jovinacooksitalian
Healthy Italian Cooking at Home

Category Archives: Beans

Cooking With Radishes

May 6, 2013

Radishes are members of the Brassicaceae (mustard or cabbage) family. The root is related to kale, broccoli, cauliflower and horseradish, among others. In the horseradish family, radishes are related to wasabi, a type of horseradish, which in paste form is a staple condiment of Japanese cuisine. The name “radish” is said to come from the Latin word “radix”, which means root. Other sources say the radish got its name from the Greek word for “quickly appearing”.

Radishes are thought to date back thousands of years to China and Egyptians grew them even before they began building the pyramids. Later, Romans spread the radish to other cultures. They also believed radishes had medicinal purposes, including helping indigestion and constipation. The ancient Greeks made gold radishes and offered them to Apollo, their god who oversaw medicine, among other things. Other eras and cultures also considered the radish to be medicinal. In the Middle Ages they were thought to help cure insanity.

Europeans introduced radishes into Central America and North America in the 1500′s. The British brought them to North America, when they settled there and radishes were grown by the first English colonists in America. European Radishes, it seems, used to be much larger in general, more like the Asian ones. There is no written record of the small ones until the 1500′s. In France, Radishes were served at the beginning of a meal, to clean the palate and get it ready for the “delights” that were to follow.

Types of Radishes

Radishes come in many varieties but here are some general types:

The standard or salad type radish can be found in early spring and fall. This variety dislikes heat so some growers do not grow them in the summer.

The first, by far the most common, are Red Globe Radishes, the ones that everyone thinks of when they think of a radish. A small red ball about 1 inch wide, red on the outside and white on the inside.

There are also White Icicle Radishes. These are available earlier in the year and have a milder flavor. They are long like a carrot, with white skin.

Watermelon Radish

The heirloom varieties:

French Breakfast or Early Scarlet Globe, are delicious for an early spring radish . 

An exciting one to try is Chinese Red Meat or Beauty Heart, also known as the “Watermelon Radish.” Watermelon radishes are so-named for an obvious reason. Anyone who has ever cut into their green skin and and seen their brilliant red-pink interior will know. Scrub clean, cut into wedges and serve as a sharp and beautiful crudite or cut into thin sticks to add to salads.

Black Radish

Black radishes (Spanish radishes) have a black exterior that covers a snowy white flesh. Black radishes are sharp when raw and add a nice bite to salads and raw vegetable plates. When sliced paper-thin, they make beautiful garnishes. Scrub these radishes clean in order to keep the brilliant contrast between the black peel and the white interior. Black radishes also good in gratins and are delicious when cut into wedges and added to pans of roasted vegetables.

If you are looking for a milder type of radish, you might want to try a golden yellow one from Czechoslovakia, called Helios.

The Sicily Giant radish is a large heirloom variety originating from Sicily. It has a smooth, bright red skin and tastes hotter than some other radishes. It can grow up to 2 inches across the widest part.

Sicily Giant

Another type are known as a winter radishes or Daikon radishes. Some varieties include China Rose, Black Spanish Round or Philadelphia White Box. These are a Japanese variety of radish quite different from the red globe radish we are familiar with. It is long like a carrot and quite big (growing from 5 to 18 inches is hotter than red globe radishes, and its skin is tan colored rather than red, though inside it is still white. They are often pickled or dried, but are delicious grated into soups or added to roasted or braised vegetables. They aren’t usually eaten raw, but can be bright, crispy delights when peeled and cut into very thin slices.

Daikon Radish

Breakfast Radishes are often called “French Breakfast Radishes”, particularly in North America and got their name because the Victorians ate them for breakfast. These radishes are a red, oblong radish tapering to a whitened tip.

Radishes have many uses, but primarily fall into two different use categories – food and biofuel.

The taproot of the radish is the most commonly eaten portion, despite the entire plant being edible. The tops can be used as a leaf vegetable. There is no particular advantage, though, to saving the leaves. Radish tops aren’t usually eaten like other leaves of the cabbage family are, because they aren’t particularly tasty. Radishes are most often eaten raw, delivering a crisp texture with a spicy, peppery flavor. Radishes are a great low-cal snack; one cup of sliced radishes has only 19 calories. They are also often used in soup and salad recipes.

The radish seeds can also be used to extract seed oil. The seeds contain up to 48% oil that is not suitable for human consumption. However, that oil from the seeds can be refined into biofuels. There are several programs underway to develop this alternative fuel.

Most states grow radishes, but California and Florida boast the biggest crops in the United States. Radishes sold in bunches with their tops on, rather than in bunches with the tops removed, are the freshest (provided the leaves look healthy). Packaged radishes will last longer, though.   Radishes get stronger tasting as their growing season progresses; early ones will be relatively mild.

Cooking Tips for Radishes

Wash under cold water, cut off the tops and tails.

Most of the heat in radishes is in the skin. You can peel the skin off radishes if you want to, but they won’t taste or look as great. The radishes are most attractive served whole or in large slices.

If you wish to peel any of the radishes, you can use a vegetable peeler or paring knife, then slice or grate depending on how you are using them.

Radishes make a great addition to a relish tray. In France, they are often the way to start a meal: they are served with butter, sea salt and crusty bread. You split the radish with your knife, spread it apart a bit, put a bit of butter in, dip it in the sea salt on your plate and eat along with the bread.

Any type of Radish can also be cooked.

Equivalents for Radishes

1 bunch = 12 Radishes = 1 cup sliced

1 pound = 1 2/3 cup sliced

Storing Radishes

If you have bought them with the tops on, twist off and discard the tops, and store the radishes in a plastic bag in the refrigerator for up to two weeks.

If any seem to be going a bit soft before you use them, you can crisp them up again by soaking them in ice water for an hour or two.

 

As An Appetizer:

Radishes in Red Wine and Thyme

First trim and clean a bunch ( 15 to 25) radishes and set aside.

Use a large deep, skillet and add a tablespoon of butter and a tablespoon of olive oil.

Add half an onion cut into small pieces and cook till soft and brown.

Remove the onion to a bowl and add 1 clove of minced garlic and cook till aromatic.

Return onions and add 2 sprigs of fresh thyme leaves (chopped) to the pan.

Add one cup water and one 1/4 cup good red wine and heat to a simmer.

Add radishes and cook until tender.

Remove radishes with a slotted spoon and keep warm.

Reduce liquid to make a sauce.

A glass of red wine and some crusty bread are great pairings with this dish.

 

Prosciutto-Wrapped Radishes

Serves 2

Ingredients:

  • 6 long, red radishes
  • 6 thin slices prosciutto
  • Olive oil
  • Fresh black pepper

Directions:

Wash and peel radishes, leaving stems intact.

Carefully wrap each radish in a slice of prosciutto.

Drizzle with olive oil and season with freshly ground black pepper.

 

Sliced Baguette with Radishes and Anchovy Butter

Serves 8

Ingredients:

  • 1/4 cup unsalted butter, room temperature
  • 2 anchovy fillets, finely chopped
  • 1 tablespoon chopped fresh chives
  • Coarse kosher salt
  • 8 1/2-inch-thick diagonal slices baguette
  • 5-6 radishes (such as French Breakfast), trimmed, thinly sliced on diagonal
  • Additional chopped fresh chives (for garnish)

Directions:

Mix butter, chopped anchovy fillets and chives in a small bowl. Season with salt and freshly ground black pepper. Spread a thin layer of anchovy butter over 1 side of each baguette slice. Top each baguette slice with radish slices, overlapping slightly to cover bread. Garnish with additional chopped chives and serve.

 

As A Salad:

Red Radish and Greens Salad

4 servings

Ingredients:

Dressing:

  • 1 tablespoon lime juice
  • 2 tablespoons orange juice
  • 1 tablespoon white balsamic vinegar (or red wine vinegar)
  • 3 tablespoons walnut or olive oil
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon pepper
  • dash of salt

Salad:

  • 4 cups mixed greens
  • 1 cup thinly sliced red radishes
  • 1 large apple, quartered, cut into julienne strips
  • 1 orange, peeled, membranes removed and separated into sections
  • 1/2 cup shredded carrots
  • 1/2 cup fennel cut into julienne strips
  • 1/4 cup coarsely chopped walnuts, toasted
  • 1/4 cup feta cheese

Directions:

Place dressing ingredients in a large bowl, whisk together and set aside.

Combine greens, sliced radishes, apple strips, orange sections, shredded carrots and fennel strips in a large salad bowl.

Toss salad with dressing and place on four plates.

Garnish each salad with 1 tablespoon walnuts and 1 tablespoon feta cheese.

 

Roasted Radish & Farro Salad

Farro is an ancient type of soft wheat that is often used in soups and salads in Italy. Farro’s delicious nutty taste makes a wonderful base to bulk up cooked vegetable salads.

This recipe also gives you a chance to try radish leaves.  If this doesn’t appeal to you, you can leave them out or substitute another green, such as arugula.

Serves: 4

Ingredients:

  • 2 cups farro, rinsed
  • 1 bunch radishes, with green tops, rinsed well
  • 2 tablespoons olive oil, separated
  • Salt and pepper, to taste
  • 1 clove garlic, smashed and peeled
  • 2-3 tablespoons lemon juice

Directions:

Combine the farro with 6 cups of water and a pinch of salt. Bring to a boil, then cover and reduce to a simmer for about 30 minutes or until the grain is plump and chewy. Drain, then transfer to a large bowl.

Meanwhile, preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

Cut the greens off the radishes, chop and set aside. Quarter the radish roots and toss with 1 tablespoon of olive oil, salt and pepper. Spread evenly onto the prepared baking sheet and roast in the oven for 20-30 minutes or until browned and tender.

In a skillet over medium heat, add the remaining 1 tablespoon of olive oil and clove of garlic. Once the garlic begins to turn golden, add the radish greens and cook stirring until wilted, about 3 minutes. Discard the garlic and pour greens into the cooked farro.

Once the radishes have roasted, toss them with the farro and radish greens. Stir in the lemon juice with more salt and pepper to taste. Serve warm or at room temperature.

 

As In A Main Dish:

 

Pineapple Salsa with Radishes and Peppers

Try this sweet, spicy salsa on grilled, spice-rubbed chicken breasts, pork chops or turkey cutlets.

Yields about 3-1/2 cups

Ingredients:

  • 1/2 to 3/4 medium-size fresh pineapple, peeled, quartered, cored and cut into small dice (about 2 cups)
  • 4 large radishes, trimmed and cut into small dice (about 3/4 cup)
  • 1/2 medium orange or yellow bell pepper, cut into small dice (about 2/3 cup)
  • 3 tablespoons chopped fresh basil
  • 2 tablespoons fresh lemon juice
  • Kosher salt and freshly ground black pepper

Directions:

In a medium bowl, mix the pineapple, radishes, bell pepper, basil, lemon juice and 1/4 teaspoon each of kosher salt and pepper. Let stand while you grill the meat.

  

Chickpea, Carrot & Parsley Salad

Serves four to six as a vegetarian main dish; eight as a side dish.

 Ingredients:

  • 19-oz can chickpeas, drained and rinsed (about 2 cups)
  • 1 cup loosely packed fresh flat-leaf parsley leaves, very coarsely chopped
  • 1 cup loosely packed shredded carrot (about 1 large carrot)
  • 1/2 cup sliced radishes (about 6 medium)
  • 1/2 cup chopped scallions, white and green parts (about 4)
  • 3 tablespoons fresh lemon juice
  • 1 teaspoon ground coriander
  • Kosher salt and freshly ground black pepper
  • 6 tablespoons extra-virgin olive oil
  • 1/3 cup crumbled feta cheese
  • 1/3 cup toasted pine nuts

Directions:

Put 1/2 cup of the chickpeas in a mixing bowl and mash them into a coarse paste with a potato masher or large wooden spoon. Add in the remaining chickpeas along with the parsley, carrot, radishes, and scallions. Stir to combine.

In a liquid measuring cup, whisk together the lemon juice, coriander, 1/2 teaspoon salt and a few generous grinds of black pepper. Continue whisking, while adding the olive oil in a slow stream. Pour over the salad and toss gently. Season the salad with additional salt and pepper to taste. Top with the feta and pine nuts and serve with warmed pita bread, sliced into wedges.

 

Risotto with Radishes

This recipe goes well with grilled fish.

Serves 6 as main course

For risotto:

  • 6 cups reduced-sodium chicken broth (48 fl ounces)
  • 2 cups hot water
  • 2 tablespoons unsalted butter, divided
  • 1 medium onion, finely chopped (1 cup)
  • 3 garlic cloves, finely chopped
  • 1 pound Arborio rice (2 1/2 cups)
  • 2/3 cup dry white wine
  • 1/2 cup grated Pecorino Romano cheese

For radishes:

  • 1 tablespoon white-wine vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 pound trimmed radishes, julienned
  • 1 tablespoon finely chopped chives

Directions:

Bring broth and water to a simmer in a 3-to 4-quart saucepan. Meanwhile, heat 1 tablespoon butter in a 4-to 5-quart heavy pot over medium heat until foam subsides, then cook onion, stirring occasionally, until just softened, about 5 minutes. Add garlic and cook, stirring occasionally, until softened, about 1 minute. Stir in rice and cook, stirring, 1 more minute. Add wine and cook, stirring, until absorbed, about 1 minute.

Stir 1 cup simmering broth into rice and cook, stirring constantly, keeping at a strong simmer until absorbed. Continue cooking and adding broth, about 1 cup at a time, stirring frequently and letting each addition be absorbed before adding the next cup, until rice is just tender and creamy-looking but still al dente, 18 to 22 minutes. Thin with some of remaining broth if necessary (you will have some left over). Remove from the heat. Stir in cheese, 1 teaspoon salt, 1/2 teaspoon pepper and remaining 1 tablespoon butter.

Prepare radishes:

Whisk together vinegar, oil, 1/4 teaspoon salt and 1/8 teaspoon pepper. Toss radishes with dressing and chives. Serve risotto topped with radishes.

If you like to carve, radishes will work.

Related articles
About these ads

Posted by in anchovies, Appetizer, chickpeas, Dinner, farro, Healthy Italian Cooking, Herbs, Italian Cuisine, Prosciutto, Radishes, Risotto, Salad, Salad Dressing Tags:

4 comments

Celebrate Earth Day

April 22, 2013

Earth Day is the day designated for fostering appreciation of the earth’s environment and awareness of the issues that threaten it. In 1970, U.S. Senator Gaylord Nelson proposed a bill designating April 22 as a national day to celebrate the earth. At present, Earth Day is observed in 175 countries and coordinated by the nonprofit Earth Day Network (EDN). The passage of the Clean Air Act, the Clean Water Act and the Endangered Species Act are considered to be products associated with the 1970 Earth Day.

Each year, the Earth Day Network chooses a theme for Earth Day and this year the focus is ,”The Face of Climate Change”.  For Earth Day 2013, they are collecting and displaying images of how climate change has impacted your life and those around you. An interactive digital display of all the images will be shown at thousands of Earth Day events around the world.

The idea behind the theme is to personalize the challenge climate change presents by spreading the stories of those individuals, animals and places affected through imagery. Some of the images already part of the project include a man in the Maldives worried about relocating his family as sea levels rise, a polar bear in the melting arctic, a farmer in Kansas struggling to make ends meet as a prolonged drought decimates crops, a tiger in India’s dwindling mangrove forests, a child in New Jersey who lost her home to Hurricane Sandy, an orangutan in Indonesian forests ravaged by bush fires and drought and a woman in Bangladesh who can’t get fresh water due to more frequent flooding and cyclones. EDN is also including many images of people doing their part to address climate change: green entrepreneurs, community activists, clean tech engineers, carbon-conscious policymakers and public officials and average people committed to living sustainably.

There are Earth Day events happening in every corner of the U.S. and around the world and EDN encourages you to reach out to your local environmental organizations to see what opportunities there are.

It is important to remember that while we want many people engaged in Earth Day events, there are small actions that you and the young people in your life can take every day to help ensure a sustainable world.

