Wish Upon A Dish

January 20, 2018

Homemade Teriyaki Sauce

An Asian trifecta (teriyaki vinaigrette, teriyaki butter & teriyaki soba) elevates a simple dish of spinach & scallops. Did I say homemade teriyaki? #wishuponadish #refrigeratorstaple

My first linked recipe from my Instagram account.
You will use this sauce on everything. There is always a jar on the door in my fridge. While I personally think it is best with scallops, it is no slug with shrimp or chicken.

The beauty of this recipe is you can add balsamic vinegar to dress greens (like the spinach & mushroom salad above) or butter to make a silky sauce (like the one I tossed with the soba). It’s even good on chicken wings. 
I suggest making a double batch. I guarantee you will reach for it over and over.

Teriyaki Marinade
Prep time: 15 minutes
Yield: about 1 cup

* 1" piece of ginger root, minced
* 1 large clove, minced
* 2 green onions, chopped
* 6 tablespoons Tamari (best soy sauce available)
* 1/4 cup Mirin (or dry sherry, sake or white wine)
* 3 tablespoons sesame oil
* 2 tablespoons maple syrup or buckwheat honey

Measure all ingredients into a large glass container and give it a day for the flavors to blend together and mellow.

Stores for 1-2 months in the fridge.


January 17, 2018

A New Year, New Recipes & a Final Phase of this Blog

Happy New Year!
I know my posts have been sporadic.
Actually for the last months of 2017, my posts were mostly for The Recipe Redux and even then I missed many months, and since it wasn't fair to the group to not put in an effort, I sadly resigned.

I thought taking a vacation from blogging would give me time to figure it all out and I realized I still loved creating new dishes, using new techniques and trying new foods but found out that I just did not enjoy writing the whys or the time it took to style the dishes and do the photography.

Once I discovered Instagram there was no returning to the old format of this blog.
I loved snapping a quick pic of my dish and writing a small description. I never wanted a blog as a business. I wanted it to be a place to teach others about dishes and food discoveries as they related to Diabetes, even after I had mine under control.
I love sharing healthy, nutritious and delicious tasty recipes.

Since Instagram is all about the pic, I am keeping this website open to post the recipe, in case someone would like to cook my dish.

Basic, simple and easy to access.

I pulled over a hundred favorite recipes off this blog so I could update them. They were favorites of mine and needed small tweaks. Once done I will snap a pic for my Instagram account (Wish Upon A Dish) and include a link to here where you can get the recipe and a small description of why it was a favorite, along with how I updated it.

I hope to eventually go through each recipe.
See you soon!


September 21, 2017

Turkey Kielbasa, Broccoli/Carrots & Perogies 💜 Recipe ReDux September Challenge - Sheet Pan Dinners

Sheet pan dinners are popular because it's an easy no-brainer way to prepare a weeknight dinner with minimum prep and clean up.

I also get that the ingredients can be prepared in advance, covered with foil or cling wrap and as soon as the oven is up to heat, in 30 or more minutes, dinner is served.

I had a hard time picking the foods for this challenge and not sure which ones I would lean towards so I decided that I would make a monthly menu plan starting the day after last months challenge to keep track of which ones worked (flavor and ease of prep) and which did not.

Up till yesterday I did successfully cook 20 of the 29 planned recipes. The other 9 were meals prepared by others, family gathering or restaurant.
While hubby will pretty much eat anything I put in front of him, the ones that did not totally satisfy his taste buds ended up with more snacking or desserts afterward.

For the last year we have successfully lost a total of 90 pounds but last month we both gained a few of them back.
The only thing I could think of that was different was the elimination of grains.
I could serve the Nudge a hunk of meat for dinner and he would be happy....for a few days.

When I make my monthly meal plan, he gets to choose one dish he really wants per week. I have noticed that last month he asked for a hamburger or pizza or pasta.

I had to make a decision, add the grains to give up the empty calories or forbid my husband to eat the foods he loves.
Sort of defeats the sheet pan meal concept if you have foods that need to be cooked not on a sheet pan.

So, to keep with the challenge but to make it a meal that would be part of our monthly plan, I had to find a way to include carbs.

This was what I did.....

One of the top 10 most asked for is kielbasa & perogies with broccoli or carrots. How to cook the perogies on a sheet pan? I bought aluminum take-out containers with lids at the dollar store.

Defrost the perogies in the fridge if frozen or buy fresh ones and added 1/4 cup water to the aluminum pan. In the 20 minutes it took to bake the meat & vegetables it also steamed the perogies to perfection, with no liquid remaining.

Ta Dah!

It was cooked perfectly down to the dough of the perogies.
I would serve this with a good brown mustard and a dollop of lite sour cream. I would also offer individual containers of apple sauce.

Directions for a sheet pan dinner for one to two.
Slice 4oz of turkey kielbasa 3/4 the way through keeping the sausage intact. I actually can buy a 4oz kielbasa at Dollar Tree.
Toss 1 cup both broccoli and carrots with olive oil and seasonings of choice (I use Adobo with pepper) or salt & pepper.
Spray the sheet pan the take out pan & the perogies with a release agent, add the water & seal the take out pan and bake the sheet pan (uncovered) at 425­­° for 20 minutes.

For those that have no reason to resize the ingredients, I would use a large round or rectangular take out container for the perogies and add 1/2 cup of water. A large bag of prepared mixed vegetable that your family would eat and follow the directions as above baking the sheet pan in the oven for 20-25 minutes at 425°.