Skillet Quinoa with Broccoli, Spinach and Parmesan

On May 3, 2017, in Recipes, by Chris Baccus
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Simple vegetarian meals are always excellent options for weekday after work cooking. This dish is a great addition since it only takes about 20 minutes to make with most of the time spent just waiting for the quinoa to cook.

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If you want to save additional time and make this dish in about 10 minutes or less, pre cook your quinoa the night before and add it to the pan to reheat with the vegetables.

Full Recipe: Broccoli, Spinach, Quinoa Skillet.

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Broccoli Quinoa Casserole

On January 4, 2015, in Recipes, by Chris Baccus
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I love a good casserole.  Unlike the casseroles of my 1970-80s childhood, casseroles are far better than the tuna and enchilada casseroles of the past.  Take for example this delicious combination using fresh broccoli and quinoa.

The dish also uses shredded cheddar cheese and just a little amount of milk and mayo which leaves a dish that focuses the flavor mostly on the broccoli, and that’s a good thing.

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We enjoyed it with a simple side salad for a complete meal.  This works great if you’re into Meatless Mondays or Meatless whatever day.

Enjoy!

Full Recipe: [Broccoli Quinoa Casserole]

 

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Brown Rice, Broccoli and Cheese Bake

On May 23, 2014, in Recipes, by Chris Baccus
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While not the most appetizing looking dish, this bake had a wonderful flavor and made for a great weekday evening vegetarian main course.

The secret is to cook the brown rice the day before.  I use a rice cooker and brown rice take about a hour or so to cook. Fortunately it keeps well in the fridge for when you are ready to make this dish. There are some steamed carrots and broccoli too. The cheese sauce is quite simply to make with a couple cups of milk and some cheddar cheese and parmesan.

The dish finishes the last few minutes in the broiler where the top gets nice and crispy. It’s not a necessary step, but nice if you have the time. Our stove is an older turn of the century stove and has a small oven and small broiler next to it.  So this is fairly easy in our house. The crispy top is a nice touch to add some more texture to the dish.

Full Recipe: [Broccoli Cheddar Brown Rice Casserole from Oh My Veggies]

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Vegetable Pearl Couscous

On April 27, 2014, in Recipes, by Chris Baccus
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This is a dish that can be used to clear out your vegetable drawer.  Any vegetable will do fine in this and it is a great way to use some of the vegetables you just didn’t get to or that you found at the Farmers’ Market but didn’t have  a specific plan for.  Here I used a few items I still had left after making a few other dishes during the week.

I also find that pearl couscous has a great texture and better flavor than traditional durum wheat couscous. Pearl Couscous is also known as Israel Couscous. It has a soft, almost spongy feel. What I like most about it is it’s versatility too. It can be used for soups or eaten with just some fried onions and tomatoes as an excellent side dish.

The recipe here is a variation on one I found on the VegKitchen blog.  You can see the original recipe here: Seven-Vegetable Couscous.

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Vegetable Pearl Couscous
Serves 4

1 1/2 cups pearl couscous cooked using package’s directions
1 tablespoon olive oil
1 tablespoon turmeric
1 teaspoon salt
1 teaspoon cumin
1/2 teaspoon ground coriander
1/2 teaspoon garam masala
2 teaspoons grated ginger
1 red onion, thick chop
1/2 red cabbage, thick chop
1 head of broccoli, chopped
2 zucchini, diced bite-sized
1 medium turnip, diced bite-sized
1 can chickpeas, drained
1/2 cup golden raisins

Cook the couscous according to the product packaging’s directions. I used Bob’s Red Mill Pearl Couscous but there are other options too.

For the vegetables, heat a saute pan on medium high heat with the olive oil. Add the onions and turmeric. Saute for a couple minutes until onions soften.  Add the turnip, broccoli, and zucchini and the rest of the spices.  Cook for about 5-8 minutes until the turnip is firm but a fork can puncture it easily.  Finally add the cabbage, chickpeas, and raisins and cook for another couple minutes. If you need more olive oil feel free to add a tablespoon to coat everything.

Plate the couscous first and add some vegetables on top. Drizzle some olive oil to finish. Enjoy.

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This week’s Sunday Supper is all about the Skinny.  One thing that has helped keep our family less-thick was our move to more vegetarian meals. Most of our decision to go vegetarian 3-4 times a week came from Mark Bittman’s New York Times article “The Meat Guzzler.”  Besides the benefit of eating less meat and its more positive environmental impact and the fact that we changed to eating more expensive, local grass-fed meats to support local ranchers, we also benefitted from the smart at home vegetarian made meals.

One of my favorite vegetarian dishes is variations on potato pancakes.  Here I use broccoli, but you can use zucchini, squash, carrots and of course potatoes. It’s a fairly flexible recipe.  I really prefer the broccoli version though as it goes well with a champagne vinaigrette.

Broccoli Patties with Arugula and Champagne Vinaigrette
Serves 4-6

6 cups broccoli, chopped
2 eggs
1 cup flour
1/2 cup bread crumbs
1 cup parmesan cheese
2 garlic cloves, minced
1 tsp salt
1 tsp pepper
pinch of red pepper flakes
olive oil for frying

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1/4 cup champagne vinegar
1 tsp dijon mustard
1/2 cup olive oil
salt and pepper to taste

Chop the broccoli into bite-sized chunks then steam using a steamer or boil for 5 minutes.  After cooking, set aside to cool.

