Hi All,
Swim season is finally coming to an end and I had some free time to cook. What did I decide to make? Ricotta cheese. Why? Because growing up, I ate some of the best ricotta cheese known to man. It was so fresh and creamy that you didn't even have to "add" anything to it or put it in a recipe. We would just add a dollop to our pasta and marinara/gravy. My Mom made an Easter quiche with it, as well, but I prefer to enjoy it on my own. I love it wrapped in proscuitto or as topping on fresh tomato with fresh basil. Ah, simple pleasures.
Cheese-making is both an art and a science. Timing is everything, but when you get your first taste of the fresh cheese it's unlike anything else you've ever tasted from the store. Now, lucky for me, I have a guy at the local Italian deli, who makes his own, homemade ricotta so I've been using his. And that's what got me thinking about making cheese. How could his be so superior to the store bought brands. In addition, as a fellow foodie, and Italian and recent Dietetics grad, I felt compelled, nay, OBLIGATED to try and learn to make my own ricotta. Since I feel strongly about passing on my food heritage to my kids, my son, Anthony (age 13) was strong-armed, uh, I mean, recruited as my sous chef.
At first, Anthony was dismayed. We had to read directions, we had to measure, we had to read direction. Oh, and did I mention we had to read direction? Cheesemaking apparently requires a lot more attention than most teenagers are willing to pay. But as the cheese came together and he started seeing the results, he got almost excited. As if, this little science project of mine might actually work! He became a true believer upon tasting the final product. Fresh, milky sweet and creamy ricotta cheese. AMAZING! He liked it so much he was eating it as a snack afterschool. He tried eating with a spoon directly from the container, but was met with a swift smack upside the head from his Mom. (Sometimes I really wonder who raised this kid?) Anyway, below is the cheese recipe to try for yourself and some creative way to use the ricotta cheese (Anthony was a big help with this process!) It was a great learning experience, fascinating and very fun. Plus, you get to eat the yummiest science project you'll ever undertake. Learning can be delicious! Mangia!
Ricotta Cheese
First off, this is NOT lowfat. Use with restraint and in moderation. The good news, as with most homemade foods, you will not need much to get full-on flavor and texture.
That said, I recommend that if you're particular about milk, then purchase the best-tasting milk you can find. My family is picky about the taste of their milk, but some people aren't. Just like with cooking wine, make sure the milk you choose is something you'd drink. My recipe calls for whole milk because this method works best with it, as you get a creamier result. I can't stand grainy Ricotta:-)
1 gallon whole milk
4 cups (1 quart) cultured buttermilk
Salt to taste
Combine the milk and buttermilk in a large, stainless steel (or heavy-bottomed) pot and heat it slowly until it reaches 160 degrees F, stirring occasionally. I used a candy thermometer to monitor it. If using another type of thermometer, you may need to take the mixture to 180 degrees F to achieve sufficient coagulation of the proteins. It takes a while to heat up, but you slowly heat it to prevent over-cooking. Do not bring to a boil. Your patience will be rewarded.
Once the desired temp is reached, remove the pot from the heat and let it sit for 30 minutes to all the curds to form. Do NOT stir this mixture during this resting period or the ricotta will have a grainy, thin texture.
Line a colander with a double layer of cheese cloth or butter muslin. Pour or ladle the curds into the colander carefully and let drain for approximately one hour. Draining for longer than an hour will make the ricotta too dry, less creamy.
When the ricotta has drained, transfer it to a bowl, stir it up and add salt to taste. You can also add back some of the whey (the creamy yellow liquid left in the pot after the removal of the curds) to the cheese if it is too dry for your taste.
Use right away or store in an airtight container in the refrigerator for up to one week.
This recipe makes 1 lb or 2 cups of ricotta cheese.
Uses for Ricotta Cheese besides lasagna:-)
Top Italian bread rounds: bruschetta with ricotta or roasted peppers with ricotta, fresh tomato, basil and ricotta
Fill pitted olives with ricotta
Top grilled eggplant with a dollop and fresh basil or mint
Fill celery with ricotta
Top plain or sauced whole grain pasta with ricotta. (Anthony likes pasta with Olive Oil, black pepper and ricotta- NO Tomato sauce)
Wrap proscuitto or thinly-sliced ham around ricotta
Use in place of 1/2 & 1/2 in quiche
Eat a bowl like "Little Miss Muffet":-)
Uses for the whey Use the resulting whey in the same way you'd use buttermilk. Use it in:
Pancakes, waffles, bread, rolls, ranch dressing (I used some leftover whey to make a packet of Hidden Valley Ranch dressing. Oh, it was LOVELY! So don't be afraid to be creative.
Wednesday, March 10, 2010
Monday, December 14, 2009
Soup's On!
Winter Soups to Warm-Up
Tis the season all my readers! Happy Holidays to you and yours. Today I’m introducing some quick, low fat winter soups to help you and your families warm up some of the cold, winter days and nights.
The holiday season gets so busy and it also starts swim season in our home, so I need to make quick healthy meals that we all can eat. Here’s my challenge: I’m always trying to reduce my kilocalorie and fat intake, Anthony and Dale need healthy, balanced meals that will fill them up and Alex, the swimmer with a high metabolism, needs high kilocalorie and high fat and added protein intake.
