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Tag: meatless Mondays

  • Meatless Mondays…Black Bean & Quinoa Enchilada Casserole

    Meatless Mondays…Black Bean & Quinoa Enchilada Casserole

    Recently I served as a guest speaker and demonstrator at an event called The Veggie Connection. It was an expo for vegetarians and vegans to learn about new products and companies that support their eating habits & beliefs. There were speakers, demonstrations and tons of food vendors. How does a carnivore find herself amongst a sea of herbivores? How did I fit into this non-meat equation? Easily as before I am anything else, I am a chef.  During my talk, I spoke about what I know and that is food and cooking, with or without meat.
    Black Bean & Quinoa Enchilada Casserole
    1 cup uncooked quinoa
    2 cups vegetable stock
    2 cans black beans (drained & rinsed)

    1 1/2 cups cut corn

    1 small red onion diced

    1/4 cup chopped cilantro (I use flat leaf parsley)

    1 tsp kosher salt

    1/2 tsp black pepper

    1/2 tsp chili powder

    1/2 of a fresh lime

    2 1/2 -3 cups shredded colby jack cheese (shred your own)

    10-12 flour tortillas (taco size)

    1 1/2 cups red enchilada sauce

    In a fine mesh strainer rinse quinoa with water and allow to drain. Bring vegetable stock to boil then add quinoa. Bring back up to a boil and then reduce heat to a simmer for 15 minutes. Remove from heat and allow to sit covered for 5 minutes then fluff grans with a fork.

    Pre-heat oven to  In a bowl add black beans, corn, diced onions, cilantro, quinoa and spices. Mix through. Taste mixture and adjust seasonings if needed. Grease a 9×13 casserole dish. Lay 2-3 tortillas to cover bottom of dish, overlapping is fine. Spoon enchilada sauce over the tortillas then layer on black bean mixture. Then top with some shredded cheese. Repeat layering two more times. Tortillas, sauce, black bean mixture and cheese  ending with tortillas. Finish with enchiladas sauce and top with cheese. Bake in oven for 45 minutes or until center is heated through and cheese is bubbly. Let cool for 5-10 minutes then cut into squares.
    You can serve with rice and a salad. Or just a salad. Sour cream and guacamole are excellent accompaniments.

    When you make this dish don’t forget to share pictures of it with me in the comments or through social media. I’d love to see your creations.

    Now go forward and make new memories.

    ~ The Chef In Pearls

     

  • Meatless Monday

    Meatless Monday

     

    I originally wrote this post as a guest on another blog. It was Taco Tuesday. I never shared it with my readers so today you guys get it as Meatless Monday because well it’s Monday. Why not have a meat free day? We all want to be a little more conscience when making food choices so here’s one to add to your repertoire. Actually you can still have Fish Tacos just by making just a few changes in how you prepare it all. It’s a matter of taking each ingredient and figuring out healthier alternatives to them. I’ll even share options for flour tortillas. Let’s start. I’m sharing my take on oven fried fish instead doing deep-fried fish, less oil is always better for you. Little changes can go a long way.

    Panko Crusted Tilapia

     

    2 Tilapia fillets

    ¾ teaspoon Old Bay Seasoning

    1 Tablespoon Olive Oil or melted butter

    1 cup Panko bread crumbs

     

    Pre-heat oven to 400 degrees and lightly spray baking sheet. Prep fish by cutting them into similar sizes for even cooking. Do this by first cutting fillet in 2 down the middle, with knife vertical. You will have one side thicker than the other. Take the thicker side and slice with knife horizontal to the fillet to create 2 pieces. Each whole fillet will make 3 pieces. Place fish in a dish and sprinkle with old bay seasoning. Then cover fish with olive oil make sure both sides of fillet are covered in oil. Por bread crumbs into a place. Take fillet pieces and cover with breadcrumbs, making sure to press crumbs into fillet. Place on a baking sheet. When all pieces have been covered with breadcrumbs and are on baking sheet.  Top fillets with remaining crumbs then drizzle with olive oil. Bake for 8-10 minutes.

    Now to assemble our fish tacos. Oh wait I told you I would have some alternatives for that flour tortilla.  Well guess what? I do.  In it’s place you can use a whole wheat tortilla. Yup you read correctly, whole wheat.  They even make spinach and tomato. Just be sure to check the ingredients and make sure it’s made with a vegetable puree and not just food coloring.  The other alternative would be to use a leaf of Romaine lettuce or even Butter lettuce as your shell. Basically you are looking for a vessel to hold all the healthy goodness you are about to create.

    So you have your protein and your taco shell. Now it’s time to build your taco. Keep your toppings simply you don’t want to start healthy and then lose it by adding unnecessary condiments with hidden calories. Here are some topping suggestions:

     

    Diced tomatoes

    Diced red onions

    Shredded lettuce

    Corn or black bean salsa

    Cabbage or Jicama slaw (non-mayo based)

    Cheese (quantity is key…a little goes a long way)

    Jalapeno pepper slices

    Diced Avocado

     

    You don’t have to use all of the above mentioned. Just a few will do. There you have it, a healthier take on Fish Taco. Hey consider grilling or baking your fish the next time you try fish tacos. Now go forward and make memories. Leave me a comment if you decide to try this recipe or have a new spin on it.