Vegetarian Mediterranean Stir Fry

I must admit, I've always been a bit of a free-spirit. Growing up, I went against the grain and colored outside the lines. I've always embraced being different, and this is often reflected in my food. I literally cannot make a recipe without modifying it one way or another!


That's why I decided to change up the oh-so-common Asian stir fry. I swapped broccoli, water chestnuts and snap peas with yellow crookneck squash, zucchini, mushrooms and red pepper. Then, I added basil and rosemary, and replaced soy sauce with balsamic vinegar. Finally, I used brown rice instead of white rice, to add nutrients and fiber. This is the perfect post-workout lunch or I-have-10-minutes-throw-something-together dinner. Enjoy!

Vegetarian Mediterranean Stir Fry
Serves 2

2 cups cooked brown rice
1 medium crookneck (summer) squash, sliced then quartered
1/2 medium zucchini, sliced and quartered
4 small mushrooms, medium dice
1/2 medium red pepper, medium dice
1 large clove garlic, minced
Leaves of one large rosemary stem, finely chopped
4 large leaves basil, finely chopped + extra
Balsamic vinegar
Olive oil
Salt
Ground black pepper

Optional: Make a balsamic reduction while cooking the stir fry by simmering 1/4 cup balsamic vinegar in a small sauce pan, until reduced by about 1/3. Drizzle over the finished stir fry.

Heat a medium saute pan over medium-low heat. Lightly coat the bottom of the pan with olive oil. Add red pepper and cook until slightly tender, about 2 minutes, stirring frequently. Add garlic and rosemary and cook until garlic is slightly softened, about 30 seconds. Add squash and zucchini and cook until slightly tender, about 2-3 minutes, stirring frequently. Turn the heat to medium and add about 2 tablespoons balsamic vinegar, shaking the pan to toss. Add mushrooms, basil, rice and salt and pepper to taste. Stir and cook until mushrooms are softened, about 2 minutes. Remove from heat and top with finely chopped basil. If desired, drizzle with balsamic reduction. Enjoy!

Click below to enlarge nutrition facts

Lamb Chops with Lemon Thyme Couscous and Cherry Plum Reduction

When I was a small child, I dreamed of becoming a clasically trained chef. But after watching countless reruns of Jacques Pepin, Emeril Lagasse and Julia Child, I learned that many, if not most dishes, are composed of hardly-healthy ingredients. The food tastes wonderfully, of course. But for the health conscious chef and diner, these delectable dishes are not generally an option. Luckily, you can cook equally delicious meals at home, minus the extra fat and calories. There’s no need to skimp on flavor and quality when you’re watching your weight, and you don’t need to cover your protein in butter or cream based sauces. With a little creativity, you can eat just as well as the Chefs of France, in your very own home.

My newest recipe is inspired by the concept of ‘High end-low calorie’ food. Lamb Chops with Lemon Thyme Cousous and a Cherry and Plum Reduction. The lamb chops are broiled instead of braised to cut back on fat. The couscous is whole wheat instead of nutritionally-deficient regular couscous, to offer more fiber and nutrients. The cherry and plum reduction is made of just three ingredients, and is sweetened and thickened by the fruits’ natural sugars. The lamb is rich and perfectly seasoned, the couscous is light and fragrant, and the Cherry-Plum reduction is a touch tart balanced with natural sweetness. Homemade, healthy food that you would expect to find on a pricey restaurant menu. Top Chef here I come!

Lamb Chops with Lemon-Thyme Couscous and Cherry-Plum Reduction

2 Small lamb Chops (With bone, about ½ pound)
1/3 cup Whole Wheat dry couscous
1/3 cup reduced-sodium, fat free chicken broth
8 bing cherries, pitted, quartered
1 plum, chopped into ¼ inch pieces
½ tablespoon balsamic vinegar
1 medium clove garlic, minced
Thyme
1 lemon
Black pepper
Salt
Cooking spray (or olive oil spray)

1. Season the lamb chops generously with salt, pepper and thyme. Set aside.
2. In a small sauce pan, heat a small spritz of cooking spray over low heat. Cook garlic until slightly tender and translucent, about 2 minutes. Add chicken broth, black pepper to taste, and about 1/4 teaspoon dried thyme. Bring to a boil, stir in couscous, a squeeze of lemon juice, and about 1/2 teaspoon lemon zest. Remove from heat, cover and set aside.
3. In a separate small sauce pan, cook the chopped plum over low heat. Use a fork or potato masher to slightly mash the plum. Cook for about 4 minutes, or until the plum juice starts to thicken. Stir in the cherries and continue to cook over low heat.
4. Meanwhile, heat the broiler on medium, or about 500 degrees. Place the lamb in a lightly greased, oven safe skillet, and cook for a total of 12 minutes, turning halfway through.
5. Finally, add a pinch of black pepper and balsamic vinegar to the fruit reduction, and cook until reduced to a thick sauce.
6. Let lamb rest for 2-3 minutes before plating. Plate couscous first in a small mound and spoon the cherry-plum reduction on the rest of the plate. Place lamb chops on top of sauce, leaned against couscous. Enjoy!

Nutrition: Calories: 425 Fat: 8.6 g Cholesterol: 85.1 mg Sodium: 405.3 mg Carbs: 54.9 g Fiber: 3.9 g Protein: 34.4 g

Roasted Red Pepper and Feta Wrap

This afternoon, I had made up my mind to make a roasted red pepper pita for my newest post. After preparing everything I needed, I grabbed the package of pita pockets that have been sitting in our pantry and set to work. That is...Until I realized the pitas were FAR past their expiration date. I substituted the pita for a whole wheat tortilla and the result was surprisingly delicious. Dare I say, it was better than my beloved Pepper Pitas! The best part? It's insanely low calorie for such a big wrap. In total, the whole wrap (which kept me full until dinner) summed up to around 175 calories. Really. And the tortilla that I used had tons of fiber, and only 6 net carbs.

The flavors of the wrap blend perfectly together. The natural sweetness from the roasted red peppers and balsamic vinegar play off each other perfectly. The feta adds just enough tang and creaminess. This wrap is simple, quick, tasty and seriously healthy. Just a note, it's much easier to eat this with a fork! Have fun and enjoy!


Roasted Red Pepper and Feta Wrap
Makes 1 serving

1 red bell pepper
1 ounce onion, sliced (about 1/4 cup)
2 tablespoons balsamic vinegar
1 whole wheat, low carb tortilla (I like La Tortilla Factory Whole Wheat low carb)
1 ounce fat free crumbled feta cheese (I like President brand)
Olive oil

1. Place the red pepper on the burner, directly on a medium flame.

2. Char the pepper on each side, turning until the whole pepper is black

3. Once the pepper is charred, place it in a zip top plastic bag, and seal. (This softens and steams the pepper.) Leave in the bag for 5 minutes.

4. Rinse the black skin off the pepper under cool running water.

5. Slice the pepper into about 1/4 inch wide slices, and pat dry.
6. In a small sauce pan, heat balsamic vinegar over very low heat to reduce. (Reducing creates a thick sauce. Vinegar should simmer until reduced to about 1/2 the volume)

7. Meanwhile, heat a medium skillet over low heat.

8. Lightly grease the skillet with olive oil, and add the onions, stirring for about a minute, or until the onions are barely translucent.

9. Add the pepper slices to the onions, and stir for about 2 minutes.

10. Once the vinegar has reduced, pour it in with the onions and pepper, stir and remove from heat.

11. Let the vegetables cool for a minute or two, then spoon them onto the tortilla in a line about 1/2 way to the middle.

12. Sprinkle the feta cheese evenly on the vegetables. 13. Roll the tortilla and serve the wrap with the crease side down, for easy eating!