ChefUptothePlate

Food, Nutrition and Cooking


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Holey Moley Whole Bowl

This is my take on Oregon’s famous Whole Bowl recipe (my version is lower in fat, sodium & carbs) – Make the Tali Sauce & rice, shred the cheese, chop the cilantro & olives ahead and you can put it together in 2 minutes.

This recipe serves 4 people

For MY “Tali” Sauce: Blend all the sauce ingredients in a food processor or blender

1/8 cup extra virgin olive oil

3/8 cup water

1/4 cup nutritional yeast

juice & zest of one lemon: the juice goes into the processor, retain the zest as garnish)

3 cloves of garlic

1/3 can of garbanzo beans (about 5 ounces), drained and rinsed or cook your own from dried beans

Spices:

1/4 tsp: cumin, curry, tumeric, dried garlic, dried onion.

1/8 tsp cayenne.

1/2 tsp dried mustard

For the Bowl:

3 cups cooked brown rice

15-25 oz cooked beans (you can use remaining garbanzos plus any other beans you’d like including dal)

1/2 cup salsa (choose your preferred heat)

1/4 cup mixed olives, chopped

1/2 avocado, sliced (slice just before serving to retain the color of the avocado)

1/4 cup  shredded cheddar cheese

1/4 cup fresh cilantro, chopped

Arrange bowls  (each bowl gets 1/4 of each ingredient) starting with rice, then beans, salsa, 1/2 the sauce, the cheddar, & olives. Top with avocado and cilantro and drizzle with extra sauce if you’d like.  Garnish with lemon zest. You can also serve this family style in one large bowl.

Notes:

If you use one of the mini avocados, use the entire fruit.

I use brown basmati rice but experiment with your favorites- in fact you can easily use leftover rice from take out.

The original recipe calls for salt – I omitted it due to personal preference. The olives, cheese, salsa all contribute enough salt to the recipe for me.

If you feel the sauce is too thin, you can increase the olive oil a bit and then decrease the amount of water.

Finally any leftover Tali Sauce can be used in many other dishes – be on the lookout for my stuffed eggplant dish coming to CUTTP soon.

 

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Chef up to the Summer Plate/Corn Fritters

Corn Fritters can be high in fat or loaded with fillers. These fritters are flavorful, easy to make and without a lot of unnecessary ingredients. They take only about 15 minutes to prepare from farm to fork.

3 ears of corn, kernels removed (or use frozen, about 1.5 cups) divided

1/8 cup all purpose flour

1/2 T cornstarch

pinch cayenne pepper

freshly ground black pepper to taste

1/8 cup minced chives or green part of scallions

1 T Parmigiano Reggiano

1 large egg

cooking spray

  1. Finely chop 1/2 the corn kernels, preferably in a food processor till they resemble mush. Set aside
  2. Spray a small skillet with cooking spray. Saute the remaining whole kernels over medium heat until they appear roasted, about 3-4 minutes. Set aside in a medium-large bowl.
  3. Spray skillet again, add processed kernels and saute over medium heat until the liquid has evaporated, about 5 minutes. Add to whole kernels.
  4. Add remaining ingredients (except cooking spray) and combine well .
  5. Clean any remaining bits from saute pan and spray again with cooking spray.
  6. Drop mixture by tablespoonfuls onto medium-hot pan and “fry” for about 3 minutes on one side, flip and fry for another 2 minutes. Fritters should be golden brown on both sides.

This recipe makes about 9 fritters, each about 2″ in diameter. Season lightly with salt if desired.  3 fritters are 1 point on Weight Watchers Freestyle.

Recipe can easily be multiplied.

Enjoy!

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Passover Rolls

These are very easy to make and they are addictive

2 cups matzo meal

1/4 t salt

1 T sugar

1 cup water

1/2 cup oil (I use canola, peanut oil also works well)

4 eggs or 1 cup egg substitute or any combination thereof

Preheat oven to 375 degrees F. Combine water and oil in a small saucepan and bring to a boil. Combine the matzo meal, salt and sugar in large bowl and mix well.

Beat the eggs into the matzo meal mixture one at a time (a hand held electric mixer works easily here).  Combine the matzo meal mixture with the boiling water and oil.

Let stand 15 minutes. Shape the dough into round rolls and place on a well greased cookie sheet (or alternately into greased muffin tins). Depending on the size of the rolls you make, the recipe will yield 8-12 rolls. Make an X in the top of each roll with the tip of a knife. Bake for 50 minutes.

These are delicious right out of the oven. Store in an airtight container once cooled.

 


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Mater may I?

Tomato Sandwiches

It’s tomato time and nothing tastes better than a Tomato Sandwich or a Mater Sandwich which is what it’s called at the Barracuda Tavern near Ft McHenry in Baltimore.  (I confess I had to ask the waitress what she was talking about).

Per sandwich:

2 slices toasted rye bread (0r whatever bread you prefer, toasted or not)

mayonnaise to taste, seasoned with black pepper and basil (or any herb you like)

1 large whole firm tomato, sliced 1/3″ thick (as you can see I used heirloom tomatoes but any fresh tomato will do).

Make your sandwich and enjoy! – Add a slice of avocado if you’d like YUM

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