Category Archives: Main Course

Butter Chicken in the Instant Pot

In a blender puree together:

      • 28 oz can of diced tomatoes, UNdrained
      • 2 jalapeño peppers seeded and chopped
      • 2 TBSP fresh ginger root, peeled and chopped (or use the tube kind)

When smooth, blend in:

      • 3/4 cup Greek yogurt
      • 3/4 cup whipping cream
      • 2 tsp kosher salt

Turn the Instant Pot on to “Sauté” and add:

      • 1/2 cup butter, unsalted, or ghee

When the butter is hot, brown both sides of:

      • 12, or up to about 20 boneless, skinless chicken thighs

Do this in batches so as not to crowd the pot.  When pieces are browned, put them into a bowl.

When all chicken has been browned, and removed from the Instant Pot, in the hot butter sauté until golden:

    • 1 cooking onion, finely chopped

To the golden onion, stir in:

      • 2 tsp ground cumin
      • 1 TBSP paprika

Stir for about 30 seconds, then pour in the mixture in the blender, along with the chicken & its accumulated juices. Stir very gently to combine. Cancel the “Sauté” command.

Put the lid on, and lock it into place.  Ensure that the vent is set to closed.

Select manual “HIGH” pressure, and 5 minutes cook time.

When timer beeps, turn the Instant Pot off, and let pressure release naturally for 10 minutes.  After 10 minutes, use a quick pressure release to let out any remaining pressure; watch out for steam!

The fat will have floated to the top of the butter chicken. Skim off about 3 to 4 TBSP of the hot butter putting it into a small bowl.  Into the small bowl of hot butter, whisk in until very smooth:

      • 2 TBSP all purpose flour

Select “Sauté” again, then stir in:

      • 2 tsp garam masala
      • 2 tsp toasted cumin seeds, ground up (toast in dry frying pan and crush them before hand)
      • the butter and flour mixture that is in the small bowl

Bring to a boil, and cook for a few minutes to thicken.  Turn off Instant Pot and add:

  • 1/4 to 1/2 firmly packed minced fresh cilantro

Stir gently, and serve.

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Filed under dinner, food, Main Course, Protein, whole food

Korean-BBQ-Inspired Beef Bowl

Serve on cooked brown rice; add any other veggies that appeal.

The Sauce:

  • 1⁄4 cup brown sugar, packed
  • 1⁄4 cup soy sauce
  • 1 Tbsp sesame oil
  • 1⁄2 tsp crushed red pepper flakes

Whisk the above ingredients together in a small bowl, and set aside.

The Beef:

  • 1 Tbsp vegetable oil
  • 3 cloves garlic, minced
  • 1⁄2 tsp fresh ginger, grated
  • 1 medium-sized cooking onion, diced
  • 1 lb ground beef
  • 3⁄4 cups frozen peas
  1. Heat vegetable oil in a large skillet over medium high heat. Add onion, and cook until softened.
  2. Add the garlic and ginger and cook for another minute.
  3. Add ground beef and sauté, breaking it apart, until no pink remains. Drain off excess fat.
  4. Add the peas and the sauce, mix well, and cook until hot.
  5. Serve immediately, on top of cooked brown rice.

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Tuna Noodle Casserole

  • 2 Tbsp olive oil or butter
  • 2 celery stalks, diced small
  • 1 small cooking onion, diced
  • ½ jalapeno pepper, finely diced
  • 1 tsp Old Bay seasoning
  • 2 Tbsp all-purpose flour
  • 1 ¾ cup milk
  • ¼ cup sour cream
  • 1 Tbsp Dijon mustard
  • ¾ cup grated sharp cheddar
  • 2 cups dry macaroni
  • 1 cup to 1 ½ cups frozen peas
  • 2 tins tuna, drained and flaked

 

Topping:

  • 2 Tbsp butter at room temperature
  • ¼ cup grated sharp cheddar
  • 1 cup Panko bread crumbs (or other crunchy crumbs)

 

Heat oven to 350F.  Butter an 8” x 8” glass baking dish, and bring a large pot of salted water to a boil.

While making the sauce, cook macaroni according to package directions, drain, and set aside in its pot. Do not rinse!

Heat butter in medium sized saucepan, and add celery and onion.  Sauté, without browning, for about 5 minutes, or until soft.  Add jalapeno and cook for 3 more minutes.

Add the seasoning and flour to the vegetable mixture, stir and cook for about 1 minute.  Add milk, and stir till smooth. Bring to a gentle boil, and cook until thickened, about 5 minutes.

In a small bowl, whisk together the sour cream and the mustard, then stir mixture into sauce. Stir in the ¾ cup cheese.

Add the peas and the tuna to the hot mixture.  Gently stir until combined.  Pour into the buttered pan, and even out with back of spoon.

Mix the topping ingredients together in a medium bowl (I use my fingers).  Sprinkle topping evenly over casserole.

Bake for about 30 minutes, until bubbling and browned.

 

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Filed under comfort food, dinner, food, Main Course, Protein, whole food

Turkey Patties II

  • 1 lb. ground turkey
  • 1 tsp onion powder
  • 1 tsp smoked paprika (or 1/2 tsp paprika + 1/2 tsp smoked paprika)
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1/2 tsp ground coriander
  • big pinch of cayenne
  1. With two forks, combine all ingredients; try not to compact the ground turkey. The mixture will be sticky.
  2. Heat up a non-stick skillet, then form mixture into three or four patties, one patty at a time, gently placing each into the pan as they are formed.
  3. Cook for 5 to 6 minutes per side.
  4. Serve in a bun, or with a salad of greens, tomatoes, and avocados dressed with olive oil, balsamic vinegar, and salt and pepper.

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Speedy Curried Coconut Lentils

adapted from Alexandra Stafford’s delicious recipe at Food52

Serves: 4
  • 3 Tbsp coconut oil or extra-virgin olive oil
  • 1 Tbsp fresh ginger, peeled and minced (I use the fresh stuff in a tube)
  • 2 large garlic cloves, minced
  • 1 small onion, minced
  • ½ tsp ground coriander
  • ½ tsp cumin seeds PLUS ½ tsp ground cumin (or 1tsp of either)
  • 1 tsp ground turmeric
  • 1 cup split red lentils (they’re orange prior to cooking, then turn yellow-ish when cooked)
  • 1 398ml can full-fat unsweetened coconut milk
  • the empty coconut can filled with water
  • 1 tsp salt (or use 2 tsp kosher)
  • 2 Tbsp cilantro, finely chopped

[to serve, see below, after step 3]

  1. In a large saucepan over medium heat, slowly sauté the ginger, garlic, onion, coriander, cumin, and turmeric for about 10 minutes, or when all of the onion is softened, and the spices are very fragrant.
  2. Add the lentils, coconut milk, salt, and the emptied coconut can full of water. Stir together.
  3. Bring to a boil, then lower heat and simmer, uncovered, until lentils are completely soft, about 20 minutes; stir occasionally. Turn off heat. This will be quite loose, or soupy.
  4. Add the cilantro and stir gently until incorporated. Check for salt, and adjust, if necessary.

*To serve:

  • Ladle on top of hot brown rice, then top with a spoonful of Greek yogurt and a tiny sprinkle of cilantro. You could also use basmati 🙂
  • I love this beside, or on top of steamed, chopped fresh spinach.
  • Whole wheat naan is great with this.

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Filed under comfort food, dinner, food, lunch, Main Course, Protein, Vegetarian (lacto/ovo), whole food

Spinach Mushroom and Feta Crustless Quiche

Adapted from “Budget Bytes”
6 servings

 

  • 225g mushrooms, chopped or sliced
  • 1 clove garlic, minced
  • pinch of salt and pepper
  • box frozen chopped spinach, thawed, squeezed dry and chopped again
  • 57g feta cheese, crumbled
  • 4 large eggs
  • 1 cup milk
  • ¼ cup parmesan cheese, finely grated
  • salt and pepper, to taste
  • ½ to 1 tsp fresh or dried herbs of choice (I like za’atar)
  • ½ cup mozzarella cheese, grated

Preheat oven to 350F, and coat a 9” pie plate with non-stick spray.

Sauté the mushrooms, garlic, and pinch of salt and pepper in a non-stick skillet until mushrooms are soft and all of their moisture has evaporated away, about 5 to 7 minutes.

Spread the spinach across the bottom of the pie plate, then top with the mushrooms, and finally, the feta cheese.

In a medium bowl, whisk together the eggs, milk, and parmesan cheese.  Season with salt and pepper.

Pour the egg mixture carefully over the ingredients in the pie pan.

Top with the mozzarella.

Place the pie dish onto a baking sheet, and place in oven.  Bake for 45 minutes or so, until top is golden brown.

Serve warm or at room temperature.

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Filed under Breakfast, dinner, food, lunch, Main Course, Protein, Vegetarian (lacto/ovo), whole food

Peanut-Sesame Slaw with Soba Noodles

Serves: 4 to 8 

Slaw:

  • 4 ounces dry soba noodles
  • 1 small purple  cabbage, cut into vertical quarters, core removed
  • 4 carrots, peeled or scrubbed
  • 1 bunch green onions, roots trimmed, then sliced into thin rounds

Peanut-sesame dressing

  • ½ cup peanut butter
  • 3 tablespoons rice vinegar
  • 3 tablespoons sesame oil
  • 3 tablespoons soy sauce
  • 2 tablespoons honey or agave nectar
  • 1 tablespoon finely grated fresh ginger (fresh in a tube is fine)
  • 2 garlic cloves, pressed or minced
  • handful of fresh cilantro, chopped

 Garnish

  • Healthy handful of coarsely chopped peanuts for each serving
  • 1 lime, sliced into wedges
  1. Cook the soba noodles: bring a large pot of water to boil and cook the noodles according to package directions. Drain into a colander and rinse with cold water. Drain well. Put the noodles onto a cutting board (in a mound), and chop into bite-sized pieces. Set aside.
  2. Using a sharp chef’s knive, shred the cabbage; grate the carrots with a grater. You could add a few shredded Brussel’s sprouts or some shredded kale.
  3. Prepare the dressing: In a small bowl, whisk together the dressing ingredients until smooth. If it’s too thick, whisk in very warm water in 1 tablespoon increments until it becomes pourable; don’t add too much!
  4. In a large serving bowl, combine the cooked soba noodles and the vegetables. Pour dressing over the vegetables and toss to coat.
  5. Top each serving with peanuts, and squeeze a lime wedge over top.

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Filed under food, Main Course, Salads, Vegetables, Vegetarian (lacto/ovo), whole food