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Seasoned Grilled Tuna and Broccoli -- back to top

We needed something quick and easy and this fit the bill. We seasoned the tuna with Italian seasoning, rosemary, parsley, and garlic powder then used the griddler. I think I overcooked them a bit, but it was still good. I liked the seasoning mixture The broccoli was semi sautéed and semi steamed. They were a bit overcooked but I like it mushy sometimes. There was a mix of seasonings in this as well but I do not remember them.

Original Wordpress ID and Date: 708, 2010-11-29_210524

Salmon Burgers with Onion Jelly and broccoli -- back to top

I wanted something easy though I still spent quite a while on the onion jelly. I basically supersautédandcaramelizedred onions and then added some balsamic vinegar a little bit of sugar. I put it on salmon burgers.

Original Wordpress ID and Date: 2054, 2012-06-24_233006

Salsa Tilapia and Roasted Broccoli -- back to top

As I have done a few times before, I baked some frozen tilapia and frozen shrimp with salsa on top. Despite doing the same amount of time as before (350 for 30), the tilapia wasn't fully cooked. So, I microwaved it for a bit and it exploded everywhere. Oh well, it was still pretty good.

I used a really, really, really hot salsa from the farmers market. OUCH! It was intense

I also roasted broccoli. Nothing special but it was very good.

Original Wordpress ID and Date: 2201, 2012-08-13_220936

Roasted Broccoli and Spaghetti Squash -- back to top

I wanted a big but very low point meal. This is what I ended up with. I roasted the broccoli in the oven (425 for about 25-30 min, rotated once). As usual, it was awesome. I love broccoli like this.

For the spaghetti quash, I tried something difference. I halved it raw (no easy task, BTW), and scooped out the seeds cold. I then pammed it, put some salt and pepper on, then microwave dit (cut side up). I started with 8 minutes but ended up adding like 6 more. The advantage of cutting it first was that I didn't have to scoop out the seeds of a hot squash. And, I felt like more came off the skin.

I made a pretty standard tomato sauce. Half an onion, some garlic, 28 oz can of diced tomatoes and a full can of paste. I added two frozen basil cubes (not sure if I could taste them), lots or oregano and dried parsley, plus other seasonings. I also added some balsamic vinegar and soy sauce. Finally, I added sriracha to kick up the spice!

All in all, the meal was HUGE but almost no points. Really, the only points came from the small amount of oil on the broccoli and the onions.

Original Wordpress ID and Date: 2284, 2012-10-03_202323

Dijon Chicken and roasted Broccoli -- back to top

I used the leftover chicken from 2012-08-12 but I didn't even try to use the grill and just used the cast-iron grill pan. I ate both pieces since it wasn't really that much and the pieces are small. I also had roasted broccoli It is my favorite way to make it and its so easy as long as I do not need the oven

Original Wordpress ID and Date: 2310, 2012-10-10_210103

Roasted Broccoli Soup and Spicy Shrimp with Garlic (Gambas al Ajillo) -- back to top

I made this with Meredith at her house. We followed the recipes below. For the soup, we stayed pretty true to it except roasted the brocoli for 20 minutes. We also used a cheddar-gouda. The leek was very large that added extra flavoring. I am not sure if you could really taste the cheese. I would definitely make it again, but I'd try to reduce the cheese. We also used a yukon gold potato.

The shrimp was only loosely based on the recipe. We used more butter (instead of oil) than we regularly cook with but still not too much. We used the shrimp from frozen so we had to let it cook and dry out a bit more. We cooked the pepper (which we used a different kind, I just don't recall what kind), the garlic (used 10 cloves), and the crushed red pepper separately since the shrimp was going. We added it all together, added some sriracha, the paprika (we used hot smoked) and the parsley. It was very good. A bit spicy but not in a bad way. Lots of flavor and for one of the first times, I could really taste the garlic. We didn't have the banana ketchup.

We forgot the lemon on both recipes

Gambas al Ajillo (Spicy Shrimp and Garlic) (from Burnt Limpia)

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Roasted Broccoli & Cheddar Soup (from The Kitchn)

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Original Wordpress ID and Date: 2905, 2012-12-16_203032

Salsa Seitan and Steamed Broccoli -- back to top

I just threw this together. I sautéd onions then added a thing of seitan. I then added Pace Hot Salsa. I let it cook down and then added a bunch of low fat mexican cheese. I actually added way too much. I'll cut down on that next time. (to save calories and it wasn't needed)

I steamed broccoli (faster than roasting) and added some sprinkle cheese, and some white cheddar popcorn cheese stuff.

