Tag Archives: onion

Lemon Artichoke Sole

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Here’s a nice and easy fish recipe. It can all be thrown into the same pan, and the lemon slices and onion help season everything From the top down. Be careful not to overcook the fish, but keeping the pan covered helps keep the moisture in.

Ingredients:

2-4 Filets of Sole
1 Onion, cut into rings
1/2 bag Trader Joe’s Artichoke Hearts
1/2 lemon, sliced
1/2 lemon, squeezed
Basil, oregano, thyme, salt, pepper

Slice half a lemon into round slices, do the same with an onion
In a glass pan, arrange your fish filets and season
Top with artichoke hearts, then add a layer of onion, and then the lemon slices
Add a little more seasoning as well as squeezing the juice from the remaining lemon half over the dish
Bake covered at 375-400 until the fish is flakey

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Curried Frog Legs with Kale and Onions

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I was browsing the freezer section at a new Asian Grocery by my house, when I came across a bag of frog legs. It was about $5 for a lb (4 froggie backsides), so I scooped it up, excited to try a new low-cost protein source. I’ve had frog legs before, but too long ago to really remember. They do have a taste and texture somewhere in between fish and chicken though, it’s true. I decided to saute them with some spices and keep it simple.

Ingredients:

  • 2 Tablespoons Coconut Oil for Sauteing
  • 1/2 – 1 lb of Frog Legs
  • 1 Cup Kale (I Used Trader Joe’s Frozen, but Fresh is probably ideal)
  • 1 Onion
  • 4-5 Cloves Garlic
  • a few tablespoons of Coconut Aminos
  • Curry powder, Salt, Pepper, Paprika, Ginger Powder

In a pan, heat the coconut oil. Then saute the onions and garlic until caramelized. Add the coconut Aminos, spices, and frog legs and cover. After a few minutes, add the Kale, stir, and cover for another few minutes. Once the meat starts falling off the bone easily, remove the bones and stir. Continue to saute for a few more minutes and stir until the frog legs are cooked through.


A Simple Chicken and Zucchini dish, and Chicken Pineapple Kabobs

Here are two simple and tasty chicken dishes I made over the weekend. Since they were pretty easy, I didn’t really want to give either of them a WHOLE post but they were both definitely worth sharing (and making!)

Chicken And Zucchini

Chicken And Zucchini

First, is just a light and simple dish I threw together on Friday night after  getting home from CrossFit. A pleasant and sunny zucchini and chicken saute. My boyfriend loved it, and says that sometimes, the  best food, is really simple. I have to agree, as it let’s the light flavors compliment each other. All I did was throw some duck fat in a pan with some largely chopped zucchini cubes and a little garlic. I Seasoned with salt, pepper, and oregano, and let it go for a minute or two. They where large chunks, so I wanted them to cook a little before throwing the chicken in. Once they started to get shiny, but were not yet fully soft, I threw the chicken in. Lastly, I covered the pan, stirring occasionally, until everything was cooked through. It probably would make a good lunch too.

Pineapple Chicken Kabobs with Sweet Potatos

Pineapple Chicken Kabobs with Sweet potatoes

We had my friend over Saturday night, and invited him to eat dinner with us. He is enthusiastic about great food, but doesn’t really cook, and wants to eat healthier.  We all went for a trip to Whole Foods, for ingredients, and I thought this was a nice time to show him that healthy food can taste good, and get the boys involved in the process! Yay kitchen helpers! Really though, It’s an easy dish, and I just appreciated having people help chop things for a change. I hope he took away some ideas and inspirations with his belly full of yummy food! originally I wanted to make it with salmon, but since they didn’t have salmon steaks and our friend wasn’t a huge fan of fish, we switched the plan to chicken.

