Some Like It Hot!!! – Healthy Recipe, Hot Haitian Shrimp

Healthy Recipe, Hot Haitian Shrimp

 

Ti-Malice is a character in Haitian folklore who tries to make a sauce hot enough to scare off a greedy uninvited visitor. But the plan backfires when the visitor deems the sauce delicious and tells everyone. This is how “Sos Ti Malice,” a Haitian condiment, got its name. Lesley Enston prefers it as a sauce for seafood, and shows how  in “Belly Full: Exploring Caribbean Cuisine Through 11 Fundamental Ingredients.”

 

This slight adaptation allows more leeway for reducing the heat level of the fiery Scotch bonnet pepper the traditional recipe calls for. If you can’t find them, habaneros are a close substitute; a few shots of hot sauce would also work.  This dish’s complex flavors are reminiscent of a lighter, brighter Creole gumbo, with only a few tablespoons of added fat. Serves 4-6. – Susan Puckett

 

Sauce:

  • 1 tablespoon extra-virgin olive oil
  • ½ cup diced yellow onion
  • 2 tablespoons diced shallots
  • 1 tablespoon minced garlic
  • ½ cup diced green bell pepper
  • ¼ cup diced red bell pepper
  • ½ to 2 Scotch bonnet or habanero peppers, minced (seeds & ribs removed for less heat)
  • 2 tablespoons tomato paste
  • 1 teaspoon fresh thyme leaves (or ½ teaspoon dried)
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons fresh lime juice
  • 1 cup water
  • ½ teaspoon kosher salt
  • Freshly ground black pepper

 

Shrimp:

  • 1 pound peeled medium to large shrimp
  • 2 tablespoons fresh lime juice
  • ½ teaspoon kosher salt
  • Freshly ground black pepper
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon butter
  • White rice for serving

 

  1. Make the sauce: Heat the olive oil in a medium saucepan over medium heat. Add the onion, shallots, and garlic and sauté until they begin to soften, 3 or 4 minutes.
  2. Add the green and red bell peppers, Scotch bonnet, tomato paste, and thyme, and cook for 3 minutes, until the tomato paste is dark and fragrant.
  3. Add the vinegar, lime juice, water, salt, and several grindings of black pepper. Reduce the heat to low and let simmer for 15 minutes, until the mixture has thickened and the flavors have melded. Remove from the heat.
  4. Prepare the shrimp: While the sauce simmers, place the shrimp in a bowl, sprinkle with lime juice, and season them lightly with salt and black pepper. Set aside.
  5. Heat the olive oil and butter in a large skillet over medium heat until the butter has melted. Add the seasoned shrimp and cook until mostly pink, about 2 minutes per side. Add 3/4 to 1 cup of the sauce, stir to coat, and cook until the shrimp is cooked through, about 5 minutes. Serve immediately over rice.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Tangerine Salmon

Tangerines and clementines are two varieties of mandarin oranges with a similar sweet, tangy, floral taste and skin that’s easy to peel. Both are notably rich in vitamin C and a quick and convenient snack to have on hand. Here’s how you can transform them into an ultra-simple, delicious relish to dress up a plain piece of skin-on fish or roasted tofu. Serves 4. – Susan Puckett, adapted from AmericasTestKitchen.com

Ingredients

  • 4 tangerines or clementines
  • 1 scallion, trimmed and thinly sliced
  • Juice from 1 lemon
  • 1 ½ teaspoons grated fresh ginger
  • 4 teaspoons olive oil
  • Sea salt and black pepper to taste
  • 4 center-cut skin-on salmon fillets, 5-6 oz. each

Instructions

  1. Adjust oven rack to the lowest position. Place a rimmed baking sheet on the rack and preheat the oven to 500 degrees.
  2. Peel and cut away the white pith of the tangerines or clementines. Cut them in quarters, then slice crosswise ½ inch thick. Transfer the fruit pieces to a fine-mesh strainer set over a bowl and let drain for 15 minutes; reserve 2 tablespoons of the juice.
  3. Whisk the sliced scallion, lemon juice, ginger, and 2 teaspoons of the olive oil into the tangerine or clementine juice; season to taste with salt and pepper.
  4. Pat the salmon dry with paper towels and cut several shallow slashes, about 1 inch apart, on the diagonal through the skin. Rub the salmon evenly with the remaining 2 teaspoons of oil and season with salt and pepper.
  5. Reduce the oven temperature to 275 degrees, remove the sheet from the oven, and carefully place the salmon, skin-side down on the hot sheet. Roast until the center is still translucent when checked with the tip of a paring knife and registers 125 degrees (for medium-rare), 8 to 12 minutes.
  6. Spoon the tangerine relish over the fillets and serve.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Stuffed Peppers