Original Wordpress ID and Date: 2910, 2012-12-17_204818

Oysters, Tuna Tataki and Broccoli soup -- back to top

This was Meredith and my 4 year anniversary dinner. We had a big lunch, so we wanted something fancy but light. We started with some North Carolina Oysters. They were very good, or as good as oysters ever are. (I think I like the high-scale and fancy nature of them more than the oysters themselves). It was easier to open them than I remember.

The other part was tuna tataki. We used the recipe that Meredith had used in the past (it is below). We had a big piece of tuna and cut it, though we cut it wrong. We should have cut against the grain so that we could more easily slice it along the grain later. Anyway, it was very good. Meredith said it was on par with Wegmans which is a compliment (though she said it wasn't as good as last time she made it). It is certainly very easy. the sauce (which was very good) was more work than the tuna itself. Just goes to show how super simple it was.

We also made roasted broccoli soup like last time. I used homemade broth from a while ago (but I cannot seem to find the post). I needed to add salt to it,but I added too much. It wasn't so salty you couldn't eat it, but still too much. Luckily, it was really thick so I can add more water later.

(2014-01-07 Note. This was added to My Recipe Book)

Original Wordpress ID and Date: 3140, 2013-02-08_180553

Balsamic Broccoli Stir-Fry -- back to top

I made a balsamic broccoli stir-fry for a lunch side. I steamed some broccoli and then made a stir-fry sauce. It started with about a Tbsp of low sodium soy and maybe a tablespoon or two of balsamic. Then I added a bunch of garlic power and rosemary. Finally, a big scoop of corn starch. I do not know if it was the cornstarch or the heat of the pan, but I put it down and it sizzled then became solid. So, I made another batch but lighter on the corn starch and a cooler pan to start. I added the lightly steamed broccoli and tossed it a bunch when it was boiling. I then moved it to the container.

The sauce was acceptable but not as good as I wanted. I need to lookup difference recipes to see if something similar has been done and then modify them from there.

Original Wordpress ID and Date: 6147, 2013-05-28_205325

Broccoli and Chicken in a white wine sauce -- back to top

I had this idea last week when I had italian food at a restaurant. It was supposed to be chicken in a sun dried tomato, white-wine sauce with broccoli over pasta. I asked for extra broccoli and it still had very little. And, I realized, I didn't really care about the pasta and I loved the broccoli. I always like it when it picks up the sauce. So I decided to try making a meal that was basically italian "pasta" dish but with broccoli instead.

I read a few things on white-wine sauce (Most notably Skinny Taste) and decided to follow her lead with replacing some of the wine with chicken broth. Here is my recipe/what I did. (Not copied, this is my writing it but that is also why it isn';t very specific)

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• ~1.5-2 lbs broccoli crowns
• Chicken, around 0.4lbs
• Flour
• A bit of smart balance
• 2 shallots, sliced and diced
• bunch of diced, smoked, sun dried tomatoes
• ~1/4 to 1/3 cup chicken broth (strong)
• 1/4 to 1/3 cup white wine (plus more)
• 2 to 3 cloves garlic
• lots of crushed red pepper
• chopped parsley
• Lots (too much) grated parmesan cheese

Thinly slice or cut chicken into strips . Mix some flour with salt and pepper and dredge chicken. Cook in hot pan with oil spray only. Stir a lot and use white wine to deglaze as needed. When cooked, remove chicken and deglaze pan. Add pam, some Smart Balance, then put in shallots and tomatoes. Stir. Deglaze with wine as needed

Concurrently, slice broccoli into florets and cores, etc. Steam (I needed two batches) and do your best to halt cooking with cold water. Let drain.

After shallots are cooked, add garlic and crushed red pepper. After 30 seconds, add the chicken broth and wine. Add back the chicken and add the broccoli. Stir A LOT. Salt and pepper to taste. Let it cook down until thicker and/or you're out of patience. Top with (too much) parm cheese.

