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 20160502 Five Spice Tilapia

 

Five-Spice Tilapia

Ingredients:

    • 1 pound tilapia fillets
    • 1 teaspoon Chinese five-spice powder
    • 1/4 cup reduced-sodium soy sauce
    • 3 tablespoons light brown sugar
    • 1 tablespoon canola oil
    • 3 scallions, thinly sliced

 

Directions:

  1. Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.

  2. Heat oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until the outer edges are opaque, about 2 minutes.

  3. Reduce heat to medium, turn the fish over, stir the soy mixture and pour into the pan. Bring the sauce to a boil and cook until the fish is cooked through and the sauce has thickened slightly, about 2 minutes more.

  4. Add scallions and remove from the heat. Serve the fish drizzled with the pan sauce.

 

 

20160502 Quinoa and Black Beans

 

Quinoa and Black Beans

Ingredients:

    • 1 teaspoon vegetable oil
    • 1 onion, chopped
    • 3 cloves garlic, chopped
    • 3/4 cup quinoa
    • 1 1/2 cups vegetable broth
    • 1 teaspoon ground cumin
    • 1/4 teaspoon cayenne pepper
    • salt and ground black pepper to taste
    • 1 cup frozen com kernels (or can beets)
    • 2 (15 ounce) cans black beans, rinsed and drained
    • 1/2 cup chopped fresh cilantro

 

Directions:

  1. Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.

  2. Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper.

  3. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.

  4. Stir frozen com into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.

 

Posted: 2016-02-05