Fast Food That’s Super Healthful

Wild Alaskan Salmon

Thaw salmon and season lightly

With quality cookware and ingredients, a supercharged healthy meal is less than half an hour away. On the menu: wild Alaskan salmon fillets, steamed broccoli with red bell pepper, and steamed butternut squash. The food is high in nutrients and antioxidents, especially if it’s not overcooked. I prefer steaming over low heat. More of a technique than a recipe, here is how to have a great and easy meal in a short time.

What you’ll need to make dinner for four: Four salmon fillets, two large bunches of broccoli, one red bell pepper, one medium butternut squash, Butter Buds or Molly McButter, and pumpkin pie spice mix.

Salmon: Be sure to buy wild Alaskan salmon. It may be pricey but it’s worth it, both in nutrition and taste. If frozen, thaw in the refrigerator before cooking. Place fillets in a dry, preheated skillet–skin side down. Sprinkle lightly with pumpkin pie spice. Cover, reduce heat to its lowest setting, and cook for fifteen minutes. Do not lift the lid to peek. Serve salmon with…

Butternut Squash: Rich in beta carotine, butternut squash often is overlooked. It doesn’t need butter, salt, or much of anything to season it. It’s tasty on its own.  To serve four, buy a medium size Butternut squash.

I cut the squash into long strips and scrape away the seeds. Then using the Kitchen Cutter and #1 cone, I grate the squash (you can use a hand grater or food processor if you don’t own a Kitchen Cutter). Steam the grated squash in a 1-quart covered sauce pan over low heat. As with the salmon, don’t lift the lid. As soon as the lid spins, turn off the heat and leave covered for about ten minutes. The cooked squash will be the consistency of mashed potatoes. Sprinkle with pumpkin pie spice (Tying the flavor with the salmon) and stir.

The broccoli and red bell pepper make a colorful dish, rich in vitamins and fiber.  Wash one red bell pepper and enough broccoli flowerets to feed four. Julienne the pepper. Steam with broccoli in a covered two-quart sauce pan over low heat. As soon as the lid spins, turn off heat and leave covered for fifteen minutes for crisper vegetables, twenty for more tender. Sprinkle with Butter Buds or Molly McButter and serve.

Quality Cookware

Steam in covered pans over low heat

The three dishes take only about thirty minutes including prep time. Because the food is steamed over low heat, the pans come clean easily.  The food is delicious without a lot of additives or salt, and it’s figure-friendly.
Dinner!

Colorful and delicious.

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Filed under cooking, Fish, Healthful Eating, Salmon

A Blonde’s Blondies

My friend Sue (Writer Susan R. Sweet) made us blond brownies for Christmas, and they were awesome! Rich, buttery taste with brown sugar and pecans in the background. Yum. Wickedly delicious. I asked for her recipe, and she generously gave it to me, but I’m no baker. Too much measuring, too many ingredients…a bit too scientific for my once-blond head.

I figured I could make a close facsimile of Sue’s blondies–not as good, but good enough. So I experimented and developed my Hasty Tasty Meals version of blondies. Still naughty and high calorie, but lightened a bit.

RECIPE

BLONDIES

Ingredients:

1/2 stick butter
1/4 cup canola oil
1/2 cup egg substitute (Or 2 eggs)
1 box Butter Pecan cake mix (510 g)
1 cup chopped pecans

Directions:

Preheat oven to 300 degrees. Spray a 9″ x 13″ bar pan or jelly roll pan with nonstick cooking spray.

With the mixer on its lowest setting, mix butter, oil, and egg substitute into the cake mix. Batter will be stiff. Add a tablespoon of water if too stiff. Add the pecans and mix just until incorporated into the batter.

Spread the batter into the bar pan and bake 35-40 minutes or until a toothpick tests clean. Remove and let cool 5-10 minutes. Cut into squares, and enjoy.

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Start the New Year right!

If you’re southern, chances are you have some kind of greens cooking up with some cut of pork, along with a pot of black-eye peas and a skillet of cornbread. Maybe your black-eye peas are part of a Hoppin’ John dish, which is mixed with spices and rice. It’s a New Year’s Day tradition and believed to bring good luck.

There are other traditions, worldwide, but I grew up with the southern version. I resisted it, too, until my adult years when I discovered the food tasted good together. Legumes and leafy green vegetables are healthful, so eating them on New Year’s Day starts off the year on a positive note, at least nutritionally. But where did the ideas that such cuisine brought good luck originate?

Who knows for sure. There is a theory that because the pig digs with its snout in a forward motion, the pig symbolizes progress, or forward movement. Conversely, eating poultry on New Year’s Day was thought to bring bad luck because fowl scratch and move backward as they eat. Greens symbolize money, wealth, or financial health. Anything from cabbage to spinach qualifies as the traditional “greens.” Black-eye peas represent wealth, too, in the form of coins. Mixing greens with the black-eye peas covers all currency, bills and coins.

I like the idea of a one-pot meal that covers all the good luck bases, so I experimented with three versions of New Year’s Day dishes. One is a pressure cooker meal that cooks pork chops, black-eyed peas, and cabbage together yet I serve them separately with the traditional cornbread. Another is a skillet meal combining the pork and black-eye peas, wilting in greens (collards, turnip, spinach, etc.) at the end. Cooking rice, peas, pork, and greens separately is too much work and dirties up too many pots for my liking. Finally, I cook a one-pot Hoppin’ John with Greens in the pressure cooker. So here are three hasty tasty meals for New Year’s.

RECIPE

One Pot Dinner
Serves Four

Prepare this in a 4-quart pressure cooker. Why mess up three pots when one will do?