Makes dinner and lunch

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Overall, I liked it. It wasn't as good as I had hoped but I think my sauce could be better. I just generally really like this idea. I can try other sauces or even just buy a sauce. And since the calories only come from the sauce and the chicken (and I used very little chicken for TWO meals), I can even use a higher calorie sauce! I guess this is kind of the italian version of broccoli beef. This is italian broccoli chicken.

Original Wordpress ID and Date: 6158, 2013-06-02_143556

[Almost] Vegan Broccoli and Chicken in a Balsamic sauce -- back to top

This was another attempt at making a mostly broccoli meal in a sauce (see first attempt). I was trying to recreate the sauce that is on a pasta dish at a restaurant I like. The dish and description is as follows: (Bocci restaurant, Menu)

Chicken Sca & Sausage with Broccoli, Pepperoncini &Cherry Peppers in a Spicy Balsamic Sauce over Pasta

but, when you look it up, no only version of Chicken Scarpariello fits that description. Also, it does not mention it, but there is an asian taste to it too. I describe it as a Chinese food restaurant cooking italian. So, I was left to my own devices. I decided to try to use the Broccoli Beef recipe for rough proportions of liquid and I figured that corn-starch would help coat it. (As I will mention later, I forgot the cornstarch which may or may not have had an affect on the output). That recipe isapproximately8 Tbsp of liquid to 2 tsp of cornstarch. So I aimed for 12 Tbsp liquid (3/4 cup) to 1 Tbsp cornstarch (3 tsp). Here is what I used for liquid:

• 5 Tbsp chicken stock (made strong. Use Osem to make vegan)
• 1 Tbsp dry sherry
• 1 tbsp extra virgin olive oil (see below for how I mixed it
• 3 tbsp Balsamic Vinegar
• 2 Tbsp low sodium soy
• squeeze (~1.5 tsp) Sriracha

I used an immersion blender to mix it all (and to make an emulsion with the olive oil). I forgot the cornstarch

We used about 2.75 lbs of broccoli. Since Meredith didn't have a steamer, we roasted it at 425 for 20-25 minutes. As it was almost done, we sautéd some Trader Joes Imitation Chicken. Then we added the roasted broccoli. Finally, I added 8 or so chopped peppadews, a little of the peppadew liquid and some crushed red pepper. I mixed it all and let it boil down.

Honestly, it was really disappointing. The broccoli became almost water-logged and tasted like I had boiled it; the sauce was thin and not very flavorful, and it was just kind of boring.

My guess is a few things went wrong. First, forgetting the cornstarch made the sauce not really thicken making it harder coat everything. I am pretty certain this was a contributing factor. Then, I think roasting the broccoli was not the way to go. Roasting dried it out (which is very good when eaten roasted), but it was then able to absorb the sauce and taste water-logged. I think steaming works better to keep the broccoli more crisp. Blanching would probably work really well but according to Alton Brown, even blanching removes the nutrients of the broccoli.

Procedures aside, I think the final nail is the couffin is simply that I still haven't even gotten close to the flavor of the sauce. I am not sure how to proceed on this one. I guess I will continue to look up different recipes and see if I can get closer. Maybe I'll make smaller batches to try different techniques.

Also, just to note, the Trader Joes chicken is mediocre at best. It was better mixed in but raw, it had a funky and smoky flavor. I am trying to make this vegan, I'd go with a different protein.__

Original Wordpress ID and Date: 6177, 2013-06-08_100259

(Almost Vegan) Broccoli "Beef" with homemade (almost vegan) "Oyster" sauce -- back to top

I made a vegetarian (and extremely almost vegan) Broccoli "Beef".I replaced the beef with seitan strips (and I did still marinate it in the marinade). I bought 2x 8oz boxes (the WestSoy red boxes)

Replacing the oyster sauce was harder. I made a vegetarian (and almost vegan) oyster sauce from the recipe below. Instead of mushroom bouillon cubes, I used Better Than Bullion mushroom base. It has milk derivatives which is why this whole meal wasn't vegan. I used a garlic and black bean sauce instead of just black-bean. And finally, I used turbinado sugar instead of brown. I may have let it cook down a bit too much since it was rather thick but it was enough for what I needed.

