Tag Archives: Onion

Salmon Cakes II

This week I revisited my tasty salmon cakes. I made a small change to them but it was such a difference I just felt I had to share it. I just plain didn’t think it was possible for these to get even tastier. My husband made the suggestion of coating the cakes in potato instead of panko. They are much easier to coat now and the nutritional value of them is much better! This is definitely how I will be making them from now on. Look how pretty they turn out!

  • 1/2 tsp pepper
  • 1 tsp old bay seasoning
  • 2 tins salmon, boneless and skinless
  • 1/4 cup light mayo
  • 1 shalot, diced fine
  • 1 egg white
  • 1/4 cup parsley
  • 3 tsp lemon juice
  • 3 tbl panko breadcrumbs
  • 1/4 cup instant potato flakes (in a separate bowl)
  1. Combine all except the potato flakes in a bowl.
  2. Form into 6 patties (use an ice cream scoop as a measure)
  3. Dip the patties in the potato flakes.
  4. Spray a baking sheet and preheat your broiler a bit.
  5. Cook the cakes under the broiler for 4 minutes per side.

My original attempt is here: Salmon cakes

As you can see I changed the seasonings just a little and the coating. Here are the new servings! Makes 6 slider sized patties. Each patty contains 96 calories, 4 grams of fat and .7 grams of fibre. It’s just a small adjustment in the values but I think they make a nicer salmon cake. I find that the potato flakes are an easier coating to work with too. Win/win really! In the picture I served them with a sweet heat mustard. Num!

Fajita Spice Blend

My husband tends to wrinkle his nose whenever I pick up a fajita or taco packet or kit. I like to sing the little song that goes with them, I find them a tasty guilty pleasure but they appear to be the bane of his existence. The prepackagedness of them seems to be his biggest complaint.  Oh yeah, revel in my created word of the moment. Mmmmmm. Moving on, I decided to break down and make my own spice mix for fajita. I can’t believe how easy it was really. Although, I will miss my husband loudly announcing in the grocery store that I was getting Fa-jI-tahs…oh yeah…the j is not an h sound for this one. The stares from aghast women as they cover the ears of their precious innocent giggling children. Won’t anyone think of the children? Alright…maybe there weren’t many aghast women or scandalized children but you get the idea. Funtimes.

  • 1 packet chicken reduced salt oxo
  • 2 tsp garlic powder
  • 1 tsp cayenne pepper
  • 3 tbl paprika
  • 3 tbl chili powder
  1. Combine, store in a sealed jar.

For chicken fajita:

  1. Sprinkle 3 tbl worth of the spice and 1 tsp of olive oil onto two chicken breasts cut into strips. Stir, and allowed to marinate for 1 hour.
  2. Slice a medium onion and pepper.
  3. Heat a pan to medium. Add the chicken to the hot pan, brown and cook until done.
  4. Add the onions, peppers, and 1/4 cup water. Cook until the water reduces to form a nice thick sauce.

Serve on a whole grain tortilla or on a salad. Serves two. Each serving contains 178 calories, 5.1 grams of fat, and 3.5 grams of fibre. I imagine this mix would be good for beef, pork and tofu as well.

Beef Bulgogi

When I was in my second year of university this korean restaurant opened. I was absolutely delighted. Korean food was something you had to get out to Toronto to have for the longest time before that. My mom’s favourite dish is the ever popular Bi Bim Bop but for me I have to say it’s the bulgogi. I’m still amused by the childhood memory of my mom talking about getting some bim bop and seriously thinking she had made up such a fun sounding dish. Sure, korean food is everywhere now but it can still be pretty high in fat and calories. You shouldn’t have to give up healthy food just to have those fun korean dishes. Ofcourse, I’m in no way traditional this is just my attempt.

  • 1 tsp rice wine vinegar
  • 1/3 cup soy sauce
  • 2 tbl honey
  • 3 garlic cloves, pressed
  • 4 green onions, cut into 1-2 inch pieces
  • 1 tsp ground pepper
  • 300 grams sirloin cut thinly into stir fry strips
  • 5 cup savoy cabbage, sliced
  • 1 tbl toasted sesame seeds
  1. Combine the rice wine vinegar, soy sauce, honey, garlic and pepper in a large bowl. Add the beef strips, stir until well coated. Allow to marinate atleast 4 hours, overnight is best.
  2. Heat a wok or frying pan to medium. Add cabbage and 2 tbl of water. Stir fry until soft, usually just a few minutes.
  3. Heat the pan to medium high. Spray the pan, remove the meat from it’s marinade and add to the wok. Don’t cook in the sauce just yet or the meat won’t have the greatest consistency. Stir fry for 4-5 minutes. Add the sauce, cabbage, and onions. Cook for 2 more minutes. Sprinkle with toasted sesame seeds.

