Healthy Fish 'n' Chips

There are almost as many fish 'n' chips shops in Seattle as there are in London.  And boy, is it tempting to try them all.  Fortunately, there is hope for us, yet.

I had some leftover cod from my  Thai Lime Fish Stew recipe, and decided to make an oven-fried version of this sinful meal. This is an easy-peasy recipe that requires less cooking time than my cornflake chicken recipe. You totally feel like you are indulging with "oven-frying," but you are cooking with less oil and roasting rather than frying your food.  The outcome is a crunchier, less greasy, healthier version of Fish 'n' Chips.  You are also cutting down on your starches by substituting carrots for potatoes.   

Ingredients (fish)
1-2 1b white fish (like cod), cut into 1 inch wide strips
1 egg
1 cup flour
1 cup plain corn flakes
1/2 t. seasoned salt
1 t. parsley

1 t. dill

1/2 t. tarragon

The Method (fish)
Preheat oven to 500 degrees F.  In one bowl, whisk the egg, set aside.  Place the corn flakes in a large plastic baggie, seal it, then pound the corn flakes with your hand until they are ground to small bits.  Open baggie and add the salt and herbs.  (If you don't want to use a plastic baggie, use a plate.)  Place the flour on a separate a plate and dip the fish strips in it until they are each lightly coated.  Then, whisk the egg in a separate bowl and dip each floured fish strip in it, and shake off any excess.  Lastly, coat both sides of the fish in the corn flake mixture.

Place the coated fish strips on a greased, foil-lined cookie sheet and lightly spray them with cooking oil. 

Place in oven on one side for 5-10 minutes.  Then flip them over and heat for an additional 5-10 minutes.  They should crisp to a light, golden brown color.   

Ingredients (carrots)

1 bag of carrots

2 T. balsamic vinegar

2 T. herbs of choice (I used thyme and rosemary)

Sprinkle of course sea salt

The Method (carrots)

Line a cookie sheet or roasting pan with tin foil and spray it with oil.  Cut your carrots (I got a big cheap bag of Thumbelinas at my farmer's market.) into quarters and place them flat in one layer on the cookie sheet. Spray them with olive oil and sprinkle your favorite flavored vinegar and herbs on them (I used fig balsamic). Roast in oven at 500 degrees F for 15-20 minutes, then flip for an additional 10 minutes.  Remove from oven and sprinkle with sea salt.

Ingredients (optional "tartar sauce")

1/2 c. Low-fat or 0% Fat Greek Yogurt

1 T. Relish

1/2 t. dill

The Method

In a bowl, mix all ingredients together and use as a dip for you fish.

Note: Peas also go quite well with oven-friend fish!

Coconut Curry Chicken Strips

Absolutely Delicious and Light.  These strips of chicken are oven baked and have the perfect accent of spicy curry and sweet coconut.  I loved the crunchy texture, and the chicken cooked to a mouthwatering moisture in the center.  I dipped mine in barbeque sauce like a good Southern girl.  

Just make these; you won't be let down.  A Hot Yoga Food Creation.  Do it now.

Ingredients
2 lbs chicken, cut into 1 inch wide strips
1 egg
1 cup flour
1/2 cup unsweetened shredded coconut
1 cup plain corn flakes
1/2 t. seasoned salt
1.5 T. curry powder
1 T Spike seasoning (optional)
1 t. parsley


The Method
Preheat oven to 500 degrees F.  In one bowl, whisk the egg, set aside.  Place the corn flakes in a large plastic baggie, seal it, then pound the corn flakes with your hand until they are ground to small bits.  Open baggie and add the seasonings and coconut.  (If you don't want to use a plastic baggie, use a plate like the picture below.)  Place the flour on a plate and dip the chicken strips in it until they are each lightly coated.  Then, dip each strip in the whisked egg, and shake off any excess.  Lastly, coat them in the corn flake mixture.  

Place the coated chicken strips on a greased cookie sheet (I line mine with foil) and lightly spray them with cooking oil.  

Place in oven on one side for 15 minutes.  Then flip them over and heat for an additional 10 minutes.  They should crisp to a light, golden brown color.

Carrot Fries

Annnndddd, we're back!  After a month of holiday fun and my recent lay-off, I am trying to get back into a routine.  New Years resolutions and all...  

 I declare 2009 to be the year of sweet potato fries. 

I declare 2010 to be the year of carrot fries.

These little gems taste exactly like sweet potato fries but with half the calories.  I like to dip 'em in Annie's Organic Ketchup.  These are great to prep before you leave for night class.  When you get home, pop these in the oven while you prepare the rest of your meal (great with veggie burgers or tofu dogs).

1.) Cut a bundle of peeled carrots into 3 inch quarters like the photo below.  I've really been into organic carrots.  They have a much better flavor, but regular 'ol carrots are fine, too.

 2.) Next, line a large roasted pan with foil.  Lay the carrots in a single layer and glaze them for olive oil.  

