Trader Joe’s Upgrade: Channa Masala with Chicken & Peas (gf, v option)

1 Comment March 24, 2013 Lauren

The second best thing to cooking meals from scratch is doctoring ready-to-go options, don’t you think? I think this is called “faking it” in the real world, but hey- you do what you gotta do when you’re low on time and need to eat. This week, I fell in love with a frozen meal that will become a staple in our household: Trader Joe’s Channa Masala. It’s a Punjabi Indian chickpea dish with a tomato base and coriander, cilantro, mango powder, onion, and garlic. It’s incredibly, incredibly aromatic, it’s low calorie, and vegan. And cooks in four minutes.

Trader Joe’s was giving out samples the last time I was there, and I followed the intoxicating aroma across the store like a cartoon character floating by its nose. I grabbed two out of the freezer before I had swallowed my first bite. It’s that good. And $2.99. Cheap and delicious- two of my favorite adjectives!

Lauren goes to Trader Joe’s

It’s snowing in St. Louis today, and Dave ventured out to the International grocery store before the weather got too bad. He came back with a surprise- freshly made Afghan bread. Two large circles of light, bubbly, pita-like bread, meant to be torn in chunks and used to scoop up saucy foods… Saucy foods like channa masala. Aaaand the post comes full circle. Here’s how we prepared today’s channa masala and Afghan bread for lunch:

CHANNA MASALA WITH CHICKEN & PEAS

Ingredients:

2 packages Trader Joe’s Channa Masala
1 cup frozen peas
2 chicken breasts, optional- I listed this as vegan because the chicken can be left out
Afghan bread, pitas, or naan, or brown rice for gf (Trader Joe’s sells frozen naan next to the channa masala, but if you have a local international grocery store, you’ll be able to find an interesting middle eastern, Indian, or African bread there.)

Directions:

THIS IS SO EASY. Boil two chicken breasts in salted water for about ten minutes or until cooked and chop, reserving 1/4 cup of the cooking water. Heat the channa masala trays one at a time, for three minutes each. Add the chopped chicken back into the saucepan you cooked it in (water drained, of course), add the contents of both channa masala trays.

Add the reserved cooking water and the frozen peas. Cook for about five minutes, uncovered, until the mixture is well combined and the peas are hot. Serve with Afghan bread and enjoy the fun and sensual experience of eating with your hands. We enjoyed the scooping and the messiness- it seems natural! What are some of your favorite ready-made foods to doctor up??

Quickie: Peanut Butter & Cinnamon Greek Yogurt Dip (veg, gf)

20 Comments March 11, 2013 Lauren

Pretty simple entry- this is a healthy and delicious dip for apples, bananas, and probably anything else you can slather it on. It’s a quick and easy snack you can make a large batch of and keep in the fridge for a fast and filling and high-protein accompaniment to fruit. Here it is!

does a body good

PEANUT BUTTER & CINNAMON GREEK YOGURT DIP

Ingredients:

1 1/4 cups fat free Greek yogurt
3 tbsp natural peanut or almond butter
2 tsp vanilla extract
1 tsp- 1 tbsp honey
1/2 tsp cinnamon (two large dashes)

DIY Chocolate Brownie Protein Bars (veg, v, gf)

2 Comments March 4, 2013 Lauren

Hey, all! Disclaimer: I’m pretty much stealing the credit for this, as it was Dave’s project. Couldn’t resist, though, it’s a great recipe!! Dave’s an active guy and puts back a lot of protein, often supplementing and snacking during the day on packaged protein bars. I can’t stand eating those, and I don’t like the idea of the preservatives and binders, etc. that must go into making them.

eat chocolate, get lean

I recently started making DIY energy bars, or what I call “bird seed bars,” using a recipe from the Wassner twin’s blog (I’ll post a Quickie on those the next time I make a batch- they’re divine). Anyway, we thought trying a recipe for at-home protein bars would be cost-effective and more nutritious, and our confidence was bolstered coming off of the successful energy bar project. And speaking of being on a bar-making kick, find the paleo lemon bars we made here. Here are the fudgy, tasty protein bars we made! There are about 15 grams of protein per bar, and they can be made vegan with two simple twists.

DIY CHOCOLATE BROWNIE PROTEIN BARS

Adapted from the Fit Bottomed Eats formula

Ingredients:

1 can low-sodium black beans, rinsed and drained
1/2 cup almond butter (you can use PB)
1/4 cup pourable honey (brown rice syrup or agave for vegan bars)
1/2 cup natural applesauce
1/4 cup water
pinch of salt
1 tsp vanilla extract (or use instant coffee)
1 1/2 cups steel-cut oats (gluten-free) or regular oats
2 cups chocolate whey protein powder- use Vega or vegan protein source for vegan bars
1 cup total mixed stir-in options: we used shredded unsweetened coconut, chia seeds, chopped walnuts, and dried cranberries. you could add flax, other chopped nuts, other dried fruits, etc.- use whatever you have hanging around in your cabinets. But not more than a cup total.