Other than that, I followed the recipe pretty closely except doubled. I also used the mushroom base instead of chicken broth. I steamed the broccoli in the microwave. Alton Brown had mentioned that the microwave ruins the nutrients but based on the comments in this The Kitchn article and the linked NYtimes article, I decided it was probably still fine. (and considering I made over two pounds, it was really the only way)

Overall, I liked it very much. The seitan did perfectly well in place of the beef. I cannot say the sauce tasted identical, but it was either pretty close and/or perfectly good on its own.

The whole meal was pretty low point-wise. There were two boxes of seitan as the main points contributor. It made 2 Justin-size meals or one Justin size and two Meredith size (she had leftovers for lunch -- It wasn't that it was_that _much food, it's just that not everyone can eat a pound of broccoli). I would definitely do it vegan (or vegetarian) again.

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Vegan Oyster Sauce (from Food.com)

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Original Wordpress ID and Date: 6194, 2013-06-17_215418

Broccoli Slaw Red Curry with Seitan -- back to top

My obsession with broccoli continues. I tried to make a broccoli slaw pasta-ish dish. I steamed broccoli slaw for about 4 minutes. While that was happening, I half an onion and half a pepper. I then added a box of cubed seitan. I added the slaw and a whole bottle of Trader Joes Red Curry sauce (12 points in the whole thing). I mixed it all and let it cook down.

I like the idea of trying broccoli slaw as pasta, but I definitely need to steam it longer. It was still crunchy and after a while, I felt like I was just eating straw. I should also continue to explore other sauces. This one was pretty good but was too rich by the end.

Still, this was relatively low point (only other source of points was the seitan) and quick meal. I will try to expand on it in the future

Original Wordpress ID and Date: 6201, 2013-06-20_215634

Spicy Balsamic Broccoli with Chicken Sausage -- back to top

I again tried to make a balsamic broccoli (last time) concoction. I made a sauce with the base being fat free balsamic dressing. I used the Trader Joes one since it is not chemicals. It is basically different vinegars and some other stuff but all pretty basic.

I used the following ingredients. However, when it was all cooking, even as it cooked down, there was not enough liquid. I had to add more dressing (1/4 cup).

Sauce:

• 1/2 cups Trader Joes, Fat Free Balsamic Dressing (2.5 points plus)
• 1 Tbsp low sodium soy
• 1 tbsp canola oil
• 1 tsp mustard
• 1/2 tsp sesame oil
• 1 tbsp worcestershire sauce
• 1 tbsp white wine
• 1 tbsp corn starch
• 5-10pepperoncinis cut into pieces

I mixed it all and let it sit for 2 hours. At the end, I added 1 tsp crushed red pepper (I would have added it sooner, but I didn't think of it). And then, as I note above, 1/4 cup additional dressing while it cooked.

The mustard was there to help make the emulsion.

Other Ingredients:

• 1 pack italian chicken sausage (5 links, 100 cal each. From TJs)
• 2 pounds of broccoli
• 1 red hot pepper (not sure of the type)

I added the sausage and pepper, then the steamed broccoli once it was cooking. I then added the sauce, and a bit later, the extra dressing.

Overall, this was really good and I think it was closer to what I have been looking for. I would do it again pretty much the same way except I'd add more dressing (and more liquid all together). Plus, probably some more corn starch to match the additional liquid. Maybe an additional red pepper and/or some cherry peppers.

Original Wordpress ID and Date: 6204, 2013-06-24_184139

Balsamic Broccoli Chicken -- back to top

It came out very good. I was a bit worried that I didn't have enough sauce but I kept stirring and really let it keep cooking all mixed it. That cause more liquid to come out of broccoli and I was able to get enough liquid.

As I note in the recipe, the dressing was thicker than last time. Also, it was less sweet than the Trader Joes ones but I think I liked this more. Saves calories and lets me control the sweetness more.

I don't think I would make any changes for next time. I just need to remember that more liquid will come out as it heats in the pan all mixed.

