Lemon-y Za'atar Chicken

Guess what? It's time for another chef spotlight! My awesome roommate (you know, the one who convinced me to start this whole thing in the first place) decided to pry the knife and cutting board from my cold dead hands in order to take over the kitchen and show me some of her culinary skills. I'm not the only VD resident of 1J with Mediterranean blood running through their veins! This post was all Victoria. Get ready people, this recipe is a sure winner winner chicken dinner.

Ingredients:

4 pcs. (cleaned) chicken breast
2 lemons
4 - 6 garlic cloves
Za'atar (with sesame seeds), enough to completely cover the chicken
3 tbsp. olive oil
salt
pepper
cayenne pepper

Procedure:

Preheat oven to 375.


Take the chicken cutlets (or whole pieces of chicken) and place in a pyrex baking square. Cover the cutlets with olive oil and the juice of one lemon. Then, Cover all the chicken with a full layer of za'atar so that the actual chicken is pretty much invisible. Flip the breasts over and cover the other side with za'atar as well.

Next, place the pieces of garlic (chopped in halves) throughout the dish along with the second lemon - sliced into quarters (see image).

Garnish with a sparing amount of sea salt, a tablespoon of pepper and a dash of cayenne pepper (adjust if needed depending on your taste buds).

Bake in the oven for 25 minutes, or until the inside of the chicken reaches a temperature of 165 degrees. Serves 4. Enjoy!

Sauteed Spinach & Chick Peas

Packed with protein, fiber and iron I am not ashamed to say I love this little bean. Like most of my peers, whenever I go back home it is most likely that I swipe something(s) from my mom's cabinet to come take residence in my apartment. This week it was $1.29 can of chick peas. Ridiculous I know, but I find much comfort in the fact that you all do it too! So, what started with a stolen $1.29 can o' chick peas became a recipe I will surely be adding to my arsenal. The random combination of cayenne and cinnamon I was feeling really turned out well paired with the spinach/chickpea dynamic (if I may say so myself). Needless to say, there was not one bean left behind.

Ingredients:

2 packages fresh spinach, rinsed
1 can (or 20 oz fresh) chick peas
1 shallot, minced
4 cloves garlic, crushed
1 lemon, juiced
1 tsp. cayenne pepper
2 shakes cinnamon
1/4 cup olive oil
salt & pepper

Procedure:

Open up the can of chick peas and strain out the liquid. Run under cold water for approximately 3 minutes to remove as much of the sodium from the canning process as possible. (If you have the time and patience to reconstitute fresh dry chick peas, by all means...be my guest!)

Heat 2 tbsp. olive oil on a medium high heat. When the oil is hot, throw in the minced shallot and keep mixing for approximately 2-3 minutes. Then, add in four cloves of crushed garlic and stir for another minute, before the garlic starts to brown.

Next, toss in the thoroughly rinsed chick peas, cayenne pepper, two dashes of cinnamon and some salt and pepper. Raise the heat to high, and leave the chickpea mixture on the flame, stirring every so often, until the chick peas start to crisp up a bit.

Once a tad crispy, add in the two bags of spinach, juice of one lemon, and 2 more tablespoons of olive oil. Stir it up. The spinach should shrivel faster than your boy toy in a hot tub. Serves 4. Enjoy!

Cornmeal Crusted Tuna

US Dietary Guidelines have been updated this year to include a 6-8oz serving of fatty fish (fish rich in omega-3's) per week in order to fulfill the requirements of a healthy diet. Since I do not generally care for salmon all that much, Tuna is the next best fatty fish option for my taste buds. For a while now I have been thinking of making corn-nut crusted tuna, but of course Whole Foods does not sell those so I opted for cornmeal instead and let me tell you, I ain't complaining.

