like the ocean! So no worries about a major fish smell inside of the house.

Meal Stretcher: Make an extra portion of salmon without the topping to use in a salad or to add to a simple pasta!

Ingredients:
~ 4 oz. Fresh salmon fillet
~ 1 tbs. mayo
~ 3 tea. Italian bread crumbs
~ Grated FRESH parmasean cheese
~ salt & pepper...I am counting these to make 5 ingredients ;)

Quick Steps:

Preheat your oven to 350 degrees F
Prep fish by rinsing it in cool water and patting dry.
Sprinkle salt and pepper on the fish
Place salmon skin side down on a foil lined baking dish.
Coat the top of the salmon with a thin layer of mayo
Sprinkle the salmon evenly with a layer of bread crumbs.
Bake in the center rack for 20-25 minutes until done
Remove from the oven and turn the oven to the broil setting
To finish, sprinkle the top with parmesan cheese and put it under the broiler until cheese is browned.

Outdoor Cooking Option: If you have a gas BBQ and prefer to cook outdoors as I do, this tip is for you. Crank the temperature to 350 degrees F, pop the salmon on some foil and place it on the top rack for about 20 minutes. To finish, bring it inside and finish with parmesan cheese and put it under the oven broiler until cheese is browned.
Serve with a small salad or some green veggies and Voila! A wonderful alternative to plain salmon that is good for your tastebuds and your heart. Enjoy!

Mini Meatloaf

2009-12-27T10:56:00.000-08:00

Brrr! There is nothing like a little comfort food on these cold winter nights. I am in Orange County CA, and it is below 55 degrees! My mid-western relatives are laughing at me through chattering teeth in a 22 degree snowstorm! No matter where you are chillen', this old favorite recipe warm you from the inside out!

Meal Stretcher: This portion is generous, and can be used for a tasty sandwich or diced up and added to some pre-made pasta sauce!

Ingredients:
~ 1 egg white
~ 2 tablespoon quick cooking oats or bread crumbs
~ 4 ounces ground beef
~ 4 tbsp. ketchup
~ 1 teaspoons packed brown sugar

Quick Steps:

Preheat oven to 350 degrees F

In a large bowl, combine the egg, oats, 2 tbsp. ketchup and salt.

Add the ground beef, mixing well, and form this mixture into a miniature meatloaf.

Place it on a small foil lined baking dish or cookie sheet.

In a separate small bowl, combine the rest of the ketchup and brown sugar.

Spread this mixture over the meatloaf.

Bake, uncovered for until the internal temperature reaches 160 degrees F (about15-20 minutes)

Voila! Serve with a baked potato or mashed potatos: one baked potato skinned and cut into cubes, mash and add small amounts of milk, salt/pepper, butter to taste. And there you are...a family tradition made simple. Enjoy!

Shroomen' Chicken

2009-12-27T10:34:00.000-08:00

Although we use Cream of Mushroom Soup in this recipe, hold on kiddies, this is not your mama's mushroom chicken!
We have spiked it with some chardonnay and made the sauce lighter. You can substitute the chicken for a white fish, such as talapia, which is available in the frozen food section.
**Serve with 1 cup fresh veggies from last nights dinner!

Meal Stretcher: Make extra sauce and and put it aside to use as a glaze for rice or pasta or even veggies!

Ingredients
~ 1 skinless chicken breast or 6 chicken tenders
~ 1/3 can of condensed cream of muchroom soup
~ 1/3 cup chardonnay
~ 1 - 2 cloves fresh garlic (we are dining on our own, so bring it on!)
~ 1 cup fresh mushroms

Quick Steps:

In a non-stick skillet, add 1 tablespoon olive oil and heat over a medium flame
Add your chicken. The goal is to brown the chicken on each side. Guide: For chicken breasts, brown for about 2-minutes on each side, for tenders, about 30-45 seconds.
Once chicken is thoroughly browned, remove from the pan ans set aside, loosely covering with foil.
Turn the flame back up to med-high, keeping the remaining juices in the pan hot.
Mince the garlic. Next, add it to the pan, turning it continuouisly to brown it evenly.
Add the mushroms to the pan and saute.
Return the chicken to the pan. Add the chardonnay slowly to the chicken, still keeping the flame to medium.
Once the liquid starts to bubble, add equal parts mushroom soup and hot water together. Mix until smoothe. Add this to the pan.
Turn the chicken ever to coat both sides.
Reduce heat to low.Cover the pan and cook until the chicken reaches an internal temperature of 160 degrees. (Tenders, about 7 minutes, breasts, about 20-30 minutes)
Option: If cooking chicken breasts, add carrots or other veggies ot the pan, which will cook in the 20-30 minute time span.

Voila! A wonderful healthy meal that is a creative spin from your traditional chicken and mushroom dish. Enjoy!

Asian Veggie Pasta

2009-12-27T09:31:00.000-08:00

Here is a fun way to dress up your pasta (or rice) and make a tasty feast that tickles your tastebuds! Pasta is a great foundation for a quick meal that is what I call the "universal staple" in your kitchen cupboard! No home should be without it!

Meal Stretcher: Make a double batch of veggies or pasta and save them for the next day!

Ingredients:
~ 4 oz. Pasta - any type, wheat is best and adds flavor!
~ 1 fresh carrot (cut to bite size pieces)
~ 7 broccolli floretts
~ 1/4 cup fresh snow peas or green peas (frozen)
~ 5 tbs.Kikkoman stir fry sauce

Quick Steps

Fill a medium pot with water (3" from the rim) and bring to a boil
Blanche your veggies by adding them to the boiling water. Bring water to a boil again and let cook for 2-minutes.
Pull veggies out of the water and set aside in sink full of cold water to stop the cooking.
Bring your pot back to a boil. Add pasta to the water and cook according to package directions.
Drain pasta and set aside. Empty the pot from water.
Add 4 tbs. Kikkoman sauce and 4 tbs. water to the pot and heat on a medium flame
Toss in your veggies and saute until the sauce glazes veggies evenly.
Add your pasta to the pot along with the remaining sauce and mix all ingredients together.
Turn off the heat and cover the pot for 5 minutes to allow the flavoirs to sink in.

Voila! A healthy meal that will taste great and maybe give you a head start for tomorrows dinner if you made a double batch. Enjoy!

Quick and Easy Soft Tacos

2009-12-27T09:01:00.000-08:00

Soft tacos are not only healthy, but they are easy and versatile! Enjoy filling these delicious treats with your favorite choices of Ahi, talapia, chicken tenders or even go vegitarian!

Meal Stretcher: Make a double batch of protein filling and use it on your salad tomorrow!

Ingredients:
~ 3 corn or flour tortillas (small)
~ 1 cup protein filling (Ahi, chicken , ground beef, white fish,shrimp)
~ 3 Lettuce leaves
~ 2 tbsp. Hot sauce
~ 2 tbsp. Mayo

Quick Steps:

Saute your protein in a non-stick skillet. Season with salt, pepper or desired spices.
Remove protein and put to the side.
Wipe out skillet with a paper towel. Pop the skillet back on the burner on med-high heat. Using tongs, brown your tortillas for about 30 seconds on each side.
Remove tortillas and set aside, with a foil cover.
Mix mayo and hot sauce together to tmake a tastey "secret sauce"
Spread the mixture over the tortillas,then fill with your meat and shreaded lettuce.

Voila! A tasty, yet healthy meal with protein, carbs and veggies all in one. Enjoy!