Note: This recipe is now in the Recipe Book

Balsamic broccoli chicken

Mix together:

• 3/4 cup Fat Free Balsamic Dressing (Maple Grove Farms of Vermont)
• 1 1/2 Tbsp low sodium soy sauce
• 1 tbsp canola oil
• 1 tbsp dry sherry
• 1 tsp mustard
• 1/2 tsp sesame oil

Take out

• 1 Tbsp + 1 tsp corn starch

Add everything back together and add

• 1 tsp crushed red pepper
• 1 tsp garlic powder
• ~1 tsp minced garlic
• 6-10 chopped up pepperoncini

Set aside. Cut up

• 2 lbs broccoli crowns. Mostly florets

Steam the broccoli for 4 minutes or until mostly done. Possibly in batches

Meanwhile. cut

• ~2/3 lbs chicken breasts

Into strips. Coat with flour as needed. Add just enough canola oil to the pan to coat most of it and then also use pan. When hot (set to about 8/10) add the chicken. Let it cook until mostly done. Add the broccoli and the sauce. Stir and let the broccoli cook more. Keep stirring as more liquid from the broccoli mixes. Reduce the heat to 4-5 and let it keep cooking down. Keep stirring until everything is well coated and most of the sauce is thick and mixed well.

Notes: As noted above, this was much thicker dressing but I liked it. It is also worth noting that there aren't any chemicals, etc in it. It's all pretty natural

Item

x

Cal

Fat

Carbs

Pro

fib

per

tot

Ff dressing

6.0

15

0.0

3.0

0.0

0.0

0.33

1.95

Flour coating

0.8

110

0.0

23.0

3.0

0.0

2.77

2.08

Canola (mixed and for pan)

2.0

120

14.0

0.0

0.0

0.0

3.60

7.20

Corn starch

1.5

30

0.0

7.0

0.0

0.0

0.76

1.14

Chicken

0.7

16.00

10.67

Total

457.50

28.00

45.75

2.25

0.00

23.04

Per Serving

2.0

228.75

14.00

22.88

1.13

0.00

11.52

Original Wordpress ID and Date: 6327, 2013-07-18_202253

Balsamic Broccoli with Seitan and Yellow Squash -- back to top

I made my own seitan and used it to make a quick version of the balsamic broccoli.

For the seitan, I googled for Mark Bittman's recipe and found The Messy Apron site which I used as a guide. I used

• 144 grams of vital wheat gluten (supposedly, 1 cup)
• 3/4 cupminus2 Tbsp water
• 2 Tbsp low sodium soy sauce
• ~1 Tbsp Osem soup mix

I put it all in the food processor with the dough blade on the dough setting and added the liquids. It splattered everywhere inside so I need to do it better next time. I let it combine and eventually added a bit more gluten. The food processor really seemed to chop it up and it took a while to combine. When it eventually did, it seemed like it had been well chopped (not really a good thing). I let it sit for 20 minutes and then when I was going to cook it, I used my hands to stretch and mold it. Then it seemed to come together, look shiny, and be more what I expected. I think I should have done that before resting it (if it would work, not sure if the rest is what let it do that) or, at the very least, let it rest again for a while.

Anyway, to cook it, I read on the gluten box, to use the pressure cooker. I mixed:

• 2 cups water
• 1/4 cup low sodium soy
• ~1 Tbsp worcestershire sauce
• ~1 Tbsp Osem Soup Mix

I let it come to pressure and then I cooked it for 30 minutes (heat setting 3/10 on the induction burner) and let it naturally release (takes about another 5-10). They cooked up interestingly. There was a much more noticeable skin. And the bottoms were a bit more cooked and browned. Finally, the liquid turned into a syrup. I think I should have used heat setting 2/10.

As you can see from the picture, it was very airy. The final result had a nice texture and was pretty good, though too salty (reading over the ingredients, I am not surprised). I think I would consider the pressure cooker again if I am in a hurry but I was to try boiling it next time. Plus, then you have the leftover liquid to let it sit in.

It made just under a pound of seitan

For the balsamic broccoli, I basically went for a faster version of my previous iteration. I added:

• 1 bottle (~1 cup, 8 servings)Fat Free Balsamic Dressing (Maple Grove Farms of Vermont)
• 1 tbsp dry sherry
• syrup left over from the seitan cooking
• 1 Tbsp + 1 Tsp corn starch (mixed with some of the dressing separately then added)

For the veggies,

• 1 2/3 lbs broccoli (with stalks)
• 1 medium yellow squash

I had to use broccoli with the stalks. So I cut off and chopped the crowns and then finely chopped the stalks. I steamed all of them: I finely chopped the yellow squash but didn't steam it.

I added the squash to the pan and sautéed for a minute or so. I then added the sliced seitan and the broccoli. Finally, I added the sauce and let it all cook together.

