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Healthy Mediterranean Cooking at Home

Category Archives: Grilling

I recently saw Katie Lee prepare this steak dish on an episode of “The Kitchen” and decided to adapt it for our dinner. The marinade gives the steak great flavor.

Skirt Steak with Plum Sauce

Ingredients

3 ripe plums, a combination of red and purple, diced
1 cup teriyaki sauce/marinade, homemade (see recipe) or store-bought
1 tablespoon sesame oil
2 teaspoons Dijon mustard
2 teaspoons sriracha
1 pound skirt steak
Kosher salt and fresh ground pepper

Directions

Puree the chopped plums in a blender until smooth. Stir together the pureed plums with the teriyaki sauce, sesame oil, Dijon and sriracha in a large ziplock bag. Add the steak, tossing to coat in the marinade, and marinate in the refrigerator for at least 1 hour.


Preheat a grill pan to medium heat.

Remove the steak from the marinade letting most of it drip off the meat into the bag and pat dry on paper towels.
Pour the marinade in the bag into a small saucepan over medium-high heat and bring to a boil. Reduce the heat and simmer for 5 minutes.
Salt and pepper each side of the steak and grill over medium heat on each side for 2 to 3 minutes. Once grilled on both sides, remove from the heat to a cutting board and let rest for 10 minutes.

Slice the skirt steak against the grain and brush some of the boiled marinade on it.
Save some of the marinade to serve with my baby back rib recipe that will be posted Monday.

Teriyaki Sauce

Ingredients

1 cup of water
1/4 cup soy sauce
1 teaspoon sesame oil
3 tablespoons mirin
5 teaspoons packed brown sugar
1 tablespoon honey
1/2 teaspoon minced fresh ginger
1 garlic clove minced
2 tablespoons cornstarch
1/4 cup cold water

Directions

Combine all the ingredients except the cornstarch and 1/4 cup cold water in a saucepan over medium heat. Cook until nearly heated through, about 1 minute.
Mix cornstarch and 1/4 cold water together in a cup; stir until dissolved. Add to the saucepan. Cook and stir sauce until thickened, 5 to 7 minutes. Set aside.

Italian Pan-Fried Lemon Potatoes

Ingredients

1 pound whole small potatoes
2 whole cloves garlic, peeled
2 sprigs fresh rosemary
1 lemon, cut in half
Kosher salt
Olive oil

Directions

Place the potatoes in a large saucepan and cover with cold water. Add garlic, rosemary sprigs and one lemon half to the water and season well with salt. Place over medium-high heat and bring to a boil. Reduce the heat to a simmer and cook until potatoes are tender when pierced with a fork, about 15 minutes. Drain well and reserve the lemon half, garlic cloves and rosemary.

Let potatoes cool to room temperature and peel them. Cut potatoes in half. Place on a plate until ready to cook.
Zest the lemon half that was not cooked with the potatoes. Chop the reserved garlic and rosemary and mix together with the lemon zest. Set aside.

Heat a large skillet over medium-high heat. Add enough olive oil to cover the bottom of the skillet and heat. Add the potatoes cut-side down to the skillet. Cook until the bottom of the potatoes are a deep golden brown, 3 to 4 minutes. Using a metal spatula, turn the potatoes and cook on the second side for an additional 3 minutes. Remove to a paper towel-lined plate and drain well. Place the potatoes in a serving bowl. Squeeze both lemon halves (cooked and uncooked) over the potatoes and sprinkle with the garlic, rosemary reserved mixture.

Green Beans with Shallots and Almonds

Ingredients

Salt and black pepper to taste
1 pound fresh green beans, trimmed and cut into thirds
2 tablespoons butter
1 shallot, sliced
2 tablespoons chopped parsley
1/4 cup almond slices, toasted

Directions

Bring a saucepan of salted water to boil. Add green beans and cook until just tender, 4-5 minutes. Drain in a colander. Set aside.
Heat the butter in the empty saucepan over medium heat. Add the sliced shallot and cook, stirring occasionally, until softened and light golden brown, 4 to 5 minutes. Return the drained beans to the saucepan and add parsley, almonds, and black pepper and toss gently. Transfer to a serving bowl.

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On these hot summer days, grilling your dinner outside instead of heating up your kitchen is a much better plan. To make a successful meal on the grill, I have a few tips that I have learned over the years that I can share with you. I can not speak about charcoal grilling – only gas grilling- because that is what I use. Be sure to purchase a grill with several different burners – mine has three. That way you can create direct and indirect cooking which will prevent overcooking or burning your food. Have a good meat thermometer handy, also. Another tool I have recently started using is a grill mat that can withstand very high temperatures and prevents your food from burning. What is amazing is that you still get grill marks. Use this mat to cook delicate foods, such as seafood or small vegetables that might fall through the grate. Just wipe clean with a wet paper towel and you are set for the next grilling session. It is called the Kona Mat and use this link to find out more.