Ingredients:

For the slaw;
8 oz. chopped red cabbage
2 tbsp. low-sodium soy sauce
2 tbsp. orange vinegar (can sub regular white or red wine vinegar here)
1 tbsp. sesame oil
1/4 cup sesame seeds, toasted
1 tsp. salt
1 tsp. pepper
optional: 3 thin slices avocado

For the cormeal crusted tuna;
2 6-8 oz Tuna steaks
1/3 cup cornmeal
2 limes zested (save the rest of the lime to squeeze later over the fish)
1 tsp. Hungarian (spicy) paprika
1 tsp. garlic powder
1 tsp. salt
1 tsp. pepper
olive oil (for pan searing)

1 tbsp. wasabi mayonnaise + 2 tbsp. low fat mayonnaise

Procedure:


Mix together all the slaw ingredients; chopped cabbage, toasted sesame seeds, soy sauce, sesame oil, orange vinegar, salt & pepper. Place in refrigerator while you prepare the tuna steaks.

In a bowl, mix together cornmeal, lime zest, Hungarian paprika, garlic powder, salt & pepper. Pat down the tuna steaks and then completely cover with the cornmeal mixture. Heat a pan with olive oil over a medium heat, when the oil is hot place the tuna steak on the pan and sear on each side for about 1 minute per side, or until desired level of done-ness.

Slice the fish and plate on top of the wasabi mayonnaise mixture (1 tbsp. wasabi mayonnaise + 2 tbsp. low fat mayonnaise). Plate with cabbage slaw and place 3 thin slices of avocado on top of the slaw if desired. Squeeze some fresh lime juice over the tuna. Serves 2. Enjoy!

OMG Sea Bass

OMG Sea Bass: Orange Marmalade Ginger Sea Bass

After a LONG day of classes and exams, an amazing guy friend of mine, Phillup Donnahue, had dinner waiting for me. Not going to lie, it felt amazing having a homemade dinner cooked for me, for a slight change. OMG! This piece of fish was hands down the best sea bass I have ever tasted, no exaggeration. I could not have done a better job myself. Since I had no part in this Bass, this is a complete chef spotlight on Sir Phillup. All details, ingredients and photos were provided by him. A girl can get used to this kind of treatment ;-).

Ingredients:


For the marinade;
I tblsp orange marmalade
2 garlic cloves - crushed
2 pieces of ginger (equiv to the cloves) - crushed
1/2 lime zested and juiced
salt & pepper - to taste

2, 8 ounce pieces of chilean sea bass, skinned
1 handful fresh spinach leaves
2 scallions, chopped (for garnish)

Procedure:

Combine marinade ingredients, and add a dash of water to spin it all together.


Line the bottom of the fish with spinach leaves. With a fork, spread the marinade evenly over both pieces of fish, (leave a little for the end) and let marinate in the fridge for 30 min.


Place in oven (preheated to 375) for 25 min or until desired firmness.

Garnish with scallions.

Suck it.
-Phillup Donnahue

Eggplant-Seitan Parmesan

Odd it sounds, I know. I've made both Eggplant Parmesan and Seitan Parmesan separately, but after discussing the dishes with a few friends, I was inspired to merge the two, and a brilliant merge it was indeed. As part of my religion it is customary not to mix meat and milk, so I have never (intentionally) consumed chicken Parmesan or any sort of chicken and cheese combo (to my utter dismay). For a close chicken second, I always rely on Mr. Seitan and he certainly did not fall short in this dish. Be forewarned, this is a step-heavy dish and may require some time, but I assure you all- it is most definitely worth it.

Ingredients:
grill pan (Yes! First time I got to use this new toy. So fun...)

1 package plain seitan
1/2 cup whole wheat flour
1 tbsp. salt
1.5 tbsp. pepper
2 tsp. garlic powder
1 tsp. cayenne
1 tbsp. dry oregano
1 tsp. paprika
1 egg

4 medium tomatoes (I purchased brown kumato tomatoes from whole foods- if they are available to you go for it! They are deliciously sweet and juicy.)
1/3 cup grated Parmesan cheese
1 tsp. salt
1 tsp. pepper
2 tbsp. olive oil

1 large eggplant
1 tsp. salt
1 tsp. pepper
2 tbsp. olive oil

2/3 cup marinara sauce
2/3 cup mozzarella cheese (If you like smoked mozzarella, go for it!! I made some extra on the side for myself with fresh smoked mozzarella and it was amazing. )
8-10 fresh basil leaves

OPTIONAL: For the balsamic reduction
2 cups balsamic vinegar
2 tbsp. honey

Procedure:

Preheat oven to 375.


