Showing posts with label low-cal. Show all posts
Showing posts with label low-cal. Show all posts

Friday, January 16, 2015

Ratatouille

Ratatouille with Chicken and brussels sprouts
I was never really a fan of eggplant when I was a kid. The way my mom prepared it (in a very
traditional chinese way, stuffing it with a fish paste - the fish equivalent of ground meat - and then pan frying it) just didn't do it for me. It was oily and slimy and just ew.

But then, I learned that eggplant is not just eggplant. It's really how you cook it and what you cook it with. It really does take on the flavors of what you cook it with. Which is probably why I like the eggplant heavy ratatouille. It absorbs the flavors of the aromatics and with the other ingredients, has a great texture. The zucchini, squash, and mushrooms (if using a meatier variety one like shitake or portabello) gives it a really nice texture - a chewiness that's not gummy.

The only issue I have with this recipe is that there's no real way to make just a little bit.... and I'm the only one in my household that likes the primary ingredients in it.

Ingredients: 

  • 1 medium to large eggplant (peeled, sliced the firm narrower neck part and cut into 1/2 inch cubes the bulging bulb part). 
  • 5 medium tomatoes (4 sliced, 1 diced)
  • 4 zucchini (3 sliced on a diagonal, 1 diced)
  • 1 medium yellow squash (sliced on a diagonal)
  • 2 cups of mushrooms, roughly cut (I use shitake or portabello)
  • 1 bunch fresh basil, cut into thin strips
  • 5 cloves of garlic, minced. 
  • 1 small onion, diced
  • Olive oil
  • salt (kosher preferred) and pepper

Optional: If you're not concerned with it looking pretty, just cut everything into chunks (dice).  This is the more authentic "rustic" version of the dish.  Also, you can vary the herbs used. This dish traditionally uses herbs de provence. Also, it some recipes call for tomato sauce at the base of the dish, but I wanted something that was a little more delicate. 

Instructions: 


Toss 2/3 of the basil, the minced garlic, and 3/4 of the onion with the other diced ingredients in a bowl with about 1 tbsp of olive oil and a liberal amount of salt. Spread it into the bottom of the pan. 



Layer the sliced zucchini, tomatoes, and eggplant on top, occasionally tucking the remaining basil between the layering pieces. This will pretty much fill the pan up to the brim... if not a little over. Don't worry about over-filling the pan, the ingredients will actually cook down in the oven. 
Drizzle some olive oil on top and a generous sprinkling of salt and crushed black pepper. 


Bake in a 350° oven for 35 - 45 min. Contents will be hot and bubbly, but the top should be on the drier side. Optional: Sprinkle on some grated parmesan cheese when serving. 

Note: the eggplant and tomatoes will cook down and release a lot of moisture. DO NOT add any liquid to this dish if you want it to have that nice thick stew consistency. The only exception would be to add a thin layer of tomato sauce between the diced veggies and the layer of sliced ones. 

Got leftovers? Not a problem! This dish actually tastes better after the individual flavors get a chance to mingle with each other. :) 

Serves: 12
Cal per Serving: 75


Tuesday, January 13, 2015

Guest Post: Muffin Tin Egg Beaters


I needed a breakfast that I could prepare and save for those mornings when I need to hustle out the door, something that wasn't a prepared frozen meal or worse, fast food.  I've made these twice now, and have improved the original idea a bit.   Made with Egg Beaters, these muffins are low in calorie, fat and carbs, but are high in protein.  Great for squeezing those veggies into your breakfast.


Ingredients:

16 oz of Egg Beaters (100 calories, 20 g protein)
Everything else can be swapped depending on personal taste
2 TB Hormel Bacon Bits (50 calories, 6 g protein)
One Green onion, chopped
1 C Spinach, chopped
1 oz Shredded Cheddar Cheese (114 calories, 7 g protein)


Instructions:

  PreHeat Oven to 350 degrees.  Stir ingredients together in large bowl.  Spoon ingredients into silicon muffin cups, no more than half full.  They will rise, and then shrink again as they cool.  Cook for 20 minutes, until no longer liquid.  Refrigerate in sealed container until ready to eat.  Microwave for 25 seconds for two muffins.

Notes:
The eggs are liquid and will therefore soak through and weaken paper muffin cups, leaving dye on the eggs and tearing constantly when trying to peel from the muffin.  It was worse than trying to peel a navel orange.  Tin Foil leaked and also can't be put in the microwave.  However, I don't recommend putting directly into the muffin tin because the egg will stick.

Nutrition:
All 9 Muffins:
264 calories, 33 g protein
Suggested serving size: 3 muffins
88 calories, 11 g protein


Guest Post by kit.to.the.kat