Jacki Corser: Planning healthy dinners for Lent
Ash Wednesday marks the beginning of the 40-day Lenten season. This year, Ash Wednesday falls on Feb. 22, with Easter Sunday observed on April 9. Lent is a time for prayer, fasting and donating one's time, money and possessions to those who are less fortunate. It's a period of preparation to celebrate the Lord's Resurrection at Easter.
People ask why certain foods are given up during this time. It is a sign of sacrifice and to test self-discipline and Christ's sacrifice when he went into the desert to pray and fast for the 40 days before later dying on the cross.
I find it necessary to share with the readers for the next several weeks foods that I personally find fitting to eat during this time of sacrifice. These foods will be healthy and easy for you to prepare for family and friends.
If practicing meat-free Fridays, this recipe for salmon cakes is one you may choose. I like a casserole, such as the meatless burrito and the cheese and mixed vegetable bake here, because they are easy and filling. Easy Stuffed Peppers is made entirely in the microwave.
Lent for me is a time of meditation, clearing of one’s mind and staying in touch with my faith. Curtailing the junk foods and eating healthy is No. 1 during lent for me. For you I’m sure it is totally different, but one thing I know each one of us will focus on the areas of concern to make our spirit and health better.
And with this I could not agree more!
Jacqueline Iannazzo-Corser is a contributing writer to The Monroe News, writing about food and recipes. She is a chef, co-owner of Public House, culinary specialist at the Opportunity Center at the Arthur Lesow Community Center, and an adjunct professor of culinary arts at Monroe County Community College. She can be reached at dunbar221@yahoo.com.
Easy Salmon Cakes
Serves 4
Ingredients:
1- 14.75 ounce can of salmon, drained and flaked
2 large eggs, beaten
1 small onion, diced
1 tsp. of ground black pepper
3 tbsp. of vegetable oil
Directions:
Pick through salmon to remove any bones.
Beat eggs in a mixing bowl.
Stir in salmon, onion and black pepper.
Mix thoroughly.
Shape salmon mixture into eight 2-ounce patties.
Heat oil in a large skillet over medium heat.
Fry patties until crispy and golden brown on the outside (5 minutes per side) work in batches if necessary to avoid crowding the pan.
Note: The salmon cake pair well with a crispy salad and soup.
Easy Meatless Burrito Casserole
Serves 6
Ingredients:
12 flour tortillas – 6 inch
1 can – 16 oz. of vegetarian refried beans
2 cups shredded cheddar cheese, divided
1 cup cooked long grain rice
1 cup salsa
Shredded lettuce
Directions:
Preheat oven to 375 degrees.
Prepare rice.
In a large bowl, combine beans, salsa, cooked rice and 1 cup cheese.
Spoon about 1/3 cup mixture off-center on each tortilla.
Fold the sides and ends over filling and roll up.
Arrange burritos in a greased 13x9-inch baking dish.
Sprinkle with remaining 1 cup cheese.
Cover and bake until heated throughout 20-25 minutes.
Top with lettuce.
Cheese and Mixed Vegetable Bake
Serves 12
Ingredients:
3 cups uncooked elbow macaroni or choice of noodles
4 cups fresh vegetables or fresh to frozen
2-1/2 cups shredded cheddar cheese, divided
1/2 cup crushed cornbread-flavored crackers
2 cans 12 oz. of evaporated milk
Salt and pepper to taste
3 tablespoons all-purpose flour
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 cup butter cubed
Directions:
Cook macaroni according to package directions.
Add broccoli or vegetable choice during the last 3-4 minutes then drain.
In a large saucepan, melt butter.
Stir in the flour, garlic powder, onion powder, pepper and salt to taste gradually.
Stir evaporated milk in until smooth.
Bring to a boil and cook and stir until thickened, approximately 2 minutes.
Remove from the heat and add in 2 cups of cheese.
Place half of the macaroni and vegetables in a greased, 9x13 baking dish.
Top with half of the cheese sauce.
Repeat layers, sprinkle with cracker crumbs and remaining cheese.
Bake, uncovered at 375 degrees until bubbly, 20-25 minutes.
Easy Stuffed Peppers
A Total Microwave Dish
Serves: 4
Ingredients:
2 large, red bell peppers, halved and seeded
1 – 8 oz. can of stewed tomatoes with liquid
⅓ cup quick-cooking brown rice
2 tablespoons hot water
2 green onions, sliced or chopped
½ cup frozen corn kernels, thawed and drained
½ of a 15 oz. can of kidney beans, drained and rinsed
¼ tsp. crushed red pepper flakes
½ cup shredded mozzarella cheese
1 tbsp. of grated Parmesan cheese
Directions:
Arrange pepper halves in a 9-inch square glass baking dish.
Cover dish with plastic wrap.
Poke a few holes in the plastic wrap for vents and heat 4 minutes in the microwave until tender.
In a medium bowl, mix tomatoes, rice and water.
Cover with plastic and cook in the microwave for 4 minutes until rice is cooked.
Stir green onions, corn, kidney beans and red pepper flakes into the tomato mixture.
Heat in the microwave for 3 minutes until heated through.
Spoon hot tomato mixture evenly into pepper halves and cover with plastic wrap. Poke a few holes in the plastic to vent steam, and heat in the microwave for 4 minutes.
Remove plastic, sprinkle with mozzarella cheese and Parmesan cheese, and allow to stand 1 to 2 minutes before serving
Easy Spaghetti Squash
Serves 4
Ingredients:
2 lbs. spaghetti squash sliced in half (remove seeds) or use fresh packed or frozen squash
¼ cup of olive oil (separated)
2/3 tablespoon fresh sage or 2/3 tablespoon fresh thyme
2 garlic cloves minced
½ cup of onion, finely sliced
½ cup of Parmesan cheese for garnish
Salt and pepper to taste
Directions:
Microwave or bake fresh squash cut side down for 20 minutes till soft and fibers separate, or if using fresh/frozen, prepare using instructions.
In a frying pan, heat 2 tablespoons of oil and sauté onions and garlic for 5 minutes.
Drizzle with remaining oil, garlic and top with cheese.
Season with salt and pepper to taste.
This article originally appeared on The Monroe News: Jacki Corser: Planning healthy dinners for Lent