One of the ways I’ve managed to reach a compromise for all is with soymilk. I prefer Silk Soymilk with DHA and Omega-3 added because it helps our family meet our nutritional goals a little better. (I’m the only fish lover in this house). I also use Silk Light to make light, creamy family favorites. It helps me reduce calories, use a healthier fat and add protein. I substitute soy milk in Mac-n-cheese, cream soups and baked desserts and no one is the wiser.
Soy protein is recognized by dietetic professionals as complete, meaning it contains all the amino acids required for optimum health. In fact, soy is the only commonly consumed plant-based protein that holds this special status. Health experts agree that soy protein is comparable in quality to the protein found in dairy, meat and eggs. And unlike many animal-protein sources, soy is very low in saturated fat and 100% cholesterol-free. Every cup of soy milk provides 6.25 grams of soy protein, which has been recognized by the FDA for its role in heart health. In fact, the FDA asserts that 25 grams of soy protein per day, as part of a healthy diet low in saturated fat and cholesterol, may reduce your risk of heart disease. Research also suggests that soy protein may offer a natural way to help lower cholesterol. In fact, maintaining a healthy soy habit could make a difference in as little as four weeks. A 2007 study compared cholesterol levels between those who drank soymilk and those who drank 1% dairy milk as part of an overall sensible diet. In only four weeks, the soymilk group showed a 5% reduction in LDL cholesterol – a statistically significant advantage over those who consumed dairy milk.1
I’ve included below some low fat soy recipes that work in our home. I have one serving while Alex has been known to eat 3 or 4 servings at a time. I would kill for that kid’s energy and metabolism. Also, feel free to substitute soy milk for regular milk in my low fat Mac-n-cheese recipe that I printed in my previous blog. In addition, don’t be afraid to try the chocolate flavored soy milk and top it with some mini-marshmallows for added appeal. While it may contain sugar, it also has a lot of other benefits your children and some, non-fish loving adults would not normally get. I, occasionally as a treat, use the chocolate soymilk with my herbal chocolate coffee for a low fat, sweet treat that won’t mess up my blood sugars. Enjoy the recipes. Mangia!
Wisconsin Beer Cheese Soup- I created this recipe while living in Wisconsin. The original recipe contained a lot more fat and cheese. My family has eaten the lighten version and has no idea I changed the recipe. It’s a great, quick winter warm-up and the popcorn, while unusual, is fun and delicious.
1 large onion, diced
2 large carrots, diced
3 celery stalked, diced
3 cloves of garlic, minced
1 t hot pepper sauce
1/8 t cayenne pepper
½ t salt
¼ t black pepper
3 C chicken broth
2 C beer (do not use a “flavored” beer, like Berryweiss, regular or non-alcoholic beer works great as well. Non-alcoholic beer also contains fewer calories.)
In a large sauce pan over medium heat, sauté the first 4 ingredients for 5 minutes. Then stir in the next 4 ingredients and sauté and addition 3 minutes. Pour in chicken broth and beer, stir thoroughly and simmer for about 15 minutes. Make sure veggies are tender. Remove from heat.
1/3 C light butter or Enova cooking oil
1/3 C flour
4 C soymilk (or skim milk)
4 C low-fat, cheddar cheese, shredded
While veggies are simmering, in a separate soup pot over medium high heat, melt the butter. Once butter is melted, add flour to make a roux and cook until a medium golden brown (about 3-4 minutes). Gradually add milk, whisking to prevent scorching, until thickened. Remove from heat and gradually add cheese, stirring to completely incorporate it.
Next stir beer and broth mixture into cheese mixture. Add:
1 T Dijon mustard
2 t Worcestershire sauce
Stir and simmer for additional 10 minutes. Serve with lots of low fat popcorn on top! Serves 8
WILD MUSHROOM-POTATO SOUP Yields 4 servings. This is great for a light lunch and also as a, low fat appetizer soup for a Holiday meal.
2 cups diced and peeled Idaho potatoes
1 teaspoon salt
1 teaspoon sugar
1 tablespoon soy sauce
1/2-ounce dried Porcini mushrooms (chanterelles and Morels work great as well)
2 cups water
2 large shallots, cut into chunks, about 1/4 cup
4 cup
2 cups Soymilk
1 tablespoon chopped chives
In a pot place the potatoes in enough water to cover and cook until tender, and then drain. Meanwhile, in a small saucepan bring the 2 cups of water to a boil with the salt, sugar, soy sauce, shallots, and mushrooms. Reduce the heat and simmer until 1 cup of liquid remains. Remove the mushrooms and shallots from the liquid, reserve the liquid and set aside. Place the mushrooms and shallots in a food processor or blender along with the cooked potatoes, process or blend until finely chopped. Strain the reserved mushroom liquid and place in the food processor or blender with soymilk. Process or blend until smooth. Chill for 1 hour. When ready to serve, reheat and ladle into bowls and garnish with the chives.
SWEET POTATO CORN CHOWDER YIELD: 8 This is fun and different. The boys were a little hesitant to try it because it’s not what they are accustomed to eating, but they liked it well enough. Dale and I really enjoyed it.