3.) Sprinkle them with your favorite seasoning.  I love using spicy Spike.

4.)  Stir the carrots around in the oil and seasoning until they are completely covered in the mix.  This makes sure they don't stick to the foil.

5.)  Cover the top of the roasting pan with foil and roast them at 375 degrees F for 35-40 minutes.  

6.)  Uncover the pan, flip the carrots and roast them on the oven top shelf for an additional 15 minutes (uncovered) until they look crispy and browned on the edges.  

Carrot Fries make white potatoes seem so boring now.  Enjoy!

Chipotle Sweet Potato Soup

If you haven't noticed yet, I'm a bit obsessive about soup in the winter.  It's all I want when it's 45 degrees in our house with our broken heater!  We are hopefully getting our furnace replaced this week, but until then, I have to get my heat from our measly space heaters and chipotle peppers!  When we lived in Chicago, we lived right down the street from a Mexican market.  There, Dave and I would scan the aisles like we were in a new library.  I love going to ethnic food stores and finding new products.  Even if you discover just one item that looks tasty to you, you can add so much to your experience as a cook.  For me, it was when I discovered canned chipotle peppers in adobo sauce.  There is something about their smoky, rich and yes, spicy flavor that is so amazing.  I sometimes add this to soups, or sautes, or marinades or even low-fat cream cheese for a delicious spread or dip!  Careful, thought, you just need one or peppers because they are caliente!!! Anytime I find a recipe that calls for this "little can of wonder," I can't resist.  I recently made a chipotle recipe from one of my favorite foodie bloggers who is also a Texpatriate.  This is a big batch recipe you can make in advance for lunches and quick dinners when you get home from yoga.  The accent of lime really makes this soup special. This was also oh so satisfying after hot yoga.  Enjoy!

Chipotle Sweet Potato Soup by the Homesick Texan.
 

Ingredients
2 pounds of sweet potatoes (about two large or three skinny ones), peeled and cubed
2 carrots, peeled and diced
2 stalks of celery, diced
1 medium onion, diced
4 cloves of garlic, minced
4 cups of chicken or vegetable broth
2-4 chipotles in adobo (depending on your heat tolerance) chopped
1 teaspoon ginger
1 teaspoon cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon nutmeg
Juice of one lime
1 tablespoon of olive oil
Salt and black pepper to taste
 

Optional Garnish:

Sour cream or Greek yogurt

Sprinkle of Cinnamon

Pecans


The Method
Heat the olive oil on medium low in a large soup pot, and cook the onions, celery and carrot for 10 minutes, stirring occasionally. Add the garlic and cook for one more minute.

Add the sweet potatoes, broth, chipotles, ginger, cinnamon, cloves and nutmeg to the pot. Bring to a boil and then simmer, covered, for 20 minutes or until sweet potatoes are tender.

Let the soup cool, and then in batches, puree it in the blender. If you prefer, you can use an immersion blender in the pot instead.

Once the soup has been pureed, stir in the lime juice and add salt and black pepper to taste.

Serve topped with a dollop of sour cream or Greek yogurt.

Moussaka Soup

This isn't your ordinary vegetable soup, it's oh so much more!  Folks, I believe we do have a winner with this Hot Yoga Food creation.  This post had the fate of a "Dooser" tag when I managed to salvage this baby.  And, salvage I did.  


I set out to make a low-fat Moussaka (casserole), which is one of my favorite Greek recipes.  What makes it low-fat is that the lamb is substituted with lentils and the cream sauce is substituted with mashed potatoes.  The dish ended up tasting bland, and the eggplant was rubbery from the lack of sauce.  


Before I wasted a bad recipe, I gave my old standby rule a shot: When in doubt blend!  

I added more flavor to the casserole ingredients by throwing a few extra roasted bell peppers and one Serrano pepper in.  I also thinned it a bit with some extra chicken broth I had.  The result was a hearty, dense, rich and tangy soup that was kind to my belly after hot yoga on a cold winter night.  I felt great after eating this, especially since I was able to not waste any food.  I'm having leftovers tonight after yoga, and I just bet after letting the flavor set for a few days, this tasty concoction will be even better!


Moussaka Soup
Ingredients:
5 potatoes, peeled and cut into chunks
6 cups water
2 t. salt 
4 cloves garlic
1/2 cup plus 2 T. olive oil, divided
1 large onion, chopped
3 T. dried oregano
2 15 oz. cans chopped tomatoes
2/3 cup dry lentils
1 cinnamon stick
1 bay leaf
3 tomatoes, sliced
2 eggplants, sliced

5 zucchini, halved lengthwise

2 red bell peppers, de-seeded/sliced
2 yellow bell peppers, de-seeded/sliced
1 Serrano pepper, sliced
1 1/2 cups chicken or veggie broth
2 T. Curry powder
Salt, black pepper, red pepper flakes to taste


