Archive for ‘potato’

April 21, 2011

Sweet Potato Black Bean and Spinach Quesadilla

This is – hands down – the best quesadilla I’ve ever had!

I had grown weary of quesadillas, the vegetarian versions always have too much cheese and limp soggy squishy vegetables all folded into a greasy tortilla.

This version is light, healthy, delicious and a great dinner for one! Sweet potatoes are one of my favorite ingredients – they are considered one of the healthiest vegetables in the world, and are so flavorful!

Ingredients:

  • 1 small sweet potato
  • 1 tortilla – I recommend Mission’s Jalapeno & Cheddar
  • about 1/2 can of black beans
  • 1/3 cup shredded extra sharp cheddar cheese
  • spinach, a few handfuls
  • cooking spray

Necessary condiments:

  • medium/hot salsa  (I love trader joe’s fresh hot salsa)
  • sour cream
  • fresh guacamole (it is a good idea to ALWAYS have an avocado laying around)
  • A couple of slices of lime
  • and of course you can always spice it up with fresh jalapeno slices, crushed red pepper, or a spicy tomatillo salsa verde :-)

Directions:

1) Stab sweet potato with a fork, and cook in microwave until soft, let cool
2) Grate cheese – you’ll almost never ever see me using pre-shredded cheese because it doesn’t have enough flavor, and is usually dry and bland.
3) Cook spinach on low heat with a very minimal amount of olive oil, just a drop will do! The spinach will cook down drastically (and quickly!)
4) Mash up sweet potato – you can cut it in half and spoon out the flesh, or mash it with the skin on if you prefer.
5) Spray pan with non-stick cooking spray (or use butter), and place tortilla face down – pan should be at medium heat.
6) Spread sweet potato on one half of tortilla (this is how I prevent over-stuffing of my quesadilla), add spinach and black beans. After about 3 minutes add cheese and close quesadilla. It will cook quickly – about 4-5 minutes on each side, max.
7) Once the tortilla is crispy, remove quesadilla, slice and eat with the above-mentioned delicious accompaniments! Fresh lime juice really helps to bring it all together!
*I mixed all extra sweet potato and black beans together and it made a great snack for the rest of the week  :-)

nutritionally speaking:
excellent source of dietary fiber, vitamins A, B6, C, E, K,  potassium, zinc, thiamin (vitamin b1), folate, calcium, iron, manganese, protein

March 29, 2011

Panko crusted salmon with roasted potatoes and garlic kale

This dinner was AMAZING. It was one of those nights where you don’t plan to cook, but a little window of time opens up  and you get creative and fresh and delicious and are so glad you did!

There isn’t much too much follow for this one – its simple.

For the salmon:

I covered the flesh side of the salmon with a little spicy mustard and added panko bread crumbs – panko is a flakey light bread crumb often found in Japanese cooking, it tends to be more crunchy and crispier than regular bread crumbs because it is baked without crusts. Because its easy to find, I recommend McCormick Crusting Panko Blend, with garlic, lemon and rosemary – especially if its your first time cooking with panko, you can always explore after that. Keep in mind – it also goes very well as a crust on baked chicken.

Then I added the salmon filets, skin side down, in a saute pan that had about 1-2 tablespoons of hot olive oil in it. I let them cook about 4 minutes, then threw the entire pan in the oven at 375 for about 10 more minutes – your kitchen will begin to be filled with the wonderful aroma of rosemary and garlic.

In addition, I chopped red bliss potatoes, added parsley and garlic and olive oil, and baked them for about 25-30 minutes, until the potatoes were done.

And of course the garlic kale you’ve seen before. In case you missed it the first time, simply heat up 1-2 tablespoons of olive oil, add chopped garlic and shallots and the kale. Let it cook down for about 10-15 minutes, depending on how much you cook.

Simple, fun and healthy!

nutritionally speaking: excellent source of vitamins A*, C, B6, B12, Niacin
great source of magnesium, phosphorus, potassium, folate

*one serving of kale is 354% of your vitamin A!