2 large sweet potatoes
1 apple
1 1/2 quarts vegetable stock
1/2 quart soymilk light
2 small cans creamed corn
Nutmeg to taste
¼ tsp Allspice
2 tablespoons honey
Salt
Pepper
2 tablespoons oil
1 cup fresh corn, off the cob
1/2 red bell pepper, diced small
1/2 green bell pepper, diced small
1/2 red onion, diced small
2 tablespoons cilantro, chopped
1 teaspoon Creole Spice (see recipe below)
Place the sweet potatoes and apples on an oiled sheet pan and bake in a 325 F. oven approximately 75 minutes until soft and overcooked. Remove from the oven and allow to cool. When cool enough to handle, peel and puree in a food processor.
Meanwhile, heat the vegetable stock and simmer. Add the puree in batches to the stock. Whisk until all puree is incorporated. Add soymilk, creamed corn, nutmeg, allspice and honey. Bring back to a simmer.
In a separate sauté pan heat the oil. Add the corn kernels, bell peppers and onion. Heat until golden. Add cilantro and Creole Spice. Mix well. Add to stock mixture and simmer for additional 10 minutes. Serve hot.
CREOLE SEASONING
Ingredients
• 2 tablespoons onion powder
• 2 tablespoons garlic powder
• 2 tablespoons dried oregano
• 2 tablespoons dried basil
• 1 tablespoon dried thyme
• 1 tablespoon black pepper
• 1 tablespoon white pepper
• 1 tablespoon cayenne pepper
• 5 tablespoons paprika
• 3 tablespoons
In a small bowl, combine onion powder, garlic powder, oregano, basil, thyme, black pepper, white pepper, cayenne pepper, paprika and salt. Store in an airtight container.
Baked Potato Soup- I had to lighten this recipe up because it such a huge favorite in my home. Hope you enjoy it as well. The boys will eat this all day long, if I let them. Serves 8
4 large baking potatoes
2/3 cup of light butter
2/3 cup of all-purpose flour
6 cups of light soymilk
¾ tsp of salt
½ tsp of black pepper
4 green onions, chopped and divided
12 slices of turkey (or soy) bacon, cooked, crumbled and divided in half
1 & ½ cups of low fat sharp cheddar cheese
8 ounces fat-free sour cream (or soy sour cream)
Wash potatoes and prick several times with a fork. Bake at 400 degrees for 1 hour or until done. Let cool. Cut potatoes in ½ lengthwise; scoop out pulp and set aside. Save skins for a potato skin appetizer on another evening.
Melt butter in a large saucepan over low heat until completely melted. Add flour, stirring until smooth. (You just made a “roux”, a fancy French name for thickener. Way to go!) Cook 2 minutes, stirring constantly. Gradually add soymilk; cook over medium heat, stirring constantly until mixture has thickened and is bubbly.
Add potato pulp, salt, pepper, 2 Tablespoons of the chopped green onion, ½ of the turkey bacon and 1 Cup of the cheese. Cook until thoroughly heated through and cheese has melted. Lastly, stir in sour cream off heat. If soup is too thick, add extra soymilk to thin. Serve with remaining green onion, turkey bacon and cheese for topping.
1. Gardner CD, Messina M, Kiazand A, Morris JL, Franke AA. Effect of two types of soy milk and dairy milk on plasma lipids in hypercholesterolemic adults: a randomized trial. ,J Am Coll Nutr. Dec;26(6):669-77(2007).
Tis the season all my readers! Happy Holidays to you and yours. Today I’m introducing some quick, low fat winter soups to help you and your families warm up some of the cold, winter days and nights.
The holiday season gets so busy and it also starts swim season in our home, so I need to make quick healthy meals that we all can eat. Here’s my challenge: I’m always trying to reduce my kilocalorie and fat intake, Anthony and Dale need healthy, balanced meals that will fill them up and Alex, the swimmer with a high metabolism, needs high kilocalorie and high fat and added protein intake.
One of the ways I’ve managed to reach a compromise for all is with soymilk. I prefer Silk Soymilk with DHA and Omega-3 added because it helps our family meet our nutritional goals a little better. (I’m the only fish lover in this house). I also use Silk Light to make light, creamy family favorites. It helps me reduce calories, use a healthier fat and add protein. I substitute soy milk in Mac-n-cheese, cream soups and baked desserts and no one is the wiser.
Soy protein is recognized by dietetic professionals as complete, meaning it contains all the amino acids required for optimum health. In fact, soy is the only commonly consumed plant-based protein that holds this special status. Health experts agree that soy protein is comparable in quality to the protein found in dairy, meat and eggs. And unlike many animal-protein sources, soy is very low in saturated fat and 100% cholesterol-free. Every cup of soy milk provides 6.25 grams of soy protein, which has been recognized by the FDA for its role in heart health. In fact, the FDA asserts that 25 grams of soy protein per day, as part of a healthy diet low in saturated fat and cholesterol, may reduce your risk of heart disease. Research also suggests that soy protein may offer a natural way to help lower cholesterol. In fact, maintaining a healthy soy habit could make a difference in as little as four weeks. A 2007 study compared cholesterol levels between those who drank soymilk and those who drank 1% dairy milk as part of an overall sensible diet. In only four weeks, the soymilk group showed a 5% reduction in LDL cholesterol – a statistically significant advantage over those who consumed dairy milk.1
I’ve included below some low fat soy recipes that work in our home. I have one serving while Alex has been known to eat 3 or 4 servings at a time. I would kill for that kid’s energy and metabolism. Also, feel free to substitute soy milk for regular milk in my low fat Mac-n-cheese recipe that I printed in my previous blog. In addition, don’t be afraid to try the chocolate flavored soy milk and top it with some mini-marshmallows for added appeal. While it may contain sugar, it also has a lot of other benefits your children and some, non-fish loving adults would not normally get. I, occasionally as a treat, use the chocolate soymilk with my herbal chocolate coffee for a low fat, sweet treat that won’t mess up my blood sugars. Enjoy the recipes. Mangia!
