Sweet Red Lentil Protein Pancakes

These lentil pancakes are light, sweet, and fluffy without needing any eggs and milk. What is best is that they contain a natural protein source from red lentils and only require six pantry staples. Thanks to the delicious flavor, you will not be able …

These lentil pancakes are light, sweet, and fluffy without needing any eggs and milk. What is best is that they contain a natural protein source from red lentils and only require six pantry staples. Thanks to the delicious flavor, you will not be able to guess they contain lentils, and they are essentially vegan protein...

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The post Sweet Red Lentil Protein Pancakes appeared first on My Pure Plants.

Lowcountry Stew Chicken

A South Carolina stew in a deeply flavored, light-bodied sauce.

Chicken stew in a Dutch oven.
Jillian Atkinson

Tell a person you want stew chicken and you'll likely get a different dish depending on who you're talking to. That's because there are stew chicken dishes across the African diaspora, and while methods and ingredients might change, they all evoke deep emotions. I caused a bit of an uproar a few years back when I took a picture of my version and put it on Twitter. I had people from all across the world calling me every name under the sun because what I'd labeled "stew chicken" didn't look like what they were used to. The truth, though, is that stewed chicken dishes are found everywhere there is a chicken. 

What we call “stew chicken” in the Lowcountry of South Carolina, where I'm from, features a slow-cooked bird smothered in a savory brown gravy, served hot over grits or rice. While others might call it soup-like in consistency, it's a stew to us; made with a roux, it has a deeply flavored but light-bodied sauce. The smell of the chicken cooking on the stove with its spices, herbs, and aromatic vegetables feels like a warm hug. A big enough bowl would fill you up for days; it’s food that sticks to your bones. My granny, and many grannies across the South, served up this dish as comfort food—if you know, you know. 

Chicken thighs in a brown sauce.
Jillian Atkinson


At first, I was annoyed by how many people were trying to correct me on Twitter, but I was also happy to see just how many people were willing to learn more about a dish that looked almost like theirs and had a similar name, and how excited so many people were to share their own memories of the version they’d grown up eating. For many in the Caribbean, for example, "stew chicken" should be a dark, braised dish that uses burnt sugar or browning sauce to deepen the flavor and color. But for the stewed-down chicken that I’m used to, we skip those caramel-colored ingredients, searing the meat and any additional vegetables instead and using the brown fond that forms on the bottom of the pot for a flavorful but lighter-colored gravy.

Now, the recipe I give here isn’t exactly what my grandmother or most people's grandmas would make—it’s a li'l gussied up. All the feelings of comfort are still there, with just a little extra flavor. Traditionally, these stewed chicken dishes in the South were made with hens that were a bit older, cooking away on the stove all day so the tough meat could become tender; the long simmering also produced a greater depth of flavor .

Because most chickens sold today are younger and more tender, my recipe cuts down on the lengthier cooking times common in older recipes, so it’s ready in about an hour. I've also chosen to use just the legs instead of the whole bird, as they hold up well to stewing without drying out. To make up for some of the complexity those older birds would have given this dish, I add lots of herbs, cook down my onion, and make a rich roux to add a bit more depth.

I otherwise keep it simple, with aromatics like onions and celery forming much of the gravy's flavor base. Bell peppers, mushrooms, and other vegetables can be added, too, but I wouldn’t overthink or over-complicate things—this is a dish that should be pretty hands-off and simple to make.

Season chicken all over with salt and pepper. In a Dutch oven, heat 2 tablespoons (30ml) oil over medium-high heat until shimmering. Add chicken, skin side down, and cook until well browned, about 6 minutes. Using tongs, turn chicken and cook on opposite sides until browned, about 5 minutes longer. Remove from heat and transfer chicken to a platter. Set aside.

Seasoned, slightly browned chicken in a Dutch oven.
Jillian Atkinson

Reduce heat to medium, add onion and celery, and cook, stirring to prevent scorching, until softened, about 5 minutes. Stir in the remaining 1 tablespoon (15ml) oil along with the flour and cook, stirring constantly, until peanut butter or darker in color, 3-5 minutes. While stirring vigorously, slowly add the stock. Increase heat to medium-high and bring to a boil, then boil until slightly thickened, about 1 minute.