Doesn’t take much to get your bulgogi on does it? Serves 4. Each serving contains 242 calories, 7.3 grams of fat, and 3.6 grams of fibre. This is great served on rice. Like your bulgogi a bit hotter? I highly recommend adding some of that chili garlic sauce to your marinade at the beginning. You know, the one with the rooster on it. Num!!

Hardcore Hobbit: Roast Pork

So, in the game roast pork is made from pork, onion and butter. The item is described as being “cooked simply”. Well hmmm, that leaves far too much wiggle room. So I sat down and asked…wwhd…what would hobbits do? hehe. The answer was obvious really. Stuff it with mushrooms ofcourse! I love stuffed pork tenderloin. Lovely organic mushrooms were even on sale this week. So, I sent my husband out on a mission of mushroom retrieval and began plotting. The end result was delicious!

  • 1 tbl extra virgin olive oil
  • 150 grams crimini mushrooms
  • 2 tbl yellow onion, chopped
  • 1 small  garlic clove
  • 2 tbl dry sherry
  • 1 tbl chopped fresh basil
  • 1 tsp light butter or butter flavoured cooking spray
  • 12 ounces pork tenderloin
  • salt and pepper
  1. Slice the pork lengthwise but not all the way through, open it up, cover with plastic and pound flat. I find 1/2 inch or 3/4 inch thickness works best for me.
  2. Puree the olive oil, mushrooms, onion, garlic, sherry, and a bit of salt and pepper together until you get a smooth almost mousse like consistency.
  3. Fill the center of the pounded pork with the mushroom filling and roll closed. Bind it closed using either cooking twine or toothpicks.
  4. Melt the butter and brush on the tenderloin or spray with butter flavoured cooking spray. Season by sprinkling with salt, pepper, and chopped basil.
  5. Bake at 350F for 45 minutes. Allow to rest for atleast 5 minutes before slicing and serving.

Serves 4. Each serving contains 215 calories, 9.6 grams of fat, and 2.6 grams of fibre. Calculated using light butter although this time I used cooking spray. I served this with a lovely butter lettuce salad. A side note this mushroom mousse recipe of mine was originally used to fill homemade ravioli. So delicious! If you are also a home pasta maker I definitely recommend this as a filling. My original recipe for the pasta filling though was half baby bella and half shitaake. Either way is very tasty.

Mexican Style Low Fat Layered Dip

Come on, everyone has a recipe for these. They are so great for parties or in my case role playing groups. I usually have a chili layer I include in these but I skipped it this time to make it more vegetarian friendly. Served this with a choice of regular tortilla chips and baked chips…and it disappeared fast. Such a crowd pleaser and really not that hard to portion control for yourself. Get a spoon and grab a cross section for yourself, fill up a ramekin (which is usually 1/4 cup) and you have yourself one serving of this dip! That and you won’t have to fight the others as they omnomnom this too. Why no pictures of it baked? Because as soon as it came out of the oven it was grisly zombie scene of devouring frenzy. Goodtimes.

First layer ( the jalapeno popper inspired layer)

  • 5 oz. Fat free cream cheese
  • 1 jalapeno pepper (with seeds)

Second layer ( guacamole inspired layer)

  • 1 avocado
  • 2 cloves garlic
  • 1 tsp lime juice
  • 1/2 small onion
  • salt and pepper to taste

Third layer

  • 4 tbl Taco sauce of desired hotness or chili layer

Fourth Layer (bean dip inspired layer)

  • 1 cup low fat refried beans
  • 1 tbl lime juice
  • 2 tsp. Taco seasoning

Fifth layer

  • 1/2 cup shredded light cheddar cheese
  • ¼ cup chopped green onions
  1. Combine ingredients for first layer in a blender. Jalapeno first and then added the cream cheese, room temperature. Spread evenly on bottom of oven proof container. I use my loaf pan, always the perfect size.
  2. Combine the various layers ingredients and layer them on top accordingly. For the bean layer I used the blender. Finish it up by sprinkling the cheese on top and then topping with green onions (if serving cold, if baked add green onions after baking).
  3. Two ways to serve this. Keep in the refrigerator for an hour and serve cold or heat oven to 350F and bake for 30 minutes (or until cheese is just the way you want it). I prefer the hot way.

