Simple advice for a better life.

Falafel 4Falafel was introduced to me by my son, since lately it’s been his favorite lunch served with garden salad.

I was convinced that I would like this food as well, so decided to research some recipes, and prepare a batch for my family.

Today I will share the final recipe, and assure you that if you like vegetarian food, you will LOVE these.

These are not your typical falafle…round and deep fried….these are much lighter, since they are baked.

The main ingredient is chickpeas, which is a super protein food, hence replacing the traditional need of meat to create a delicious lunch, or light dinner.

Falafel may be formed into patties or balls, and served not only with salad, but also with your favorite dipping sauce, inside a pita, or even over nachos….drizzled with some melted cheese, of course.

This recipe yields 8 burger-size patties.

Baked Falafel – Vegetarian Recipe

Baked Falafel – Vegetarian Recipe

Ingredients

  • 1 large can of Chickpeas (825 g), processed to a paste
  • 1/2 cup Parsley, chopped
  • 1 carrot, grated on large eye grater
  • 1 medium red onion, chopped
  • 6 garlic cloves, minced
  • 3 Tbsp. Whole Wheat flour
  • 1 tsp. Paprika
  • 1 tsp. Cumin
  • 1/2 tsp. Caraway Seeds, minced
  • 1/4 tsp. Kosher salt
  • 1/4 tsp. Black pepper
  • 1 Tbs. Tahini paste
  • Canola oil for frying

Instructions

  1. In a large bowl, mix all ingredients, to incorporate evenly.
  2. Scoop 1/2 cup of mixture at a time, and form patties.
  3. Heat a frying pan with 2 Tbsp. of canola oil.
  4. Fry patties 2 minutes per side, turning once.
  5. Remove from a frying pan, and place on a foil lined baking sheet.
  6. Bake in preheated oven at 350 degrees F, for 10 minutes per side.
  7. Remove, and cool slightly before serving.
  8. Cool completely before storing in the fridge, or freezer, for future use.
http://suburbangrandma.com/saving-money/baked-falafel-vegetarian-recipe/

 

 

 

Lemon Chicken 4Skinless chicken breast meat is so wonderful to cook with, since there are myriad of ways to prepare it, while keeping it low-fat and healthful.

This recipe would easily fit into the Fat Smash Diet menu, as well as Weight Watchers, and I am sure for many others.

I am not a big fan of cooking with lemons, being of Eastern European descent, but since this recipe received high scores from my family, I was quite pleased as well.

This recipe yields 6-8 servings.

Chicken Francaise – Low Fat Recipe

Chicken Francaise – Low Fat Recipe

Ingredients

  • 4 Chicken breasts, skinless, boneless, halved diagonally, pounded thin
  • 1 cup All-purpose flour
  • 1 tsp. Kosher Salt
  • 1/2 tsp. Black Pepper
  • 2 Tbsp. Parmesan Cheese
  • 2 Tbs. Garlic, chopped
  • 2 large eggs
  • 1 Tbsp. Water
  • Canola or Olive Oil for frying (1/3 cup)
  • 1/2 cup dry white wine (Sauvignon Blanc)
  • 2 Tbsp. sweet wine (Ruffino, Mosiuto D'Asti)
  • 1/2 cup Chicken Broth
  • 3 Tbsp. Lemon Juice, preferably fresh
  • 2 Tbsp. butter
  • 1 tsp. Paprika
  • Salt and Pepper to taste
  • 1/4 cup Parsley, Flat Leaf Italian is my favorite, chopped
  • 1 tsp. corn starch
  • 1/2 Lemon, thinly sliced (optional)

Instructions

  1. Set up a shallow plate with flour seasoned with salt, pepper and Parmesan Cheese.
  2. Set up another plate with beaten eggs with 1 Tbsp. of water.
  3. Heat up a frying pan with 2 Tbsp. of oil, on medium high heat.
  4. Dredge each chicken breast piece in the flour mixture, to coat lightly, but evenly.
  5. Shake off any excess flour.
  6. Dip the floured chicken piece in the egg wash, dripping off any excess eggs mixture.
  7. Place the chicken piece in the pan and fry it to a golden color, about 3 minutes per side.
  8. Once cooked through, remove from the pan and place it on double thickness of paper towel to absorb any excess oil.
  9. Place the fried chicken pieces in a casserole dish, covered with foil paper to keep warm. You may keep it in the warm oven.
  10. Add more oil to the pan, if needed, and repeat the above process until all chicken is used up.
  11. Drain off and discard any remaining oil from the pan.
  12. Add the wines, lemon juice, and broth to the pan, and cook to deglaze it, stirring continuously.
  13. Add the butter, parsley, paprika, salt and pepper. Bring to boil, and simmer for 2 minutes.
  14. Dissolve the corn starch in a teaspoon of water, add to the sauce, and continue to simmer until slightly thickened.
  15. Pour the sauce over the warm chicken, turning once to evenly coat the pieces. Pour some of the sauce over the top of each piece, and garnish with thin slices of lemon, and chopped fresh parsley.
http://suburbangrandma.com/saving-money/chicken-francaise-low-fat-recipe/

Turkey meatballs with spinachI have another meatballs recipe  for you, in case you love them as much as I do.

This time I am sharing a recipe for Spinach Turkey Meatballs, which I enjoyed over garden salad.

These meatballs may also be served hot, over your favorite pasta or rice,  with Mushroom Gravy or Fresh Dill Sauce.

If you want to serve them as an appetizer,  I would suggest to make them the size of cherry tomatoes, accompanied by hot or barbecue sauce.

This recipe yields 20-24 meatballs.

Spinach Turkey Meatballs – Recipe

Spinach Turkey Meatballs – Recipe

Ingredients

  • 1 lb. Ground Turkey
  • 10 oz. Spinach, frozen, chopped, and squeezed out dry
  • 1 tsp. Olive oil
  • 1/4 cup Onion, chopped
  • 2 Garlic cloves, chopped
  • 1 tsp. Kosher salt
  • 1/2 tsp. Black pepper
  • 1 tsp. Oregano, dried
  • 1 tsp. Worcestershire sauce
  • 1 Egg, beaten
  • 3/4 cup Bread crumbs
  • 1/2 cup Quick Cooking Oats
  • Cooking spray

Instructions

  1. Heat olive oil in a small saucepan, and saute chopped onion and garlic for 2 minutes.
  2. In a large bowl, mix all ingredients, plus the sauteed onion and garlic.
  3. Form meatballs, the size of a golf ball.
  4. Line a cookie baking sheet with foil paper, and grease with cooking spray.
  5. Place meatballs on the greased pan.
  6. Bake in a preheated oven at 400 degrees F, for 20 minutes, turning them over halfway through cooking.
  7. Remove from oven and serve hot.
  8. Cool off completely before storing for later use, or to freeze.
http://suburbangrandma.com/saving-money/spinach-turkey-meatballs-recipe/

 

Dill Cream SauceEuropeans love serving various home-made sauces with their meats and potatoes.

Even though pasta and rice often accompanies meat dishes,  potatoes are most popular.

One of those sauces widely used in Eastern Europe, is a Fresh Dill Cream Sauce, which pairs great with Varenyky, Meatless Holubtsy, Palushky, Kendle, Vegetarian Burgers, etc.

This sauce is mostly prepared during the summer months, while fresh Dill is readily available, but frozen dill is just as suitable (fresh dill freezes very well, and can last until a new crop is available in late spring).

This recipe yields 1 – 1.5 cups of sauce.

Fresh Dill Sauce – Eastern European Recipe

Fresh Dill Sauce – Eastern European Recipe

Ingredients

  • 1 Tbsp. Canola oil, or butter
  • 1 Tbsp. Onion, chopped
  • 2 Garlic cloves, minced
  • 1 Tbsp. All-purpose flour (I use unbleached)
  • 3/4 cup Chicken Broth, or Vegetable Broth
  • 1/8 tsp. Paprika (optional)
  • Pinch of Turmeric or Yellow Mustard powder
  • 3 Tbsp. Dill weed, chopped (fresh or frozen)
  • 1 Tbsp. Sour Cream (regular or light)
  • Salt and Pepper to taste

Instructions

  1. Heat oil in a medium saucepan, add onions, and saute 2 minutes. Stirring frequently.
  2. Add garlic and cook another minute.
  3. Mix in flour, stir well to incorporate, and cook for 1 minute.
  4. Slowly add in broth, mixing continuously, to create creamy mixture.
  5. If sauce is too thick, add little bit more broth, or water.
  6. Add dill, and seasonings.
  7. Turn off heat.
  8. Temper sour cream with little bit of the warm sauce, then add the mixture to the dill sauce.
  9. Serve hot, over your favorite dish.
  10. Keep it refrigerated for later use, at which time you might have to thin it out a bit, by adding more broth or water.

Notes

Dill Cream Sauce pairs well with meatless cabbage rolls (Holubtsi), Potato Varenyky, Halushky (Gnocchi), Veggie Burgers, Spinach Turkey Meatballs, Mashed potatoes, etc.

http://suburbangrandma.com/culture/fresh-dill-sauce-eastern-european-recipe/

 

Orange Broccoli Chicken Stir Fry 2I successfully completed Phase II of the Fat Smash Diet, and am hoping that some of you have joined me on this mission.

Wishing you success on your journey to healthful lifestyle…:-)

Since many of the Weight Watchers recipes are suitable for Phase III of the Fat Smash Diet, I am sharing some of the ones I  tested and loved.

Today’s post for the Orange Chicken with Broccoli is also a very lean dish, delicious and simple to prepare.

I enjoyed this dish with brown rice and veggies, since potatoes and white rice are excluded from the Fat Smash Diet.

This recipe yields 4 servings.

Orange Chicken with Broccoli – Weight Watchers Recipe

Orange Chicken with Broccoli – Weight Watchers Recipe

Ingredients

  • 2 Chicken breasts, boneless and skinless, cut against grain, into 1/2 inch strips
  • 2 tsp. Canola oil
  • 1 Tbs. Ginger. fresh, peeled and minced
  • 2 Garlic cloves, minced
  • 2 cups broccoli florets, cut to small sections (halved or quartered)
  • 1/4 cup Water
  • 1/2 cup low-sodium chicken broth
  • 1/4 cup orange juice
  • 3 Tbs. Soy sauce, low-sodium
  • 1 tsp. Corn starch
  • 1 Tbs.Water
  • 1 Orange, peeled and sectioned (I used 1/2 orange for juice, and 1/2 for sections)
  • Salt and Pepper to taste

Instructions

  1. Heat oil over medium heat in a nonstick medium saucepan.
  2. Add the chicken strips, and saute 2 minutes on each side.
  3. Add the ginger and garlic, and cook 1 minute longer.
  4. Transfer chicken in to a plate, cover, and set aside.
  5. Add water and broccoli to the sauce pan, cover and simmer for 3 minutes. Stirring at least once.
  6. In a small bowl, mix the orange juice, broth and soy sauce.
  7. Return chicken to the saucepan, stir in orange juice mixture.
  8. Dissolve the corn starch with 1Tbs. of water, and add to saucepan.
  9. Bring to boil, lower heat and simmer until thickened, folding gently to coat the veggies and meat.
  10. Season with salt and pepper.
  11. Add orange slices, and serve.
http://suburbangrandma.com/culture/orange-chicken-with-broccoli-weight-watchers-recipe/

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