Flour tortillas
Tzaziki sauce
Diced tomatos, onions, lettuce, avocado, olives
Chickpeas
Roasted vegetables
Eat the remaining ingredients wrapped in the tortilla.
Archive for Main Dishes
Vegetarian (Chicken) Tortilla Soup
8 6-inch corn tortillas
1/4 c oil
1 small onion, diced
1 large jalapeno or poblano or bell pepper, diced
3 cloves garlic, minced
1 t cumin
2 t chili powder
4-5 diced tomatoes or 2 14.5 oz cans
2 t vegetable base dissolved in 5 c water
1.5 c black beans (or 1 14.5 oz can)
2 c hominy or 1.5 c corn
1 lemon or two limes (juice)
1 t salt
1/2 t pepper
1/2 t smoked (or regular) paprika
1/2 c chopped cilantro
(Plus sour cream, diced avocado, diced cooked chicken, and shredded cheese for serving).
Cut the corn tortillas into half inch strips, sprinkle with half the oil and some salt, toss, then bake on a cookie sheet at 375 for about 15 minutes (until lightly browned), stirring mid way through.
Meanwhile, heat the remaining oil in a pan and add the onion and pepper(s), stirring occasionally.
Once these have softened (about 5-7 min), add the garlic, cumin, and chili powder, and cook another minute or two or until fragrant.
Add the remaining ingredients except the cilantro and simmer about 20 minutes.
Add the cilantro and cook 1 minute more.
Serve topped with sour cream, diced avocado, diced cooked chicken, and shredded cheese. (For non-vegetarian option of cooking the chicken with the soup, see https://www.spendwithpennies.com/chicken-tortilla-soup/ or https://www.foodnetwork.com/recipes/chicken-tortilla-soup-recipe-1939403 )
Serves 8.
Swedish Veggie Balls
For the Veggie Balls:
6 T uncooked wild rice (not a blend) cooked until tender to make 2 cups
1 heaping cup grated or finely chopped mushrooms
1/2 cup finely diced onion
6 T Greek yogurt
3/4 cup almond flour, bread crumbs, or a combination (1/2 c nut, 1/4 c bread)
1/4 t smoked paprika
1/4 t garlic powder
1/2 t salt
1-2 eggs
3 T butter
1/4 t garlic powder
3 T flour
1 1/2 cups veggie broth
1/2 cup Greek yogurt
2 T cream
salt and black pepper to taste
Preheat oven to 425 degrees F. Mix meatball ingredients together, except eggs. Add one egg and try making a small ball. If the mixture needs more moisture for the veggie balls to stick together, add the second egg. Roll into balls (1-2 T ea.) and put on a cookie sheet that has either been sprayed with cooking spray or lined with parchment paper. Bake for 15-20 minutes or until firm when pressed.
Melt butter in a large skillet. Add garlic powder and flour. Bubble for a minute or two, then slowly whisk in broth. Once thickened, add the Greek yogurt and the cream. Add salt and pepper to taste.
Serve with egg noodles or mashed potatoes and lingonberry jam on the side.
Adapted from: https://pinchofyum.com/vegetarian-swedish-meatballs
Stuffed Peppers
Basic ingredients are bell peppers, rice, hamburger, onion. For vegetarian, use chickpeas.
Recipe using cooked rice: https://www.beefitswhatsfordinner.com/recipes/recipe/55603/classic-beef-stuffed-peppers
Recipe using uncooked rice: https://www.delish.com/cooking/recipe-ideas/a23014857/classic-stuffed-peppers-recipe/
Seafood and Veggie Enchiladas
Baked Potatoes Bar (and Roasted Carrots)
- Preheat the oven to 400°F.
- Rub potatoes or sweet potatoes generously with olive oil and salt and pepper.
- Bake 60 minutes, or until the potato is fork-tender and the skin is crisp.
- Do the same with carrots or whole zucchini and add them in for the last 40 minutes
Use sweet potato as well as golden potatoes. Serve with butter, yogurt, broccoli, fried chicken bits, bacon bits, grated cheese, sliced black olives, green onions, avocado.
Serve with Cucumber Radish Salad.
Shakshuka (Poached Eggs in Tomato Sauce)
3 T oil
1 diced onion
1 diced and seeded poblano or bell pepper (or diced zucchini)
4 finely chopped garlic cloves
1 t cumin
2 t paprika (optional)
1/4 t chili powder
12 peeled tomatoes (or 1 28 oz can peeled tomatoes)
8 eggs
1/3-1/2 salt (depending on proportion of canned tomatoes) and 1/4 t pepper
chopped cilantro
Cook the chopped pepper and onion in oil until the onion becomes translucent in a cast iron pan. Add garlic and spices and cook for an additional minute. Add the tomatoes and break down the tomatoes using a large spoon. Season with salt and pepper and bring the sauce to a simmer. Add zucchini (if using). Make small wells in the sauce and crack the eggs into each well. Cover the pan and cook until the eggs are done to your liking (5-8 minutes). Garnish with chopped cilantro.
