Panko Crusted Tuna
Tuna Filets (fresh or frozen)
1 orange
Few dash’s of teriyaki or soy sauce
Panko Flakes
Take your frozen tuna filets out of the freezer put them in a plastic container so they can lay flat. Squeeze a fresh orange over top and sprinkle with a few dashes of teriyaki or soy sauce. Put lid put back into fridge. They will be ready to go when you get home from a day’s work.
After several hours the filets should be pretty well thawed if they are still a bit frozen you are ok to continue with the next step.
Sprinkle your cutting board with panko flakes. Take your filets and pat them into the panko. You may have to flip them a few times to really coat them well.
Preheat oven to 350.
Take equal parts butter and olive oil and put into a sauté pan on med heat. Use about one tablespoon of butter and one tablespoon of olive oil per filet. Heat the butter and olive oil until it begins to sizzle add the filets. Let sauté until the edges turn light brown. Flip and repeat on the other side.
Place them on a lightly sprayed baking pan. Place the pan seared filets on the baking sheet and bake until preferred cooking temperature. We like our tune med well they are ready after about 10 minutes.
Tuna Filets $12.00 (for 2)
Orange $.25 (if you have any fresh ginger it would be great to add a little as well)
Panko flakes $2.00 box (panko is a great crusting medium to have on hand; they are similar to potato flakes but much more firm & crunchy. can be found in the oriental/ethnic isle of the grocery)
Olive Oil on hand
Butter on hand
Teriyaki or Soy sauce on hand
PS I have tried this technique with other types of fish and they don't seem to have the same effect. Tuna is worth the expense. Fun & Fancy dining at home!!
Tuesday, July 8, 2008
Monday, July 7, 2008
Roasted Garlic & Fresh Baked Bread
Roasted Garlic & Fresh Baked Bread
Nothing is better than roasted garlic and fresh bread. This is so easy you will be amazed how your family or guest will be so impressed by this simple endulgement.
Take a whole head of garlic cut the pointy tips off leaving the skin on. Take a square of foil and put the garlic head in the center drizzle with olive oil. Crack black pepper over top. Put one finger on the top of the garlic head and fold the foil up to meet your finger. The foil creates a nice steam that escapes out the hole you made with your finger (does this make any sense??)
Put the garlic on a cookie sheet and put in the cold oven. Then turn the oven to 350 check it after about 10-15 minutes. The garlic should be easily pierced with a fork. You may need to cook another 10 minutes or so.
When is nice and soft you can smash it and serve just like that or add a dash of fine balsamic. Serve with bread. Awesome!!
Nothing is better than roasted garlic and fresh bread. This is so easy you will be amazed how your family or guest will be so impressed by this simple endulgement.
Take a whole head of garlic cut the pointy tips off leaving the skin on. Take a square of foil and put the garlic head in the center drizzle with olive oil. Crack black pepper over top. Put one finger on the top of the garlic head and fold the foil up to meet your finger. The foil creates a nice steam that escapes out the hole you made with your finger (does this make any sense??)
Put the garlic on a cookie sheet and put in the cold oven. Then turn the oven to 350 check it after about 10-15 minutes. The garlic should be easily pierced with a fork. You may need to cook another 10 minutes or so.
When is nice and soft you can smash it and serve just like that or add a dash of fine balsamic. Serve with bread. Awesome!!
WHY?
I’ve never liked to cook until the last couple of years. Now I get excited to go to the grocery to see what’s on sale and how I can create an inexpensive dish that’s low fat and full of flavor.
After being on again and off again every diet known to man I’ve decided there’s only one way to actually lose the weight and keep it off…learn how to cook low fat that doesn’t compromise flavor. I love lots of flavor. I am the girl that reaches for salt & pepper before even tasting my meal. Not to mention the request for Tabasco at every restaurant even before the meal arrives.
So I decided to make a commitment to my Baberoni and myself. To put the healthiest and most affordable meal on our table.
I love the idea of all organic. With the antibiotics and pesticides in the food we eat it is no wonder Americans have crazy diseases. We can’t afford to buy all organic, we pick and choose. I have read several studies that show organic meat & dairy are the most important. With that we make a monthly trip to our organic market and stock up on beef, poultry, fish and seafood. I ask the guys behind the counter to please pack everything into two portions. That makes meal planning so easy. When we get home everything goes into the freezer and we only pull out the package we need. You will see many of my recipes come straight out of the freezer.
As far as produce I buy them at our local produce market. I have asked the owner his personal thoughts on organic produce. He shared that the USDA is in the process of creating a standards requirement. He assured me that he buys from growers that share our concerns and buys local whenever possible. With buying local produce the need to for preservatives is no longer necessary. So educate yourself and use your best judgment.
Enjoy!
After being on again and off again every diet known to man I’ve decided there’s only one way to actually lose the weight and keep it off…learn how to cook low fat that doesn’t compromise flavor. I love lots of flavor. I am the girl that reaches for salt & pepper before even tasting my meal. Not to mention the request for Tabasco at every restaurant even before the meal arrives.
So I decided to make a commitment to my Baberoni and myself. To put the healthiest and most affordable meal on our table.
I love the idea of all organic. With the antibiotics and pesticides in the food we eat it is no wonder Americans have crazy diseases. We can’t afford to buy all organic, we pick and choose. I have read several studies that show organic meat & dairy are the most important. With that we make a monthly trip to our organic market and stock up on beef, poultry, fish and seafood. I ask the guys behind the counter to please pack everything into two portions. That makes meal planning so easy. When we get home everything goes into the freezer and we only pull out the package we need. You will see many of my recipes come straight out of the freezer.
As far as produce I buy them at our local produce market. I have asked the owner his personal thoughts on organic produce. He shared that the USDA is in the process of creating a standards requirement. He assured me that he buys from growers that share our concerns and buys local whenever possible. With buying local produce the need to for preservatives is no longer necessary. So educate yourself and use your best judgment.
Enjoy!
Tortellini & Fresh Herbs with Spinach
Tortellini & Herbs
1 package store bought tortellini
4 cloves garlic, minced
1 bag baby spinach
Fresh cut herbs, basil, rosemary & such
Cook tortellini as package requires just prior to completion take off burner. Put spinach in strainer and pour the tortellini pot over top. This will wilt the spinach. Sauté garlic, olive oil and herbs once garlic starts to brown add back in the tortellini and spinach. Toss well and serve.
$2.00 Spinach
$4.00 Tortellini
Herbs, oil on hand
1 package store bought tortellini
4 cloves garlic, minced
1 bag baby spinach
Fresh cut herbs, basil, rosemary & such
Cook tortellini as package requires just prior to completion take off burner. Put spinach in strainer and pour the tortellini pot over top. This will wilt the spinach. Sauté garlic, olive oil and herbs once garlic starts to brown add back in the tortellini and spinach. Toss well and serve.
$2.00 Spinach
$4.00 Tortellini
Herbs, oil on hand
Lime Pepper Salmon
Lime Pepper Salmon
Take frozen organic salmon out of the freezer place in a plastic container. Take 3-4limes and put in the microwave for 30 seconds. This softens them up so they are easier to squeeze. Roll on counter cut the limes in half and squeeze on the salmon. Leave the limes in the container place the lid on it and put in the fridge. They will be ready to grill when you get home from work. Spray olive oil spray generously on the grill place the salmon skin side down on med high close lid wait 3 minutes. If you have Lime Pepper that would be great don’t use lemon pepper it doesn’t mix well with the lime bath. If you don’t have the Lime Pepper generously crank fresh cracked pepper on it this side of the salmon. Spray the salmon with the olive oil spray and flip turn on low close the lid crank more pepper on this side. Wait another 3-4 minutes until the fish begins to flake. Serve skin side down maybe add another splash of lime.
Organic Wild Salmon 2 filets $11.00
Limes $1.00
Take frozen organic salmon out of the freezer place in a plastic container. Take 3-4limes and put in the microwave for 30 seconds. This softens them up so they are easier to squeeze. Roll on counter cut the limes in half and squeeze on the salmon. Leave the limes in the container place the lid on it and put in the fridge. They will be ready to grill when you get home from work. Spray olive oil spray generously on the grill place the salmon skin side down on med high close lid wait 3 minutes. If you have Lime Pepper that would be great don’t use lemon pepper it doesn’t mix well with the lime bath. If you don’t have the Lime Pepper generously crank fresh cracked pepper on it this side of the salmon. Spray the salmon with the olive oil spray and flip turn on low close the lid crank more pepper on this side. Wait another 3-4 minutes until the fish begins to flake. Serve skin side down maybe add another splash of lime.
Organic Wild Salmon 2 filets $11.00
Limes $1.00
Chili Crock Pot Recipe
1 pound organic grass feed beef
Onion diced
Red pepper diced
Green pepper diced
Yellow pepper diced
2 cans organic spicy chili beans
1 can organic diced tomatoes
1 packet of chili spice no msg
1 table spoon of Cajun spice
Add froze beef to crock pot cover with the can of tomatoes add chili packet & Cajun spice. Cook on medium all day while you are out. An hour before serving add onions, peppers and chili beans turn on high. Serve when beans are soft and veggies are still a bit crunchy. This is a great fridge clean up. I add just about what ever veggies need to be cooked. If you use carrots or celery be sure to add these at the beginning of the day. They need a bit longer. If all you have is frozen veggies you may add them with the beans.
Checkout
Organic Beef $6.00
Organic canned beans (kidney,light & dark )$2.00
Organic canned Tomatoes $1.00
Chili packet $1.00
Bell peppers $3.00
Onions $.15
Pineapple Chicken with Peppers and Yellow Rice
Chicken Yellow Rice with Peppers and Pineapple
Put 2 frozen chicken breast in a crock pot. Pour a can of pineapple chucks with the juice in the crock pot. Turn the crock pot on low after about three hours pour in the rice. Make sure the rice in under the juice if it is not add a little water. Add one tablespoon Cajun spice. We like it a bit spicier so I also add a little Abodo as well. Put the peppers on top. Turn the crock pot on high and let it cook another hour or until the rice is soft and the chicken is done. Stir well and serve with fresh cracked pepper and sea salt for a little island favor.
2 Organic Chicken Breast $9.00
1 can pineapple chucks with juice $1.00
4 peppers (Green, Red & Orange) $2.00
Put 2 frozen chicken breast in a crock pot. Pour a can of pineapple chucks with the juice in the crock pot. Turn the crock pot on low after about three hours pour in the rice. Make sure the rice in under the juice if it is not add a little water. Add one tablespoon Cajun spice. We like it a bit spicier so I also add a little Abodo as well. Put the peppers on top. Turn the crock pot on high and let it cook another hour or until the rice is soft and the chicken is done. Stir well and serve with fresh cracked pepper and sea salt for a little island favor.
2 Organic Chicken Breast $9.00
1 can pineapple chucks with juice $1.00
4 peppers (Green, Red & Orange) $2.00
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