Lean Meatball Sub!

The words lean and meatball sub aren't from the same part of town, but that doesn't mean they can't meet occasionally for a good time! From the wrong side of the health-food tracks, meatballs are traditionally made with fattier ground meat, mixed with breadcrumbs and egg, then pan-fried. That doesn't mean they can't be dressed up for polite company. Hometown meets uptown with this against-the-grain hero!

Smaller meatballs (about 1" in diameter) cook quickly, and less time spent on weeknight cooking equals more time relaxing after your day! This recipe makes more than enough for 2 servings, so you can use the remaining meatballs, sauce, and roasted vegetables over whole wheat pasta the next day.

Buon Appetito!

Serves 2

INGREDIENTS:

• 1/2 lb lean ground beef
• 2 cloves garlic, minced
• handful, minced onion
• 1/4 cup rolled oats
• 1 Tbsp Oregano
• salt and pepper
• Cooking spray
• 1/2 cup thinly sliced zucchini
• 1/2 cup thinly sliced onion
• 1/2 cup thinly sliced bell pepper
• 1 Tbsp olive oil
• 1/4 cup finely grated Parmesan
• 2 whole wheat foccacia baguettes (roughly 4"x5" ea), sliced in half
• 1/2 cup+ low sodium, low fat organic Marinara Sauce

DIRECTIONS:

1. Preheat oven to 400'
2. In bowl, combine beef, garlic, minced onion, rolled oats, oregano, salt and pepper. Combine with hands.
3. Line two baking sheets with foil (or parchment paper) and spray with cooking spray.
4. Form ping-pong size balls of meat and place (not touching) on baking sheet.
5. Toss zucchini, onion and bell pepper with 1 Tbsp olive oil. Spread on second baking sheet.
6. Bake both sheets in oven for 5 minutes.
7. Remove meatballs, turn them over. Cover with tomato sauce.
8. Bake both sheets another 10 minutes.
9. Turn heat down to 350'. Toss vegetables. Cook until done about 5-8 minutes more. Remove both sheets from oven.
10. Scoop out a little of the center of each baguette. Toast until warm and crisped.
11. Top bottom half of bread with veggies, meatballs and a sprinkling of parmesan.
12. Serve!

Curry Beef Biryani with Mango

Clean Eating Magazine is getting a lot of stove-play lately. If you haven't heard of it, check it out. Fresh, unprocessed, nutritious meals that can be made in weeknight time! I first heard about Clean Eating through Oxygen Magazine's columnist, Tosca Reno. Her approach to food is a breath of fresh air in a world where trendy, fad diets seem to rule the magazine stands.

Curry Beef with Wheatberries and Mango!? What's not to love??? This recipe has you making your own curry powder (a unique blend of spices), but you can use pre-made curry powder as well. Thin slices of beef, tender peas, fresh cherry tomato halves, sweet diced mango, and protein-rich wheatberries make an excellent dinner that reheats well for tomorrow's lunch!

As always, be creative! If you don't eat beef - try chicken, tofu, or seitan. Can't find mangos? Use nectarines or papaya! Don't let the exact ingredients limit you!

Serves 4
INGREDIENTS:

• 1/2 tsp sea salt
• 1/2 cup wheatberries
• 1 medium onion, sliced into rounds
• 5 cloves garlic, sliced thinly
• 2 tbsp olive oil
• 1-2 mangos, peeled and diced
• 1/2 cup fresh (or frozen) peas
• 16 oz bison sirloin or grass-fed beef sirloin, cut into thin strips
• 1 cup cherry tomatoes, halved
• 1 tsp cumin
• 1/4 tsp cinnamon 
• 1 tsp coriander
• 1 tsp turmeric
• 2 tsp ginger (ground)

DIRECTIONS:

1. Place wheat berries in a pot. Cover with 1" water. Bring to a boil, reduce to a simmer and cover. Simmer until tender, 30-40 minutes. Drain and cover to keep warm.
2. Heat olive oil over medium high heat. Saute onion for 3 minutes. Add garlic and cook 2 more minutes, stirring frequently.
3. Stir in spice mixture, salt, and meat. Saute until meat is thoroughly cooked. Stir in mangos & peas, cook until coated in spice mixture and softened.
4. Stir wheat berries into curry mixture. Stir to coat. 
5. Serve and garnish with tomato halves.

Dukkah Dusted Pork Chops, Quinoa, Marinated Eggplant

Wow, I am so many posts behind! Writing this, I realized it was weeks ago when my lovely friend Melita came over for dinner to be subjected yet another new recipe. Sane people make tried-and-true recipes on dinner guests, but I like to cut loose and experiment! That way, if it doesn't work out well, I can blame the recipe and not, um, uh, well, myself.

ANNOUNCEMENT: For those of you in Orange County, go see the play that Melita is directing, Pool (No Water) at the brand new Monkey Wrench Collective Theater in Fullerton. 

The eggplant, dry-grilled and marinated with a citrusy vinaigrette, practically leaps off the plate into your mouth. Pre-made dukkah from the pantry sufficed, but, per the recipe, I should have made my own. Packaged dukkah isn't fresh or crunchy enough to stand up to the meat. I found the boneless pork chop a bit dull and suggest staying with the actual recipe, using bone-in lamb or pork. This recipe has a number of steps, but they are short and easy and can be done in advance.

