Healthy Loaded Mashed Potatoes

Last St.Patrick's day I ate some delicious Irish mashed potatoes at the O'Grady's house.  I was trying a spin on these with shredded cabbage and more veggies and ended up with this dish.  Who knew that adding the cabbage would add moisture and make them taste buttery!  I also added some onion, garlic, corn, and peas for extra veggies and flavor.  Oh and if you love mashed potatoes but don't own a food mill, go buy one now.  There's nothing like it for creamy, fluffy potatoes.

These have also been great during my pancreatitis recovery made with fat free sour cream.  Again a wok comes in handy for low-fat cooking.

Ingredients:

3 large or 5 medium potatoes – I like white potatoes for mashing

6 cloves of garlic

1 medium onion, diced

2 ears of corn, shucked or 1 can

1 cup frozen peas

1 bag shredded cabbage

2 Tbsp butter

¾  cup low fat sour cream

Salt and pepper

2 Tbsp grapeseed oil

Method:

Peel and quarter potatoes.  Place into a large pot and cover with water.  Add 2 Tbsp salt to the water and 2 whole cloves of garlic.  Bring to a boil and cook until very fork tender, about 15-20 minutes.  Add the cabbage during the last 3 minutes of cooking.

In the meantime, heat the oil on med-high heat in a wok or large saucepan.  Add the onion and sauté for 3 minutes.  Add the corn and garlic, season with salt and pepper and sauté until cooked, another 7-8 minutes.  Add the peas and season again.

Drain the potatoes and cabbage and return to the pot.  Mash through a food mill or using a potato masher.  Stir in the corn mixture, butter, and sour cream.  Season with salt and pepper (potatoes need a good amount of salt).

Baked "Fried" Green Tomatoes

I found green tomatoes at the nearby farmers market, and while I can't eat fatty foods because of the pancreatitis, I couldn't resist the thought of some fried green tomatoes!  So I decided to try baking them, and they were just as good!  These were so easy, I actually made them for midnight munchies after getting home late one night.  New favorite snack.  For slightly different flavor, add a little curry or garlic powder to the break crumbs.

Ingredients:

2 green tomatoes, sliced about ½” thick 

2 cups panko bread crumbs

1 cup flour

2 eggs plus a splash of water, lightly beaten

Cooking spray

Salt and pepper

Method:

Preheat oven to 450 degrees.  Place a baking rack over a sheet tray – the baking rack helps the breading crisp.

Prepare your breading station: 3 bowls - one with the flour, one with the eggs, and one with the panko.  Season the panko with salt and pepper. 

Dip each tomato slice first in the flour, shaking off excess.  Then dip it into the egg wash, and finally the panko.  Pat the panko onto the tomato to get good “coverage.” 

Place the breaded tomato slices on the baking rack and spray with the cooking spray.  Bake for 10 minutes, then remove from the oven, flip tomatoes over and spray the other side. Bake for another 8-10 minutes until browned.  Sprinkle with a little more salt.

Baked Feta

I didn't think to snap a pic until after we had torn into it

Mmm...baked feta...we must have eaten this every day during our trip to Greece.  I just don't understand why we don't see this dish here.  So easy and so good!   Great as an appetizer or paired with a lentil or green salad as a meal.  Serve with crusty bread to smear on.

Ingredients:

Slice of Greek feta - 5 to 8 oz.
A few Tbsp extra vir
gin olive oil
dash dried oregano
dash crushed red pepper
1 tomato, sliced
A few pickled banana pepper rings, mild or hot
Crusty bread such as sourdough baguette

Method:

Heat oven to 400 degrees 
In a small ovenproof dish, place tomato slices in single layer, then the feta.  Top with the oregano, crushed red pepper, and banana peppers.  Drizzle olive oil until there's a thin layer on the bottom of the dish.  Bake 10-15 minutes, or until feta is softened.

Meanwhile, slice the bread and drizzle with olive oil.  Toast in oven during last 3 minutes of cooking.

Pasta Arrabiata

My husband and I visited Santorini, Greece on our honeymoon.  One restaurant in the village had a simple and amazing pasta arrabiata - very spicy and peppery, and so good!  After some experimenting here is my re-creation.  Serve over pasta with some good crusty bread and a glass of beer to cool your mouth!

           

Ingredients:

½ medium onion, chopped into large chunks

2 carrots, chopped into large chunks

4 strips bacon, cut to ½ inch slices

1 Jalapeno, finely diced

½ Red bell pepper, finely diced

1 Thai chili pepper, thinly sliced

3 dried mild chilies such as guajillo or ancho

2 cloves garlic, minced

2 28 oz. cans peeled whole tomatoes, crushed by hand

Extra virgin olive oil
Salt

Method:

Soak the dried peppers in hot water.  Place the onion and carrots in a food processor and puree. 