Makes about 8 servings of about 1/4 cup. Each serving contains 102 calories, 4 grams of fat and 3.6 grams of fibre. Calculated assuming you used a taco sauce layer, if you go with chili make sure you add those values! Totally delicious!

 

Potato Pancake

Yes, this is also called a Latkes but really I first heard them called potato pancake so I’ll go with that. A tasty brunch item or even a dinner side dish. These are great on their own with a bit of fat free sour cream and sautéed onions, or topped with  light cream cheese and salmon. Num! No limits with these really. I’ve even seen them eaten with honey. Sweet and savoury. My grandmother would often make something similar to these for breakfast. Want to add a bit more flavour to your potato pancake? Try subbing in a bit of shredded carrot or celery root instead of half of the potato. It’s great and more veggy nutritious goodness! These particular pancakes were made by my husband for a special weekend breakfast under some advisement from me. Goodtimes.

  • 200 grams potato
  • 1 small onion
  • 1 tbl whole wheat flour
  • 2 egg whites
  • salt and pepper to taste
  1. Grate potatoes and onion using the coarse side of the grater. Stir to combine. Using a colander, squeeze the mixture to get the excess liquid out.
  2. Move the mixture to a bowl. Add the flour, egg whites and seasoning.
  3. Spray a pan with non-stick. Heat to medium, when hot enough drop 1/4 cup of batter into piles on the pan. Leave plenty of room between the piles. Press the piles to form a flat pancake.
  4. Allow to brown on the bottom, about 3 minutes, flip carefully and allow other side to brown. Serve.

Makes plenty to serve 2 people. Each serving (half of the resulting pancakes) is 123 calories, .4 grams of fat and 3.1 grams of fibre.

Falafel

A creamy and crispy meal. I love falafel. I was introduced to this dish by a friend I had in high school, she was a vegetarian and from an Israeli family. I am so glad she made me try them! I have been in love with them ever since. It’s so hard to find good ones though. I have been to restaurants that just make them so dry! Sometimes not even a mix turns out right. Not to mention the deep frying that happens to these delicious patties. These were my husband’s first taste of falafel and you know what…he liked it!! Total win.

  • 1 can (18 ounce) chickpeas, rinsed and drained
  • 1/4 cup onion
  • 1 tsp cumin
  • 1/4 cup dried parsley
  • 2 garlic cloves
  • pinch of salt
  • 1/4 tsp black pepper
  • 1/4 tsp red pepper flakes
  • 1 egg white
  1. Combine all the ingredients in a blender or food processor. Pulse until the mixture smooth.
  2. Cover and refrigerate for 30 minutes.
  3. Shape the mixture into small patties. I used my cute little slider maker to do this. I made 8 patties.
  4. Heat a skillet over medium heat and spray with non-stick. Add the patties. Cook for about 3-4 minutes per side, you should be getting a nice golden and crispy colour before you flip.

Serves 2 starving hobbits having a vegetarian night. Each serving (of about four patties) is 349 calories, 3.3 grams of fat, and 12.8 grams of fibre. Served in a pita with either some hummus or tzatziki, hot sauce, lettuce, and onions this meal is to die for. Crispy on the outside and creamy in the middle. LOVE! You could probably break this into a meal for four with a side dish. Between the two of us we were so full after this meal. So totally worth it though. Num.

Hardcore Hobbit: Chicken Stock

A bit of a later day post than usual today. It was a Brrrraaaargh day out there today….meaning it was cold and crazy busy. Well, I can’t think of a better time to put up a less complicated and comforting hardcore hobbit. This is an ingredient recipe in the game and real life really. Having a good soup stock in my freezer is definitely a must, be it chicken, vegetable, beef, turkey, etc. Let’s face it soup rocks. It makes you feel better when sick, full for low calories and fat, warms you up on a cold day…and in some cases cools you down on a hot day. In the game chicken stock is made from water, green onions, and chicken. Simple enough really…and oh so tasty.

  • chicken carcass from roasted chicken (hehe I got to say carcass in a recipe) with bits of leftover chicken
  • 3 green onions, sliced
  • 1 tbl dried parsley
  • 2 tbl white wine
  • 6-8 cups of water
  • Salt and pepper to taste
  1. Place all in a crockpot and allow to cook on low for 8 hours.
  2. Allow to cool, skim the fat off the top, remove bones, and store for future num.