Click HERE to view the recipe on the brilliant site The British Larder

Tropical Lemongrass Shrimp Skewers & Coconut Rice

How is it already May?! We're back from a short blogging hiatus with a whole slew of new recipes. It's springtime, and the BMK is shifting gears as summer approaches: cold-weather layers are stowed in favor of bikinis and board shorts, and wintry comfort food gives way to vibrant and healthy summer plates! It's the time of year when we realize what's been hiding under the cold-season clothes and re-commit to being sunshine ready!

We both exercise regularly and maintain a nutritious weekday diet, but we're taking on some new challenges this year (a triathlon, full-day hikes, etc...) that require a serious commitment to good eating. Eating right is a fun challenge, and clean, wholesome, unprocessed food does NOT have to be boring. Your meals can be packed with flavor and still satisfy and empower your body.

This recipe for lemongrass shrimp skewers and coconut brown rice will transport you to a Polynesian sunset dinner party in mere moments. It's so sweet, spicy, tangy, and tropical, you'll almost feel the sand under your toes!

Serves 4

* Note: We used an indoor grill pan! You do not have to use a grill!

INGREDIENTS:
Marinade:

• 2 Tbsp Coconut Oil
• 1 cup diced Pineapple
• 1 clove Garlic
• 1- 4" pc lemongrass, grated or finely sliced
• 1" knob ginger, grated
• 1/2 Jalapeno, diced
• 4 Tbsp Rice Vinegar
• 1 Tbsp Soy Sauce
• 1/2 Cup Coconut Milk

• 1 lb Shrimp, peeled and deveined
• 1/2 bell pepper, sliced into chunks
• 1/2 sweet onion in thick slices
• rest of pineapple, sliced into thick chunks
• 2 pcs lemongrass stalks, halved
• 2 green onions, halved legnthwise

Rice:

• 2 cup brown Jasmine rice
• 1 cup Light Coconut Milk
• 2 1/2 cup water
• 1/2 cup shredded, toasted coconut (unsweetened)

DIRECTIONS:

1. Heat coconut oil over medium heat in small pan. Add pineapple and cook slowly until softened. Add garlic, ginger and jalapeno and saute 1-2 minutes. 
2. Add lemongrass, rice vinegar, soy sauce and coconut milk. Use immersion blender and puree until smooth.
3. Prepare rice in rice cooker (using a mixture of coconut milk and water). Stir in coconut shreds before you start cooking. (See your rice package (or rice cooker manual) for specific liquid to rice ratio).
4. Snip a point on the end of 4 lemongrass stalks and thread through shrimp. (We poked small holes through the shrimp as a guide). 
5. Brush the shrimp skewers, bell pepper, onion, green onion and pineapple chunks with the pineapple coconut milk marinade.
6. Preheat grill to medium-high. Grill items over medium-high heat until shrimp are cooked through (pink, curled and firm), and other items have clear grill marks.
7. Serve over rice!

Fish & Shrimp Red Curry

We love all the world's cuisine, but consistently return to Thailand to satisfy our cravings for something uniquely satisfying. Thai cuisine encompasses a vibrant medley of extravagant flavors, scents, and textures. Characterized by bright lemongrass, sweet peppers, sweat-inducing curries, fiery chilies, cool coconut milk and all manner of seafood, Thai food is easy to love.

I envisioned cooking a whole fish with a simple, spicy curry sauce backed by pineapple brown rice, then Adam countered with this spicy, pungent, and healthy fish curry and I could hardly contain my glee! Large chunks of flaky white fish, succulent shrimp, sweet strips of bell pepper, and plenty of curry fire combine for the perfect weeknight meal. The dish saves wonderfully for leftovers the next day with a small side of brown rice. You can use any fish you like (we used frozen orange roughy and frozen shrimp) or even cubed tofu!

Serves 4-6

INGREDIENTS:

• 1 small red bell pepper sliced
• 1 small green bell pepper sliced
• 1 red jalapeno diced
• 7 cloves garlic, minced
• 1 can straw mushrooms, drained
• 1 medium white rose potato, peeled and diced
• 2 Tbsp grated ginger
• 6 green onions (white and pale green parts thinly sliced, green tips sliced in larger diagonals for garnish)
• 1 can clam juice, fish stock or broth (roughly 2 cups)
• 1 stalk lemongrass cut in thirds
• 1 can bamboo shoots
• 2-3 Tbsp red curry paste
• 2-3 Tbsp soy sauce
• 2 Tbsp fish sauce
• 1 can coconut milk
• 2 cups cooked brown rice, mixed with 1/4 cup minced cilantro

DIRECTIONS:

1. Place chopped potatoes in small pan and cover with clam broth, clam juice, or fish stock. Bring to a boil and simmer until just getting tender. Remove potatoes so they stop cooking and reserve liquid.
2. Heat oil in wok or large skillet and stir fry - add white and pale parts of green onion, garlic, ginger, bell peppers, jalapeno and stir fry for 2 minutes.
3. Add curry paste and stir fry for 1-2 minutes.
4. Add coconut milk, potato/clam stock, and lemongrass. Bring to a boil, reduce heat. simmer 1 min.
5. Add fish and  shrimp and let simmer 2-3 minutes until cooked.
6. Add fish sauce and soy sauce and stir to combine.
7. Serve immediately with rice and cilantro.