This remarkably filling recipe is adapted from “Plantifully Simple” by Kiki Nelson, which focuses on high-quality carbs, whole plants, and an active lifestyle. The “cheese” sauce that tops the peppers is revelatory. Serves 2-4. – Susan Puckett

Ingredients

  • 4 large bell peppers (any color)
  • 1 cup cooked brown or white rice
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup corn kernels (fresh, frozen, or canned)
  • ¼ cup store-bought or homemade tomato salsa
  • ¼ cup chopped cilantro leaves
  • Juice ½ lime
  • Garlic salt, to taste
  • 1 cup Poblano “Cheese” Sauce, warmed

Instructions

  1. Preheat the oven to 425 degrees. Line a baking sheet with parchment paper and set aside.
  2. Slice off the tops of the peppers and use a spoon to scrape out the seeds and ribs. Set the peppers aside.
  3. In a medium bowl, mix the rice, beans, corn, salsa, cilantro, lime juice, and garlic salt. Divide the mixture among the peppers then arrange on the baking sheet.
  4. Roast for 25 minutes, until the peppers have softened and are beginning to brown. Top with the warmed Poblano “Cheese”

 

Poblano “Cheese” Sauce

Ingredients

  • 1 medium poblano pepper (or 4 ounces canned fire-roasted green chiles)
  • 1 ½ cups peeled and diced Russet potatoes
  • ¼ cup raw cashews
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon sea salt
  • ½ teaspoon onion powder

Instructions

  1. Preheat the oven to 425 degrees. Line a baking sheet with parchment paper.
  2. If using a fresh poblano pepper, place it on the prepared baking sheet and roast for 20 minutes, until charred on all sides.
  3. Meanwhile, place the potatoes in a small pot and add water to cover by 2 inches. Bring to a boil over medium-high heat, reduce to a simmer, and cook, uncovered, until the potatoes are fork tender, about 15 minutes. Reserve 1 cup of the cooking water, then drain the potatoes and set aside.
  4. When the peppers are done roasting, immediately transfer to a paper bag or a bowl covered with plastic wrap and let steam for 10 minutes. Remove the pepper, let it cool, then slip off the skin and scoop out the seeds.
  5. Transfer the pepper, cooked potatoes, and cooking water to a blender and add the cashews, lemon juice, garlic powder, salt, and onion powder. Blend until smooth.
  6. Store in a sealed container for up to a week. To reheat, microwave for 30-second intervals, stirring between intervals, until warmed through.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

 

 

 

Healthy Recipe, Chilled Watermelon and Cucumber Soup

Healthy Recipe, Chilled Watermelon and Cucumber Soup

Keeping hydrated is essential to good health, especially in summer. Watermelon, cucumbers, and tomatoes each contain at least 85 percent water and are ranked among the best foods for hydrating. This gazpacho-like soup, adapted from one in “Mediterra: Recipes From the Islands and Shores of the Mediterranean” by Ben Tish, contains all three. It’s a delicious way to fill you up while slaking your thirst, whether eaten from a bowl with a spoon or sipped from a glass. A dollop of yogurt adds a protein boost. Serves 6-8. – Susan Puckett

 

Ingredients

  • 1 ½ pounds roughly chopped watermelon (about 6 cups)
  • 6 ounces cherry tomatoes
  • 1 slice day-old white bread, crusts removed, roughly chopped
  • 1 medium cucumber, lightly peeled and chopped
  • 1 small garlic clove, peeled and roughly chopped
  • ½ packed cup fresh mint leaves
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons red wine vinegar or lime juice (plus more if desired)
  • 3 tablespoons extra virgin olive oil, plus more for serving
  • Ice cubes and Greek yogurt for serving

 

Instructions

  1. Place the watermelon, cherry tomatoes, bread, cucumber, garlic, and half the mint leaves in a bowl. Season with about ½ teaspoon of salt and several grindings of black pepper. Sprinkle with vinegar or lime juice and half the oil and toss to coat.
  2. Transfer the mixture to a blender container and blend until very smooth.
  3. Transfer each blended batch to a large bowl and adjust seasonings and vinegar to taste. Whisk in the remaining oil, transfer to a pitcher, cover and refrigerate until thoroughly chilled.
  4. For maximum refreshment, place individual bowls or glasses in the freezer about 30 minutes before serving.
  5. Shred the remaining mint leaves. Pour the soup into bowls or glasses and garnish each with mint, a drizzle of oil, and an ice cube, and serve yogurt on the side.