Wisconsin Beer Cheese Soup- I created this recipe while living in Wisconsin. The original recipe contained a lot more fat and cheese. My family has eaten the lighten version and has no idea I changed the recipe. It’s a great, quick winter warm-up and the popcorn, while unusual, is fun and delicious.
1 large onion, diced
2 large carrots, diced
3 celery stalked, diced
3 cloves of garlic, minced
1 t hot pepper sauce
1/8 t cayenne pepper
½ t salt
¼ t black pepper
3 C chicken broth
2 C beer (do not use a “flavored” beer, like Berryweiss, regular or non-alcoholic beer works great as well. Non-alcoholic beer also contains fewer calories.)
In a large sauce pan over medium heat, sauté the first 4 ingredients for 5 minutes. Then stir in the next 4 ingredients and sauté and addition 3 minutes. Pour in chicken broth and beer, stir thoroughly and simmer for about 15 minutes. Make sure veggies are tender. Remove from heat.
1/3 C light butter or Enova cooking oil
1/3 C flour
4 C soymilk (or skim milk)
4 C low-fat, cheddar cheese, shredded
While veggies are simmering, in a separate soup pot over medium high heat, melt the butter. Once butter is melted, add flour to make a roux and cook until a medium golden brown (about 3-4 minutes). Gradually add milk, whisking to prevent scorching, until thickened. Remove from heat and gradually add cheese, stirring to completely incorporate it.
Next stir beer and broth mixture into cheese mixture. Add:
1 T Dijon mustard
2 t Worcestershire sauce
Stir and simmer for additional 10 minutes. Serve with lots of low fat popcorn on top! Serves 8
WILD MUSHROOM-POTATO SOUP Yields 4 servings. This is great for a light lunch and also as a, low fat appetizer soup for a Holiday meal.
2 cups diced and peeled Idaho potatoes
1 teaspoon salt
1 teaspoon sugar
1 tablespoon soy sauce
1/2-ounce dried Porcini mushrooms (chanterelles and Morels work great as well)
2 cups water
2 large shallots, cut into chunks, about 1/4 cup
4 cup
2 cups Soymilk
1 tablespoon chopped chives
In a pot place the potatoes in enough water to cover and cook until tender, and then drain. Meanwhile, in a small saucepan bring the 2 cups of water to a boil with the salt, sugar, soy sauce, shallots, and mushrooms. Reduce the heat and simmer until 1 cup of liquid remains. Remove the mushrooms and shallots from the liquid, reserve the liquid and set aside. Place the mushrooms and shallots in a food processor or blender along with the cooked potatoes, process or blend until finely chopped. Strain the reserved mushroom liquid and place in the food processor or blender with soymilk. Process or blend until smooth. Chill for 1 hour. When ready to serve, reheat and ladle into bowls and garnish with the chives.
SWEET POTATO CORN CHOWDER YIELD: 8 This is fun and different. The boys were a little hesitant to try it because it’s not what they are accustomed to eating, but they liked it well enough. Dale and I really enjoyed it.
2 large sweet potatoes
1 apple
1 1/2 quarts vegetable stock
1/2 quart soymilk light
2 small cans creamed corn
Nutmeg to taste
¼ tsp Allspice
2 tablespoons honey
Salt
Pepper
2 tablespoons oil
1 cup fresh corn, off the cob
1/2 red bell pepper, diced small
1/2 green bell pepper, diced small
1/2 red onion, diced small
2 tablespoons cilantro, chopped
1 teaspoon Creole Spice (see recipe below)
Place the sweet potatoes and apples on an oiled sheet pan and bake in a 325 F. oven approximately 75 minutes until soft and overcooked. Remove from the oven and allow to cool. When cool enough to handle, peel and puree in a food processor.
Meanwhile, heat the vegetable stock and simmer. Add the puree in batches to the stock. Whisk until all puree is incorporated. Add soymilk, creamed corn, nutmeg, allspice and honey. Bring back to a simmer.
In a separate sauté pan heat the oil. Add the corn kernels, bell peppers and onion. Heat until golden. Add cilantro and Creole Spice. Mix well. Add to stock mixture and simmer for additional 10 minutes. Serve hot.
CREOLE SEASONING
Ingredients
• 2 tablespoons onion powder
• 2 tablespoons garlic powder
• 2 tablespoons dried oregano
• 2 tablespoons dried basil
• 1 tablespoon dried thyme
• 1 tablespoon black pepper
• 1 tablespoon white pepper
• 1 tablespoon cayenne pepper
• 5 tablespoons paprika
• 3 tablespoons
In a small bowl, combine onion powder, garlic powder, oregano, basil, thyme, black pepper, white pepper, cayenne pepper, paprika and salt. Store in an airtight container.