Garnish:
Dollop of plain Greek yogurt
Extra red pepper flakes


Instructions:
1.) Boil potatoes and garlic in salt water for 10 minutes until soft.  Important note: don't throw the salt water away!  You'll need 2 bowls for this process.  Before you drain the potatoes, prepare one bowl to place all of the salt water you used to cook the potatoes in. After you drain the potatoes, set aside the potatoes in the other different bowl along with 2 cups of the salt water.
2.)  Pre-heat oven to 425 degrees F.  On a greased cookie sheet, add all bell pepper slices, eggplant slices and zucchini slices.  Spray or rub veggies in 1/2 cup cooking oil.  Sprinkle veggies with 2 T. curry powder.  Roast for 25-30 minutes until browning begins.  (flip over slices halfway through)
3.)  While the veggies are roasting, heat 2 tablespoons of olive oil in a saucepan over medium heat.  Add onion and oregano and saute for 5 minutes.  Then add add canned chopped tomatoes, sliced fresh tomatoes, dry lentils, bay leaf, cinnamon stick and the remainder of the salt water you set aside earlier.  Reduce heat, cover and let simmer for 45 minutes until lentils are tender.  Remove bay leaf and cinnamon stick.
4.) When the roasted veggies and cooked veggies are ready, throw them (juices and all) into your food processor together along with the loan Serrano pepper (these powerful peppers can hold their own) and the chicken broth.  Blend until smooth.  
5.)  Put blended soup back into a big pot and heat on low until warm.

Garnish with a dollop of Greek yogurt and a shake of red pepper flakes.  Enjoy!

Burmese Chicken Coconut Soup 

*A recipe that works!  

When Dave picked me up from yoga the other night, he smelled like curried coconut!  Maybe my smell buds are heightened after yoga, too.  Dave is officially the Monday night chef since he works from home that day.  I gave him this recipe to make, and it was divine and totally satisfied me!  

This soup was the perfect amount of spice-level and richness that fills me up, but isn't too heavy.  The coconut milk base is really what gives you a wonderful feeling of wellness.  Coconut water has been very popular in some hot yoga studios over the years, so why not have some more for dinner? Hope this recipe works as well with your tummies like it did mine!

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Before we get started, my goals for this blog are for recipes that meet one or both of the following criteria:

• works well with my body 
  
• quick and easy

Mondays are cheater nights for me since I have someone at home to help with the cooking.  If you have someone at home who is willing to cook, please have them make this for you!  If you live alone, make this on the weekend for the following week's meal plan.  I've learned that maintaining good eating habits is all about planning.  I've started to prep 2-3 meals on Sundays before the week starts.  That way, I'll only have to cook once, maybe twice, during the week nights.

*Any time a recipe goes well with my system after yoga, it is officially getting the tag "recipes that work."  It's getting a big fat "dooser" if it doesn't work.  Hopefully, that won't happen very much. I'll also either tag them "takes time" or "quick."

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Now, for some food!

Burmese Chicken-Coconut Soup

- makes 5 servings -

Adapted from From Curries to Kebabs: Recipes from the Indian Spice Trail by Madhur Jaffrey.

Ingredients

For the curry soup
1/2 medium onion, chopped
1 1/2 medium onions, finely sliced in half-rings
1-inch piece of fresh ginger, peeled and chopped
2 cloves garlic, chopped
1 pound chicken breasts, cut into 1/2 inch chunks
Salt and freshly ground pepper
2 tablespoons chickpea and/or fava flour
3 cups chicken broth
2 tablespoons vegetable oil
1/2 teaspoon cayenne pepper
2 teaspoons paprika
1/2 teaspoon turmeric
1 cup coconut milk

For the noodles

12 to 16 ounces lo-mein, rice, or pasta noodles (we used rice noodles)

For the garnishes
Lime or lemon wedges
4 scallions, cut into thin rounds
2 hard boiled eggs, cut crosswise into slices
roasted chili powder

Instructions

1. Place the chopped onion, ginger, garlic, and 4 tablespoons of water into a blender. Puree until smooth.

2. Spread the cut-up chicken out on a plate. Sprinkle lightly with salt and pepper and let sit.

3. Place the flour in a bowl. Slowly add 1 cup of the chicken broth to mix well.

4. Heat a skillet over medium-high heat and add the oil. When the oil is hot, toss in the chicken and stir-fry until lightly browned. 

5. Add the sliced onions to the pan and cook slowly, allowing the onions to caramelize over the course of five to seven minutes. Towards the end of that time when the onions are beginning to brown, add the turmeric and paprika.

6. In a pot suited for soups, add the chicken along with the juices that will have settled, the sautéed onions, the onion and ginger puree, and the remaining 2 cups of chicken broth. Carefully add the chickpea flour and broth mixture, mixing quickly so that the flour won't clump.

7. Bring the pot to a boil, then reduce the heat to low and simmer gently, uncovered, for 15 minutes. Season to taste with more salt, if needed.

8. Add the coconut milk. Stir to mix and return to a simmer. Serve with noodles and garnishes as desired.