This week I have two recipes for a main course, one of which is vegetarian and the other is a low fat version of one of my favourite Mexican meals, Fajitas.
Summer is not all about eating salads and cold meals. Especially if you are entertaining and certainly in Texas which has long, and very hot and humid summers, was the place that we were introduced to fajitas. Since your family or guests are basically compiling the meal themselves it is great to stick bowls in the centre of the table and tell them to dig in.
First a vegetarian option although you can add chicken, prawns, salmon etc to the dish if you wish.
Stuffed Red Peppers.
Here is a recipe that is packed with many of the nutrients needed to keep your circulatory system healthy and clear of blockages. Full of B-vitamins, vitamin C, fibre and essential fatty acids. If you wish you can add some lean meat, fish or chicken to the stuffing.
Ingredients for four people.
- 4 large red peppers
- 1 large red onion
- 1 courgette chopped
- 4 oz of shitake mushrooms
- 4 oz of chopped walnuts
- 4 oz of finely chopped celery
- 2oz of porridge oats.
- 2 large tomatoes finely chopped.
- 2 tablespoons of fresh chopped basil
- ½ teaspoon of pimiento
- 4 oz of grated Edam cheese.
- Salt and pepper to taste
- 2 tablespoon of olive oil.
- Optional extra. Add a chopped (cooked) chicken breast, lean lamb or fresh salmon.
The oven needs to be preheated to 180 C.
Put the oil, onion, celery, courgette and shitake mushrooms into a pan and cook for about 5 minutes gently. Stir in your tomatoes and cook for another 8 to 10 minutes stirring occasionally. Remove from the heat and stir in the oats, walnuts, basil and seasoning.
Cut the peppers in half lengthways and seed them. Either put into boiling water for two or three minutes or microwave in a steamer for the same time. Put them in a shallow ovenproof dish and fill each one with the vegetable mixture.
Cover with foil and bake for 15 to 20 minutes and then remove foil. Put the grated Edam cheese over the top of each pepper and replace in the oven for another 5 to 10 minutes until the cheese has melted.
Serve with large spinach, rocket, tomato, walnut salad or with some wholegrain and wild rice.
Turkey Fajitas for 6 people.
I usually allow three tortillas per person and I also use the soft maize tortillas as being the best and the largest for this dish.
In last week’s post I gave you the recipe for Guacamole and also a Salsa and you can use both of these as garnish for the fajitas. It is also customary to use sour cream but I substitute fromage blanc or frais both of which you can get in low fat varieties in the supermarkets.
There is nothing worse than a mean fajita. So I use plenty of lean turkey instead of beef or chicken or you can use large peeled prawns if you prefer.
SEASONING. I use this low salt recipe to sprinkle over the vegetables and meat during cooking.
- Pimiento 5 teaspoons
- Chili Powder 6 teaspoons
- Garlic Powder 2 teaspoons
- Ground Cumin 4 teaspoons
- Salt ¼ teaspoon
- Black pepper ¼ teaspoon.
- 2 whole turkey breasts, sliced into long strips.
- 2 large Red Peppers sliced lengthwise into strips
- 2 large Green or yellow peppers sliced lengthwise into strips
- 4 large Onions sliced into thick rings
- 18 soft corn or wheat tortillas.
- Olive Oil
In a large oven proof dish arrange all the vegetables in layers sprinkling a little of the seasoning onto each lager drizzle a little olive oil over the dish and put into a hot oven around 200 degrees for 10 minutes. Remove and add the strips of turkey so that they do not overlap and put the remaining seasoning over the entire dish. Drizzle with a little more olive oil and put back in the oven until the turkey is cooked thoroughly which is about 15 to 20 minutes.
Serve in the oven dish at the table.
Warm your tortillas and a tip here is to put 6 each in a foil packet and pop in the oven for the last 5 minutes cooking time. Or you can use a microwave spanish tortilla container and put 6 tortillas in at a time for 2 minutes. Turn the oven off and leave two of the packets in there until you need them.
On the table you will need dishes of guacamole, salsa and fromage blanc. By all means use sour cream or Crème Fraiche is you are not worried about the calories. You can also serve grated cheese with the other dressings.
How to eat if you are a fajita novice…..
For anyone who has not eaten fajitas before, a teaspoon of each sauce is spread over a warm tortilla and then the peppers, onions and turkey mix is placed in the middle. The bottom end of the tortilla is folded towards the middle and the two sides are brought over to form a wrap. The whole thing is eaten with your hands.
I usually have a large bowl of the spinach salad on the table as well as it helps if the food is spicier for some people than normal.
You can substitute lean beef, chicken fresh peeled prawns in the recipe and adjust the cooking times slightly. If you are vegetarian then add your favourite vegetables and roasted these make a delicious alternative.
Hope this has given you some ideas for simple meals that are nutrient packed.
You will find the posts for Summer Fruit Salad, Guacamole and Salsa, Chilled Soups and Salads in the health directory under Shopping list and healthy recipes: https://smorgasbordinvitation.wordpress.com/smorgasbord-health-column-news-nutrients-health-conditions-anti-aging/
© Just Food for Health Sally Cronin 1998 – 2018
A little bit about me nutritionally.
A little about me from a nutritional perspective. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago. I qualified as a nutritional therapist and practiced in Ireland and the UK as well as being a consultant for radio. My first centre was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Here are my health books including a men’s health manual and my anti-aging book.
All available in Ebook from: http://www.amazon.com/Sally-Cronin/e/B0096REZM2
And Amazon UK: http://www.amazon.co.uk/Sally-Georgina-Cronin/e/B003B7O0T6
Comprehensive guide to the body, and the major organs and the nutrients needed to be healthy 360 pages, A4: http://www.moyhill.com/html/just_food_for_health.html
Thank you for dropping in and if you have any questions fire away.. If you would like to as a private question then my email is email@example.com. I am no longer in practice and only too pleased to help in any way I can. thanks Sally