Baked Potato Soup- I had to lighten this recipe up because it such a huge favorite in my home. Hope you enjoy it as well. The boys will eat this all day long, if I let them. Serves 8
4 large baking potatoes
2/3 cup of light butter
2/3 cup of all-purpose flour
6 cups of light soymilk
¾ tsp of salt
½ tsp of black pepper
4 green onions, chopped and divided
12 slices of turkey (or soy) bacon, cooked, crumbled and divided in half
1 & ½ cups of low fat sharp cheddar cheese
8 ounces fat-free sour cream (or soy sour cream)
Wash potatoes and prick several times with a fork. Bake at 400 degrees for 1 hour or until done. Let cool. Cut potatoes in ½ lengthwise; scoop out pulp and set aside. Save skins for a potato skin appetizer on another evening.
Melt butter in a large saucepan over low heat until completely melted. Add flour, stirring until smooth. (You just made a “roux”, a fancy French name for thickener. Way to go!) Cook 2 minutes, stirring constantly. Gradually add soymilk; cook over medium heat, stirring constantly until mixture has thickened and is bubbly.
Add potato pulp, salt, pepper, 2 Tablespoons of the chopped green onion, ½ of the turkey bacon and 1 Cup of the cheese. Cook until thoroughly heated through and cheese has melted. Lastly, stir in sour cream off heat. If soup is too thick, add extra soymilk to thin. Serve with remaining green onion, turkey bacon and cheese for topping.
1. Gardner CD, Messina M, Kiazand A, Morris JL, Franke AA. Effect of two types of soy milk and dairy milk on plasma lipids in hypercholesterolemic adults: a randomized trial. ,J Am Coll Nutr. Dec;26(6):669-77(2007).
Sunday, November 29, 2009
Low fat and fast!
Hi All,
I apologize for my absence. It's been a busy Fall, full of family activity, the flu and/or flu prevention. Just some news before I get into blogging.
The Holiday Bake Sale is Tuesday, December 14th at Madonna University sponsored by Nutrition Network of Madonna. Lots of healthy, delicious holiday treats will be available. If you need a Christmas treat for school or work, please consider saving yourself some time and still bring reasonably priced, healthy treats from Madonna’s Nutrition Network. All proceed go to support Nutrition Network and its philanthropies. I’m a member and I thank you for your support.
Madonna University's Dietetic program will be supporting a family for the holidays! We have not yet received the wish list of the family however we are accepting items such as canned goods. We will have a list shortly for the family with the names and ages of the family members. Please bring all donations to the Food Science room 1502 at Madonna University. Please help to make this holiday extra special for a family in need!
And now some low fat recipes to help you get through this Holiday season. The average person gains weight during the holidays, so plan ahead by cutting back where you can early in the season. I have a friend, who religiously drops 10 lbs every year before Halloween in anticipation of the Holidays. I am not that disciplined, but I do work at improving my health every year. If you have any exercise tips or weight loss suggestions, I'd love to hear about them. Please email me! So hear are some of my favorite lowfat holiday recipes for the season. This will hopefully counteract the calorie count introduced when I do my cookie blog. Mangia!
MAC AND CHEESE Recipe- my boys love this and have no idea it's lowfat!
4 cups cooked elbow macaroni (about 8 oz.uncooked, without salt or fat)
2 cups (8 oz.) Shredded reduced fat sharp cheddar cheese
1 cup low fat or no fat cottage cheese
3/4 cup no fat sour cream
1/2 cup skim milk
2 T. minced onion
1 1/2 t. reduced calorie margarine
1/2 t. salt
1/4 t. pepper
1 large egg, lightly beaten
Cooking spray
1/4 cup dry bread crumbs
1 T. reduced calorie margarine
1/4 t. paprika
1. Preheat oven 350°F.
2. Combine first 10 ingredients; stir well. Spoon into a shallow 2-qt baking dish coated with non-fat spray.
3. Combine breadcrumbs with margarine and paprika; stir well. Sprinkle breadcrumb mixture over the casserole. Cover and bake for 45 minutes. Uncover casserole and bake an additional 5 minutes.
Yield: 6 servings. 8 points for weight watchers.
HIGH BAR OLYMPIC CHICKEN - simple and delicious, especially with the mac-n-cheese. Serve with french cut green beans and sauteed red peppers for a complete meal.
6 egg whites
2 tablespoons non-fat yogurt
1/2 cup cornmeal
1/2 cup bread crumbs (Panko bread crumbs work well also)
1 teaspoon cayenne pepper
2 teaspoons freshly ground black pepper
1 tablespoon dried oregano
1 tablespoon paprika
1/2 teaspoon salt
2 pounds boneless, skinless chicken breasts
1/2 cup flour
1. Preheat oven to 375 degrees.
2. In a large bowl, whisk the egg whites lightly to a froth. Add the yogurt and whisk to combine. In another large bowl, combine the cornmeal, bread crumbs, cayenne, black pepper, oregano, paprika and salt.
3. Dip the chicken breasts in the flour. Then dip them in the beaten egg whites, and finally in the seasoned cornmeal/bread crumb mixture. After breading the chicken, place it on a non-stick cookie sheet or a low sided roasting pan and put it in the oven.
4. Cook for 35 minutes or until fully cooked and crispy brown.
Yield: 4 to 6 portions
SPICY LOWFAT BLACK BEAN SOUP- satisfying and delish! Easy to make and great on busy holiday season evenings.
