Crabless Crabby Patties

This is for a mock-crab cake. I've always been curious if it would really taste like crab and it pretty much does. You can eat a lot for little calories. The ingredients are in season, give it a try, so simple. Great for leftovers for lunch.

Crabless Crab Cakes

Makes approximately 10 cakes using 1/4 cup measure

1/2 cup onions, finely diced

1/2 cup celery, finely diced

1/2 cup red bell pepper, finely diced

1/2 cup mushrooms

1-1/2 cups zucchini, grated on a box grater

1/2 cup sour cream (reduced fat worked well)

2 tsp. worcestershire sauce

1 tsp. dijon mustard

2-3 tsp Old Bay seasoning, to your taste - I used 2-1/2

1 egg white

2 cups panko bread crumbs (or a little less, adjusting as patties are holding together)

3 T extra virgin olive oil

Combine all ingredients in a large bowl, EXCEPT the olive oil. Mix together with a fork. If too moist, add more bread crumbs, I used a little less than 2 cups.

Heat the oil in a skillet over medium heat. Take 1/4 cup measure and form into patties. Cook the patties until lightly browned on each side, about 3 minutes per side. Serve with tarter sauce or not. If you need to make this in two batches, add more oil to the pan to keep them brown.

Total recipe has 670 calories. Divide by your patty count to determine per patty calorie count. I hope you like them.

Discovering a new grain

Long time no post! I've heard a lot of talk about Quinoa (KEEN-wah) - a highly nutritious, gluten-free seed from South America. It's a great source of protein and good option for anyone looking for a substitute for rice or couscous. I've most recently tried this at Pure and Simple Cafe in Greencastle - a spicy quinoa wrap - sooo good! Pure and Simple is a great place to pick this grain up in bulk for a good price! This recipe is straight off the package and really tasty.

Quinoa Summer Salad

2 cups vegetable or chicken stock or water (I used vegetable stock)

1 cup quinoa

4 cups combined vegetables or fruit: Fresh raw diced or sliced cucumber, tomatoes, stone fruit, peppers, mushrooms, or grapes and/or lightly steamed vegetables such as broccoli or asparagus spears, sliced zucchini, green beans, pea pods, corn kernels, peas, squash or pumpkin dices (I used english cucumber, red peppers, mushrooms)

1/2 large red onion, diced

2 T freshly squeezed lemon juice

1 T wine or sherry vinegar

3-1/2 T extra virgin olive oil

Sea salt and fresh ground pepper

3 T sliced or slivered almonds, toasted

1/2 cup finely chopped parsley or cilantro

Cook quinoa with broth according to directions, allow to cool. Meanwhile, in a large bowl combine the vegetables, lemon juice, vinegar and olive oil with salt and pepper. Toss in the cooled quinoa, almonds and herb of choice, taste and adjust seasonings. Serve chilled.

Fantastic Fritters

In looking for an experiment I came across Zucchini-Corn Fritters. Yes "fritter" implies that it's fried but it was so good. I tried to halve the recipe and they were a little runny but the flavors were all there. Hope you'll try these, pretty common ingredients and all in season at the moment. I think a little chopped jalapeno would add some nice heat and flavor.

Zucchini-Corn Fritters

2 medium zucchini, coarsely shredded

Salt

1 T butter

1/2 small onion, finely chopped

1 clove garlic, finely chopped

2 ears corn, kernels cut off

1/2 c yellow cornmeal (I used white)

1/2 c AP flour

1/4 tsp baking soda

Pepper

3/4 c buttermilk (or milk with a little vinegar)

1 large egg

Oil for frying

Toss zucchini with 1/2 tsp salt in a bowl; let stand 10 minutes. Wrap in a kitchen towel and squeeze dry. Meanwhile, heat the butter in a large non-stick skillet over med-hi heat. Add the onion and garlic and cook, stirring occasionally, until slightly softened, about 4 minutes. Add the corn and cook, stirring occasionally, about 3 minutes. Set aside. Whisk buttermilk and egg in a large bowl, stir in corn-onion mixture and zucchini. Add the cornmeal mixture and stir until just combined. Heat 1/8 inch oil in a skillet over med heat. Work in batches, scoop 1/4 cupfuls of batter into the oil and use the bottom of the measuring cup to flatten the scoops. Cook until the fritters are golden brown, 3-4 minutes on each side. Drain on paper towels and sprinkle with salt.

Adapted from Food Network Sept2011 issue.

Where's the meat? Pasta e Fagioli

I found this recipe in Dec 2010 and it has become a rotation-favorite. Of course every time I make it I hear "where's the meat," "this would be good with meat." You don't have to have meat all the time. Give it a try. (I really need to be thinking ahead and adding picts, I'm learning.)

