ChefUptothePlate

Food, Nutrition and Cooking


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Can you top this?

Cooked Topping for Salad, or fish, or chicken

Olive oil cooking spray

1 pint grape or cherry tomatoes, halved

1 onion sliced into thin slices

2-3 cloves garlic, minced

1 cup corn kernels

Spray large skillet with cooking spray and heat on med-high heat. Saute tomatoes and onions until they soften, add garlic and corn kernels and continue to cook until corn kernels have a slightly roasted look. The entire cooking time is less than 5 minutes.

Serve warm or cold on top of mixed greens, kale, fish, chicken

Enjoy! Makes about 3 cups. IMG_2306 (1).JPG

 

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Soup ‘n’ Salad

Salad Soup

Ever have leftover tossed salad that has gone a bit past its prime? Still, it’s edible but, well, not as appetizing as you’d like. Have you got a food processor (EVERYONE SHOULD HAVE A FOOD PROCESSOR)?  Make your leftover salad into soup

8 cups chicken or vegetable broth

8 cups leftover salad (including just about anything imaginable), chopped to a fine consistency in a food processor.

1 T hot sauce (or to taste)

3/4 cup lentils or split peas or the like

2 T olive oil

Heat broth, add finely chopped salad, hot sauce and lentils. Cook on medium heat about 30 minutes (till lentils/peas have softened). Garnish with olive oil drizzled over top.

Serves 8


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Dress Code

I am kind of a snob when it comes to salad dressing. For me bottled dressing is out of the question and don’t get me started on low-fat, no-fat dressings in a bottle – YICH! With summer on its way, I offer the following vinaigrette that is great on field greens alone as well as with the addition of fruit, nuts, a bit of crumbled gorgonzola…

Vinaigrette

1/3 cup sugar

1 tsp dry mustard

1/2 tsp salt

3/4 cup white vinegar

3 T apple cider vinegar

4-5 T onion juice (puree 1/2 a small onion to produce this)

2 T Worcestershire sauce

1/4 cup olive oil

1/2 cup canola oil

black pepper to taste

In a large bowl or in a blender combine sugar, mustard, salt and vinegar until sugar dissolves. Whisk in (or add to blender on low speed) onion juice and Worcestershire. Slowly add oil and whisk or blend until all is combined.  Add black pepper to taste. Yield about 2.5 cups of dressing. 

Keep refrigerated. 

 

The content of http://www.chefuptotheplate.wordpress.com, unless otherwise stated, is the intellectual property of Sari Schlussel-Leeds, MS, RD, CDN


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You calling me Chicken?

Kitchen Sink Chicken Salad

This fresh approach to chicken salad adds fiber by pumping up the fruit and veggie intake for your day. It’s a great way to use up leftover chicken and incorporate small amounts of greens you may have (parsley, cilantro, sprouts).

1 small roasted chicken, (skin and wings removed), cut into 1-2″ chunks

1 stalk celery

1/2 small onion, cut into 4 pieces

1 handful pea shoots or other greens

1 small apple, in small chunks (leave skin on)

1/2-3/4 cup walnut pieces

2-3 T mayonnaise

1tsp-1 T curry powder (to taste)

In food processor chop onion, celery, pea shoots (or other mild greens) until finely chopped. 

Add chicken, apple, walnuts, mayo, curry powder and process, using pulse button, until desired consistency is reached. 

Serves 4-6


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Gone Fishin’

Taco-esque Fish   Serves 2

1/2 lb mild fish such as tilapia, sea bass, brook trout

2 whole wheat flour tortillas

~ 3 oz cheese such as cheddar (or soy cheese)

3 cups tossed salad (with as many different veggies as you like, best with at least one ingredient that crunches)

2 oz avocado, sliced

Sriracha chili sauce to taste

2 T prepared salad dressing (your favorite)

Saute fish, in a pan prepared with cooking spray, until cooked through (~5-7 minutes), break into chunks

Heat tortillas and toast lightly to remove that raw taste but do not let them get crunchy.

Sprinkle each tortillas with 1/2 the cheese and melt ~ 30 seconds in microwave. Top each tortilla with 1/2 the fish, chili sauce to taste, 1/2 the salad, 1/2 the avocado and finish each with 1 Tbsp your favorite salad dressing. 

Fold in half and eat like a taco or go formal with a knife and fork. 

 


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What’s in your pantry TODAY?

Inspired by the cold weather and my theme of using food on hand, I present a recipe for a Vegan Lentil Salad – 6 servings

2 cups lentils (french or regular)

2 cups vegetable stock

2 cups water

1 cup dry white wine

2 bay leaves

2 leeks, finely chopped

2 large carrots, finely chopped

In a large saucepan combine lentils, water, broth, wine and bay leaves. Simmer about 20 minutes. Add carrots and leeks and simmer another 15 minutes.

Drain lentils and combine with the following mustard dressing:

2 cloves of minced garlic

2 T dijon mustard

3 T red wine vinegar (not balsamic)

1/3 cup grapeseed oil or canola oil (olive oil is a little heavy -flavored for this salad)

Whisk the dressing together, add the herbs and the greens as below:

1 t dried thyme or marjoram

1 cup pea shoots, parsley, alfalfa sprouts or other mild flavor green, finely chopped

Taste for salt and pepper. Serve at room temperature

Enjoy!