Mtuzi wa Samaki

While traveling through Africa, one must eat, mustn't one? Calvin and I searched the internet today for recipe ideas. He wanted to experience foods from two different African countries, Kenya and Egypt. We started with Kenya, because as far as our travels go we haven't made it to Egypt yet.

Calvin made our Kenyan selection, Mtuzi wa Samaki, a curried fish dish that originated in Zanzibar before becoming popular throughout the east African coast countries. It turned out to be somewhat bland, but enjoyable. 

Mtuzi wa Samaki
Yield: 4 to 6 servings

Ingredients:
  ● Oil -- 1 tablespoon
  ● Fish filets, cut into serving portions -- 2 to 2 1/2 pounds
  ● Salt and pepper -- to taste
  ● Onion, chopped or sliced -- 1
  ● Red or green bell peppers, chopped or sliced -- 2
  ● Garlic, minced -- 6-8 cloves
  ● Tomatoes, seeded and chopped -- 1 cup
  ● Coconut milk -- 1 1/2 cups
  ● Garam masala or curry powder -- 2-3 teaspoons
  ● Tamarind paste or lemon juice -- 1-2 tablespoons
  ● Salt and pepper -- to taste
  ● Rice, ugali, potatoes, or chapatti

Directions:
1. Heat the oil over medium-high flame in a large skillet or pot. Season the fish with salt and pepper. Sear the fish fillets on both sides and remove to a plate. Do not cook through.

2. Reduce the heat to medium and add the onions and peppers. Sauté until the onion is translucent. Add the garlic and sauté 1-2 minutes more.

3. Add the tomatoes, coconut milk, garam masala or curry powder, tamarind paste or lemon juice, salt and pepper. Bring to a boil, then reduce heat to low and simmer for 6-8 minutes.

4. Add the fish fillets, cover and continue to simmer until the fish is cooked through, 5-10 minutes. Serve with rice, ugali, boiled potatoes, boiled cassava or chapatti.

Enchilada Casserole

The original name for this recipe, when I found it in Healthy Cooking Magazine, was Enchilada Casser-ole!, but I could not by any means bring myself to call it that (except when teasing Jon with it). I made the usual changes, including nearly doubling the cheese (did someone say healthy? Oops), and the final product was a hit around here.

Enchilada Casserole

Ingredients:

  ● 1 lb. lean ground beef (90% lean)
  ● 1 large onion, chopped
  ● 2 cups fresh salsa
  ● 15 ounces black beans, rinsed and drained
  ● 2 tbsp. reduced-sodium taco seasoning (I make my own)
  ● 1/4 tsp. ground cumin
  ● ~4 flour tortillas (8 inches)
  ● 3/4 cup reduced-fat sour cream
  ● 1-2 cups (4-8 ounces) shredded reduced-fat Mexican cheese blend
  ● 1 cup shredded lettuce
  ● 1 medium tomato, chopped
  ● 1/4 cup minced fresh cilantro

Directions:

In a large skillet cook beef and onion over medium heat until meat is no longer pink; drain. Stir in salsa, beans, taco seasoning and cumin. Place two tortillas in a 2-qt. baking dish. Layer with half of the meat mixture, sour cream and cheese. Repeat layers.

Cover and bake at 400° for 25 minutes. Uncover; bake 5-10 minutes longer or until heated through. Let stand for 5 minutes before topping with lettuce, tomato and cilantro. Yield: 8 servings.

Nutrition Facts (for the smaller amount of cheese, that is): 1 piece equals 357 calories, 12 g fat (5 g saturated fat), 45 mg cholesterol, 864 mg sodium, 37 g carbohydrate, 3 g fiber, 23 g protein.

I've come to the conclusion that Mexican food is not photogenic. This is the best I could do.

Crusted salmon with wild rice and kale

Something about using the word "crusted" in any recipe title bothers me. It turns me off to the food immediately. It makes me think of unpleasant things. Crusty things. And I don't mean yummy bread with a really great crust on it. But for lack of a better title, that's what we get. This started as a healthy cooking reicpe that changed drastically in my hands. The original called for Corn Flakes and wanted to be baked and served over spinach. I had panko and kale and a strong desire to play with wild rice, so this is what I made. We all really enjoyed it.

Crusted salmon over wild rice and kale

Yield: 4 Servings
Prep Time: 30 min.
Cooking Time: 30 min

Ingredients for salmon:
  ● 1 lb salmon
  ● 2 tbsp. honey
  ● 2 tbsp. Dijon mustard
  ● 1/4 cup panko
  ● 2 tbsp. sliced almonds
  ● 2 tbsp. chopped pecans
  ● 1 tbsp. mayonnaise

Ingredients for wild rice and kale:
  ● 1 cup wild rice, uncooked
  ● 3 cups chicken or vegetable broth (divided)
  ● 1 tbsp. olive oil
  ● 1 small onion, diced
  ● 2 cloves garlic, minced
  ● 1 tbsp. Dijon mustard
  ● 1 pinch raw sugar
  ● 1 tbsp. cider vinegar
  ● 1 bunch stemmed, torn and rinsed kale
  ● 1/4 cup dried cranberries
  ● salt and pepper to taste

Directions:
1. Begin with wild rice. Bring 2 cups broth and the rice to a boil. Cover and reduce heat. Simmer for 50 minutes.

