… I Cook and Tell. Practical Recipes for the Every Day Cook.

Skinny Chicken Enchiladas

by Miss McBooty

Last night I fell asleep thinking about my grandma.  Mostly about how I miss those innocent moments where I went through my grandma’s jewelry as a little girl, delicately picking up each bracelet or pin and imagining myself wearing each piece like royalty.

I still have a very close relationship with my grandparents who have lived in Wisconsin all of their lives.  I only mention this because they like to remind me every single time I talk to them, always asking me how I could move away from them (as if things weren’t hard enough).  There is always a hint of guilt in their “hellos” and “goodbyes” and although I hate to admit it, it gets me every single time.

I miss them terribly.  They are now both in their 90′s and still kicking.  My grandmother is a cancer survivor.  My grandfather has survived not one, but two strokes.  I can only hope that I will be a fraction as strong as they have been as I grow older.

This recipe reminds me of them, in an uncanny way.  My grandparents are creatures of habit – always going to the same restaurants and splitting the same meals.  When I still lived in Wisconsin, I would invite them over from time to time and challenge them to try something new.  This is one of those recipes I would cook for them if I could.

I kind of threw this recipe together on the fly after previously seeing this recipe on Pinch of Yum …from whom I borrowed this photo because her photography is gorgeous.  Thank you!

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RECIPE: SKINNY CHICKEN ENCHILADAS

Serves 4 to 6

Ingredients:

  • 1 pound “skinny” chicken breasts
  • 1 tablespoon extra-virgin olive oil
  • ¼ cup water
  • ½ packet of taco seasoning
  • 6 flour tortillas (or 12 corn tortillas)
  • 1 can black beans, rinsed and drained
  • 1 can corn, drained
  • 1 hot house tomato, largely diced
  • ½ yellow onion, finely chopped
  • ½ packet of low-fat Mexican blend cheese
  • 1 avocado, sliced or diced
  • lite sour cream, watered down until smooth and drizzle-able
  • fresh cilantro, for topping

Directions:

Warm the olive oil in a medium sauce pan.  Add the chicken and water, cover, and simmer at a medium low temperature.  Do not turn the chicken and resist every urge to lift the cover.  Once the tops of the chicken breasts are no longer pink, give them a couple more minutes then take the cover off and prick with a fork.  Your chicken should be 90%-100% cooked.  Shred the chicken, add the taco seasoning and add enough water to cover the shredded chicken.  Simmer on low, covered, to let the chicken stew in the taco seasoning and soak up all of those flavors.

In the mean time, spray a cake pan with loads of non-stick spray and prep your veggies.  Warm your tortillas by wetting a couple paper towels and putting your tortillas between them.  Nuke the tortillas in the microwave for 45 seconds.

Preheat your oven to 400 degrees F.  Divide the chicken (reserving the juices) and tomato chunks between the tortillas, add about a tablespoon of black beans, tablespoon of corn and a sprinkle of onion to each.  Roll the tortillas up and place in the cake pan.  Drizzle the reserved chicken water and taco spices on the rolled tortillas, sprinkle the enchiladas with cheese and sprinkle the remaining onion on top.  Bake for 15 to 20 minutes, until the cheese is bubbly and the enchiladas are warmed.

Add your avocado chunks, sour cream drizzle and cilantro.  Devour!!

Note: 

If you have more time, slow cook the chicken, spices, water, tomatoes, onion, black beans and corn in a crock pot.  Simmer on high for 3 hours (or longer on low).  Use two forks to shred the chicken and mix everything together.

Each large enchilada (or two smaller enchilada) averages less than 400 calories each.


“Skinny Tuesday” Jambalaya

by Miss McBooty

With Mardi Gras just around the corner I figured it was time to dust off the ol’ beads and bring out the andouille.  Now, I haven’t been to New Orleans myself but it’s definitely on my list of places to visit … mostly to eat all of the food I can get my hands on!

None the less, I wanted to do something in the spirit of Mardi Gras while still keeping things light.  This is my healthier version of Jambalaya – my tip of the hat to New Orleans!