The Kabobs are made up of pineapple chunks, chicken breast, whole garlic cloves, onion, and cherry sized tomatoes. The order wasn’t so important, though I tried to keep the chicken bookended by the pineapple. I lightly seasoned them with salt, pepper, and paprika, and baked them in a glass pan at 450 degrees, turning once, until the chicken was cooked through. This took about 20-30 minutes. The skewers were also greased with coconut oil, and I put small dabs of coconut oil at various points along the length of each skewer, mostly on the chicken parts.

For the sweet potatoes, I put some duck fat in a pan, and sautéed over medium heat with some onion, until the sweet potatoes were soft and starting to caramelized. They were seasoned during the cooking process with cinnamon, paprika, salt, cardamom, and ginger powder.

Dinner was a huge success, and our friend really enjoyed eating healthy, yummy, food.

Oh! Here is another bonus! We ALSO made roasted artichokes! Growing up, I used to always have them boiled, or steamed, and my friend mentioned in the store while we were shopping, that he’s only had them boiled. Since finding this method, it has been my favorite go-to method for cooking artichokes. it is so easy and flavorful! Here is the link, as I follow this recipe every time, and always get stellar results!

http://pinchmysalt.com/how-to-roast-whole-artichokes/


Slow Cooker Bone Broth

So getting more and more into the paleo lifestyle, it’s not surprising that I finally decided to make a nutrient rich bone broth. I decided on the slow cooker method, because it’s easy, and I can forget about it for a day (literally). I started off looking at the recipe from Nom Nom Paleo, and pretty much followed it, with a few adjustments due to taste, and what I had on hand.

Ingredients:

  • 2 lbs Grass-Fed Beef Bones (I used marrow bones, but look for stuff with cartilage)
  • 1/2 Onion
  • 1 Large Shallot
  • 2 Large Carrots
  • 1 4″ long Fresh Ginger Root
  • 2 Stalks Celery
  • 1/8 cup Apple Cider Vinegar
  • 3 Tbsp Coconut Aminos
  • 2 Bay leaves
  • salt
  • pepper
  • Water

Chop up the onion, shallot, carrots, and celery and throw into the bottom of the crock pot. I cut them pretty large, because it didn’t matter, and I’m lazy when I can be. Peel and slice the ginger root, and throw that in too. Then put the bay leaves in and put the bones on top. sprinkle with salt and pepper, and pour the apple cider vinegar and coconut aminos over the bones. Add water until you pretty much cover the bones – but make sure you leave a little room (like 1-2″) at the top of the crock pot. I think I used 6-8 cups.

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Then let it cook on low for 24 hours or more.

I left it going for 48 hours. It seriously made my kitchen smell of corned beef and cabbage….I don’t know why….but I’m down with that.

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after it was done I took out all the solids (I saved them to eat, even though slow cooking pretty much sucks all their flavor out)

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and ran it through a strainer.

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There were still some floaty things, so i folded up a cheesecloth in the strainer, and ran it through again.

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The fat gave it a pretty pattern on top.

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I drank a cup while it was still hot, and put the rest in the refrigerator. It was thick, dark, rich, meaty, and earthy. After it cooled, I removed the solid fat from the top. Unfortunately, there must have not been enough gelatin in the bones, or cartilage, because it didn’t get “jelly” like, and stayed liquid. Next time maybe I’ll add chicken feet or look for knuckle bones. Overall, not a bad first attempt – but next time I hope to get it to its full gelatinous potential!


London Broil Lettuce Tacos!

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Here is another easy meal for a busy weeknight….but definitely not short on OMGYum! It’s also fun, because it’s messy finger food, so kids would probably like it. I had another grass-fed london broil in the freezer, so I took it out the night before. I was planning on letting it marinate for at least two hours, while I ran a few errands, and took the pup to the dog park, but I forgot. Instead I let it marinate on the counter for about 40 minutes while I chopped veggies and ran to the store to get more apple cider vinegar for the bone broth I was going to make later.

The Marinade was a combination of

  • apple cider vinegar
  • coconut aminos
  • whole cloves
  • salt
  • pepper
  • ginger powder
  • tumeric
  • orange peel
  • cardamom
  • oregano

I just threw everything in a bag and put the meat in. I poked a few holes in it, and flipped it….once I think.

