Tag Archives: Clean Eating

15 June 2011 Pea Ravioli

Adapted From O’Hara, Julie. Seasonal Sensations. Clean Eating Magazine. (Vol 4, Issue 5). June 2011. page 46.

Pea Ravioli

Copyright © 2011. Adrien Bisson.

My Comment: Now this was a delicious spring recipe — the fresh flavor of peas and the brilliant green color made it pleasing to the palate and the eye.  I suppose a purist would make the ravioli dough; that just not for me right now. I did however find making my own ravioli enjoyable and not that difficult to accomplish, even on a weeknight. I did not use chicken broth – preferred to make this vegetarian.

Ingredients

1 TBS extra virgin olive oil
1 medium shallot, finely chopped (about 1/4 cup)
1 clove garlic, finely chopped
1/2 cup low sodium vegetable (or chicken broth)
1- 1/4 cups fresh or frozen peas, divided
Sea salt and fresh ground pepper
1/3 cup low-fat ricotta
5 TBSP grated Pecorino Romano cheese, divided
2 TBSP chopped fresh chives (plus additional for garnish)
1/2 tsp lemon zest
32 whole-wheat wonton wrappers

Method:

1. In a medium saucepan, heat oil on medium. Add shallot and cook until soft and translucent – about 3 minutes. Add garlic and cook additional 1 minutes, sitrring constantly.  Add broth and bring to a simmer. Add 1 cup of the peas and simmer until just tender (2-3 minutes). Season with salt and pepper. Using a slotted spoon, remove the peas and shallots from the broth and place in a food processor.. Cover the saucepan to keep the broth warm and set aside. To food processor, add ricotta, 3 TBSP romano, chives and lemon zest. Puree, taste and adjust seasonings.

Making Ravioli

Copyright © 2011. Adrien Bisson.

2. Bring a large pot of water to boil while you make the ravioli. Arrange a small bowl of water and baking sheet near your work area. Place 2 wonton wrappers in front of you; keep the remaining wontons under a towel to keep them from drying out. Place 1 TBSP of the pea mixture; dip finger in water and moisten the edges of the wonton wrapper. Place the second wrapper over the top and press together firmly to seal. Transfer to the baking sheet. Repeat with remaining materials.

3. Just before cooking ravioli, return reserved broth to a simmer. Add remaining 1/4 cup pease to broth and cook uncovered for about 2 minutes.

4. Meanwhile, add ravioli to pot with boiling water and cook for 2 minutes or until dough is al dente and ravioli rise to the surface. Remove with slotted spoon or skimmer (4 bowls) and divide broth mixture over all four bowls. Garnish with remaining Romano and garnish with chives.

Serves 4. Nutrition: Calories 414, 9 g fat, 68 g carbohydrates, 12 g fiber, 21 g protein.

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11 June 2011 Basil Shrimp and Peas

Adapted from Welland, Dianne. 14-Day clean eating meal plan. Clean Eating Magazine. (Vol. 4, Issue 5). June 2011. p 77.

Basil Shrimp and Peas

Copyright © 2011. Adrien Bisson.

My Comment: The idea of eating “clean” appeals to me – we try not to eat much of anything that has been processed and we try to eat more whole grain foods.  It is less expensive to make-our-own and keep out of the middle aisles of the food store.

A good substitute for the shrimp making this purely vegetarian would be baked tofu — something to pick up the basil and lemon flavors.

Ingredients

1/2 lb. cooked shrimped (shells removed)
2 cups cooked brown rice
2 cups cooked peas
1 cup shredded basic
2 tsp lemon zest
juice of one lemon
one onion
small amount of olive oil for cooking

Method

1. Start the rice. I used 1 cup rice to 2 cups water. Begin by bringing the water to boil, add the rice, cover, reduce the heat to simmer and let cook untouched for 20-25 minutes.

2. Boil the shrimp (shell on) in water. When they are done, drain and set aside. Cook the peas (frozen or fresh).

3. Heat a small amount of oil in a deep fry pan, saute onion on low. Add the shrimp, lemon juice and lemon zest. Add in 2 cups of the peas – well drained. Just before serving add the basic to the mix.

4. Serve by either scooping up a serving of rice and topping with the shrimp mixture, or if mix the brown rice into the shrimp mixture, toss and enjoy.

Clean Eating claims this makes 2 servings — way to much for us. We made 4 servings out of this.


6 June 2011 Spinach Souffle

Adapted from: Welland, D. 14-Day Clean-Eating Meal Plan. Clean Eating Magazine. (Vol 4, Issue 5). June 2011. page 80.

Spinach souffle

Copyright © 2011. Adrien Bisson.

My Comment: I spotted this recipe in Clean Eating Magazine and decided 25-plus years was enough time between souffles. Years ago, I watched Julia Child on television,  and I used to make a cheese souffle every once in a while.  Needless to say, the buttery base was quite a bit more heavy than this version.  This one seems a bit healthier.  It remains, however, a bit complicated for a fast fix on a weeknight; be sure to read through the entire recipe first!

Ingredients

4 eggs, separated
1 large white potato, peeled and diced
1 10-oz. pkg. frozen chopped spinach, thawed
2 TBSP olive oil
1/2 medium yellow onion, diced in 1/4-inch pieces
1 clove garlic, minced
3 TBSP whole wheat flour
1 cup low-fat milk (we used Rice Milk)
1/4 tsp ground nutmeg
1/4 tsp freshly ground black pepper
1 1/2 cups shredded low-fat cheddar cheese
Olive oil cooking spray

Method (long, read through it first)

1. Add egg whites to a large mixing bowl and place in the fridge to keep cold. In a separate bowl, beat egg yolks and set aside at room temperature. Ensure that the over rack is in the middle position and preheat the oven to 375 F.

2. Fill a small pan with water and bring to a boil over medium-high heat. Add potato, return to boil and cook for about 10 minutes. Drain potato and add back to dry pot. Heat on medium-high heat for about 2 minutes until dry. Set aside.

3. Squeeze liquid from spinach and set aside. In large saucepan heat olive oil on medium-high heat. Add onion and garlic and saute until softened – 1 to 2 minutes. Add flour and cook for additional 1-2 minutes.

4. SLOWLY whisk in the milk until smooth and mixture thickens – about 1-2 minutes. Add nutmeg and pepper. Gradually add cheese, mixing until incorporated. Remove mixture from heat. Temper egg yolks by adding about 1/2 cup hot cheese mixture to yolks, beating constantly. Then whisk egg yolks back into cheese sauce, beating constantly until incorporated and smooth (about 1 minute).

5. In the bowl of large food processor, add potato, spinach, and cheese sauce; puree for 30 seconds to 1 minute until smooth.

6. Remove egg whites from refrigerator. Beat with an electric mixer on high-speed until stiff peaks form, about 3 minutes.

7. Use a spatula, gently fold egg whites into spinach mixture. Mix 8 6-oz ramekins with cooking spray. Fill each until about 1/2 inch from the top. Place directly on middle oven rack and bake 25-30 minutes or until well-browned.  Remove from oven and serve immediately.

Serves 8.  Nutrition: 177 calories,  8 g fat, 14 g fiber, 12 g protein, 14 g carbohydrates.


29 May 2011 Couscous with Seven Vegetables

Couscous with Seven Vegetables

Copyright © 2011. Adrien Bisson

Adapted From Welland, Diane. Clean Eating Magazine Recipes. Downloaded from the net on May 22, 2011.

My Comment: One of my sisters is an experienced world traveler and on her trip to Morocco, she brought back a packet of an interesting spice: Ras El Hanout.  This recipe is seasoned with this spice blend from Morocco — if you can’t find it (and I never have), you can make a small batch by following the link on Clean Eating’s website.  I enjoy Northern African recipes; the combination of veggies and raisins over couscous is delightful. For our meal, I did not include the Tilapia — still healthy and satisfying.

Ingredients

3 tsp olive oil
3 cloves garlic, minced
1 TBSP Ras El Hanout
1 large sweet potato, peeled and diced (1 inch pieces)
2 small turnips, peeled and diced (1 inch pieces)
1 medium zucchini, diced (1 inch pieces)
2 carrots, peeled and cut into 1 inch pieces
1/4 head cabbage (about 1/2 lb) cut into 1 inch chunks
1/2 red pepper, cut into chunks
1/2 cup green beans (about 2 oz) cut into thirds
1/2 to 1 tsp Harissa or any chile past or hot sauce (we liked more)
1/2 tsp sea salt
1/4 cup raisins, soaked for 1o mins in 2-3 TBSP warm water & drained
3/4 cup canned chickpeas, rinsed and drained
16 oz white fish (tiapia, haddock, sole) cut into chunks
1-1/3 cup whole wheat couscous
1/2 cup fresh cilantro, chopped and divided

Instructions

1. Heat oil in large stockpot over medium heat and add garlic and Ras El Hanout. Quick stir until brown. Then add next 5 ingredients. Pour in enough water to cover vegetables. Cover and cook 25-30 minutes until vegetables are soft but not fully cooked. Add pepper, beans, Harissa and salt. Cook for another 10-15 minutes until tender.

2. Ladle out 3 cups of broth and vegetables (1-1/2 cups each). Puree in blender until thick. (I used a 4-cup measure and hand blender – easier). Add back to stew.

3. Mix in raisins and chickpeas. Bring to a simmer over medium heat and place fish on top of the mixture. (If you are using the fish DO NOT mix it in or the fish chunk will break up). Cook covered for 10-15 minutes or until the fish flakes easily with a fork.

4. While fish is cooking, boil 1-1/2 cups water in a saucepan. Take off heat and add the couscous, cover and set aside for 5 minutes. Flluff with fork. To serve, place 1/2 cup couscous in a bowl, Pour 1 cup of the veggie-fish mixutre over top and sprinkle with 1 TBSP cilantro.

Serves 6. Nutrition: Calories 280, Fat 3.5 g, carbohydrates 40 g, Fiber 8 g, protein 19 g.


19 Apr 2011 Shallot & Fennel Flatbread

Adapted from Lusted, Jo. Cleaning Eating Magazine: My favorite onion-based dishes. (April/May 2011). Volume 4, Issue 4. Mississauga, ON, Canada: Cleaning Eating Magazine. p 69.

Fennel and Shallot Flatbread

Copyright © 2011. Adrien Bisson Photography

My Comment: This recipe originally calls for  4 oz. boneless skinless chicken breast – which I did not use. As much as we love traditional pizza, this appealed to me because it lacked the red sauce. The lemon infused shallots were quite a treat!

Ingredients

Olive oil cooking spray
1 16-oz. whole wheat pizza dough ball
1 small fennel bulb, trimmed and thinly sliced
Salt and pepper to taste
2 TBSP cornmeal (for dusting the pan)
3 TBSP whole wheat flour (for dusting the board)
2 tsp olive oil
6 medium shallots, thinly sliced (about 2 cups)
1 TBSP fresh lemon juice
1 1/4 cup shredded low-fat mozzarella cheese
1/2 cup chopped pitted Kalamata olives
2 TBSP fresh chervil
1 TBSP fresh dill

Method

1.  Lightly mist a large bowl with spray. Place dough in the bowl and let rest, covered in a dampened towel for about 20 minutes.

2. Position oven rack in bottom third of oven and preheat to 425 F. Arrange fennel on parchment lined baking tray. Mist with spray and season with salt and pepper. Roast fennel for 15 min. or until golden brown. Set aside until cool enough to handle.

3. Mist a 17×11 baking sheet and sprinkle with cornmeal. Set aside.

4. Roll dough out until it is about an inch larger than the pan. Brush top of dough with oil. In small bowl, toss shallots with lemon juice.

5. Evenly layer half of the mozzarella onto the dough. Then layer on the fennel, shallots, and olives and finally top with the remaining mozzarella. Season with salt and pepper and bake in oven for about 25 minutes or until golden. Top with chervil and dill.

Yield: 16 slices.  Nutrition Information (per 2 slices): Calories 324; Fat 10g; Carbs 42g; Fiber 6.5g, Protein 18g.


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