Smoked Salmon, Raw Courgette (Zucchini) and Spearmint Cannelloni Bites

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courgettes, feta, Greek yogurt, herbs, lemon, nuts, pasta, salad, smoked salmon, spearmint, zucchini

Last Saturday it was The Mister’s birthday, so I decided to throw him a surprise party. I had been thinking of doing this for a while now, but I just couldn’t believe I could pull it off. But I did! Boy was it hard work, and nerve wracking and complicated. But so worth it. He was truly gobsmacked!

As you can imagine, I went a bit overboard with the food. I started preparations on the Wednesday, with the first step being the menu, the shopping list and the schedule. Yes, like the one I mentioned in my post on preparing ahead. Thursday morning was supermarket time, and from then on I spent a significant amount of time in the kitchen, cooking up all sorts of goodies. I was expecting about 20 people, so a buffet style dinner was the best option. For a peek at the menu take a look at the bottom of the post. It might seem a strange assortment of dishes, but I wanted to include some of The Mister’s favourites as well as some slightly more adventurous recipes. One of which is the dish featured in this post, Smoked Salmon, Raw Courgette (Zucchini) and Spearmint Cannelloni Bites.

You are probably wondering what I did for a birthday cake. Well, you will be surprised or maybe even shocked to hear that I let go of that part and allowed The Mister to blow out candles on a store bought cake. Was it a terrible thing to do? Well, time-wise it would have been a struggle to make it myself (it might have even ruined the surprise as he decided to come home early on the day of the party – yeah, I have a couple more gray hairs thanks to that – and he would have more than likely found me icing it). Plus, Greek store bought birthday cakes are delicious (they are patisserie style, creamy affairs with whatever decoration you can imagine – in this case The Mister’s football team emblem). And sometimes, you just have to accept that you can’t do everything. So I’m glad and grateful to The Mister’s sister for taking care of it!

Moving on to our recipe. A couple of weeks ago I saw that this month’s “Swallow’s Recipes for Life” challenge on Bangers & Mash is a recipe using salmon, courgette (zucchini) and pasta. I knew I wanted to participate, as these are favourite ingredients of mine. I had recently made a gorgeous pasta salad with raw zucchini (recipe by Elena’s Cooking) and thought I could use that as a base. It’s so summery and fresh tasting. I did however, want to make it a bit different to your average pasta salad. The original idea was to make a filling and stuff large pasta shells with it; that didn’t work out though as this particular type of pasta seems to have vanished from supermarket shelves in Athens. The only other alternative I could think of was cannelloni tubes. I wanted something that could be eaten as finger food, so it had to be large enough to accommodate a bite size portion of filling. This was the result. It was impressive and pretty, but also a little faffy! So you will find two versions here, one for the bites as shown in the picture and one for a regular pasta salad.

Makes 30 – 40 bites

Ingredients

300g courgettes (zucchini) (approx. 3 medium sized)
salt for helping courgettes to release water
200g smoked salmon, cut into chunks
140g Greek yogurt
20g (about 2 tsp) mayonnaise
80g feta cheese, crumbled into small pieces
2 Tbs spearmint, finely chopped (measured after chopping)
3 Tbs olive oil (plus more for pasta)
1 lemon, zest of
1 Tbs lemon juice
1/4 tsp white pepper (or more to taste)
1 Tbs pine nuts (optional)
1 box (250g) cannelloni or 250g pasta (penne, fusilli or farfalle)