Makes 6-8 cups of chicken stock. The recipe really varies given your volume of leftover chicken bits. I had about 1 cup of chicken bits. I got about 8 cups of stock from my attempt. Each serving of one cup came out to 31.7 calories, .2 grams of fat, and .1 grams of fibre.

Boeuf Bourguignon

Putting the peasant back into this peasant food inspired haute cuisine dish. This is only vaguely close to the cooking processes used for this dish today. It’s easy and tasty this way though…and I don’t argue with tasty. She fights dirty. Ofcourse, the other thing that makes this dish a good idea for hungry hobbits all over the world….MUSHROOMS!! See? Tasty fights dirty bigtime. The key to make this healthier is really in the cut of your stewing beef. Try to get one that only has a bit of marbling. If you can get sirloin stewing beef then you are golden. Some butchers offer “steak ends” which are the bits they cut off those sirloin steaks to make them beautiful. These are awesome lean cuts that are perfect for this dish. The other reason I absolutely had to post a beef dish today? I was watching ‘Come Dine with me Canada’. On it was this woman who kept complaining that when she was dieting all she could eat was chicken, that is why she dislikes chicken. Sheesh. No idea what diet she was trying but I seem to be doing just fine and NOT living on just chicken. So there. It’s not a beautiful picture, as I embraced it’s peasant roots, but it sure was tasty.

  • 1 slice bacon, chopped
  • 1 pkg crimini mushrooms, sliced or puree (according to preference)
  • 8 pearl onions (I used red pearl onions for colour)
  • 3 cloves garlic, minced
  • 3 tbl cornstarch (I like my boeuf with a thick sauce, if you don’t skip this)
  • 1 tsp poultry spice
  • 1/2 chicken broth
  • 1 cup red wine
  • 2 large potatoes, cubed
  • 4 carrots, sliced
  • 2 celery stalks, sliced
  • 8 oz stewing beef
  • salt and pepper to taste
  1. Heat a pan to medium, add bacon, garlic and mushrooms. Cook until the bacon is crispy. Drain the fat and pour into a crockpot.
  2. Toss the beef in cornstarch to coat then add to the pan and brown. You just want to sear the meat here, not cook it. Pour into the crockpot.
  3. Deglaze the pan with the red wine, scraping off the browned bits from the pan. Pour into the crockpot.
  4. Add the remaining ingredients to the crockpot and allow to cook on low for 8 hours or high for 5 hours.

Makes 4 servings. Each serving contains 278 calories, 5.7 grams of fat and 3.8 grams of fibre. Very diet friendly to me. Living on chicken, heh, the very idea!

 

Hardcore Hobbit: Roasted Chicken with blue cheese and onion stuffing

Oh num! I love my cheeses very sharp and this definitely did the trick for me. Ofcourse, if you are not as much of a fan of sharp cheese or the idea of blue cheese just oogs you out, you can just substitute with any other cheese you love. This hardcore hobbit was so simple to start with. The game suggested: chicken, salt, and a pouch fine seasonings. With that chicken so tasty and roasted your vitality will be renewed. Well, I felt a tasty chicken like that needed a stuffing and the grocery store had this lovely blue cheese on special and roasting chicken….well….I think you know what happened.

  • 3-4 lb chicken
  • 4 slices of whole wheat bread
  • 1/2 medium onion, sliced
  • 40 grams blue cheese
  • 1 tbl dried parsley
  • 6 fresh basil leaves
  • 1/2 tsp fresh rosemary
  • 1 tbl extra virgin olive oil
  • black pepper and sea salt to taste
  • butter cooking spray
  1. Cube or tear bread into pieces. Season with parsley, black pepper and salt.
  2. Saute the onions in a sprayed pan until golden, pour into the bread mixture. Add olive oil and toss to coat.
  3. Crumble the blue cheese into the mixture and stir in carefully.
  4. Stuff into the chicken. Truss the chicken using cooking twine to help it keep it’s shape. Some stores will do this for you. Spray with cooking spray. Season the chicken with basil, rosemary, salt and pepper.
  5. Place in roasting pan and bake uncovered at 425F for 15 minutes. Reduce the heat to 375F and bake for 1 hour.

Serves 4. Each serving contains 191 calories, 8.2 grams of fat, and 1.7 grams of fibre. This assumes that your portion comes from the breast meat mostly and that you remove the skin before eating. Sure, I had a bit of skin but I was being naughty. Shhhh.