Grilled Tuna ,Sauteed Mushrooms and Bulgur Pilaf

If red meat is disqualified from your diet for its cholesterol issues then the dark colored hearty seafood such as Tuna or salmon is next best alternative,the benefits are commendable.
Ahi tuna or Yellow fin Tuna from Hawaiian sea waters is best for grilling,baking and also in salads.Tuna tastes best when cooked rare(with pretty pink center) but if eating raw fish concerns you,please do cook the fish thoroughly but beware overcooking tuna can make it tough to chew.

Grilled tuna over bed of filling bulgur pilaf and sauteed juicy mushrooms,a sure comfort food for a seafood lover.


Recipe : Sauteed Mushrooms and Bulgur Pilaf
Serves 3
Ingredients
For Sauteed Mushrooms
1/2 pound Cremini ,Shiitake,or Button mushrooms,cleaned and sliced
1 medium onion,sliced
1/4 pound bell peppers(red,green or yellow),seeded and sliced[I used the frozen mix]
1 teaspoon spice mix(chili powder,cumin,coriander and black pepper)
1/4 teaspoon Salt
2 teaspoon extra virgin olive oil

For Bulgur pilaf
2 cups Bulgur wheat or Broken wheat(cooking time varies)
1/2 a medium red onion,finely chopped
1 big clove garlic,finely chopped
2 teaspoon extra-virgin olive oil
4 cups chicken or vegetable broth
1/2 teaspoon Salt
1/4 teaspoon Chili powder or cayenne(could also use paprika)
1/4 cup chopped cilantro and parsley

Method
To saute mushrooms,heat about the oil on medium heat in a pan,add the onions ,saute until slightly brown 4-5 minutes,the add in the garlic,salt and spices,saute until aromatic.Then add the peppers and mushrooms,Cook on high for 5 minutes, stirring until liquid has evaporated and mushrooms are tender and beginning to brown.Mix in the herbs and serve with the pilaf and grilled fish.

To make the pilaf,wash and soak the wheat in cold water for 15-20 minutes.Drain.
Heat a big skillet over medium flame. Add oil and onions,Saute until translucent about 2-3 minutes,add garlic and saute until aromatic,add the chili powder,pour 3 cups of cold water ,stir in the wheat,season with salt.Lower heat and simmer for 10-15 minutes (will take 30-35 minutes of the broken wheat) until wheat is tender and all water is absorbed.Serve with mushrooms and grilled fish.

Recipe : Grilled Tuna Steaks
Serves 3
Ingredients
2 Ahi Tuna steaks (about 1/2 pound each and 2 inch thick)
1 clove garlic,minced
1/2 teaspoon ginger,minced
1/2 teaspoon chili powder or cayenne pepper
1/2 teaspoon each of ground cumin and coriander powder
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoon extra-virgin olive oil
2 tablespoon fresh lemon juice

Method
Rinse the steaks in cold water and pat dry.
Mix all the dry spices in a small bowl,add the minced ginger, garlic and oil.Rub the mixture over the steaks and let marinate for an hour.

Preheat the grill to 400 degrees F or grill pan to hot .

Place tuna on the hot grill and sear each side for 2 minutes for rare(slightly pink on the inside). If you like the fish well done, cook an additional 2 - 3 minutes on each side.Remove from the grill and let cool for 2-3 minutes before slicing.Using a sharp knife ,cut the tuna across into 1/2-inch thick slices. Arrange the slices over the Mushroom Bulgur wheat pilaf or other whole grain or bean salad,alongside the sauteed mushrooms.Drizzle the lemon juice over and serve.

I have never tasted sushi,but eating a rare cooked tuna is a good start,although Mr.Healthnut totally is against the idea of eating raw fish,I kind of like the tenderness in the rare.So,his steak was perfectly cooked for all good reasons.

This is my entry for WHB # 252 ,hosted this week by Winnie of Healthy Green Kitchen

Warning : It is not advisable for pregnant women or children to eat raw or seared fish cooked to rare.

