Roasted Radishes

dsc01559Many, many thanks to Christine at The Perky Poppy Seed blog for discovering that radishes roast so beautifully. As she says,

When you roast a radish something happens to that in-your-face-bold radish taste. The radish becomes an elegant vegetable, with a mild delicate taste. Roasted radishes are lovely on their own or in a salad.  I like mine on top of a spinach salad with a bit of of lemon zest and a nice simple vinaigrette.

After reading her post, I bought 3 bunches of radishes (on sale—extra bonus), roasted them, and they were delicious! I had no idea that your could roast radishes and, probably, daikon as well.

This blog has her recipe, adapted from The Silver Palate cookbook, and her lovely photos. (Stars are mine.)

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“Free Spirit” Fried Rice

"Free Spirit" Fried Rice with Asparagus and More Carrots

Tasty, nourishing, and filling—this rice and vegetable dish is for “free spirits” who like to experiment.

You'll like us in your stir fry!

You'll like us in your stir fry!

It can be expanded indefinitely with other fresh vegetables (I’ve provided a list of those I’ve used below) as well as firm tofu (cubed), or cooked shrimp, chicken, or turkey if you want a main meal.  In the picture above, I added leftover Sesame Asparagus with Carrots to the basic recipe.

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Cooking tips:

  • This dish cooks quickly so you should have all your ingredients prepared and measured beforehand.
  • If you add additional vegetables, you may have to increase the amount of soy sauce if your pan gets too dry.

Makes 4 servings of 1 cup each

Basic Ingredients

  • Cooking spray
  • ½ cup liquid egg substitute (equivalent of two eggs)
  • 1 cup carrots, shredded
  • 1 cup scallions, sliced
  • 3 cups cooked white rice
  • ½ cup frozen green peas, thawed
  • ¼ cup low-sodium or other no-wheat soy sauce
Other Vegetables You Can Add
  • ½ pound daikon, chopped
  • 2 cups bok choy (any type), shredded
  • 2 cups napa, Chinese, or regular cabbage, shredded
  • 1 cup enoki mushrooms, chopped
  • 1 cup fresh bean sprouts
  • 1 zucchini, sliced and quartered
  • 1 bunch Swiss chard
  • 1 bunch asparagus

Directions

  1. Spray large non-stick fry pan with cooking spray.
  2. Warm pan over medium-high heat.
  3. Add liquid egg substitute, tilting pan so that the liquid covers the bottom.
  4. Scramble the eggs and then break them into pieces (2-3 minutes).
  5. Remove eggs onto a plate and set them aside.
  6. Take pan off heat and spray again with cooking spray.
  7. Put back on medium-high heat.
  8. Add carrots and scallions (tofu and other fresh vegetables should also be added at this time).
  9. Cook until crisp-tender (2-3 minutes).
  10. Stir in rice, peas, and soy sauce.
  11. Cook until heated through, stirring once or twice (1-2 minutes).
  12. Stir in egg (and any cooked meat or shellfish).

For Weight Watchers: The basic recipe yields 4 servings of 1 cup each.

  • Points plan: The total count is 15 so each cup is worth approximately 4 points.
  • PointsPlus plan: The total count is 18.5 so each cup is worth approximately 4.5 points.

Notes:

  1. If you add more vegetables, you will add quantity but no other points.  Therefore, you’ll be lowering your point count per cup.
  2. If you add tofu, meat, or shellfish, you will have to add on its value to each serving.

Nutritional Information for a 1-cup serving:

  • Calories 200 (13.5 from fat)
  • Protein 10 grams
  • Fat 2 grams
  • Carbohydrate 42 grams
  • Fibre 3 grams
  • Cholesterol .3 mg
  • Sodium 1106.5 mg

(Adapted from “Easy Fried Rice” in the 2010 Weight Watchers Points Plus Getting Started booklet.)

Chicken Dumpling Soup, Japanese-Style

This dish makes a tasty and filling soup for a lunch, or it can be expanded into a rich dinner meal if you serve it over rice or noodles.  In the picture of the soup below, the mushrooms are enoki, and the bowl includes a small amount of rice vermicilli.

Tasty and filling chicken dumpling soup

Tasty and filling chicken dumpling soup

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This dish cooks very quickly so you should prepare the three separate elements of the soup in advance:

  1. The broth
  2. The dumplings
  3. The vegetables

Creating the Broth

  • 4 cups chicken stock
  • ¼ cup soy sauce made without wheat
  • 1 ½ tbsp. sherry, mirin, or sake

Mix together stock, soy sauce, and sherry, mirin, or sake into large pot. 

Preparing the chicken dumplings

  • 1 lb. chicken breast, either ground or skinned, boned, and coarsely chopped
  • 1 tsp. minced ginger
  • 1 tbsp. miso (for helpful information about this ingredient, click here)
  • ¼ cup liquid egg substitute
  • ¼ chopped scallions

Place chicken, ginger, miso, egg substitute, and scallions in a food processor bowl.  Mix until the mixture becomes a coarse paste.  Form dumplings by gently rolling chicken mixture in cupped hands to create 20-24 dumplings, approximately 1” in diameter.