I cut the fat by substituting this wonderful chicken andouille sausage instead of using traditional andouille sausage (made out of pork and pork fat).  I also used brown rice instead of white rice to raise the fiber content.

I thought the dish was delicious with the mingling of spices from the andouille and the fresh shrimp, but if you’re feeling extra inventive you should throw in other lean proteins like chicken breast, turkey sausage, or heck, even some tofu (although not a protein, per se).  Just remember that anything labeled “andouille” means that there are a lot of spices (and some heat) in the sausage already.  Anything you add outside of that will not contain that well-loved heat that is so characteristic of Cajun food.  i.e. taste test and customize!

Here is how you make this surprisingly tasty Jambalaya.  This recipe is loosely based on this Pasta Jambalaya recipe and Running Love.  Thank you!

First, brown your delicious little sausages.

 Then chop your veggies and add those to the pan too.  Let those soften a bit before…

…adding your spices, rice and wet ingredients.

Once your rice is cooked, add the shrimp and cook until pink (or until your cooked shrimp is hot).  Really easy!

Serve and imagine yourself people watching on a balcony in the French Quarter (that’s what I do).

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RECIPE:  HEALTHY JAMBALAYA

Serves 6

Ingredients:

  • 1 tablespoon extra virgin olive oil
  • 12 to 16-ounces of chicken andouille sausage, casings removed and sliced into coins (sliced in half again if the coins are large)
  • 4 to 5 scallions, chopped, reserve a couple tablespoons for garnish
  • 1 green bell pepper, diced
  • 4 garlic cloves, minced
  • 1 (14.5-ounce) can diced petite tomatoes, with juice
  • 2 cups low sodium chicken broth (you may need more for simmering)
  • 2 teaspoons Worcestershire sauce
  • 1 cup brown rice
  • 1 teaspoon dried thyme
  • 1 teaspoon paprika
  • 1 teaspoon of Cajun seasoning, or to taste
  • 1/2 to 1-pound of uncooked shrimp, cleaned and tails removed (jumbo preferred)
  • Tabasco, to taste
  • Lemon wedge, optional

Directions:

Heat the oil in a very large skillet or large saucepan over medium to medium high heat.  Add in your chicken sausage pieces and let them sizzle until they are brown, stirring occasionally.  Add the scallions, green pepper, and minced garlic and cook for another 4 or 5 minutes, until the veggies have softened.

Add the tomatoes, chicken broth, Worcestershire sauce, rice, thyme, paprika and 1 teaspoon (or less) of Cajun seasoning (remember, you can always add more later).    Bring to a boil then lower the heat to a simmer and cover.  Cook for 45 to 60 minutes, or until the rice is cooked.  Add more broth if the contents start to look too dry.  Stir this mix occasionally so your sauce doesn’t stick to your pan.

After the rice is cooked, add the shrimp and cook for a couple more minutes, covered, until the shrimp is pink.  Taste test to see if there is enough heat for your liking.  If not, add more Cajun seasoning.  Remove from heat, garnish and serve with Tabasco for heat and a lemon wedge for brightness.

 

Need more Mardi Gras ideas?  Take your andouille sausage leftovers (if you have any!) and make a hash out of it!  Try out this Framed Cooks recipe.


Homemade Ravioli and Bomb Diggity Basil Marinara Sauce

by Miss McBooty

I’m one of those Americans that is a bit lost in her heritage, or maybe I should say my lack of heritage.  I didn’t have an Italian grandmother who taught me how to make noodles from scratch or an Ethiopian family who shared recipes centuries old.  I am who I am – a 100% American raised person.

I sometimes wish that I had more of an ethnic upbringing so I would have more to share with my future children (or future cookbooks) but I appreciate what I have learned throughout my cooking adventures.  I think of cooking as a learning experience of a lifetime.  I learn something every single time I create or recreate a recipe and homemade ravioli was no exception.