2. For salmon, combine honey and mustard. Remove 2 tablespoons mixture and brush over salmon. Run the cornflakes, almonds and pecans in a food processor until roughly ground. Press onto salmon. Stir mayonnaise into remaining honey mixture and refrigerate until serving. Bake, uncovered, at 450° for 18-22 minutes or until fish flakes easily with a fork.

3. For Kale, heat olive oil in a large pot over medium heat. Stir in the onion and garlic; cook and stir until the onion softens and turns translucent, about 5 minutes. Stir in the mustard, sugar, vinegar, 1 cup broth, and cranberries and bring to a boil then reduce to a simmer for 10 minutes or until cranberries are soft. Add the kale and wild rice and cook, stirring to coat, for 5 minutes or until wilted. Top with salmon and drizzle with reserved honey mustard sauce.

Flemish Beef Stew

Mmmm, slow cooker meals on chilly days. I love coming home to a house that smells like dinner, and being able to rest a bit in the afternoon because I did the major dinner work early in the morning when I still had energy. This was our first try with this recipe and it was pretty good. Next time I think I'll add the carrots a little later so they'll keep their crunch.

Flemish Beef Stew

Origin: EatingWell.com
Yield: 8 servings
Cooking Time: 8 hr 0 min
Difficulty: Easy

Ingredients:
  ● 4 tsp. canola oil, divided
  ● 2 lb. bottom round, trimmed of fat and cut into 1-inch cubes
  ● 3/4 lb. sliced cremini or white button mushrooms
  ● 3 tbsp. all-purpose flour
  ● 2 cups brown ale or dark beer
  ● 4 large carrots, peeled and cut into 1-inch pieces
  ● 1 large onion, chopped
  ● 1 clove garlic, minced
  ● 1 1/2 tbsp. Dijon mustard
  ● 1 tsp. caraway seeds
  ● 3/4 tsp. salt
  ● 1/2 tsp. freshly ground pepper
  ● 1 bay leaf

Directions:
Heat 2 teaspoons oil in a large skillet over medium heat. Add half the beef and brown on all sides, turning frequently, about 5 minutes. Transfer to a 6-quart slow cooker. Drain any fat from the pan. Add the remaining 2 teaspoons oil and brown the remaining beef. Transfer to the slow cooker.

Return the skillet to medium heat, add mushrooms and cook, stirring often, until they give off their liquid and it evaporates to a glaze, 5 to 7 minutes. Sprinkle flour over the mushrooms; cook undisturbed for 10 seconds, then stir and cook for 30 seconds more. Pour in ale (or beer); bring to a boil, whisking constantly to reduce foaming, until thickened and bubbling, about 3 minutes. Transfer the mushroom mixture to the slow cooker.

Add carrots, onion, garlic, mustard, caraway seeds, salt, pepper and bay leaf to the slow cooker. Stir to combine.

Put the lid on and cook on low until the beef is very tender, about 8 hours. Discard the bay leaf before serving.

Biscuit topped shepherd's pie

Fall isn't about just pumpkin, it's also about warm, comforting foods. I don't know if shepherd's pie by itself is a comfort food (maybe it depends on who you ask) but it's certainly warm, especially served this way, and the biscuit on top is pure comfort in my book. Warm and comfy. I got this recipe from Taste of Home's Healthy Cooking magazine so it's even on the lighter side of things. The only thing I changed is that I substitued raw ingredients where they called for reduced fat Bisquick Baking Mix.

Biscuit topped shepherd's pie

Yield: 6 Servings
Prep Time: 30 min.
Cooking Time: 10 min.

Ingredients:
  ● 1 lb. lean ground beef (90% lean)
  ● 1 medium onion, chopped
  ● 1 celery rib, finely chopped
  ● 1 package (16 ounces) frozen peas and carrots, thawed and drained
  ● 1 can (15 ounces) Italian tomato sauce
  ● 1/4 tsp. pepper
  ● 2 tbsp. grated Parmesan cheese
  ● 1/4 tsp. dried rosemary, crushed
  ● 1/2 cup fat-free milk
  ● 2 tbsp. butter, melted
For biscuits
  ● 1 cup flour
  ● 1/2 tsp. baking powder
  ● 1/8 tsp. salt
  ● 1/4 cup shortening

Directions:
In a large skillet, cook the beef, onion and celery over medium heat until meat is no longer pink; drain. Add vegetables, tomato sauce, and pepper; cook and stir for 5-6 minutes or until heated through. Spoon into six 8-oz. ramekins (I used individual soup crocks)

In a small bowl, combine flour, baking powder, and salt, then use a pastry knife (or clean fingers) and cut in the shortening. Mix cheese and rosemary. Stir in milk and butter just until moistened. Spoon dough over meat mixture; place ramekins on a baking sheet. Bake at 425° for 10-12 minutes or until golden brown. Yield: 6 servings.

Nutrition Facts: 1 serving equals 311 calories, 12 g fat (5 g saturated fat), 59 mg cholesterol, 771 mg sodium, 31 g carbohydrate, 5 g fiber, 22 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.