Posts Tagged ‘low-fat cooking’

Persimmon Couscous Stuffed Turkey Breast

November 21st, 2009

Persimmon & CousCous Stuffed Turkey

Gobble Gobble (as the actress said to the bishop). It’s Turkey time! If you saw my turkey post recently you’ll now know what type of turkey you should be getting as we know there’s going to be lots eaten over the next month or so. There will be soups, sandwiches, stews, stocks, casseroles and God knows what else we can think to make with Mr. Turkey. Salting, roasting, brining–each American family has their own style to cook the bird. But what if your family is small and you’d rather not cook an entire turkey? I’ve got you covered!

I’ve made stuffed turkey breasts before (here and here) but for this recipe I wanted to give you the idea of stuffing the breast with something a bit more out of the ordinary yet still in keeping with Thanksgiving flavours. PersimmonsGuess you could say it’s a modern twist on the classic turkey & stuffing. I came across Persimmons in my CSA box and though I don’t have much experience with them after one bite I knew I had to use them. In November and December persimmons are at their peak. I kept expecting the fruit to soften like a peach but as it turns out this type of persimmon, the Fuyu, is eaten like an apple. The taste of the flesh inside reminded me of a sweeter cantaloupe with the texture of a firm pear. The persimmon’s delightful flavour and texture turned out to be lovely addition to this dish.

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Grilled Tuna Burger

September 5th, 2009

Ahi Tuna Burger

I got some pictures the other day of my niece’s first day at big girl school (what a dote!) and then it hit me–summer is almost done, or for those of you across the pond it never really got started. Sorry ’bout that.
Here Stateside we celebrate Labor Day on Monday, meaning it’s a bank holiday weekend and our last official Summer hoo-ha before Autumn starts creeping in. We’ve been suffering a heat wave here this past week, so I made some refreshing ‘burgers’ that are a great idea for your last ’summer’ weekend.

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved.

Popularity: 1% [?]

Spice Month Round Up

August 29th, 2009

Spice Stall in France

For those of you who are regular followers of the site, now you will no doubt be experts in using spices from that infamous spice rack in your kitchen. For the entire month of August I gave you guys recipes containing the most popular spices requested. What I’ve decided to do today is give a run down of what we made as well as highlight some other recipes that I’ve used containing your requests. Now it’s time to tuck into that rack (that didn’t sound so good, did it?) and get cookin’!

We kicked off the proceedings with one of my faves….
Allspice. I did a Jerk seasoned trio of recipes with this bad boy just so everyone could try it out with no excuses! Tell me, who made the jerk sauce? I also busted out a Banana Buckwheat Muffin recipe using allspice for all my baking buddies. Now, these were the business even though I’m not renowned as a ‘Pat the Baker’.
Other GM (Gavan Murphy) allspice recipes:
Healthy fresh baked apple tart
Homemade ketchup
Lamb Burgers

Next up was a bit of a surprise but Dried Thyme got the nod here. I had had a request for a healthy chowder recipe so being all about giving, as I am (by my own admission) that’s what I did. This is my no dairy/no butter version which turned out really well. I must prefer to use fresh thyme over dried since nearly all of my recipes call for fresh. Not to worry, remember our conversion? (If not, click chowder link to refresh your memory).

Spiced Okra

The one spice I thought would come in first place (I guess isn’t as hard for people) was Turmeric. By the way, is there a reason why we pronounce it TOO-Mer-ic? I really enjoyed working with it and figured since turmeric is a Middle Eastern spice, making an Indian dish was the best way to go. I made a Spiced Bindi (Okra) (Above) dish as well as Turmeric roasted mini potatoes with Arugula (or Rocket known across the pond–that one’s for you Eske). Because I was into using this so much I popped out a third recipe, Moroccan Quinoa Salad. This is gooood and a great healthy grain to boot. Still looking for help on my sad little Tikka Salmon, though…any takers?

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Copyright © 2009 The Healthy Irishman. All rights reserved.

Popularity: 1% [?]

Mum's Turkey Meatloaf

June 12th, 2009

Turkey meatloaf
I just came back from a family vacation in France and had an interesting chat with my sister about how she gets her two young kids to eat veg. She has started ‘hiding’ them in meals so they don’t realize they’re eating them. This, I thought, was a great way of getting those extra nutrients into meals. I decided to try the idea here with this very simple but tasty meatloaf recipe, which I adapted from my Mum’s recipe.

RECIPE:

1 lb. ground turkey breast
1 lb. ground dark turkey meat
1/2 white onion – fine dice
1 large garlic clove – minced
1 zucchini – small dice
1 yellow squash – small dice
1/4 cup organic tomato ketchup
1/4 cup Worcestershire sauce
1/2 teaspoon salt
1/2 teaspoon pepper

1 tablespoon olive oil – for sauteing
Olive oil spray
2 tablespoons ketchup – for topping

DIRECTIONS:
Preheat oven to 380F

Preheat medium saute pan on medium heat for 1 minute. Add 1 tbsp olive oil to pan and saute diced onion, zucchini, squash and minced garlic for 4 minutes until soft. Stir occasionally. Once soft remove to a plate to cool slightly. Meanwhile in large mixing bowl add ground turkey meats along with remaining ingredients and once cooled, add cooked veg.

With clean hands, mix thoroughly. In regular size loaf tin, spray liberally with olive oil spray and fill with mixed meatloaf. Tap loaf pan on your kitchen counter to make sure filling is condensed in loaf pan and pat down top to level off. Spread additional ketchup on top and pop in oven for 1 hour or until internal temperature of 165F.

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Mardi Gras Creajun Shrimp with Black Beans & Rice

February 21st, 2009

Mardi Gras Creajun Shrimp

What do you mean you haven’t heard of Creajun food? Truth be told, its my version of Creole meets Cajun food, a cuisine Southern Louisiana and Mississippi hold dear, neither of which I’m well versed in but that’s the beauty about cooking. I have the freedom to make whatever I want, like Creajun food, and since it’s Mardi Gras, there’s no better time to give it a go.

Creajun food is all about spices and flavor. Since Cajun people are so close to the Gulf of Mexico, seafood is a big item in their diet, so these are the basic staples of creating your own Creajun recipes. If you’re from the Gulf area you’ll probably swear the shrimp are Oscar-worthy, more so than anywhere else. But no matter what kind of shrimp you get, you’re guaranteed an excellent low-fat, low-calorie protein. A four ounce serving of shrimp supplies 23.7 grams of protein (that’s 47.4% of the daily value for protein) for a mere 112 calories and less than a gram of fat. That means you can eat like Royalty just in time for Mardi Gras!

Serves 4

SHRIMP RECIPE:
1 lb (36-30’s) medium shrimp – peeled & de-veined
1 tsp Cajun spice mix
1 tbsp olive oil
Toss together in a small mixing bowl and refrigerate until needed. Remove from fridge 1/2 hour before cooking to let them come to room temp.

BLACK BEAN & RICE RECIPE:
Serving size of rice 1/4 cup

1/2 cup brown rice – uncooked
1 1/2 cups chicken or vegetable broth
1 cup zucchini – small dice
1 cup yellow squash – small dice
1 cup eggplant – small dice
1 cup red pepper – small dice
1/2 red onion – fine dice
2 medium garlic cloves – minced
1/2 tbsp Cajun spice mix
1 cup cooked black beans
1 tbsp olive oil
S&P

DIRECTIONS:
Begin by cooking rice as per instructions. While rice is cooking, preheat a large saute pan on medium-low heat. Add 1 tbsp olive oil and saute onions, red pepper and garlic for 3-4 minutes, stirring. Do not brown. Once softened, add zucchini, squash and eggplant and toss together. Saute for 5 mins, stirring occasionally. Sprinkle Cajun spices and continue sauteing for another 4-5 minutes or until veg are just softened. Season with pinch of salt. Once rice is cooked, drain and add 1 cup cooked rice to veg mix. Saute together and season with S&P to your own personal taste.

To cook shrimp: Preheat grill pan on high for 2 minutes. Spray pan with olive oil spray and cook marinated shrimp for 2 minuted each side. They should be pink in color and firm to the touch.
Serve with a lemon wedge and you’re all set. This is both flavourful and nutritious. You’ll love it.

Let me know how you get on with this recipe. If you have any requests or questions, please leave a comment! To see more of my recipes and learn about me and my healthy food philosophies head over to thehealthyirishman.com.

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