it's monday again and you know what that means? it's time for another installment of the gallstone gourmet! this post is a little light on the recipes this week due to sickness and a farro disaster. we'll get to that in a minute. now it's time for turkey burgers and oven fries!
1 pound of 99% fat free ground turkey breast
2 Tablespoons of tomato paste
1 teaspoon of olive oil
1 teaspoon garlic powder
kosher salt and pepper to taste
4 slices of low-fat (2%) american cheese (1 slice per burger)
1 package of whole wheat buns or sandwich thins
1. Add first set of ingredients into a large mixing bowl. Break up the turkey and combine with your hands.
2. Form into approximately 1/4 pound patties. If they're the right size, you should get 4 (duh).
3. Spray a skillet with cooking spray and heat over medium.
4. Once the pan is hot, add the patties and cook, flipping once, until cooked through (about 4-5 minutes per side).
5. Top each patty with a slice of cheese about 30 seconds before they come off the heat.
6. Build your burger to your liking and enjoy!
1 large baking potato (peeled if you like, we prefer the skin on)
1 egg white
1 teaspoon smoked paprika
1 teaspoon garlic powder
kosher salt and pepper to taste
1. Preheat your oven to 400 degrees. Spray a rimmed cookie sheet lightly with cooking spray
2. Cut the potato into 1/8 inch slices. Cut each slice into 1/8 inch matchsticks. Put the matchsticks into a bowl of ice water.
3. Whisk together the egg white, spices, salt and pepper in a large mixing bowl until frothy.
4. Remove the potatoes from the ice water and dry thoroughly with a hand towel. This step is very important, as wet potatoes will not brown correctly.
5. Add the dried potatoes into the bowl with the egg white mixture and toss to coat.
6. Spread the potatoes out on the cookie sheet in a single layer.
7. Bake for 30-35 minutes, turning every 5-7, until browned and crispy. Serve immediately.
now for the farro disaster. i attempted to make a risotto for the first time with farro. i have made it the traditional way, with arborio rice, tons of times. every time it's turned out great! i prepared the farro the same way, per a recipe and some tips from the chef at trav's restaurant. after over an hour on the stove, 64 ounces of chicken broth, and ample amounts of elbow grease the farro was only half cooked and terribly salty. even after i tried to coax it with a rousing refrain of "let my people go" (way down in egypt's land/ tell my farro/ let my starches go!), it still stunk. if anybody has any ideas about where i failed, please let me know! thanks!
ok, it's about that time. i'm going to try my first non-alcoholic beer. i have very low expectations for these o'douls, but i won't hate until i try one! wish me luck! happy monday, everyone.
i thought this whole eating a super low-fat diet would be really hard. but you know what? IT'S NOT. gallstones hurt. like, really reallyREALLY frickin' HURT. at the end of the day, it's not difficult to vividly remember the consequences that come with that brownie a la mode i've been craving. i'll take frozen yogurt with raspberries, please!
now for the past week's gallbladder-friendly recipes!
last week we had yogurt and spice marinated chicken breast, thai-style cucumber salad and quinoa.
YOGURT AND SPICE MARINATED CHICKEN:
2 boneless skinless chicken breasts (or one for each person you're cooking for)
2/3 cup of fat-free plain yogurt
1 Tablespoon curry powder
2 teaspoons of ground ginger (I used ground galangal because I had it on hand and it tastes very similar.)
1 teaspoon ground cumin
1/2 teaspoon of ground red pepper
2-3 cloves of garlic, grated or finely minced
1 Tablespoon of lemon juice
1 teaspoon grated lemon zest
salt and pepper
1. Place all ingredients except the chicken in a large (1 gallon) zip top bag. Seal and bag and shake to mix well.
2. Add the chicken breasts to the bag, squeeze out as much air as possible, and seal. Place in the refrigerator to marinate anywhere from 3 hours to overnight. I made mine the morning of the same day, so they got about 6 hours.
3. Place your oven rack in the top most position and preheat the broiler (make sure to keep the oven door cracked!).
4. Remove the chicken breasts from the zip top bag and place them on a rimmed cookie sheet lined with foil. Spoon a little bit of the leftover marinade over the top of the chicken and place under the broiler.
5. Broil for 7 minutes on one side and 5-6 on the other, watching closely to make sure it doesn't burn, until the chicken is cooked through. Serve immediately!
this is a recipe i concocted while still in college. the chicken is so flavorful and the yogurt marinade keeps it super moist. leftovers taste great sliced and served cold over a salad or on a sandwich. if you are lucky enough to own a grill, i would suggest grilling the chicken! i don't have one, but a broiler is basically an upside down grill, so it's all good.