Directions:

Easy-peasy throw-in-your-blender recipes… gotta love them. This is one! Preheat your oven to 350 and grease a 9×13 pan. Coconut oil on a paper towel worked well for this. In your blender or food processor, puree the black beans, almond butter, honey, applesauce, vanilla or coffee, salt, and water. Scrape down the sides, if necessary, pureeing until smooth.

the goods

Add the oats and protein powder and pulse until combined (you may need to stir again). Add your mix-ins and pulse again until combined, stirring if you need to. Spread the batter into the baking dish and bake for 16-20 minutes, until the center is set and firm. Let cool completely and cut into bars (we cut into 12 bars). Keep on the counter for a couple of days, then freeze the leftovers… if there are any. Enjoy! Get your protein on! Look at those muscles…. they’re growing as you read this recipe! Daaang!

Pollo Guisado: Dominican Stewed Chicken (gf)

7 Comments February 11, 2013 Lauren

I’ve clearly been on a Dominican cuisine kick lately. I think the cold weather is making me crave comfort food, and Dominican food is a great source of comfort to me. Physically being in the DR would also be a source of comfort, preferably on a beach with assorted rum cocktails in hand, but this dish isn’t a bad substitute (and it’s, you know, cheaper).

Pollo guisado is a savory stewed chicken dish that’s served over rice. As I mentioned in my first post on the cuisine of the Dominican Republic, it’s not spicy. Dominican food instead relies on aromatics like garlic, onions, mild peppers like bell peppers, cilantro, vinegar, spices like oregano, and seasonings like lime and lemon for its healthy bursts of flavor. So don’t be scurred to try it; it’s quite palatable and approachable. Also, considering the colonial history of the Dominican Republic, its food has European, African, and Taíno Indian influences, so it’s basically a trip around the world on a plate and a party in your mouth. Plantains are a staple crop, as are rice and beans. And explaining this is making me hungry, so let’s get to it. I really think you’ll love this hearty, mouth-watering dish.

POLLO GUISADO

Ingredients:

6 servings white or brown rice, prepared according to package directions
4-6 lbs chicken pieces, skin removed. I recommend legs and thighs for this dish.
1 lime
1 tbsp kosher salt
1 tbsp olive oil
1 large onion, chopped
1 bell pepper, red or green, chopped
1/2 cup cilantro, minced
1 6-oz container Goya Recaito cilantro cooking base, available at large grocery stores and international grocery stores
1 tbsp oregano
1 tbsp garlic powder
1-2 tsp cracked black pepper
1 small can tomato sauce
4 cups chicken broth
1/4-1/2 cup white vinegar
1/2 cup green olives, drained and chopped
2 bay leaves
2 potatoes, peeled and cubed
3 carrots, peeled and sliced

Directions:

Grab a large bowl. Cut the lime in half and rub the skinned chicken with the lime, then sprinkle with the tablespoon salt. Juice the lime and pour the juice over the chicken pieces; toss to coat and let marinate for 30 minutes. You can toss this a few times while it marinates, if you’re OCD and are deeply satisfied by evenly coated chicken, like you’re ol’ pal Lauren is. “Washing” poultry with citrus juice is a Caribbean culinary mainstay; I imagine the origins have something to do with the anti microbial properties of the juice keeping the poultry fresh, but here we’re just doing it to be tasty.

marinating

In the meantime, slice and dice your veggies (onion, pepper, cilantro, potatoes, carrots) and cook your rice. When the chicken’s ready to go, rinse the pieces with cold water and pat dry. Put on a large dish- you’ll use it again in a minute. In a large dutch oven, heat the tablespoon of oil over medium heat. Lightly brown the chicken pieces on both sides in batches, 4-5 at a time, being careful not to overcrowd the pan. Remove the chicken to the plate you so wisely left nearby.

When the chicken has been browned, add the onion, green pepper, and cilantro to the pot and saute for a few minutes- you may need to add oil or lower the heat- just make sure there’s no sticking. Add the garlic powder, oregano, pepper, and recaito; cook 2-3 minutes more, stirring. Add the olives and tomato sauce, and cook for 2 more minutes.

bubbling away

Stir in the chicken broth and vinegar, and add the chicken back to the pot along with the potatoes and carrots. Bring to a boil, then cover and reduce heat to medium low and let simmer for 40 minutes. Remove the lid and let simmer, lidless, filling up your home with the enticing promise of really good food, for another 20 minutes. That’s it! Let cool 5-10 minutes on a cool burner, and serve over rice (I opted for brown, and it was delicious). Pass hot sauce around for those who like a kick. Buen provecho!

smell-o-vision

Stuff’s so good, it’ll make you want to dance:

Phototastic Travel Post: Mangú (Dominican Mashed Plantains) (v, gf)

Leave a comment January 28, 2013 Lauren

In October of last year, Dave and I traveled to Santo Domingo for a few days to see my amazing cousin Michelle marry the love of her life, Arturo. Stick with me here- I’ll get to food, I promise. The wedding was beautiful and we were treated like royalty by my beloved aunt, who I call Tata. Staying with Tata is unlike staying in a hotel- not only are the food and surroundings better, everything she touches is filled with unconditional love, in the way only Tata can do.