Stock being added to a roux.
Jillian Atkinson

Reduce heat to medium, then stir in garlic powder, onion powder, ground sage, ground oregano, and smoked paprika. Add the chicken pieces and return liquid to a simmer. Reduce heat to medium-low, cover, and cook, gently stirring and scraping the bottom of the pot occasionally, until chicken is cooked through and beginning to fall from the bone and the sauce is reduced to a thick and silky texture, about 1 hour. Season with salt and pepper, to taste.

Chicken simmering in sauce.
Jillian Atkinson

Serve over rice, grits, or pasta.

Chicken atop grits in white bowls.
Jillian Atkinson

Special Equipment

Dutch oven.

Notes

Water is a great substitute when you’re out of stock.

Make-Ahead and Storage

The prepared stew chicken can be refrigerated for up to 5 days; reheat gently to serve.

10 Healthy Muffin Recipes

The next time you’re in the mood for an easy baking project, roll up your sleeves and try one of these healthy muffin recipes! They include a recipe for every classic muffin you can think of – blueberry, banana, zucchini, chocolate chip, an…


The next time you’re in the mood for an easy baking project, roll up your sleeves and try one of these healthy muffin recipes! They include a recipe for every classic muffin you can think of – blueberry, banana, zucchini, chocolate chip, and more – but they’re all made with wholesome ingredients like whole wheat flour, almond flour, Greek yogurt, and maple syrup. Still, they deliver everything you want in a muffin, healthy or otherwise. They’re moist, tender, puffy, and lightly sweet. Two (or three) for me, please! Before you get to baking, here’s a tip: all these healthy muffin […]

Mediterranean Tuna Salad

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner! We’re…

A Couple Cooks – Recipes worth repeating.

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!

Mediterranean tuna salad

We’re always looking for fast lunch and easy dinner ideas: and this one works for both. Introducing Mediterranean Tuna Salad! Combine canned tuna with crunchy vegetables, feta cheese, olive oil and a punch of Dijon mustard for the most flavorful salad to hit your plate! Serve it with crackers as an easy lunch, or over greens for a quick dinner with pita bread and olives. This one is so quick and versatile, it’s in our hall of fame of healthy meal ideas. Here’s how to make this tasty Mediterranean diet recipe.

Ingredients for Mediterranean tuna salad

This Mediterranean tuna salad combines quick and easy canned tuna with Mediterranean flavors: cool cucumber, briny caper, salty feta and tangy Dijon mustard. It’s pretty straightforward in its composition, but it’s a genius idea for using simple ingredients to make big flavors. We made it once, and it’s now on repeat for a simple lunch or dinner. Here’s what you’ll need:

  • Canned tuna:  Use either water-packed or oil packed (we prefer water packed).
  • Shallot: A milder version of red onion, it’s a favorite for salads.
  • Red bell pepper
  • English cucumber: This variety is long and thin with no tough skin, no seeds and a milder flavor than standard cucumber: look for it in the produce section!
  • Capers: These bring big salty, briny flavor: look for them jarred near the pickles in your grocery
  • White wine vinegar
  • Olive oil
  • Dijon mustard
  • Kosher salt
  • Feta cheese crumbles, optional

All you have to do for this recipe: flake the tuna, chop the veggies, and mix it together! It’s seriously simple and the pop of tangy, savory flavor is unreal.

Mediterranean Tuna Salad

Ways to serve Mediterranean tuna salad

This Mediterranean tuna salad is great because it’s quick, healthy, and it’s super versatile! You can serve it as a sandwich or just in a bowl, with crackers, or as a gluten-free main dish. It works as a quick lunch or a super-fast dinner! Here are some ideas for ways to serve it:

  • Over greens: Place it over crunchy greens and it works as lunch or dinner; add some sliced tomatoes and hard boiled eggs for a heartier meal
  • Sandwich: Throw it onto bread: you can also use Mediterranean-style breads like focaccia, pita or flatbread
  • Lettuce wraps: Wrap it into lettuce leaves as a gluten-free main
  • Crackers: Serve with gluten-free nut crackers (we like Nut Thins) or the cracker of your choice
  • Crostini: Spread over baguette slices
  • In an avocado: Throw it into half of an avocado for a healthy dinner option
Mediterranean Tuna Salad