Cut tomatoes into small rounds approximately 1/2" thick. Blot the rounds to dry them off a bit and then place the tomato rounds in a greased Pyrex, cover with grated parmesan, salt & pepper. Next, drizzle the olive oil on top. Place them in the oven for about 20-25 minutes until they are golden brown as shown above. Set aside.

If you choose to make the balsamic reduction to drizzle on top (which should be the choice you make, duhh) take the 2 cups of balsamic and bring to a boil. (Now, it will probably get a bit smelly as the vinegar boils so take caution). Once boiling, add in the 2 tbsp. honey and stir on a low heat. Cover and let simmer for about 15 minutes, or until the reduction coats the back of a spoon. My awesome sous chef Raquel made this for me as I prepared the other ingredients. She's the bestest.


Sift together the whole wheat flour, oregano, paprika, cayenne, garlic powder, salt and pepper.


Cut the seitan into thin slices, kind of like filets. Dip it into the egg, then the flour mixture. Place it on a greased grilled pan and grill for about 2-3 minutes on each side until browned. Set aside.






























Next, cut the eggplant into 1/2" rounds. Rub in the olive oil, salt and pepper. Place the eggplant on a grill pan for approximately 4 minutes on each side, rotating 45 degrees after 2 minutes (to get cross hatch marks). Flip over and repeat. Set aside.

Spray a rectangular Pyrex with non-stick olive oil spray, spread out a layer of eggplant rounds, making sure not to overlap. Place a spoonful of marinara above and below each circle. Then, place the seitan cutlet on top for the second layer. Now, take the eggplant and make a seitan sandwich of sorts by placing the next layer of eggplant on top of the seitan. (If your feeling extra adventurous, you can add low fat ricotta here as well). Add the tomato on top of all the eggplant rounds. Next, take the tomato slices and cover the eggplant. Then, sprinkle the mozzarella on top of the eggplant and finish each serving with a fresh basil leave. Bake for 15-20 minutes until all the cheese melts. Then broil the last 2 minutes to enhance the cheesy goodness. Drizzle balsamic reduction on top. Serves 4. Enjoy!

Truffled Angel Hair with Peas

This dish is what I like to call comfort food on crack. Truffled angel hair with peas is my go-to when all I can think about is pasta. I should warn you- you may not be able to stop after just one portion, but I dare you to try...

Ingredients:

1 box whole wheat angel hair (thin) spaghetti
1 16oz bag of frozen peas
4 cloves of garlic
1 small shallot
5 tablespoons olive oil
1 tsp. cayenne pepper
3 tablespoons truffle oil
1/2 cup grated Parmesan cheese
Salt & Pepper, to taste

Procedure:

Boil pasta al dente (firm, but not hard).

While the pasta boils, mince the shallot and garlic (or put the garlic cloves in a garlic press). Heat 3 tablespoons olive oil on a medium high heat. When the oil is hot, begin to saute the onion. After about 3 minutes of sauteing the onion, add in the garlic and saute for another minute or two (before the garlic begins to brown).

Add in the frozen peas, mix well. Now, throw in the rest of the olive oil (2 tablespoons), 1 tsp. cayenne pepper, 1 tbsp. salt, & 1 tbsp. black pepper. Stir and mix well, letting the peas soften. This should take no more than 5 minutes.

Toss together strained angel hair with the sauteed peas, add in 2-3 tablespoons truffle oil (taste as you add to see how strong of a truffle flavor you would like), and some more salt & pepper (again tasting as you add to your desired taste level). Top with grated Parmesan cheese. Serves 6. Enjoy!