The whole thing wasn't as good as prior times I did the balsamic broccoli. I do not know if it was the extra dressing or the lack of other ingredients. I don't_think_ it had to do with omitting the oil (and saving points!) but maybe.

The points for the whole thing came out really low:

Original Wordpress ID and Date: 6433, 2013-08-05_092306

Broccoli Chicken -- back to top

I made broccoli chicken using the broccoli beef recipe. Unlike last time where I used canned chicken, I used real, sliced chicken this time. I had a lot of broccoli so I steamed half normally and I steamed the other half in the microwave (~3 min worked well). The only problem was that I didn't think to drain it and I poured the leftover microwave-steaming water into the pan. As you could imagine, things got watered down. I also used liquid aminos in place of soy sauce

Overall, it was pretty good other than being a bit watery. I will be more careful of that next time. I liked doing it with_real_ chicken. It's not as good as beef but my original plan was to use seitan and I ran out of time. I had chicken defrosted for a different meal so I used that instead.

Original Wordpress ID and Date: 6594, 2013-09-10_205428

MYO Pizza and Roasted Broccoli Cheddar Soup -- back to top

We had a bunch of friends over and did make your own pizza. Not much to tell here. The usual toppings including:

• Soppressata
• pepperoni
• BBQ sauce (very popular)
• tomato sauce
• grilled chicken (popular, buy pre-cooked)
• artichoke hearts
• jalapeño peppers
• banana peppers
• green onions
• variety of cheeses (TJ's 4-cheese blend [my fav], Mozz, cheddar)

We used TJ's dough balls. Note to self, when quick-defrosting a dough ball, put it in a bag. The included bag did not suffice and we had a few wet dough balls.

We also made our Roasted Broccoli Cheddar soup. We followed the basic recipe except roughly 1.5-2.0x it. And we used real onion in addition to scallions. Finally, we used Osem to keep it meat-free. A minor change we did was to cube the cheese instead of shredding. This to make it easier (no need to clean the food processor) and we figured it would cook fine. However, it seems to have burned a bit on the bottom. We need to be more careful of that.

Oh, we also added some crushed red pepper to the soup and some garlic powder to the roasting broccoli.

No picture.....

Original Wordpress ID and Date: 6745, 2013-10-12_175500

Fresh + Local Steamed Oysters with Broccoli and Sausage -- back to top

We made dinner while on vacation in Charleston SC. The main part of the meal was oysters. We bought oysters that are about as fresh and local as you can get. When we bought them, the guy showed us the boat he used to harvest them that morning! However, because of the weather conditions, he said they are not yet safe to eat raw. So, we steamed them!

It actually worked out well that we had to steam them because they were in all different shapes and sizes which would have been extremely difficult to separate, shuck, and eat without losing all the good parts.

We steamed them for about 5-10 minutes. To add a bit of flavor, we put a chicken bouillon cube in the steaming water. Most opened fine. There were a few clumps here and there that didn't open but when we pried them open, it seemed as if they were just cooked less and ate them anyway (hopefully we won't get sick!).

While less fancy feeling than eating them raw, we were more able to discern the flavor profile. We still served them with the normal sauces, etc

We also had steamed broccoli and a few links of chicken sausage (not pictured) since we didn't know how filling the oysters would end up being.

Note for the future: be careful cleaning the oysters. I got two cuts on my fingers from the sharp shells!

It was a fun meal. Certainly fresh and local!

Below is a picture of the boat:

Original Wordpress ID and Date: 6830, 2013-10-27_103706

Beef Bulgogi, Stir-Fried Broccoli and Pickled Red Onions -- back to top

I made Beef Bulgogi based on the recipe below, but I made a bunch of changes. I will still include the recipe, but here are my changes:

• 3 Tbsp Liquid Aminos (soy)
• no sesame seeds
• added 1 tbsp sriracha
• 1 Tbsp rice-wine vinegar
• 1 tsp toasted sesame oil (because I think the recipe was not talking about the toasted kind)
• 2 Tbsp canola
• I kept the rest of the recipe

I used tri-trip beef which had some more marbling and only 0.6 lbs. I froze it for 40 minutes to become easier to cut. I then thinly cut it. I marinated it overnight and cooked it on the cast iron pan. I deglazed with white wine and added that sauce

They were very, very good. One piece was not really cooked enough but the rest of very good. Maybe a bit salt, but still, it had lots of flavor. I would certainly do this again

I also tried to make stir-fry broccoli by first steaming it and then mixing it with a sauce of 1/4 cup Soy Vey and 2 Tbsp vinegar and 1 Tbsp sriracha. However, it was too wet and basically just cooked the crap out of it. The broccoli was good, but way over cooked.