In a large saucepan or pot, cook bacon on medium heat until crispy.  Remove bacon from pan leaving the fat.  Add veggie puree and cook until lightly browned, meanwhile put the dried chilies in the processor and puree.  After carrots and onions have browned a bit, add jalapeno, bell pepper, thai chili, and garlic and cook for 3 more minutes.  Add the tomatoes and chili puree and simmer for 30 minutes.  Add a dash of extra virgin olive oil for flavor. Taste for salt.

Sweet Potato & Chicken Sausage Hash

Flavorful, healthy, and fast.  My husband couldn't get enough of this.  I like using the wok for the hash to get that beautiful char on the potatoes, and Trader Joe's chicken sausages are great, especially the chicken andouille for some heat.  

Serve with a dollop of sour cream and a sunny side up  egg over top – I love me a runny yolk!  

I actually created this dish about a month into my recovery from pancreatitis when I was craving some flavor!  For even less fat/spices check out different chicken sausage flavors (TJ's roasted garlic have 6 grams of fat each) and serve with an egg-white omelet. 

Sweet Potato & Chicken Sausage Hash

Makes 4-6 servings

Ingredients:

2 sweet potatoes, cut into ½ inch cubes

3-4 chicken sausages, removed from casing and diced

½ medium onion, diced

½ tsp cumin

½ tsp smoked paprika

1 Tbsp cider vinegar or lime juice

Salt and pepper

Method:

Heat a wok or large skillet on med-high heat.  Add 1 Tbsp of oil, the sweet potato, onion, cumin, paprika, salt and pepper.   Saute until cooked through, about 8 minutes.   You want to get some nice color on the potato.  If needed, add a little water to the pan at the end to help steam/soften the sweet potatoes and keep cooking until all of the water has been absorbed or evaporated.

Add the chicken sausage and cook for 3-5 more minutes to heat through and get a little color.  Add the vinegar and taste for salt.

Thai Coconut Lime Chicken (or Tofu/Veggies)

This meal is quick, easy, and healthy!  Oh and of course delicious.  Again, my friend the wok comes in handy since I've found it's the best way to get some color and flavor on tofu.   You can also sub bell pepper for the chilies and use light coconut milk for a pancreas-friendly meal.  

Serve over white rice, I like jasmine or basmati. 

Thai Coconut Lime Chicken (or Tofu/Veggies)

Ingredients:

2 chicken breasts OR block of firm tofu and  ½ large eggplant

1 pack mushrooms of choice

2 cups chicken OR vegetable stock

1 stalk lemon grass, cracked open with flat side of knife

Juice of 2 limes, zest of one

1 one-inch piece of fresh ginger, peeled and thinly sliced

2 small thai chilies or a jalapeno, sliced lengthwise

2 garlic cloves, crushed

1 tsp sugar

1 Tbsp fish sauce

1 can coconut milk

¼ cup chopped cilantro

Salt and pepper

Method:

For chicken: Slice chicken breast into thin strips.  Heat wok and add just a tiny bit of oil.  Add 1 clove of garlic and a few pieces of ginger to the wok along with the chicken.  Saute until chicken is just cooked through.  Add the chicken stock and rest of the ingredients except for the coconut milk and cilantro, cover  and let simmer for 10 minutes.  Add the coconut milk and cook for another 2 minutes, just to heat through.  Add the cilantro.

Vegetarian Option:  Chop the eggplant into small strips about ½ inch thick.  Place in a colander and sprinkle with 1 tsp salt.  Let the eggplant sweat for 10 minutes while prepping the other ingredients to pull out any bitterness.   Rinse and pat dry.

Cube tofu into 1-inch cubes and slice mushrooms.   Add ½ the eggplant and tofu to the hot wok along with 1 clove garlic, a few slices of ginger, and a dash of fish sauce.  Sauté on high heat until you get some nice color.  Remove and do the same with the other ½. 

Return the tofu and eggplant to the wok, and add the vegetable stock and rest of the ingredients except for the coconut milk and cilantro, cover and let simmer for 10 minutes.  Add the coconut milk and cook for another 2 minutes, just to heat through.  Add the cilantro.

Healthied Up Burrito Bowl

During my pancreatitis recovery I had a crazy craving for a Chipotle burrito bowl!  To scratch the itch I created my own, VERY low fat and less spicy version of it.  I used the wok to get a beautiful and delicious char on the corn and chicken.  Of course, you could always substitute jalapenos for the poblanos and add some cayenne to the chicken.  Takes a few steps, but they're each quick and the end result is healthy and delicious.