  1. Start a vegetable garden: kids will learn how plants grow (and that vegetables don’t come from the grocery store) and your food will have traveled zero miles to reach your plate.
  2. Unplug electronics when you’re not using them: many electronics pull energy even when they are powered down.
  3. Earth Day is a good time to make a commitment to learning more about the environment and how you can help to protect it. Borrow some library books and read up on an issue such as pollution, endangered species, water shortages, recycling and climate change. Or, learn about a region you’ve never considered before, like the Arctic, the deserts, or the rain forests. Think about the issues that concern you the most and if you haven’t done so already, join a local group that undertakes activities to help protect the environment in your area.
  4. Buy as little as possible and avoid items that come in lots of packaging. Support local growers and producers of food and products – these don’t have to travel as far and so reduce greenhouse gas emissions. Take your drink container with you, and don’t use any disposable plates or cutlery. Recycle all the things you do use for the day or find other uses for things that you no longer use. Carry a cloth bag for carrying things in and recycle your plastic bags.
  5. Many of us take up a lot of natural resources with stuff we don’t really need, want or use. Ironically, there’s a still lot of people who don’t have basic necessities. Plus, a lot of your unwanted clutter can be used by local charities to resell for much-needed cash.
  6. Rid litter from our roadways. Many groups use the weekend of Earth Day to clear roadways, highways and neighborhood streets of litter that has accumulated since the last clean-up day. Many companies donate gloves and bags for clean-up groups and communities organize bag pick ups. Once the group has collected the trash and placed the recycled bags along the road, ask the public works department to pick the bags up. It’s a wonderful community project. Great for scout troops or rotary clubs.
  7. Try making up a simple vinegar-and-water counter cleaner or swap out your bleach cleaner for a less-toxic green-based one. You don’t necessarily have to give up your heavy-duty cleaners–just try using them when you really need to disinfect, rather than simply clean.
  8. Get your children involved. By giving their old toys and games to other children who could make use of them, older children learn two lessons: One is about giving to others and the second is about reusing and recycling instead of throwing things away.

Cook A Special Earth Day Meal.

Plan a menu that uses locally produced foods, is healthy and has minimal impact on the environment. Favor vegetable and bean products, as these use less resources to grow than mass-farmed meat. If you still would like meat, look for locally produced, grass fed, organic meat or wild caught, sustainable fish. Try and have organic food completely. Decorate the table with recycled decorations made by you and your friends.

Tuscan Kale and White Bean Soup

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 cup diced yellow onion
  • 4 large garlic cloves, roughly chopped
  • 1 (32 ounce) box low-sodium vegetable broth
  • 4 cups packed chopped kale
  • 1 (14.5 ounce) can Italian-style diced tomatoes
  • 1 (14.5 ounce) can no-salt-added cannellini beans, drained and rinsed
  • 2 large carrots, peeled and sliced
  • 1/2 teaspoon dried oregano
  • Grated Pecorino Romano cheese.

Directions:

In a large saucepan, heat olive oil over medium heat. Add onion and cook 3 minutes. Add garlic and cook 2 minutes longer. Add broth, kale, tomatoes, carrots and cover. Cook 5 minutes or until kale is tender. Add beans and oregano and heat thoroughly. Serve with cheese.

Mediterranean Grass-Fed Ground Beef Kebabs

Ingredients:

  • 1 1/4 pounds ground grass-fed beef
  • 1/4 cup grated white onion
  • 3 tablespoons finely chopped parsley
  • 2 teaspoons paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon extra-virgin olive oil

Directions:

Prepare a gas or charcoal grill for medium-high heat cooking.

In a large bowl, combine beef, onion, parsley, spices, salt and pepper. Using your hands or a large spoon, gently mix the ingredients together until just combined—do not overwork.

Have ready 4 long metal skewers; form the beef mixture into 8 short sausage shapes and thread 2 onto each skewer. Brush with oil and grill, turning frequently, until browned and just cooked through, about 5 minutes.

Serve skewers with Tabbouleh.

Tabbouleh

Ingredients:

  • 1 cup bulgur wheat, cooked according to package directions
  • 1 cup finely chopped flat-leaf parsley
  • 5 green onions, finely chopped
  • 2 cups small grape tomatoes, halved
  • 1 cucumber, peeled and seeded, thinly sliced
  • 1 lemon, juiced
  • 1/3 cup extra virgin olive oil
  • Sea salt, pepper and crushed red pepper to taste

Directions:

Combine all ingredients together in a large serving bowl. Taste and adjust seasoning with salt, pepper and lemon juice. Serve room temperature or chilled.

Strawberry Pie

Ingredients:

  • 8 ounces Italian amaretti cookies or graham crackers
  • 1/4 cup butter or vegan non-hydrogenated margarine, melted
  • 2 pounds strawberries, hulled and halved, divided
  • 1/2 cup sugar
  • 1/2 cup water
  • 1/4 cup cornstarch
  • Ice cream (optional)

Directions:

Pulse cookies in a food processor until finely ground. (You should have about 1 3/4 cups crumbs.) Add butter and pulse again until completely blended. Transfer to a 9-inch pie pan and press evenly into the bottom and sides. Chill in refrigerator or freezer while preparing filling.

Put half of the strawberries into a food processor and pulse until finely chopped and juicy; transfer to a medium pot. Add sugar, water and cornstarch and whisk to combine. Bring to a boil over medium heat and boil, stirring often, until very thick and glossy, 4 to 5 minutes. Transfer to a large bowl and set aside to cool, stirring occasionally, until lukewarm, about 20 minutes.

Fill crust with remaining strawberries, pour strawberry mixture over the top and smooth out to ensure it fills in the space between berries. Chill until set, 1 to 2 hours. Cut into slices, top with a spoonful of ice cream, if desired and serve.

 

Related articles

Posted by in Beans, Beef, berries, bulgur, Desserts, Dinner, Fruit, Grains, Healthy Italian Cooking, Italian Cuisine, pie, Soup, tomatoes Tags:

2 comments

Give Quinoa An Italian Accent

April 8, 2013

Quinoa is a complete protein containing all eight essential amino acids. It’s light and fluffy in texture but has that whole grain ability to fill people up.

The quinoa plant is native to the Andean regions of Peru, Bolivia and Chile on the continent of South America. There are many different types of quinoa, including wild quinoa which is still grown today. While wild quinoa has been cultivated as a crop in some areas, it is considered a weed in others. The quinoa we eat today has been cultivated in South America for around 5000 years. Archeological evidence suggests that some of the wilder forms of quinoa were also cultivated in this same region as long ago as 9,000 years.

Cultivating Quinoa

In the 16th century, when the Spanish invaded the Andes region, the Incas were forced into submission and the cultivation and consumption of quinoa was banned due to its association with non- Christian ceremonies. The Incas were forced to grow corn and potatoes instead, but some wild quinoa continued to grow and a small amount was able to be cultivated. So in secret, quinoa survived.

Quinoa was imported into the US in the 1970’s and has seen an increase in popularity in western cultures, particularly in the last 5  years. While quinoa is now commercially grown in some other areas of the world, the majority still comes from the same South American regions that it originated from.

Quinoa is generally available in prepackaged containers as well as bulk bins. Whether purchasing quinoa in bulk or in a packaged container, make sure that there is no evidence of moisture. When deciding upon the amount to purchase, remember that quinoa expands during the cooking process to several times its original size. If you cannot find it in your local supermarket, look for it at natural foods stores, which usually carry it.

The most common type of quinoa you will find in the store has an off-white color but red and black quinoa are becoming more available.

Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator.

Quinoa has a coating on it called saponin that is very bitter. Place the quinoa in a fine strainer and run it under cold water for a few minutes before placing it in boiling water.

Quinoa has a light, fluffy texture when cooked. Its mild, slightly nutty flavor makes it a great alternative to white rice or couscous. Quinoa cooks quickly, so it adds an element of ease to any recipe. This is not typically a grain used by Italian cooks, but it provides much nutritional value and flavor when added to Italian flavored soups.

How To Cook Quinoa

Makes about 4 cups

Ingredients:

1 cup quinoa

2 cups water

1/2 teaspoon salt

Method: Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add water and salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside, off the heat, for 5 minutes; uncover and fluff with a fork.

Italian Style Quinoa

Serves: 4-5

Ingredients:

  • 1/2 onion, chopped
  • 2 plum tomatoes, seeded and chopped
  • 1 green bell pepper, chopped
  • 1 celery, chopped
  • 1 cup of quinoa
  • 2 garlic cloves, minced
  • 3 tablespoons tomato paste
  • 2 tablespoons fresh basil, chopped and loosely packed
  • 1 teaspoon oregano

Directions:

Cook quinoa according to package (usually takes about 10-15 minutes).

While quinoa is cooking heat oil over low/medium in separate pan.

Add diced onion, tomato, celery, green pepper and cook until soft, approximately 10 minutes, stirring often.

Add tomato paste and garlic, stir to combine all ingredients, cook two minutes.

Add basil and oregano, stir to combine, and cook for two more minutes.

Once quinoa is done cooking combine the vegetables mixture with the quinoa and mix well.

Garnish with fresh Italian parsley and serve warm.

Lentil Quinoa Salad

4 servings

Ingredients:

  • 1/2 cup quinoa
  • 1 1/4 cups water, plus 2 cups water
  • 1/2 cup lentils
  • 1 cup cherry tomatoes, quartered
  • 1/4 cup sliced kalamata olives
  • 1 teaspoon Dijon mustard
  • 2 tablespoons red wine vinegar
  • 1/4 cup olive oil
  • 1/4 teaspoon garlic powder
  • 1 lemon, zested
  • Kosher salt and freshly ground black pepper
  • 2 green onions (scallions), chopped
  • 1 tablespoon chopped fresh mint leaves
  • Salt and pepper to taste

Directions:

Put the quinoa in a sieve and rinse in cold water. In a large microwave-proof bowl with a cover, add the rinsed quinoa and 1 1/4 cups water. Cover and microwave on high for 9 minutes. Let it sit for 2 minutes then stir. Quinoa should be tender enough to eat, but with a little bite.

Put the lentils in a sieve and rinse in cold water. In a saucepan, simmer the lentils in 2 cups water until the lentils are tender, but not mushy, about 25-30 minutes. Drain and cool.

In a small bowl, whisk the mustard and vinegar together. Drizzle in the oil to make an emulsion. Add the garlic powder, lemon zest, salt and pepper.

To assemble the salad:

Mix the quinoa, lentils, green onions, tomatoes. olives and chopped mint. Top the salad with the dressing, toss to coat and serve.

Quinoa Stuffed Zucchini

Ingredients:

  • 3-4 medium zucchini 
  • 1 tablespoon olive oil
  • 3 links turkey Italian sausage, casing removed
  • 1/2 Vidalia onion, diced
  • 2 cloves garlic, minced
  • 3/4 cup fresh plum tomatoes, chopped
  • Handful of fresh basil, chopped
  • a few sprigs of fresh thyme and oregano, leaves removed and chopped
  • 1/2 cup dry quinoa, cooked
  • 1/4 cup chicken or vegetable broth
  • 1/4 cup grated Pecorino-Romano cheese plus more for topping
  • salt and pepper to taste

Directions:

Preheat oven to 375 degrees F.

Cut a slice off the side of the zucchini to create a large boat. Scoop out the inside of the squash leaving a shell and bake the shell in the preheated oven for 15 minutes.

Dice the scooped out zucchini to use in the filling.

While the zucchini shells bake, brown the turkey sausage in olive oil over medium heat, breaking it up into small pieces as it cooks.

Add the onions, garlic, tomatoes and diced zucchini. Cook until softened (about 5-10 minutes).

Add the herbs, quinoa and broth and cook for a few more minutes.

Remove from heat and mix in the cheese and salt and pepper.

Removes the shells from the oven and stuff them all as full as possible with the sausage mixture.

Sprinkle with additional Pecorino-Romano cheese and return to oven to bake for at least another 20 minutes or longer depending on the size of the zucchini boats.

Wild Mushroom Quinotto

Serves 2 as a main course, 4 as a side dish or appetizer

Ingredients:

  • 1 cup quinoa
  • 3 cups warm low-sodium vegetable or chicken broth and the liquid used to rehydrate porcini mushrooms
  • 1/2 ounce dried porcini mushrooms, broken into small pieces and rehydrated (see Step 1)
  • 1 tablespoon butter
  • 8 ounces cleaned fresh mushrooms (cremini, shiitake, porcini, chanterelles, etc.) sliced or cut into bite-size pieces
  • 1 onion, diced
  • 3 cloves garlic, coarsely chopped
  • 3 to 4 tablespoons sour cream
  • A grating of fresh nutmeg
  • Several leaves fresh basil, shredded

Directions:

1. To rehydrate porcinis: cover in boiling water and let soften 20-30 minutes; or you can boil them for about 5 minutes to rehydrate faster. Save the liquid to add to the broth for cooking the quinoa, but make sure to strain the liquid through a coffee filter to remove any sand or residue.

2. In a heavy nonstick frying pan over medium-low heat, lightly toast the quinoa until slightly golden, about 5 minutes. Pour in 1 cup of the liquid, stirring as you go. Add the rehydrated porcini mushrooms and stir frequently.

3. When the liquid has been absorbed by the grains, add more of the liquid a little at a time, continuing until the grains have absorbed it all and are tender but al dente, about 15-25 minutes total.

4. In a saute pan melt butter over medium-high heat and add the fresh mushrooms and the onion ,cooking until lightly browned and softened, about 10 minutes. Add the garlic about halfway through.

5. Add the mushroom mixture, sour cream and nutmeg; to the quinoa, cover and remove from the heat. Let stand for 10 minutes, then fluff with a fork, garnish with the basil and serve.

Quinoa Pasta

Try this pasta with your favorite spaghetti sauce and meatballs. It is also great with basil pesto sauce.

Quinoa Spaghetti With Meat Sauce

Makes 4 servings

1 lb. quinoa spaghetti

Sauce:

  • 2 tablespoons olive oil
  • 1 medium yellow onion, minced
  • 1/2 lb. lean ground turkey
  • 1/2 lb. Italian turkey sausage, casing removed
  • 4 cloves garlic, minced
  • 1-6oz. can tomato paste
  • 2 26-oz containers Pomi chopped tomatoes
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon sugar
  • 1/4 teaspoon crushed red pepper flakes
  • 1/2 teaspoon dried oregano
  • 1/2 cup fresh basil, chopped

Directions:

Heat the olive oil in a large saucepan over medium heat. Add the ground turkey and the turkey sausage and cook until no longer pink. Add the onion and cook until softened, 6-8 minutes. Add the garlic and tomato paste and cook until fragrant, another 2-3 minutes. Add the tomatoes, salt, pepper, sugar, red pepper flakes, and oregano and stir to combine well. Simmer until thickened.

Taste and adjust seasoning.

Bring a large pot of salted water to a boil. Cook the quinoa spaghetti according to package directions. Do not overcook. Drain and set aside.

To serve, toss the cooked spaghetti with the meat sauce and place in a large serving bowl. Garnish with sprigs of fresh basil. Serve with crusty Italian bread and Parmigiano-Reggiano cheese on the side. 

 

Related articles

Posted by in Healthy Italian Cooking, lentils, meat, mushrooms, Pasta, quinoa, Quinoa Pasta, Risotto, Salad, Sausage, zucchini Tags:

6 comments

Italian Spring Salads

April 4, 2013

Salads are no longer the bowls of lettuce and tomatoes of yesterday. Today’s modern salads are full of zest and flavor and are often served as meals in and of themselves. Some of the most diverse salads are those that come from Italy. Authentic Italian spring salad recipes provide light, flavorful alternatives to heavier meals and bring a little taste of Old World Italy to your dining table, often with ingredients that are already in your kitchen.

A classic insalata mista (salad of mixed greens) often combines a variety of whatever salad ingredients are freshest and in season. Romaine and other Italian lettuces, Belgian endive, arugula, radicchio, dandelion greens, very young radish tops, sorrel leaves, chive flowers or fresh young herb leaves (oregano, basil or thyme) are a few of the possibilities.

