EATS ANONYMOUS

a smörgåsbord of goöd and heålthy éåts - nötè: click PHOTOS for original link

[eatsanon]

BAKED PASTA

Serves 6

––

8 ounces uncooked penne (tube-shaped pasta) Cooking spray

1 pound ground sirloin

1 tablespoon olive oil

1 1/2 cups chopped onion

5 garlic cloves, minced

3/4 teaspoon kosher salt

1 tablespoon all-purpose flour 2 cups fat-free milk 1 (14.5-ounce) can diced tomatoes, drained 1/2 cup (4 ounces) 1/3-less-fat cream cheese 1 (3-ounce) package fat-free cream cheese 3/4 cup (3 ounces) shredded part-skim mozzarella cheese

2 tablespoons chopped fresh flat-leaf parsley

––

Preheat broiler.

––

Cook pasta according to package directions, omitting salt and fat. Drain.

––

Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; sauté 5 minutes or until browned, stirring to crumble. Remove beef from pan; drain. Wipe pan clean with paper towels. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes, stirring occasionally. Add garlic; sauté 1 minute, stirring constantly. Add beef; sprinkle with salt. Add flour; cook 1 minute, stirring frequently. Stir in milk, tomatoes, and cream cheeses, stirring until smooth; bring to a simmer. Cook 2 minutes or until thoroughly heated. Stir in pasta.

––

 Spoon pasta mixture into a 13 x 9-inch broiler-safe baking dish coated with cooking spray. Sprinkle mozzarella evenly over top. Broil 4 minutes or until golden. Sprinkle with parsley.

[eatsanon]

SLOW COOKER SPLIT PEA DAL

Serves 4

––

300g/101⁄2oz yellow split peas 1 onion, chopped 200g/7oz chopped tomatoes (from a tin or fresh) thumb of fresh root ginger, finely grated 2 tsp cumin seeds, 1 tsp crushed finely in a mortar 2 tsp ground turmeric 2 garlic cloves, one crushed, one thinly sliced 10 freeze-dried curry leaves 700ml/11⁄4 pts hot vegetable stock 1 hot green finger chilli, thinly sliced 2 tbsp vegetable or sunflower oil lemon wedges, to serve 

––

Place the split peas, onion, tomatoes, ginger, ground cumin, turmeric, crushed garlic, curry leaves and stock into a slow cooker. Add most of the chilli and stir to combine. Cook on high for four hours, until the split peas are tender. 

––

Season the dal generously with salt and freshly ground black pepper. Just before serving, heat the oil in a saucepan. When the oil is very hot, add the whole cumin seeds and the sliced garlic. Fry until the garlic is golden-brown and the cumin smells toasty and almost smoky. Spoon the hot spiced oil over the dhal, scatter with the remaining green chilli, then serve with lemon wedges for squeezing.

[eatsanon]

LAYERED BEAN 'N' FETA JARS

Makes 12 jars

––

1/2 pound of green beans, trimmed and cut into 2 inch pieces 1/2 pound of yellow beans, trimmed and cut into 2 inch pieces (can use additional green beans instead) 1 can (15 or 16 oz) of red kidney beans, drained and rinsed 2 to 2 1/2 cups of grape tomatoes, halved 1 cup of finely chopped red onions 1 can (15 or 16 oz) of chickpeas (garbanzo beans), drained and rinsed 1 cup (4 oz) feta cheese 1/2 cup of Italian dressing (homemade or store bought) 1/4 cup of chopped fresh basil or parsley

––

Cook green and yellow beans in boiling water for 5 to 6 minutes or until crisp tender. If you want to keep them separate for the layers boil them in 2 different pans or in the same pan at separate times- I just boil them at the same time and then separate. Drain and rinse in cold water, allow to drain again.

––––

In 12 half pint (8oz) canning jars; Layer the kidney beans, yellow beans, tomatoes, onions, green beans, chickpeas and feta.

–– Mix the Italian dressing and chopped basil or parsley in another jar with lid. If serving right away, shake dressing and drizzle over jars. Or reserve dressing and drizzle before serving.