In the mean time, I chopped one onion, 3 cloves garlic, one green bell pepper, and one red bell pepper and set aside. I also tore a few big leaves off a head of crispy and delicious romaine lettuce, washed, and set aside in a bowl lined with some paper towel.

When I was ready to get everything cooked, I heat a skillet to medium-high – without adding any oil. I put the meat in, covered, and set a timer for 4 minutes. after 4 minutes I flipped, covered, and set the timer for another 4 minutes. When that was done, I took it out, and let it rest on a plate for 10 minutes. This produced a perfect, juicy, medium-rare steak, so add a minute per side if you prefer it a little more well done . After you let it rest, cut the steak into strips, cutting against the grain.

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While it was resting, I washed the skillet (it got a little smokey and burnt on the bottom, and put a tablespoon of FatWorks duck fat in. I threw in the vegetable mixture, covered, and cooked until the onions were caramelized and the peppers were soft. I shook the pan and stirred occasionally through the cooking process.

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Before serving, I cut up an avocado into slices to top everything off. I think each of us had 3 lettuce tacos, plus some extra meat. I usually put one long slice of meat, an avocado slice, and a spoon of peppers in each taco….easy and delicious!

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Easy Grilled Tuna

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Monday my refrigerator was pretty bare, so dinner was simple but fun. I’ll try and include more posts like this, instead of sticking only to full blown “recipes” – since I realize we are all busy people, and simple dinner ideas are a good thing to have! With that being said, the George Foreman grill is seriously a great tool for quick dinners, and along with my electric griddle and crock pot, an invaluable gadget in my kitchen arsenal.

Anyway, I thawed a package of tuna steaks that I got from Trader Joe’s in the refrigerator overnight. While the grill heated up I quickly marinated them in a zip-lock with a combination of random but intuitive things, giving them a nice sweet and savory touch of flavors.

  • coconut aminos
  • ginger powder
  • cayenne pepper
  • salt
  • black pepper
  • rosemary
  • thyme
  • coconut milk (Trader Joe’s Light)
  • stone  ground mustard

I stuck them on the grill until they were cooked through. If you like, you can even put some additional mustard on after it’s done. For side dishes, I just did some cucumber salad (an easy mixture of cucumber, celery, and onion – with coconut aminos, olive oil, and apple cider vinegar) and some ginger seaweed sauerkraut stuff I got at Wild By Nature up the block. I love fermented foods.

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ZukaBurger Casserole

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I wanted to make a layered bake, that reminded me of a burger. It’s not a saucy layered bake, though you do get some juices from the vegetables and meat. The Sweet potato layers make up the top and bottom like buns , and you have tomato and onion as toppings. I threw some zucchini in as a green instead of lettuce. I was really happy how it came out, and the layers hold together pretty well, which is sometimes a problem with saucier bakes.

Ingredients:

1 lb grass-fed ground buffalo or beef
2 sweet potatoes [peeled and sliced]
1 large tomato [sliced]
1/2-1 onion [sliced, keeping the rings together]
3 cloves garlic [chopped]
1 zucchini [sliced]
1 yellow summer squash [sliced]

  • Grease a glass 9×9 pan with duck fat. place a layer of sweet potato slices to cover the bottom.
  • Season the ground beef with a little salt, pepper, oregano, and maybe a little chili powder, and press lightly into the pan, covering evenly from edge to edge. [season however you would normally season burger meat]
  • Add the slices of onion on top of the beef, and sprinkle the chopped garlic around, Then place the tomato slices on top.
  • Cover with a layer of zucchini slices and finish off with another layer of sweet potatoes.
  • Rub top layer with duck fat and bake covered 300 degrees for 1 hour
    Increase heat to 400 degrees and bake an additional 30-60 min.

[optionally, you can probably start off at 400 degrees and cook for a shorter amount of time. I used the longer cook method because I wanted to leave it baking while I went to CrossFit. ]

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