Instructions

1. Coarsely grate courgettes and place in a colander over a bowl. Sprinkle lightly with salt, shake/flip in the colander and sprinkle again. Set aside for at least 30 minutes so liquid is released.
2. If you are making the pasta salad, boil your pasta according to package instructions. Drain and return to the pan (off the heat) with a bit of olive oil so the shapes don’t stick together. Shake it all up once in a while. For the cannelloni bites boil the tubes till tender but be careful not to overcook. After about 10 minutes taste one to be sure. When ready drain them and return to the pan with olive oil.
3. Put salmon chunks in a big bowl.
4. In a smaller bowl mix yogurt, mayonnaise, feta, spearmint, olive oil, lemon zest and juice, pepper and pine nuts if using. Mix well with a fork, breaking up any feta lumps. Taste and adjust to your liking. Add to the salmon but don’t mix yet.
5. After about 15 minutes you will see that the courgettes have started to “sweat”. When the half hour is up, help them along by squeezing a bit with your hands being careful not to mush them. Add to the bowl with the salmon and yogurt mix.
6. For the pasta salad, add the pasta to the bowl and toss well but carefully. Let it cool completely and refrigerate till a couple of hours before serving.
7. If you are making the cannelloni bites, toss the courgette, salmon and yogurt mixture carefully. Place the bowl with the filling and the pan with the cannelloni near you. Bring out the serving dish and place that near you as well. Take a tube, cut it into three smaller tubes, and peel the first one open with your fingers. (Make sure they have cooled enough, but don’t let them get completely cold as they will stick.) Fill the little tube with a teaspoon or two of filling (place your fingers at the bottom to keep the filling in) and quickly stand it in the serving dish, open sides up and down. Be gentle and fairly quick so the filling doesn’t plop out of the bottom while being transferred. Keep going till your filling is finished. I garnished with tiny bits of dill weed, but they are just as pretty without. Refrigerate till a couple of hours before serving.

Notes:
– I used between 10 and 15 cannelloni tubes. Unfortunately it is necessary to boil more than you will use so that you can allow for some to split during boiling or filling. I kept the rest, filled with leftover meat sauce from the lasagna, put them on a layer of tomato passata in a baking tin and froze the whole thing. I am hoping that I can pop that in the oven with some béchamel on top and get a good result. I will let you know!
– If you can find the large pasta shells they might be easier and prettier to use.
– There are a lot of different tastes in this dish so you could definitely omit the pine nuts without compromising the result.
– For a more conventional flavour you could substitute the spearmint with dill weed. But the spearmint is so summery and fresh; I think it makes this dish special.

Our party buffet offered the following:
Lasagna (The Mister’s favourite. I promise I will share my recipe soon)
Gorgonzola Gnocchi Bake (will share recipe when I make it again)
Chickpea and Avocado Salad (based on this recipe by Kalyn’s Kitchen, but I used leafy greens and parsley instead of coriander. The chickpeas were cooked on Wednesday night using my slow cooker recipe)
Green Salad with Sundried Tomatoes and Walnuts (which my friend kindly made)
Tabbouleh (bulgur wheat salad made by my Mum)
Potato Puffs (recipe on The Kitchn)
Spanakopita Muffins (recipe coming soon)
Cheese and Rosemary Corn Muffins (recipe coming soon)
Corn and Capsicum Muffins (recipe by My Favourite Pastime)
Cheese Platter with Naxos Island Graviera, smoked Regato and mild Cheddar
Marinated Mini Mozzarellas (based on this recipe by The Kitchn)
German pork sausages, Greek pork sausages and beef sausages (thrown on the BBQ after the party got started – enjoyed as hot dogs by the kids)
Farmhouse Pickle to go with the corn muffins and cheese

Simple Salmon Frittata – For Dukan Protein Thursdays or Any Thursdays

Tags

dukan, egg, frittata, salmon, smoked salmon

You may recall that during the summer I went on the Dukan Diet. This diet consists of four stages, the last one of which is “the rest of your life”. Scary sounding or what? It’s not that bad really. Dr. Dukan makes you promise that after you’ve lost the pounds and stabilized your new weight, you’ll stick to three rules. For ever. These are:

• Eat 3 tablespoons of oat bran per day (it’s got magical powers!). Not oats mind you, oat bran. It’s different. Oat bran is the outer layer of the oat grain and contains loads of good stuff. See this and this for more info.
• Walk at least 20 minutes per day and never use lifts or escalators again. Gulp.
• Once a week on a day you’ve set, go back to the Attack phase (1^st stage). That means eating only protein. Lean meats, fish, seafood and fat free dairy. Dr. Dukan calls this Protein Thursday.

Another thing you’re supposed to stick to although not actually mentioned in the rules, is drinking 2 litres of water a day.

To be honest I’ve broken 2 out of the above 4 rules. I can’t keep up with the water and I can’t deal with the metro station stairs at 8:00am. I know I know, water is vital, I’ve read all the same magazine articles as you. But I just don’t get thirsty enough to guzzle that much, plus the loos at work are on a different floor (sorry, too much info). Anyway. I try. As regards the walking, I figure since I ride twice a week I can get away with not walking that often. Or, ahem, not walking at all. Moving on.

Oat bran and Protein Thursdays are a different story. These I have stuck to religiously. My Thursdays are actually Mondays, but you’re allowed to switch. Mondays are crap anyway, so how much worse can they get? To be fair, eating pure protein (even back in the diet days) wasn’t as hard as I had expected. I’m lucky because I like all the allowed foods – and really love cottage cheese, yogurt and eggs, which are stars in this particular show. The only really hard part was, still is, thinking up creative and exciting meals for those times when a plain chicken breast just doesn’t cut it.

Last Monday I decided my dinner was going to be smoked salmon and eggs. Now normally I would scramble the eggs and have them on the side, but I was in the mood for something different. And I’d already had one scrambled egg for lunch! So I went with a frittata, which I think is one of the most versatile dishes you can bake up. The proper way to make it is start it off like an omelet in a skillet, and finish cooking it under the grill. But you can also just bake it (less washing up).

It’s a great “clean out the fridge” dish, as you can throw in a number of veggies or leftover meats. This one is of course pretty basic, as veg is not allowed on Pure Protein (PP) days, but if you’re on the Cruise Phase (or not on a diet at all) some chopped red pepper, or cooked broccoli florets, or spinach would work well. Cooked chicken, bacon, sausage or deli ham and turkey are also great in frittatas. Since PP days allow a little greenery as flavouring, chopped chives and dill were what completed my version. I could have also added some capers but I, um, just thought of that now. Just so you know, I ate the whole thing all on my own which upped my intake to a total of 5 eggs that day. I’m on the side of those who say the egg/cholesterol thing is a myth.

Another cool idea is to put the mixture into silicone muffin cups (don’t use your muffin tin. Egg sticks. Trust me.) and make egg muffins. Perfect to keep on hand for snacking as the protein will keep you going for much longer than a carb-loaded regular muffin, or sandwich, or bag of crisps. Unless it’s one of those days when only crisps will make you feel better!

Simple Salmon Egg Frittata – For Protein Thursdays or Any Thursdays

Ingredients

4 eggs
2 Tbs milk (0% fat for Dukan)
200g smoked salmon, cut into small pieces
2 Tbs chopped fresh dill
2 tsp chopped chives (or some chopped spring onion, according to you taste)
pepper to taste (don’t add salt as the salmon is salty enough)
Sprinkle of chili pepper flakes or paprika
Low fat cooking spray

Instructions

1. Preheat oven to 180C. Grease a small baking pan with the cooking spray. Don’t skip this step!
2. In a bowl, lightly whisk the eggs and milk.
3. Add the rest of the ingredients. Stir.
4. Pour mixture into the pan and bake for about 20 minutes or until the egg is set and cooked through.

Note: Stabilisation (4^th) phase Protein Thursdays are stricter than Attack and Cruise phase PP days, so by rights I shouldn’t have eaten 200g of smoked salmon – max is 125g for oily fish I think. Just FYI.

Other eggy bakes from around the web Kalyn’s Kitchen (I didn’t need to look further, check out this fab collection of egg recipes)
Breakfast Casserole with Spinach, Leeks, Cottage Cheese and Goat Cheese by Kalyn’s Kitchen (easily adaptable to Dukan Diet Cruise Phase by omitting oil and goat’s cheese. Sautee leeks in a non-stick frying pan with a tiny bit of water and use more low fat cottage instead of goat’s cheese)
Roasted Green Bell Pepper and Roasted Tomato Breakfast Casserole with Feta and Oregano by Kalyn’s Kitchen (easily adaptable to Dukan Diet Cruise Phase by omitting oil and substituting feta with rinsed low fat cottage cheese)
Egg Muffins with Ham, Cheese, and Green Bell Pepper by Kalyn’s Kitchen (easily adaptable by omitting cheese (try rinsed low fat cottage cheese if you want) and using low fat ham. I’ve also made them with leftover cooked chicken chunks and they were great)