Monday, January 30, 2012

Quick Meals - No Time or Energy for Making a Full Meal..

The past few days have been rather strenuous for me to just go into the kitchen. So I thought about what to grab and quickly fix. Of course, all food in my home is gluten-free.

Last night, I made a  quick potato dish with julienne cut potatoes, roasted red peppers and baby bellas.  I sprinkled a bit of coriander, cumin, red pepper and salt-free Perfect Pinch spice over the potatoes.  I also sprayed a splash of garlic infused olive oil over the potatoes before cooking.

Quick Savory Potatoes
Savory Sauteed Potatoes with portabello and roasted red pepper - served

Ingredients

1 tsp olive oil (EVOO)
1 medium white potato. about 6 to 8 ounces
2 tbsp chopped roasted red peppers in oil
1/4 cup baby portabellas, sliced
1 splash garlic infused olive oil (I use a Misto sprayer)
1 pinch cumin
1 pinch coriander
1 pinch Red pepper flakes
1 pinch salt-free Savory Perfect Pinch spice

Procedure

 Cut the potatoes into thin strips like a julienne cut.
 Place all ingredients into a non-stick frying pan.
 Sauté, stirring until potatoes begin to get translucent.

Savory Sauteed Potatoes with portabello and roasted red pepper - ready to serve

 Cook only until potatoes are soft, yet still has texture. (I heard on Dr. Oz, that the longer you cook potatoes, the higher the starch content)


Remove from heat and serve immediately.

Servings: 1
Yield: 1 serving

Nutrition Facts
Nutrition (per serving): 376 calories, 9.8g total fat, 6.8g monounsaturated fat, 1.2g polyunsaturated fat, 1.3g saturated fat, 0mg cholesterol, 67.2g carbohydrates, 8g fiber, 59.1g net carbohydrates, 4.1g sugar, 29.9mg sodium, 2708.5mg potassium, 11.6g protein, 33.9mg calcium, 715.5IU vitamin a, <1mg vitamin b6, <1mcg vitamin b12, 83.4mg vitamin c, 1.4mg vitamin e, 5.4mcg vitamin k, 2.2mg iron, <1g lysine, 25.3mcg selenium, <1mg thiamin, 2.6mg zinc, 0mg caffeine.


I avoid soy where possible, but the tuna I bought is packed in water and broth  which contains soy.  For a late breakfast(brunch) today, I made tuna salad.

Tuna Salad for Breakfast(Brunch)


Tuna Salad for Breakfast - close-up

Ingredients

1 6-oz can  Solid White Albacore Tuna, water packed, drained
1 pinch cumin
1 pinch coriander
1 pinch turmeric
1 tsp horseradish sauce
3 tbsp canola mayonnaise (used Hellmann's Canola)
1/3 cup broccoli florets, cut into small pieces
1/4 cup finely diced celery
1 cup raw green peas

Procedure

Scald the peas or cook in microwave just to get hot.

Spray the broccoli florets with olive oil, cover.  cover celery with cellophane. Microwave both together 45 seconds.

 Place broccoli, peas and celery in a larger bowl.

Tuna Salad for Breakfast - veggies
I prefer to just drop the frozen peas in boiling water and drain.  Today I microwaved 3 minutes - a little bit too much for my taste.


 Drain and press water from Tuna. Place Tuna in a smaller bowl. This drainer is for the 9-ounce can, so I had to press the tuna  with a spoon to remove the liquid.


Tuna Salad for Breakfast - tuna draining 

Tuna Salad for Breakfast - tuna after pressing water out

 Add spices to tuna and use fork to break it up. I find I use less seasonings, if spices are added to the main ingredient.


Tuna Salad for Breakfast - mix in  spices

Mix in the horseradish sauce and mayonnaise. The horseradish sauce kicks it up a bit!


Tuna Salad for Breakfast - mix in  horseradish and mayo

Mix the tuna into the vegetable bowl.

Tuna Salad for Breakfast - mixed

Serve as a side or as a meal. 

Tuna Salad for Breakfast - Served

The ingredients - sometimes I also add small (cooked) pasta shells


Tuna Salad for Breakfast - ingredients


Servings: 2 (or 1, if really hungry!)

Nutrition Facts
Nutrition (per serving): 237 calories, 9.1g total fat, 3.8g monounsaturated fat, 3.4g polyunsaturated fat, <1g saturated fat, 35.7mg cholesterol, 12.6g carbohydrates, 4.3g fiber, 8.3g net carbohydrates, 4.6g sugar, 0g starch, <1g fructose, <1g galactose, <1g glucose, 3.6g sucrose, <1g maltose, 520.3mg sodium, 476.3mg potassium, 24.6g protein, 49.3mg calcium, 995.3IU vitamin a, <1mg vitamin b6, 1mcg vitamin b12, 41.3mg vitamin c, <1mg vitamin e, 24.6mcg vitamin k, 2.3mg iron, 2.1g lysine, 57.9mcg selenium, <1mg thiamin, 1.4mg zinc, 0mg caffeine.

© 2012 http://retiredwithnoregrets.blogspot.com/

2 comments:

  1. YUM! I never thought of mixing peas with tuna as a cold dish, although I often add peas and tuna together with rice or pasta!

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    Replies
    1. Try fresh raw peas in green salads. Quite a delicious surprise!

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