THAI-STYLE CUCUMBER SALAD
1/2 of an english cucumber, diced
1-2 carrots, peeled and shaved into ribbons (use your vegetable peeler for this)
1/2 of a white or red onion, minced
1/2 cup of rice wine vinegar (find this in the Asian aisle of most grocery stores)
2 Tablespoons of sugar
1/2 teaspoon of chili garlic sauce, such as Sriracha (also found in the Asian aisle)
1 teaspoon of soy sauce
1. In a medium-sized bowl, whisk the sugar into the rice wine vinegar until it dissolves.
2. Whisk in the chili garlic sauce and soy sauce.
3. Add the cucumbers, carrots, and onion and stir to combine.
4. Cover and refrigerate for at least several hours (overnight is best), stirring every few hours.
this salad is tart, slightly sweet, a little spicy and absolutely fat-free. SO GOOD.
i don't think i need to write out a recipe for the quinoa. just cook according to the directions (either on the package or you can easily find them online) and simply add salt, pepper and squeeze a little lemon juice over the top. serve warm or room temperature.
i also made spaghetti with turkey meatballs for dinner last week.
FOR THE SAUCE
1 large (or 2 small) can of plain tomato sauce
3 garlic cloves, grated or finely minced
1 teaspoon of red pepper flakes
2 heaping Tablespoons of fat-free cream cheese
1 Tablespoon of fresh basil, roughly chopped or chiffonaded (I think I just invented the past tense of that word.)
1 teaspoon of fresh rosemary, roughly chopped (rosemary is one of the few herbs where I think dry is a permissible substitute for fresh)
1 teaspoon fresh thyme
1 teaspoon fresh oregano
salt and pepper to taste
1. Place a saucier or other high-walled pan over medium heat. Add the tomato sauce and heat through, whisking occasionally. Add the garlic and chili flake, and salt and pepper, whisking to combine.
2. Allow the mixture to come to a low simmer and whisk in the cream cheese until well incorporated.
3. Stir in all of the fresh herbs right before serving.
1 pound of 99% fat-free ground turkey breast
2 egg whites
1 teaspoon each of garlic powder (or granulated garlic) and dried or fresh rosemary and thyme
1/2 teaspoon of red chili flakes
1/2 teaspoon of kosher salt
1/4 teaspoon of fresh ground black pepper
2-3 Tablespoons of unseasoned breadcrumbs (I used Panko for texture.)
1. Preheat oven to 350 degrees.
2. Add all of the ingredients into a large mixing bowl, use your hands to break up the turkey and combine.
3. Place a deep, oven safe pan (which has a matching lid) over medium high heat, spray throughly with olive oil flavored cooking spray.
4. Roll the meatballs into 1.5 inch balls and place in the hot pan. Turn every minute or so to sear on all sides.
5. Remove the pan from the heat. Spoon about half the sauce you made earlier over the meatballs, clamp on the lid, and place in the oven. Cook 10-15 minutes while you cook the pasta.
for the pasta, simply boil your favorite kind (i used this kind for the extra protein, omega 3 and whole grains) in salted water until done. drain well and add into the pan with the remaining sauce. use tongs to mix it all together. place a serving on each plate and top with a few meatballs. enjoy!
i am in LOVE with this pasta sauce. the fat-free cream cheese makes it unbelievably creamy. seriously, it tastes like there's a fair amount of heavy cream in there! the meatballs are delicious and have almost no fat. just be warned, when using such lean meat, they can get dry very easily. to prevent this, you can mix in a tablespoon of olive oil before rolling them. searing the meatballs before baking and covering with a lid will keep them from getting too dry.
this concludes this week's gallstone gourmet! tune in next monday for turkey burgers with crispy oven fries, chicken creole, and farro risotto with shrimp, scallions and snap peas!
NOW A NOTE FOR MY READERS: what would you like to see more of here on DWB? more recipes, pictures, humor, sap? PLEASE LEAVE A COMMENT OR EMAIL ME AT SARAKHINKLE@GMAIL.COM AND LET ME KNOW! i want to hear from you! THANKS!
below is a sampling of what i ate today, with recipes! my new dietary restrictions have been a bit of challenge, but i'm making it work.
first, breakfast. i had a few wasa high fiber crackers with fat-free cream cheese and fat-free vanilla greek yogurt.
as far as the yogurt goes, i buy chobani brand greek yogurt because it's inexpensive (about $1/serving) and packed with 16 grams of protein.
between breakfast and lunch i made a pitcher each of homemade ginger lemonade and iced tea. the iced tea is just your basic recipe, so i'll only share the ginger lemonade recipe.
