Black Beans


Black Beans

This is a very simple and delicious side dish.  If you are concerned about the sodium content of the canned black beans, do what I do, rinse the beans under cold water before placing them in the baking dish.

Ingredients:

2 cans  Black Beans, drained and rinsed

1 tbsp. All purpose spice rub

1 tbsp. Cumin

½         Chili, chopped (optional, if you like the heat use it)

½ Cup Shredded, Mexican blend, cheese

Directions:

Preheat the oven to 370.  Place the rinsed beans in an oven safe baking dish and mix in the spice rub, cumin, and chili (if using).  Cover the top of the beans with the shredded cheese.  Cook in the oven till the cheese melts.  Do not overcook or the beans will dry out.  If you like your cheese crispy add a little water to the beans before cooking.  Remove from oven and let rest for about 5 minutes.

Chicken in Marinara Sauce


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Ingredients:

2  Chicken Breast, boneless, skinless

1/2 Jar Marinara sauce

Salt

Pepper, black, ground

1 tbsp. Romano cheese, grated

Instructions: Heat oven to 370 degrees. Place chicken in an oven safe dish. Season with salt and pepper. Cover with marinara sauce, place in the oven and cook for 1 hour. Remove from oven and allow to rest. Slice chicken and sprinkle Romano cheese on top. Serve with steamed broccoli and veggie couscous.

Serves 4

Pulled Chicken


Pulled Chicken

Simple to prepare and mostly cooks by itself in the crock pot.  If you can get chicken thighs that are skinless and boneless do so.  This makes it even easier to prepare.  I would rinse and dry the chicken before cooking.  As for the sauce, I prefer a red chili sauce, but use your favorite red or green sauce to cook the chicken.  I use the Greek yogurt to tone down the spice and it does a great job and gives the dish a smooth texture.

Ingredients:

1 lb.     Chicken thighs, skinned and boned

2 tbsp. All purpose spice rub

1 can    Red chili sauce, large can

½ cup  Greek yogurt

2          Green onion, chopped

Directions:

Add chicken, spice rub, and chili sauce to the crock pot and cook on low for 4-5 hours.  Remove the chicken and pull apart.  Take about 2 cups of the chili sauce and place it in a large skillet.  Use more if you would like more sauce.  Bring to a boil then to a simmer.  Add the yogurt, stir to mix.  Add the chicken, stir and keep on simmer for about 5 minutes.  Serve with Turmeric Rice and Peas.  Finish the dish by topping all with chopped green onion.

Grilled Sandwich


Yesterday being Friday meant that I was again too tired to cook.  Not wanting pizza or other fast food take out, I looked in the refrigerator and realized I had a lot of leftovers from the week.  I had some ham, roasted pork and pulled chicken.  What to do with all that food and be easy.  Break out the old George Foreman Grill and make grilled sandwiches.

I had two slices of honey wheat bread with a slice of swiss and provolone cheese with a big slice of roasted pork, sliced red onion, sliced avocado, two kosher pickle slices, stone ground mustard and grilled them in the George Foreman.  It took about two minutes and by the time I realized I did not take a photo, it was all gone.

Great way to do away with the left overs we end up with at the end of our weeks.

All Purpose Spice Rub


All Purpose Spice Rub

There are tons of spice mixtures on the market and we have all tried many of them, some better than others.  The biggest issue I have with the store bought varieties is the high content of salt.  I really want to get the flavor of the herbs and spice not just the salt.  So I decided that the only way to get what I want is to mix my own blends.  The following is what I use on a variety of meats and chicken.  Give it a try and let us know what you think.

All Purpose Spice Rub

2 Tbsp.            Chili powder

2 Tbsp.            Paprika

1 Tbsp.            Turmeric

1 Tbsp.            Garlic powder

1 Tsp.              Sea salt

1 Tbsp.            Ground black pepper

Mix everything together and keep in a spice jar and use it on any meat or poultry to kick the flavor up a little.

Baked Halibut Topped with Salsa


Halibut is such a tasty fish and combining it with a topping of an easy salsa makes for a very tasty dish.

Baked Halibut with Salsa

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Ingredients:

2          Halibut pieces about ¾ pound each

Salt and pepper

Salsa, recipe below

 

Salsa

Ingredients:

¼         Red onion

3          Roma tomatoes, seeded

2          Cloves of garlic

1          Serrano pepper

1 tbsp. Cumin

½ tbsp. Apple cider vinegar

½ cup  Cilantro

Salt and pepper

Juice of ½ lemon

Combine all ingredients in a food processor, pulse till chopped and blended.

Directions:

Preheat oven to 350.  Place fish on a sheet pan and season both sides with salt and pepper.  Cover fish with salsa and baked for about 20 minutes.  Checks often, do not overcook your fish.  Remove from oven and let rest for 5 minutes, serve with vegetable couscous.

Eggs, Tomatoes and Cheese


Start your day off right or have this easy dish for dinner.  Once the juice is sauteed out of the tomatoes you get this marvelous flavor that goes fantastic with the eggs.

Ingredients:

4          Eggs, beaten

1          Roma tomato, chopped

¼         Yellow onion, chopped

Salt and pepper

1 tbsp. Olive or coconut oil

1 tbsp. Herbs, dried, your favorite

2 oz.    Cheese, shredded

2 tbsp. Chives, chopped

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Directions:

Heat oil over medium heat, add onions and tomatoes, season with salt and pepper.  Stir often cooking until the liquid evaporates.  Add beaten eggs, season with herbs.  Stir until the eggs are still slightly runny and add cheese.  Stir to combine and melt.  Serve with chives on top.