Prep2eat

December 10, 2014

Vegetable Soup With Turkey Meatballs & Rice

Filed under: Food, foodblogs, Meals, Meat, Soup — Tags: , , , , , , — prep2eat @ 10:54 am
Hearty, Spicy Vegetable Soup

Hearty, Spicy Vegetable Soup

My spicy vegetable soup is a tomato base with vegetable options of the day, but usually begins with a  sauté in canola oil on medium-high heat of onions, celery and carrots.

In the photo above, I added 1/2 cup of brown rice, stirring along with the vegetable sauté,  following with a 28-oz can of crushed tomatoes (low sodium), two cups chicken broth (low sodium) and 2-1/2 cups of cold water. Stirring often with a wooden spoon, I bring the mixture to a rolling boil with the lid on the pot and then turn down the heat to a low setting.

Adding flavor begins after the soup boil with about one tablespoon of Kosher salt and one-half teaspoon of crushed black pepper. This is the time I add dry spices of choice, optional for using all, such as a quarter-teaspoon of crushed red pepper flakes, quarter-teaspoon each of smoked paprika, chili powder, cinnamon, turmeric and cumin. Choose spices and amounts for your soup depending on personal taste.

Cooking the soup covered on low heat setting for about 30 – 45 minutes allows flavors to blend and the rice to cook. Most times, more Kosher salt is added after tasting at the end of cooking. Add small amount, stir, taste and repeat until the soup is pleasing for your tastebuds. Sometimes, a small amount of sugar added slowly takes a bitter taste from the canned tomatoes. This is all personal taste at the finish of the soup.

The protein of choice for this meal in the photo is ground turkey meatballs. The meatballs can be baked on a lined cookie sheet with a rim or cooked in a large frying pan with some canola oil to cover the bottom of the pan. Cook over a medium heat on the stove or at 350 degrees F. in the oven until the meatballs are cooked fully and browned.

Serving the vegetable soup with rice included and adding the small turkey meatballs completes a hearty, spicy meal-in-a-bowl. Adding small soup crackers and/or a toasted piece of crusty bread turns this meal into satisfying comfort on cold winter days.

Option: if dairy is tolerable, shave some melting cheese on top of your bowl of soup, such as fontina or gruyere. Delicious.

October 20, 2014

Paprika Chicken Stew

Filed under: Chicken, Food, Food blog, Homemade, Meals, Stew — Tags: , , , , , , — prep2eat @ 11:27 am

Paprika Chicken Stew

This is the time of year in the northeast of the US when we bundle up to keep out the chill and crave hearty, comfort foods. This season of Autumn is just after warm summer temps and just before the really long, cold winter season.

Preparing this Paprika Chicken Stew each year takes on small additions or omissions of ingredients depending on the thickness of the gravy I am in the mood for. If making this dish for friends, I might add sweet potatoes and carrots or small cut new potatoes. The amount of liquid added during the cooking process will also determine the density of the gravy.

This basic recipe produces a sweet, comforting meal. The final dish is colorful as well as great tasting. I know you will go back for seconds. Since I know this usually happens, I choose butternut squash instead of potatoes and use less flour as thickener for the gravy.

My version of this recipe resembles a stew rather than chicken parts with potatoes in a skillet. I use boneless, skinless chicken thighs and thin chicken breasts, no skin or bones.

Here is the original recipe I found in a magazine years ago by Joyce Litz of Albuquerque, NM titled “Skillet Chicken and Vegetables.”

Makes 4 servings

4 chicken thighs with skin and bone
1 tbs paprika
2 tbs vegetable oil
3/4 lbs red-skinned potatoes, halved
8 boiling onions, peeled
2 large carrots, peeled, cut into 1-inch pieces
1 tbs all purpose flour
1 cup canned or boxed low-sodium chicken broth
1/2 cup dry white wine (optional)
Chopped fresh parsley to sprinkle over cooked dish.

Sprinkle uncooked chicken with paprika, salt and crushed black pepper
Heat oil in heavy, large skillet over medium-high heat
Add chicken and sauté about 3 min. each side until brown
Transfer browned chicken to a clean plate
Add vegetables to the heated skillet for 2 min and stir
Sprinkle cooking vegetables with flour and stir to coat all around
Gradually stir in broth and wine, bring to a boil
Return browned chicken with juices to the skillet and bring to a boil
Reduce heat to med-low and cover while simmering for 30 min or until chicken is cooked totally.
Season with salt and pepper and sprinkle with parsley.

February 17, 2014

Turkey Meatballs in Cheesy Tomato Sauce

Filed under: Food, Food blog, Prep2eat, Turkey — Tags: , , , — prep2eat @ 6:47 pm

Image

Photo by The Souper at Prep2eat

What makes this recipe different from my usual turkey meatballs? The ground turkey is mixed with an egg, Parmigiano Reggiano cheese and Panko Crumbs. I am beginning to prepare food with hard cheeses as I have heard a person with lactose intolerance can digest the cheese. Hard cheeses are aged and supposedly have less lactose.