Italian Salad Making Basics

Greens should be loosely wrapped in damp paper or cotton towels and refrigerated until shortly before the salad is to be prepared. Using wooden utensils will help avoid bruising tender greens.

Extra virgin olive oil is always the most essential ingredient and that is usually simply combined with white or balsamic vinegar or lemon, which is especially common in the central southern region of Italy. Only in the last generation or so have Italians begun to explore more elaborate vinaigrettes and dressings.

In any discussion of salad dressings, there are just a couple of things to keep in mind: Always apply the dressing just minutes before serving it, otherwise, the vinegar or lemon will wilt the lettuce leaves. Only dress the amount of salad you intend to eat. You can store the rest in the refrigerator with a wet kitchen towel on top of it. (Tupperware is perfect for storing salad; just be sure the lettuce is thoroughly dry.) If you have any leftover salad dressing, most can be stored in the refrigerator for a few days or more.

Another very important thing to remember before applying whatever dressing you choose, is that it is crucial that you thoroughly dry the lettuce after you’ve washed it; there is nothing worse than a salad with soggy lettuce. If you use a spinner-which is a really great invention-after the first spin, be sure to stop and turn the lettuce. Sometimes the leaves act as a kind of a screen, impeding the water from actually being expelled. If you spin and turn the lettuce a couple of times, you can be sure to enjoy a crisp salad later.

For most green salads, the serving bowl and individual salad plates should be chilled slightly, while the dressing should be at room temperature.

Lemon Dressing

Classic Italian Vinaigrette

Yield: About 1 1/2 cups

Make this dressing up to a week ahead. Add it sparingly to greens along with cracked black pepper.

Ingredients:

  • Juice of 1 lemon
  • 4 tablespoons red wine vinegar
  • Coarse salt to taste
  • 3/4 cup olive oil
  • 1 teaspoon freshly ground cracked pepper

Directions:

Combine lemon juice, vinegar and salt in small bowl or jar. Stir to dissolve salt. Whisk in olive oil. Let stand 10 minutes. Add pepper add additional salt, if desired.

Spring Salads

One of the most flavorful of traditional Italian spring salads is also one of the easiest to prepare. Insalata Caprese is a light, savory salad made from tomatoes, fresh mozzarella cheese, basil leaves, olive oil and seasonings. To prepare: slice four large, ripe tomatoes into slices 1/4 inch thick. Slice 1 pound of fresh mozzarella cheese into 1/4-inch thick slices. On a large platter, place tomato and mozzarella slices along with fresh basil leaves in intermittent layers. Drizzle with 3 tablespoons of extra virgin olive oil. Before serving, sprinkle with cracked black pepper and sea salt to taste. Serve cold.

The most classic version of Italian spring salad contains fresh ingredients such as grated Parmesan cheese, fresh garlic and black olives. To prepare: in a medium-size bowl whisk together 2 tablespoons of red wine vinegar, 1 tablespoon of water, one clove of roasted and finely minced garlic and 1/2 teaspoon of dried, crushed oregano. As you whisk the combination, slowly add 4 teaspoons of olive oil. Set the mixture aside. In a large, separate bowl, combine 4 cups of mixed spring salad, one medium yellow bell pepper cut into thin strips, one fresh red onion cut into rings and 1/4 cup of fresh black olives. Toss salad until well mixed and then top with dressing mixture. Before serving, season with fresh ground black pepper and 2 tablespoons of grated Parmesan cheese. Serve cold.

Insalata Primavera is a light, but hearty salad that will easily substitute for heavier dishes for warmer weather lunches or suppers. To prepare: in a large bowl, combine 18 cooked, yet still firm, asparagus spears that have been chopped into 2-inch pieces, 1/2 pound of fresh green beans that have been cooked and cut in half, six cooked and sliced artichoke hearts, three large peeled and diced tomatoes and 1 thinly sliced peeled cucumber. In a medium-size glass jar, combine 2/3 cup of extra virgin olive oil, 1/3 cup of your favorite white wine vinegar, 2 tablespoons of fresh chopped basil and salt and pepper to taste. Place a lid on the glass jar and shake vigorously until mixed well. Drizzle the dressing over the salad before serving. Serve cold.

Arugula Salad with Salami and Pecorino Cheese

Serves 4

Ingredients:

  • 1/2 clove garlic, pounded to a paste with a pinch of salt
  • 1-1/2 tablespoons red-wine vinegar or freshly squeezed lemon juice; more as needed
  • 1/4 cup extra-virgin olive oil
  • 1 bulb fennel, trimmed
  • 4 large handfuls arugula, about 5 oz, washed and dried
  • Kosher salt
  • 4 oz piece of stick salami, cut into 1/8- to 1/4-inch dice
  • 3 oz aged Tuscan Pecorino cheese, cut into 1/8- to 1/4-inch dice

Directions:

Combine the garlic and vinegar or lemon juice in a small bowl. Let sit for 10 minutes. Whisk in the oil. Taste and add more salt or vinegar, if necessary.

Just before serving, use a mandolin to thinly slice the fennel. In a large work bowl, combine the shaved fennel with the arugula, salami and cheese. Season with salt and pepper to taste. Gently toss with just enough vinaigrette to lightly coat the greens.

With a delicate hand, transfer the salad to a platter or individual serving plates, making a fluffy pile of greens. Sprinkle the salami and cheese that have fallen to the bottom of the bowl on top. Serve immediately.

Tortellini Salad Italiana

Ingredients

  • 2-9 oz packages fresh cheese and spinach tortellini (refrigerated, prepared according to package directions)
  • 2 cups yellow bell pepper, thinly sliced
  • 1 cup fresh small mozzarella cheese balls (bocconcini), halved
  • 1 cup tomato vinaigrette dressing, recipe below
  • 1/2 cup prosciutto, thinly sliced
  • 12 cup basil, thinly sliced
  • black pepper, fresh cracked

Directions:

Combine prepared pasta, bell peppers, cheese, vinaigrette, prosciutto, tomatoes and basil in medium bowl. Sprinkle with pepper. Refrigerate for 1 hour

Tomato Vinaigrette

Ingredients:

  • 1 1/4 cups extra virgin olive oil
  • 4 cups fresh tomatoes, seeded and finely diced
  • 4 tablespoons chopped tarragon leaves
  • 4 tablespoons chiffonade basil leaves
  • 2 tablespoons minced parsley leaves
  • 2 minced shallots
  • 6 tablespoons lemon juice

Directions:

In a nonreactive mixing bowl, combine the diced tomatoes, herbs, shallots, lemon juice and 1 1/4 cups olive oil. Mix to combine and season with salt and pepper.

Warm Bean Salad With Fresh Herbs and Olives

An excellent side dish to meat or fish. Also good with shrimp added to the salad.

Ingredients:

  • 3 cups cooked and drained white beans (or canned). If made from dried beans, save about 1/3 cup of cooking liquid.
  • 2 tablespoons extra-virgin olive oil.
  • 2 garlic cloves, minced
  • 1/2 teaspoon finely chopped fresh rosemary
  • 1/2 teaspoon finely chopped fresh thyme
  • Scant 1/3 cup bean cooking liquid, water or chicken broth
  • 1/2 cup black olives, pitted and chopped
  • 3 tablespoons chopped fresh flat-leaf parsley
  • 4 large fresh basil leaves, torn into small pieces or chopped
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt or to taste
  • Freshly ground black pepper, to taste

Directions:

Place the beans in a medium nonstick skillet and set aside.

Prepare herb mixture. Combine olive oil and garlic in a small skillet and cook on low heat until garlic is soft, about 3 minutes.

Increase heat slightly and add rosemary and thyme. Cook until the herbs begin to sizzle- do not let garlic burn.

Add the bean cooking liquid (or other stock) and olives, increase heat and boil for two minutes. Remove from heat.

Scatter the parsley and basil over the beans in the other skillet. Pour the dressing over them and cook over medium-high heat until the liquid is almost all absorbed by the beans.

Remove from heat and add the lemon juice, salt and pepper. Serve warm or at room temperature.

Italian Seafood Salad with String Beans

Ingredients:

  • 1/2 cup extra-virgin olive oil
  • 3/4 pound shelled and deveined large shrimp
  • Salt and freshly ground pepper
  • 1 1/2 teaspoons finely chopped garlic
  • 1 cup water
  • 1/2 pound cleaned squid, bodies cut crosswise into 1/2-inch-thick rings, tentacles halved lengthwise
  • 1/2 pound bay scallops or quartered sea scallops
  • 1 pound mussels, scrubbed and debearded
  • 1 1/2 pounds small clams scrubbed
  • 3 tablespoons fresh lemon juice
  • 1 pound mixed yellow wax and green beans, ends trimmed, beans cut into 2-inch lengths
  • 1 cup cherry tomatoes, finely chopped
  • 2 tablespoons shredded basil leaves
  • 1 tablespoon minced flat-leaf parsley
  • Cayenne pepper
  • Lemon wedges, for serving

Directions:

In a large skillet, heat 1 tablespoon of the olive oil until shimmering. Add the shrimp, season with salt and pepper and cook over high heat, stirring occasionally, for 1 minute. Add 1/2 teaspoon of the garlic and cook, stirring, until the shrimp turn a light pink, about 1 minute. Transfer the shrimp to a platter. Add the water to the skillet and cook over high heat, scraping up any browned bits stuck to the bottom of the pan. Pour the pan juices into a bowl and wipe out the skillet.

Heat 1 tablespoon of olive oil in the skillet. Add the squid and scallops. Season with salt and pepper and cook, stirring, for 1 minute. Add 1/2 teaspoon of the garlic and cook just until fragrant, about 1 minute longer. Transfer to the platter.

Pour the reserved pan juices from the bowl into the skillet and cook over high heat, scraping up any browned bits stuck to the bottom of the pan. Add the mussels, clams and the remaining 1/2 teaspoon of garlic and bring to a boil. Cover and cook over high heat until the shells open, about 5 minutes. Using a slotted spoon, transfer the mussels and clams to a large bowl; discard any that do not open. When the shells are cool enough to handle, remove the meat and add it to the platter.

Pour any accumulated shellfish juices into the skillet and bring the liquid to a boil. Simmer over moderate heat until reduced to 1/4 cup. Pour the liquid into a large bowl. Add the lemon juice and the remaining olive oil and let cool. Stir in all of the seafood and let marinate in the refrigerator for 30 minutes.

Meanwhile, in a medium saucepan of boiling salted water, cook the beans until crisp-tender, about 5 minutes. Drain and cool under running water; pat dry. Add the beans, basil, tomatoes and parsley to the seafood salad. Season with salt and cayenne and serve with lemon wedges.

Related articles

Posted by in arugula, Beans, Cheese, Fish, Healthy Italian Cooking, Italian Cuisine, Lettuce, Pasta, Prosciutto, Salad, Salad Dressing, tomatoes, Vegetables Tags: , , , ,

2 comments

Have You Ever Tried Fava Beans?

March 18, 2013

Jack’s magic beans that grew overnight into a beanstalk were very probably fava beans or, as the English call them, broad beans. Americans, however, have been slow to appreciate this great tasting vegetable, even though, their flavor is smoother, sweeter and richer than most other beans.

But we may be undergoing a spring awakening.The pale green beans in the big floppy pods have been an early spring food in many countries for centuries. Favas — also known as Windsor beans, English beans, horse beans and pigeon beans — have long been a diet staple in Asia, the Middle East, South America, North Africa and Europe.

These ancient beans are one of the oldest cultivated plants and among the easiest to grow. They were the only beans Europeans ate before they discovered America and all its legumes. Explorers took American beans back to Europe and introduced the fava to America, which never really caught on.

After preparing them, you begin to understand why. This is a labor-intensive process. First, you string and shuck the beans, then parboil them so that the waxy coating can be removed. It is an afternoon event and, for Americans, not a great use of their time.

Unshelled, fresh favas look like giant, bumpy string beans. They are 5 to 7 inches long and lined with padding that looks like cotton batting. You don’t want to buy beans that are bulging out of the pod — which means they are probably old.

The beans have a buttery texture, a slight bitterness and a nutty flavor. Their fresh green color is a welcome sign of spring.

Fresh fava beans are purchased in the shell, so you’ll have to buy a lot more beans than you might think. One pound of un-peeled beans will give you roughly 1/3 cup of favas.

How to get to the bean:

  1. First, remove the beans from the pods (much like you would when shelling peas) by running a finger up the seam of the pod, splitting it open and removing the beans. There are about 4 to 5 beans per pod.
  2. At this point you’ll notice that the bean has a thick white skin around it which also needs to be peeled off. 
  3. To remove the second skin, there are two different methods. The first is to make a small slit with a knife along the edge of the bean to pop the bean out of its skin.
  4. The alternate, and more popular, method is to put the fava beans in boiling salted water to blanch for 30 seconds. Remove the beans from the boiling water and submerge them in ice cold water to stop the cooking process. This step softens the second skin, making it easier to remove.
  5. With your fingers, squeeze the bean out from its skin.
  6. Now, you can use the beans as directed in any recipe of your choice.

Fava beans have been a staple of Mediterranean and Middle Eastern cuisines for centuries and they are used in appetizers, omelets, salads, soups, dips, pasta dishes and casseroles. Many home cooks like to add favas to minestrone soup and favas can sometimes substitute for garbanzos in falafel patties.

I am most familiar with dried favas, which are greenish-brown and large compared to most beans and flat with a distinctive slim black eye. I often use these because fresh fava beans are not easy to find.

Dried Fava Beans

When You Can’t Find Fresh

Fresh fava beans have a short season, but they’re available in other forms to enjoy all year long.

Peeled frozen beans can be used in place of fresh, with slightly increased cooking times (follow the directions on the label).

Many people are familiar with dried favas and they are often imported from Italy. These are excellent for soup.

Canned or bottled favas are available in most supermarkets, but these tend to be the least favorable way to enjoy these beans. Often, the tough outer skin has not been removed and the beans can be high in sodium. If you use canned or bottled beans, be sure to rinse, drain and peel them, if necessary.

Favas are nutrition superheroes. They are high in fiber and iron and low in sodium and fat. They have no cholesterol but are high in protein.

Fava beans are popular in Italy.

They are often served as a first course spring salad with young sheep’s cheese tossed with olive oil, lemon juice, parsley and a little hot pepper. Next on the menu: could be fresh favas quickly sauteed with seafood and herbs or cooked fava beans pureed with cream and butter. Fava beans can be served simply boiled, mashed and spread on crostini, or added to spring stews and soups. They are often paired with artichokes or other spring vegetables such as peas and morels (mushrooms).

Italians credit the fava bean as a factor in saving Sicilians from starvation. Since then, the fava has been considered good luck. The myth of the fava bean began during the famine in Sicily, where the beans were used as fodder for cattle. To survive, the farmers prepared them for the table. Hence, they considered themselves lucky to have them.

Fava beans play a large role in the Sicilian tradition of the St. Joseph Table. which is held in March to honor the saint. They may be served in a frittata or in garlic sauce during this celebration. When dried, roasted and blessed, they become the very popular “lucky bean.” Legend has it that you will never be broke as long as you carry one. Some people believe that if you keep one in the pantry, there will always be food in the kitchen. The bean is also a symbol of fertility, since it grows well even in poor, rocky soil. Italians would carry a bean from a good crop to ensure a good crop the following year.

 Fava Bean Recipes:

Fresh Fava Bean and Pecorino Salad

Fava beans are a spring favorite in southern and central Italy. This salad, adapted from Patricia Wells’, Trattoria, (William Morrow 1993) is popular as a starter or as part of an antipasto spread. If you can only find a hard grating pecorino, use a soft goat cheese. If there are leftovers, saute the beans and cheese with a little oil in a small skillet. They are fragrant and delicious as a warm appetizer.
Makes 8 to 12 servings

Ingredients:

  • 2 pounds fresh unshelled fava beans (about 2 cups shelled beans)
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon freshly squeezed lemon juice
  • 1 teaspoon dried leaf oregano
  • 3 tablespoons fresh flat-leaf parsley leaves, snipped with scissors
  • 1/8 teaspoon crushed red peppers (hot red pepper flakes), or to taste
  • 8 ounces soft sheep’s milk cheese such as a pecorino or a soft fresh goat’s milk cheese, cut in small cubes
  • Salt and freshly ground black pepper to taste

Directions:

Shell and parboil the beans as directed above in how to get at the bean.
In a medium bowl, combine all ingredients and toss to blend. Taste for seasoning.