Using the direct and indirect grilling technique is important in producing good tasting food. To cook indirectly: On a gas grill, leave one burner off and place the meat on the grate directly over the cool burner. For a charcoal grill: pile all the coals along the sides of the grill and place the food in the center, away from the hot coals. Place a metal drip pan beneath the grate where the food will sit, to collect juices as it cooks.

  Direct Heat Indirect Heat
Food placement Above flames or coals Adjacent to flames or coals
Temperature 500°F or higher 350°F to 400°F
Cooking Times 25 minutes or less More than 25 minutes
What to grill? Kabobs, tempeh, tofu, veggies, sausages, steaks, burgers and most seafood Whole chicken or turkey, ribs, roasts or leg of lamb
Bonus! Wood chips can be added to a charcoal grill for an extra smoky flavor

Often a combination of both methods is used. For example, a 1-1/2-inch-thick steak, or bone-in chicken parts can be seared or browned over direct heat for a short period of time and moved to the indirect heat area to continue cooking internally without excess browning.

For a majority of cooks, grilling means cooking a hamburger or steak. But did you know that seafood and vegetables are transformed on the grill into special meals?

Coriander-Rubbed Red Snapper with Grilled Fennel And Plums

In this recipe, I used the Kona Mat to cook delicate seafood and fruit.

For 2 servings

Ingredients
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
2 tablespoons toasted sesame oil
1 teaspoon honey
12-13 oz red snapper fillet, skin removed
Vegetable oil
1 fennel bulb
2 medium plums

Dressing
2 tablespoons unseasoned rice vinegar
1 teaspoon honey
1 tablespoon toasted sesame oil
1 scallion, finely minced
1 tablespoon finely chopped fennel fronds

Directions

Preheat grill to medium-high with the BBQ mat on the grill.
Combine the spices in a small bowl and stir in the oil, honey, salt, and pepper.
Combine the dressing ingredients in a small bowl and set aside.

Quarter the plums and slice half the fennel bulb into ½ inch slices, leaving the core on the bulb.
Drizzle the fennel slices and plum quarters with vegetable oil and sprinkle with salt and pepper.
Coat one side of the fish with half the coriander mixture and let stand at room temperature for 10 minutes.

Place the fish with the spice mixture side down and the fennel on the BBQ mat and grill for 5 minutes. Coat the fish with the spice mixture and turn it over. Turn the fennel over and place the plums on the mat. Grill for 5 minutes more. Place the grilled fennel and plums on a serving dish and drizzle the dressing over them. Serve the grilled salad on individual plates, cut the grilled fillet in half and place on top of the grilled fennel/plum mixture.


African immigrants in the United States come from almost all regions in Africa and do not constitute a homogeneous group. They include peoples from different national, linguistic, ethnic, racial, cultural and social backgrounds. As such, African immigrants are distinct from African Americans, many of whose ancestors were involuntarily brought from West Africa and Central Africa to British North America by means of the Atlantic slave trade. African Americans whose ancestors were forced into slavery and Africans who emigrated to the US have all contributed numerous qualities in the development of the US as a nation and have greatly influenced our culinary world.

Since the 17th century, enslaved Africans and their descendants have had a profound impact on what Americans grow and eat. Watermelon, okra, yams, black-eyed peas, and some peppers are all indigenous to Africa. Fruits and vegetables brought from Africa flourished in America in large part because enslaved Africans planted their own gardens to supplement the meager rations provided by their captors. These plants eventually made their way from gardens of the enslaved to those of some of the wealthiest and most prominent people in the country, including George Washington and Thomas Jefferson, whose gardens were planted with heirloom seeds from Africa. Enslaved African chefs left their mark on certain cooking methods, while also developing recipes that are now staples in the American diet, particularly in the American South. Dishes like gumbo, jambalaya, pepper pot and the method of cooking greens called Hoppin’ John (a dish made with greens and pork) are all examples. “The method of deep frying of fish or barbecuing meats were all documented in West Africa before the transatlantic slave trade,” says Kelley Deetz, director of programming at Stratford Hall and who is also the author of Bound to the Fire, which explores how Virginia’s enslaved cooks helped invent American cuisine. “These dishes and ingredients were essential to the formation of Southern, and eventually American, food.”

The continent of Africa has seen many changes in migration patterns over the course of history. The influx of African immigrants began in the latter part of the 20th century and is often referred to as the “fourth great migration.” About three-fourths of all immigrants from Africa went to the United States after 1990. This trend began after decolonization, as many Africans moved to the U.S. seeking education and an escape from poverty, and this trend has been steadily rising over time. Originally, these immigrants came with the sole purpose of advancing themselves before returning to their respective countries. In recent years there has been an increase in the number of African immigrants interested in gaining permanent residence in the U.S. One major factor that contributes to migration from Africa to the United States is for job opportunities. It has been relatively easier for Africans with advanced education to leave and enter the international labor markets. In addition, many Africans move to the United States for advanced training. For example, doctors from different African nations move to the U.S. in order to increase their skills and gain more economic opportunities.

