Swordfish with Quinoa Salad
This is an easy dish to prepare. The most difficult part is chopping the vegetables. I grilled the fish and it came out very moist.
Swordfish is seasoned with ground pepper and chopped tarragon. Place on a hot grill and cook for a few of minutes on each side. How long will depend on how hot your grill is. Do not overcook. Remove to a serving plate.
2 cups water
1 cup quinoa
1 Zucchini, diced
¼ Red onion, diced
1 Bell pepper, diced (your favorite color)
3 Scallions, Chopped
2 tbsp. Olive oil
Jamaican Seasoning, as much as you like
Bring the water to a boil in a medium sauce pan. Once boiling add the quinoa, stir and bring back to boil. Reduce heat to low and let cook covered until all the water is absorbed and the quinoa is tender. Set aside to cool.
Place the diced vegetables in a bowl, add the cooled quinoa and combine. Season the salad with Jamaican seasoning, as much as you like. Add the olive oil and combine. To serve place in a ½ cup measuring cup and compact. Place upside down on the plate and remove the measuring cup slowly. Serve with the swordfish. I finished the plate with just picked tomatoes.
Tri Tip Steak (Frugal Man’s Filet)
This is the frugal man’s filet mignon. When tri tip roasts are on sale you can pick one up for around $3.99 per pound. From this roast you can cut about four nice 2” steaks and have lots of meat left to turn into a great beef stew. This can be a very inexpensive and flavorful cut of beef if seasoned and cooked properly. You will not get the butter tenderness of the fillet but you will get a very tender piece of meat with a great beef flavor.
4 2” tri tip streaks trimmed
2 tbsp. All purpose spice rub
1 tbsp. Olive oil
1 tsp. Butter
Season the steaks with the all-purpose spice rub and let sit at room temperature for around 30 minutes. Heat the olive oil and butter in a skillet over medium heat. Add steaks, brown on both sides cooking to a medium rare doneness. Transfer to a plate and let rest for ten minutes before serving. Serve with steamed asparagus and roasted potatoes. You can eliminate the butter if you are watching calories without hurting the outcome.
Corned Beef and Cabbage
If you’re not familiar with corned beef you have been missing out on a great meal. Corned beef and cabbage is a traditional Irish dish that should be enjoyed often by everyone. I cook mine in a crock pot for six hours. Yes, you can cook it on the stove top but I prefer the even temperature of the crock pot. I also do not cook my vegetables with the meat. I cook them along in a large pot of seasoned water. The last thing I cook is the cabbage; I do not like overcooked cabbage. So give this a try and let me know if I have converted you.
2 corned beef
3 cups chicken stock
2 large potatoes cut in large chunks
1 rutabaga cut into large chunks
4 carrots cut into large chunks
1 green cabbage quartered.
Put your corned beef in the crock pot and add chicken broth. Cover and cook on high for 6 hours.
With about an hour left of cooking the beef place your vegetables, except the cabbage, in a large pot of boiling, seasoned water and cook until tender. Remove
Remove the beef and let rest before carving.
Place the cabbage and vegetables into the water and cook until the cabbage is tender, remove to a serving bowl
Cut the corned beef across the grain and serve with your favorite mustard.
Chicken Stir Fry
Cooking with a wok is a wonderful way to prepare food. The one thing you have to remember is to cut and chop everything in advance because once you start cooking you will not have time to cut and chop due to the speed of cooking with a wok. So do your cutting and chopping in advance and go for it. The other item to get prepared is the sauce you will use. Experiment with many ingredients to find your favorite sauce for your stir fry. I have included my favorite for you to try. If you do not have a wok you can use a large, deep skillet.
2 tbsp. Coconut oil
½ Yellow onion, chopped
2 Carrots, sliced thin
½ Red pepper, sliced thin
1 Zucchini, sliced thin
1 Yellow squash, sliced thin
10 Green beans, chopped
4 Brown mushrooms, sliced
½ lb. Egg noodles
2 Chicken breast, skinless and boneless, sliced thin
½ Chili, chopped (I like Serrano)
2 Green onions, chopped
5 tbsp. Soy sauce, less sodium
1 tsp. Sesame seed oil
1 tbsp. Deli mustard
¼ tsp. Red Curry paste
1 tsp. Cumin
½ tsp. Ginger
½ tsp. 5 Spice Powder
Combine all ingredients and mix well.
Cook the egg noodles in a large pot of salted water.
Heat 1Tbsp. coconut oil in a wok at medium high heat. Add the onions and carrots, stir fry until the onions begin to soften. Add the red pepper and stir fry for 30 seconds. Add the green beans and stir fry for one minute. Add the zucchini and yellow squash and stir fry for 30 seconds, season with salt and pepper. Remove the vegetables to a serving bowl.
Add 1 tbsp. coconut oil to the hot wok and add the chicken. Season the chicken with salt and pepper. Stir fry the chicken until the chicken shows no pink flesh. Add the chili and stir fry for 30 seconds. Add the sauce and stir fry until the chicken is cooked through. Add the cooked egg noodles and toss in the sauce and chicken. Return the vegetables to the wok and combine with the chicken and sauce. Add the mushrooms and green onions and serve.
Something very basic that we all should cook frequently because you can usually get more than one meal from it and it is economical. The problem is that sometimes we overcook the chicken or get a greasy mess. The trick to a great roasted chicken is to place a wire rack in the bottom of the roasting pan and place the chicken on top of the rack. The other key is to season the chicken well and not to overcook the chicken. I know we are all afraid of undercooked chicken so what do we do? Get a good oven thermometer so you can tell the temperature of your roasted chicken.
1 whole Roasting chicken
1 tbsp. Olive oil
1 tbsp. Butter
Salt and pepper
1 pinch Red pepper flakes
1 bunch Green onion tops (green only)
Rub olive oil all over the roast chicken. Put butter under the skin on both sides of the breast. Season the roast chicken with onion, garlic, salt, pepper, oregano, basil, and red pepper flakes to taste. Put the tops of the green onions into the cavity of the chicken. Place in a 375 oven and roast for 1 hour and 15 minutes. Keep an eye on your oven thermometer to make sure you don’t overcook the chicken. Remove from the oven and let the chicken rest for at least 15 minutes before carving.
Mac & Cheese
I was looking in the refrigerator last night trying to figure out what to cook when I noticed I still had some cheese sauce left. This cheese sauce should never be forgotten, it is too good. So, being Friday I was having the urge for some type of comfort food to compensate for a really crappy week that Lynda and I had. It was a no brainer, mac & cheese.
½ cup Bread crumbs
1 Roma tomato, sliced
Extra virgin olive oil
Heat the cheese sauce over low heat stirring often. Preheat the oven to 350. Cook the pasta until aldente. Add the cooked pasta to the cheese sauce. Place your mac & cheese into an oven safe dish. Cover with the bread crumbs and tomato slices. Sprinkle a little olive oil on top. Place in the oven and cook for about 30 minutes. Put the mac & cheese under the broiler to brown the top. Be careful it does not burn.