Makes 4-6 servings

Ingredients:

1.5 cups rice – I like jasmine

Zest and juice of 2 limes

¼ cup chopped cilantro plus 2 Tbsp

3 ears of corn kernels, or 1 can

2 cloves garlic – minced

1 poblano pepper finely chopped

Ground cumin

Ground coriander

Smoked paprika

Garlic powder

Onion powder

2-3 chicken breasts

1 cup chopped tomato

3 scallions chopped

Fat free sour cream

Method:

Cilantro-Lime Rice:  cook rice as you normally would (or see “cooking perfect rice”) adding ½ tsp salt to water.  After rice has cooked, add ¼ cup cilantro and zest/juice of 1 lime.

Charred corn salsa: add a tiny bit of oil to the wok and heat until hot.  Add corn, ½ the poblano, and ¼ tsp each cumin and coriander.  Cook 5-7 minutes on high heat or until they are nice and blistered.  Add garlic and cook another 30 seconds.

Blackened Chicken:  The chicken is cooked in the wok next.  Make a spice rub by combining 1 tsp each salt cumin, coriander, and paprika, and ½ tsp each garlic and onion powder, and brown sugar.  Cube the chicken and toss to coat.  Add to very hot wok in 2 batches  and sauté until charred and cooked through. You may want to crack a widow at this point if it's smoking!

Pico de Gallo:  Combine tomato, scallions, 2 Tbsp cilantro, ½ poblano, and lime zest.  Add salt/pepper.

Combine in a bowl and top with the sour cream.  Yum!

Other optional toppings:  beans, grated cheese, avocado or guacamole, hot salsa, shredded lettuce

Mexican Orzo Recipe

I've discovered that a wok is a fantastic tool for quick low-fat, and flavorful cooking!  I threw this meal together in under 15 minutes and it was great for lunch for 3 days.  Note: Chop all of the ingredients before using the wok since it goes fast once you start.

Mexican Orzo

Ingredients:

½ box orzo pasta

Clear oil such as canola, veg, or corn

Extra virgin olive oil

1 lb. shrimp

3 ears of corn, kernels removed (or 1 can)

½ poblano or green bell pepper

½ small onion, finely chopped

2 cloves garlic, minced

½ tsp cumin

½ tsp coriander
½ tsp paprika (smoked or hot)

2 Tbsp chopped cilantro

Juice and zest of 1 lime

½ cup cherry tomatoes, quartered

Feta cheese

Method:

Cook orzo to al dente as per box.

Meanwhile, get your wok or large saucepan nice and hot.   Add 1 tsp clear oil then add shrimp, paprika, a sprinkle of cumin and coriander, and salt and pepper.   Cook 3-4 minutes or until pink and charred.  Remove from wok.

Add 1 Tbsp clear oil to wok then add corn and cook  3 minutes,  add onion, pepper, cumin, and coriander  and cook another five minutes, until corn and peppers are blistered and onion is softened.  Add garlic and lime zest and cook for 1 minute. 

Combine orzo, shrimp, and corn mixture, tomatoes, lime juice, and cilantro.  Sprinkle in olive oil and feta to taste.  Add salt/pepper to taste.

Helen's Sotanghon Recipe (Filipino Glass Noodles)

I harrassed my friend Lenore for months for her mother's Filipino sotanghon recipe.  You gotta love those family recipes that call for a "little bit of this, a little bit of that..."  I experimented with until I got it right, since I hadn't forgotten how good it was at Lenore's house.  This is some goood comfort food.  The wings add rich chicken flavor, but substituting chicken breast was a great low-fat option for me when I was first recovering from pancreatitis.  Thanks Lenore and Helen!
 

Helen’s Sotanghon Recipe – Flipino Glass Noodles

Ingredients:

2 Tbsp oil (any kind)

2 cloves finely chopped garlic 

½ medium onion, finely chopped

1” fresh ginger peeled and sliced into rounds

6-8 chicken wings cut in half or 2 chicken breasts, cubed

2.5 tsp fish sauce, divided

Glass (aka cellophane) noodles - dehydrated noodles that come in a wrapped block

White Rice - I like jasmine

Method:

In a large pot, heat the oil and saute the onion until sweated out.  Add ginger and cook “until you smell it” then add the garlic and cook for 1 more minute.

Add the chicken and 1 tsp fish sauce.  Cook the chicken until tender and not quite done. 

Add enough water to cover the chicken by 1 inch and another ½ tsp of fish sauce.  If you want it soupier, add more water (duh).  Simmer 20 minutes or until cooked through.

While the chicken cooks, soak the glass noodles in warm tap water.  In a separate pot, make some white rice.

Once the chicken is cooked, use kitchen shears to snip the noodles into the broth in 1-inch pieces.  Add another ½ tsp fish sauce. 

Serve in a bowl with a mixture of rice, noodles, and chicken.