Grilled Kibbeh

Kibbeh is a torpedo shaped crunchy appetizer ,adored not just in Middle East but also in the Middle Eastern eateries around here.The authentic Syrian spring kibbeh stuffed with fresh home made cheese was embraced by the 2 hostesses(Nisrin and Mona) for the Walima cooking club this month.Yearning in vain for fresh cheese,my recreation of kibbeh is void of any stuffing but I did add a touch of vegetables to make up for the flavor.Usually deep fried,I chose to grill,although one can also BBQ or bake them.And for my vegetarian viewers who wish to make these,there is good news,the soy granules work just as well as the minced meat.

Bulgur
The other main ingredient is the bulgur wheat,that is not the same as cracked wheat.Bulgur wheat is quicker to cook,for its is par boiled and toasted before breaking them unlike the cracked wheat which is broken directly from the wheat berries.

Recipe : Grilled Kibbeh with vegetables
Makes a dozen kibbeh

Ingredients
1 1/2 cup Bulgur wheat or Cracked wheat*
1/2 pound lean beef or lamb or turkey,minced [Vegan substitute : 1 1/2 cup soy granules,soaked and drained]
1/2 medium onion,chopped
1 medium carrot,shred
3-4 kale leaves(or use other greens like spinach )
1/4 cup pine nuts or almonds,coarsely chopped
1 teaspoon of Middle Eastern 7 spice mix (black pepper, all spice, nutmeg, cloves, cinnamon, white pepper, dried rose petals this is optional )
3/4 teaspoon Salt
1/2 teaspoon cinnamon
2 tablespoon canola oil

*Cracked wheat will require longer soaking and cooking time.

Method
Wash and soak the bulgur in little cold water for 10 to 15 good minutes and then drain all of the water.
Mince the drained bulgur with all of the vegetables,nuts,salt and spices,in a food processor twice, the third time we add the meat and mince all together to combine, you might need to do this in several steps if the machine is not big enough.
Empty the mix in a big bowl, dip your hands in some water and start mixing and kneading the bulgur mixture well to combine nice dough. Adjust the seasoning if need it.

Take about 2 tablespoon of kibbeh each time and shape in flat diamonds.Wash hands thoroughly after handling the kibbeh mixture.

To Bake
Grease a baking tray with the oil,arrange the kibbeh on the tray.Bake the kibbeh in preheat 400F oven, check every 10 minutes and brush again, dipping the brush in the pan drippings.

To Grill
A tastier way of cooking these kibbeh,brush oil on boyh sides,then BBQ or grill on medium heat,6-8 minutes on each side,until golden brown.

Serve the kibbeh with Green Salad or Yogurt Iran (a diluted yogurt in some cold water and salt, some add dried mint and garlic)

Grilled Flatbread With Chili-Garlic Asparagus and Ricotta.

Its impossible to overlook the slender beauty of asparagus blooming in markets during spring.The vegetable deserves to be embraced for its astonishing good nutrition,easy to cook and cheapest in the season.

The tender spears can wither fast,should be consumed freshest to get the most of its nutritional value(excellent source of folate and vitamin).To Keep freshness,the stalks can be wrapped with a moist towel or stand in bowl of water.


Seasoned with spiciness of garlic and freshly crushed hot chili flakes the asparagus is ready to eat in a snap.I like the crunch and subtle smooth juiciness of the vegetables to be intact,for which I grill them along side the flatbread or saute on stove top,either ways the asparagus makes a comforting small meal or a tasty party appetizers(hors d'oeuvres).The cheese is your choice,use low-fat of any kind.

Recipe :Grilled Flatbread With Chili-Garlic Asparagus and Ricotta.
Ingredients
Makes 8 medium flatbreads
For Flat bread
2 cups whole wheat flour
1 tablespoon extra virgin olive oil
1/2 teaspoon salt
3/4 cup water

For Chili-Garlic Asparagus
2 pounds Asparagus,ends snapped , rinsed and cut in 3 inches pieces
1 onion,peeled and sliced
2 cloves garlic,thinly sliced
1 tablespoon red chili pepper flakes,freshly crushed
1/2 teaspoon sea salt
2 teaspoon extra virgin olive oil
1/4 cup low fat ricotta or feta,crumbled
2 tablespoon fresh herbs or greens(I used parsley and purple escarole)

Method
Prepare the dough for the flatbread by mixing all the flour,salt,water and oil until firm dough is formed.Knead for a minute and let rest for 30 minutes before rolling.