Canned tuna nutrition

Canned tuna is part of a healthy diet! Even better, it’s shelf stable for 2 to 5 years in your pantry. It’s a pretty amazing ingredient. Here’s what Healthline has to say about the nutritional benefits:

  • Canned tuna is high in protein and low in calories. One 5-ounce can of tuna has about 30 grams of protein, which is about 60% of your daily need.
  • Tuna is a good source of Omega 3 fatty acids that contribute to brain and heart health.
  • Look for tuna that is sustainable and low in mercury. Find cans of light or skipjack tuna, and sure they have an MSC certification on the label.

More tuna recipes

There are so many things to do with a can of tuna! And it doesn’t have to be 1970’s cheesy casserole. Here are a few favorite tuna recipes:

Print
Mediterranean tuna salad

Mediterranean Tuna Salad


  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 2 large, or 4 sandwiches
  • Diet: Gluten Free

Description

This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!


Ingredients

  • 1 red bell pepper, finely diced
  • 1 small shallot, minced
  • 1 cup chopped English cucumber (or standard cucumber, peeled)
  • 2 5-ounce cans white meat tuna
  • 3 tablespoons capers, drained
  • 2 tablespoon white wine vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon kosher salt
  • 2 tablespoons feta cheese crumbles (optional)

Instructions

  1. Prep the red pepper, shallot and English cucumber as noted above.
  2. Drain the tuna and place it in a medium bowl: mash it lightly with a fork. Add the chopped vegetables, capers, white wine vinegar, olive oil, Dijon mustard, feta (if using) and kosher salt and stir to combine. Taste and add more salt if desired. Stores up to 3 days refrigerated.
  • Category: Lunch
  • Method: No Cook
  • Cuisine: Seafood

Keywords: Mediterranean tuna salad

A Couple Cooks - Recipes worth repeating.

My Trick for Quicker Sleep? It’s All in the Bedroom Color.

For quite a few years now, bedroom design has erred on the side of light and bright—you know, white walls, creamy drapes, minimal art and decor—but I happen to think that’s far from the only way of doing things. Last year, I painted the back wall of my…

For quite a few years now, bedroom design has erred on the side of light and bright—you know, white walls, creamy drapes, minimal art and decor—but I happen to think that’s far from the only way of doing things. Last year, I painted the back wall of my bedroom in a deep, brownish gray (Otter Tail by Behr, to be specific), and I loved it so much that I knew I’d likely never go back to a bright white bedroom.

With two coats of paint on just one wall, my bedroom immediately felt more like the sanctuary almost everyone is reaching for when they design a bedroom. It felt cozy, warm, and altogether… sleepy. Think about it: Sure, some spas are light and bright, but aren't the most relaxing experiences (like massages and facials) in dim rooms with delicate wind chime music? You know I’m right.

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Tuesday Things.

1. Are you guys playing Wordle?! I am obsessed. I’ve managed to almost all since I started playing but there are many that I barely got on the last try, attempting to unscramble the words on paper, haha! I love it. 2. Um this smoked spicy pomegranate margarita? I need one. 3. Yesterday we had […]

The post Tuesday Things. appeared first on How Sweet Eats.

tuesday things

1. Are you guys playing Wordle?! I am obsessed. I’ve managed to almost all since I started playing but there are many that I barely got on the last try, attempting to unscramble the words on paper, haha! I love it.

2. Um this smoked spicy pomegranate margarita? I need one.

3. Yesterday we had a legit snow day and it was so fun. What’s your go-to snow day meal? There were SO many things I wanted to make that it was hard to choose. I ended up going with my vodka pasta and parmesan chicken.

4. Our friendships evolve because we do. This is amazing.

5. Last week I went an entire day without realizing I was wearing my shirt inside out. WHYYYY.

6. TV things!! Totally forgot to mention Euphoria last week. It’s still wild to me but I actually got into this season quickly since we know the characters. It’s just so dark! We’re also watching 1883 and I like it a lot more than I thought I would. It’s just very depressing and I’m not in a mental state for that. Ha! Still can’t get over last week’s Dexter finale.

7. Please tell me that the Encanto soundtrack is also running your life. We don’t talk about Bruno.

8. How to make the most of your 24 hours.

9. I am able to tell the year just by looking at certain food photos of mine. The style dictates the year. Isn’t that funny?

The post Tuesday Things. appeared first on How Sweet Eats.

A Charming Valentine’s Day Party For Friends

The perfect Valentine’s Day is spent with friends and family, sharing a delicious home-cooked meal and some Valentine’s Day-inspired cocktails and desserts. Here are some ideas for creating a charming Valentine’s Day or Galentine&#821…

The perfect Valentine’s Day is spent with friends and family, sharing a delicious home-cooked meal and some Valentine’s Day-inspired cocktails and desserts. Here are some ideas for creating a charming Valentine’s Day or Galentine’s Day party that you can host for your girlfriends! Happy Galentine’s Day Ideas! If you’re hosting a happy Galentine’s Day for […]

The post A Charming Valentine’s Day Party For Friends appeared first on Sugar and Charm.

What Can I Cook in a Dutch Oven? Everything.

Owning a Dutch oven is proof that you’ve made it. No matter what else is going on in your life, you can come home to a dependable piece of cookware that will cook soups, stews, braised meats, and bread better than any other piece of equipment in your k…

Owning a Dutch oven is proof that you’ve made it. No matter what else is going on in your life, you can come home to a dependable piece of cookware that will cook soups, stews, braised meats, and bread better than any other piece of equipment in your kitchen.

My Le Creuset Dutch Oven is one of my prized possessions. It’s bright orange—a color I intentionally chose because it’s the brand’s signature hue—and has a gold knob, that I swapped myself and never looked back. Who needs a dining room tablewhen you have a Le Creuset Dutch oven? (Don’t answer that, I know how it sounds.)

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Cajun Sausage and Vegetables

This simple Cajun Sausage and Vegetables meal prep is a fast, easy, flavorful, and delicious way to get your daily dose of vegetables!

The post Cajun Sausage and Vegetables appeared first on Budget Bytes.

Here’s another super easy meal prep for you! This super simple Cajun Sausage and Vegetables meal prep follows the basic protein + veg formula and is super fast to make. I’ve got some additional suggestions for you below, if you’d like to bulk up the meal a bit or just make it a little fancier!

four glass containers full of Cajun sausage and vegetables

Vegetable Options

This recipe is super flexible, so if you don’t like the vegetables I chose, you can swap them out with other vegetables. Here are some options:

  • Mushrooms
  • Broccoli
  • Cauliflower
  • Asparagus
  • Cabbage
  • Green Beans
  • Brussels sprouts

For heartier vegetables, like broccoli, cauliflower, or Brussels sprouts, you may want to pre-steam them for a few minutes just to make sure they get tender.

Protein Options

The Andouille sausage in this recipe is packed with herbs, spices, and a delicious smoky flavor, which ends up adding flavor to the entire dish. You can swap the sausage out with something like shrimp or chicken thighs, but if you do so, I suggest coating the chicken or shrimp well with plenty of Cajun seasoning since they don’t have seasonings built-in, like the sausage.

Bulk it Up!

If you need some carb action to keep you full and satisfied, you can serve these Cajun Sausage and Vegetables over a bed of rice. You can cook your rice in broth or add some herbs and spices for even more flavor.

Another option is to serve the sausage and vegetables over a bed of pasta. I think penne would be a great choice. If serving over penne, you can add a vinaigrette to help coat everything in flavor. I think the Smoky Vinaigrette that I used in my Smoky Roasted Sausage and Vegetables recipe would go nicely.

How Long Does it Last?

I generally keep meal preps like this for about four days, but the lifespan will vary depending on the conditions in your refrigerator, the freshness of the vegetables, and how long you cook the vegetables. Since I cooked this with the intention of reheating later, I purposely cooked the vegetables very lightly to prevent them from getting super soggy as they wait in the refrigerator. By nature, they will wilt a bit as the days go by, but undercooking them slightly can definitely help.

Close up of Cajun Sausage and Vegetables in the skillet
rectangular glass containers with Cajun Sausage and Vegetables lined up

Cajun Sausage and Vegetables

This simple Cajun Sausage and Vegetables meal prep is a fast, easy, flavorful, and delicious way to get your daily dose of vegetables!
Course Dinner, Lunch, Main Course
Cuisine American
Total Cost $6.94 recipe / $1.74 serving
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 440kcal
Author Beth – Budget Bytes

Ingredients

  • 1 zucchini (½ lb.) $0.72
  • 1 yellow squash (½ lb.) $0.70
  • 1 red bell pepper $1.50
  • 1 red onion $0.28
  • 14 oz. Andouille sausage* $3.33
  • 2 Tbsp cooking oil, divided $0.08
  • 1/2 tsp smoked paprika $0.05
  • 1/4 tsp garlic powder $0.02
  • 1/4 tsp cayenne pepper $0.02
  • 1/4 tsp salt $0.02
  • 1/4 tsp freshly cracked black pepper $0.02
  • 2 Tbsp chopped fresh parsley $0.20

Instructions

  • Slice the zucchini and yellow squash into half-rounds. Slice the red bell pepper and red onion into strips. Add all of the vegetables to a large bowl.
  • Slice the sausage into rounds. Add the sausage and 1 Tbsp cooking oil to a large skillet. Cook the sausage over medium heat until well browned. Remove the skillet from the heat and transfer the sausage to a clean bowl.
  • Drizzle the vegetables with the remaining 1 Tbsp cooking oil, then sprinkle the smoked paprika, garlic powder, cayenne pepper, salt, and pepper over top. Toss the vegetables to coat them in oil and spices.
  • Place the same skillet back over the heat and turn the heat under the skillet up to medium-high. Once very hot, add the vegetables and sauté just until they are slightly tender. The vegetables will pick up the flavor left in the skillet from the sausage, so do not clean the skillet first. Be careful to not overcook the vegetables, as they will cook more when you reheat your meal preps.
  • Remove the skillet from the heat and add the cooked sausage and chopped parsley to the vegetables. Toss to combine with the vegetables. Give the sausage and vegetables a taste and adjust the salt or other seasonings to your liking.
  • Serve immediately or divide into four portions and refrigerate until ready to eat.

Notes

*If you can not find Andouille sausage in your area, you can substitute it with any smoked sausage, like kielbasa.

Nutrition

Serving: 0.25recipe | Calories: 440kcal | Carbohydrates: 9g | Protein: 21g | Fat: 36g | Sodium: 1043mg | Fiber: 3g
Close up of a forkful of Cajun sausage and Vegetables

How to Make Cajun Sausage and Vegetables – Step by Step Photos

Chopped vegetables in a bowl

Prep the vegetables first, so they’re ready to go. Slice one zucchini and one yellow squash into half-rounds. Slice one red bell pepper and one red onion into strips. Place the vegetables in a bowl.

sliced sausage on a cutting board

Slice 14oz. Andouille sausage into rounds.

Cooked sausage in a skillet

Add 1 Tbsp cooking oil to a large skillet and heat over medium. Add the sausage and cook until the sausage is well browned. Remove the skillet from the heat and transfer the sausage to a clean bowl.

seasoning being added to the vegetables

Drizzle 1 Tbsp cooking oil over the vegetables, then sprinkle with ½ tsp smoked paprika, ¼ tsp garlic powder, ¼ tsp cayenne pepper, ¼ tsp salt, and ¼ tsp freshly cracked pepper. Toss the vegetables until they’re coated in oil and spices.

Sautéed vegetables in the skillet

Turn the heat under the skillet up to medium-high. Once very hot, add the vegetables and sauté just until they begin to soften. The vegetables will pick up the flavor and browned bits left behind by the sausage. Be careful not to overcook the vegetables. Remove the skillet from the heat.

Finished Cajun sausage and vegetables in the skillet

Return the cooked sausage back to the skillet along with a couple of tablespoons of chopped parsley. Toss to combine. Give it a taste and adjust the salt or other seasonings to your liking.

rectangular glass containers with Cajun Sausage and Vegetables lined up

Serve immediately or divide into four portions and refrigerate until ready to eat.

The post Cajun Sausage and Vegetables appeared first on Budget Bytes.