Now, this wasn’t my first rodeo with fresh pasta, but it did take me a few batches to get the hang of things.  Even after resting my dough was very springy.  I had to trick it into sticking to my countertop with a little water so I could add the filling.  I eventually figured everything out… except one little thing.  I knew this would be a tedious process so I made a double batch of the filling and the dough in hopes of freezing an extra batch.  Thing is, even with the double batches, I ran out of dough.

{DOH!}

Mister came up with a good idea for the leftover filling.  I predict a goulash recipe in the near future.  It’ll complement this gorgeous marinara sauce too.  A new favorite – simple yet sooooo finger licking good.  Simmer, simmer, simmer.  It’s worth the wait!

A big thanks to the wonderful website, My Italian Grandmother, for filling in the gaps here.

And without further ado, visual stimulation:

First, crack some eggs, add some flour and get messy, like so:

Wrap your dough and let it rest while you prep your meat filling (if you are using meat) and kick butt marinara sauce.

For the meat filling, chop your veggies, make ‘em sweat and add your beef.  Drain and add seasoning.

Drop the mixture into a food processor (preferably one bigger than mine) to make a meat paste.

(Vegetarians are freaking out now)

{MEAT PASTE!}

Set the paste aside.  Make your delicious meat-free sauce, cover and simmer. I recommend spraying the bottom of your pot before doing this. That was a lesson learned…

Chop of piece of dough from your dough ball, recover and roll the chunk out as thin and as long as you can.  If you like large ravioli, roll out two of these (one for the top and one for the bottom).  Add your filling, drag a bit of water around the filling with your finger, cover with the second strip of pasta dough and press the ravioli around the filling to seal.



For smaller ravioli, you can use one of these pasta strips, add a little less filling, and stretch the pasta around the filling, like so.

Snip excess dough and combine with your large dough ball or save for later to make scrap noodles.  Press the edges down with a fork if you’re feeling especially decorative.

Bring some water to a boil and add your ravioli.  They are done when they float to the top.  Pour some sauce on them and devour immediately.



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RECIPE:  HOMEMADE RAVIOLI AND BASIL MARINARA SAUCE

Yield: 32 smaller ravioli

PASTA DOUGH

Ingredients:

  • 3 cups unbleached all-purpose flour
  • 5 large eggs
  • pinch of salt

Directions:

With a stand mixer, beat the eggs and salt.  Attach dough hook and add flour a little at a time, beating well after each addition.  Increase the speed and knead the dough for 5-6 minutes, until the dough is smooth, soft and pliable.

Transfer the dough to a lightly floured surface.  Flour your hands lightly and knead the dough for a minute or two.  Wrap the dough in plastic wrap and let it rest at room temperature for 20-30 minutes.

Note:

Making the dough with a machine requires a little less flour than making it by hand.  Reserve 1/2 cup or so of the flour.  After the dough is kneaded, touch it.  If it is silky and slightly moist, it is ready; if it is too sticky, work in the reserved flour.

MARINARA SAUCE

Ingredients:

  • 2 small cans of crushed tomatoes
  • 1 medium onion, diced
  • 3-5 cloves garlic, minced
  • 1 tablespoon finely chopped fresh basil, or to taste
  • 1 teaspoon Italian seasoning
  • 1 teaspoon crushed red pepper flakes
  • salt and pepper, to taste
  • 1 teaspoon sugar
  • extra virgin olive oil

Directions:

Saute onion and garlic in oil.  Add crushed red pepper, Italian seasoning and basil.  Stir to combine.

Add crushed tomatoes and stir.  Fill about 1/3 can with water and swish around to clean tomatoes from sides and then pour into the next can and do the same thing.  Add to pot.  Stir and add sugar and pepper.

Let the sauce come to a boil, stir gently.  Reduce heat and let sauce simmer for 1 hour, stirring frequently. Taste and add salt and pepper as needed.