African immigrants tend to retain their culture once in the United States. Cultural bonds are developed through shared ethnic or national affiliations. Some organizations like the Ghanaian group Fantse-Kuo and the Sudanese Association are organized by country, region, or ethnic group. Other nonprofits like the Malawi Washington Association is organize by national identity and are inclusive of all Malawians. Other groups present traditional culture from a pan-African perspective. Using traditional skills and knowledge, African-born entrepreneurs develop services for immigrants and the community at large. In the Washington area, events such as the annual Ethiopian soccer tournament, institutions such as the AME Church African Liberation Ministry, and “friends” and “sister cities” organizations bring together different communities. According to estimates in 2000, there were 8.7 million African American families in the United States. The ten states with the largest populations of African Americans are New York, California, Texas, Florida, Georgia, Illinois, North Carolina, Louisiana, Michigan, and Maryland.

The migration of Africans to Europe and the US has introduced a range of African culinary dishes to the world. Ethiopian and Moroccan foods have made their mark with popular restaurants in urban hubs like London, New York, Paris, and Washington DC. Traditionally, African cuisines use a combination of locally grown fruits, vegetables, cereal grains, and meats. African cuisine can be broken down largely into styles from Central Africa, East Africa, the Horn of Africa, North Africa, South Africa, and West Africa. Heavily influenced by spices, African recipes are known for their intense flavor and often include combining sweet flavors such as dried fruit, ginger, and cinnamon with garlic and onions.

The historical record indicates chickens were known in ancient Egypt by 1,400 BC, and later in the Greek and Roman empires. When they first arrived in sub-Saharan Africa is unknown, but they are now common throughout Africa as in the rest of the world. A similar bird, the guinea fowl, is native to Africa and is widely raised there. Both are often called kuku in many African languages. Nsusu or soso are words for chicken in the Congo region. Every culture has its own way of cooking chicken. One classic method of preparing chicken in Africa is to stew it in a peanut and tomato sauce (this basic recipe goes by many names in different parts of Africa). Another delicious African chicken dish is Poulet Yassa, which is chicken marinated in an onion-mustard mixture. The African kitchen is traditionally outside or in a separate building apart from the sleeping and living quarters. By far the most traditional and to-this-day the most common sight in an African kitchen is a stewpot filled with meat and vegetables (often greens) simmering over a fire. The pot usually sits on three stones arranged in a triangle, and the fire slowly consumes three pieces of wood that meet at a point under the pot.

Here is another traditional recipe for chicken.

Piri-Piri Chicken with Piri-Piri Sauce

Piri-Piri (sometimes spelled peri-peri) is Swahili for ‘pepper pepper’, or ‘strong pepper’ and refers to an African-style chili sauce. Piri-Piri Chicken is marinated in a hot chile pepper marinade, then grilled. This dish evolved in Angola and Mozambique (once Portuguese colonies) after Portuguese explorers and settlers brought American chili peppers to Africa.

The most basic piri-piri marinade recipe calls for just oil, cayenne pepper or minced fresh hot chile peppers, and salt. Many piri-piri recipes add an acidic liquid (usually lemon or lime juice, or vinegar, or possibly wine or liquor) which adds a tang and tenderizes the chicken. More elaborate versions also include additional flavorings and spices.

This recipe makes quite a bit and since I cook for two most days, I cut the recipe in half. This dish is delicious and the chicken turns out quite tender and juicy. The sauce has a bit of a kick but not overly spicy.

6-8 servings

Ingredients

4 lb chicken cut into parts or 4 lbs of your favorite chicken parts, about 8 pieces.

Peri Peri Marinade
3 red chilies (reduce for less heat or remove seeds), finely chopped or use 2 tablespoons red chili paste
1 green chili, finely chopped
3 cloves garlic, peeled and finely chopped
1 small red onion, finely chopped
1 red bell pepper, finely chopped
2 tablespoons lemon juice
2 tablespoons apple cider vinegar
1/2 teaspoon black pepper
2 tablespoons brown sugar
1 tablespoon smoked paprika
1 teaspoon of sea salt
2 tablespoons chopped cilantro or parsley
3 tablespoons vegetable oil

Peri Peri Sauce
3 tablespoons reserved marinade
1/4 cup water
2 tablespoons sugar

Directions

Combine all marinade ingredients in a bowl large enough to hold all the chicken parts and blend well.

Reserve 3 tablespoons of the marinade in a small storage container and the coat the chicken with the remaining marinade. Cover and refrigerate 4 hours to overnight.

Hear an outdoor grill or stovetop grill pan.

For the Piri-Piri Sauce
Add reserved marinade, water, and sugar to a small saucepan and bring to boil. Cook for 2 minutes, remove from the heat and keep warm.