Ingredients:

4 pork chops (bone in, preferably)
nonstick cooking spray
½ cup water
1 cup uncooked brown rice
1 can black-eye peas, drained and rinsed
1 head cabbage, cored and quartered
1 tsp. Cajun spices

Directions:

Spray bottom inside of cooker with cooking spray (I prefer Canola oil spray). Heat cooker over medium heat, add the rice and stir until rice is browned. Add pork chops and brown on both sides. Add water and spices and bring to pressure. Cook under pressure 15 minutes, then quick-release.

Carefully open cooker (remove lid away from you to avoid steam burns) and add black-eye peas and cabbage. Close lid, bring to pressure and cook 5 minutes. Remove cooker from heat and allow pressure to drop on its own.

Open lid and plate food with one cabbage quarter and one pork chop each, then stir rice and peas together for Hoppin’ John. Adjust seasonings as needed. Serve each plate with ¼ the Hoppin’ John. Enjoy!

RECIPE

Skillet Pork Chops, Black-eye Peas, and Collards
Serves Four

Ingredients:

4 pork chops
nonstick cooking spray
1 Tbsp. minced garlic
1 cup chopped onions*
1 cup chopped bell pepper*
1 can black-eye peas, drained and rinsed
1 cup broth or liquid of choice (can be wine, beer, water, etc.)
1 pkg. collard greens, washed and ready to use
1 tsp. cayenne pepper (or to taste, depending on the desired heat level)
pinch of sugar, salt and black pepper to taste

Directions:

Preheat a large skillet over medium heat and spray with cooking spray. Place chops in skillet but do not move or turn. Brown the pork chops on each side approximately 4 minutes or until the chop releases easily to turn. After turning the chops, add the peppers and onions.

Sauté chops, peppers and onions for 3-5 minutes, add garlic and stir. Then add the black-eye peas and broth. Using the back of a wooden spoon, deglaze the pan until all the cooked on pork chops is incorporated into the broth. Place the greens on top in small bunches, wilting the greens into the mixture before adding more. Gradually all the greens will fit into the skillet.

Cover the skillet and reduce heat to low. Simmer until greens are tender but not overcooked. Season with salt, pepper, and a pinch of sugar according to taste. Serve with a side of brown rice and some cornbread. Have a happy new year!


 

*Or use 2 cups of frozen pepper stir fry, thawed

RECIPE

Hopping John and Greens
Serves 4-5

Ingredients:
1 cup dried black eye peas
1 cup uncooked brown rice
3 cups water
1 onion, diced
1 tsp. minced garlic (or to taste–we like more!)

1 packet Goya® ham seasoning
½ cup cubed lean cooked ham
1 Tbsp. Cajun spices (or to taste)
1 package greens (your choice–I use collards)
1 tsp. sugar

Directions:

In a 6-quart pressure cooker, add all ingredients in the order listed, sprinkling the sugar over the greens. Greens will fill the pot, which contradicts most pressure cooker instructions of filling the pot only 2/3, but greens cook down quickly. Close lid and bring to pressure. Cook for 15 minutes under pressure.

After 15 minutes, remove pressure cooker from heat and allow pressure to drop on its own for 10 minutes. Release pressure then carefully open. Stir the greens into the peas and rice thoroughly then serve.

Leftovers make great burritos. Just add salsa and cheese, wrap in a warmed tortilla, and enjoy!  Prospero año y felicidad.

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Filed under black-eye peas, casseroles, Healthful Eating, Pork Chops, Recipes

LET’S TALK TURKEY

I don’t know about you, but I’ve had it with these famous TV chefs and their elaborate instructions for making the perfect holiday turkey. Folks, it doesn’t have to be difficult or intimidating. About the only thing I agree with them on is the use of a good thermometer. Here is how I cook my holiday turkey, and it’s always moist and declicious.

First, I buy a fresh turkey if possible. Fresh is better (at least according to my mom), but don’t fret if yours is frozen. Just be sure to thaw it in the refrigerator completely. When I cook the turkey on Thanksgiving (or Christmas) morning, I’ve already prepped it the night before by removing the giblets (and whatever else is stuffed in its cavity) and patting the skin dry with paper towels.

I preheat the oven to 325°, sprinkle salt, pepper, and poultry seasoning on the outside and inside the cavity, stick an onion quarter and celery stick inside, then get my roasting pan ready. I use a stainless steel covered roasting pan, but one of those roasting bags works great, too. In the bottom of the roasting pan I build a “rack” of celery, onion, and carrots. I place the turkey (breast side up) on the vegetables (They keep the bird elevated from the bottom of the pan, but you may also use a roasting rack if you have one). Then I pour about three cups of water into the bottom of the pan around the bird. This water steams the turkey to keep it moist and later becomes the drippings for your gravy.

I don’t stuff the bird. It’s easier to make the dressing the day before using chicken stock or broth and then pop it in the oven to finish after I’ve cooked the turkey. Leftover dressing has a longer and safer storage life if it isn’t cooked inside the bird.

Don’t worry about stuff like starting out at a high temperature to brown the turkey’s skin or rubbing butter beneath the skin. If you cook low and slow, the bird won’t dry out. As for the skin, you shouldn’t be eating it, anyway! It’s loaded with saturated fat you don’t need. You should skin the bird before you carve it to serve.

Cook the turkey for twenty minutes per pound but pull the roaster from the oven early to test the temperature. If it’s at least 160° inside temperature, take the roasting pan out, keep it covered, and set it somewhere to “rest” for at least half an hour, or until internal temperature reaches 180°F. Residual cooking will bring the turkey meat to the desired temperature without overcooking it.

How simple is that? Good luck and happy Thanksgiving!

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