4t olive or canola oil
1 C onion, chopped
1 C water
1 C beef broth
16 oz drained, canned black beans
4 T tomato paste
12 sun-dried tomatoes (not packed in oil), cut into matchstick pieces (I use scissors for this. It makes it much easier)
2 t balsamic or red wine vinegar
½ t dried basil
½ t crushed red pepper
½ t salt
In a 4 qt sauce pan heat oil; add onion and garlic and saute over medium heat until onion is translucent, 4-6 minutes. Add water, broth, beans and tomato paste. Bring to a boil and cook for 2 minute. Remove from heat and let cool. Transfer to work bowl of food processor and puree (or use a hand blender, much simpler and you don’t have to transfer anything. You just puree in the sauce pan.) Return to saucepan; add remaining ingredients and cook over low heat, until mixture is heated through, about 10 minutes.
You can serve with sour cream and shredded cheese on top.
I apologize for my absence. It's been a busy Fall, full of family activity, the flu and/or flu prevention. Just some news before I get into blogging.
The Holiday Bake Sale is Tuesday, December 14th at Madonna University sponsored by Nutrition Network of Madonna. Lots of healthy, delicious holiday treats will be available. If you need a Christmas treat for school or work, please consider saving yourself some time and still bring reasonably priced, healthy treats from Madonna’s Nutrition Network. All proceed go to support Nutrition Network and its philanthropies. I’m a member and I thank you for your support.
Madonna University's Dietetic program will be supporting a family for the holidays! We have not yet received the wish list of the family however we are accepting items such as canned goods. We will have a list shortly for the family with the names and ages of the family members. Please bring all donations to the Food Science room 1502 at Madonna University. Please help to make this holiday extra special for a family in need!
And now some low fat recipes to help you get through this Holiday season. The average person gains weight during the holidays, so plan ahead by cutting back where you can early in the season. I have a friend, who religiously drops 10 lbs every year before Halloween in anticipation of the Holidays. I am not that disciplined, but I do work at improving my health every year. If you have any exercise tips or weight loss suggestions, I'd love to hear about them. Please email me! So hear are some of my favorite lowfat holiday recipes for the season. This will hopefully counteract the calorie count introduced when I do my cookie blog. Mangia!
MAC AND CHEESE Recipe- my boys love this and have no idea it's lowfat!
4 cups cooked elbow macaroni (about 8 oz.uncooked, without salt or fat)
2 cups (8 oz.) Shredded reduced fat sharp cheddar cheese
1 cup low fat or no fat cottage cheese
3/4 cup no fat sour cream
1/2 cup skim milk
2 T. minced onion
1 1/2 t. reduced calorie margarine
1/2 t. salt
1/4 t. pepper
1 large egg, lightly beaten
Cooking spray
1/4 cup dry bread crumbs
1 T. reduced calorie margarine
1/4 t. paprika
1. Preheat oven 350°F.
2. Combine first 10 ingredients; stir well. Spoon into a shallow 2-qt baking dish coated with non-fat spray.
3. Combine breadcrumbs with margarine and paprika; stir well. Sprinkle breadcrumb mixture over the casserole. Cover and bake for 45 minutes. Uncover casserole and bake an additional 5 minutes.
Yield: 6 servings. 8 points for weight watchers.
HIGH BAR OLYMPIC CHICKEN - simple and delicious, especially with the mac-n-cheese. Serve with french cut green beans and sauteed red peppers for a complete meal.
6 egg whites
2 tablespoons non-fat yogurt
1/2 cup cornmeal
1/2 cup bread crumbs (Panko bread crumbs work well also)
1 teaspoon cayenne pepper
2 teaspoons freshly ground black pepper
1 tablespoon dried oregano
1 tablespoon paprika
1/2 teaspoon salt
2 pounds boneless, skinless chicken breasts
1/2 cup flour
1. Preheat oven to 375 degrees.
2. In a large bowl, whisk the egg whites lightly to a froth. Add the yogurt and whisk to combine. In another large bowl, combine the cornmeal, bread crumbs, cayenne, black pepper, oregano, paprika and salt.
3. Dip the chicken breasts in the flour. Then dip them in the beaten egg whites, and finally in the seasoned cornmeal/bread crumb mixture. After breading the chicken, place it on a non-stick cookie sheet or a low sided roasting pan and put it in the oven.
4. Cook for 35 minutes or until fully cooked and crispy brown.
Yield: 4 to 6 portions
SPICY LOWFAT BLACK BEAN SOUP- satisfying and delish! Easy to make and great on busy holiday season evenings.
4t olive or canola oil
1 C onion, chopped
1 C water
1 C beef broth
16 oz drained, canned black beans
4 T tomato paste
12 sun-dried tomatoes (not packed in oil), cut into matchstick pieces (I use scissors for this. It makes it much easier)
2 t balsamic or red wine vinegar
½ t dried basil
½ t crushed red pepper
½ t salt
In a 4 qt sauce pan heat oil; add onion and garlic and saute over medium heat until onion is translucent, 4-6 minutes. Add water, broth, beans and tomato paste. Bring to a boil and cook for 2 minute. Remove from heat and let cool. Transfer to work bowl of food processor and puree (or use a hand blender, much simpler and you don’t have to transfer anything. You just puree in the sauce pan.) Return to saucepan; add remaining ingredients and cook over low heat, until mixture is heated through, about 10 minutes.
You can serve with sour cream and shredded cheese on top.