Finally, I had pickled red onions. I made them based on the recipe below but I used regular salt instead of kosher salt. I used less but it was still too much. It was way too salty! I would definitely do it again but with_lots_ less salt

Recipes

Beef Bulgogi (from AllRecipes)

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Pickled Red Onions (from Smitten Kitchen)

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Original Wordpress ID and Date: 6924, 2013-11-18_084308

Roasted Broccoli and Italian Chicken Sausage -- back to top

I made roasted broccoli and chicken sausage. I chopped broccoli and roasted it for about 20 minutes at around 400 (the oven isn't exact). I then added two diced links of sweet italian chicken sausage (140 cal/link) and let it go for another 10 minutes for so. There wasn't too much to it and it wasn't all that special, but it was easy and quick (prep wise at least).

Original Wordpress ID and Date: 7052, 2013-12-31_103025

Chicken and Broccoli in a White-Bean Bourbon "Cream" Sauce -- back to top

I wanted to make broccoli and chicken in a "cream" sauce but I didn't want the calories. I decided to try to make a sauce with white beans to thicken. I also wanted to add a bit of bourbon to the sauce since I had a cream sauce earlier with dramboie which was really good. I read a bunch of different recipes and settled on doing the following for two servings:

I sautéd

• ~3/4 lbs chicken breasts or tenders

I deglazed the pan as they were done, added a bit of oil and cooked up

• 2 cloves garlic, minced
• 1 small shallot

When they were cooked, I added

• 1-1/4 cups Sugar Free Almond-Coconut milk
• Big scoop of chicken Better Than Bouillon
• ~2 Tbsp corn starch
• 4 Tbsp bourbon

I cooked it for a bit and moved it to a container and immersion blended it (It wasn't deep enough in the pan). I then added

• ~1/8 cup parm cheese
• Seasonings including: TJ's 21 seasoning salute, garlic powder, pepper
• A medium handful of dried, minced onion

Meanwhile I chopped and steamed about

• ~1-2 lbs broccoli (didn't measure. it was a lot)

I sliced the chicken* and combined it all together.

*When I sliced the chicken, I found it was not as cooked as I thought so I sautéd it, sliced, in a separate pan to cook fully.

Overall, the flavor was a bit strange. It had a slight grittiness that could have been from the beans, though maybe form the corn starch. The coconut part of the almond-coconut milk gave it a slightly curry-esque flavor too. Overall, it was not amazing but not awful either. I would certainly try it again and try to improve upon it. I do really like the idea of the white-bean cream sauce since it give it a lot of protein without using real cream. And it is a very filling meal without a ton of calories. The color was also a bit strange but it is hard to see from the photo

Original Wordpress ID and Date: 7517, 2014-02-25_102455

Broiled Trout and Roasted Broccoli-Arugula Soup -- back to top

Meredith and I made a quick meal of roasted broccoli (and arugula) soup with trout.

Meredith had read about a broccoli-arugula soup and we decided to do something similar but with roasting it (as we did for this recipe). We really didn't follow any recipe and just winged it. We roasted a good amount of broccoli on 400 for 25 minutes. Meanwhile, we sautéd an onion, added some garlic and then added the broccoli and water. We used about a gallon of water and used Better Than Bouillon to taste (a good amount).

It still needed some flavor so we added a good bit of smoked paprika, garlic powder, and pepper. Finally, we decided to add some smoked salt but accidentally poured a whole bunch in. Thankfully, we were able to skim a lot off before it mixed and the end product wasn't too salty.

Right before blending it, we added a large bunch of arugula. I am not convinced I could really taste the arugula but it adds nutrients. The dominant flavor was the broccoli with an accent of smokiness.

The trout was a pretty simple affair. We got two fish's worth (about 1 lbs) and broiled it butterflied with the skin on the bottom and some lemon and fresh thyme (from Meredith;s garden) on top. We broiled it for about 5+ minutes but should have stopped it at 5 minutes. It was a bit overcooked but not too bad. (this was also for dinner the next day).