Heat oil in a saute pan,add the onions and garlic,cook until lightly browned,5-6 minutes.Add the asparagus,salt and chili flakes,saute another 4-5 minutes until asparagus is tender.Turn off the heat.

Heat the Grill or grill pan on high.Knead the dough for few seconds,divide in 8 equal portions.Roll each long and flat,brush some oil ,grill flatbread about 3-4 minutes on each side,until crisp and cooked through.

Top each of the grilled flatbread with the Chili-Garlic Asparagus,fresh herbs and cheese.Slice and serve.




I'm submitting the recipe for Weekend Herb Blogging #227 ,hosted this week by Haalo from Cook (almost) Anything

Grilled Vegetables Wild Rice Salad

Wild Rice has splendid qualities that would make any diet-conscious go wild about them.It out beats brown rice in protein and richness of minerals.See the comparative nutritional values here. The unusual conditions it grows "wild" in isolated lake and river bed areas mostly in Wisconsin and California and laboriously harvested in Canoes,makes this a rare and expensive grain.Wild rice was of immense important produce to Native Americans.
I was delighted to find a small box of this amazing grain in a natural food store,though I can't afford to buy it as often as brown or white rice,I'll reserve this for some very special dishes like this Salad with juicy grilled vegetables.It takes longer to cook this whole grain when compared to white rice,soaking for 15-20minutes can lessen the cooking time.Mix with other grains and relish them in soups,salads,Casseroles and Pilafs.

Recipe
Serves 2
Ingredients
1/2 cup wild rice
1/2 cup brown rice

Vegetables
1 small zucchini
1 small yellow squash
1 small red\green pepper
1 medium Onion
use any other summer fresh vegetables like asparagus or corn
Marinade
1 tablespoon Olive oil
1 clove garlic, minced
1 tablespoon of dry herbs,rosemary or thyme
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon chilly powder

Salad Dressing
1 tablespoon olive oil
1 teaspoon dry herbs and spices mix
1 tablespoon freshly squeezed lemon juice

2 cups of fresh dark greens,chopped(I used Beet greens)

Method
Cook the rice
Wash and soak the rice in cold water for 15 minutes.Cook in 2 cups of water,season with salt,until cooked through,35-40 minutes.Keep aside

Grill or Bake
If using bamboo skewers cut the peppers and onions to smaller size squares or cut in to strips otherwise.Combine all the marinade ingredients. Transfer all the vegetables in large bowl and toss them with the marinade. Set aside for 10 minutes.
Heat your grill or grill pan on medium high heat.
Either thread the vegetables on the bamboo skewers or simply place on heated grill about 6-8 minutes. or Bake in 400F oven for 15-20 minutes.

Prepare the dressing
Whisk together all the dressing ingredients in big salad bowl.Stir in cooked rice,grilled vegetables,combine well.Finally mix in the dark greens.Serve.


This wholesome grain salad is off to No Croutons Required :Grains over at Lisa's Blog.

Show me Your Breakfast.
Muffins ,home made granola ,pancakes or scones with fresh seasonal fruit along with Eggs and cuppa hot coffee or green tea is my usual breakfast.I'm glad to sharing this breakfast with Divya at Dil Se...


Whole grain Fruit Chocolate Muffins,Scrambled Organic eggs and Instant Coffee.And a ray of sunshine adds to the warmth.

Grilled Summer Vegetable Kabobs with Spicy Franks

I like eating my franks with lot of vegetables on side. Grilling franks makes it crispier and complemented with vegetable kabobs it was a complete meal with full serving of fiber. The Jalapeno sauce adds a kick to bland tasting franks and i eliminated the fatty cheese from the original recipe of Jalapeno sauce.
Grilled Summer Vegetable Kabobs

Ingredients needed

1 small zucchini sliced about 1/2 inch thick
1 small yellow squash sliced about 1/2 inch thick
1 small red\green pepper cut into squares
1/2 of medium Onion cut in squares
2 tablespoon Olive oil
1 clove garlic, minced
1 rosemary leaves, crushed
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon chilly powder

Make the marinade by combining oil and spices. Transfer all the vegetables in large bowl and toss them with the marinade. Set aside for 10 minutes.
Heat your grill or grill pan on medium high heat.
Start threading pieces of vegetables on the bamboo skewers and place on heated grill about 6-8 minutes on both sides. Serve warm with franks.


Grilled Franks With Jalapeno sauce

Ingredients needed

4 Chicken Franks
4 regular-sized hot dog buns
1/4cup onions finely chopped onions
Tomato chili hot sauce to drizzle on buns
2 tablespoons olive oil

For Jalapeno Sauce
2 tablespoons Olive oil
1 tablespoon all-purpose flour
1/4 teaspoon salt
1/4 teaspoon chilly powder
1/4 teaspoon ground black pepper
1 cup fat free milk
2 tablespoon jalapenos chopped

Prepare the Jalapeno Sauce:
Heat the Oil in a medium saucepan over medium heat . Add the flour and whisk to blend. Add the chopped jalapeno and season with salt ,pepper and chilly powder.

Cook, stirring, for 2 minutes, then slowly add the milk and whisk to blend. Bring the mixture to a boil, then reduce heat to medium-low. Allow mixture to simmer, stirring constantly using a wooden spoon, until mixture thickens enough to coat the back of the spoon, about 7 minutes. Remove from the heat and serve warm with franks

Grill the Franks
Preheat a grill or girll pan to medium-high heat. Place hot dogs on preheated grill and cook until nicely marked on all sides and heated through, 4 to 5 minutes. Remove franks from the grill and keep warm until ready to serve.
Lightly toast the buns on the grill and place the grilled franks.

Slather some jalapeno sauce and drizzle hot sauce.Enjoy the spicy franks.
This recipe is my entry for the Monthly Mingle : Grill it event hosted by Sig of Live to Eat

Grilled Corn and Red Pepper Salad with Mint Harissa

Harissa is spicy hot sauce used in north African cuisine. I stumbled upon this spicy salad in the gourmet magazine in one of the recipes of Sara's secret.Easy to prepare this salad is full of spicy flavors. The sweetness of pepper and corn ,crunch of zucchini and hotness of harissa makes this salad absolute favorite of spice lovers.

Ingredients needed to make this salad

1 red bell pepper
2 Corn on the cobs
1/2 green or yellow zucchini
1 tablespoons fresh lemon juice
1 tablespoon or more of harissa(recipe follows) depending on your taste
1/2 teaspoon fine sea salt
2 tablespoon olive oil

For Mint Harissa

6 dried red chili peppers
2 cloves garlic, minced
1/2 teaspoon salt
1/4 cup olive oil
1 teaspoon ground coriander
1/2 teaspoon cumin
1/4 cup chopped fresh mint or cilantro

Preparation:

Blend all the ingredients together in a processor until well combined and smooth. Use in salads or marinate meat or on sandwiches. Can be refrigerated up to a month in an air tight container.

To make the salad
Grill or Broil the Pepper

Char the pepper on high heat in a broiler or grill.Turn occasionally with tongs, until skins are blackened, 15 to 20 minutes. Allow to cool then peel and deseed the pepper. Cut in strips .
Grill or Roast Corn

Drizzle the corn on the cob with a little olive oil. Place the corn on the cob directly on the grill or stove top over high heat. Grill the corn on the cob for about 10 minutes, rotating the corn as needed to keep it from getting charred too much on one side . when done cut kernels off the cob with a sharp knife.
Grill the Zucchini

Wash and halve the zucchini. Roast on Grill or grill pan for 5-7 minutes. Don't over cook to retain the crunch .
Mix all the vegetables
Whisk together lemon juice, harissa,olive oil and sea salt, until combined well.Toss peppers with dressing.