Tata’s impeccable mangú breakfast

Dominican hospitality is like nothing I’ve experienced anywhere else- friends and family members greet their company with freshly squeezed tropical fruit juices, presented on silver coasters and handmade lace doilies. There is no pointing to the cabinet of glasses, no “help yourself,” the way there is in the Cruse household (sorry, Tata). The details Dominican hostesses remember about their guests are uncanny and never forgotten- my husband, who loves desserts, was bombarded with cake and ice cream the last time we were down after only being rumored [online and a thousand miles away] to be a dessert fiend. Which is a spot-on assessment. Tata remembered from years ago that I like brown sugar more than white, and lovingly made me strong, Dominican coffee each morning with a beautiful little bowl of brown sugar next to it. Dave likes tea more than coffee, and Tata graciously made it for him each morning, served on a small silver, doily-covered tray next to my coffee. If I am someday as effortlessly gracious a hostess as Tata is, I’ll be forever happy:

One of my favorite Dominican breakfast dishes, mangú, is part of the classic, hearty, Dominican farmer’s breakfast that also includes fried cheese or salami, avocado, and sunny-side up eggs. It’s heavy, but man… it’s GOOD.

After watching Tata make mangú a few times and finding an international grocery store in Saint Louis that sells green plantains, I started making it at home. Plantains are a nutrient-dense, starchy food that look like bananas but aren’t sweet (though they can be, if ripe, and when prepared other ways). They’re comparable to a very tasty potato, so don’t be misled by their banana-like shape. When not paired with salami or cheese, this is a very healthy breakfast dish.

MANGU

Ingredients:

2-3 green plantains, unripe, peeled and cut into chunks
salt
olive oil
1 clove garlic, halved
1 tbsp white vinegar
a few rings of red onion, sliced
boiling, salted water, 1 cup reserved
avocado, sliced (optional)

Directions:

The easiest way to peel and chop the plantains, I find, is to cut slits down the sides of the peel lengthwise, and remove the peel from the ends. You may want to wet your hands while peeling if you don’t like starchy digits. Cut the plantains into chunks and toss them, along with the garlic clove, into the boiling, salted water. Boil until very tender, about 20 minutes.

Meanwhile, heat the vinegar in a small saucepan and add the red onion, cooking until fragrant and tender. These are a traditional mangú topping, but are optional. But, come on, you’ve already purchased unripe plantains from your local international grocery store, you may as well go whole-hog…

cooking, cooking away

When they’re very tender, remove the plantains and garlic to a large mixing bowl and add 1/4 cup of the cooking liquid, 2 tbsp olive oil, and the teaspoon of kosher salt. Mash!! You can do this with a potato masher or a fork- I prefer a fork. If you’d like, you could also toss the mixture into your food processor in lieu of mashing. Now, here’s where your chef’s intuition comes in- depending on the size of the plantains you used and the consistency you like, add more cooking liquid by the 1/4 cup and olive oil by the tablespoon. I add a few more tablespoons of water and 1-2 more of olive oil. Taste as you go. You’ll notice that Tata’s mangu was thicker than mine- it’s all about preference.

And your taste-testing abilities will now be rewarded…. YOU MAY EAT!! Put the mangú in a serving bowl, top with onions (strained from vinegar) and serve! I really enjoy this dish with sliced avocado and a fried egg on top. Makes a great and complete breakfast or lunch. Just don’t take it personally when you get the side-eyes from your coworkers as they eat their canned soup.

this earned me a few confused lunchtime stares

this earned me more than a few confused lunchtime stares

If you’re reading this on a wintry, January day, which is the kind of day I’m writing on, enjoy these photos of Tata’s kitchen and amazing tropical produce and some shots of the city… ah, the comforts of home-away-from home:

view of Zona Colonial as you leave the city

the row home where my Dad grew up

cocina dominicana 1

Quickie: Chicken and Vegetables, Roasted in Cast Iron (gf)

Leave a comment December 11, 2012 Lauren

This is a lovely and impressive dish that involves very minimal effort, and can be made with (more or less) what vegetables you have available. And I’ve included a pan gravy recipe below! Since this is a quickie entry, let’s get to it:

CHICKEN AND VEGETABLES, ROASTED IN CAST IRON

Ingredients:

3 chicken leg quarters, washed and split into a leg and a thigh
a cast iron pan or deep, heavy casserole dish
1/2 bag carrots, peeled and halved lengthwise
4-5 stalks celery, washed, ends trimmed, and cut in half
1 small yellow onion, peeled and quartered
4-5 fresh thyme sprigs
olive oil
kosher salt
cracked black pepper

Directions:

Heat your oven to 400 degrees, placing rack in the middle of the oven. Arrange vegetables and thyme in the bottom of your cast iron pan, and sprinkle with salt and pepper. Drizzle with about a tablespoon of olive oil.

Place your washed, dried, and split chicken pieces over the vegetables, and sprinkle those with salt and pepper. Coat your fingertips with about a teaspoon of olive oil, and rub the chicken pieces well, rubbing some oil (and salt) under the skin. Repeat until pieces are well-coated, using 3-4 teaspoons of oil. Pop the pan in your hot oven and roast for 45 minutes, until chicken is no longer pink and juices run clear. So easy! So pretty! So delicious! Enjoy.

Here’s a little brainstorm of substitutions that could be made:

rosemary sprigs or dried thyme instead of thyme
cut potatoes or sweet potatoes instead of veggies listed
leeks or ramps instead of yellow onion
add a halved lemon to the pan

Also, you’ll have some delicious pan juices left from this recipe. Here’s a simple formula for pan gravy:

Pour pan drippings into a measuring cup, let sit for a few minutes, and pour off all but 1/2 cup fat. Add 1/2 cup fat back to pan, whisk in 1/2 cup flour over medium heat, and cook until hot and thick. In a large measuring cup, measure remaining juices (fat has been discarded), and add chicken stock to equal four cups. Add to pan and allow to cook- when it bubbles, cook for 1-2 minutes to cook off floury taste, then remove from heat. Taste and season accordingly.

Spicy Peanut Noodles with Shrimp (pes, gf)

Leave a comment November 16, 2012 Lauren

I am so excited to share this recipe!! The photos I took are few, due to my hurry to get on with the process and eat already! This was nutritious, unbelievably tasty, and reheated really well. The sauce is a no-cook sauce that’s whipped up in a food processor and poured over hot noodles before serving. Simply put, this recipe is a stellar example of the so many dishes I like. Let’s do some math, shall we?

whole grain + lean protein + veggies + spicy, exotic sauce+ cilantro and/or scallions = yumyumlove&happiness.

Everything you need in a meal in one pot, great for leftovers. Can it be topped with Sriracha? Yes. And avocado? Yes. FANTASTIC. Leave the shrimp out for a vegetarian or side dish; leave the crushed red pepper out for a mild one. Here you go:

a familiar sight in the Cruse household

SPICY PEANUT NOODLES WITH SHRIMP

Sauce adapted from Food & Wine

Ingredients:

1 lb uncooked shrimp, peeled and deveined (optional)
1 box brown rice or whole wheat linguine
1 onion, sliced into thin half-moons
2 cups shredded carrots
1 tbsp canola oil
3/4 cup natural peanut butter, chunky or smooth
6 tbsp seasoned rice vinegar (available in the Asian foods section of most grocery stores)
6 tbsp low-sodium soy sauce
1 tbsp sugar
1 tbsp sesame oil
1/4 cup pasta cooking water, reserved
2 tsp crushed red pepper
2-3 inch piece of ginger, chopped
1 garlic clove, chopped, or 1 tsp garlic paste
1 tbsp sesame seeds
1/2 bunch scallions, sliced
1/2 bunch cilantro, chopped
Sriracha and sliced avocado, for serving (optional, but why not?)

Directions:

Cook the noodles according to package directions, drain, and set aside, reserving 1/4 cup of the pasta cooking water. In the same pot (yessss!), heat the canola oil over medium-high. Add the onion and carrots, stirring to cook for 1 minute. Add the shrimp and stir frequently until it’s no longer pink. If you used previously frozen shrimp, the mixture may need to be drained.

we eat so many shrimp, I got iodine poisoning

Guess what? You’re almost done!! Toss all of the sauce ingredients into a blender: peanut butter, rice vinegar, soy sauce, sugar, sesame oil, water, crushed red pepper, garlic, and ginger pieces. Blend until smooth, about one minute.

blended

Add the pasta back into the large pot with the veggies and shrimp and pour the sauce on top. Add the sesame seeds (you may toast if you like, I was lazy and trying to eat) and gentlytoss to combine and fully coat the noodles and toppings. Top with cilantro and scallions, serve with Sriracha, and enjoy!

This is how I feel when I eat noodle bowls: