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KitchenKatalog: Blog 283
Thursday, July 18, 2013, 08:22 PM
It came out very good. I was a bit worried that I didn't have enough sauce but I kept stirring and really let it keep cooking all mixed it. That cause more liquid to come out of broccoli and I was able to get enough liquid.
As I note in the recipe, the dressing was thicker than last time. Also, it was less sweet than the Trader Joes ones but I think I liked this more. Saves calories and lets me control the sweetness more.
I don't think I would make any changes for next time. I just need to remember that more liquid will come out as it heats in the pan all mixed.
Note: This recipe is now in the Recipe Book
Balsamic broccoli chicken
Mix together:
Take out
Add everything back together and add
Set aside. Cut up
Steam the broccoli for 4 minutes or until mostly done. Possibly in batches
Meanwhile. cut
Into strips. Coat with flour as needed. Add just enough canola oil to the pan to coat most of it and then also use pan. When hot (set to about 8/10) add the chicken. Let it cook until mostly done. Add the broccoli and the sauce. Stir and let the broccoli cook more. Keep stirring as more liquid from the broccoli mixes. Reduce the heat to 4-5 and let it keep cooking down. Keep stirring until everything is well coated and most of the sauce is thick and mixed well.
Notes: As noted above, this was much thicker dressing but I liked it. It is also worth noting that there aren't any chemicals, etc in it. It's all pretty natural
Item
x
Cal
Fat
Carbs
Pro
fib
per
tot
Ff dressing
6.0
15
0.0
3.0
0.0
0.0
0.33
1.95
Flour coating
0.8
110
0.0
23.0
3.0
0.0
2.77
2.08
Canola (mixed and for pan)
2.0
120
14.0
0.0
0.0
0.0
3.60
7.20
Corn starch
1.5
30
0.0
7.0
0.0
0.0
0.76
1.14
Chicken
0.7
16.00
10.67
Total
457.50
28.00
45.75
2.25
0.00
23.04
Per Serving
2.0
228.75
14.00
22.88
1.13
0.00
11.52
Original Wordpress ID and Date: 6327, 2013-07-18_202253
Wednesday, July 17, 2013, 08:13 PM
I made pretty standard taco cupcakes (375 for 15-18 min). I didn't have any peppers or anything so I added a can of great northern beans. I added zucchini as usual, but I had to cut it up more manually since I set the mandoline incorrectly. I also added some pickled jalapeños. I didn't make too many other changes. It did make a lot of filling so I made the mini wontons (and the bigger one) pictured.
They were pretty good. Nothing too out of the ordinary.
The points are calculated below but they are especially high today because (a) I used beans (added 10) and I made those extra things with the wrappers. With all of that, I still had extra filling. So, high but not too, too bad. Maybe a bit higher than I'd like
Item
x
Cal
Fat
Carbs
protein
fiber
per
Total
Taco powder
6.00
20
0.00
4.00
0.00
0.00
0.43
2.61
Beans
3.50
110
0.00
20.00
7.00
7.00
2.25
7.88
Lf cheese
2.00
80
5.00
2.00
7.00
0.00
2.14
4.29
Beef
0.67
16.00
10.66
Wrappers
3.75
160
0.50
31.00
6.00
1.00
3.96
14.86
Total
1265.00
11.88
214.25
61.00
28.25
40.29
Per Serving
2
632.50
5.94
107.13
30.50
14.13
20.14
Original Wordpress ID and Date: 6324, 2013-07-17_201322
Tuesday, July 16, 2013, 08:31 PM
Pretty simple and quick meal. I roasted asparagus as per usual for 15 minutes at 425. I also put the fish in the same oven coated with cackalackysauce. That may have been a bit too long at that heat since the fish was over cooked. Fine, but overcooked. The asparagus was good.
Original Wordpress ID and Date: 6321, 2013-07-16_203140
Saturday, July 13, 2013, 08:19 PM
I made my pretty standard roasted veggies but I used some different things, and I cooked it at a higher temp (425) but for less time (20 min, then 10-15 more). The didn't do any potatoes but instead did a giant celery root. I actually made enough that I saved a bunch for lunch the next day. The other veggies were jalapeno peppers, bell peppers, carrots, parsnips, turnips and onion.
Original Wordpress ID and Date: 6312, 2013-07-13_201903
Saturday, July 13, 2013, 04:19 PM
Meredith had mentioned a while ago that she thinks you could replace the banana with pumpkin in the 5(ish)-ingredient oat-banana bars. So, I used that as the basis for the recipe. I really just kind of made it up as I went. I added the pumpkin then I added oatmeal until it was the right consistency. Actually, I had to stop when I did since I ran out of oatmeal but I think it was actually the right amount. I then just threw things in from around the kitchen. I also had some nuts in the freezer so they went in too. Finally, I decided to really do it differently and add cayenne!
Comments before trying them: (ie, while they are baking). I could probably have used a bit more oatmeal next time. We'll see how they come out. The dried fruit really ratcheted up the points. I could cut that next time. Also, these have a lot of fiber. I made them for breakfast before a bike ride, but I may want to reconsider that much fiber before a long ride.
Comments on the thing itself: As I expected, it could probably have used more oatmeal. It was a bit mushy. Alternatively, maybe it needed longer than the 35 minutes I gave it. The flavor was very good. You could really taste the toasted nuts and the seasonings. Actually, the cayenne only gave it a spicy(ish) after-taste and not too much right on the tongue.
_Future Change: _More oatmeal (maybe 2 cups). Longer cook time. A bit of baking powder. Different fruits. More (or less) cayenne depending on what I want. More pumpkin pie spice
Spicy Pumpkin-Oat Breakfast ** Bars ** (by Justin Winokur)
Note: This is how I did it today. See above for comments:
Preheat oven to 350°F
Chop and toast the almonds in a dry pan until they are fragrant. Careful not to burn. Chop fruit into small pieces. Combine everything and mix well. A mixer with a beater attachment makes this very easy and gives a good, homogenous mix.
Spread into a pan and bake for 30-35 minutes
Makes 2-4 servings
Item
Quantity
Cal
Fat
Carbs
protein
fiber
per
Total
Oatmeal (1/2c)
3.5
150
2.50
28.00
5.00
4.00
3.82
13.37
Pumpkin
3.5
50
0.00
10.00
1.00
4.00
0.86
3.00
Almonds (1oz)
1.5
160
14.00
6.00
6.00
3.00
4.56
6.84
Mixed Fruit (40g)
1.25
110
0.00
26.00
1.00
3.00
2.67
3.34
Dried Figs
1.6
110
0.00
26.00
1.00
5.00
2.51
4.02
Total
1253.50
29.75
216.10
32.85
44.25
30.58
Per Serving
4
313.38
7.44
54.03
8.21
11.06
7.64
Original Wordpress ID and Date: 6301, 2013-07-13_161925
Thursday, July 11, 2013, 08:25 PM
This was a pretty simple and straight forward meal. I made asparagus the usual way and saved half for lunch. I also made sandwiches with turkey pastrami on multi-grain english muffins. Half of them had cackalacky,jalapeños and lite provolone The other two had whole-grain mustard, sweet & spicy pickles and also provolone cheese.
They were pretty good. Nothing special. Easy though
Original Wordpress ID and Date: 6299, 2013-07-11_202533
Wednesday, July 10, 2013, 09:06 PM
Pretty standard falafel. I used a lot of fresh garlic as well as powdered. I am not sure if the is why, but it was exceptionally good tonight. They did seem to flatten quite a bit. Maybe I over pulsed it in the food processor. The Za'atar dip was pretty standard: 1 serving (8 oz) yogurt plus a good amount of za'atar, garlic powder, and salt.
Points were 14 for the falafel plus 3 for the za'atar dip so 17. A bit high but I guess not awful.
Original Wordpress ID and Date: 6294, 2013-07-10_210652
Tuesday, July 09, 2013, 09:40 PM
The zucchini was the same ideas as what I had done on 2013-04-16.I started with a lot of zucchini julienned (I wish I had weighed them first but there were 5 small to medium ones) with some finely chopped mushrooms. I then added a can of washed garbanzo beans. I added 1 Tbsp of olive oil, a bit of balsamic vinegar, then some salt, pepper, garlic powder and minced onion. After I mixed it all together, I added some parmesan cheese. I finally topped it with an (accidentally overcooked) egg.
The okra was inspired bythis recipe. I followed the suggestions and roasted them whole and at 425. Maybe it was because they were whole, or maybe it was something else, but they took a very long time to get any type of crisp to them. Probably over 30 minutes. And, they really weren't that good. I guess I would try it again (maybe cut up though) but I am in no hurry. (Pictured is the whole thing but I took half for lunch)
Points Plus (for two large servings)
Olive Oil...3
Garbanzo beans...10
Eggs...8
Parm Cheese...4-5 (guesstimated)
--------------------------------------
26 for the whole thing, or 13 each night. Not bad for a lot of food.
Original Wordpress ID and Date: 6287, 2013-07-09_214041