In a large bowl add eggs, flour and parmasen cheese. Mix together.  Add broccoli, bread crumbs, garlic, pepper flakes and salt and pepper.  Combine everything and then using a potato masher, combine everything so the broccoli is still noticeable, but not too big.

Heat a non-stick pan on medium-high heat. When hot add the oil. Scoop out broccoli mixture into a large ball and then gently press the ball into a flat pancake while in the pan.  You should be able to fit 3-4 in a pan.  Heat and flip after about 4-5 minutes, making sure not to burn but still getting a nice crust on each side. Place finished patties on paper towel and continue making until mixture is finished.

To make the dressing, combine the vinegar and dijon mustard.  Season with salt and pepper then pour in the olive oil slowly combining constantly to keep the dressing thick. Whisk to finish combining and add more oil if vinegar is too strong.

Arrange arugula on a plate with two broccoli patties and then drizzle dressing over everything. Serve.

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For more Sunday Supper Skinny recipes checkout the inspiration below:

Sizzling Skinny Appetizers & Soups

Healthy Skinny Mains & Sides

Guilt Free Skinny Desserts & Snacks

Join the #SundaySupper conversation on Twitter each Sunday. We tweet throughout the day and share recipes from all over the world. This week we will be sharing out special skinnified recipes! Our weekly chat starts at 7 p.m. ET and you do not want to miss out on the fun. Follow the#SundaySupper hash tag and remember to include it in your tweets to join in the chat.

Check out our #SundaySupper Pinterest board for more fabulous recipes and food photos.

Join us Around the Family Table this Sunday at 7pm Eastern Time and share your favorite healthy recipes with us!

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Fusilli Pasta with Sun-Dried Tomatoes and Broccolini

On January 31, 2011, in Recipes, by Chris Baccus
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My wife and kids like a simple pasta dish that is on California Pizza Kitchen’s menu. This is my attempt at mimicking it, and according to everyone it was a success. It’s fairly basic garlic and oil coated pasta dish that I’m sure a lot of restaurants offer as it is quick and simple.

I substituted Bartolini brand Torcetti for the Fusilli. Highly recommend.

Fusilli Pasta with Sun-Dried Tomatoes and Broccolini
Serves 4

1 lb fusilli pasta
1/2 cup extra virgin olive oil
1 tsp salt
5 garlic cloves, thinly sliced
1 Tbl dried Thyme or 2 Tbls fresh Thyme
8 oz. oil-packed sun-dried tomatoes, drained and thinly sliced
1 bunch broccolini
1/2 cup grated Parmesan cheese

Bring a large pot of water to a boil, add a dash of salt, and cook pasta to desired doneness, see package directions usually 10 minutes.

While pasta is cooking, add olive oil to a sauté pan over medium heat. Add garlic and salt and cook for 2-3 minutes before garlic slices burn. Add sun-dried tomatoes, thyme and broccolini to pan and coat cooking for 4 minutes on medium heat. Turn heat down to simmer.

What pasta is done, drain the water and add cooked pasta to sauté pan turning up the heat to medium and tossing to coat the pasta with the olive oil and vegetables. Add the 1/2 cup of Parmesan cheese last and turn to coat.

Serve immediately. You can add more cheese if you like after plating the dish.

 

Fettuccine Alfredo with Broccoli and Chicken

On March 7, 2009, in Recipes, by Chris Baccus
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Here is a simple pasta recipe that only takes 20 minutes to make. I highly recommend fresh pasta or at least the refrigerated pasta you can find at gourmet markets. If you’re local to SE Michigan, definitely add Ventimiglia Italian Foods in Sterling Heights to your shopping routine and pick up some of their fresh Fettuccine.

Fettuccine Alfredo with Chicken and Broccoli

Serves 4

1 lb fresh Fettuccine
1 1/2 cups heavy Cream
2 tablespoons unsalted butter
2 cups grated Parmesan
2 garlic cloves, smashed and sliced
1/4 teaspoon freshly grated Nutmeg
salt and freshly ground black pepper

1 boneless skinless chicken breat, cut into bite size slices
1 tablespoon butter
1 tablespoon olive oil
1 cup fresh broccoli, tops only

Boil enough water for the Fettuccine; add a few dash of salt to the water. Heat the butter and olive oil and cook the chicken in a sauté pan, turning to brown both sides, 10 minutes. Remove chicken from the pan, set aside.

Start the sauce, using the sauté pan you cooked the chicken in (do not wash). Add the butter and garlic to the pan on medium heat. Once the butter is fully melted add the heavy cream and Parmesan to the pan, mixing the sauce with a whisk. Add the grated nutmeg and salt and pepper to taste. Once well blended, get the sauce to a boil and then reduce heat to low and stir occasionally.

Put the broccoli in a small pan with water barely covering the vegetable. Add a dash of salt for flavor and heat the pan on high heat. Once boiling, let it cook for two minutes and then remove broccoli.

Add the broccoli and chicken to the sauce. Now, add the fresh Fettuccine to the pasta water that is boiling. Cook the fresh pasta for about 3 minutes and add the Fettuccine to the sauce in the sauté pan and mix the pasta and sauce together to fully coat while still in the pan, this is easiest if you add the Fettuccine in small batches and toss, repeat.

Serve the pasta and add some chopped parsley and sprinkle with more Parmesan. Add some garlic bread or focaccia slices to complete the meal.

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