Most
of these recipes are for light meals, so there aren’t a lot of leftover
servings to stock the freezer with for future meals … but a few recipes did
make extra servings – those I wrapped individually and froze for quick grabs to
pair up with light side dishes 😉
I am
going to be sticking mostly with light meal recipes for quite a while. I need
to drop at least 20 more pounds: 25 would be better, but that probably
will not happen (aging bodies put up a real struggle when it comes to
shedding pounds), so 20 will be what I aim aiming for.
At
least, according to these weight info ‘statistics’ (link below) … I am
not obese 😉
But, I do need to scale down to take some of the wear and tear off my
aging joints 😊
WEIGHT INFO: (https://www.medicalnewstoday.com/articles/323446)
That
said, I do like to eat varied meals, and I keep them healthy because I don’t
run to doctors, or swallow pharmaceuticals: my food is my medicine, and
exercise balances everything out.
I
admit, there are some weeks I throw caution to the wind, and get stuck with a
hungering for school cafeteria junk food meals … but generally, I try to keep
my menus healthily varied; trying for a balanced ‘Food Pyramid’ scenario to
keep my body functioning to maximum capability.
The
lineup in this cookathon is on the light side, with Beef Sausage &
Eggs, Bok Choy Soup, Broiled Chicken with Herbed
Vegetables, Pepper Steak, Fried Razor Clams,
Yogurt & Spiced Chicken w-Grapefruit Relish, Sea Trout w-Mushroom
Stuffing, & Tarragon Vinaigrette.
I
like a savory sausage once in a while, and I like scrambled eggs – so, this breakfast
dish fills the bill 😊 Sometimes, we’d
eat breakfast fare for Supper, and this was a good choice; and I am in the
mood for it now. I don’t remember where I got this recipe, but I have been
making it for decades. It is healthier than pork sausage, tastier than turkey
sausage … and the spices add flavor, as well as an illusionary warmth to a
gray, nippy/breezy day.
I added shredded Cheddar Cheese to my recipe because I made a few ‘ugly
dogs’ – that is the only
change I made to the original recipe posted below.
I also shaped my sausage mixture into little ‘links’, as well as patties,
shaped freehand: This took more time, but it suits my personal needs/wants.
==BEEF SAUSAGE & EGGS ~ Makes 4 servings
1
pound ground Chuck (I used very lean trimmed meat) * 1 small Onion, grated (I used chopped onion) * ¼ cup cold Water * 1½ teaspoons Salt (I
use Sea Salt) * 1½ teaspoons leaf Marjoram,
crumbled * ½ teaspoon ground Allspice, ¼ teaspoon ground
Nutmeg * 1/8 teaspoon ground Cayenne Pepper * 8 Eggs * 1/3 cup Milk (I use dry milk)
* 1/8 teaspoon ground Black Pepper * 2 Tablespoons
Margarine
1. Combine
beef, onion, water, 1 teaspoon salt, marjoram, allspice, nutmeg, and cayenne in
a medium-size bowl until well mixed:
Shape
mixture into a roll about 2½-inches in diameter, and 7 inches long. Wrap in wax
paper; chill several hours or overnight until firm enough for slicing.
2.
Cut sausage roll into ½-inch slices with a sharp knife. Cook slices in skillet
until well browned, turning often.
3.
While sausage cooks, beat eggs and milk together with remaining salt, and
pepper to taste (opt.) in a medium-size bowl; melt butter in large
skillet and add beaten eggs. Cook until eggs are thickened but still moist.
Transfer to plates.
Per serving (includes egg portions): 356 calories; 23.24 g
protein; 26.11 g fat; 6 g carbohydrate; 153.25 mg sodium
EGG INFO: (https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468 & https://www.medicalnewstoday.com/articles/323251#summary)
The
recipe for Boy Choy Soup comes from my ‘Gourmet/March 1985’ cooking
magazine. It is a good light Spring soup packed with vitamins and healthy
nutrition … and the house smells good, too, while it is cooking 😉
==BOK CHOY SOUP ~ Makes about 2½ cups, serving 2
1
large Garlic clove, minced * 1½ teaspoons Olive
Oil * 3 cups chopped Bok Choy (Chinese Cabbage), including leaves * 2 cups Chicken Stock (canned, or homemade) * freshly ground Black Pepper
In
a large saucepan cook the garlic in the oil over moderately low heat, stirring,
for 1 minute; add bok choy and the broth, and simmer the mixture – covered, for
3 to 5 minutes, or until bok choy is tender. Serve the soup with pepper to
taste.
Per Serving: 130 calories; 32 g protein; 6 g fat; 7 g carbohydrate; 173
mg sodium
This
fragrant vegetable medley recipe comes from my 1986 ‘Weight Watchers 365-Day
Menu Cookbook’. I paired this recipe with a broiled chicken breast half,
and pear slices.
==HERBED VEGETABLES ~ Makes 2 servings
1
cup sliced mushrooms, ¼-inch thick slices (I used Chanterelle, gifted to me
by a knowledgeable mushroom picker) * dash Salt (I use
Sea Salt) * 2 teaspoons Margarine * dash EA Thyme leaves, Chervil leaves (or parsley, or tarragon, or a
blend of the two), and Rosemary leaves * 2 cups Zucchini, ¼-in
thick slices, blanched * 2 cups broccoli
florets, blanched * ½ cup sliced red Bell Pepper,
¼-inch wide strips * 1 teaspoon Lemon juice
Heat
a large nonstick skillet; add mushrooms and salt. Cook over medium heat about 3
minutes to cook out moisture in mushrooms – they should be tender, but not
limp. Place mushroom slices on paper towels.