To cook the chicken
Place chicken bone side down on the grill. Cook for 10 minutes. Turn chicken over and cook for 25-30 minutes. Turn chicken over once more and grill for another 5 minutes. Remove the chicken to a serving platter and drizzle the sauce over the grilled chicken.

African Cucumber Sambal

Ingredients

2 medium garlic cloves, minced
1 shallot, minced
1/2 green chili (jalapeno pepper), minced
1 teaspoon sugar or natural sweetener (honey, agave nectar, etc.)
1 (2-inch) piece of ginger, peeled and grated
1 tablespoon apple cider vinegar
2 mint leaves, minced
1 large cucumber, peeled, seeded, quartered and thinly sliced

Directions

Combine all of the ingredients in a mixing bowl. Stir and toss well to cover.


Cover and let sit at room temperature for at least 1 hour before serving.
The Sambal will store up to 4 days refrigerated in a tightly covered container.

West African Style Rice With Black-eyed Peas

Every culture seems to have its own version of rice and beans. Peanut oil and hot red pepper give this dish a West African flavor.

Carolina Gold Rice, long grain rice, was the basis of the colonial and antebellum economy of Carolina and Georgia. Considered the grandfather of long grain rice in the Americas, Carolina Gold (which came from Africa and Indonesia) became a commercial staple grain in the coastal lands of Charles Towne in the Carolina Territory in 1685. The rice has a superior flavor, nutty aroma, a tiny texture and a beautiful golden hue in the field. Cooking directions differ from traditional rice, in that, Carolina gold is boiled in salted water rather than simmered.

4 servings

Ingredients

1 cup (200 grams) dried black-eyed peas, soaked overnight in water to cover or one 15.8 oz can of black-eyed peas
2 tablespoons peanut oil
1/2 small onion, chopped
1 large vine ripe tomato, chopped
2 tablespoons tomato paste
1 ⁄ 4 teaspoon ground hot red pepper (cayenne)
1 ⁄ 8 teaspoon salt
Cooked Carolina (Charleston) gold rice (recipe below)

Directions

To cook the beans if using dried beans:

Cover black-eyed peas with water in a medium saucepan, bring to a boil and simmer over medium heat until soft, about 1 hour. Drain and set aside.

Or drain and rinse the canned beans. Set aside.

To finish the dish

Heat oil in a heavy pot. Add onion, tomato, tomato paste, red pepper, and salt. Simmer 10 minutes, uncovered, over medium heat until vegetables are soft. Add rice and beans to the pan. Cover and let the dish sit for 5 minutes before serving. Adjust seasoning if needed.

 Rice

If you use regular long grain white rice, follow the package directions for cooking 1/2 cup rice.

4 Servings

Ingredients

1/2 cup Carolina gold rice
2 teaspoons salt
4 cups of water

Directions

Bring the water to a boil in a medium heavy saucepan. Rinse the rice three times with tap water in a mixing bowl. Add the rice and salt to the boiling water. Stir gently to separate the grains and cook in boiling water 12-15 minutes until rice is tender and doubled in size. Drain the rice in a colander and rinse with cold water. Set aside to add to the beans.

Sources:  Jessica B. Harris’ The Africa Cookbook; Marcus Samuelsson’s The Soul of a New Cuisine and The Congo Cookbook.


Korean Americans are Americans of Korean heritage or descent, mostly from South Korea (99%), and with a very small minority from North Korea, China, Japan, and the Post-Soviet states. The Korean American community comprises about 0.6% of the United States population, or about 1.8 million people, and is the fifth largest Asian American group. The two metropolitan areas with the highest Korean American populations as per the 2010 Census were the Greater Los Angeles Combined Statistical Area (334,329) and the Greater New York Combined Statistical Area (218,764). The Baltimore-Washington Metropolitan Area ranks third, with approximately 93,000 Korean Americans clustered in Howard and Montgomery Counties in Maryland and Fairfax County in Virginia. Southern California and the New York City metropolitan area have the largest population of Koreans outside of the Korean Peninsula. Among Korean Americans born in Korea, the Los Angeles metropolitan area had 226,000 as of 2012; New York (including Northern New Jersey) had 153,000 Korean-born Korean Americans, and Washington had 60,000. The percentage of Korean Americans in Bergen County, New Jersey,(my old home town) in the New York City Metropolitan Area, (increased to 6.9% according to the 2011 American Community Survey and is the highest of any county in the United States. Georgia was home to the fastest-growing Korean community in the U.S., with a significant Korean American population in the Atlanta metropolitan area, mainly in Gwinnett County (2.7% Korean), and Fulton County (1.0% Korean).

One of the first Korean Americans was Seo Jae-Pil, who came to America shortly after participating in an abortive coup with other progressives to institute political reform in 1884. He became a citizen in 1890 and earned a medical degree in 1892 from what is now George Washington University. Throughout his life, he strove to educate Koreans in the ideals of freedom and democracy and pressed the U.S. government for Korean independence. He died during the Korean War. His home is now a museum, cared for by a social services organization founded in his name in 1975.