Serves 6
Amy’s Chana Masala
3 T oil
1 t cumin seeds
1 1/2 c finely chopped onions
1 1/2 t finely grated peeled fresh ginger
1 t ground coriander
1/2 t cayenne pepper
1/2 t turmeric
1/2 t amchoor powder (or juice of 1/2 small lemon)
1.5 c finely chopped tomatoes (or one 14 oz can diced tomatoes)
1/2 t salt
3 c cooked chickpeas and 1 cup of the cooking water
3/4 t garam masala
3/4 c yogurt
1/4-1/2 c finely chopped fresh cilantro.
Heat oil over medium heat. Add cumin seeds and sizzle for 10 seconds, then add onions and cook until they are slightly browned. Stir in ginger, then add coriander, cayenne pepper, and turmeric (plus amchoor powder if using) all at once. Add tomatoes and stir for 1 minute. Add 1 c water and salt and simmer 10 min. While you are waiting, take about a third of the chickpeas and mash them with a potato masher. Add the whole and mashed chickpeas along with one cup of their cooking water and simmer 15 min. Add garam masala (and lemon juice if using) and simmer 5 min. Stir in yogurt and cilantro and serve.
Ceviche
- 1 lb diced (to 1/2 inch) fresh fish or pealed deveined shrimp
- 1 c fresh lime juice (6 limes)
- 1 small/medium lemon
- 1 med white or red onion, diced or thinly sliced
- 1 t salt
- 1/4 t black pepper
- 1/3 c (1/4 bunch) cilantro chopped
- 1 jalapeño seeded/ribbed and minced (for medium heat; there is about the same amount of heat in 1 poblano, 1 jalapeno, 1 serrano)
- 3 diced Roma tomatoes (substitute mango or pineapple for tropical flavor)
- 1 diced peeled cucumber
- 2 T oil
- 1 diced orange (grapefruit is too bitter)
- 1 diced avocado
Marinate the fish or shrimp in the citrus juice for about 2 hr (until opaque white; 15 min for cooked shrimp) in refrigerator, stirring mid way through. Add remaining ingredients; folding in avocado last. Chill for 30 min. Serve with chips or on tostadas. Tabasco sauce optional.
To make crispy tostadas: lightly spray or brush mini or regular corn tortillas with oil and bake at 300 F until crisp, about 25-30 minutes, turning halfway through.
Amy’s Broccoli Pie
Eggplant Parmesan
Winter Squash Soup
Peel, dice and set aside – 1 large or 2 small carrots, 1 sweet potato, 2-3 cups winter squash.
Dice and add to soup pot with 1 T oil and 1 T butter – 1 stalk celery, 1 small or half large onion, 1/2 – 1 red pepper 1-2 cloves garlic. Cook and stir until soft and the onions start to brown.
Add orange veggies and 5-7 cup of water. Add 1 packet Sazon seasoning. Simmer until all the veggies are soft. Remove from heat and use an immersion blender to blend well. Salt to taste. Add 1/3-2/3 cups cream or coconut milk. [14 oz coconut milk = 1 c heavy cream + 2/3 c water]
Garden Vegetable Noodle Soup
4 T oil
3 carrots
1 medium onion
2 stalks celery
1 c winter squash
1/2 c frozen corn
1 small zucchini
1 can (1.5 c) diced tomatoes
1 T tomato paste
1 T butter
1/2 t salt
1/2 t pepper
1/2 t dried basil
1/2 t dried oregano
7 c water?
1 c egg noodles (or 1/2 c macaroni)
1 c cooked chicken (optional)
Dice all vegetables. Add oil to saucepan over medium heat, then carrots, onion, celery, and winter squash, and stir until they start to soften (about 10 min). Add remaining ingredients except noodles and simmer about 10 minutes. Add noodles and cook 5 minutes. Have the cooked chicken on the side for non-vegetarians to add.
Barley Vegetable Soup
3 T olive oil
1 onion
2 cloves garlic
7 c water
1.5 T vegetable broth base
1 c barley
4 carrots
chunk of cauliflower
1 zucchini
1 tomato
1/2 c frozen corn
1/2 t basil
1/2 t oregano
1/4 t black pepper
1 T lemon juice
Dice onion, mince garlic, and sauté in a large pot in olive oil over medium heat for about 5 minutes. Add the next group of ingredients (all vegetables chopped), bring to boil and simmer for about 40 minutes. Stir in lemon juice.
Pineapple Chickpea Curry
https://meals.bluezones.com/recipe/56c496faf83f55a2e4d91b35
Double everything except the green beans. Can use cream & water (3 parts cream to 2 parts water) instead of coconut milk. Add 1/4 t cayenne pepper and 1/4 t salt at end. Thicken at end by bringing to a boil and then adding 1 T corn starch suspended in 1/3 c cold water, stir.