Once the turkey meatballs are formed, they are cooked in the prepared tomato sauce, same pot.

I will post a few more of my photos from this recipe process. I altered and added ingredients at times during prepping. This meal can be as easy as using prepared sauce from a jar or make your own favorite marinara sauce. I made my own sauce which had some vegetables added during the cooking process. (onions, carrots, red peppers)

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Here is the original recipe I was using as a guide.

 

 http://www.thethaikitchen.org/recipes/turkey-meatballs-in-tomato-cheese-sauce.html

November 8, 2013

Baked Turkey Balls with Sides

Filed under: Brown rice, Cook, Food, Food blog, Healthy, Homemade, Meals, Turkey — Tags: , , , , , , — prep2eat @ 7:38 pm

Good basic dinner

Good basic dinner


Photo by Prep2eat

Our meal tonight is a basic go-to healthy, no fuss dinner. We are trying to eat simply just before the big eating holidays. Lean protein, vegetables and brown rice.

My ground turkey balls recipe has been posted on this blog. One special ingredient is horseradish mustard among other mix-ins. These rounds are baked to keep calorie count down, less fat.

The brown rice is a good grain, no white flour as in a pasta. It is easy to prepare by following directions on package or jar of Organic Texmati Brown Rice.

The salad of baby spinach and assorted cut vegetables is dressed with my go-to simple fresh dressing made right in the bowl: juice of one half lemon, sprinkle Extra Virgin Olive Oil over the salad, add a bit of Kosher salt, ground black pepper and optional pinch of sugar. Toss salad to coat all greens.

The simplicity of this meal is providing a well-rounded nutritional offering, not too heavy in any food group. There is balance eating this way.

November 6, 2013

Baked Haddock

Filed under: Cook, Fish, Food, Healthy, Meals — Tags: , , , , , — prep2eat @ 9:05 am
Fresh fish, Haddock

Fresh fish, Haddock

Preparing fresh fish is truly stress-free. Knowing where to purchase fresh fish is important, trusting the source and knowing it got to market as soon as possible. As a consumer, ask questions about where the fish came from, how long has it been in the food display and ask to smell the piece of fish you intend to purchase. A fresh piece of fish has no smell, it should not smell like fish!!! Hint: if you smell an odor like ammonia just around the fish counter, walk away, don’t bother buying fish there.

The simplicity of preparing this healthy fish meal is a relief, knowing I can quickly serve a lean protein meal for my family and be satisfying to our taste buds.

What you will need:
Fresh haddock, about one pound for two to three people.
Medium baking dish
Olive oil, about 3 tbs. or (butter for enhanced flavor, more calories)
Panko crumbs or plain bread crumbs, about 1/4 cup
Salt and crushed black pepper, enough to sprinkle over fish
Pot holders
Large spatula

How to prepare this recipe:
Baking rack should be in the middle of the oven. Preheat setting of the oven should be 400 degrees F.

Put the fresh haddock in a baking dish
Put a little olive oil down the top center of the fish
Sprinkle Panko crumbs (or bread crumbs) on top of the olive oil
Salt and ground pepper on top of the fish (optional)

Put the baking dish with the prepared fish into the oven at 400 degrees F. for about 15-20 minutes or until fish looks white, browned on top and flakes easily.

Serving time

Serving time

November 4, 2013

Shepherds Pie

Shepherds Pie

Healthier version of Shepherds Pie

September 30, 2013

Spice It Up

Filed under: Prep2eat — Tags: , , , , , , , , , — prep2eat @ 10:42 am

Spice It Up

Horseradish – my favorite condiment to enhance flavor in my cooking. Mix with your favorite mayonnaise or my personal favorite, Miracle Whip. Also use this horseradish in a salmon marinade along with apricot preserves and apple cider and tiny bit of olive oil saving extra to spread on grilling Salmon. Delicious. (Did I mention it is gluten-free?)

September 28, 2013

Grilled Vegetables

Filed under: Prep2eat — Tags: , , , , , , , , , — prep2eat @ 8:29 am

Grilled Vegetables

Leftover grilled vegetables make start of yummy eggwhite omlette this morning. Mmm.

September 20, 2013

Egg White Omelette

Filed under: Prep2eat — Tags: , , , , , , , , , , , , , — prep2eat @ 8:26 am

Egg White Omelette

Good Morning Healthy

July 5, 2013

Fresh Salmon Salad Lettuce Wraps

Filed under: Prep2eat — Tags: , , , , , , , , , — prep2eat @ 12:21 pm

Fresh Salmon Salad Lettuce Wraps

Salmon Salad Lettuce Wraps

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