This recipe is my entry for the Monthly Mingle : Grill it event hosted by Sig of Live to Eat

Grilled Honey Glazed Plums

Crisp, Sweet and Juicy best describe the taste of plums or pluots. Grilling caramalizes the natural sugars of fruits making it taste sweeter and more delicious. Topping the grilled fruit with something frozen gives a refreshing finish to this delectable dessert.

Ingredients needed
2 plums or California pluots or peaches halved and pitted
2 tablespoons honey
Ice cream or frozen yogurt

To make the Honey Glazed Plums
Heat a grill or grill pan to medium. Toss plums and 2 tablespoons honey in a large bowl. Brush the grill rack with oil. Grill the plums, flesh side down, on the rack until lightly browned about 3 minutes. Turn and grill on skin side until plums soften and are warmed through 2 more minutes. Serve warm 2 with a scoop of Ice cream or frozen yogurt.

This recipe is my entry for the Monthly Mingle : Grill it event hosted by Sig of Live to Eat

Grilled Corn , Spice Rubbed Chicken Breast and Skewers with Chimichurri sauce

Chimichurri sauce is commonly prepared in Argentinian cuisine and is similar to pesto sauce. Spooned over grilled meats ,this garlicky herb sauce is easy to make and flavorful to taste.
All white meat chicken breast are low in fat and high in protein . Spice rub makes otherwise bland chicken very spicy ,the chimichurri sauce on the top add to the flavor .The grilled corn is the source of carbs in this grilled meal.

Ingredients needed for Grilled Chicken Breast
2 boneless skinless chicken breasts
Sea salt
2 tablespoon Olive oil
For Spice Rub
1 tablespoon ground cumin
1 tablespoon ground coriander
1 teaspoon ground allspice
1 teaspoon ground cinnamon
1 teaspoon ground cloves
1 teaspoon chilly powder
1/4 teaspoon turmeric
1/2 teaspoon coarsely ground black pepper

For the 3-Herb chimichurri:
2 tablespoons freshly chopped cilantro leaves
2 tablespoons freshly chopped parsley leaves
1 tablespoon freshly chopped basil/Mint leaves
2 tablespoons minced white onion
2 tablespoons minced garlic
1 teaspoon salt
1 tablespoon freshly cracked black pepper
1/2 teaspoon ground cumin
2 tablespoons extra-virgin olive oil

To make Chimichurri sauce
Mix all ingredients lightly in food processor until a coarse sauce is formed .Top on the grilled chicken breasts and skewers.

Grilled Chicken and Skewers

Heat your grill to high.Make the spice rub by mixing together all the spice rub ingredients .Use 3/4th of the spice rub mix to rub on grilled chicken and rest for the chicken skewers.
To make Grilled Chicken
Use 2 chicken breast and cut each in to two .Brush both sides of the breast pieces with the oil and season with salt. Rub the each side of the breast with spice rub. Then place on grill until golden brown about 7-8 minutes on each side.
Remove the chicken from the grill and drizzle with chimichurri and let rest for 5 minutes. Garnish with green onions.

To make Grilled Skewers
Ingredients needed
1 boneless skinless chicken breasts cut in cubes
1/2 teaspoon ginger garlic paste
Sea salt
1/2 cup chopped Spinach or cilantro
2 tablespoon finely chopped onions
1 teaspoon of Spice Rub Mix
2 bamboo or metal skewers
Process together chicken cubes,chopped greens,onions the spice rub mix,1/2 teaspoon ginger garlic paste and until coarsely blended. Dip your hands in ice cold water and make the chicken skewers and grill for about 8-10 minutes until cooked through. Remove the skewers and serve with chimichurri sauce.

To Grill the corn
Peel the husk and silk away from the corn before grilling. Drizzle the corn on the cob with a little olive oil. Place the corn on the cob directly on the grill over high heat. Grill the corn on the cob for about 10 minutes, rotating the corn as needed to keep it from getting charred too much on one side.
After grilling the corn on the cob, season with salt and pinch of chilly powder and a squeeze of lemon if desired.


This recipe is my entry for the Monthly Mingle : Grill it event hosted by Sig of Live to Eat