Food Challenge Week 2-3: Bok Choy and Grapefruit Recipe 3-1: Lemon-Butter- Caper Tilapia with Spicy Roasted Bok Choy and Baked Cinnamon Grapefruit

This recipe actually ended up happening on Monday, not Sunday; tsk tsk, I know.  SOOO for this reason, I decided to do both bok choy (from wk 2) AND grapefruit (from Wk 3).

With that said, this recipe definitely handsome high and low points. Let me explain, I really liked the bok choy thus far, but I generally don’t like grapefruit…hence why it is on the New Food Challenge List!   My boyfriend loves pretty much anything I put in front of him, so he liked all of it haha!

Ok so my recipe inspirations were:

Bok Choy from The Wheatless Kitchen. This recipe was amazing. I added a few modifications, but so easy and so good! Great way to end bok choy!

Grapefruit from He and She Eat Clean. This recipe was very easy, and made grapefruit semi-tolerable for me, and my boyfriend liked it too.

The fish is just generally how I make fish! 🙂

You will need:

Fish

-Tilapia (I made 4 fillets- from frozen)

-1/4 c lemon juice

-1/4 stick unsalted butter

-capers (as many as you like!)

-foil

Bok Choy

-6 stems bok choy (I did not have much left over so that’s what I used but you can definitely make more!)

-splash of olive oil

-splash of GF soy sauce

-2 tbsp. garlic powder

-3 or 4 shakes of red pepper flakes (or as many as you like-this is a SPICY version)

-2 tbsp. honey

-1 tbsp. chili paste

Grapefruit

– 1 large grapefruit

– cinnamon as desired

1. I always cook my fish in foil because it helps keep it moist, but you can just cook it in an oven-safe dish if you  like.

Set oven to bake at 400F.

Line your pan with a layer of foil.  Then place your fish fillets inside. Season with salt, pepper, garlic powder, and lemon juice. Slice the butter into a few pats and spread throughout fish. This will keep it moist.  Top with capers as well.
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Cover the top with foil and place in oven.

Set timer for about 30 minutes.

2. Wash and then slice Bok Choy as below.

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3. In a bowl, mix together the olive oil, soy sauce, garlic, red pepper flakes, honey, and chili paste.

4. Place the bok choy on a baking sheet or in a dish.

5. Toss with the sauce mix and coat all the bok choy pieces.

6. Spread pieces out as much as possible and set aside.

7. Cut grapefruit in half and place in a baking dish.

8. Sprinkle desired amount of cinnamon onto the top.

9. Check on your fish.  To test, use a fork and place into fillet. Twist it gently.  If fish flakes it is done, if it has some resistance to flaking, then it needs a bit more time. The amount of resistance + the amount of pink still left determines how much longer you need to cook it.  Mine was frozen, so at the 30 minute mark, it needed another 15 minutes or so.

10.  When the fish has 15 minutes to go, place the grapefruit into the oven.

11. When the fish has 10 minutes left, place the bok choy in the ovimage

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12.  When time is up, remove fish, bok choy, and grapefruit from the oven.     The fish should be white and flaky. The bok choy should be wilted and somewhat tender. The grapefruit should be warm throughout.
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13.  Serve warm!

The bok choy and fish came out amazing! I loved that I mixed a side that contained soy sauce with a lemon-butter fish successfully!  It was so so good.  The grapefruit was warm which helped sweeten it a bit. The cinnamon was a bit strong but when mixed thoughout, was good.  I don’t typically like grapefruit so it was pretty noteworthy that I ate almost all of it.  My boyfriend loves grapefruit.  He says this version was good but he prefers it raw and cold.

Overall, I would say this was 2 successes and a great way to end Bok Choy and start Grapefruit!

Check out my other Bok Choy recipes an stay tuned for my grapefruit ones!

Shrimp Bok Choy with Rice

Chicken and Bok Choy GF crepes

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New Food Challenge Wk 2: Bok Choy, Spicy Shrimp Bok Choy with Rice #GF

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So this was my first attempt working with Bok Choy. I was a little intimidated because it seems so foreign, but it was actually super easy.

Sorry for the lack of pictures, they met a tragic end with accidental deletion! 😦

My inspiration recipe is from That Oven Feelin’.