Monday, October 26, 2009
Make and Take Meals
NEWS FOR THE DAY: The Harvest Bake Sale is tomorrow, Tuesday, October 27th at Madonna University sponsored by Nutrition Network of Madonna. Lots of healthy, delicious harvest treats will be available. If you need a Halloween treat for school or work, please consider saving yourself some time and still bring reasonably priced, healthy treats from Madonna’s Nutrition Network. All proceed go to support Nutrition Network and its philanthropies. I’m a member and I thank you for your support.
First off, let me tell you why I haven’t been blogging. The flu hit my home along with secondary infections. And I am still trying to recuperate. So with that, I thank you for your patience. In addition, I’m finishing up my post degree (graduating in December) so I have a lot of homework and application prep work to complete. I love requests because it really helps to focus my mind, power out a blog and stay topical to your interests.
That said, my dear friend, Laura, has requested a blog on casseroles you can take to various functions (teacher appreciation days, P-T conferences, funeral, sick friends, play dates, etc.) The list of occasions is endless and there is never an occasion for which food is not appropriate. I also like to keep some of the casseroles on hand “in case of emergency”. Emergency? Yes, in my home there are such events as “food emergencies”. Specifically, when I have school, my husband is stuck in traffic (or out of town), Anthony has two afterschool events and Alex needs to be picked up and taken to swimming. Missing a meal in my house is not option for any of the men in my household. So when looking at the calendar, I zero on the days that have the most potential for “food emergencies” and prepare for them. That is where the dishes below come in handy. They’re easy, nutritious and most importantly, present limited risk in the “danger zone”. The men in my house are not known for putting away food when they are done with it. There I have been evenings where I’ve let a meal for them at 6 PM and the casserole is still sitting out when I get home from school at 10:30 PM. Sadly, it gets tossed. This is not only a waste of food, but a waste of my efforts and huge risk to my family’s health. (Not to mention, they all have to deal with my wrath the following morning.)
The “Danger Zone” is when food is kept for long periods of time between 41 to 135 degrees Fahrenheit. This temperature, plus the moisture and glucose in food create the perfect environment for bacteria to grow. And they do! Those little, germy bacteria will mass produce and run rampant. Remember: Keep hot foods, hot and cold foods, cold. Many people experience physical discomfort and attribute to colds and flus when in actuality, it’s a foodborne illness. I worry most for the people eating on buffet lines, like teachers. Trust me, people, the teachers at our school are not the ones you want to affect with foodborne illness. While you wouldn’t want to affect anyone with a foodborne illness, just imagine the chaos created when school gets called off due to illness. Scary stuff.
While every food is at risk, some risks are higher. Those with a high protein count are at the most risk. When I go to my son’s school to drop off a casserole, I always check the food there for temperature, as a kindness. If something has cooled off too much, even if it’s not my dish, I put it in the refrigerator and leave a note for the teacher to reheat to temperature. I would rather take the risk of offending a fellow parent volunteer than risk the chance of giving the teachers foodborne illness. It doesn’t take long and prevents a lot of problems. That’s not to say you can’t make a delicious meal for your buffet. Below I’ve listed some of my favorite “Make and Take” meals. I have many more so if you have specific request, please just comment on the blog. I’ll get you what you need. Keep peace in your home, be healthy and safe! Mangia!
Spinach and Swiss Cheese Strata- this was extremely popular at my son’s school in Wisconsin.
Ingredients:
9 slices white bread or whole grain
2 Tablespoons butter
1/2 cup onion, finely chopped
2 Tablespoons olive oil
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 1/4 cups grated Swiss cheese
2 cups skim milk
1 1/2 cups Egg Beaters (or 6 eggs)
Salt and black pepper
Procedure:
Preheat oven to 300 degrees. Toast bread slices in a single layer until dry and crisp, about 30 minutes, turning over after 15 minutes. When cooled, spread margarine on one side of bread.
Heat 2 Tablespoons of olive oil in a nonstick skillet over medium heat. Sauté onion until translucent, about 5 minutes. Add spinach and salt and pepper to taste, stirring until combined. Transfer to a bowl and set aside.
Spray an 8-inch-square baking dish with cooking spray. Arrange some of the bread slices, margarine side up, in a single layer in dish. Spread half of spinach mixture and 1/2 cup cheese over bread slices. Arrange bread in another layer over cheese. Spread remaining spinach and 1/2 cup of cheese over bread.
Whisk Egg Beaters with milk, 1 teaspoon salt and pepper to taste. Pour over spinach and bread layers. Lay plastic wrap directly on top of the layers and place weight on top (suggested: 2 1-pound boxes of confectioners’ sugar). Refrigerate covered at least 1 hour or overnight.
Remove from refrigerator and let stand on counter 30 minutes. Heat oven to 325 degrees. Uncover casserole and sprinkle remaining 1/4 cup of cheese over top.
Bake uncovered 50 minutes or until center is puffed and set, and edges pull away from pan on sides
Chiles Rellenos Casserole - This is one of Anthony’s absolute favorite meals. I usually make one for school and one for us. It’s even yummy for breakfast.
2 cans whole green chili peppers*
3 cups low-fat, sharp cheddar cheese**
4 green onions -- sliced
3 cups low-fat, shredded mozzarella cheese
6 eggs (or 3 eggs and ¾ cup of egg beaters)
4 cups skim milk
3/4 cup all-purpose flour
1/4 teaspoon salt
2 jars of red or green salsa, your preference
* 7 oz. cans- Or you can roast, seed and peel your own. Also, 3-4 cans (4oz.) of chopped green chiles will work in a pinch.
**shredded (approx. 12 oz.)
Split chili peppers lengthwise and remove seeds and pith. Spread chilies in a single layer in a greased 9x13-inch baking dish.
Sprinkle Cheddar cheese, green onions, and 1-1/2 cups of the mozzarella cheese over chilies.
In a bowl, beat eggs, milk, flour, and salt together until smooth. Pour over chilies and cheese.
Bake, uncovered, in a 325 degrees oven for 50 minutes or until a knife inserted in custard comes out clean.
Meanwhile, mix salsa with the remaining 1-1/2 cups mozzarella cheese. Sprinkle over casserole and return to oven for 10 minutes or until cheese melts. Let stand for 5 minutes before serving with a side of tortilla chips... or not.
Stacy’s Cheese Blintz Souffle –Super easy and super delish! I had this the morning of my wedding with my bridesmaids
12 store bought, frozen cheese blintzes, THAWED
½ stick low-fat butter
4 eggs (or you can use 2 whole eggs and ½ cup of egg substitute)
¼ C sugar (you can use splenda, but it will taste slightly different)
1 ½ t vanilla extract
½ t orange extract
1 ½ C fat-free sour cream
1. Melt butter in 9 x 13 glass baking dish
2. Layer blintzes in dish
3. Blend remaining ingredients really well.
4. Pour over blintzes
Bake @ 350 degrees for 45 minutes, uncovered. Allow to rest for 10 minutes before serving. How easy is that??? Enjoy!
Makes 12 whole servings ( or 24 half servings).
FRAN’S GERMAN CABBAGE ROLLS
I got this recipe from my wonderful friend, Fran. Such a wealth of information that woman is! She told me when making this dish to place head of cabbage wrapped tightly in heavy duty foil in the freezer the night before you assemble this dish. Yes, the freezer. This will break down the cabbage on the cellular level just as if you’d blanched the leaves in boiling water, but it’s less mess and much easier to handle and clean up.
Sauce:
1 28oz.can tomatoes
1 8 ounce can tomato paste
1 cup water
1 small onion chopped
1/4 cup chopped fresh parsley
3 Tablespoons lemon juice
2-3 Tablespoons brown sugar
1 bay leaf
1/2 teaspoons celery salt
1/2 teaspoons ground allspice
1/4 teaspoons black pepper
Prepare sauce. In a medium saucepan, combine ingredients, bring to a boil over high heat, turn heat to low, and simmer, uncovered, for 30 minutes.
Rolls: 16 large cabbage leaves
2 pounds of lean ground beef
1 cup cooked rice
1 large onion, finely chopped
1/2 cup finely minced fresh parsley
2 teaspoons rubbed sage
1 1/2 teaspoons salt
1/2 teaspoon black pepper
8 gingersnaps, crushed
Preheat oven to 350 degrees. In a deep bowl, combine the meat and the next 6 ingredients. Place 1 large spoonful of the meat mixture on each cabbage leaf; fold over the top and bottom, envelope fashion. Lay the tolls in a single layer in an oiled 10 x 15 baking pan, with the seam side down.
Pour the tomato sauce over the rolls, then sprinkle the crushed ginersnaps over all. Cover and bake for 30 minutes; uncover and bake 30 minutes longer. The rolls will be nicely browned and the sauce a bit thickened. Serve with some of the sauce ladled over the rolls.
TOMATO AND ZUCCHINI GRATIN
1 pound beefsteak tomatoes, 1/4-inch slices
1 pound zucchini, 1/4-inch slices
3 tablespoons olive oil
1 cup fine bread crumbs
1/2 cup finely chopped mild herbs (basil, oregano,tarragon, etc.) fresh is best, but dried will work
1/2 cup grated Parmigiano-Reggiano cheese
Salt and pepper
Parsley for garnish
Preheat the oven 400 degrees. Coat a gratin or baking dish with 1 Tablespoon of olive oil. Season each slice of the tomatoes and zucchini with salt, pepper, and 1 Tablespoon olive oil. In a small mixing bowl, combine the bread crumbs, herbs, cheese and remaining 1 Tablespoon of olive oil. Mix thoroughly. Season the bread crumbs with salt and pepper. Alternate layers of the tomatoes and zucchini in the dish. Sprinkle the bread crumb mixture over the top the vegetables. Place in the oven and bake for 15 to 20 minutes, or until the top is golden brown. Garnish with parsley.
Yield: 4 servings
Potato,Egg Red Pepper and Onion Frittata This dish sounds complicated, but isn’t really. It’s considered Italian peasant food, which in my book is some of the best Italy has to offer. We ate this a lot growing up. Feel free to omit the parmesan. I added it for my family, but when I was growing up we never had cheese in it.
Ingredients:
2 large bell peppers (red and yellow), sliced in circles
1/4 cup extra-virgin olive oil
1 large onion, thinly sliced
2 Cups cooked, cubed, white potato (frozen potatoes will work)
9 eggs
2 tablespoons fresh Italian parsley, roughly chopped
3/4 cup Parmesan cheese, roughly grated (optional)
Black pepper to taste
Preparation:
1. