Tag Archives: Scallion

Zucchini frittata to go

I’ve been looking for new ways to increase my vegetable intake so I tried out this frittata that made four portions, or enough for two days worth of breakfast for me and Nadia.

Eight eggs whipped with 1/2 c of part-skim ricotta, salt and pepper. Add that to sliced zucchini, scallions and parsley that has been sautéed in a light amount of oil or butter (or a little of both) until brown, about 15 min. Mix in a non-stick skillet and bake for 35 minutes at 350.

20130820-215647.jpg

Stretching your pesos: Fat Dude’s Mexican Fiesta, Part 7—Shrimp fried Mexican rice

mexican_shrimprice_1

This is the last post of my “Stretching your pesos” series, which I essentially wrote because I made too much chicken for Nadia’s cousins and I had to figure out what to do with it.

On a small scale, the series taught me to use my leftovers to their full extent. And that’s important to do, considering people in this world are starving while Americans waste 33 million tons of food annually, according to NPR.

I only had a few shrimp, some Mexican rice and pickled red onion in the fridge by the end of this experiment, and I wanted to mix it up a bit, so I took inspiration from Orange County’s Dos Chinos food truck which fuses Asian and Mexican cuisines.

Enter: Shrimp fried Mexican rice.

I found the blueprint at Epicurious:

  • 3 tablespoons canola oil
  • 2 eggs, beaten
  • 1 bunch scallions, roughly chopped
  • 1 cup leftover pork, chicken, or beef, diced
  • 1 cup frozen peas and carrots, thawed (plus any leftover vegetables you have on hand)
  • 4 cups cold cooked white or brown rice (In this case Mexican rice, recipe here)
  • 4 tablespoons soy sauce
  • Salt and pepper to taste

The recipe makes four servings, but here’s a couple of ways to make it a little healthier if you aren’t using leftovers like I was: Use 2-3 cups of rice, so each person has less than 1 cup, with 1/2 cup per person being the target–and go brown rice; use low-sodium soy sauce. You can also reduce the oil, but this rice does need to crisp and you’re at less than 1 T per person. Try using 2 T, and add a tablespoon if necessary.

mexican_shrimprice_2

Follow the link above for the full step by step, but the method is fairly simple and the result far less greasy than any box of takeout I’ve ever brought home.

You start by cooking the egg and the scallions with some of the oil. Then the meat and veggies get tossed in the pan and scrambled around. The rest of the oil goes in to crisp up the rice and you wrap it up by adding a mixture of soy sauce and water to flavor the rice.

Garnish with fresh cilantro and lime, and dig in.

Game Day Grub: Baked chicken wings and homemade ranch

fatdude_chickenwings

NFL playoffs are in full swing so it’s been hard to avoid a nonstop run of commercials with all the best-worst foods like burgers, pizza and chicken wings.

Of all the cookbooks I’ve read, the best resource for bar-food made healthy is Men’s Health series of “Cook This, Not That” books.

So instead of going out for these greasy goodies I turned to the handy little guides for burgers and Buffalo wings.

I’ll put up the burger later this week, but I’m more excited for the wings. The sauce is equal parts hot sauce and butter, plus a fair amount of fresh lemon juice for an acidic zip. Tip: If you run out of fresh lemon, as I did when I used this recipe again on chicken legs, throw in half the amount of white vinegar instead.

fatdude_ranch

They pair it a Greek yogurt-based blue cheese dip, but we went with a healthy homemade ranch dressing (equal parts olive-oil mayo and Greek yogurt with onion powder, garlic powder and fresh parsley and chive). That recipe is also from the books, but a different one than the wings recipe is in.

Click here for the Cook This, Not That Buffalo chicken wings recipe.

I had a mental breakdown while making coconut-crusted chicken

fatdude_coconutchicken_1

I’ve been trying to cook every meal at home since the new year began. I’ll delve deeper into that on Saturday when I post the first weigh-in of 2013, but, to get to the point, I’ve had all but three meals out (one breakfast and two lunches) in the last 10 days.

It wasn’t a resolution necessarily, but a goal I’ve had for a long time. For some reason, this time, it’s finally starting to click.

The idea for “coconut crusted chicken” popped into my head a couple of nights ago. I found a link to “Coconut Crusted Chicken Tenders” from the Can You Stay For Dinner blog. I went looking for chicken and left with a whole new outlook on weight loss.

The blog is written by Andie Mitchell, a 27-year-old who lost 135 lbs. by cooking and exercise. Her honesty is encouraging, and seeing that she lost so much weight without any gimmicks is inspiring. She writes about taking it one day at a time, one choice at a time, and that truly is the right mindset to make it happen.

So, back to the chicken.

I wasn’t so much looking for an exact recipe as I was just to see how someone else did it without messing it up. I planned to de-bone the chicken thighs I had cut down earlier in the week, but they were still slightly frozen by the time I arrived home. It was a pain to get the bones out and more then a few times I wanted to call it quits.

Because I wanted to add more coconut flavor, I soaked the meat in coconut milk while it came to room temperature (better for cooking evenly). Then came the batter station:

fatdude_coconutchicken_2

Drain the excess coconut milk from the chicken, drop it in flour, then in egg, and finally into the coconut/panko mix. Pan fry for 3 minutes per side and bake on 400 degrees for 10 minutes.

I’m terrible with batters, especially using wet and dry hands. I’m always running back and forth from the sink. That, paired with the hunger of having to stop at the grocery store for a couple of ingredients, then waiting to marinate, AND THEN  … AND THEN!!! … fighting with monster batter hands. I had enough.

There were obscenities, more obscenities, and this: “I don’t want to BLEEPIN’ cook, I’m over this, let’s just go out already!”

