Grilled Swordfish with Grilled Caponata

Posted on June 16, 2009 by kitchenbelle

j

When the weather is hot and you don’t have central air conditioning, using the oven and the stove are not very appealing.  Even baking something for just a few minutes can turn the kitchen into a sauna.  That is when an outdoor grill can be really handy.  Some people reserve the grill for hot dogs and hamburgers on the weekends only, but there is no reason not to fire up the grill for a quick and healthy weeknight supper.

Unfortunately, the problem of warm weather has not been an issue in Boston.  The last couple of days have been downright cold.  For this dish I stayed in my comfortably warm kitchen and used our grill pan in place of the outdoor grill.  (The grill pan works really well for grilling pretty much everything.)   

Whether prepared indoors or outdoors, this dish is wonderful.  The flavorful chunky vegetables paired so nicely with the firm swordfish steaks.  For not using very many spices, the flavor factor of the caponata was off the charts.   Each bite contained different vegetables—you may get a piece of eggplant and a caper in one bite and then a tomato and olive in the next.  This meal was really satisfying and balanced.  And it is so simple to make!  The caponata is so versatile it could be served on its own as a side or with crackers as an appetizer. 

Grilled Swordfish with Grilled Caponata:

Caponata

  • 1 medium eggplant, sliced lengthwise
  • 1 large red onion, peeled and sliced into rings
  • 4-6 plum or roma tomatoes, halved
  • Olive oil, for brushing vegetables, plus 1/2 cup
  • Salt and freshly ground pepper
  • 1/4 cup green olives, chopped
  • 2 tablespoons capers, drained
  • 2 tablespoons pine nuts, toasted (optional)
  • 3 cloves garlic, finely chopped
  • Pinch red pepper flakes
  • 1/4 cup red wine vinegar
  • 2 teaspoons honey

Heat grill on high.  Brush all vegetables with olive oil (or spray with cooking spray) and season with salt and pepper. Grill both sides of the eggplant slices until cooked through, about 8 minutes per side.  Grill both sides of the onion slices until cooked through, about 5 minutes per side.  Grill the tomatoes (seed side down) until charred and soft, about 3 minutes.  Remove all vegetables from heat and cut into 1/2 inch chunks.  Put all vegetables into a bowl.  Add the olives, capers, and pine nuts to the bowl of vegetables and use a wooden spoon to toss to combine. 

In a small bowl combine the vinegar, garlic, red pepper flakes, and honey.  Season with salt and pepper.  Slowly whisk in about 1/2 cup of olive oil.*  Pour this dressing over vegetables and toss so that all are well-coated with dressing.  Let stand at room temperature about 30 minutes before serving.

Swordfish

  • 2-4 swordfish steaks
  • olive oil or cooking spray
  • salt and freshly ground pepper
  • Caponata (see recipe above)

Heat grill to high.  Brush both sides of swordfish steaks with olive oil or coat with cooking spray.  Season with salt and freshly ground pepper.  Cook swordfish steaks until done, about 4 minutes per side, depending on the thickness.  Remove from grill and top with grilled caponata. 

j

*I actually didn’t use the 1/2 cup olive oil in the dressing and it was just fine without it.

Adapted from recipe by Bobby Flay on Foodnetwork.com.

Filed under: Appetizer, eggplant, fish, gluten free, Main Dish, olives, pine nuts, Side, tomato | 4 Comments »

Middle Eastern Quinoa with Chicken and Apricots

Posted on June 15, 2009 by kitchenbelle

j

After my first experience with quinoa, I’ve kept my eye out for  other appealing recipes.

My husband wasn’t home the last time I made quinoa so I was interested to hear his feedback on this dish.  He really enjoyed the chicken but the quinoa did not go over as well.  He said he would have preferred this dish over rice.  I can’t say I disagreed with him.  The quinoa was dry and bitter, and my preparation was partly to blame.  Here is what I will do differently next time.  I am certain these small changes will add up to big improvements. 

  • Tsk tsk on me, I forgot to rinse the quinoa!  There are “saponins” on the outside of the quinoa which have a bitter taste.  Rinse quinoa in a mesh strainer under cold water before cooking. 
  •  Cook quinoa in chicken, beef, or vegetable broth instead of water.  This will not only increase the moistness of the quinoa, but it will really bump up the flavor factor.
  • This dish did not call for a sauce so the quinoa was not only bitter (due to me forgetting to rinse it) but it was dry.  Next time I will build a sauce from the chutney and broth to pour over the quinoa.