Wipe
skillet dry with a paper towel. Melt margarine in skillet; add thyme, chervil,
and rosemary – sauté 30 seconds. Stir in zucchini, broccoli, mushrooms, and red
pepper. Cover, and cook, stirring occasionally – about 2 to 3 minutes. Stir in
lemon juice and serve.
Per Serving: 143 calories; 10 g protein; 5 g fat; 19 g carbohydrate; 138 mg
sodium
This
Pepper Steak recipe also comes form my 1986 ‘Weight Watchers 365-Day Menu
Cookbook’. I paired this recipe with zucchini rice (shredded zucchini added to rice), and sliced peaches.
I
used a cube steak (just works better for me), cut into strips with
kitchen scissors; and skillet browned. The recipe tastes fine with the
substitute 😉
==PEPPER STEAK ~ Makes 2 servings
12
ounces boneless Chuck Steak * 1 Tablespoon Vegetable Oil * 1
medium Red Bell Pepper, seeded and cut into thin strips * ¾ cups Beef Broth * 1 teaspoon Soy Sauce * 2 teaspoons Cornstarch, dissolved in 1 Tablespoon Water * dash ground Black Pepper
Broil
steak on a rack until rare; cut into thin strips. Heat oil in skillet; add red
pepper strips and sauté until tender. Add steak, broth, soy sauce – and cook
for 3 minutes. Gradually stir in dissolved cornstarch, and cook until sauce
thickens. Season with black pepper.
Per serving: 348 calories; 36 g protein; 18 g fat; 9 g carbohydrate; 262
mg sodium
I bought
seafoods the other day when I was in town – Halibut, Sea Scallops, and Razor
Clams … I froze the halibut and scallops; but I am frying the razor clams
tonight; and freezing them in 1-serving portions for future meals. I love razor
clams, so I have to get them into the freezer fast to keep from devouring them
all! LOL
==FRIED RAZOR CLAMS ~ 8 servings
(https://jeastofeden.blogspot.com/2021/04/early-bird-day.html)
This
chicken recipe comes from a recipe page I tore from the local ‘Daily News’ newspaper
in 1992.
I made
the chicken … but passed on the relish; it sounds good, but there is only me,
now – so, I ate my chicken with a green salad and shredded colorful veggies 😉
I
also grilled my chicken cutlets in my Panni Grill, instead of the oven – I froze
the extra 3 pieces when they cooled.
==YOGURT & SPICED MARINATED CHICKEN w-Grapefruit Relish ~ serves 4
1/4
cup nonfat plain Yogurt * 3 Tablespoons Lime
juice, divided * 2 teaspoons Olive Oil * 2 teaspoons minced Garlic * 1½ teaspoons ground
Cumin * 1 teaspoon Paprika * 1 teaspoon Sea Salt, divided * 1 pound thinly sliced
boneless, skinned Chicken Breasts * 2 cups jarred
Grapefruit sections, drained * 1 small Red Onion,
minced (about ¾ cup) * 2 Tablespoons fresh
Cilantro * 1 teaspoon Honey * ½ to 1 Jalapeno
pepper, seeded and finely chopped * ground Black Pepper,
to taste
In
a medium bowl, whisk together the yogurt, 2 Tablespoons of the lime juice,
olive oil, garlic, cumin, paprika, and ½ teaspoon salt.
Add
the chicken cutlets, turning to coat them. Cover with plastic wrap and
refrigerate for 15 minutes – or up to 8 hours.
Meanwhile,
in a small bowl, combine the grapefruit sections, onion, cilantro, honey,
jalapeno, black pepper, the remaining lime juice, and remaining salt.
Heat
the broiler: arrange chicken on a wire rack set over a baking sheet. Place on
the top rack of the oven and cook until the chicken is browned on the outside
and no longer pink on the inside – about 4 minutes per side. Serve with the
grapefruit relish.
Per serving: 242 calories – 40 calories from fat; 66 mg cholesterol; 22
g carbohydrate; 28 g protein; 2 g fiber; 681 mg sodium
This
fish dish come from my 1986 ‘Weight Watchers 365-Day Menu Cookbook’.
I
ate my fish dish in a light meal; with steamed asparagus, and a green salad
tossed with avocado & Tarragon Vinaigrette (recipe follows).
==SEA TROUT w-MUSHROOM STUFFING ~ Makes 2 servings
1
teaspoon Margarine * 1 Tablespoon minced Shallots * ½ cup chopped Mushrooms * 2 Tablespoons minced
Celery * 1 Tablespoon chopped Pimento * 1 teaspoon Lemon Juice * ¼ teaspoon Sea salt * 1 Tablespoon chopped fresh Parsley * 2 teaspoons
reduced-calorie Mayonnaise * ½ teaspoon prepared
Mustard * 12 ounces Sea trout fillets
Melt
margarine in a small nonstick skillet; add shallots and sauté briefly – being careful
not to burn. Add mushrooms, celery, pimento, lemon juice, and salt; sauté until
tender. Remove from heat and stir in parsley, mayonnaise, and mustard.
Arrange
fish fillets in baking pan. Spread vegetable mixture over fillets and bake in
400-degree oven, for about 20 minutes – or until fish flakes easily when tested
with a fork.
Per serving: 249 calories; 29 g protein; 13 g fat; 4 g carbohydrate;
490 mg salt
==TARRAGON VINAIGRETTE ~ makes 4 servings
1
Tablespoon + 1 teaspoon Olive or Vegetable Oil * 1 Tablespoon Tarragon Vinegar * 1/8 teaspoon EA salt
and prepared mustard
Combine
all ingredients in a small bowl; mix well.
2021 ~
COOKATHON #1
https://jeastofeden.blogspot.com/2021/01/2021-cookathon-1.html
https://jeastofeden.blogspot.com/2020/10/2020-cookathon-5.html
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