 

Susan Puckett is an Atlanta-based food writer and cookbook author.

 

Healthy Recipe, Corn Soup

Fresh corn is at its sweetest and nutritious best in the height of summer, and it’s the perfect time to try this simple soup popularized by Samin Nosrat in “Salt, Fat, Acid, Heat.” This recipe is slightly adapted from a version on Alexandra Stafford’s blog (Alexandracooks.com). The result is a creamy, elegant soup that tastes of pure corn and is good hot or chilled. Serves 6-8. – Susan Puckett

Ingredients

  • 8 to 10 ears corn, husks and silks removed
  • 1 stick (8 tablespoons) butter
  • 2 medium yellow onions, sliced
  • Kosher salt
  • Vinegar or lime juice to taste

Instructions

  1. Line a bowl with a kitchen towel. Hold each ear of corn in place upright atop the towel and slice off the kernels as close to cob as you can get. To extract more of the milky liquid, scrape the cobs with a box grater over another bowl. Reserve the kernels and the corn liquid. (This step is optional).
  2. Place the cobs in a large in a large soup pot, cover with 9 cups of water, and bring to a boil. Reduce the heat to medium and simmer for 10 to 15 minutes. Remove and discard the cobs, transfer the stock to a bowl, and set aside.
  3. Return the pot to the stove and melt the butter over medium-low heat. Add the onions and cook, stirring occasionally, until the onions are translucent and very tender, about 20 minutes. (If they begin to brown, add a splash of water.)
  4. Add the corn kernels, increase the heat to medium-high and sauté just until the kernels turn a brighter shade of yellow, 3 or 4 minutes. Add the reserved corn liquid (if you have any) and enough stock to cover, increase the heat to high, and bring to a boil. Reduce heat to medium-low, season to taste with salt, and simmer for 15 minutes.
  5. Puree the soup with an immersion blender or puree in batches in a blender or food processor. For an extra-smooth texture, strain the soup through a fine sieve (this is optional).
  6. Taste the soup and add 2 to 3 teaspoons of vinegar or lime juice (or more) to balance the sweetness, and more salt as desired. Add some more corn stock if it seems too thick.
  7. Serve hot or chilled.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Cabbage Salad
Cole slaw is an American classic, but cabbage salads are also popular in Egypt, where Suzy Karadsheh is from. This recipe is based on one in her latest cookbook, “The Mediterranean Dish: Simply Dinner,” inspired by childhood memories. This version is lighter and brighter than the mayo-drenched slaws we associate with barbecue and fried chicken. Sweet peppers and an abundance of herbs intensify the color and nutrients; a sprinkling of almonds adds toasty crunch. Serves 6.

Salad: 

  • 1 small green cabbage, cored and shredded (about 8 cups)
  • ¾ teaspoon kosher salt, plus more as desired
  • 1 tablespoon extra-virgin olive oil
  • 1/3 cup sliced blanched or slivered almonds
  • 3 scallions, stems trimmed, white and green parts finely chopped
  • 1 red bell pepper, cored, seeded, and cut into short, thin strips
  • ½ cup finely chopped flat-leaf parsley
  • ½ cup finely chopped fresh mint leaves
  • ½ cup finely chopped flat-leaf parsley
  • ½ cup finely chopped fresh mint leaves
  • ¼ cup fresh lime juice (from 2 or 3 limes)
  • 1/3 olive oil
  • 2 to 3 teaspoons grated or finely minced garlic (2 or 3 large cloves)
  • 1 teaspoon sumac
  • ½ teaspoon black pepper
  1. Make the salad: In a large colander set over the sink, toss the cabbage with ¾ teaspoon of salt. Massage the salt into the cabbage with your hands to soften the cabbage a bit and release some of its liquid.
  2. In a small skillet, heat 1 tablespoon of olive oil over medium heat. Add the almonds and cook, stirring, until golden brown, about 1 to 3 minutes. Transfer to a paper towel to drain.
  3. Place the salad in a large serving bowl. Add the scallions, bell pepper, parsley, mint, and toasted almonds.
  4. Make the dressing: In a small bowl, combine the lime juice, olive oil, garlic, sumac, and black pepper and whisk to blend.
  5. Pour the dressing over the cabbage mixture, toss, taste, and add more salt if desired. Serve immediately or cover and chill for an hour or two before serving.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Chicken Pita Sandwiches with Harissa Sauce

We serve these lemon-oregano chicken pitas with lots of fixings tucked in, but you could ditch the pita and serve it all over cooked bulgur, cauliflower rice or a bed of greens. From EatingWell.

Ingredients

· Zest & juice of 1 lemon

· 1 tablespoon ground cumin

· 1 tablespoon dried oregano

· 3 tablespoons grated garlic, divided

· ½ teaspoon ground allspice

· ½ teaspoon kosher salt, divided

· ½ teaspoon ground pepper, divided

· 3 pounds boneless, skinless chicken thighs, trimmed

· 6 tablespoons tahini

· ¼ cup water

· 2 tablespoons harissa paste

· 8 whole-wheat pitas, warmed if desired

· Shredded romaine, diced tomatoes & slivered red onion for serving

Directions

Step 1

Combine lemon zest and juice, cumin, oregano, 2 teaspoons garlic, allspice and 1/4 teaspoon each salt and pepper in a 6-quart or larger slow cooker. Add chicken and toss to coat. Cook on Low for 4 hours.

Step 2

Meanwhile, whisk tahini, water, harissa, the remaining 1 teaspoon garlic and 1/8 teaspoon each salt and pepper in a small bowl. Refrigerate until ready to serve.

Step 3

Transfer the chicken to a clean cutting board and let rest for 5 minutes. Shred the chicken and toss in a bowl with 1/4 cup of the juices from the slow cooker and the remaining 1/8 teaspoon each salt and pepper. Serve the chicken in pitas with the sauce and lettuce, tomato and onion, if desired.

Nutrition Facts

530 calories; 19.8g total fat; 4.4g saturated fat; 113mg cholesterol; 670mg sodium. 432mg potassium; 48.6g carbohydrates; 6g fiber; 3g sugar; 41.5g protein

Healthy Recipe, Korean-Glazed Tofu and Broccoli

This stands an excellent chance of winning over even the most die-hard carnivore. Tofu is first cut into planks, then patted dry and dredged in cornstarch and roasted at a high temperature to ensure an extra-crispy coating. It gets a savory-sweet, umami-loaded sauce made with the Korean condiment called gochujang (found in Asian sections of many supermarkets). Add broccoli and rice for a full dinner. Serves 4. – Susan Puckett, adapted from Christopher Kimball’s “Milk Street 365.

Ingredients

  • 2 tablespoons vegetable or other neutral oil
  • 2 tablespoons gochujang
  • 2 tablespoons honey
  • 2 tablespoons sesame oil, plus more for serving
  • Kosher salt and black pepper
  • ¼ cup cornstarch
  • 14-ounce container firm or extra-firm tofu, drained, sliced into ½-inch-thick planks and patted dry
  • 12 ounces broccoli florets
  • 2 tablespoons sesame seeds
  • Hot, cooked rice for serving

Instructions

  1. Set a rack in the upper-middle portion of the oven and preheat to 475. Brush a large, rimmed sheet pan with vegetable oil.
  2. In a small bowl, whisk together the gochujang, honey, 1 tablespoon of the sesame oil, ½ teaspoon salt and ¼ teaspoon pepper; set aside.
  3. Put the cornstarch in a wide, shallow dish. Add the tofu slices; turn to coat. Put the broccoli florets in a medium bowl, drizzle with the remaining sesame oil and 1/4 teaspoon each of salt and pepper; toss to coat.
  4. Arrange the tofu in a single layer on one side of the sheet pan and the broccoli florets on the other. Roast for 15 to 18 minutes.
  5. Remove the baking sheet and lightly brush the tofu with the gochujang mixture. Flip the tofu with a thin metal spatula and lightly brush with more.
  6. Return the pan to the oven for about 10 minutes.
  7. Remove from the oven, lightly brush the tofu with more of the gochujang mixture and sprinkle the tofu and broccoli with the sesame seeds. Continue baking about 5 minutes.
  8. Serve the tofu and broccoli with rice and drizzle with a little more sesame oil, if desired.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Mango Shrimp