February 9, 2011

what’s in season wednesday

no, that isn’t a monster vegetable… this week’s edition of what’s in season wednesday is turnips! once considered a poor man’s vegetable, turnips have a delicious, hearty and unique flavor that helps them to really stand out amongst the winter vegetables.

turnips are root vegetables, and like last week’s what’s in season wednesday, are members of the cabbage family. turnips are high in calcium, potassium and vitamin c. turnips can be white/cream colored or purple and should not be bruised on the outside.

things to remember about turnips:
1) due to a high water content they do not store long. i recommend keeping them in the fridge in a plastic bag
2) flavors and spices that enhance the turnip flavor include: curry, black pepper, lemon juice, chives, parsley, and thyme
3) turnips are fabulous in a winter vegetable stew

typically i roast turnips with carrots, parsnips and potatoes to make a delicious side dish. however, last week my friend gave me some extra turnips that she wasn’t going to use and i decided to try potato and turnip pancakes. it was a delicious alternative to simply roasting the turnips!

potato & turnip pancakes:
5-6 small to medium turnips, peeled and cut into small cubes
1-2 medium to large baking potatoes, peeled and cut into small cubes
1 bunch of thinly sliced scallions
1 egg beaten lightly
1/2 cup flour
canola or vegetable oil
salt and pepper and chili powder
paprika
sour cream

cook the chopped turnips and potatoes to boiling water  until soft. remove from heat and mash turnips and potatoes while adding scallions, egg, flour and salt, pepper, chili powder (to your taste).

meanwhile, heat about 1/4 of an inch of oil in a large fry pan. the oil is hot enough once a few drops of water sizzle in the pan. drop small amounts of turnip and potato mixture and flatten with a wooden spoon while they fry. depending on how hot the oil is 4-6 minutes on each side will cook them through.

transfer to a paper towel and let cool 1-2 minutes. sprinkle paprika, a few raw scallions on top of each pancake and serve sour cream on the side!

January 12, 2011

broccoli leek & potato soup

i made this soup in those dreary weeks between the end of fall and the beginning of real winter. it is a perfect pick me up soup; delicious, hearty and warming from the inside out. i love this recipe because it really showcases the leeks, which often do not get the praise and attention they deserve, and it has a rich creamy texture (with very little cream!). in addition, this recipe uses both broccoli florets and stems to reduce food waste and increase nutritional value.

nutritionally speaking – excellent source of vitamins A, B6, C, K, riboflavin, and folate and significant amounts of calcium, magnesium, phosphorus, potassium, iron. low in saturated fat, and very low in cholesterol.


broccoli leek & potato soup:

  • 2 baking potatoes – peeled and cut into 1-inch cubes
  • 2 large broccoli bunches
  • 4-5 medium to large leeks – white and light green parts only
  • olive oil – about 2-3 tablespoons
  • 3-4 cloves of garlic – chopped small
  • 3 cups of vegetable broth
  • 1/2 cup of light cream
  • 1/4 cup chopped chives
  • 1/4 cup chopped parsley
  • 1/2 teaspoon cayenne pepper
  • salt and pepper to taste
  • bread (for croutons)
  • parmesan cheese for garnish

directions:

1) peel baking potatoes and chop into 1-inch cubes. cook in boiling water until a fork easily goes through one of the chopped pieces. set aside once cooked.
2) meanwhile, separate broccoli stems from florets. slice the stems into small coin-like pieces (sometimes it is recommend that you peel the outside of the stem, i do not bother with this step unless the outside of the stem is very thick). break the florets into small pieces and steam both the florets and stems together in a vegetable steamer. set aside once cooked.
3) clean and prepare leeks. chop off the darkest green ends of the leeks which are often slightly damaged or worn. cut off the white bearded bulb at the bottom. all you should have left are the white and light green parts. separate the leeks length wise and run under water to remove the dirt between the leaves. some leeks are really dirty – there is nothing wrong with this (usually those are the best locally grown leeks!) just clean them well. once clean slice thinly.
4) in a large fry pan heat olive oil and add garlic. add leeks and cook on medium heat to “sweat” the leeks, stirring often until they begin to soften and are fragrant – usually about 5-6 minutes. add about 3 cups of vegetable broth and cover, reducing the heat to medium-low. cook another 8-10 minutes.
5) mix cooked potato, cooked broccoli and leeks in a large bowl, and transfer the mixture in batches to a food processor (a blender also works) and puree until smooth.

6) as each batch is pureed, return to a large sauce pan on the stove. then add light cream, salt, pepper, cayenne pepper, chives and parsley.  reheat about 5-10 minutes.
7) serve with shaved parmesan cheese and home made croutons *

*croutons can be made with almost any type of bread, stale bread works best. chop into cubes, add a small amount of olive oil, salt, pepper, fresh or dried herbs of your liking, toss and bake in a toaster oven or oven for 10-15 minutes until crunchy.