1 cup of fresh lemon juice
1 cup of mint-infused simple syrup**
2 cups of hot water
5 ginger root tea bags (you can find ginger root tea at a place like whole foods)
1. Tie the tea bags together, removing the paper tabs from the strings. Place the bags in a heat safe container and cover with 2 cups of very hot (but not quite boiling) water. Let the tea steep until the water comes down to room temperature.
2. Pour the lemon juice, simple syrup and ginger tea into a 2 quart pitcher. Fill the pitcher to the top with cold water and refrigerate until icy cold. Enjoy!
**For the mint-infused simple syrup, boil together 1 cup of sugar, 1 cup of water, and 8-10 fresh mint leaves, stirring until all the sugar dissolves. The syrup will reduce slightly. Strain the mint leaves out and let cool to room temperature. I had a little left over, so I put it in the iced tea, too. SO GOOD.
for lunch we had panini. they had low-fat ricotta, red pepper, fresh basil, and balsamic mustard on them.
RICOTTA, RED PEPPER AND BASIL PANINI:
6 inch piece of baguette
1/4 cup of low-fat ricotta cheese
4-5 slices of red pepper
3-4 fresh basil leaves
1 Tablespoon of balsamic vinegar
1 Tablespoon of whole grain mustard
salt and pepper to taste
1. Slice the baguette in half.
2. Spread each piece of bread with the ricotta, salt and pepper to taste.
3. On one piece of bread, layer on the basil first then the red pepper.
4. Whisk the vinegar and mustard together and add a little salt and pepper. Spread the mixture on the other slice of bread. The ricotta acts as a barrier to prevent the vinegar from soaking into the bread.
5. Spray a grill pan or panini press with cooking spray. Heat on medium high. When the pan/press is hot, place the sandwiches on. Grill on both sides until heated through and crispy on the outside. Note: if using a grill pan, make sure to press the sandwiches with something heavy so they flatten out a bit. My grill pan has a flat, heavy lid. A brick wrapped in foil works just as well. Enjoy!
after lunch i made homemade vanilla almond granola.
VANILLA ALMOND GRANOLA:
2.5 cups of rolled oats
1/3 cup of flax seeds
3/4 cup of sliced almonds
1.5 Tablespoons of sugar
1 teaspoon of cinnamon
a pinch of salt
2 Tablespoons of canola oil
4 Tablespoons of honey
1.5 Tablespoons of pure vanilla extract
1. Preheat the oven to 300 degrees
2. In a large bowl, mix together all of the dry ingredients (oats-salt).
3. In a small bowl whisk together the remaining ingredients.
4. Pour the wet ingredients over the dry and stir until combined.
5. Evenly spread the mixture onto a rimmed baking sheet.
6. Bake for 30 minutes, stirring every 10.
7. Let cool and store in an air tight container. Enjoy mixed into yogurt or as you would cereal!
we had a delicious dinner of gazpacho and garlic-rubbed grilled bread. the gazpacho is adapted from thomas keller's recipe to suit our tastes and my dietary restrictions.
6 scallions, chopped (the white and green parts)
4 roma tomatoes, peeled, de-gooed and chopped
1 cup chopped red pepper
1 cup chopped english cucumber
3 cloves of garlic, chopped
1.5 teaspoons of kosher salt
1/2 teaspoon of smoked paprika (if you can't find this, cumin will do)
1/4 teaspoon cayenne pepper
1/2 teaspoon of hot sauce (or more if you like)
1/4 cup of tomato paste
2 Tablespoons of sherry or red wine vinegar
1 Tablespoon of extra virgin olive oil
1 Tablespoon fresh lemon juice
3 cups of tomato juice (I use the low sodium kind)
1. Place all of the ingredients into a blender and pulse until blended, but still slightly chunky.
2. Garnish with extra chopped red pepper and cucumber.
3. Serve chilled.
GARLIC-RUBBED GRILLED BREAD.
6 slices of baguette
2 cloves of garlic
kosher salt to taste
1. Spray a grill pan with cooking spray and heat over medium high heat. (You can use a grill if you're lucky enough to have one!)
2. Grill the baguette slices for about 3-5 minutes on each side.
3. Remove from heat and rub both sides of each slice with a garlic clove.
4. Salt to taste.
i hope you enjoyed my first gallstone gourmet post. my plan is to post a new batch of gallbladder friendly recipes every monday. well, i think it's about time for some frozen yogurt and granola! have a happy monday night!
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