I am not giving up on quinoa, folks!  The flavors of this dish were really delicious.  Just a few “tweaks” and I think it will be right on!  The chutney kept the chicken moist and sweet, while the sliced apricots added some wonderful texture.  The cilantro added a very lovely freshness.* 

If you use a gluten free chutney this meal is gluten free!

Middle Eastern Quinoa with Chicken and Apricots:

  • 1 cup uncooked quinoa
  • 1 pound chicken tenders
  • 2 tablespoons chutney (I used Major Grey’s)
  • 1 teaspoon Dijon mustard
  • 6-8 dried apricots, cut into strips
  • 2 tablespoons cilantro, chopped

Side Note: These Sunsweet dried apricots are FANTASTIC.  They are so plump and soft.  They worked really well in this dish.

j

Prepared the quinoa according to the package.  (Don’t forget to rinse it before you cook it!)

While the quinoa is cooking, combine chicken, chutney, and mustard in a large bowl. Toss well to coat the chicken. 

Spray a large non-stick ridged grill pan with non-stick spray and set over medium-high heat.  Add the chicken mixture and cook, turning frequently until the chicken is cooked through, about 6-8 minutes.

Fluff the quinoa with a fork and transfer to a large platter.  Top with chicken mixture, apricots, and cilantro.

j

*Did I mention that cilantro is growing on me?  I used to have the strongest aversion to it but I am slowly enjoying it more and more.  I didn’t think that was possible!

Adapted from The Gluten Free Cooking Expo’s Blog.

 

Filed under: chicken, gluten free, jam/jelly, Main Dish, quinoa | 5 Comments »

Quinoa Salad with Corn and Red Pepper

Posted on May 19, 2009 by kitchenbelle

 

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Quinoa is all the rage these days!  Everywhere I turn there are either quinoa recipes or articles praising quinoa as the best food source ever.  I had to get on the bandwagon!  I’ve been holding on to a box of quinoa for a few weeks now and I finally settled on making  this Martha Stewart recipe.  I was quite pleased! The taste and texture of the quinoa reminded me of a combination of rice and couscous–I think that if it were possible to “mate” the two, this is the taste and texture you would get! 

 Because I served this as a main dish, not a side, and I didn’t know what to expect, I decided to add some pulled chicken breast.  (I actually bought one of those grocery store roasting chickens and pulled off the deliciously moist meat—I am surprised over and over and over at how fabulous these birds are!)  That said, this is a filling meal and by no means did it need the chicken.  Without the chicken I think this would be a perfectly satisfying gluten free vegetarian main course or side. Also, I think it would pair perfectly with turkey tips or steak tips (or any other grilled or broiled protein–think Memorial Day cookout!).    

This recipe was a light yet filling, delicious, and nutritious gluten free meal—and a perfect introduction to this super-grain.

Quinoa Salad with Corn and Red Pepper:

  • 2 tablespoons olive oil
  • 1 tablespoon red cider vinegar
  • 3 tablespoons fresh basil, thinly sliced
  • 1.5 teaspoons mustard powder
  • 1 clove garlic, minced
  • salt and pepper to taste
  • 1.5 cups quinoa, cooked according to package directions, using chicken or vegetable broth in place of water
  • 1 cup of frozen corn kernels, thawed
  • 1 red bell pepper, stemmed, seeded, and diced
  • 3 scallions, thinly sliced
  • chicken breast pieces, cooked
  • baby spinach

Whisk olive oil, vinegar, basil, mustard powder, and garlic in a large bowl.  Season to taste with salt and pepper.

Add the (cooked) quinoa, corn, chicken, diced red pepper, and half of the sliced scallions to the bowl.  Toss lightly to combine.

Arrange baby spinach on individual serving plates or a platter.  Mound salad on the center.  Garnish with remaining scallions.

m

Recipe adapted from MarthaStewart.com.

Filed under: Appetizer, basil, chicken, corn, gluten free, Main Dish, peppers, quinoa, salad, Side, spinach | 2 Comments »

Buffalo Chicken Salad

Posted on October 20, 2008 by kitchenbelle

There’s something about Buffalo Chicken that makes it feel like junk food.  Maybe it’s because of the frequency of buffalo tenders on bar menus.  But the truth is, it doesn’t have to be bad for you.  You can enjoy the delicious flavor without lots of fat and calories!

I know many of my readers love Buffalo chicken, as do my husband and I.  When my husband handed me his Men’s Fitness magazine and showed me this recipe, I decided to make it immediatley.  What a great, easy, tasty, and healthful weeknight supper!  (And who would have guessed I’d be getting recipes from men mags!  Though, it was Ellie Krieger who submitted this to the magazine!)

(This recipe made me think of Tina from Carrots ‘n’ Cake because I know how much she loves Buffalo chicken!  Low and behold–she and her husband had Buffalo Chicken Lasagna last night!  Maybe the onslaught of cold weather created a widespread yearning for all things hot & spicy!)

Buffalo Chicken Salad:

  • 2 cups romaine lettuce, chopped
  • 1 small bunch scallions, finely chopped
  • 4 stalks celery, coarsely chopped
  • 3 carrots, grated
  • 1 cup cherry or grape tomatoes, cut in half
  • 4 tablespoons (or more!) Franks Red Hot Buffalo sauce
  • 2 skinless, boneless chicken breasts sliced (or even easier–“stir fry chicken strips”)
  • 2 tablespoons olive oil
  • 2 small handfuls mozzarella cheese, grated
  • blue cheese crumbles*
  • low fat blue cheese dressing*

In a large bowl combine oil and buffalo sauce.  (Use as much or as little sauce as you’d like!)  Add the chicken tenders (either breasts sliced up or use the “stir fry chicken strips” as I did) and using your hands to mix, fully coat chicken with sauce.

Spray a hot grill pan with cooking spray.  Cook the chicken on the pan until done.

While chicken is cooking, portion your lettuce and veggies into two large salad bowls.  Top with cooked chicken, a sprinkle of crumbled cheese, a handful of grated cheese, and dressing.  Garnish with additional chopped scallions.

*Note: I know I am the minority here, but I don’t eat blue cheese.  For our salads, I replaced blue cheese crumbles with goat cheese crumbles, and blue cheese dressing with ranch dressing.

Also note, this recipe is gluten free.  Be aware, however, that some brands of blue cheese contain gluten.  Read the package label carefully when making your purchase.

Adapted from recipes found in Men’s Fitness Magazine November 2008 issue.

Filed under: chicken, gluten free, Main Dish, salad | 3 Comments »

Easy Vegetarian Chili

Posted on August 11, 2008 by kitchenbelle

 

Our diets have been lacking fiber lately and I wanted to do something about it. (If only ice cream and chocolate were high in fiber I’d be all set!)  What better way to quench a fiber drought than with a nice hardy bowl of chili!  This recipe is filling and delicious and contains very little fat.  I doubled the below recipe in order to fill a huge pot, so I will likely eat a bowl of it for lunch every day this week.  I love how it can be easily reheated in single servings and it gets even tastier as it sits in the fridge!

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Note: I received a reader request for some gluten-free recipes.  I have some research to do on this subject, but in the meantime, I am almost sure this recipe is gluten-free.  I will update this post when I have additional information.

***Update:  This recipe is gluten free.***

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Vegetarian Chili:

  • 1 medium onion, chopped
  • 1 green pepper, chopped
  • 2 cloves garlic. minced
  • 2 tablespoons chili powder
  • 1  28 oz. can crushed tomatoes
  • 1  15 oz. can kidney beans
  • 1  15 oz. can chickpeas
  • 1  15 oz. can black beans
  • 1  15 oz. can cannellini beans
  • 1  15 oz. can corn
  • 2 tablespoons tomato paste
  • 1 tablespoon balsamic vinegar
  • salt and pepper to taste
  • 1/2 tablespoon cumin
  • a pinch of shredded Monteray Jack cheese for garnish

Rinse and drain beans in a colander.  Spray pot with cooking spray.  Saute onion, garlic, and pepper until soft.  Add remaining ingredients.  Bring mixture to a boil then cover, reduce heat, and simmer for one hour.  Garnish individual servings with cheese.

Recipe adapted from Ellie Deaner’s wonderful cookbook “So Easy So Delicious” available for purchase here.

Filed under: cannellini beans, chickpeas, chili, corn, gluten free, Main Dish, tomato | 1 Comment »

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