I slumped against the kitchen cabinets and slid all the way to the ground in protest.

“Screw you coconut chicken.”

Nadia, who was napping before dinner, woke up, came to the kitchen and calmed me down. She said she’d help with the batter and we pushed through. The chicken was done and in the oven before I knew it. The slaw– 2 cups of shredded cabbage and 1/4 thin-sliced red onion soaked in lime juice with salt plus cubed pineapple and scallion–took about as much time to assemble as it did for the chicken to bake and then rest.

We almost went out. Because I almost gave up. It wouldn’t have been worth it, and nothing could have been better that night than the coconut-crusted chicken WE worked together to make.

There are going to be nights where I don’t want to cook, but, if I truly want to control what’s going into my body, I’m the one who has to take control.

I’m the one behind this wheel.

Now, on to the next one.

Week 30, Meal 2: Super fly stir fry

I complained to Chef Brian when he sent me the vegetarian menu because I’m just the worst when it comes to stir fry. I’ve burned the bottom out of two woks and anything I make in one turns into soy-flavored charcoal.

I borrowed a good wok from my buddy Kevin, all the stars aligned, and I knocked this one out of the park (thanks to a stellar recipe, for sure). The sauce is the star here–tangy, spicy, sweet–and the tofu, slightly crisp from a flash fry in the wok, soaks all of it up.

Here’s Week 30, Meal 2: Veggie-tofu stir fry with umeboshi plum vinegar soy sauce.

Continue reading Week 30, Meal 2: Super fly stir fry

Menu 30: Veggin’ out

I’m back in the kitchen this week after a long time away from Chef Brian’s menus, and while I have been cooking blog repeats and simple meals at home, I’m definitely glad to be back in the Fat Dude kitchen.

Chef Brian wrote this menu some time ago, meant as a way to get me back into healthy eating after I let my waistline go to hell for the last couple of months of 2011.

But, as it turns out, I don’t need a kick start because I’ve been hitting the gym since the beginning of the year. And now that I have an exercise routine down, it’s time to get the knives out once again. Here’s what’s cooking for Menu 30: Veggin’ out:

Week 30, Meal 1: Black bean and spinach enchiladas verde

Week 30, Meal 2: Veggie-tofu stir fry with umeboshi plum vinegar soy sauce

Week 30, Meal 3: Vegetarian paella

As always, each recipe makes 2 servings, though you might have some leftovers with these recipes. But when has that ever been a bad thing? Follow the link the shopping list. Continue reading Menu 30: Veggin’ out

Week 23, Meal 1: You’re new fava-rite fish dish

Fava beans are a staple of Middle Eastern and Mediterranean diets, not only because they’re protein-packed, but because they’re freakin’ delicious, too.

They’re a pain to get to, but the result is a bean that’s not as texturally gross as the lima, with a pleasant taste almost like zucchini squash.

Quick-cooked in olive oil with onions, these beans were a hearty meal on their own, but topped with a slab of pink salmon and  a sour, herbaceous salad – this just might be you’re new fava-rite fish dish.

Here’s Week 23, Meal 1: Grilled salmon over fava beans, spring onion and basil topped with parsley and radish salad in lemon vinaigrette. Continue reading Week 23, Meal 1: You’re new fava-rite fish dish

Week 19, Meal 3: Ja-makin’ me hungry for tacos

I have this habit of trying to feed my co-workers little bites of whatever is on the menu that day just to see how other people like Chef Brian’s food.

They’re usually stoked on whatever is cooking that day, but in the case of Week 19, Meal 3: Jerk chicken meatball taco with cabbage and pineapple salsa, my buddy Josh said he’d never had flavors like these before.

Indeed, it’s not easy to find a place making legit jerk chicken in Orange County — and this was my first encounter with Jerk spice as well — but now that I’ve had a taste, I’m curious enough to seek out the real deal.

For those of you in the Jamaican-less boat Josh and I are in, here’s Fat Dude’s take on Jerk chicken, turned into a meatball and thrown in a taco … mostly cause we can, but also cause tacos are good anytime, with most anything shoved in ’em. Continue reading Week 19, Meal 3: Ja-makin’ me hungry for tacos

Week 16, Meal 1: Beef stir fry with snow peas, tofu and shiitake mushroom

Of the many culinary techniques I know, the art of stir fry isn’t one of them.

Case in point: Prep for this meal didn’t start at stemming and slicing shiitake mushrooms, it started by scraping the last charred bits of whatever-i-ruined-last-time out of my wok.

Thankfully, Chef Brian made the cooking experience for Week 16, Meal 1: Beef stir fry with snow peas, tofu and shiitake mushroom easier with a couple of kitchen tricks that saved the day. Continue reading Week 16, Meal 1: Beef stir fry with snow peas, tofu and shiitake mushroom

Week 13, Meal 1: Parsley and black pepper-crusted ahi over tabbouleh with mint yogurt and roasted bell pepper

I tried to make this meal look as beautiful as I could to show my appreciation for my wife’s family, which hails from Jordan.

I often joke that the best part of marrying her was the food. Before, I only had an appreciation for the flavors, but now I have respect for anyone who has ever made tabbouleh, because in all honesty, the wheat-based staple is a pain in the ass to prepare.

No matter though. The effort was worth the final product. Here’s Week 13, Meal 1: Parsley and black pepper-crusted ahi over tabbouleh with mint yogurt and roasted bell pepper. Continue reading Week 13, Meal 1: Parsley and black pepper-crusted ahi over tabbouleh with mint yogurt and roasted bell pepper

Related Posts Plugin for WordPress, Blogger...