Pasta E Fagioli

1 T. EVOO

3 Celery stalks, diced medium

2 Carrots, diced medium

1 small red onion, diced medium

2 garlic gloves, minced (optional)

Coarse sale and ground pepper

1 Sprig oregano (or dried equivalent)

1 can (28 ounces) diced tomatoes

2-1/2 cups low-sodium vegetable broth

1 Parmesan rind (optional), plus 1/4 c. shaved Parmesan for serving

1 cup small pasta (ditalini)

1 can (15.5 ounces) cannellini beans, rinsed and drained

In a medium heavy pot, heat oil over medium heat. Add celery, carrots, onion, and garlic; season with salt and pepper. Cook, stirring occasionally, until vegetables are soft, 9 minutes. Add oregano, tomatoes, broth and Parmesan rind (if using). Increase heat to high and simmer rapidly until liquid thickens slightly, 5 minutes. Add pasta and cook partially covered, until tender, 10-15 minutes. Add beans and cook until warmed through, about 3 minutes. To serve, remove rind and sprinkle with shaved Parmesan.

Nutrition (based on 4 servings, but I can get 5-6  1 cup servings): calories: 310, fat 5.9g, protein 12.2g, carbs 52.6g, fiber 7g.

Adapted from Everyday Food Dec2010 (love this magazine)

Unique Greek Turkey Burgers

I received this recipe in an email and have been enjoying them all summer long. They are so easy and so good. I've shared them with my family and friends and they are all huge fans. Make sure you check your turkey, it has values just like your beef so the leaner the better and more true to the nutrition at the bottom. I dare you to try them. You'll never miss the beef! Don't be afraid to experiment with fresh herbs too!  
Ingredients:
1/4 cup finely chopped onion
1 tsp. chopped garlic
4 cups chopped spinach leaves
1 lb. raw lean ground turkey
2 large egg whites or 1/4 cup liquid egg whites
1/2 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. black pepper
1/2 cup crumbled fat-free feta cheese
Optional: large lettuce leaves, sliced onion, sliced tomato

Directions:
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add onion and garlic and, stirring often, cook until softened, about 4 minutes.

Add spinach to the skillet with onion and garlic. Stirring often, cook until spinach has wilted and excess moisture has evaporated, 3 - 5 minutes.

Remove skillet from heat. Once cool enough to handle, carefully blot away any excess moisture from the onion-spinach mixture with paper towels. Set aside.

In a large bowl, combine turkey, egg whites, basil, oregano, salt, and pepper. Using your hands, mix well. Add cooked veggies and feta cheese to the bowl. Using your hands, mix until uniform.

Evenly divide turkey mixture and firmly form into four patties. (Cover and refrigerate if not cooking immediately. These also freeze well if making a larger batch.)

Bring a grill (or skillet or grill pan) sprayed with nonstick spray to medium heat. Add patties, cover, and cook for 5 - 8 minutes per side, until cooked through.

MAKES 4 SERVINGS

PER SERVING (1/4th of recipe, 1 patty): 203 calories, 8g fat, 420mg sodium, 3g carbs, 1g fiber, 1g sugars, 29g protein 

Adapted from Hungry Girl. 

What's in season - Zucchini

A friend recently made this for our stamp club as our treat - she always makes sure we're eating well! It is so good and I've been making it weekly since she shared this with us. Zucchini is so in season right now, some are being over run with it. This is so easy and you can make some ahead and freeze them for a quick meal. (Thanks Dori!)

Zucchini Pie

2 T Butter
4 C thinly sliced zucchini
1 C sliced onions (Vidalia)
2 tsp dried parsley flakes
1/2 tsp salt
1/2 tsp pepper
1/4 tsp garlic powder or salt
1/4 tsp dried basil leaves
1/4 tsp dried oregano leaves
2 Eggs, well beaten
2 C (8 oz) shredded Muenster, Italian Blend or mozzarella cheese
1 can (8 oz) crescent dinner rolls or a single Pie Crust
2 teaspoons Dijon or yellow mustard

DIRECTIONS
1 Heat oven to 375°F. In 12-inch skillet, melt butter over medium-high heat. Add zucchini and onions; cook 6 to 8 minutes, stirring occasionally, until tender. Stir in parsley flakes, salt, pepper, garlic powder, basil and oregano.
2 In large bowl, mix eggs and cheese. Add cooked vegetable mixture; stir gently to mix.
3 Place dough or crescent rolls in ungreased 10-inch glass pie plate, 12x8-inch (2-quart) glass baking dish or 11-inch quiche pan; press over bottom and up sides to form crust. Firmly press perforations to seal. Spread crust with mustard. Pour egg mixture evenly into crust-lined pie plate.
4 Bake 20-30 minutes or until knife inserted near center comes out clean. If necessary, cover edge of crust with strips of foil during last 10 minutes of baking to prevent excessive browning. Let stand 10 minutes before serving.

Nutritional Information
1 Serving (serves 8): Calories 251, Total Fat 16g, Total Carbohydrate 17g, Protein 10g.

You can slim this with egg beaters, reduced fat cheeses, and reduced fat crescent rolls. You can also mix and match your own herb combination to your taste or use fresh equivalents. I think dill would be a nice version. Feta cheese and a little fresh spinach would change this up too.