Arugula and Fava-Bean Crostini

8 servings

Ingredients:

  • 1 cup shelled fresh fava beans (1 1/4 pounds in pods) or shelled fresh or frozen edamame (soybeans; 3/4 pounds in pods)
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil, divided, plus additional for drizzling
  • 1 1/2 cups packed baby arugula (1 1/2 ounces), divided
  • 3 tablespoons grated Pecorino Romano or Parmigiano-Reggiano cheese
  • 1/4 teaspoon grated lemon zest
  • 1/2 teaspoon fresh lemon juice
  • 1 baguette
  • 1 garlic clove, halved crosswise
  • 16 mint leaves

Directions:

Preheat oven to 350°F with rack in middle.

Cook fava beans in boiling water, uncovered, until tender, 3 to 4 minutes, then drain and transfer to an ice bath to stop cooking. Gently peel off skins.

Pulse fava beans in a food processor until very coarsely chopped, then transfer half of mixture to a large bowl. Add 1/4 cup oil, 1/2 cup arugula, cheese, lemon zest and juice, 1/2 teaspoon salt and 1/8 teaspoon pepper to favas in processor and purée until smooth. Add to bowl. Coarsely chop remaining cup arugula and gently fold into fava-bean mixture.

Cut 16 diagonal slices (1/3 inch thick) from baguette and put on a 4-sided sheet pan. Drizzle with remaining tablespoon oil. Bake until pale golden and crisp, 8 to 10 minutes. Rub with cut side of garlic.

Spoon fava-bean mixture onto baguette toasts, then drizzle with oil and top with mint.

Shrimp and Fava Beans with Thyme

Makes 2 entree servings or 4 appetizer servings

Ingredients:

  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • About 2 ounces firm, salty ham such as prosciutto, cut into tiny dice (about 1/3 cup)
  • 1/4 teaspoon minced garlic
  • 3/4 pound shrimp, shelled and deveined
  • 1 pound fresh, unshelled fava beans
  • 1 teaspoon minced fresh thyme
  • Salt and pepper, to taste

Directions:

Shell fava beans according to instructions above.

Heat oil and butter in skillet over moderate heat. Add ham and garlic and toss for a minute. Add shrimp, favas and thyme and toss just until shrimp turn pink.

Sprinkle with pepper and salt. Serve immediately.

Fava Bean and Pasta Soup from Sicily

Serves 4 to 5

Ingredients

  • 1 pound fresh, young fava beans
  • 1½ tablespoons extra virgin olive oil
  • 1 medium onion, chopped
  • 2 ounces pancetta, chopped
  • 6 cups cold water
  • 1/4 pound linguine or spaghetti, broken into 1½-inch lengths
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh mint
  • 1 tablespoon chopped fresh parsley
  • 2 teaspoons sea salt
  • Freshly ground black pepper

Directions:

Remove the beans from the pods, shell and pick off the little buds that appear on the side of the beans. (See photo above.)

Place the oil and onion in a large saucepan over low heat, cover, and cook for about 5 minutes, until the onion sweats.

Add the pancetta and saute for 8 to 10 minutes, until it begins to color. Add the water and bring to a boil. Add the beans and partially cover. Cook over medium-low heat for 30 to 40 minutes, until the beans are tender. The timing depends on the freshness of the beans.

When the favas are tender, stir in the pasta and cook until the texture is al dente, about 6-8 minutes or so, stirring now and then, to prevent the pasta from sticking together.

Remove from the heat, add basil, mint, parsley and salt and pepper to taste. Serve.

Variation: If fresh fava beans are not to be found, you can use 5 ounces (3/4 cup) dried fava beans instead. Dried fava beans have to be soaked overnight.

To make this soup using dried fava beans, bring the drained, soaked beans and 8 cups water to a boil in a soup kettle; simmer until the beans are tender, about 45 minutes. Drain, reserving the bean cooking liquid; cool the beans. Remove and discard the tough outer skin from the fava beans. Follow the recipe instructions, adding the cooked fava beans and 6 cups of the bean cooking liquid just after adding the pancetta. Bring to a boil, add the pasta and proceed with the recipe instructions.

 

Poached Chicken Breast with Spring Fava Beans

Makes 4 servings

Ingredients:

  • 1 cup fava beans, shelled
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 2 medium leeks, washed well, trimmed and cut into long strips
  • 4 fingerling potatoes, cut in half lengthwise
  • 4 cups Chicken Stock
  • 1/2 cup finely chopped fresh parsley
  • 1 tablespoon finely chopped fresh oregano
  • 4 teaspoons fresh lemon juice
  • 4 sprigs fresh oregano for garnish

Directions:

Bring a pot of water to a boil. Prepare a bowl of ice water. Immerse the fava beans in the boiling water for 1 to 2 minutes. Drain and plunge the beans into the ice water for 30 seconds to stop the cooking process. Drain. To remove the fibrous shells from the blanched fava beans, make an incision on one end of the shell with your fingernail, pop the bean out, and discard the shells. Set aside.

Place the chicken breasts, leeks and potatoes into a medium-size pot; add the stock, set over medium heat and bring to a simmer; cook, covered, for 15 to 20 minutes. Stir in the fava beans, parsley and oregano; continue to simmer for 2 to 3 minutes.

Remove the chicken from the broth and cut into thin slices. Place equal portions of chicken, beans, leeks and potatoes into 4 serving bowls, pour a little broth over all and drizzle 1 teaspoon lemon juice on each bowl. Garnish with oregano sprigs. Serve immediately.

Related articles

Posted by in Beans, Bread, Cheese, Chicken, fava, Healthy Italian Cooking, Italian Cuisine, onion, Pasta, potatoes, Salad, shrimp, Soup, Vegetables Tags:

2 comments

Hearty One Pot Meals

February 19, 2013

The one dish meal, while an inventor cannot be named, probably began life during prehistoric times, when whatever foods were available were thrown into a pot and cooked for the tribe’s dinner. Soups and stews made with harvested vegetables and hunted game were most likely the first one dish meals. As cooking processes advanced from an open fire to microwaves and convection ovens, the one dish meal has survived and thrives for busy families.

One dish meals provide the cook with a way of feeding the family without a lot of fuss. Because only one dish or pot is used in the preparation, after meal cleanup is quick. One dish meals also allow for the combining of various leftovers into a new meal that is fresh and appealing to eat.

Types of one dish meals can range from simple soups to elaborate meals, such as Beef Stroganoff or Italian Lasagna. Many one dish meals are considered to be comfort foods with macaroni and cheese topping the list. Pot pies, another popular one dish meal, are most often made with chicken or turkey and vegetable leftovers from previous meals. The crock pot revolutionized one dish meals with the idea that a busy cook could have dinner waiting to be served when returning home from work.

Most one dish meals usually combine a protein, one or more vegetables and a starch such as pasta or rice. These meals can be oven baked or cooked on the top of the stove. Since most meals are prepared by simply combining ingredients, one dish meals are a good way to introduce children to cooking.

One dish meals can be made to feed a single person or a crowd. Many pot luck meals include numerous one dish meals meant to serve a number of people. Casserole dishes that can be warmed up in minutes are a popular way to introduce yourself to new neighbors or help a friend who is ill.

Chicken in Mushroom Sauce

4 servings

Ingredients:

  • 3 pounds meaty chicken pieces (breast halves, thighs)
  • 2 tablespoons olive oil
  • 4 medium carrots, cut into 1-inch pieces
  • 1 cup frozen small whole onions
  • 1/4 cup dry vermouth or white wine
  • 1 -14 ounce can low sodium chicken broth
  • 3 tablespoons chopped fresh parsley
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon chopped fresh rosemary
  • 8 ounces fresh shiitake mushrooms, stemmed and halved

Directions

Remove skin from chicken. Sprinkle chicken with salt and ground black pepper. In 12-inch skillet, cook chicken in hot oil over medium heat about 10 minutes or until golden brown, turning to brown evenly. Remove chicken.

Add carrot and onions to skillet. Cook about 5 minutes or until onions are golden brown, stirring occasionally. Add vermouth, stirring to scrape up browned bits. Return chicken to skillet. Pour broth over chicken; sprinkle with parsley, thyme, and rosemary.

Bring to boiling; reduce heat. Cover and simmer about 40 minutes or until chicken is tender and no longer pink, adding mushrooms during last 10 minutes of cooking.

White Bean and Sausage Stew

6 to 8 servings.

Ingredients:

  • 2 tablespoons extra virgin olive oil, more for serving
  • 1 pound sweet Italian sausage, cut into 3/4-inch thick slices
  • 1 tablespoon tomato paste
  • 1/2 teaspoon oregano
  • 3 medium carrots, finely diced
  • 3 celery stalks, finely diced
  • 1 onion, chopped
  • 2 garlic cloves, finely chopped
  • 1 pound dried Great Northern beans, rinsed and picked through
  • 2 teaspoons kosher salt, or to taste
  • 2 thyme sprigs
  • 1 large rosemary sprig
  • 1 bay leaf
  • 2 teaspoons balsamic vinegar, more for serving
  • 1/2 teaspoon ground black pepper, more to taste.

Directions:

Heat the oil in a large stockpot over medium-high heat. Add the sausage and brown until cooked through, about 7 minutes. Using a slotted spoon, transfer to a plate lined with a paper towel.

Add the tomato paste and oregano to the pot. Cook, stirring, until dark golden, about 2 minutes. Add the carrots, celery, onion and garlic. Cook, stirring, until the vegetables have softened, about 5 minutes. Stir in the beans, 8 cups water, salt, thyme, rosemary and bay leaf. Turn the heat up to high and bring to a boil. Then reduce heat to low and simmer gently until the beans are tender, about 2 hours, adding more water if needed to make sure the beans remain submerged.

When the beans are tender, return the sausage to the pot. Simmer for 5 minutes. Stir in the vinegar and pepper. Taste and adjust seasoning. Ladle into warm bowls and serve drizzled with additional vinegar and olive oil.

 

 

Vegetable Beef Soup

Serves: 6

Ingredients:

  • 2 tablespoons extra-virgin olive oil
  • 1 medium onion, finely diced
  • 2 teaspoons ground turmeric
  • 1 pound beef stew meat (such as chuck) or lamb stew meat (shoulder or leg), trimmed and cut into 1/2-inch cubes
  • 6 cups reduced-sodium beef broth or water
  • 1- 14-ounce can diced tomatoes
  • 2 small parsnips, peeled and diced
  • 2 carrots, diced
  • 2 stalks celery, leaves included, thinly sliced
  • Pinch of saffron threads
  • 12 sprigs flat-leaf parsley, plus more leaves for garnish
  • 8 sprigs fresh basil, plus more leaves for garnish
  • 1 large zucchini, peeled and cut into 1/4-inch dice
  • 2 ounces angel hair pasta (capellini), broken into small pieces (about 1/2 cup), or orzo, preferably whole-wheat
  • 1-2 teaspoons salt
  • 1/2 teaspoon freshly ground pepper

Directions:

Heat oil in a Dutch oven over medium-high heat. Add onion and turmeric; stir to coat. Add meat and cook, stirring occasionally, until the onion is tender and the meat is no longer pink, 4-5 minutes. Add broth (or water), tomatoes and their juice, parsnips, carrots, celery and saffron. Tie parsley and basil sprigs together with kitchen string and add to the pot. Bring the soup to a boil. Cover and reduce to a simmer. Cook until the meat is tender, 45-50 minutes.

Stir in zucchini and cook, covered, until soft, 8-10 minutes. Add pasta and cook until soft, 6-10 minutes, depending on the type of pasta. Discard the parsley and cilantro sprigs. Season with salt (start with 1 teaspoon if you’re using beef broth; add more if you’re using water) and pepper. Serve sprinkled with parsley and/or basil leaves, if desired.

 

 

Oven Roasted Brisket and Vegetables

Ingredients

  • 2 large onions, sliced
  • 2 medium garlic cloves, minced
  • 1 pound baby carrots
  • 1 lb. potatoes, quartered
  • 5 oz mushrooms, sliced (about 2 to 2 1/2 cups)
  • 2 1/2 pounds lean beef brisket, trimmed, use the flat half
  • 28 oz canned crushed tomatoes
  • 1 teaspoon paprika
  • 3/4 teaspoon table salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper flakes
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons brown sugar

Directions

Preheat oven to 325ºF.

Spread onion slices and garlic on bottom of a non-stick roasting pan; top with carrots, potatoes and mushrooms. Arrange beef over vegetables.

In a mixing bowl, combine tomatoes, paprika, salt, pepper, red pepper flakes, lemon juice and sugar; stir to dissolve sugar.

Pour tomato mixture over brisket and vegetables; tightly cover with a sheet of heavy-duty aluminum foil. Roast for 2 hours and then remove from the oven; uncover, stir and use pan juices to baste meat.

Return brisket to oven and roast for about 1 hour more, uncovered, basting every 15 minutes.

Remove pan from oven and let stand for 10 minutes before slicing into 1/4-inch thick pieces. Serve meat and vegetables with sauce spooned over top.

Winter Vegetable Stew

Serves 4

Ingredients:

  • 2 tablespoons olive oil
  • 12 cipollini onions (pearl onions can be substituted), peeled
  • 4 cups vegetable stock
  • One 1/2-ounce bundle of fresh herbs, such as rosemary, thyme, or oregano
  • One 2 1/2-pound butternut squash, peeled, seeded, and cut into 1-inch chunks
  • 3 carrots, peeled and cut into 1/2-inch pieces
  • 3 potatoes or sweet potatoes, peeled and cut into 2-inch chunks
  • 1 fennel bulb, trimmed and diced
  • 1/2 lb green beans, trimmed and cut in half
  • 2 teaspoons salt
  • 1/8 teaspoon freshly ground black pepper

Directions:

Heat oil in a Dutch Oven over medium heat and add onions; cook, stirring, until golden, 5 to 6 minutes. Add stock and herbs; simmer over medium heat for 20 minutes. Add squash, carrots, potatoes and fennel; cover, and simmer until vegetables are tender, about 10 minutes. Add green beans and cook, covered, about 5 minutes more. Remove cover, and cook, stirring occasionally, until liquid thickens, 10 to 15 minutes more. Season with salt and pepper.

 

Related articles

Posted by in Beans, Beef, Casseroles, Chicken, Healthy Italian Cooking, Herbs, Lamb, One Pot, Pasta, Sausage, Soup, Stew, Vegetables Tags: , , ,

1 comment

Good For You: Seafood And Pasta

February 14, 2013

Whole Wheat Pasta

Transitioning to a healthier lifestyle can be hard, especially when it comes to food. You have to look out for bad fats, funky chemicals added for ‘flavor’, like THBQ, and harmful hormones and antibiotics sneaking their way into our food supply. With misleading food labels like “all natural,” “made with whole grains,” “0g Trans fats” and “rich in fiber” — just to name a few — it’s no wonder people struggle to find a healthier diet.

So, you love pasta!. You’d never make it on a low-carb diet, but there are certainly other ways to lighten and make your meals more healthy. Believe it or not, given the right ingredients, pasta can be healthy, too. It’s all about limiting the fattening and high sodium sauces in favor of healthier alternatives.

Pasta won’t make you fat, eating too many calories will. And since one 2 oz serving weighs in at only 210 calories, you can enjoy a pasta dinner without worrying about your waistline.

To keep it healthy, you’ll need to keep it whole wheat or whole grain. When you choose whole-wheat pasta instead of regular to make the pasta recipes below, you’ll get more than twice as much fiber per serving. Almost every major brand of pasta at the supermarket offers a whole-wheat or whole-grain option. Plus, whole-wheat and whole-grain pasta have a nutty flavor and a pleasant chewy texture that I have grown to prefer over white flour pasta. Whole grains also tend to have a lower glycemic index, which means they don’t spike insulin levels. Also, the longer you cook pasta, the higher the glycemic index, so only cook pasta to the al dente stage.

Whole-grain pastas-from whole wheat to spelt-are increasingly easy to find on grocery shelves and in restaurants. According to Mintel’s Global New Products Database, 48 more new whole-grain pastas are now on store shelves since 2005. And because many product labels boast “wheat” or “grain” content, it’s helpful that the Whole Grains Council in Boston, Massachusetts, has introduced a food packaging stamp, easing buyers’ confusion about which foods have whole grains. The stamp indicates whether the product is a Good Source (which offers a half-serving of whole grain per portion), an Excellent Source (a full serving of whole grain), or 100% Whole Grain/Excellent Source (a full serving with no refined grains). Still, the stamp system is voluntary, so as an alternative, look for whole grain to be first on the product’s ingredient list.

Whole grain pasta is recommended for diabetics and those who are at risk for heart disease. Brown rice pasta is recommended for people with celiac disease and wheat allergies. Quinoa corn pasta is also good for people suffering from celiac disease and those who have wheat allergies, heart disease or diabetes, since it is higher in minerals, B vitamins and easier to digest. Doctors say people with wheat allergies, heart disease or diabetes could also benefit from eating buckwheat pasta since it contains no wheat or gluten. In tests results reported in the Journal of Agricultural and Food Chemistry, buckwheat groats products significantly lowered blood glucose and insulin responses.

Next, look at what type of sauce you typically put on your pasta. This is usually what makes a normal pasta dish totally unhealthy, especially if you use sauces that are loaded with fat and calories. Stick to sauces that are low in sodium and sugar.

After you decide on the the type of pasta and sauce, take a look at what protein you put into your pasta dish. If you’re adding pork sausage and ground beef with a high fat content, you’re adding hundreds of calories to your dish. Try lean chicken breast or lean ground turkey. If you really miss the beef flavor, add a small amount of beef with a low percentage of fat to your sauce.

Add some healthy veggies to your dish and some fresh herbs to give it the kick you miss from the lowered salt content. Some fresh basil is always great, but choose what you like and sprinkle a bit on top.

Seafood and pasta are a great match and healthy seafood pasta recipes offer plenty of choices.

201112-r-pappardelle-with-clams

Fettuccine with Clams, Turmeric and Hot Pepper

Servings: 6

Ingredients:

  • 8 large garlic cloves, unpeeled
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon ground turmeric
  • 1 teaspoon crushed red pepper flakes
  • 2 cups packed whole basil leaves plus 1/2 cup chopped basil
  • 1 tablespoon coarsely cracked black pepper
  • 1/4 cup white wine
  • 1 cup bottled clam juice
  • 4 dozen littleneck clams, scrubbed
  • Finely grated zest of 1 lime
  • 2 tablespoons fresh lime juice
  • 3/4 pound whole wheat fettuccine
  • 1 tablespoon unsalted butter

Directions:

Preheat the oven to 400° F. Loosely wrap the garlic cloves in foil and bake for about 25 minutes, until very soft. Peel the garlic.

In a medium saucepan, heat the oil. Add the roasted garlic, turmeric and crushed red pepper; cook over moderate heat until fragrant, about 2 minutes. Add the basil leaves, black pepper, wine and clam juice, cover and cook over low heat until the liquid has reduced to 1/2 cup, about 10 minutes. Strain the reduction into a large pot, pressing on the solids.

Bring the strained liquid to a boil. Add the clams, cover and cook, shaking the pot a few times, until they start to open, 3 minutes; as the clams open, transfer them to a bowl and keep covered. When all of the clams have opened, boil the broth over high heat until reduced to 2 cups, about 5 minutes. Stir in the lime zest and lime juice.

Meanwhile, in a large pot of boiling salted water, cook the pasta until al dente. Drain.

Add the pasta to the pot with the reduced clam broth and toss to coat. Add the butter, tossing well over moderate heat, until melted. Transfer the pasta to bowls. Top with the clams and chopped basil. Serve with crusty Italian bread.

Spaghettini with Shrimp, Tomatoes and Chili Crumbs

Servings: 4

 Ingredients:

  • 2-3 large plum tomatoes (about 1 1/4 pounds), cored and scored on the bottoms with an X
  • 1 tablespoon red wine vinegar
  • 3 tablespoons extra-virgin olive oil, divided
  • Salt
  • Freshly ground pepper
  • 1 cup coarse, dried sourdough bread crumbs (about 2 ounces)
  • 1 teaspoon finely grated lemon zest
  • Crushed red pepper
  • 12 ounces whole wheat spaghettini (thin spaghetti)
  • 1 pound medium shrimp, shelled and deveined
  • 2 tablespoons finely shredded basil
  • 1/2 pound cherry tomatoes, halved

 Directions:

Preheat the oven to 450°F. Put the plum tomatoes in a small baking dish and drizzle with the vinegar and 1 tablespoon of olive oil. Roast for about 20 minutes, just until the skins loosen and the tomatoes are barely softened. Let cool slightly, then peel and chop the tomatoes. Put them back into the baking dish and season with salt and pepper.

Meanwhile, heat 1 tablespoon of olive oil in a large skillet. Add the breadcrumbs and cook over moderately low heat, stirring, until golden and crisp, about 5 minutes. Stir in the lemon zest and a pinch of crushed red pepper and season with salt. Remove to a separate bowl.

In a large pot of boiling salted water, cook the pasta until barely al dente. Drain the pasta, reserving 1/2 cup of the cooking water. 

In the same skillet used for the breadcrumbs, heat the remaining 1 tablespoon of oil until shimmering. Season the shrimp with salt and a pinch of crushed red pepper and cook over high heat, tossing once or twice, until barely cooked, about 1 1/2 minutes. Add the basil, roasted plum tomatoes, cherry tomatoes and pasta along with the reserved pasta cooking water and cook, tossing, until the shrimp are pink throughout and the pasta is coated in a light sauce, about 1 minute. Transfer the pasta to bowls, top with the bread crumbs.

 

Pasta with Fish, Lemon and Capers

Yield: 6 generous portions

Ingredients:

  • 1 ½ pounds swordfish steaks or scallops or fish of choice
  • 2 tablespoons flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons olive oil, divided
  • 1 cup chopped onions
  • 6 cloves garlic, sliced thickly
  • 3 tablespoons capers, drained
  • 2 tablespoons chopped fresh Italian parsley
  • 1/4 teaspoon red pepper flakes
  • 1/2 cup white wine
  • Zest of one lemon, grated
  • 2 cups clam juice
  • 1/2 cup tomato sauce
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon sugar
  • 1/4 cup freshly squeezed lemon juice
  • 1 lb. whole wheat spaghetti, linguine or spaghettini.
  • 1/3 cup fresh basil leaves, torn into pieces

 Directions:

Bring a large pot of salted water to a boil.

Trim and discard the skin and any very dark red meat from the swordfish. Cut the fish into ½” dice. Toss the swordfish with the flour, salt and pepper.

Heat 1 tablespoon of the olive oil in a large saute pan over medium-high heat until the oil sizzles. Cook half of the coated swordfish pieces until golden brown on all sides, about 2 minutes. Remove the browned fish with a slotted spoon and set aside. Repeat with 1 tablespoon olive oil, if needed, and the remaining fish.

Reduce the heat to medium-low. In the same pan cook the garlic, onion, red pepper flakes, capers, parsley and lemon zest slowly in the remaining olive oil until the onions are golden and tender, about 5-6 minutes. Pour on the white wine and stir gently to dislodge any of the brown bits remaining in the bottom of the pan. Reduce the wine by one half.

Add the clam juice, tomato sauce, sugar, salt and pepper. Bring the sauce to a boil and simmer for 8-10 minutes until slightly thickened. Add the swordfish, any accumulated juices and the lemon juice to the sauce and warm through, 2 minutes.

While the sauce is simmering cook the pasta according to the directions on the package, drain and return to the pot. Pour the sauce over the pasta and simmer over low heat stirring constantly until the pasta is well coated, about 2 minutes.

Turn the pasta out onto a warm serving dish and sprinkle with the basil.

Italian Style Pasta with Tuna

Ingredients:

  • 1/2 pound whole-wheat pasta, shape of choice
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 large red onion, chopped
  • 2 large garlic cloves, finely chopped
  • 12 sun-dried tomato-halves packed in oil, drained and minced
  • 1 teaspoon dried oregano
  • Pinch of dried red pepper flakes, or to taste
  • 1 can (15 oz.) rinsed and drained Cannellini beans
  • 1 can (6 oz.) tuna, well drained and broken into small pieces
  • 1 tablespoon small capers, rinsed and drained
  • 1/2 cup sliced olives, such as Kalamata and green Cerignola
  • Salt and freshly ground black pepper
  • Minced flat-leaf parsley leaves

Directions:

Cook pasta according to package directions and drain. Reserve a 1/2 cup of pasta cooking water.

Meanwhile, heat 1 tablespoon oil in a skillet over medium-high heat. Saute onion, stirring often, until translucent, about 4 minutes. Add garlic and cook, stirring frequently, about 2 minutes. Transfer mixture to small bowl and mix the tomatoes, oregano and pepper flakes to taste. Set aside.

Add remaining oil to skillet and heat over medium-high heat until hot. Add beans, tuna, olives and capers and cook until mixture is completely heated through. Mix in the tomato/ onion/garlic mixture. Cook, stirring often, until heated. Add cooked pasta and pasta water and heat through, tossing to mix well. Season to taste with salt and pepper. Serve garnished with parsley.

Seafood Lasagna

Ingredients:

  • 1/3 cup flour (Wondra dissolves instantly)
  • 3 cups low-fat milk
  • 1 tablespoon butter
  • 1 tablespoon chopped fresh thyme
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 cups freshly grated Parmesan cheese
  • 1/8 teaspoon grated fresh nutmeg
  • 1 tablespoon olive oil
  • 2 cups thinly sliced onion
  • 6 garlic cloves, minced
  • 1/3 cup low-fat cream cheese
  • 1/2 cup fat free half-and-half
  • 1/2 cup chopped parsley
  • 3/4 lb. medium. shrimp, peeled, deveined and cut into thirds
  • 3/4 lb. scallops, cut into thirds
  • 1-6 oz. can crabmeat, drained or use ½ pound of fresh crab meat
  • 3 large eggs
  • 15 oz. carton low fat ricotta
  • 12 whole wheat lasagna noodles, pre-cooked according to package directions

Directions:

Preheat oven 350 degrees F. Coat a 13 x 9 baking dish with cooking spray.

White Sauce:

Place flour in large saucepan. Gradually add milk. Cook, whisking constantly until smooth, about 1 minute. Stir in butter, thyme, salt and pepper; bring to boil. Cook 5 minutes until thickened, stirring constantly. Remove from heat and stir in 1 1/4 cups Parmesan and nutmeg. Set aside.

Filling:

Heat oil in a large skillet. Add onion and garlic; saute 4 minutes. Add cream cheese and stir until cheese is melted. Stir in half-and-half; 1/4 cup chopped parsley, shrimp, scallops and crab. (The fish will continue to cook in the oven.) Remove from heat.

In a food processor combine eggs and ricotta. Process until smooth and stir into seafood mixture.

Spoon 1 cup the white sauce into the baking dish coated with cooking spray. Arrange 4 noodles on top. Spread the noodles with 1/2 of the ricotta seafood mixture.

Repeat layers with 4 noodles, the remaining ricotta seafood mixture and remaining 4 noodles.

Pour remaining white sauce over the top layer of noodles and sprinkle with remaining Parmesan cheese.

Bake for 45 minutes, or until lightly browned. Remove from oven and sprinkle with remaining parsley. Let stand 10 minutes before serving.

 

Related articles

Posted by in Beans, Cheese, clams, crab, eggs, Fish, Healthy Italian Cooking, Italian Cuisine, Pasta, scallops, swordfish, tuna Tags: , ,

5 comments

How To Store And Cook Winter Greens

February 11, 2013

Fresh greens should be crisp and not wilted (no slimy leaves). Separate beet and turnip greens from their roots before storing. Loosely wrap greens in slightly damp paper towels, then place in a plastic bag and refrigerate for up to 4 days. Wash just before using.

Bok Choy

A member of the cabbage family, mild and fresh-tasting bok choy is a staple of Asian cuisines. Rich in vitamins A and C and calcium, it cooks up in a flash, making it perfect for stir-fries. Tender baby bok choy—an immature bok choy plant with smaller, spoon-shaped leaves—is delicious raw. Don’t stop at stir-fries, though. Fold these sweet, vitamin C–packed leaves raw into salads, slaws or even chicken noodle soup.

Look for heads with bright green leaves and crisp white stalks with no holes or discolored spots. Bunches with large leaves are good for soups; narrower heads work well in stir-fries.

Trim and discard the thick base of the stalks; discard any discolored or tough leaves. Cut or tear the leaves from the stalks, except for baby bok choy, which can be used whole, halved, or quartered. Wash well.

Use bok choy alone as a colorful side or toss into any stir-fried dish—cook the chopped stalks first, then add the leaves. Bok choy adds a boost of nutrition to soups and holds up well to quick braising; be careful not to overcook it, as the leaves can become mushy. Baby bok choy can be cooked in the same manner or served raw in a salad.

Salmon With Bok Choy and Apple Slaw                                      

Serves 4

Ingredients:

  • 1 teaspoon olive oil
  • 1 1/4 pounds skinless salmon fillet, cut into 4 pieces
  • Kosher salt and black pepper
  • 1/2 head bok choy, thinly sliced (about 6 cups)
  • 1 red apple, cut into bite-size pieces
  • 4 scallions, thinly sliced
  • 1/3 cup plain lowfat yogurt
  • 2 tablespoons fresh lemon juice

Directions:

Heat the oil in a large nonstick skillet over medium-high heat. Season the salmon with 1/4 teaspoon each salt and pepper and cook until opaque throughout, 3 to 4 minutes per side.

Meanwhile, in a medium bowl, toss the bok choy, apple, and scallions with the yogurt, lemon juice, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Serve with the salmon.

Collard Greens

They’re excellent with ham hocks, as every southerner knows. But this fiber-rich favorite is more versatile than you might think: Try collards sliced raw with avocado and sesame seeds or baked with Gruyère in a creamy gratin.

 

Stir-Fried Shrimp, Rice, and Collard Greens                                                                                     

Serves 4

Ingredients:

  • 3/4 cup long-grain white rice
  • 4 large eggs
  • 2 tablespoons plus 1/2 teaspoon soy sauce
  • 2 tablespoons canola oil
  • 1 pound peeled and de-veined large shrimp, tails removed
  • 6 scallions, cut into 1 1/2-inch pieces
  • 1 tablespoon chopped fresh ginger
  • 2 cloves garlic, chopped
  • 6 cups stemmed and sliced collard greens (about 1 bunch) or sliced bok choy
  • 2 tablespoons rice vinegar
  • Chili sauce, for serving

Directions:

Cook the rice according to the package directions. In a medium bowl, whisk together the eggs and 1/2 teaspoon of the soy sauce. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the egg mixture and cook, stirring and tilting the pan, until just set, 1 to 2 minutes. Fold the egg in half and transfer to a cutting board; cut into 1-inch strips.

Add the remaining tablespoon of oil to the skillet. Add the shrimp and cook, tossing occasionally, until opaque throughout, 4 to 6 minutes; transfer to a plate.

Add the scallions, ginger, and garlic to the drippings in the skillet and cook for 1 minute. Add the collard greens and cook, tossing often, until tender, 1 to 2 minutes. Add the rice, vinegar, shrimp, egg and the remaining 2 tablespoons of soy sauce to the skillet and cook, tossing, until heated through, 2 to 3 minutes. Serve with the chili sauce.

Tip: To make this a vegetarian dish, substitute one 14-ounce package of extra-firm tofu (drained and cut into 1-inch pieces) for the shrimp.

Spinach

Tied with kale as the most nutritious of all the greens, it delivers more than a dozen flavonoids (anti-inflammatory and cancer-fighting compounds) and half the recommended dose of vision-maintaining vitamin A in one 1/2-cup serving. Eat it in the morning in an omelet, for lunch in a salad or a wrap or at dinner as a side dish. The crinkly leaves of savory spinach are more flavorful (though slightly tougher) than the flat-leaf variety. Whichever kind you choose, look for a deep, dark color and unbroken leaves with no signs of wilting or yellowing.

Refrigerate spinach unwashed (moisture speeds decay) and loosely wrapped in a plastic bag. Spinach sold in bunches will last up to 3 days. For washed and packaged spinach, follow the expiration date, no matter how fresh the leaves appear, since bacteria can develop. (Most packaged spinach has a 2-week shelf life.)

Chop off the root ends and any thick stems, then wash the leaves in a bowl of cold water. (They can be sandy, so change the water several times.)

Besides being used in salads and side dishes, spinach can be added to soups to beef up the nutrition. Though it’s known for having lots of iron, spinach must be eaten with tomatoes or citrus in order for that iron to be absorbed properly.

Spinach and White Bean Dip                                                                                

Serves 8 (makes 1 1/2 cups

Ingredients:

  • 1/4 cup olive oil
  • 1 clove garlic
  • 1 15.5-ounce can cannellini beans, rinsed
  • 2 1/2 cups spinach
  • 1/4 cup fresh dill sprigs
  • 1 tablespoon lemon juice
  • Kosher salt and black pepper
  • Crostini, for serving

Directions:

 In a small saucepan, heat the oil with the garlic over medium heat until fragrant, 2 to 3 minutes; let cool.

 In a food processor, combine the garlic oil, beans, spinach, dill and lemon juice. Season with 3/4 teaspoon salt and 1/4 teaspoon pepper and puree until smooth. Serve with the crostini.

Tip: Try using tender-leaf herbs, like basil or tarragon, along with (or in place of) the dill.

Mustard Greens 

These vitamin A–filled leaves add a spicy jolt (think horseradish) to braises, curries and pasta. Peppery, pungent and popular in the South, mustard greens are packed with calcium and vitamins. Some people find them overly bitter, but cooking tames their flavor. Kale, Swiss chard and spinach all make good substitutes. Refrigerate unwashed (moisture speeds decay) in a tightly sealed bag for up to 1 week.

Remove any thick ribs or stems, which can be tough, then wash the leaves in a bowl of cold water. (They can be sandy, so change the water several times.) If the taste of the greens is too strong, try blanching them in salted water before cooking.

Traditionally flavored with chunks of ham or bacon, they take on a delicious smoky flavor when sauteed. They can also be sauteed with minced garlic or simply steamed or boiled. Small, tender leaves can be eaten raw in salads.

Lentil Stew With Mustard Greens and Sausage                                         

Serves 4

Ingredients:

  • 1 tablespoon olive oil
  • 3/4 pound Italian sausage links, casings removed
  • 2 medium onions, chopped
  • 2 cloves garlic, chopped
  • 6 cups low-sodium chicken broth
  • 6 cups stemmed and torn mustard greens (about 1 bunch) or kale
  • 1 pound sweet potatoes (about 2 medium), peeled and cut into 1-inch pieces
  • 1 cup dried lentils
  • Kosher salt and black pepper

Directions:

Heat the oil in a large pot or Dutch oven over medium-high heat. Add the sausage and cook, breaking it up with a spoon, until browned, 8 to 10 minutes. Add the onions and cook, tossing occasionally, until beginning to soften, 3 to 5 minutes. Add the garlic and cook until fragrant, about 1 minute more.

Add the broth, mustard greens, sweet potatoes, lentils, 1/2 teaspoon salt and 1/4 teaspoon pepper to the pot. Bring to a boil, reduce heat, and simmer, partially covered, stirring occasionally, until the lentils and sweet potatoes are tender, 30 to 35 minutes.

Tip: Cooking mustard greens for long periods of time helps tame some of their bitterness. If you like greens with a little bite, reserve half the greens and add them during the last 5 minutes of cooking.

Dandelion Greens

These peppery, vitamin K–loaded leaves are best served simply: sauteed with olive oil and garlic or added to a salad in place of arugula.

Dandelion Greens with Currants and Pine Nuts                                                 

Serves 6

Ingredients:

  • 2 tablespoons extra-virgin olive oil, divided
  • 1 garlic clove, finely chopped
  • 1 lb. dandelion greens, ends trimmed, roughly chopped (about 2½ qts.)
  • 1/8 teaspoon each kosher salt and freshly ground black pepper
  • 3 tablespoons each dried currants and toasted pine nuts
  • Lemon wedges (optional)

Directions:

 Heat 1 tablespoon oil in a large nonstick frying pan over medium heat. Add garlic and cook until fragrant, stirring, about 30 seconds.

Add dandelion greens in batches, turning frequently with tongs. Increase heat to medium-high, sprinkle with salt and pepper, and continue to cook, turning with tongs, until greens are wilted and tender-crisp, about 5 minutes. Add currants and pine nuts and cook 1 minute more. Transfer to a serving dish and drizzle with remaining oil. Serve with a squeeze of lemon.

Kale

Bursting with vitamin C, kale makes an unusual Caesar salad, brightens soups and will even work as a pesto. You can use the two most common varieties—Tuscan kale (also called lacinato or dinosaur) and curly kale—interchangeably. A nutritional powerhouse, kale is also a great source of vitamins A, calcium and cancer-fighting phytonutrients. It has a mild cabbage taste but none of the bitterness of other winter greens. Look for dark green, frilly leaves that have a little spring to them. Avoid those that are yellowing, dry or wilted, a sign of age.

Keep kale unwashed (moisture speeds decay) in a plastic bag in the coldest section of the refrigerator, usually at the back. Because kale contains a lot of water, it doesn’t last long. Use it within 3 days of purchase for the tastiest results. Kale that has been sitting around can develop a strong bitter flavor.

If the center stalks are thicker than a pencil, remove and discard them before cooking. Kale is delicious sauteed with garlic, in soups or prepared any way you’d cook spinach.

Mediterranean Chicken With Kale and Roasted Squash                                            

Serves 4

Ingredients:

  • 1 large acorn squash (about 2 pounds)—halved, seeded, and sliced 1/2 inch thick
  • 3 tablespoons olive oil
  • Kosher salt and black pepper
  • 4 – 6ounce boneless, skinless chicken breasts
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon ground turmeric
  • 1 bunch kale, thick stems removed and leaves torn (about 6 cups)
  • 1 cup pitted prunes, halved
  • 2 cloves garlic, chopped

Directions:

Heat oven to 450° F. On a large rimmed baking sheet, toss the squash with 1 tablespoon of the oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Roast, turning once, until tender, 18 to 20 minutes.

Meanwhile, heat 1 tablespoon of oil in a large skillet over medium heat. Season the chicken with the coriander, ginger, turmeric, 1/2 teaspoon salt and 1/4 teaspoon pepper. add the chicken to the skillet and cook until cooked through, 7 to 10 minutes per side. Transfer to a plate and tent loosely with aluminum foil to keep warm.

Add the remaining tablespoon of oil to the skillet. Add the kale, prunes and garlic; cover and cook, tossing occasionally, until the kale is tender, 5 to 7 minutes. Add the squash and toss to combine. Serve with the chicken.

Tip: You can substitute collard greens or Swiss chard for the kale and dried cherries or apricots for the prunes.

Turnip Greens 

If you haven’t had this spicy, calcium-packed green, you’re missing out. Delicious sauteed with bacon or braised and sprinkled with toasted nuts. Although the turnip has been grown for more than 4,000 years and was one of the first foods to be cultivated in Europe, it is currently under appreciated: It keeps well, takes to almost any cooking metho, and has a subtle flavor. Look for firm, unblemished specimens with white flesh and a purple-tinged top. Pick the smallest bulbs, ranging in size from that of a golf ball to a tennis ball; any larger and they become coarse in texture and lack flavor. If the greens are attached and you’d like to cook them, make sure they are bright green and crisp.

When stored at the ideal temperature of 55 degrees in a cool, dry place (such as a basement or root cellar), turnips can last for 1 month; they can also be tightly wrapped and refrigerated for up to 2 weeks. If the greens are attached, remove them, leaving an inch or two of stem at the top, and refrigerate them separately, unwashed, in a plastic bag for up to 3 days.

Southern Turnip Greens and Ham Hocks                                                             

 8 to 10 servings

Ingredients:

  • 1 3/4 pounds ham hocks, rinsed
  • 2 quarts water
  • 2 bunches fresh turnip greens with roots (about 10 pounds)
  • 1 tablespoon sugar

Directions:

Bring ham hocks and 2 quarts water to a boil in an 8-quart Dutch oven. Reduce heat and simmer 1 1/2 to 2 hours or until meat is tender.

Remove and discard stems and discolored spots from greens. Chop greens, and wash thoroughly; drain. Peel turnip roots and cut in half.

Add greens, roots and sugar to Dutch oven; bring to a boil. Reduce heat; cover and simmer 45 to 60 minutes or until greens and roots are tender.

 

Beet Greens 

Thinly slice these strong, potassium-rich leaves and mix them with shredded raw beets for a salad or combine the torn leaves with warm roasted beets. Beets’ jewel-like colors are also packed with vitamin C and folate. Select beets that are firm and not more than a couple of inches in diameter, with smooth, blemish-free dark red or golden yellow skin. (Give the white-fleshed or dramatic striped varieties a try if you find them.) If you want to cook the attached greens (like spinach), make sure they’re bright green.

Before refrigerating, separate the beets from the leaves (which leach moisture from the roots), leaving an inch or two of stem at the top. Store the beets and the leaves, unwashed, in separate bags in the refrigerator’s vegetable compartment. The greens will last for only a few days, but the roots stay fresh for up to 3 weeks.

Beet Greens and Carrots With Sesame Dressing                                                                         

Serves 4

Ingredients:

  • 6 cups stemmed beet greens (about 1 bunch) or spinach
  • 1/2 pound carrots (about 4 medium), thinly sliced on the bias
  • 2 tablespoons rice vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon toasted sesame seeds

Directions:

Fill a large pot with 1 inch of water and fit with a steamer basket; bring the water to a boil. Place the beet greens and carrots in the basket, cover, and steam until tender, 4 to 5 minutes.

Meanwhile, in a small bowl, whisk together the vinegar, soy sauce, honey and sesame oil. Drizzle the vegetables with the dressing and sprinkle with the sesame seeds.

Tip: If you cannot find toasted sesame seeds, you can toast them in a large, dry skillet over medium heat, shaking the pan occasionally, until golden and fragrant, 1 to 2 minutes.

Swiss Chard

Need a break from spinach or kale? Substitute chard, a nutritional powerhouse in its own right. Use its slightly sweet stems and leaves in a pasta dish or add depth to a winter soup. The stems need extra cooking time, so chop them up and add them to the pan a few minutes before the leaves. A member of the beet family. chard (a.k.a. Swiss chard) is a Mediterranean favorite with deep red or green leaves and an earthy, slightly bitter taste. Chard is typically classified by the color of its celery-like stalks; red (ruby chard), white, green or multi-color (rainbow chard). Look for crisp stalks and firm, crinkly green leaves without spots or holes. The smaller the leaves, the sweeter their taste. (Large leaves and stems are often chewy.) Refrigerate chard unwashed in the vegetable compartment for up to 3 days.

Small leaves can be cooked with the stalks attached. Remove the stalks from larger leaves; because they can be tough, they need a few minutes’ head start in the cooking pot.

Stir chard into stews and soups, or blanch or saute it like spinach. The stalks can be prepared as you would asparagus. Smaller rainbow chard leaves and their (finely sliced) stalks of brilliant fuchsia, sunny yellow, pink and white are colorful additions to a salad.

Swiss Chard and Chickpea Fritters With Yogurt                                                  

Serves 4

Ingredients:

  • 8 cups stemmed and torn Swiss chard (about 1 bunch) or spinach
  • 1 15.5-ounce can chickpeas, rinsed
  • 1 clove garlic, chopped
  • 1/2 teaspoon dried oregano
  • kosher salt and black pepper
  • 2 ounces feta cheese, crumbled (about 1/2 cup)
  • 1/4 cup all-purpose flour
  • 4 tablespoons olive oil
  • 1/2 cup plain Greek yogurt
  • hot sauce, for serving

Directions

In a food processor, combine the Swiss chard, chickpeas, garlic, oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper and pulse until finely chopped, scraping down the sides of the bowl as necessary. Transfer to a large bowl, add the Feta and flour, and mix until combined. Form the mixture into eight 2½-inch patties.

Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Working in 2 batches, cook the patties until browned, 3 to 4 minutes per side, adding the remaining 2 tablespoons of oil to the skillet for the second batch. Serve with the yogurt and hot sauce.

Tip: The patties can be formed up to 8 hours in advance; refrigerate, covered.

 

Escarole

It may look like romaine, but this bold and bitter green is 10 times as flavorful. Add it to a hearty stew to cut the richness of the dish. Plus, in just 1/2 cup, you’ll find about 65 percent of your daily recommended bone-healthy vitamin K. Escarole has a slightly bitter bite. Its broad, sturdy leaves are good in salads when young and tender; but tougher, more mature specimens are best tossed into soups and stews. Escarole is a good source of vitamins A and C.

Refrigerate in a loosely closed plastic bag; do not seal tightly, as this can cause the leaves to absorb excess moisture and become soggy. If roots are attached, wrap them in a damp paper towel before placing the lettuce in the bag, discard any leaves that are wilted or slimy. Do not separate the leaves from the head or wash until just before using.

Braised Chicken With Escarole, Tomatoes, and Olives                                           

Serves 4

Ingredients:

  • 1 tablespoon olive oil
  • 1 – 3 1/2-pound chicken, cut into 8 pieces
  • Kosher salt and black pepper
  • 2 medium onions, sliced
  • 12 cups torn escarole (about 1 head) or stemmed and torn collard greens
  • 1 – 14.5-ounce can diced tomatoes
  • 1/3 cup pitted kalamata olives, halved

Directions:

Heat oven to 400° F. Heat the oil in an ovenproof Dutch oven over medium-high heat. Season the chicken with 3/4 teaspoon salt and 1/4 teaspoon pepper. Working in 2 batches, cook the chicken until browned, 5 to 6 minutes per side; transfer to a plate.

Add the onions to the drippings in the pot and cook, stirring occasionally, until beginning to soften, 3 to 5 minutes. Add the escarole, tomatoes and their juices and 1/2 cup water and mix to combine. Place the chicken on top of the escarole, cover the pot, and transfer to oven.

 Bake, covered, until the escarole is wilted and tender, 20 to 25 minutes. Uncover the pot and cook until the chicken is cooked through, 10 to 12 minutes more; fold in the olives.

Tip: For a tangy version of this hearty dish, add 3 tablespoons red wine vinegar along with the olives and raisins.

 

Related articles

Posted by in Beans, Butternut Squash, Cheese, Chicken, chickpeas, Fish, greens, Ham, Healthy Italian Cooking, Italian Cuisine, Olives, Rice, Salad, salmon, shrimp, Soup Tags: , ,

4 comments

Mardi Gras Time !

February 4, 2013

Mardi Gras is French for “Fat Tuesday”.  The name comes from the ancient custom of parading a fat ox through Paris on this day.  The ox was to remind the people that they were not allowed to eat meat during Lent. Lent runs from Ash Wednesday until Easter Sunday. Mardi Gras moves.  It can be anywhere between February 3rd. and March 9th.  The date depends on when Easter falls. Traditionally, it is the last day for Catholics to indulge—and often overindulge—before Ash Wednesday starts the sober weeks of fasting that come with Lent. 