MEAT FILLING (OPTIONAL)

Ingredients:

  • 1 pound 85% lean ground beef
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 1 small carrot, grated
  • 1/2 stalk celery, diced
  • 1/4 cup pecorino romano cheese, grated
  • 1/4 cup parmigiano reggiano cheese, grated
  • 1 teaspoon nutmeg
  • 1/2 teaspoon ground allspice
  • salt and pepper to taste
  • extra virgin olive oil
  • 1 egg

Directions:

Sweat onion, garlic, carrot and celery in oil.  Once vegetables soften add ground beef, breaking up the meat as you add it to your pan.  Cook until browned and cooked through.  Drain the fat and add the mixture to a food processor, pulse until smooth.  Add egg and cheese and pulse to combine.

ASSEMBLY

Lay the pasta sheet on a floured surface.  Place your meat or cheese filling about an inch apart on one half of the sheet.  Use less than 1 tablespoon of filling (more if you want bigger ravioli).  Dip your finger in water and drag your finger around each filling.  Place the unused portion of the dough sheet over the half with the filling.    Press out all of the air from around the meat and press down lightly on the dough to seal.  Cut with a round biscuit cutter or cut into squares.

NOTE:  Make sure you save all of your scraps of dough.  These are always nice in soups or with sauce for lunch later.  Cut into strips and cook these in salted boiling water for 3 minutes.

To cook the ravioli, bring a large pot of salted water to a boil.  Carefully add ravioli (if they were frozen you do not need to defrost) to the pot and stir.  When ravioli float to the top they are ready.

TO FREEZE

Sprinkle a baking sheet lightly with flour or cornmeal.  Place ravioli on the baking sheet in a single layer.  Place in freezer for at least a half hour, or until frozen through.  Place in large freezer bags and lay flat.  You do not need to defrost these when you want to cook them.


Three Bean and Ham Soup

by Miss McBooty

My co-worker has raved about this soup for months now.  She claims it’s the “best soup ever.”  I was a bit hesitant.  I mean, this soup doesn’t have any chicken, bacon, or cream in it — how in the world could this soup be even remotely good?  :)

Now I have never made a ham and bean soup before, let alone eaten one, so I really don’t know how this compares to other ham and bean soups.  But what I can tell you is this — this soup is irresistibly tasty.  Do it!

I used dry beans for this recipe.  You obviously don’t have to, but if you do use dry beans, I have one piece of advice: Do NOT leave the kitchen while your beans boil, or you may have a big mess on your hands… woops!

To begin, chop your veggies.

Chop, chop, chop…

Sauté the veggies and ham in a pan until the onions are tender. Add the remaining ingredients, except the peas and parsley, and simmer for 30 minutes. Add peas and cook for 5 minutes then serve with parsley.

Suck down with a huge hunk of French bread.  NOM!

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RECIPE:  THREE BEAN AND HAM SOUP

Serves 8

Ingredients:

  • 1 pound fully cooked ham, largely diced
  • 1 medium onion
  • 3 cloves garlic, minced
  • 2 tablespoons butter
  • 3/4 cup carrots, diced
  • 3/4 cup celery, diced
  • 2-3 (16-ounce) cans of beans, rinse and drained (I used kidney, chili and Great Northern beans)  **see note
  • 4 cups of chicken broth, low sodium
  • 1 cup water
  • 1 cup potatoes, peeled and diced
  • 1/2 teaspoon pepper
  • bay leaf
  • salt, to taste
  • 1/2 cup frozen peas
  • 2 tablespoons fresh parsley, chopped

Directions:

In a large saucepan, sauté ham, onion and garlic in butter until the onion is tender.  Add the carrots and celery and sauté for another minute or two.  Add the next six ingredients, cover, and simmer for 30 minutes, or until vegetables are tender.  Remove the bay leaf, taste test and add salt if necessary.  Add peas and cook for another 5 minutes.  Add parsley and serve.

Note:

To use dry beans, soak your beans overnight (do not skip this step… unless you love flatulence!).  Drain and replace with enough water to cover the beans by an inch.  Bring to a boil, cover then lower the heat to your lowest setting.  Allow the beans to simmer for an hour or two, until the beans are tender.  You will need to check on the beans from time to time to make sure there is enough water to keep the beans moist.


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