On March 1, 2018, The Korean American Association of Greater New York (KAAGNY) celebrated the 99th Korean Declaration of Independence Day and the opening of the Museum of Korean American Heritage. This museum is the first and only Korean Heritage Museum in the United States. This historic celebration was attended by prominent members of the Korean American community and the Consul General of the Republic of Korea, Hyo-Sung Park and U.S. Congresswoman Grace Meng, NYS Senator Elaine Phillips, and NYS Assemblyman Edward Braunstein.

A prominent figure among the Korean immigrant community is Ahn Chang Ho, pen name Dosan, a social activist. He came to the United States in 1902 for education. He founded the Friendship Society in 1903 and the Mutual Assistance Society. He was also a political activist during the Japanese occupation of Korea. There is a memorial built in his honor in downtown Riverside, California and his family home on 36th Place in Los Angeles has been restored by the University of Southern California. The City of Los Angeles has also declared the nearby intersection of Jefferson Boulevard and Van Buren Place to be “Dosan Ahn Chang Ho Square” in his honor.

Korean American dancers

Another prominent figure among the Korean immigrant community was Syngman Rhee (이승만) He came to the United States in 1904 and earned a bachelor’s degree from George Washington University in 1907, a master’s degree from Harvard University, and a Ph.D. from Princeton University in 1910. In 1910, he returned to Korea and became a political activist. He later became the first president of the Republic of Korea.

In 1903, the first group of Korean laborers came to Hawaii on January 13, now known annually as Korean-American Day, to fill jobs as laborers. Between 1904 and 1907, about 1,000 Koreans entered the mainland from Hawaii through San Francisco. Many Koreans dispersed along the Pacific Coast as farm workers or as laborers in mining companies and as section hands on the railroads.

Broad Avenue, Palisades Park in northern New Jersey.

Between 1905 and 1910, political activities in Korean American communities surged in opposition towards Japanese aggression of Korea and they formed organizations throughout the US. In 1909, two of the largest Korean-American organizations would merge to form the Korean National Association, the largest Korean immigrant organization in North America. Leaders included An Changho, Syngman Rhee, and Park Yong-man. This organization along with others would play key roles in the Korean independence movement between 1910 and 1945. When the Korean War ended in 1953, small numbers of students and professionals entered the United States. A larger group of immigrants included women married to U.S. servicemen. With the passage of the Immigration and Nationality Act of 1965, Koreans became one of the fastest growing Asian groups in the United States, surpassed only by Filipinos. In the 1980s and 1990s Koreans became noted not only for starting small businesses such as dry cleaners or convenience stores, but also for building churches.

Korean taco

Korean American cuisine can be described as a fusion of traditional Korean cuisine with American culture and tastes. Dishes such as “Korean tacos” have emerged from the contacts between Korean bodega owners and their Mexican workers in the Los Angeles area, spreading from one food truck (Kogi Korean BBQ) in November 2008 to national prominence eighteen months later. Often, chefs borrow from Korean flavors and preparation techniques that they integrate into the cuisine they are most comfortable with (whether it be Tex-Mex, Chinese, or purely American). Even a classic staple of the American diet, the hamburger, is available with a Korean twist – bulgogi (Korean BBQ) burgers.

Korean cuisine has unique and bold flavors, colors, and styles; that include kimchi, a spicy dish made of salted and fermented vegetables (baechu-kimchi, kkaktugi), long-fermented pastes (gochujang, doenjang), rice cake, noodle dishes and stews (tteok-bokki, naengmyun), marinated and grilled meats (bulgogi, galbi), and many seafood dishes using fish cakes, octopus, squid, shellfish and fish.

Make some Korean style dishes at home. Here are a few recipes for you to try.

Red Pepper Potatoes

This is a traditional and uniquely-flavored Korean side dish. Serves 3-4.

Ingredients

1 tablespoons soy sauce
1 pinch cayenne pepper, or to taste
2 tablespoons peanut or vegetable oil
3 medium red potatoes, about 1 lb, peeled and cut into bite-sized pieces
2 large green onions, sliced thin
1 red bell pepper, diced

Directions

Whisk the soy sauce and cayenne pepper in a small bowl until the cayenne pepper is dissolved; set aside.
Heat the vegetable oil in a large skillet over medium-high heat; cook the potatoes in the hot oil until golden brown, about 8-10 minutes. Stir in the scallions and bell pepper; cook 2-3 minutes more. Pour the soy sauce mixture over the potatoes; cook and stir until the liquid is completely absorbed 1 to 2 minutes.