Mardi Gras began long before Europeans set foot in the New World. In mid February the ancient Romans celebrated the Lupercalia, a circus like festival not entirely unlike the Mardi Gras we are familiar with today. When Rome embraced Christianity, the early Church leaders decided it was better to incorporate certain aspects of pagan rituals into the new faith rather than attempt to abolish them altogether. Carnival became a period of abandon and merriment that preceded the penance of Lent, thus giving a Christian interpretation to the ancient custom.

Mardi Gras came to America in 1699 with the French explorer, Iberville. Mardi Gras had been celebrated in Paris since the Middle Ages, where it was a major holiday. Iberville sailed into the Gulf of Mexico, from where he launched an expedition up the Mississippi River. On March 3, 1699, Iberville set up a camp on the west bank of the river about 60 miles south of where New Orleans is today. This was the day Mardi Gras was being celebrated in France, so in honor of this important day, Iberville named the site, Point du Mardi Gras.

During the late 1700′s, pre-Lenten masked balls and festivals were common in New Orleans, while it was under French rule. However, when New Orleans came under Spanish rule, the custom was banned. In 1803 New Orleans came under the U.S. flag. The prohibition against masked festivals continued until 1823, when the Creole populace convinced the governor to permit masked balls. In 1827 street masking was again legalized. During the early 1800′s public celebrations of Mardi Gras centered around maskers on foot, in carriages and on horseback. The first documented parade occurred in 1837. Unfortunately, Mardi Gras gained a negative reputation because of violent behavior attributed to maskers during the 1840′s and 1850′s. The situation became so bad that the press began calling for an end to the celebration.

In 1857 six New Orleanians saved Mardi Gras by forming the Comus organization. These six men were former members of an organization which had put on New Year’s Eve parades in Mobile, Alabama since 1831. The Comus organization added beauty to Mardi Gras and demonstrated that it could be a safe and festive event. Comus was the first organization to use the term krewe to describe itself. Comus also started the customs of having a secret Carnival society, having a parade with a unifying theme, floats and of having a ball after the parade. Comus was also the first organization to name itself after a mythological character. The celebration of Mardi Gras was interrupted by the Civil War, but in 1866 Comus returned. In 1870 the Twelfth Night Revelers made their appearance. In 1871 they began the custom of presenting a young woman with a golden bean hidden in a cake. This young woman was the first queen of Mardi Gras. This was also the origin of the King Cake tradition.

In 1872 the krewe of Rex made their debut and began the tradition of the “King of Carnival.” Rex also introduced purple, gold and green as the official colors of Mardi Gras. Rex was the first krewe to hold an organized daytime parade and introduced “If Ever I Cease To Love” as the Mardi Gras anthem. One of the high points of Rex is the arrival of the Rex King on a riverboat.

Ten years later in 1882, the Krewe of Proteus made its debut with a parade themed after Egyptian mythology. In 1890 the first marching club, The Jefferson City Buzzards, was organized. In 1894, the Original Illinois Club was formed as the first black Mardi Gras organization. In 1896 Les Mysterieuses appeared as the first female organization.

With the rise of mass produced automobiles, truck riders became part of the Mardi Gras scene. In 1835 they organized themselves into the Elkes Krewe. The Krewe of Hermes appeared in 1937 and the Knights of Babylon in 1939. Mardi Gras prospered during the 1940′s, although it was canceled during the war years. In 1949 Louis Armstrong was King of the Zulu parade and was pictured on the cover of Time Magazine. 

In 1950 the Duke and Duchess of Windsor visited New Orleans during Mardi Gras. They honored the New Orleans Mardi Gras tradition by bowing to the kings of Rex and Comus at the Comus ball. The Korean War put a damper on festivities in 1951, but several krewes joined forces to parade as the Krewe of Patria on Mardi Gras day. The Fifties also saw the replacement of mule drawn floats with ones drawn by tractors and the formation of several new krewes including Zeus.

In the 1960’s Zulu came under pressure from portions of the black community, who thought the krewe presented an undignified image. The king resigned and the parade was almost cancelled but Zulu survived and was a main attraction by 1969. The Sixties ended with the debut of Bacchus. Bacchus aimed to bring national attention to Mardi Gras with gigantic floats and a Hollywood celebrity (Danny Kaye) riding as its king. Bacchus replaced the traditional ball with a supper to which tickets could be purchased by visitors and locals. The 1970′s saw the debut of 18 new krewes and the demise of 18 others. More than a dozen krewes followed the lead of Bacchus by placing celebrities in their parades. In the 1980′s Mardi Gras gained 27 new parades. It is now to the point where a parade or two takes place everyday from the start of Mardi Gras until “Fat Tuesday”. This year, 2013, Mardi Gras and Superbowl Sunday are taking place simultaneously in New Orleans.  One big party!

Louisiana is the only state in which Mardi Gras is a legal holiday. However, elaborate carnival festivities draw crowds in other parts of the United States during the Mardi Gras season as well, including Alabama, Mississippi and the Florida Panhandle. Each region has its own events and traditions, but in each region, schools are closed and parades and balls are held as a way of celebrating this occasion.

Across the globe, pre-Lenten festivals continue to take place in many countries with significant Roman Catholic populations. Brazil’s week long Carnival festivities feature a vibrant mixture of European, African and native traditions. In Canada, Quebec City hosts the Quebec Winter Carnival. In Italy, tourists flock to Venice’s Carnevale, which dates back to the 13th. century and is famous for its masquerade balls. Known as Karneval, Fastnacht or Fasching, the German celebration includes parades, costume balls and a tradition that empowers women to cut off men’s ties. For Denmark’s Fastevlan, children dress up and gather candy in a similar manner to Halloween–although the parallel ends when they ritually flog their parents on Easter Sunday morning.

The Food Of Mardi Gras

Laissez les bons temps rouler!

Since it’s Mardi Gras time in New Orleans and the rest of the northern Gulf Coast, that means an excuse to down as many muffulettas, oysters, bowls of etouffee and gumbo and glasses of brandy milk punch as we can eat or drink. It’s also a time for New Orleans’ residents (and many fans) to celebrate the resilient spirit of a city that refused to give up, despite a series of tragedies that threatened to destroy their way of life forever. New Orleanians love to talk…and argue…and educate…and opine about food. It’s who they are, and what has kept them going.

In this famed good-time city, food is king during Mardi Gras. King cake, a ring-shaped pastry glazed with purple, gold, and green icing with a tiny plastic baby representing the infant Jesus nestled inside, is the most iconic Mardi Gras delicacy, but Cajun and Creole flavors rule. Red beans and rice, fried chicken and jambalaya also top the list of popular foods.

Gumbo is the most common food associated with the region. It is a thick soup with meat, seafood, vegetables and a heavy dose of spices, typically served over rice. It comes in two varieties, seafood (which is crawfish and shrimp) and chicken/sausage.

Étouffée is a seafood (usually crawfish) stew that is also served over rice. Though it has a great deal in common with gumbo, it is much thicker usually and generally more precise in standards. Where gumbo is like a soup, Étouffée is usually more like a topping for the rice with sauce.

Po-Boy sandwiches are served on french bread and typically feature fried seafood items such a shrimp, catfish, etc. However, there are turkey and ham Po-Boys.

Beignets are like a sweet doughnut, but the beignet is square shaped and without a hole.The word beignet (pronounced bey-YAY) comes from the early Celtic word bigne meaning “to raise.” It is also French for “fritter.” Beignets, a New Orleans specialty, are fried, raised pieces of yeast dough, usually about 2 inches in diameter or 2 inches square. After being fried, they are sprinkled with sugar or coated with various icings.

Beignets

Recipes For Mardi Gras

I am including recipes in this post for many of the favorite New Orleans dishes that you will find on the table for Mardi Gras celebrations.  However, if you are a follower of this blog, you will know that I have lightened these often fattening recipes, without sacrificing flavor or traditional tastes.

Oven-Fried Green Tomatoes With Lightened Remoulade

Makes 8 servings

Ingredients:

  • 4 large green tomatoes
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • 1 1/2 cups buttermilk
  • 2 cups Japanese breadcrumbs (panko) mixed 1/4 cup cornmeal
  • 1 tablespoon Creole seasoning
  • 1 teaspoon paprika
  • 1 cup all-purpose flour
  • Remoulade, recipe below

Directions:

1. Preheat oven to 400°F. Cut tomatoes into 1/4-inch-thick slices. Sprinkle both sides of tomatoes evenly with 2 teaspoons salt and 1 teaspoon pepper.

2. Place a wire rack coated with vegetable cooking spray in a parchment paper-lined 15- x 10-inch jelly-roll pan.

3. Pour buttermilk into a shallow dish or pie plate. Stir together panko, Creole seasoning, and paprika in another shallow dish or pie plate.

4. Dredge tomatoes in flour. Dip tomatoes in buttermilk, and dredge in panko-cornmeal mixture. Lightly coat tomatoes on each side with cooking spray; arrange on wire rack.

5. Bake for 18 to 20 minutes or until golden brown, turning once after 10 minutes. Serve with Lightened Remoulade.

Lightened Remoulade

Makes about 1 cup

Ingredients:

  • 3/4 cup light mayonnaise
  • 1/4 cup Creole mustard
  • 1 tablespoon chopped fresh chives
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon finely chopped bread-and-butter pickles 
  • 1/2 teaspoon hot sauce
  • 1/4 teaspoon creole seasoning
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Stir together all ingredients. Chill

Southern Seafood Gumbo                                          

Ingredients:

  • 1 medium onion, chopped
  • 2 celery ribs with leaves, chopped
  • 1 medium green pepper, chopped
  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 1 bottle (46 ounces) spicy, low sodium V8 juice or tomato juice
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 1/4 teaspoon cayenne pepper
  • 1 package (16 ounces) frozen okra
  • 1 pound catfish fillets or redfish, cut into 3/4-inch cubes
  • 3/4 pound uncooked medium shrimp, peeled and deveined
  • 1/2 lb. fresh or pasteurized lump crabmeat (about 1-1/2 cups), picked over for shells, or frozen and thawed
  • 3 cups cooked long grain rice
  • Louisiana-style hot sauce, to taste

Directions:

In a Dutch oven, saute the onion, celery and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir in the V8 juice, tomatoes and cayenne; bring to a boil. Reduce heat; cover and simmer for 10 minutes.

Stir in okra and catfish; cook 8 minutes longer. Add the shrimp and crab; cook 7 minutes longer or until shrimp turn pink. Add hot sauce, salt, and pepper to taste. Pass additional hot sauce at the table. Place rice in individual serving bowls; top with gumbo. Yield: 12 servings.

Red Beans and Rice

Ingredients:                                                                                                                                               

  • 1 medium onion, chopped
  • 1/2 cup chopped green pepper
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1/3 cup minced fresh cilantro
  • 3 cans (16 ounces each) red beans, rinsed and drained
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon pepper
  • 3 cups hot cooked rice

Directions

In a large nonstick skillet, saute the onion, green pepper and garlic in oil until tender. Add cilantro; cook and stir until wilted, about 1 minute. Stir in the beans, salt, cumin and pepper. Cover and simmer for 10-15 minutes. Serve over rice. Yield: 6 servings.

Creole Chicken

Ingredients:                                                                                                                                                                                                                                                

  • 2 boneless skinless chicken breast halves (4 ounces each)
  • 1 teaspoon canola oil
  • 1 can (14-1/2 ounces) stewed tomatoes, cut up
  • 1/3 cup julienned green pepper
  • 1/4 cup chopped celery
  • 1/4 cup sliced onion
  • 1/2 to 1 teaspoon chili powder
  • 1/2 teaspoon dried thyme
  • 1/8 teaspoon pepper
  • 1 cup hot cooked rice

Directions:

In a small nonstick skillet coated with cooking spray, cook chicken in oil over medium heat for 5-6 minutes on each side or a meat thermometer reads 165° Remove and keep warm.

In the same skillet, combine the tomatoes, green pepper, celery, onion, chili powder, thyme and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until vegetables are crisp-tender. Return chicken to pan; heat through. Serve with rice. Yield: 2 servings.

Country Corn Bread

Ingredients:                                                                                                                                                                                    

  • 1 cup all-purpose flour
  • 1 cup cornmeal
  • 2 tablespoons sugar
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 egg
  • 1 cup (8 ounces) reduced-fat plain yogurt
  • 1/4 cup canola oil

Directions:

In a large bowl, combine the flour, cornmeal, sugar, baking soda and salt. Whisk together the egg, yogurt and oil. Stir into the dry ingredients just until combined.

Transfer to an 8-in. square baking dish coated with cooking spray. Bake at 375° for 20-25 minutes or until top is lightly browned and a toothpick inserted near the center comes out clean. Serve warm. Yield: 9 servings.

King Cake

One of the most popular foods during Mardi Gras is the king cake, consumed by the carload and traditionally sold in bakeries, grocery stores and delis from January 6 to Ash Wednesday. Locals and visitors alike eat king cake for breakfast, coffee break and dessert. The tradition of king cake dates back to the Middle Ages when a popular devotion during Christmas centered on the Three Wise Men (or Kings) who followed the North Star to find Christ. The twelfth night after the birth of Christ marks the end of Christmas and the celebration of Epiphany. Thus, Twelfth Night in some cultures became a time for pageants and giving special presents to children. Along with gifts came the celebratory cake, or king cake. Today’s king cake is a confection made of braided sweet yeast dough, laced with cinnamon. It is always iced in the Mardi Gras colors of purple (justice), green (faith) and gold (power). Hidden in each king cake is a tiny plastic baby. The person who finds the baby must buy the next king cake or host the next party. Contemporary king cakes are often filled with cream cheese or fruit fillings, such as apple and strawberry. However, my recipe included here is the traditional one.
 

Traditional King Cake

Yield: Makes 2 cakes (about 18 servings each)

  • 1 (16-ounce) container light sour cream
  • 1/3 cup sugar or equivalent sugar alternative, such as Truvia for Baking
  • 1/4 cup butter or Smart Balance Butter Blend
  • 1 teaspoon salt
  • 2 (1/4-ounce) envelopes active dry yeast
  • 1/2 cup warm water (100° to 110°)
  • 1 tablespoon sugar
  • 2 large eggs, lightly beaten
  • 6 to 6 1/2 cups bread flour
  • 1/4 cup butter, softened or Smart Balance Butter Blend
  • 1/2 cup sugar
  • 1 1/2 teaspoons ground cinnamon
  • Creamy Glaze, recipe below
  • Purple, green and gold-tinted sparkling sugar sprinkles

Directions:

Cook first 4 ingredients in a medium saucepan over low heat, stirring often, until butter melts. Set aside, and cool mixture to 100° to 110°.

Stir together yeast, 1/2 cup warm water and 1 tablespoon sugar in a 1-cup glass measuring cup; let stand 5 minutes.

Beat sour cream mixture, yeast mixture, eggs and 2 cups flour at medium speed with a heavy-duty electric stand mixer until smooth. Reduce speed to low and gradually add enough remaining flour (4 to 4 1/2 cups) until a soft dough forms.

Turn dough out onto a lightly floured surface or use the mixer’s dough hook; knead until smooth and elastic (about 10 minutes). Place in a well-greased bowl, turning to grease the top.

Cover and let rise in a warm place (85°), free from drafts, 1 hour or until dough is doubled in bulk.

Punch down dough and divide in half. Roll each portion into a 22- x 12-inch rectangle. Divide softened butter and spread evenly on each rectangle, leaving a 1-inch border. Stir together 1/2 cup sugar and cinnamon and sprinkle evenly over butter on each rectangle.

Roll up each dough rectangle, jelly-roll fashion, starting at 1 long side. Place one dough roll, seam side down, on a lightly greased baking sheet. Bring ends of roll together to form an oval ring, moistening and pinching edges together to seal. Repeat with second dough roll.

Cover and let rise in a warm place (85°), free from drafts, 20 to 30 minutes or until doubled in bulk.

Bake at 375° F for 14 to 16 minutes or until golden. Slightly cool cakes on pans on wire racks (about 10 minutes). Drizzle Creamy Glaze evenly over warm cakes; sprinkle with colored sugars, alternating colors and forming bands (see photo). Let cool completely.

Cream Cheese-Filled King Cake: Prepare each 22- x 12-inch dough rectangle as directed. Omit 1/4 cup softened butter and 1 1/2 teaspoons ground cinnamon. Increase 1/2 cup sugar to 3/4 cup sugar. Beat 3/4 cup sugar; 2 (8-ounce) packages cream cheese, softened; 1 large egg; and 2 teaspoons vanilla extract at medium speed with an electric mixer until smooth. Divide in half. Spread cream cheese mixture evenly on each dough rectangle, leaving 1-inch borders. Proceed with recipe as directed above.

Creamy Glaze

Makes 1 1/2 cups

  • 3 cups powdered sugar
  • 1/4 teaspoon vanilla extract
  • 3 to 4 tablespoons milk

Stir together the powdered sugar, vanilla and 2 tablespoons milk, adding additional milk, 1 teaspoon at a time, until a thick spreading frosting is formed.

  

Related articles

Posted by in Beans, Bread, cake, Chicken, Coffee Cake, Desserts, Fish, Healthy Italian Cooking, Rice, shrimp, tomatoes Tags: , , , , ,

4 comments

Everyday Dinner Menus For Two

January 22, 2013

Hit the market and it sure seems like everyone is cooking for a crowd. Everything seems to be in such large packages.

In reality, there are a lot more folks cooking for one or two than you might think. There are, of course, those seniors and empty nesters but there are also the newlyweds, the college kids, the single parent and child and other young professionals.

It does take a bit of organization to make cooking for two a pleasurable experience. With some organization, you won’t find yourself eating goulash leftovers for an entire week.

Here are some organizing ideas for cooking for just two.

  1. Purchase a supply of freezer bags, plastic wrap, foil, freezer dishes, freezer labels and a permanent marker. This way you can be prepared for those too-large-for-you portions.
  2. Sure you think you’ll remember but, once frozen, it is often hard to tell which dish is which. Use your marker to write on the foil or bag or use stick on labels. Adding the cooking temperature and time will save you from looking it up later.
  3. Perhaps your recipe needs only half of a can. Place the remaining half of the can in a small freezer bag or container, label and freeze for another day or use.
  4. Most recipes seem to serve four, six or eight. However, you don’t need to divide the recipe in two. This often results in less than satisfactory results. Instead, prepare the dish but divide it in two. Have half for dinner and place half in the freezer.
  5. Individual casserole dishes are a great gift for you. Dishes, such as lasagna, chicken tetrazzini and tuna casserole, can be prepared and divided among small casseroles. Freeze the extras and pull out one or two, as needed, on a busy night.
  6. Shop in smaller quantities. When cooking for two, the big box discount stores are probably not your friend. You’ll surely tire of the five pounds of anything before it is consumed. You might think you are saving money but, if you end up wasting some of what you bought, then you haven’t saved anything.
  7. Continue to buy the meat you enjoy but divide the package into smaller portions and place some in the freezer. When buying something larger, like a roast, you can ask at the meat counter for them to split into two pieces for you.
  8. Purchase frozen vegetables in plastic bags. This allows you to pour out just the right serving for two and reseal the bag to preserve the rest.
  9. For dry goods, such as pastas, beans and rice, use what you need and then reseal the container. Sometimes, you can just place the entire box in a quart or gallon plastic bag and zip it shut to keep it fresh.
  10. Desserts for two pose a special challenge. While you can make a whole cake or pie, you might not want to be tempted by having the entire cake on that kitchen counter.  Turn that cake recipe into cupcakes, freezing some of them. Turn the pie recipe into tarts. Look for dessert mixes that make an 8 x 8-inch size pan rather than a 9 x 13-inch pan. When making desserts, such as brownies or cookies, divide them into individual portions and wrap them separately. 
  11. When making a casserole that calls for half-cup of green pepper or a few ribs of celery, head to the salad bar. Instead of an entire head of celery going bad in the refrigerator drawer, you can scoop up just the portion you need.
  12. If you have trouble using fresh produce before it can go bad, try some of the fresh produce bags, sometimes marketed as “green” bags. These extend the life of produce.

Here are some menus to get you started and these recipes are designed for two.

Menu One

 

Seared Scallops with Mint Pesto

2 Servings

Serving Size: 3 scallops, 1/4 cup pesto, 1/2 cup spinach

Ingredients:

  • 1/3 cup lightly packed fresh mint
  • 1/4 cup lightly packed fresh flat-leaf parsley
  • 2 tablespoons almonds, toasted and chopped
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons water
  • 1 tablespoon lemon juice
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 6 sea scallops (8 to 10 ounces total)
  • 1 teaspoon olive oil
  • 1 cup fresh spinach

Directions:

For pesto::

In a food processor, combine mint, parsley, almonds, Parmesan cheese, the water, lemon juice, garlic, 1/8 teaspoon of the salt, and 1/8 teaspoon of the pepper. Cover and process until nearly smooth. Set aside.

Rinse scallops and pat dry with paper towels. Sprinkle scallops with the remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. In a large nonstick skillet, heat oil over medium-high heat. Add scallops; cook for 5 to 6 minutes or until scallops are opaque, turning once halfway through cooking.

Serve scallops and pesto over spinach.

Roasted Beets and Shallots

2 servings

Ingredients:

  • 6 ounces trimmed red and/or yellow small beets, quartered
  • 2 small shallots, chopped
  • 2 teaspoons olive oil
  • 1/8 teaspoon salt
  • Dash ground black pepper
  • 2 teaspoons lemon juice
  • 1 teaspoon snipped fresh sage or tarragon

Directions:

Preheat oven to 425 degrees F. Arrange beets and shallots in a single layer in a 2-quart square baking dish. Drizzle with oil; toss to coat. Sprinkle with salt and pepper.

Cover with foil and roast for 20 minutes. Uncover and roast for 10 to 15 minutes more or until beets are tender. Cool completely. Peel the beets. Drizzle beets and shallots with lemon juice; sprinkle with sage.

Apple-Cranberry Cobbler

2 servings

Ingredients:

  • Nonstick cooking spray
  • 2 small apples (such as Granny Smith, Braeburn, or Honeycrisp), cored, quartered, and thinly sliced (1-1/2 cups)
  • 2 tablespoons dried cranberries
  • 1 tablespoon honey
  • 1 tablespoon water
  • 1 teaspoon vanilla
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 2 tablespoons low-fat granola without raisins

Directions:

Preheat oven to 375 degrees F. Coat two 6-ounce custard cups or other 6-ounce oven-safe dishes with nonstick spray; set aside. In a medium bowl, stir together apple slices, cranberries, honey, the water, vanilla, cinnamon, and nutmeg. Divide mixture between prepared custard cups. Cover cups with foil.

Bake for 20 to 25 minutes or until apples are tender. Remove foil and top with granola. Bake, uncovered, about 5 minutes more or until granola is lightly browned.

Menu Two

Grilled Fish with Pepper Salsa

2 Servings

Serving Size: 1 fish steak and 2/3 cup salsa each

Ingredients:

  • 2-5 ounce fresh or frozen fish steaks, cut 3/4- to 1-inch thick
  • 1/2 teaspoon fennel seeds, crushed
  • 1/2 teaspoon finely shredded lemon zest
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 1/4 teaspoon crushed red pepper
  • 1/8 teaspoon salt
  • 3/4 cup chopped, seeded tomato
  • 1/2 cup chopped yellow or orange bell pepper
  • 1 scallion, thinly sliced
  • 2 teaspoons snipped fresh mint
  • Lemon wedges

Directions

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Place fish in a large resealable plastic bag set in a shallow dish.

In a small bowl, combine crushed fennel seeds, the lemon zest, lemon juice, oil, 1/8 teaspoon of the crushed red pepper and the salt. Pour over fish in bag; turn to coat fish. Seal bag. Marinate in the refrigerator for 30 to 60 minutes, turning bag occasionally.

Meanwhile, for salsa:

In a small bowl, combine tomato, bell pepper, green onion, mint, and the remaining 1/8 teaspoon crushed red pepper. Set aside.

Drain fish, discarding marinade. For a charcoal grill, grill fish on the greased rack of an uncovered grill directly over medium coals for 6 to 10 minutes or until fish flakes easily when tested with a fork, gently turning once halfway through grilling.

For a gas grill, preheat grill . Reduce heat to medium. Place fish on greased grill rack over heat. Cover and grill as above.

You can also use a preheated stove top grill or grill pan; follow directions above.

Serve fish topped with salsa mixture and lemon wedges.

Quinoa

2 Servings

Serving Size 2/3 cup

Ingredients:

  • 1/4 cup quinoa, rinsed well and drained
  • 1 clove garlic, minced
  • 1 teaspoon olive oil
  • 3/4 cup reduced-sodium chicken broth
  • 1/3 cup chopped seeded cucumber
  • 1 large green onion, thinly sliced, or 3 tablespoons snipped fresh chives
  • 2 tablespoons snipped fresh basil

Directions:

In a small nonstick saucepan, cook quinoa and garlic in hot oil over medium heat for 3 minutes, stirring frequently.

Add broth. Bring to boiling; reduce heat. Cover and simmer for 15 to 20 minutes or until the liquid is absorbed and the quinoa is tender. Remove from heat. Stir in cucumber, green onion, and snipped basil.

 

Berry Cheesecake Dessert

2 servings

Ingredients:

  • 1/4 cup fat-free cream cheese
  • 1/4 cup skim ricotta cheese
  • 4 ½ teaspoons sugar
  • 1/4 teaspoon finely shredded orange peel 
  • 2 teaspoons orange juice
  • 1 ½ cups sliced strawberries, raspberries, and/or blueberries
  • 2 gingersnaps or chocolate wafers, broken

Directions:

In a blender container or food processor bowl combine cream cheese, ricotta cheese, sugar, orange peel and orange juice. Cover and blend or process until smooth. Transfer to a small bowl; cover and refrigerate for 4 to 24 hours.

To serve, spoon the fruit into two dessert dishes. Top with the cream cheese mixture and sprinkle with the broken cookies

Menu Three

 

Wine-Glazed Steak

2 servings

Ingredients:

  • 1 boneless beef top sirloin steak, cut 1/2 to 3/4 inch thick (8 to 10 ounces total)
  • 2 teaspoons olive oil
  • 1 cup sliced fresh mushrooms
  • 2 cloves garlic, minced
  • 1/8 teaspoon crushed red pepper
  • 1/4 cup dry red wine
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon reduced-sodium soy sauce
  • 1 teaspoon honey

Directions:

Trim fat from steak; cut steak into two equal portions. In a medium skillet, heat oil over medium-high heat. Add steaks. Reduce heat to medium; cook for 10 to 13 minutes or until desired temperature (145 degrees F for medium-rare or 160 degrees F. for medium), turning steaks occasionally. If steaks brown too quickly, reduce heat to medium-low. Transfer steaks two dinner plates; keep warm.

Add mushrooms, garlic, and crushed red pepper to skillet; cook and stir for 2 minutes. Remove skillet from heat. Carefully add wine. Return to heat. Boil gently, uncovered, for 3 to 5 minutes or until most of the liquid is evaporated. Add balsamic vinegar, soy sauce, and honey; return to simmering. Cook and stir about 2 minutes or until slightly thickened. Spoon over steaks.

Roasted Carrots

2 Servings

Ingredients:

  • 6-8 slender carrots, trimmed, scrubbed
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon finely grated orange peel
  • 3 tablespoons fresh orange juice
  • 1 tablespoons honey
  • Sea salt and freshly cracked black pepper

Directions:

Preheat oven to 400°F. Arrange carrots in single layer in a small baking pan. Add olive oil and orange peel; sprinkle with salt and pepper and toss. Pour orange juice over; cover tightly with foil. Roast until crisp-tender, about 20 minutes. Remove foil. Increase oven to 450°F. Drizzle honey over carrots. Roast uncovered until carrots are tender and browned in spots, about 10 minutes longer. Divide carrots and transfer them and any juices to the dinner plates with the steak.

 

Cucumber Radish Slaw

2 Servings

Serving Size: 3/4 cup

Ingredients:

  • 1 tablespoon cider vinegar
  • 1/2 teaspoon olive oil
  • 1/4 teaspoon sugar or sugar substitute equivalent to 1/4 teaspoon sugar
  • Dash salt
  • Dash ground black pepper
  • 1/4 of a medium English cucumber, thinly sliced (1 cup)
  • 1/2 cup radishes, trimmed and thinly sliced
  • 1/4 of a medium red bell pepper, seeded and thinly sliced
  • 1 tablespoon finely chopped green onion

Directions:

1. In a medium bowl, whisk together vinegar, olive oil, sugar, salt, and black pepper. Add cucumber, radishes, sweet pepper, and green onion. Toss to coat. Serve immediately or cover and chill for up to 2 hours.

Roasted Mangoes with Brown Sugar Topping

2 servings

Ingredients:

  • 1 medium ripe mango, halved lengthwise and pitted
  • 1 tablespoons brown sugar
  • 1 tablespoons flaked coconut
  • 1 teaspoons finely shredded orange peel
  • 1 teaspoons finely chopped crystallized ginger

Directions:

Place mango halves in a small baking dish. Combine brown sugar, coconut, orange peel, and crystallized ginger in a small mixing bowl. Sprinkle over mango halves.

Bake in a 425 degree F. oven about 10 minutes or until mangoes are hot, and topping just begins to brown.

Vegetarian Entree Option

Substitute this entree for any of the entrees above.

 black bean burger - saveur.com

Spicy Black Bean Burgers

2 Servings

Ingredients:

  • 1 15- to 16-ounce can black beans, rinsed, drained
  • 1/3 cup chopped red onion
  • 1/3 cup dry bread crumbs
  • 1/4 cup grated carrot
  • 2 tablespoons plus extra salsa, recipe below
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon hot pepper sauce (such as Tabasco)
  • 2 whole wheat hamburger buns, optional

Directions:

Using a fork, mash half of the beans in medium bowl. Mix the remaining beans, onion, carrot, bread crumbs, 2 tablespoons salsa, oregano and hot pepper sauce. Season with salt and pepper. Using moistened hands, shape bean mixture into two 3- to 4-inch-diameter patties.

Preheat broiler. Brush broiler rack or pan with oil. Broil burgers until heated through, about 3 minutes per side.. Spoon 1/4 cup salsa over each. Serve in a hamburger bun, if desired.

Homemade Tomato Salsa

Makes 3 cups

 Ingredients:

  • 2 medium sized fresh tomatoes (from 1 lb to 1 1/4 lb), stems removed, finely diced
  • 1/2 red onion, finely diced
  • 1 jalapeño chili pepper (stems, ribs, seeds removed), finely diced
  • 1 serano chili pepper (stems, ribs, seeds removed), finely diced
  • Juice of one lime
  • 1/2 cup chopped cilantro
  • Salt and pepper to taste
  • 1/2 teaspoon dried oregano

Directions:

Chop 2 medium sized fresh tomatoes. Prepare the chilies. Be very careful while handling these hot peppers. If you can, avoid touching them with your hands. Use surgical gloves or a paper towel to protect your hands. Wash your hands thoroughly with soap and hot water after handling and avoid touching your eyes for several hours. Set aside some of the seeds from the peppers. If the salsa isn’t hot enough, you can add a few for heat.

Combine all of the ingredients in a medium sized bowl. Taste. If the chilies make the salsa too hot, add some more chopped tomato. If not hot enough, carefully add a few of the seeds from the chilies and the oregano

Let sit for an hour for the flavors to combine.

Related articles

Posted by in apples, Beans, Beef, beets, berries, carrots, cobbler, cranberry, cucumbers, Desserts, Dinner, Fish, Grains, Healthy Italian Cooking, mangoes, mushrooms, peppers, quinoa, Salad, scallops Tags:

2 comments

← Older Posts

Recent Posts

Browse by Title

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 416 other followers

Meta

WalkedThru

Blogroll

Blog Archive

Looking for Something to Cook?


Blog at WordPress.com. | Theme: San Kloud by Theme.fm.
Follow

Get every new post delivered to your Inbox.

Join 416 other followers

%d bloggers like this: