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Archives for June 2010

Baked mahi mahi brown rice

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snowman_brownrice

 

To encourage a picky eater in your family to eat a balanced diet, involve him/her in the preparation. Make a snowman together (for ever lasting Christmas).

Cook brown rice as per package instructions. Put rinsed brown rice into a saucepan, pour in water in proportion 1:2 (for each cup of rice add two cups of water). Salt the water to your taste, bring to boil, reduce heat, cover the saucepan and simmer covered until rice is cooked. Stir rice occasionally (for more even heat distribution).

While rice is prepared,  bake your favorite fish. The picture shows baked mahi-mahi with Herbes de Provence mix. Any all natural mix for cooking fish can be used. If no mix is handy, just use a bit of black pepper and garlic salt instead of regular salt.

Make a snowman from brown rice, boiled beans, a carrot piece (nose) and two black peppercorns. The stripes from the tangerine peels can be used for making hair (optional).

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Baked mahi mahi
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • mahi mahi fillets (thawed, not frozen)
  • 1 Tbsp cooking oil (i.e.grapeseed oil, optional)
  • Lemon
  • A pinch of salt
  • Any herb mix for fish (i.e. Herbes de Provence or any other)
Instructions
  1. Preheat oven to 425 F
  2. Put rinsed fish fillets in the baking dish
  3. Sprinkle salt
  4. Pour in cooking oil on top of fillets - optional
  5. Squeeze lemon over fish
  6. Sprinkle herb mix
  7. Bake for 25 min

 

 

Tomato tulips

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Surprise your loved one with a bouquet of edible tomato tulips. Made from Roma tomatoes, brown rice and tuna fish in olive oil. Very filling, that’s why this recipe was categorized as both a main dish and an appetizer. It just depends on how many stuffed tomato tulips were eaten. If one only, it’s an appetizer; if more than one, it’s a main dish. There are many options for stuffing tulip tomatoes (potato mix, egg and cheese, etc). Our stuffing is Mediterranean diet inspired. Filling and healthy dish for any occasion. The more tomato tulips are on the plate, the more beautiful the bouquet.

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Tomato tulips
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 5-6 roma tomatoes
  • 1 cup of brown rice
  • 1 can of tuna fish in olive oil
  • 1 egg, boiled and grated
  • 5-6 scallions (for stems)
Instructions
  1. Cook a cup of rinsed brown rice as per package instructions
  2. Let it cool
  3. When cool, mix up with a can of tuna fish in oil
  4. Set aside
  5. Rinse tomatoes
  6. Score the bottoms of each tomato with an "x" shaped cut
  7. Scoop out the middle carefully with a teaspoon
  8. Stuff each tomato with tuna-rice mixture
  9. Garnish with boiled grated egg
  10. Place a scallion under each tomato tulip on the plate.

 

 

Couscous with vegetables

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Easy to make, healthy and delicious couscous with vegetables – bell peppers, carrots, celery, onion.

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Couscous & Veggies
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • 1 large carrot
  • ½ cup diced celery
  • 1 onion, finely chopped, medium size
  • ¼ cup orange or yellow bell pepper, chopped
  • 2 tablespoons olive oil
  • 1 cup couscous, uncooked
  • 1and a half cup chicken broth
Instructions
  1. In a large skillet, saute onions in olive oil until golden, add carrots, celery, and peppers and cook for 5 minutes or until vegetables are crisp-tender.
  2. Stir in couscous. Add broth; bring to a boil. Cover and remove from the heat; let stand for 5-7 minutes. Serve immediately with chopped olives. Garnish with your favorite herb(s).

 

 

Simplest Lentil Soup

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When you have no time to cook, or no veggies left in the fridge, try this simplest lentil soup which requires minimum ingredients and minimal efforts. Tastes great! Squeeze a few drops of fresh lemon if desired. This soup can be cooked without broth. Just pour in 5 cups of water instead of broth.

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Simplest Lentil Soup
Prep time: 
Cook time: 
Total time: 
Serves: 3-4
 
squeeze a bit of lemon before serving
Ingredients
  • 2 tbsp of cooking oil (best for frying: grapeseed, avocado or safflower oil)
  • 1 medium onion
  • ½ bunch of cilantro (optional, gives flavor)
  • 1 cup of red lentils
  • 1 pack of chicken broth
  • 1 tsp of ground cumin
  • 1 turnip, washed, peeled and cubed (optional)
  • salt and pepper to taste
Instructions
  1. Heat the oil in a large saucepan
  2. Saute onions until golden
  3. Add cilantro to a pot and stir with onions
  4. Add lentils, broth and ground cumin (salt and pepper to taste). Some packed broths are salty enough)
  5. When boils, reduce heat, and simmer until lentils are very soft, about 25 min

 

 

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