Korean Bulgogi-Style Grilled Steak

Serves 4-6

Ingredients

1/4 cup gochujang Korean chili paste
3 cloves garlic
1-inch piece of fresh ginger
2 tablespoons brown sugar
2 tablespoons of unseasoned rice wine vinegar
2 tablespoons soy sauce
1 teaspoon coarse ground black pepper
1/2 cup peanut oil
2 large scallions, chopped
2 tablespoons cilantro
1 ½ to 2-pound flank steak

Directions

In a large plastic ziplock bag combine the gochujang, garlic, ginger, sugar, vinegar, soy sauce, black pepper, oil, scallions, and cilantro. Close the bag and mix the ingredients together. Add the steak, close the bag and turn the bag over several times to coat the steak. Place the bag in a large dish and let the steak marinate in the refrigerator overnight. Turn the bag over several times during the marinating time.


When ready to grill, pour the marinade into a small saucepan. Bring the mixture to a boil and cook for a minute or two. Set aside.

Preheat an outdoor grill to medium-high heat. Grill the steak for 6 to 8 minutes per side, depending on thickness, until the steak is cooked medium-rare. It should reach an internal temperature of 130°F. in the thickest part of the steak. Remove the steak from the grill to a cutting board, tent it with foil, and let it rest for 3 to 4 minutes.
Slice the steak into thin pieces across the grain, place on a serving plate and serve with the reserved sauce.

Korean Cucumber Salad

Ingredients

1/4 cup white vinegar
1/4 teaspoon black pepper
1/2 teaspoon of red pepper flakes
1 teaspoon honey
1 teaspoon peanut or vegetable oil
1 tablespoon sesame seeds
Half of a hothouse (English) cucumber or regular unwaxed cucumber, unpeeled and thinly sliced
1 green onion, sliced thin
1/2 carrot, shredded

Directions

Make the dressing: In a serving bowl, stir together vinegar, black pepper, red pepper flakes, honey, oil, and sesame seeds.

Make the salad: Mix in the sliced cucumber, green onions, and shredded carrot. Cover, and refrigerate until serving time.



Grilled New York Strip Steak

2 servings

Ingredients

Two 10 oz,1 inch thick, grass-fed New York Strip Steaks
2 pats butter
Sauteed onions, recipe below

Steak Rub
1/4 cup kosher salt
1 cup brown sugar
1/4 cup coarsely ground black pepper (optional)
1 clove garlic, minced
Olive oil

New York Strip Cooking Guide
1 in. thick
Rare 8-10 min.
Medium 10-12 min.
Well 12-14 min.

Directions

Combine the rub ingredients in a small dish.
Take the steaks out of the refrigerator and let them sit on a clean plate or pan for an hour before grilling. Room temperature meat will make for more even cooking.

Rub the steaks with olive oil and follow with the rub.
Preheat an outdoor grill on high for at least 15 minutes. Sear the steaks for 2 minutes for 1-inch-thick steaks. Turn steaks and sear the second side for 2 minutes. Move the steaks to a cooler medium heat to finish grilling according to your likeness. Remove the steaks to a serving platter and place a pat of butter on top. Let rest 5 minutes.

To cook on a stovetop grill: Heat a well-seasoned stovetop grill over a high setting. When hot add the steaks and sear on one side. Turn the heat down to medium and continue cooking for 3 minutes. Turn the steaks with tongs and turn up the heat to high. Be careful not to cut into the steaks while turning them so that you don’t lose any of the juices. Sear the second side of the steaks, then turn the heat to medium and cook for another 3 minutes to medium-rare. Add 2 to 3 minutes per side for more well-done steaks.
Top each steak with onions and serve.

For the onions
1 large sweet onion, cut into thick slices about 1/2″ thick
2 tablespoons salted butter
Heat a nonstick skillet over medium heat. Add the butter, and cook until the butter melts
Reduce the heat to its lowest setting, and add in the onion slices. Cook for 15-20 minutes or until the onion is golden brown, stirring frequently. Set aside until the steak is cooked.

Mixed Spring Greens Salad with Blue Cheese Dressing

Ingredients

6 cups spring mixed greens
1/2 cup shredded carrot
1/2 cup thinly sliced green bell pepper
1/4 cup thinly sliced celery
1/4 cup thinly sliced red onion
1 cup homemade croutons
Ranch Dressing, recipe below
1/2 cup crumbled blue cheese

Directions

Toss the lettuce, carrots, bell pepper, celery, and onion together in a salad bowl. Mix in some of the dressing. Add the cheese and croutons with a little more dressing. Toss and serve immediately.

Homemade Ranch Dressing

Ingredients

1/2 cup mayonnaise
1/2 cup sour cream
1/4 cup heavy cream
2 tablespoons white distilled vinegar
2 cloves garlic minced
2 tablespoons fresh chopped dill
1 tablespoon parsley
1 teaspoon chopped fresh chives
1 teaspoon onion powder
1 teaspoon kosher salt

Directions

Add all of the ingredients to a small bowl and whisk well to combine. Transfer mixture to a mason jar for storage. Cover tightly and store in the refrigerator for up to 5 days.


Immigrants to the United States from India, Pakistan, and Bangladesh are referred to as Asian Indians. The first Asian Indians or Indian Americans, as they are also known, arrived in America as early as the middle of the nineteenth century. By the end of the nineteenth century, about 2,000 Indians, most of them Sikhs (a religious minority from India’s Punjab region), settled on the west coast of the United States, having come in search of economic opportunity. The majority of Sikhs worked in agriculture and construction. Other Asian Indians came as merchants and traders; many worked in lumber mills and logging camps in the western states of Oregon, Washington, and California, where they rented bunkhouses, acquired knowledge of English and assumed Western dress. Between 1910 and 1920, as agricultural work in California began to become more abundant and better paying, many Indian immigrants turned to the fields and orchards for employment. For many of the immigrants who had come from villages in rural India, farming was both familiar and preferable. In July 1946, Congress passed a bill allowing naturalization for Indians and approximately 6,000 Asian Indians immigrated to the United States between 1947 and 1965.

From 1965 onward, a second significant wave of Indian immigration began, spurred by a change in U.S. immigration law that lifted prior quotas and restrictions and allowed significant numbers of Asians to immigrate. Between 1965 and 1974, Indian immigration to the United States increased at a rate greater than that from almost any other country. This wave of immigrants was very different from the earliest Indian immigrants—Indians that emigrated after 1965 were overwhelmingly urban, professional, and highly educated and quickly engaged in gainful employment in many U.S. cities. Many had prior exposure to Western society and education and their transition to the United States was a smooth one. More than 100,000 such professionals and their families entered the U.S. in the decade after 1965.

India Square, Jersey City, New Jersey, is home to the highest concentration of Asian Indians in the Western Hemisphere and is one of at least 24 Indian American enclaves characterized as a Little India which have emerged within the New York Metropolitan Area.

In general, the Asian Indian community has preferred to settle in the larger American cities rather than smaller towns, especially in New York City, Los Angeles, San Francisco, and Chicago. The Asian Indian community in the United States is an ethnically diverse one. One can distinguish among subgroups who trace their roots to different regions or states within India, who speak different languages, eat different foods, and follow distinct customs. Some of the most populous Indian groups within the United States are Gujaratis, Bengalis, Punjabis, Marathis, and Tamils.

The majority of Asian Indian Americans have retained diets rooted in Indian cuisine. Indian food is prepared with a variety of spices, including cumin, turmeric, chili powder, ginger, and garlic. All Asian Indians eat a variety of dals (lentils), beans, and chaval (rice) dishes. Hindus generally will not eat beef for religious reasons, while Muslims do not eat pork.
Tandoori, the clay-baked chicken or fish marinated in yogurt and spices, is a popular North Indian dish. Biryani, or flavored rice with vegetables and meats, is served on festive occasions, often accompanied by a cooling yogurt sauce called raita (rye-tah). Southern Indian dishes like masala, dosai crepes filled with spiced potatoes, and steamed rice cakes, are also popular.
Green chutneys made of mint or coriander accompany a variety of savory fritters like the triangular, stuffed samosas. Pickled vegetables and fruits like lemons or mangoes are popular accompaniments to meals. A variety of unleavened bread like naans, rotis, and parathas are also widely eaten.

Most Asian Indian American families continue to eat freshly-prepared Indian food for the main meal of the day and the evening meal often serves as the time when the family will get together to discuss their daily activities. The average Asian Indian family tends not to eat out as often as other American families because of the importance accorded to eating together at the family table.

Tandoori Chicken

Tandoori chicken is a popular Indian dish consisting of chicken marinated in a mixture of yogurt and spices that are traditionally cooked in high temperatures in a tandoor (clay oven) and also can be prepared on a traditional barbecue grill.

Tandoor cooked chicken actually dates back to the Mughal period. This delicacy was the main course at Indian feasts of that day. Other stories of its origins exist, such as the one about a man named Kundan Lal Gujral, who ran a restaurant called Moti Mahal in Peshawar before the partition of British India. Trying out new recipes to keep his patrons interested, Gujral tried cooking chicken in tandoors (clay ovens) used by the locals to cook naan bread. The tandoors are bell-shaped ovens, set into the earth and fired with wood or charcoal reaching temperatures of about 480 degrees. Gujral was able to cook the tender chickens in these ovens making them succulent inside and crispy outside. After the partition in 1947, Punjab was partitioned with the Eastern portion joining India and western Pakistan. Peshawar became part of Pakistan and Gujral found himself a refugee fleeing the upheaval by moving to India. He moved his restaurant to Delhi in a place called Daryaganj.

The dish gained so much fame that even the first Prime Minister of India, Jawaharlal Nehru was so impressed by the Tandoori chicken at Moti Mahal that he made it a regular at most of his official banquets. Visiting dignitaries like the American Presidents Richard Nixon and John F. Kennedy, Soviet leaders Nikolai Bulganin and Nikita Khrushchev, the King of Nepal, and the Shah of Iran have all enjoyed this famous dish.

The chicken gets its characteristic red color from either a lot of red chilies or the addition of red food dye. You don’t need a tandoor oven to make tandoori chicken. You can cook it over a grill or in an oven with a broiler.

Ingredients

2 lbs skinless chicken thighs and breasts
Vegetable oil for basting
Marinade
5 teaspoons fresh lime juice
1½ teaspoons salt
1 teaspoon Kashmiri chili powder (or substitute ½ teaspoon each paprika and cayenne pepper)
½ cup plain, full-fat Greek yogurt
3 teaspoons minced garlic
3 teaspoons peeled, minced fresh ginger
2 teaspoons garam masala
1 teaspoon ground cumin
1/2 teaspoon turmeric powder
1/2 teaspoon ground fenugreek
Garnishes
Thin slices of red onion, tomato, cucumber, lime, and mint leaves

Directions

Use a sharp knife to make shallow cuts in the chicken. Combine the marinade ingredients in a large plastic ziplock bag. Add the chicken and toss to coat evenly. Cover and refrigerate for 4 to 12 hours. I did not use red food coloring.

To grill
Preheat an outdoor grill to medium-high. Remove chicken from the bag using tongs and place it on the grill; discard the bag and extra marinade. Grill for about 10 minutes on each side, brushing with oil before turning. The meat should feel firm when you press it and register an internal temperature of 165 degrees F for the breasts and 180 degrees F for the thighs on an instant-read thermometer.

To bake
Preheat the oven to 450°F. Line a baking sheet with heavy-duty aluminum foil (for easy clean-up) and set a rack on top. Spray the rack with nonstick cooking spray or grease with vegetable oil.

Arrange the chicken on the rack, leaving space between the pieces. Roast for 45 minutes, turning once midway through until the chicken is golden brown and cooked through (be sure to turn on your exhaust fan as the oven will get a little smoky). Turn on the broiler and broil the chicken about 6 inches from the heat for 3-5 minutes, until lightly charred and crisp all over.

To finish the dish
Transfer the chicken to a large platter. Arrange the garnish slices over the chicken and seal the platter with foil. Let the chicken rest for 10 minutes to absorb the garnish flavors before serving.

Indian-Style Basmati Rice

Ingredients

2 tablespoons unsalted butter
1 tablespoon minced peeled fresh ginger
1 medium onion, diced
1 carrot, diced or shredded
1/2 large green chili, seeded and sliced
1 cup frozen peas
1 cup basmati rice, rinsed
1 1/2 cups low sodium chicken stock or broth
1 teaspoon turmeric powder
1/2 teaspoon salt

Directions

Heat the butter in a large saucepan over medium heat. Add the onion, carrot, chili, and ginger and stir for 3-4 minutes until the onion softens. Add rice and stir well to coat with the butter. Stir in stock, turmeric, peas, and salt. Cover with a lid and bring to the boil. Reduce heat to low and cook, covered, for 20 minutes or until the rice has absorbed all the liquid and is tender. Remove from the heat and let stand for 5 minutes. Fluff with a fork.


Shrimp Tacos with Tomatillo Sauce

2 servings

Tomatillo Salsa
1/2 lb. (about 8) tomatillos, husks removed and washed well
1 large or 2 small serrano chiles, cored, seeded, and coarsely chopped
2 tablespoons coarsely chopped white onion
2 tablespoons chopped fresh cilantro
3/4 teaspoon kosher salt
1/4 teaspoon finely chopped garlic

Avocado Cream
Half an avocado mashed
1/3 cup sour cream
1 teaspoon fresh lime juice
1/2 teaspoon salt
1 tablespoon chopped cilantro
1 teaspoon honey

Shrimp
12 large raw shrimp (16-20 count), peeled, deveined and tails removed
1 tablespoon Cajun seasoning
4 low carb/gluten-free/regular tortillas, heated
1 cup shredded red cabbage

Directions

For the tomatillo salsa
Dice the tomatillos. Put them in a blender, along with the chiles, onion, cilantro, salt, and garlic. Pulse until the ingredients are very finely chopped and combined (the salsa should be somewhat smooth, but still have some texture), 30 to 60 seconds. Place the salsa in a large bowl. Let sit at room temperature until serving time.
Yields about 1 cup.

For the avocado cream
Combine all the ingredients and chill in the refrigerator.

For the shrimp
Pat shrimp dry. Toss the shrimp with Cajun seasoning and a little salt in a medium bowl.

Preheat a stovetop grill over medium heat. Place the shrimp on the grill and cook until the shrimp are just cooked through about 4 minutes total. Place the cooked shrimp in a serving bowl and spoon several tablespoons of the tomatillo salsa over the shrimp. Toss.and serve the shrimp in tortillas, topped with red cabbage and avocado cream.

Serve a tomato salad on the side.



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