Her recipe required a lot of ingredients I definitely did not have because, well, I’m not real comfortable cooking Asian food.  So we modified just a bit.

Warning to the heat- challenged….This version is VERY SPICY!

You will need:

1 lb fresh or frozen shrimp

6 heads of bok choy (I am using this to refer to a stalk off the large bok choy; not sure on terminology)

1/4 c GF soy sauce

3 tbsp chili paste

Red Pepper Flakes

2 tbsp Sriracha

1/4 c sugar

2 tbsp. garlic powder

1/4 c olive oil

2 tbsp honey

salt

pepper

 

  1. In a bowl, mix the soy sauce, Sriracha, red pepper flakes, chili paste, olive oil, garlic powder,  honey, salt, pepper, and sugar. Mix well.
  2. Wash and Chop Bok Choy.  I did not know how to do this, so I kinda made it up and it worked great.

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3. Throw the chopped bok choy into a pot with a drizzle of olive oil and a bit of salt.  Heat over medium-high heat until tender.

4. In a skillet, add the sauce mixture and cook over medium-low heat to reduce and thicken. Stir occasionally.

5. In another skillet, heat a drizzle of olive oil over medium-high heat. Add the shrimp and cook until opaque. Then remove from heat, cover, and set aside.

6. Start your rice.  *IF you have a rice cooker!!!! IF NOT, MAKE THIS STEP 1*

7. Stalks should be getting tender. Add the spicy sauce and bok choy leaves.  Cover and cook over medium-low heat for another 5-7 minutes. You want the stalks to be tender and leaves wilted.

8. Then add shrimp into the pot and cover. Reduce heat to low. Let cook for another 5 minutes or so, or until rice is done.  This will allow all juices to mix.

9. When rice is done, you are ready to serve.

10. Serve shrimp bok choy sauce over rice.

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Overall, this recipe was semi-successful….it was sooooo spicy! And I should have added more ingredients for variety, like carrots or nuts.  Aside from that, the bok choy was very good and a good first recipe!

Food Challenge Wk 2: Bok Choy Recipe 2: Healthy GF Chicken and Bok Choy Crepes with Hollandaise

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Alright so I was super excited about this recipe; in fact, I recently got a crepe maker and kinda inserted this recipe at the last second just because I wanted crepes haha! I have never made crepes or hollandaise sauce before and it is only my second time cooking bok choy…so bear with me! Overall 2 successes, and 1 almost.

Also, I had so many more pictures for this but accidentally deleted them from my phone! BOO!  So next time there will be more, sorry guys!

So usually when my aunt makes it she makes some sort of magical concoction of chicken and celery and I don’t even know what else.  But I knew the chicken and celery so I thought bok choy would be an acceptable substitute to celery.

The following recipe was my inspiration for the GF crepes- from Fit Foodie Finds. Remember how I can never follow a recipe? Well that applies here too! But they came out great and when I doubled her recipe, it yielded 22 crepes!

Please note that mine omits a few ingredients and adds others.

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This recipe has a lot of parts to it and definitely requires some multitasking. If I could do it again I would have done it in in a different order. I will post that order instead of the order I actually did it in to make things easier for you! 🙂

It is also important to note that this recipe is a bit long. I would approximate that it took about an hour and a half to get it all done.

You will need:

Hollandaise Sauce  (find yourself a good recipe because my healthy version was a bit of a fail!)

GF Healthy Protein Crepes (mine made 22 crepes)

4 eggs

2 tbsp. honey

1/2 c all purpose GF flour blend

1 c milk

1 ripe banana, mashed

2 tsp vanilla extract

1 c GF natural Fiber supplement (like Benefiber)

Filling

4 chicken breasts

6 bok choy heads ( I am using this to mean little stalks, not the whole plant…not sure what the proper terminology is)

1/2 stick unsalted butter

salt

pepper

garlic

olive oil

balsamic vinegar

1) First we are going to make hollandaise sauce- I won’t post my recipe because it was a bit of a fail.  It tasted good, but not quite hollandaise. That’s what I get for trying to make it healthy the very first time I tried to make it haha!

My recommendation is make it and put it aside until you are almost done, at which point you can add it to a skillet to warm it up or serve it cold.

2) Thaw Chicken, if necessary.  Mine was frozen so I thawed it partially then cooked the breast whole before slicing.  I recommend this way because then it shreds better.

3) Dice bok choy.  I did not really know how to do this when I got started and did not have a recipe for it, so I just cut it like so.

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4) Add stems of bok choy to a pot and put the leaves aside.

5) Add 1/2 stick melted butter, splash of olive oil, splash of balsamic vinegar, and 1/4c water to the pot, cover, and cook on medium low heat.  The goal is to get the flavors into the bok choy and also to soften it just a bit.

6) Add Chicken breasts to a skillet with a splash of olive oil to coat the bottom.  Season with salt, pepper, and garlic.  Cover and cook on medium- high heat until cooked through. I did mine 2 at a time.

7) While Chicken is cooking, begin making crepe batter.  First mash 1 ripe banana into a small bowl until begins to form a liquid. Mash as much as possible to remove lumps…if lumps remain, crepes will be okay, but it will be lumpy and more banana-y.

8) Then add 4 eggs, 2 tbsp. honey, 1/2 c GF flour blend, 1 c milk, 1 c Fiber and 2 tsp vanilla extract. Mix all ingredients together until smooth.  Batter will be thick.

9) Then let the batter sit for 30 minutes to settle and thicken.

10) Check on your chicken and bok choy.  By now, you can probably add the bok choy leaves into the pot with the stems. As the chicken cooks, dice and shred and then add to the pot as well.  Keep the pot on low heat to allow juices to mix.

11) If you don’t have a crepe maker, you are going to have to do this the old fashioned way in a pan (which is a little more delicate a process so I suggest spending the $20-ish dollars on Amazon to buy one ( I bought it open boxed so it was cheaper)…so worth it!)

So for the crepe maker, plug it in and let it heat up. It takes a minute or two.

12) Fill batter platter with enough batter to coat the bottom.

13) Grab an extra plate for the finished crepes. Cut about 20 sheets of parchment paper and put them to the side. Between each crepe, you will need to place a piece of parchment paper to keep them from sticking and keep them warm.

13) When the crepe maker is ready, you pick it up off the heating base, turn it over and place it face down into the batter platter.  Give it a little rocking motion but only keep it in there for about 5 seconds.  Lift it out and flip it back over and place on heating base again.  The face of the crepe maker will be covered with a thin layer of batter.

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14) It only takes about a minute before the crepe is done. You will notice parts of it turning brown and that’s when you know it’s time to remove it.  Use a spatula and run it along the edges of the crepe maker to break the seal of the crepe.  Then flip the crepe maker over above the extra plate.  The crepe should fall off or be easily nudged off with the spatula.  Once the crepe is on the plate, place a piece of the parchment paper on top to prepare for the next crepe.

*You do not need to cook both sides of the crepe as it is so thin it cooks through*

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15) Place the crepe maker back onto the heated base and wait for the light to indicate it s ready again. Mine was ready after only a few seconds.

16) If your chicken is not done yet, be sure to check on it often and continue to shred and add to pot as it finishes.  I would not suggest doing this while a crepe is on the crepe maker because they cook very fast, so do it in between crepes.

17)  Once all crepes are made and all chicken is cooked and in the pot, begin to warm up your hollandaise, if desired.  To do this, just add to a skillet over medium-low heat.  Be sure to stir frequently.

18) Grab another clean plate or two and begin to make your crepes! Lay the crepe out flat and add about a spoonful of the chicken-bok choy mix (without the juices!) to the outer 1/3 of the crepe.  You do this so you can roll it with the rest of the crepe.

Don’t add too much because then you can’t roll it closed.  Also, roll it so the opening is towards the bottom so it won’t come unrolled by itself.

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19) Once all are rolled, remove hollandaise from heat.

20) Serve crepes hot with hollandaise drizzled on top! Enjoy!!!!

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Overall, the crepes came out fabulous. The crepe itself has a very subtle banana flavor and a nice, soft, pliable texture.  The bok choy had great flavor and the perfect amount of crunchy. The chicken was a very nice compliment and added more protein.  The combination of these 3 add up to a very healthy meal! While my hollandaise did not come out as planned, it wasn’t bad, but it doesn’t get to be called a success because it wasn’t quite hollandaise.

So for this meal, we have 2 successes: 1 crepe and 1 bok choy!

Check out my first bok choy attempt with Spicy Shrimp Bok Choy.