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Chicken Albóndigas Soup

Chicken Albóndigas Soup

Chicken Albóndigas Soup

Yield: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Ingredients

  • 1 tablespoon pure olive oil
  • 2 medium carrots, rough peeled and thinly sliced
  • 1/4 cup minced onion
  • 1 tablespoon minced red bell pepper
  • 1 tablespoon minced poblano plus 1/2 poblano chili, seeded and thinly sliced
  • 1 tsp minced garlic
  • 1 lb. ground chicken
  • 1 cup cooked rice
  • 1 large egg, beaten
  • 2 tablespoons tomato paste
  • 3 tablespoons minced cilantro (divided)
  • 1 tsp. cumin (divided)
  • 1 tablespoon My Sage Gourmet’s Southwest Seasoning or Sassy Cilantro Blend
  • 2 canned chipotle chilies in adobo, seeded and minced
  • 1 pinch of Sea Salt and freshly ground pepper
  • 4 teaspoons Better than Bouillon Roasted Chicken
  • 1/2 cup corn kernels (A fresh ear of corn is preferable. Canned is ok but use low sodium and drain well)
  • 1/2 cup finely diced seeded plum tomato
  • ¼ cup sharp Cheddar or Jack cheese
  • FOR GARNISH:
  • Ripe/Firm Avocado-1/4 fruit (per serving)
  • 1 tablespoons minced cilantro, lime wedges & shredded Cheddar
  • Top w/ Tortilla chips

Instructions

  1. Heat olive oil in a medium skillet.
  2. Add carrots, onion, minced poblano, red bell pepper and garlic and cook over moderate heat until softened, about 4 minutes.
  3. Add 1/2 teaspoon coriander and cook until fragrant, about 1 minute. Scrape the mixture into a medium bowl and let cool.
  4. Add ground chicken to the bowl, along with the rice, egg, minced cilantro, tomato paste, My Sage Gourmet Southwest Seasoning Blend or Sassy Cilantro Blend, chipotles, and 1/4 teaspoon of pepper.
  5. Mix with your hands until thoroughly combined.
  6. Roll tablespoon sized meat into balls and set on a large plate.
  7. In a large saucepan, combine the chicken stock with the corn, tomato, sliced poblano and the remaining 1/2 teaspoon of cumin and bring to a simmer.
  8. Season lightly with salt and pepper and cook over moderate heat until the vegetables soften, about 5 minutes.
  9. Add the meatballs and cook over medium-low heat until firm and cooked through, about 5-7 minutes.
  10. Ladle the soup into large shallow bowls and garnish with the remaining cilantro, avocado and shredded cheese..
  11. Serve with the lime wedges and tortilla chips.

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© Carol Takakura
Cuisine: Healthy
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Black Bean and Avocado Salad

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Black Bean and Avocado Salad

Yield: 4
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes

Easy, delicious and loaded with protein and fiber

Ingredients

  • 1 cup dry black beans
  • 2 1/4 cups filtered water
  • 1 fresh jalapeño chili (chopped)
  • 1 garlic clove (chopped)
  • 3 Tbsp olive oil
  • 2 Tbsp My Sage Gourmet Southwest Seasoning Blend
  • 1/2 tsp black ground pepper
  • 1/2 cup chopped fresh cilantro
  • 2 fresh tomatoes, diced
  • juice of 1 1/2 limes
  • 1 large avocado, chopped

Instructions

  1. In a pressure cooker combine water, dried black beans, ½ teaspoon sea salt, fresh jalapeño and garlic.
  2. Bring to pressure, reduce heat, and cook on low for an hour, until beans are tender but not falling apart.
  3. At this point most of the water should be reduced; uncover and prepare the rest of the ingredients.
  4. In a salad bowl combine olive oil, My Sage Gourmet Southwest Seasoning Blend, black pepper, fresh cilantro, chopped tomatoes, onion, lime juice and avocado.
  5. Mix well and then add black beans; taste and adjust seasoning.
  6. Serve hot over your favorite flour or corn tortillas.

Notes

For this recipe, I find the best flavor and texture comes from dried beans that have been soaked overnight. Using a high-quality brand of the freshest dried beans will make a huge difference in the overall taste.


You can also quick-soak dried beans by putting them in a pot with plenty of cold water, bringing it to a boil, turning it off after a minute or so and letting the beans sit for at least an hour before cooking.


Finally, a pressure cooker is not necessary if you have the time to simmer the beans until they are ready. Be sure to keep an eye on the water level, adding more as needed.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 534Total Fat: 27gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 18gCholesterol: 25mgSodium: 641mgCarbohydrates: 56gFiber: 14gSugar: 12gProtein: 22g

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© Carol Takakura
Category: Vegetarian

 

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Chilled Soba Noodle Soup

Chilled Soba Noodle Soup

Chilled Soba Noodle Soup

Yield: 2
Prep Time: 15 minutes
Cook Time: 3 minutes
Total Time: 18 minutes

CAUTION: The pure yummy-ness of this dish may cause you to dance happily and uncontrollably around the room.

Ingredients

  • 1 Package of Soba (or Somen) Noodles
  • 1 cup seedless cucumber, peeled, chopped-bite size
  • 2 green onions chopped finely
  • 1/4 teaspoon Asian tea Rub
  • Handful of freshly chopped spinach or baby bok choy
  • 2 tablespoons each serving Soba Noodle soup base
  • Sesame Seeds (as garnish)
  • Cilantro (as optional garnish)
  • Cooked shrimp or crab (protein add )
  • 2 finely chopped bite size roma or grape tomatoes (optional)
  • A dash of Ponzu sauce optional)
  • A Dash or two Sriracha hot sauce or Furikake Seasoning (optional)
  • 2 Nori Sea Weed wrappers ripped into bit size pieces (packaged type used for sushi rolls (as optional garnish)

Instructions

  1. This dish is meant to be served cold.
  2. Cook your Somen Noodles, (per package directions. Be careful, they quick fast).
  3. Rinse /soak for a few minutes in an ice bath, then drain noodles.
  4. Place a 1/2-3/4 cup drained Somen noodles in each serving bowl, top with cucumber, green onion, Asian Tea Rub, spinach or bok choy, and bit of seed weed and sesame seeds along with 1-2 Tbsp. Soba Noodle Base.
  5. Add on any of the other suggestions that you might like or add you own ideas

Notes

Soba is the Japanese name for buckwheat. It usually refers to thin noodles made from buckwheat flour, or a combination of buckwheat and wheat flours. They contrast to thick wheat noodles, called udon. In Japan, the word can refer to any thin noodle.

You can learn more about Buckwheat here.

Pre-packaged noodle soups are a kiddie favorite because they're quick and tasty. The downside is that the prepackaged versions aren't exactly healthy with all of that sodium loaded into their spice packets. Using this soba noodle base with the ponzu adds a rich tangy flavor. Using only a bit reduces much of the sodium. It only takes a few minutes to make your own, and it’s fun to serve them in a cup alongside kid friendly chopsticks. You can add different vegetables, shrimp or crab to make this heartier or get a protein bump. So good as an after school snack or a meal.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 213Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 121mgSodium: 1016mgCarbohydrates: 21gFiber: 2gSugar: 4gProtein: 20g

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© Carol Takakura
Cuisine: Healthy / Category: Soup

 

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Rainbow Poke Salad

 

Rainbow Poki Salad

Rainbow Poki Salad

Yield: 1 serving

Ingredients

  • 1/2 sheet nori (seaweed)
  • Toasted sesame seeds a slice of yellowtail
  • 1 slice of salmon
  • 1 slice of tuna
  • 1 avocado, cut into small chunks
  • Green onion, white part only, finely chopped
  • Carrot, finely chopped
  • Lemon
  • Tempura
  • Masago (smelt roe) (if desired)
  • Ponzu Eel Sauces

Instructions

  1. First, make a small portioned avocado, carrot, and onion salsa mix. Make sure they’re chopped into small bits. Make about 2-3 tbsp full. It's only about 1/3 of the layer of this appetizer.

  2. Next, chop the slice of yellowtail, salmon, and tuna into small chunks. Mix together in a mixing bowl with a tbsp of tempura, and a pinch of masago.
  3. Place a bit of tempura in your molding cup to prevent your mix from sticking to the bottom.
  4. Scoop the mix into the molding cup, - I use a small glass bowl about 1/2 cup size but any small bowl with do.
  5. Next add the salsa mix after, then layer about 3 slices of avocado at the top (this will end up being the base since it will be flipped over).
  6. Grab a plate and zigzag eel sauce as decoration and as a base sauce.
  7. Flip the molding cup of ingredients onto the middle of the eel sauce. Tap the top of the cup to help release the ingredients onto the plate.
  8. On top add ponzu sauce, tempura sprinkles , a bit of masago, dash pepper & a twist of lemon juice over it all.

Notes

If you can’t get to a proper Japanese market, Whole Foods does carry sushi grade fish. Just specify when purchasing.

YOU WILL NEED THE FOLLOWING SUSHI TOOLS ON HAND TO PREPARE YOUR POKI:

  • Knife
  • Cutting board
  • Small molding bowls
  • Mixing and measuring spoons
  • Serving plates

Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 2022Total Fat: 100gSaturated Fat: 16gTrans Fat: 0gUnsaturated Fat: 75gCholesterol: 491mgSodium: 6642mgCarbohydrates: 139gFiber: 30gSugar: 51gProtein: 148g

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© Carol Takakura
Cuisine: Japanese / Category: Fish and Seafood; Salad

 

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Stovetop Sweet Potato Salad

A little Food for Thought

Sweet Potatoes

Sweet potatoes are chart toppers in beta carotene, which protects against damaging free radicals. Further, beta carotene converts to vitamin A which is one of the key components of healthy skin. Keep in mind that your skin is part of your immune system; it is your first line of defense.

Anthocyanin and other color-related pigments in the sweet potato are equally valuable for their anti-inflammatory health benefits. Scientists have found that these tubers play a key role in the reduction in inflammation-related health problems, including respiratory infections.

Last but by no means least, these little sweeties help your body develop resistance to infection when regularly consumed.

Here is a delicious take on potato salad featuring, you guessed it, sweet potatoes.

Stovetop Sweet-Potato Salad

Stovetop Sweet-Potato Salad

Ingredients

  • 1/4 cup chopped scallions (greens and whites)
  • 1/4 cup mango chutney (such as Major Grey)
  • 1 1/2 tablespoons grapeseed or avocado oil
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon My Sage Gourmet Tuscan Herb Salt
  • 1 roasted jalapeno pepper, minced (Hot or not hot? Up to you. Test that little baby before putting it in)
  • 1/8 teaspoon freshly ground black pepper
  • 3 1/2 cups (3/4-inch) cubed, peeled sweet potato (about 1 1/2 pounds total)
  • 1/4 pound green beans, trimmed and halved (about 1 cup)
  • 2 tablespoons chopped fresh cilantro

Instructions

  1. In a large saucepan, put potatoes then cover with filtered water, then bring to a boil. then reduce heat and simmer 11-13 minutes or until Just Barely tender, drain.
  2. While Potatoes are cooking, make your dressing by whisking together the first 7 ingredients. Then refrigerate tightly covered
  3. Cook the beans in boiling salted water 4 minutes until Just crisp-tender. Drain and rinse under cold water.
  4. Combine potatoes, beans, and cilantro in a medium bowl.
  5. Gently fold in the dressing to coat.
  6. Chill and serve or serve warm if you wish

Notes

If you check your beans and they are already a bit past firm, drain and place them in an ice water bath to stop the cooking process quickly.

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© Carol Takakura
Cuisine: American, Healthy

 

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