We topped it with some fried capers using the method from Smitten Kitchen in this post. (I am not copying it below since it was pretty simple). Basically, drain and dry the capers then fry them for 5 minutes or so.

Additional Photos

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Original WP Post ID: 8871

Original WP Pub Date: 2014-09-24_214032

Roasted Broccoli Soup with Waffled Parsnip and Waffled Brownies -- back to top

We had friends over and they bought us a waffle iron so we made two things waffled plus soup.

The soup was really, really good. We made it based on past soup recipes and I then wrote it up into its own recipe on my recipe book. We used Sargento Parmentino which is about 3.75 oz which is pretty low for the amount of soup.

There was not a lot of other flavors but it was still really flavorful. It needed the lime juice to brighten the flavors.

For the main meal, we made parsnip waffles. We had done them before but pancaked it. Now that we had the waffle iron, we used that. Meredith made it but I think she followed the recipe pretty well. It didn't pancake super well. I think we liked it more as a waffle. It had a nice flavor but wasn't anything out of this world. Also parsnips are really hard to waffle since they have such a thin tip.

Finally, we made brownies in the waffle iron. We used Ghirardelli dark Chocolate Mix with White Chocolate Chips. We tried doing smaller bunches but what worked best was to use a lot of batter and fill the iron. They needed 7 minutes. Also, they seemed to be very soft but they hardened at the end after they were out of the iron. And they were so good! Biggest issue was that we ate too many of them! But we will do this again.

Original Wordpress ID and Date: 9612, 2015-02-17_201529

Broccoli (and Cabbage) Tofu (a la Broccoli Beef) -- back to top

I made my regular broccoli beef, though I had some issues. I only had two heads of broccoli but they were huge and I wanted to use up the rest of some cabbage. And, I intended to use seitan but I had apparently finished it earlier. I used un-marinated tofu. Had I realized it sooner, I would have marinated it.

The issue with all of the veggies were at (a) I had to do it in two batches since there was so much. And (b) there was not enough sauce to go around. I tried to add some more of the constituent ingredients (ie, soy sauce, oyster sauce, and rice vinegar) but I think it was too-little-too-late.

Also, cabbage, while a good bulking vegetable, wilts too much and releases lots of water. So the end result was more watery and less flavorful.

Still acceptably good. I ate way too much of it though...

Orange Chicken with Broccoli -- back to top

Meredith and I made orange chicken but used broccoli instead of doing it on top of cauliflower rice.

I stir fried the broccoli first and then took it out and did the chicken (which I also tossed in some corn starch). I added it all together and let it boil down a lot.

Meredith did the sauce and basically followed the recipe except the recipe calls for 3 Tbsp of honey which is 12 smart points so we had to cut it down. We did it with 1 Tbsp of honey and 2 Splenda packets (which is equal to 1.5 Tbsp sugar). Full changes listed below

• Less cornstarch (as noted in the recipe page)
• 1 Tbsp sugar + 2 packets (<==> 1.5Tbsp sugar)
  • Noted this above
• No orange zest (we didn't have any)
• 1 Lbs of chicken (and note this made 3 servings)
• Skipped the scallions

Lobster Tail with Broccolini and Cabbage -- back to top

We weren't super hungry so lobster tail and vegetables made for a nice meal.

We based the Broccolini was based on last Saturday. The idea was pretty good, but I overcooked it. They were a bit charred.

We also had cabbage. It was leftover from lunch we were prepping. I put it in a foil packet and let it heat up on the grill. I then opened it up a bit. This worked ok. It was a bit of an experiment.

Finally, the lobster tail was just like last Thursday. I did it in the toaster oven which had a burner towards the top. Because of that, I think it looked more cooked than it was on the inside. I think it was fine, but next time I would let it go a bit more.

So in the end, the broccolini was overcooked and the lobster was undercooked. Oh well... Hopefully it would be better next time.

Broccoli Seitan -- back to top

I made the standard broccoli beef but with seitan cubes from the grocery store. I also forgot the ginger and garlic, which was noticed, but it was still pretty good. It also made a ton of food but was relatively healthy meal.

I also liked these seitan cubes. I would use them again