Moroccan Chicken
PREP: 20 MINS
COOK: 50 MINS
SERVES 6-8
4 boneless, skinless chicken breasts
3 tbsp olive oil
2 onions, 1 roughly chopped, 1 sliced
1 can diced tomatoes
½ T ginger
½ T cinnamon
1 t garlic
1 t turmeric
1 t cumin
1 T coriander
1 large butternut squash or 3 medium sweet potatoes
2-3 cups chicken stock
2 tbsp brown sugar
2 tbsp red wine vinegar
dried cherries or raisins
To serve
1 small red onion, finely chopped
zest 1 lemon
handful mint leaves
feta cheese, crumbled
couscous
natural yogurt
Season 4 boneless, skinless chicken breasts. Heat 2 tbsp olive oil in a flameproof dish, then brown the chicken on all sides. Remove the chicken to a plate.
Whizz 1 chopped onion and tomatoes into a rough paste.
Fry 1 sliced onion in 1 tbsp olive oil in the dish until softened, then add spices and fry for 1 min more until fragrant. Add the paste and fry for another few mins to soften.
Return the chicken to the dish with squash, cut into big chunks, 600ml chicken stock, 2 tbsp brown sugar and 2 tbsp red wine vinegar.
Bring to a simmer, then cook for 30 mins until the chicken is cooked through.
Lift the chicken out and stir in dried fruit, then continue simmering the sauce to thicken while you shred the chicken into bite-sized chunks. Stir the chicken back into the sauce and season.
Mix 1 finely chopped small red onion, the zest of 1 lemon, a handful of mint leaves and 100g crumbled feta cheese. Scatter over the dish, then serve with couscous and natural yogurt.
Adapted from https://www.bbcgoodfood.com/recipes/moroccan-chicken-one-pot
Fish (Swai, Tilapia)
BASIC BREADED FRIED FISH
Basically, 2/3 lb of Swai feeds 7 people. Bread then fry 3-min per side until flakey. Eat on a sandwich with mayo, pickles, tomato, lettuce, etc., or with rice and mango chutney or fruit salad and veggies.
Breading: 1:1 cornmeal and flour plus salt, pepper, garlic powder.
Fry fish over medium heat (ideally 375) for 2-3 minutes per side for thin fillets and 5-7 for thicker. Can use same coating for fried zucchini sticks.
MOJARRA FRITA
1 fish (e.g. tilapia or surfperch)
1/2 t each of garlic salt, salt, pepper
flour (and cornmeal)
4 cloves garlic, sliced
lemon peel
Clean and scale the fish. Rinse and dry. Make 4 diagonal cuts on each site to aid integration of flavors and cooking.
Mix salt, pepper, garlic salt, rub it on the fish, dip in it in the flour or 1:1 flour:cornmeal.
Heat ½ to 1 inch oil over medium heat (not smoking). When hot (drop in a fresh bread crumb and see if it sizzles), add the sliced garlic cloves and lemon peels and fish to the frying oil. Cook for up to 4-5 minutes per side until golden brown.
Remove fish, remove excess oil with paper towels, serve immediately tops with the garlic slices.
SALAD FOR MOJARRA FRITA
Juice of large lemon or 3 limes
1 t white sugar
4 T white vinegar
salt and pepper
pinch of cumin
1/2 head green cabbage, shredded
1 carrot, grated
2-3 medium tomatos, diced
1/4 c chopped cilantro
mix the first 4 ingredients first then mix with vegetables. Refrigerate 30 min before serving.
GARLIC LIME FILET
1 1/2 swai, tilapia or other fish filets
2 T cornmeal (optional)
2 T flour (optional)
salt and pepper to taste
1/8 c oil +1/8 c butter
6 cloves garlic, thinly sliced
1 lime, cut in wedges
Combine cornmeal, flour, salt, and pepper. Pat the filets dry with paper towel, then dip in the cornmeal mix.
Heat oil and butter over medium heat. Once hot, fry the garlic slices until they are just golden (a few seconds), then remove them and set aside.
Place the fish in the hot garlic oil and fry over medium heat (ideally 375) for 2-3 minutes per side for thin fillets (1/3 inch thick) and 5-7 for thicker, until flaky. Do not turn the fish until the first side is golden and cooked. Remove and top with the garlic slices.
Serve with lime wedges, rice, and salad or steamed vegetables.
Arepas
Harina de Maiz
Water
Salt
Mix the first 2 ingredients in approximately 1:1 proportions and adjust to the consistency of play dough. Add salt to taste. Mold into the thickness of a pancake and fry in oil until each side is firm. Fry covered over low heat for better consistency. Split open one side and fill with sweet or savory fillings.
If cooking several, just brown the outsides in frying pan then bake in oven for 15-18 min at 350 to cook the insides. Remove or open oven and wait 5-10 minutes before eating so the inside is done.
Basic Fried Rice
2 stalks celery, diced
2 medium carrots, diced
1/2 large onion, diced
1 c cooked chicken, diced
3 eggs
2 c cooked rice
1/2 t sesame oil
3 T vegetable oil
2 T soy sauce
Blend eggs and fry in a thin layer in oil. When done, chop with a spatula and set aside. Add remainder of oil and fry celery and onion for 3 minutes then add carrots and stir occasionally until they begin to soften. Add chicken, sesame oil, and soy sauce and fry for a few more minutes until vegetables are as tender as desired. Add rice and eggs and continue frying until all is hot. (May need to adjust ingredients to taste.)