Wednesday, October 26, 2011

Good ol' Diner Cookin' - Katie Style!

     "Tuna" Melt!

     For some reason, a tuna melt came to my mind today...I have no idea why. So I went with it and my meal reminded me of what might be served in a small diner - although mine is a little bit more health-promoting (but I did provide a typical "sorry" amount of broccoli - like most diners would...just keepin' it real).

     The base of my "tuna" is garbanzo beans paired with a tahini mayo, complimented by scallions, sprinkled with mozzarella daiya cheese, and served with roasted butternut squash fries. I love that it's open-faced - 2 pieces of bread is just too much sometimes. I enjoy using Ezekiel bread, but you take your pick (GF bread would be a great choice too). Give it a try - it is quite delicious (& nutritious - full of protein, fiber, complex carbohydrates, and healthy fats).

Please YOUR palate today and be perfectly satisfied!
*Free of soy, dairy, fish, & gluten (depending on your bread choice)*
     For your "Tuna" Melt:

 2 cups cooked garbanzo beans (canned is fine)
1/3 cup scallions, finely diced
1 recipe tahini mayo
1/2 cup of mozzarella daiya vegan cheese
4 pieces of bread, your choice

     Preheat your oven to 350 degrees F. With a fork, mash garbanzo beans. Stir in tahini mayo and scallions until well combined. Place a quarter of the mixture on each piece of bread and sprinkle with 1/8 cup of daiya. Once all 4 open-faced sandwiches are completed, place on a cookie sheet and bake for 8 minutes, until cheese is melted.
     If only needing one open-faced sandwich, this mixture stores wonderfully in the fridge for 2-3 days.

*Variations - feel free to jazz it up even more - diced carrots, onion, celery, etc.

     For your Tahini Mayo:

1/3 cup tahini (sesame butter)
1/3 cup water
1 tsp dijon mustard
1 1/2 tsp ume vinegar
1/2 lemon, juiced

     **Simply blend all of the ingredients in a blender until well-combined
        (or just stir together in a bowl - easy peasy).

     Roasted Butternut Squash Fries:
enough for 3-4 people*

1/2 butternut squash, sliced into 3x1/4x1/4 inch pieces
1 Tbsp olive oil
Seasoning of choice - I used a combo of sea salt, pepper, and lemon zest

     Preheat oven to 350 degrees F. Toss butternut squash with olive oil and seasonings. On a baking sheet, create a single layer of fries and bake for 15 minutes. Take the fries from the oven and flip. Bake for 10 more minutes, until tender.

Don't deny yourself a "good ol' diner experience" -
but just DIY at home - so much more nutritious and satisfying - won't finish feeling groggy & greasy. :-)

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