Mangoes are low in calories and high in fiber, vitamins A and C, and other nutrients. In this recipe, adapted from one in “Milk Street 365,” mango plays a prominent role in a quick entrée that tastes like summer. Chunks of fresh or frozen fruit are added to a panful of sauteed aromatics and punctuated with mustard seed and chili. Turmeric-seasoned shrimp at the last minute enhances its golden hue, and unsweetened coconut adds tropical flavor. Serve over rice. Serves 4. — Susan Puckett

Ingredients

  • 1½ lbs. large to extra-large shrimp, peeled, deveined, thawed
  • 1 tsp ground turmeric
  • 2 tbsp grapeseed or other neutral oil
  • 1 small red or white onion, peeled, halved, thinly sliced
  • 1 tbsp brown mustard seeds
  • 1 tbsp finely grated fresh ginger
  • 1 tbsp finely grated garlic
  • 1 Fresno or jalapeno chili, stemmed, seeded, minced
  • ¾ cup unsweetened shredded coconut
  • 1 large ripe mango, peeled, pitted, and cubed, or 12 ounces (3 cups) frozen mango chunks, thawed
  • 2 limes, one juiced and zested and the other cut in wedges for garnish
  • Salt and pepper
  • ¼ cup chopped roasted peanuts, optional
  • ½ cup torn cilantro leaves, optional
  • Basmati or plain white rice for serving

Instructions

  1. Toss shrimp with turmeric and salt; set aside.
  2. Place oil in large skillet and heat over medium heat until shimmering. Add onion and cook, stirring occasionally, until it begins to brown, 5-6 minutes. Add mustard seeds, ginger, garlic and half the chili; cook, stirring, about 1 minute.
  3. Stir in ½ cup of the coconut, mango and 1 cup of water, then bring to simmer. Reduce heat to medium-low and cook, uncovered, stirring occasionally, until mango is soft and most water has evaporated, 6 to 8 minutes.
  4. Mash mango with fork until mostly smooth but with some chunks. Stir in shrimp and cook, uncovered, over medium heat, stirring once or twice, until shrimp are opaque.
  5. Remove from heat and stir in remaining chili, lime zest, and 1 tbsp of lime juice. Taste for seasoning.
  6. Serve over hot rice.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Spanakopita Dip

Triangles of the traditional savory Greek pie known as spanakopita are familiar at fancy cocktail parties. Skip the buttery phyllo pastry and you’ve got the basis for an easy, crowd-pleasing dip that’s actually good for you. For this recipe, adapted from one in “Big Dip Energy,” blend the spinach and feta filling with Greek yogurt and herbs, and serve it hot or cold, with baked pita or bagel chips, raw veggies, or both. Leftovers could be smeared on a bagel, tucked in pita with sliced tomatoes for a sandwich, or even stirred into pasta for a fast, protein-rich meal. Serves 8-10. – Susan Puckett

Ingredients

  • 4 tablespoons olive oil (plus more, to taste)
  • 1 large onion, chopped
  • 5 garlic cloves, chopped
  • 1 package (10 ounces) frozen chopped spinach, thawed and wrung out in a tea towel
  • Kosher salt
  • 1 cup plain whole-milk Greek yogurt
  • 1 tablespoon freshly squeezed lemon juice
  • 6 ounces feta in brine, crumbled, plus 2 tablespoons of the reserved brine
  • Pinch of crushed red pepper
  • 1 small bunch scallions, trimmed and thinly sliced (white and green parts)
  • 2 to 3 tablespoons chopped fresh dill
  • 2 to 3 tablespoons chopped fresh parsley
  • Pita chips, bagel chips, and/or raw vegetables for dipping

Instructions

  1. In a large saucepan or high-sided skillet, heat 2 tablespoons of the oil over medium heat. Add the onion and sauté, stirring occasionally, until just starting to turn brown, 5 to 7 minutes.
  2. Add the garlic and cook a minute or so longer, until fragrant. Add 1 more tablespoon of the oil and the spinach and cook another 3 to 5 minutes, stirring occasionally, until warmed through. Season with ½ teaspoon of salt.
  3. In a medium bowl, combine the yogurt, lemon juice, feta, crushed red pepper, most of the scallions and herbs (reserve some for garnish), feta brine, and 1 to 2 tablespoons more of the oil, depending on how rich you want it. Stir well.
  4. To serve hot, add the creamy mixture to the spinach mixture in the pan and heat on medium-low until warmed through, about 5 minutes. To serve cold, add the spinach mixture to the creamy mixture in the bowl, mix well, and refrigerate until ready to serve. (It’s also good at room temperature!)
  5. Garnish with reserved scallions and herbs and serve with dippers of your choice.

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