Kale Chips

Growing up, kale was never found on my family's dining room table. Until I learned about it in Nutrition and Health, kale was not even a part of my vocabulary. We learned of it's high vitamin K, A & C content, its fiber content and many other nutrients like iron, calcium, etc. The benefits of the cruciferous powerhouse sounded so enticing, but if it tasted good why was it never in my refrigerator before? Insanely skeptical I started googling kale recipes, and stumbled upon one that promised only good things. After making my own version of roasted kale the crispy crunch left me no choice but to surrender and admit defeat. They were as addicting as potato chips, but with only 36 calories per cup (of raw kale) they are much nicer to my hips. Trust me peeps, this recipe is most definitely worth trying. Not to mention it takes all of 20 minutes to prepare from start to finish!

Ingredients:

1 bunch kale
1/4 cup olive oil
2 tsp. salt
2 tsp. pepper
1 tsp. garlic powder (optional)

Procedure:

Preheat the oven to 425.

Wash and dry the kale leaves very well (attention: there can be a lot of dirt in the center by the stem). Next, remove the leaves from the stem by simply pulling the leaf off, as you would when removing herbs from their stems. Toss the stems.

Chop the leaves into smaller- 1 inch pieces. Toss with olive oil, salt, pepper, and optional garlic powder. Also, if you want spicy chips consider using cayenne or crushed red pepper as well. Lay them out on a greased baking sheet and bake for 10-15 minutes, just as the leaves start to brown, pull them out and let them sit for a few seconds to finish crunching up. Peace out Lay's. Serves 4. Enjoy!

Mediterranean Munch

Yes, this recipe has quinoa. Again.

To be fair though, I did warn you of my love for this superduper grain.

Inspired by Miami Juice while on vacation in Florida, I created an Israeli twist on a Greek salad that is sure to make the persons next to you at lunchtime uber jealous. This protein-packed Mediterranean shmorgasboard is super satisfying, filling and oh-so-delicious.

Ingredients:

1 cup uncooked quinoa
2 cups water

2 tomatoes
3 Persian cucumbers (perfect for our Mediterranean theme, no?)
1/2 red onion
4 oz. light feta cheese

1 lime, juiced
2 lemons, juiced
2 tbsp. olive oil
1/4 cup fresh mint, chopped fine
2 tbsp. za'atar spice +1 tsp.
1 tsp. garlic powder
1 tsp. red pepper flakes
1 tbsp. salt
1 tbsp. ground fresh pepper

Procedure:
Cook the quinoa. (See my other quinoa-containing recipes for this procedure)

Rinse all the veggies well (especially the cukes because they're going uncircumcised), then chop cucumbers and tomatoes to be similar in size, chop the onions into thin strips as shown above.

Next, cut the feta into small squares, about 1" cubes.

Now, let us prepare the dressing. Juice the lemons and limes, add in the olive oil, garlic powder, red pepper flakes, salt, pepper, 1 tbsp. za'atar, and fresh mint. Beat well or put it in a blender to really mix it up. Toss the veggies and light feta in the dressing.

Now, we're ready to plate. First put the quinoa, then the dressed veggies & feta and sprinkle that last tsp. of za'atar on top. Serves 4. Enjoy!

Parmesan Roasted Artichokes

Silly me! I forgot to wish everyone a Happy National Nutrition Month! The entire month of March is dedicated to Nutrition- so consider this the time to make your New Years resolution of joining a gym or eating out less- actually happen!

A medium sized artichoke (only 25 calories! insert gasp here.) is a good source of vitamin C, folate and potassium. With a delicious heart rich in antioxidants, consuming artichokes is a great way to fight off disease and celebrate life.

Ingredients:

3 bags frozen artichoke hearts

1 lemon, zested

2.5 lemons, juiced

1 tbsp. orange zest

1 cup finely grated Parmesan cheese

1/3 cup olive oil

1.5 tbsp. garlic powder

1 tbsp. sea salt + 1 tsp.

1 tbsp. fresh black pepper+ 1 tsp.

1 tsp. cayenne pepper

1 tsp. paprika

Procedure:

Preheat oven to 425.

I admit, I have yet to prepare a fresh artichoke. I always cheat and buy the frozen ones but they are just soo much easier to prepare. So open up those bags and throw them into a mixing bowl. Add the lemon juice and olive oil to coat, mix well. Then, add the lemon and orange zest, 2/3 cup grated Parmesan, garlic powder, cayenne powder, paprika, and 1tbsp each of salt & pepper. Mix well so that all the artichokes are evenly coated.

Next, lay the artichoke hearts onto a large (cooking oil sprayed) baking sheet. Add 1 tsp. each of salt and pepper and sprinkle the remaining 1/3 cup Parmesan on top. Put it in the oven and bake for about 30 minutes until golden and crispy. Serves 10. (Note: this accounts for the losses from seeing, smelling and tasting the artichokes after they come out- they are too good to resist.) Enjoy!

Grilled Cheese for Grown Ups

Let's face it; growing up is hard to do. At the same time, it's inevitable. However, with this grilled cheese more suitable for adults...your job growing up just got a bit easier.

Inspired by Cafe Gitane right down the street, I started to make a version of their avocado toast (Have you tried it? If not, get on it. Stat.) and things just started happening from there. As I was finishing to prepare my avocado toast I got really in the mood for some cheesy goodness and the rest is history...

Ingredients:

For the orange vinaigrette:

1/3 cup Orange muscat champagne vinegar

2 tbsp. olive oil

1 clove garlic

1 tbsp. dijon mustard

1 tsp. sea salt

1 tsp. fresh pepper

For the grilled cheese:

2 slices Ezekiel bread

1/4 avocado

2 slices tomato

2 pieces romaine lettuce

1 1/2 oz. fresh mozzarella

2 thin pieces fresh Parmesan

1/2 tsp. crushed red pepper

dash garlic powder

2 tbsp. orange vinaigrette

Procedure:

Preheat the oven to 425.

For the dressing: Mince the garlic. Throw all ingredients (garlic, orange vinegar, olive oil, dijon mustard, salt and pepper) together into a blender or a cup and beat well with a fork. You now have a delicious dressing that can be used in a variety of recipes. Here we are using it as part of the grilled cheese and can also be used as a dipping sauce on the side.

For the grilled cheese: Take the avocado and spread it out on to one slice of Ezekiel bread. Add the crushed red pepper and garlic powder. Pour 2 tbsp. orange vinaigrette on top. Then, place the tomato slices on top of the dressing covered avocado, followed by the fresh Parmesan cheese. Next, layer the lettuce and then the mozzarella to complete the stacking of our ingredients. Cover with the second slice of Ezekiel bread. Spray both sides of the sandwich bread with olive oil cooking spray, and toast in the oven for about 10 minutes (or until you can start to see the cheesy goodness). Serves one. Enjoy the perks of being a grown up!

Breakfast of Champions

Ahhh breakfast- the most important (and my personal favorite) meal of the day. The benefits of breakfast are far and wide with many studies coming to show the value of this day starting meal. Benefits of breakfast include (but are not limited to); metabolism boosting, cognitive function aid, and increased alertness. In any sound diet, breakfast is a key ingredient.

Weeknights out on the town are not uncommon for the residents of NYC. Drink, dance, bar hop; yah know the usual routine. The caveat? Morning wake up for work. Consider yourself a champion if you make it through. Even if you stayed in, let's face it waking up early every day could kind of suck. Your gold medal? A Mediterranean breakfast that is sure to make any day a little brighter.

Ingredients:

For the egg(s):

1 (or 2) eggs

1/4 cup water

For the Isreali salad;

1 small persian cucumber

1 small tomato

1/6 red onion

Juice of 1/2 lemon

1 tablespoon orange vinegar

1 tsp. mint leaves (dried, use more if fresh is available)

Dash of garlic powder

1/2 tsp. sea salt

1 tsp. fresh pepper

For the Lebneh;

2 tablespoons low-fat lebneh

1 tsp. za'atar spice

1/2 tsp. dried mint leaves

1/2 tsp. olive oil

small whole wheat pita

Procedure:

If your pressed for time in the morning (who isn't these days? well, besides my unemployed self) consider prepping the veggies the night before and then it will take about 7 minutes to throw this breakfast together.

Wash all the veggies well. Cut the cucumber in half lengthwise, then in half again lengthwise, and then cut small pieces widthwise. Take the onion and do a large dice, we only need about 1/6 of the onion for this recipe. Then cut the tomato into small chunks, similar in size to the cucumber pieces. Add the juice of 1/2 lemon, orange vinegar, salt, pepper, garlic powder and mint (fresh is tastier but no worries if you do not have it on hand- I didn't when I made my breakfast this morning). Set aside (I put it in the refrigerator while I finish the rest of my breakfast to keep it cold).

Take labneh and mix in dried mint and za'atar, put it on your final plate and make a dip in the center, add olive oil. Sprinkle a little extra za'atar on top.

Cut the pita in half and toast it in the oven.

Now, for the "fried eggs"- I learned this technique watching a cooking network show one day (side note: has anyone else realized Giada's cleavage situation? Every single episode without fail. It's out of control!). Cooking spray a pan, heat it on high, once the pan is hot crack an egg (or two) straight onto the pan, pour the water next to the egg and cover the pot. This helps cook the egg white while the yolk takes longer to cook through. Now if you like your eggs over-easy it should take about two minutes for the egg to be done. Uncover, place the egg on top of the Israeli salad, sprinkle some salt and pepper on the egg. Have fun with the array of ingredients. Serves one. Enjoy champ!

Broccoli Slaw

My easiest recipe yet! It takes a whole 5 minutes to prepare, scouts honor! This side salad is soo easy to prepare when you're running behind on time or not in the mood to prep those cumbersome, yet nutritious veggies. Cole slaw is usually loaded with sugar and lots of mayonnaise to give it its delicious taste. Now, with this recipe, your slaw can be lower in "bad" fats, sugar free, and loaded with the benefits of broccoli- Vitamins C and dietary fiber. Plus, it's colorful, deliciously crunchy, and satisfying.

Just wait until you see this procedure.

Ingredients:

1 package (12 oz) broccoli slaw*

1/4 cup orange muscat champagne vinegar

1/4 cup+ 1 tbsp. low fat mayonnaise

1/3 cup raw crushed walnuts, toasted

1/3 cup dried cranberries

1 -1.5 packets Splenda (or any other sugar substitute)

1 tsp. salt

1 tsp. pepper

*I bought this pre-packaged slaw in a bag from Trader Joe's. If this is not available to you, julienne a head of raw broccoli and 2 large or 3 medium carrots.

Procedure:

Mix all ingredients. Chill in the refrigerator for 30 minutes prior to serve time (or not). Serves 6. Enjoy!

Wasabi Smashed Potatoes

This side dish is just as easy as cauliflower mash, in fact- it takes less time to prepare. Mashed potatoes are most definitely on any nutritionists' "foods to avoid while eating out" list. With tons of butter, cream and salt...mashed potatoes are a dieter's nightmare slash they look so good you just want some comfort food damnit! Well, do not fear my comfort food loving friends, there is an easy way to cut calories without cutting any taste. The ingredients for these smashed potatoes are very similar to the ones found in my cauliflower mash recipe, so I am going to make this a wasabi version. If your not too hot on the wasabi flavor, leave it out and I assure you the smashed potatoes will be just as good!

Ingredients:

1 lb. bag assorted color fingerling potatoes

2 tablespoons smart balance

2 tablespoons wasabi powder
1 teaspoon garlic powder
Dash of nutmeg

Sea salt & fresh black pepper, to taste

*Optional: 1 sauteed onion
**If you leave out the wasabi, add a dash of cayenne pepper- its not as intense just works with the nutmeg to add a wholesome flavor

***For even less calories, substitute a head of cauliflower for the potatoes....now that's really comfort food on a calorie budget.

Procedure:

Scrub the potatoes well, leave on the skin for added texture and fiber! Place them in a pot, cover with water and bring to a boil, then cover and reduce to a simmer for about 10-15 minutes or until soft when poked with a fork. T-3 minutes to comfort food time!

Next strain the potatoes, put it in a bowl. Mash the potatoes using a masher or even the back of your fork (works just as well), add in the smart balance, wasabi powder, garlic powder, salt and pepper, mix well. If your an onion lover and want some added texture, saute a chopped onion and toss it on in. Serves 4. Enjoy!