[eatsanon]

ROASTED BROCCOLI SALAD

Serves 2

––

1 red onion 1 clove of garlic a head of broccoli 1 medium sweet potato (300g) a handful of pine nuts a handful of sultanas a few glugs of olive oil 4 tbsp of sour cream splash of milk few sprigs of fresh tarragon 1 tsp of Dijon mustard ½ a tsp of celery salt

––

preheat an oven to 180ºC and bring a pan of salted water to the boil.  peel and dice the sweet potato into small cubes (1cm x 1cm).  blanch the sweet potato in the water for 2-3 minutes just to start the cooking process and soften them, then drain.  trim the broccoli into small florets, then peel and slice the onion and garlic.  throw the onion, garlic, broccoli, potato, pine nuts and sultanas into a non-stick roasting tin and toss with the oil.  season well and splash over a small glass of water.  bake it in the oven for 20 minutes.  whisk together the sour cream, mustard, celery salt and chopped tarragon.  splash in just enough milk to give you a consistency that is good for drizzling.  remove the baking tray from the oven, transfer the contents to a salad bowl and serve immediately with the dressing on the side as a warm vegetable accompaniment with grilled meats or allow to cool to form a perfect salad or packed lunch. 

[eatsanon]

PASTA W/ GOOD STUFF

Serves 4

––

1/4 cup lemon juice

1/4 tsp black pepper

1/3 cup EVOO

1/2 cup grated Parmesan cheese

salt

1/2 lb farfalle pasta

1 cup frozen peas

3/4 cup cooked ham (cut into 1/4 inch dice)

––

In a bowl or a jar with a sealing lid, combine lemon juice, pepper, olive oil, half the cheese, and a pinch of salt. Cover and shake well; set aside.

Bring about 4 quarts water to a boil on high heat. Add 1 Tbsp salt to water. Add pasta and set timer for 2 minutes less than package directions. 

When timer sounds, add peas and ham to boiling pasta and set timer for 2 more minutes.

Strain all together, draining well. Place in a bowl.

Add lemon juice and oil dressing. Mix well and top with remaining Parmesan cheese.

[eatsanon]

8-MINUTE PEA SOUP

Serves 4

––

In a medium saucepan, heat 2 Tbsp oil over medium-high. Add 1 medium diced onion; cook 3 minutes until tender. Add 1 lb frozen peas and 2 cups chicken broth. Increase heat to high; bring to a boil. Reduce heat to medium-high; simmer 3 minutes, to slightly reduce. Pour into blender; purée. Add 1 tsp dried dill, plus salt and pepper to taste. Dab with sour cream; sprinkle with dill.

[eatsanon]

8-MINUTE BLACK BEAN SOUP

Serves 2

––

2 15 oz cans of black beans 1/4 cup vegetable broth (or water) 1 large roma tomato 2 green onions, sliced 2 tablespoons cilantro 1 clove of garlic

1 lime, juice Pinch of salt 1/2 teaspoon cumin 1/2 teaspoon coriander 1/2 teaspoon cayenne pepper 1/2 avocado (optional)

––

Drain both cans of black beans, but do not rinse. Using a fork, loosely mash 2/3 of the beans, reserving about 1/3 cup unmashed. Combine both the whole and mashed beans in a saucepan with 1/4 cup water or vegetable broth and a squeeze of lime juice. Begin warming over medium-high heat. 

––

Dice the roma tomato, mince a clove of garlic, slice the green onions, and chop the cilantro. Add all of this to the saucepan (reserving a few green onion slices for garnish). Then, add spices to taste – the combo of cumin, coriander, and cayenne is perfect. If the beans weren’t salted, add a little salt as well. Give the soup a taste and adjust any spices as needed. Let this simmer for a few minutes, allowing the flavors to meld together.

––

Pour the soup into serving bowls and top with avocado slices and the reserved green onions. You can serve with a side of avo toast to make everyone happier.

––

NOTE:  Before I modified this recipe into a soup, it was originally a bean dip that I created in a pinch… All I had was a can of beans and some spices, so I mashed the beans, added the spices, and ate with tortilla chips. That variation is just as delicious. To make a bean dip, prepare as instructed above, simply omit the vegetable broth to create a thicker consistency. Serve with chips or as a burrito filling.

[eatsanon]

ONE BOWL MAC 'N' CHEESE

Serves 1

––

1/2 cup macaroni pasta 1/2 cup water 1/2 teaspoon salt 1/4 cup milk, any percent 1/4-1/2 cup shredded sharp cheddar cheese (or any other cheese that suits your fancy)

––

Combine the pasta, the water, and the salt in a microwave-safe bowl. Microwave on HIGH in 2-minute intervals until the pasta is al dente, stirring between each interval. This should take about 6-8 minutes total. If the pasta absorbs all the water before the pasta is cooked, add another 2 tablespoons of water.

––

Stir in the milk and the cheddar cheese. Microwave on HIGH in 30-second intervals until the cheese has melted into a creamy sauce, stirring between each interval and 1-1.5 minutes total. For a creamier sauce, add an extra tablespoon or two of milk and cheese.

––

Optional Add-Ins - Add any of these along with the milk and cheese. Diced onions, diced peppers, diced tomatoes, leftover meat (shredded or cubed), a few tablespoons of salsa, 1/4 teaspoon dried mustard, 1/2 teaspoon chili powder, 1/2 teaspoon smoked paprika.

[eatsanon]

SPICED LENTILS W/ EGG

Serves 4

––

1 cup red lentils 1 cup yellow split peas 1 tablespoon olive oil 2 large shallots or 4 small shallots, minced (about 1/2 cup) 2 cloves garlic, minced 2 teaspoons garam masala 4 cups low-sodium chicken or vegetable broth Salt and freshly ground pepper 1 cup finely chopped cilantro leaves, from one small bunch 4 large eggs

––

Rinse the lentils and split peas thoroughly under running water. Drain and set aside.

––

Heat the olive oil in a medium saucepan over medium heat and add the shallots and garlic. Cook, stirring, for 3 to 4 minutes, or until the garlic and shallots are golden and fragrant. Add the lentils and split peas and stir in the garam masala. Stir the pot thoroughly to make sure the garam masala and shallots are full distributed in the lentils.

––

Add the broth (or 4 cups of water) and turn the heat to high. Bring to a boil, then reduce to a simmer and cover the pan. Cook for 30 to 35 minutes or until the yellow split peas are just tender. (The red lentils are smaller and will cook faster; the yellow lentils will stay distinct and al dente while the red lentils will cook down into a pleasantly rustic mush.) Season with salt and pepper to taste and stir in the cilantro.

––

At this point the lentils can be covered and refrigerated for up to 5 days or frozen in portions for up to 3 months (thaw in the fridge overnight before using).

––

To serve: Heat the oven to 350ºF. Lightly grease individual ramekins or small ovenproof baking dishes. Mound about 1 cup lentils in each then make a deep hollow in the center and crack in an egg. Sprinkle salt and pepper over the egg.

––

Bake for 18 to 25 minutes, or until white is set and yolk is cooked to your liking. Serve immediately with a green salad.

[eatsanon]

QUINOA TACO BOWL

Serves 4

––

1 1/2 cup uncooked white quinoa 1 avocado 1 cup cherry tomatoes 2 cups black beans 2 cups corn 1/3 cup cilantro 3 green onions 4 small corn tortillas

1/4 cup lime juice

1 teaspoon chili powder

1/2 teaspoon cayenne pepper

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon paprika

1/2 teaspoon salt

––

Cook the quinoa. In a large pot, combine 1 part quinoa with 2 parts water. Bring to a boil, turn down the heat, and then allow to sumer until all the water is absorbed (about 20 minutes). Note: it’s important to first rinse quinoa under warm water to remove the bitter coating. This is best done in a fine mesh kitchen strainer.

––

Meanwhile, prepare the tortilla strips. You *can* just throw chopped corn tortillas into the bowl, but I find them much better after being toasted. To do this, cut 3-4 corn tortillas into small pieces, and toss in a 375º oven for 8-10 minutes until they just turn slightly crispy.

––

While those things are cooking along nicely, prepare all the fresh ingredients. Dice the avocado. Halve the cherry tomatoes. Slice the green onions. Chop the cilantro. Prepare the corn (frozen works well). Drain the can of beans.

––

Prepare the lime taco seasoning. Basically, this simple taco sauce will coat the quinoa and boost the flavors of this bowl off the charts. To make, combine the juice of about 2 limes (if you run out of limes, feel free to top off with water) along with the listed spices in small bowl and whisk until incorporated.

––

Toss everything together. When the quinoa is perfectly fluffy, remove from the heat, transfer to a large mixing bowl, and gently drizzle in this lime taco seasoning. Then add all other ingredients (including those tortilla pieces) and toss until evenly mixed.

––

[eatsanon]

BASIL SHRIMP W/ ISRAELI COUSCOUS

Serves 2

––

For the couscous: Olive oil 1 cup Israeli (pearl) couscous 1 lemon, zested and juiced 1 1/2 cups chicken broth Salt and freshly ground black pepper

––

For the shrimp: 4 large cloves garlic, minced Pinch red pepper flakes, to taste 1 pound cooked shrimp, deveined and tails removed 1 cup loosely packed fresh basil Salt and freshly ground black pepper

––––

Heat a drizzle of olive oil in a 2-quart saucepan over medium heat. Add the couscous and fry for 2 to 3 minutes, or until it starts smelling a little toasty. Add the lemon juice and stir until the lemon juice evaporates. (Reserve the lemon zest for the shrimp.) Add the chicken broth and bring to a simmer then turn the heat to low and cover the pan tightly. Cook for 15 minutes, then take off the heat and let the pan sit, still covered, until you are ready to serve the couscous.

––

In a 10-inch sauté pan, heat another drizzle of olive oil over medium-low heat. Add the garlic and the red pepper flakes and cook gently for about 5 minutes, or until the garlic is golden and fragrant. Pat the shrimp dry, turn the heat up to high, and add the shrimp to the pan. Cook quick, turning the shrimp frequently and stirring the oil and garlic into the shrimp. As soon as the shrimp is heated through (about 3 minutes), turn off the heat and stir in the basil and the lemon zest.

––

Season the couscous and shrimp to taste with salt and pepper. Serve the shrimp on a bed of couscous, and eat while it's hot!

[eatsanon]

SAUTÉED SHRIMP OVER LEMON QUINOA

Serves 2-4

––

1 cup golden quinoa Olive oil 1/4 teaspoon salt 1 lemon, zested and juiced 1 cup full-bodied white wine, divided 1/2 cup finely chopped Italian parsley leaves, divided 3 tablespoons unsalted butter, divided 2 garlic cloves, minced 1/2 small red onion or 2 large shallots, minced 1/2 red bell pepper, diced 1/4 cup sundried tomatoes, finely sliced 1 pound fresh small pink shrimp

––

Rinse the quinoa thoroughly under running water. In a 2-quart (or larger) saucepan, heat a drizzle of olive oil over medium heat. Add the drained quinoa and cook, stirring, for 1 minute. Add the salt, the lemon juice (about 3 tablespoons), 1/4 cup white wine, and 1 1/2 cups water.

––

Bring to a boil, then cover and lower the heat. Simmer for covered for 15 minutes. Turn off the heat. Let stand covered for 5 minutes. Remove the lid and fluff the quinoa. Stir in the lemon zest and half of the minced parsley.

––

While the quinoa is cooking, melt 1 tablespoon of butter over low heat in a deep heavy skillet. Add the garlic, red onion or shallot, bell pepper, and tomatoes. Cook over low heat, stirring frequently, until the garlic and tomatoes are soft and fragrant. Do not let the garlic burn or get crispy; let it cook slowly in the butter. Turn the heat to medium and add the second tablespoon of butter and the remaining 2/3 cup white wine. Whisk constantly and bring the wine to a simmer. Cook until slightly reduced and shiny. Turn the heat to its lowest setting and keep the sauce warm while you cook the shrimp.

––

Pat the shrimp dry and season with salt and pepper. In a separate large skillet or wok, heat the remaining tablespoon of butter over high heat and sear the shrimp quickly until cooked — about 1 to 2 minutes. Add to the pan with the vegetables and sauce and toss with the remaining parsley. Taste and season with more salt and pepper if needed.

––

Serve immediately, topping the lemon quinoa with shrimp and its sauce.

[eatsanon]

PARMESAN ROASTED CAULIFLOWER

Serves 4

–

Preheat oven to 425°.

–

Cut 1 head cauliflower into florets; toss on a large rimmed baking sheet with 1 sliced medium onion, 4 thyme sprigs, 4 unpeeled garlic cloves, and 3 tablespoons olive oil; season with kosher salt and freshly ground black pepper.

–

Roast, tossing occasionally, until almost tender, 35-40 minutes.

–

Sprinkle with 1/2 cup grated Parmesan, toss to combine, and roast until cauliflower is tender, 10-12 minutes longer.

[eatsanon]

SLOW COOKER CHICKEN BURRITO BOWL

Serves 6 - 8

1 to 1 1/2 pounds boneless skinless chicken breasts, chicken thighs, or a mix 1 (14.5-ounce) can diced tomatoes 1 to 1 1/4 cups chicken stock, divided 2 teaspoons chili powder 2 teaspoons salt 1 teaspoon cumin 1 cup brown rice 1 (15-ounce) can black beans 1 cup frozen corn Optional toppings: shredded cheese, chopped cilantro, sour cream, diced avocado, salsa, hot sauce, diced green onions, shredded lettuce

–

Combine the chicken breasts, diced tomatoes, 1/2 cup of chicken stock, chili powder, salt, and cumin in the bowl of a 2 1/2- to 3 1/2-quart slow cooker. Make sure the chicken is covered. Cover with the lid and cook on low for 3 to 4 hours.

––

Remove the lid and add the rice, black beans, frozen corn, and another 1/2 cup of chicken broth. Replace the lid and continue cooking on low for another 3 to 4 hours. Check the rice periodically in the last hour of cooking, stirring once or twice to make sure the rice cooks evenly and adding more chicken broth if the mixture seems dry. Cooking is done when the rice is tender — if the rice is done while there is still liquid left in the slow cooker, remove the lid and cook on high to let the liquid evaporate. Total cooking time from start to finish is 6 to 8 hours.

–

Use two forks to shred the chicken into bite-sized pieces. You can do this either in the slow cooker itself and then mix it into the rice, or you can transfer the chicken to a cutting board if you prefer to keep it separate. Taste the burrito mix and stir in more salt or other seasonings to taste.

––

Serve burrito bowls with a selection of toppings. The burrito mixture will keep for 1 week refrigerated or for 3 months in the freezer. This recipe makes about 7 total cups of burrito mix.

–

NOTES:

Cooking the Rice Separately: If you won't be home to add the rice to the slow cooker, you can skip this step and cook it separately on the stovetop just before serving. To modify the recipe, combine the chicken, diced tomatoes, 1/2 cup of stock, and spices in the slow cooker and cook for 6 to 8 hours on low. Add the black beans and corn, and cook for another 1/2 hour, or until warmed through, while you're cooking the rice (omit the remaining chicken stock).

––––

Vegetarian Burrito Bowls: Combine the diced tomatoes, 1 cup of vegetable stock, spices, rice, black beans, and corn in a slow cooker. Cook on low for 3 to 4 hours, until the rice is tender and has absorbed all the liquid. Stir once or twice toward the end of cooking to make sure the rice is cooking evenly.

––––

Beyond Burrito Bowls: Besides burrito bowls, you can use this filling to make regular tortilla-wrapped burritos orfreezer burritos

[eatsanon]

CHICKEN BURRITO BOWL

Serves 1

–

1/4 cup black beans 1 teaspoon chicken broth Pinch of cumin Pinch of cayenne Pinch of garlic powder 1/2 cup red cabbage, sliced thin 85 grams pre-cooked grilled chicken breast, sliced thin 2 tbls non-fat Greek yoghurt 2 tbls fresh salsa Fresh cilantro, for garnish Sliced green onions, for garnish

–

Microwave black beans with chicken broth, oregano, cumin, cayenne, and garlic powder on high for 30 to 45 seconds until heated. Set aside.

–

Add red cabbage to your bowl, and spoon the black beans on top. Layer sliced chicken, Greek yoghurt, salsa, and cilantro and green onions, and enjoy immediately!

[eatsanon]

SMOKY CHILI BEANS

Serves 10 as a side

–

2 cups dried kidney beans (4½-5 cups cooked beans) 4 dried smoked chillies (ancho) 2 cups boiling water 3 tsp cumin seeds 1 tsp coriander seeds ¼ cup olive oil 2 onions, coarsely chopped 4 cloves garlic, chopped 1 tbsp oregano leaves 1 red chilli, finely chopped 1.2kg tomatoes, chopped, or 3 x 400g cans chopped tomatoes or tomato pulp 1 tsp sugar 1 tsp salt ground black pepper

–

Garnish: ¼ cup chopped coriander leaves

––

Place beans in a large pot, cover with cold water and leave to soak overnight. Drain and cover with fresh water (do not add salt). Bring to a boil and cook uncovered until tender (about 1-1½ hours, depending on age and dryness of beans). Drain.

–

Remove stems from dried smoked chillies and discard. Cover chillies with boiling water and soak 30 minutes until tender.

––

Meanwhile, toast cumin and coriander seeds in a dry pan over medium-high heat, shaking occasionally, until fragrant and starting to pop (about 1 minute). Crush in a mortar and pestle.

–––

Heat oil in a large pan and cook onions and garlic over a low heat until softened but not browned (about 10 minutes). Add crushed seeds, oregano, fresh chilli, tomatoes, sugar, salt and pepper and bring to a boil.

––

Lift the smoked chillies out of their soaking liquid, reserving the liquid. Chop chillies finely and add to the tomato sauce with the soaking liquid and the cooked beans. Bring to a boil and simmer uncovered, stirring occasionally to prevent catching, until thick (about 45 minutes). Alternatively, bake for about 1½ hours in an oven preheated to 180°C.

–

To serve, adjust seasonings to taste then spoon into a deep serving dish and top with coriander.

[eatsanon]

TOMATO SOUP

Serves 4

–

5 ml olive oil 1 garlic clove, crushed 5 ml fresh ginger, grated 3 ml whole brown mustard seeds 3 ml whole cumin seeds 45 ml flour 1 l good quality, low-sodium, low-fat vegetable stock 720 ml (1 bottle) tomato passata Pinch ground turmeric Pinch cayenne pepper 30 ml sugar 2 x 410 g tins brown lentils, drained A squeeze of lemon juice Salt and ground black pepper 250 g roasted cherry tomatoes on the vine

–

Heat the oil in a large pan over medium heat and fry the garlic and ginger for 1 minute. Add the mustard and cumin seeds. As soon as the seeds begin to pop, add the flour and fry for 1 minute.

–

Slowly add the stock, stirring as you go.

–

Add the passata, turmeric, cayenne pepper and sugar. Simmer for 10 minutes.

–

Add the lentils, lemon juice and simmer for another 5 minutes. Season to taste.

–

Roast the tomatoes on the vine in the oven until they start to blister. Serve warm in the soup as a garnish.

––

NOTES: Nutritional content per serving 1 561 kJ, 69 g carbohydrate, 19 g protein, 2 g fat, 18 g fibre