 Chopping the vegetables

  • 1 bunch scallions, sliced at an angle
  • ½ lb. daikon, cut into sticks approximately 1/4 inch thick
  • 2 cups mushroom, cut into chunks
  • 1 cup bok choy, sliced

Cooking Directions 

  1. Bring broth to a boil and then reduce to a lively simmer.
  2. Drop 6-8 dumplings (depends on size of your pot) into the simmering broth. 
  3. When dumplings pop up to the surface they are cooked (approximately 3 minutes). 
  4. Remove to a plate with a slotted spoon.
  5. Continue dropping, cooking, and removing dumplings until you have used up all of the meat mixture. 
  6. Leave dumplings on the plate.
  7. Add vegetables to broth and bring to a boil.  Then reduce to a simmer and cook for 5 minutes.
  8. Return chicken dumplings to broth.

For Weight Watchers: Points depend on how many dumplings you make and eat. Here’s the best way to calculate your points.

  • Each ounce of chicken is worth 1 point. 
  • 1 lb. of chicken is 16 points. 
  • If you make 24 dumplings, each dumpling is worth roughly .75 points. # 
  • If you eat 6 dumplings for a serving, then that serving is worth 4.5 points in both the Points plan and the PointsPlus plan.
  • Remember to count in the rice or noodles if you include either of them.

#Why “roughly?” Because the actual point count is .666 which is difficult to work with when adding up points for the day.  I’ve rounded each dumpling up to .75 points to make for easier counting and also to cover the points in the egg substitute, miso, and sherry which are spread throughout the dish. 

(Adapted from “Sumo Wrestler Hot Pot” in Japanese Hot Pots by Tadashi Ono and Harris Salat and “Japanese Chicken Soup” in Ontario Chicken: Food for Living by Chicken Farmers of Ontario.)

 

So Very Vegetable Soup

The Diet Equation: vegetables + vegetables + vegetables 

 The Solution: soup + soup + soup

 

So Very Vegetable Soup with Grated Sheep Romano

So Very Vegetable Soup with Grated Sheep Romano

So Very Vegetable Soup was my first soup creation and, after some tweaking, I pronounced it good—tasty, satisfying, and filled with different textures because some ingredients are crunchy while others are softer.  Then it turned out to be extra-good when I added a dollop of goat cheese or a sprinkling of sheep romano cheese to a serving. 

This soup is easy to make (except for lots of chopping), is foolproof (except if overcooked), and has so much fiber, you don’t have to worry about the carbs.  You can eat all you want with no weighing or measuring.  Or you can enrich the soup by adding potatoes, peas or legumes. A can of lentils, in particular, really enhance the taste.  But remember: additions like this will bring you back into the world of diet calculations.

So Very Vegetable Soup + Lentils

So Very Vegetable Soup + Lentils

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Caveat culinaria/us: The vegetable quantities below are rough estimates because I take an everything-but-the-kitchen-sink approach and just put in what I have.  You can add more of one vegetable and less of another, but you should aim for balance.  For example, too many carrots could make the soup too carroty and too sweet.

Basic Ingredients

  •  3-5 cups of chicken stock, broth, or bouillon to barely cover the vegetables.  The amount really depends on how many vegetables you’ve added.
  • 1-2 onion(s), chopped.  Any type will do.
  • Garlic to taste.  I add 2 tbsp. of chopped garlic.
  • 28 oz. can of diced tomatoes
  • 2 large carrots, peeled and sliced
  • ¼ – ½ head of cabbage, chopped to bite-size pieces
  • 1-2 tsp. of a spice that appeals to you.  I find that parsley, thyme or basil works nicely.
  • Salt to taste. 

Other Vegetables You Can Add

  • 2-4 celery stalks, sliced.  You can leave on the leaves as well.
  • 1 parsnip, peeled and sliced 
  • 2-4 green zucchini, sliced
  • 2-4 yellow zucchini, sliced (Add halfway through cooking so this vegetable survives.)
  • 1 cup broccoli florets
  • 1 cup cauliflower florets
  • 1 cup turnip or rutabaga, diced
  • 1 cup daikon or lo bok, diced
  • 1-2 cups bok choy, chopped

Problematic Vegetables

  • Beets may overpower the taste of other vegetables, not to mention the colour of the soup.
  • Mushrooms give off a liquid when cooking that could alter the balance of the soup.  I suggest mild mushrooms such as enoki.
  • Spinach, because of its consistency, would have to be cooked separately, chopped, and added at the end.

 Directions

  1. Chop vegetables beforehand.
  2. Turn heat under a large pot to high.
  3. Add 1 cup of the chicken broth.
  4. Add garlic, onions, and all other vegetables.
  5. Add canned tomatoes and mix well.
  6. Add more chicken broth until vegetables are barely covered.  You want the soup to be chock-full of vegetables.
  7. Add spice(s).
  8. Bring soup to boil, then turn down heat until it is simmering.
  9. Taste to see if you need to add salt.  Start with 1 tbsp. and then taste, and so on.  My salt philosophy is to cook with it sparingly and let people add their own after being served.
  10. Cover and simmer for 30 minutes.

For Weight Watchers: 0 points on both the Points and PointsPlus plan.  If you’re dieting under the Points plan, you don’t have to worry about carrots or parsnip unless you plan to eat all the soup in one sitting!  The  quantity of soup will be so great that any individual bowl serving won’t have enough of either to count.