A few recipes to add to the list. I developed these over the weekend, and I've gotta say, they're damn tasty. Enjoy!
Chicken with Mushrooms & Red Wine Sauce
Makes 2-4 servings
2 tsp extra virgin olive oil
1 lb skinless, boneless chicken breast, cut into thinner cutlets and then into pieces
2-3 Tbsp minced shallot
1 heaping tsp all-purpose flour
2 Tbsp unsalted butter
½ cup dry red wine
¼ cup low-sodium chicken broth *(or water)
6-8 mushrooms, mix of button and cremini, or whatever suits your fancy; wash, trim and slice mushrooms
2 tsp fresh thyme leaves
Salt and fresh ground black pepper to taste
In a medium to large frying pan, heat olive oil over medium to high heat. Add chicken breasts and season with salt and pepper. Brown chicken, about 4-5 minutes, and add in shallots during final minute. Remove pan from heat and set aside. In separate saucepan, melt butter and add flour to make a roux. Add wine, chicken broth and chicken. Bring to a simmer on medium heat. In pan used to cook chicken, add in mushrooms and cook with remaining oil left in pan, about 2-3 minutes. Add mushrooms to saucepan along with fresh thyme. Season with additional salt and pepper if desired. Allow sauce to thicken and simmer on low-medium heat for about 10-15 minutes.
Nutrition Facts: 240 calories, 11g fat, 4.5g sat fat, 0g fiber, 24g protein
Heirloom Tomato & Zucchini Gratin
Makes 8 servings
2 tsp extra virgin olive oil, extra for drizzling
1 large yellow onion, sliced thinly
2 large heirloom or vine-ripened tomatoes, sliced in thin rounds
1-2 medium zucchini or yellow squash, sliced in thin round
3/4 cup freshly shredded Gruyere cheese
2 tsp thyme leaves
Salt and fresh ground black pepper to taste
Preheat over to 375. Heat 2 teaspoons olive oil in a medium frying pan and add sliced onions. Brown onions and transfer to a 13x9” glass baking dish. Layer tomato slices and zucchini rounds into 4 alternating rows. Season with salt and freshly ground black pepper and sprinkle with thyme. Drizzle additional olive oil over vegetables. Cover with aluminum foil and bake for 35-40 minutes. Remove dish from oven and remove foil. Sprinkle Gruyere cheese evenly over vegetables and bake, uncovered, for another 20-30 minutes until cheese is slightly golden-brown. Cool for 10 minutes and serve.
*For a comfort-food twist, replace 1 zucchini with 1 medium yellow potato, sliced thinly.
Nutrition Facts: 90 calories, 6g fat, 2.5g sat fat, 1g fiber, 4g protein
Banana-Walnut Bread
Makes 12-16 slices
1 cup whole wheat flour
1 cup all-purpose flour
2 Tbsp unsalted butter
3 ripened small-medium bananas, mashed
2 eggs
1 tsp baking soda
½ tsp almond or vanilla extract
¾ cup sugar
¼-1/3 cup chopped walnuts or pecans
2 Tbsp brown sugar
Mash bananas in a medium mixing bowl and mix in baking soda. Let stand while creaming butter and sugar with an electric beater. Add eggs, flour, nuts, almond/vanilla extract and bananas to the butter-sugar mixture and mix thoroughly. Pour mixture into a loaf pan sprayed with cooking spray. Sprinkle brown sugar evenly on top of batter. Bake at 350 for about one hour, or until done. Cool for ten minutes and remove from pan, or cut into 14 thin slices. Served best when warm.
Nutrition Facts: (per slice) 150 calories, 4.5g fat, 1.5g sat fat, 2g fiber, 4g protein
Chicken with Mushrooms & Red Wine Sauce
Makes 2-4 servings
2 tsp extra virgin olive oil
1 lb skinless, boneless chicken breast, cut into thinner cutlets and then into pieces
2-3 Tbsp minced shallot
1 heaping tsp all-purpose flour
2 Tbsp unsalted butter
½ cup dry red wine
¼ cup low-sodium chicken broth *(or water)
6-8 mushrooms, mix of button and cremini, or whatever suits your fancy; wash, trim and slice mushrooms
2 tsp fresh thyme leaves
Salt and fresh ground black pepper to taste
In a medium to large frying pan, heat olive oil over medium to high heat. Add chicken breasts and season with salt and pepper. Brown chicken, about 4-5 minutes, and add in shallots during final minute. Remove pan from heat and set aside. In separate saucepan, melt butter and add flour to make a roux. Add wine, chicken broth and chicken. Bring to a simmer on medium heat. In pan used to cook chicken, add in mushrooms and cook with remaining oil left in pan, about 2-3 minutes. Add mushrooms to saucepan along with fresh thyme. Season with additional salt and pepper if desired. Allow sauce to thicken and simmer on low-medium heat for about 10-15 minutes.
Nutrition Facts: 240 calories, 11g fat, 4.5g sat fat, 0g fiber, 24g protein
Heirloom Tomato & Zucchini Gratin
Makes 8 servings
2 tsp extra virgin olive oil, extra for drizzling
1 large yellow onion, sliced thinly
2 large heirloom or vine-ripened tomatoes, sliced in thin rounds
1-2 medium zucchini or yellow squash, sliced in thin round
3/4 cup freshly shredded Gruyere cheese
2 tsp thyme leaves
Salt and fresh ground black pepper to taste
Preheat over to 375. Heat 2 teaspoons olive oil in a medium frying pan and add sliced onions. Brown onions and transfer to a 13x9” glass baking dish. Layer tomato slices and zucchini rounds into 4 alternating rows. Season with salt and freshly ground black pepper and sprinkle with thyme. Drizzle additional olive oil over vegetables. Cover with aluminum foil and bake for 35-40 minutes. Remove dish from oven and remove foil. Sprinkle Gruyere cheese evenly over vegetables and bake, uncovered, for another 20-30 minutes until cheese is slightly golden-brown. Cool for 10 minutes and serve.
*For a comfort-food twist, replace 1 zucchini with 1 medium yellow potato, sliced thinly.
Nutrition Facts: 90 calories, 6g fat, 2.5g sat fat, 1g fiber, 4g protein
Banana-Walnut Bread
Makes 12-16 slices
1 cup whole wheat flour
1 cup all-purpose flour
2 Tbsp unsalted butter
3 ripened small-medium bananas, mashed
2 eggs
1 tsp baking soda
½ tsp almond or vanilla extract
¾ cup sugar
¼-1/3 cup chopped walnuts or pecans
2 Tbsp brown sugar
Mash bananas in a medium mixing bowl and mix in baking soda. Let stand while creaming butter and sugar with an electric beater. Add eggs, flour, nuts, almond/vanilla extract and bananas to the butter-sugar mixture and mix thoroughly. Pour mixture into a loaf pan sprayed with cooking spray. Sprinkle brown sugar evenly on top of batter. Bake at 350 for about one hour, or until done. Cool for ten minutes and remove from pan, or cut into 14 thin slices. Served best when warm.
Nutrition Facts: (per slice) 150 calories, 4.5g fat, 1.5g sat fat, 2g fiber, 4g protein
2 comments:
Wow, the banana bread sounds divine! I'm archiving it!
Question: I've been predominantly a lacto-ovo vegetarian for about a year now. As such I've been depending on plant sources of protein, and beside my beloved beans that means peanut butter with most breakfasts. Is this a bad habit to get into? My host family keeps trying to convince me that I should limit it (I only use 1-2 tbsp) bc it's so high in calorie but I know it contains good stuff. Help, please? :)
Hi Danielle,
As a lacto-ovo vegetarian, you might feel you're a bit limited, but you've actually got a number of great plant protein options! Here's a quick list of additional options aside from beans and your trusty peanut butter (I'd aim to stick to about 2 Tbsp per day, 3 max, just to ensure you're getting a varied balance of nutrients).
Tofu, edamame, soy milk, seitan, tempeh, quinoa (a type of whole grain that's a complete source of plant protein), beans and legumes, nuts and nut butters (peanut, almond, cashew etc). High protein cereals can be a great breakfast option as well. Portabello mushrooms can also serve as a meatier vegetarian option (for lunch & dinner), though they're not a great source of protein, they are quite filling. Hope that helps a little!
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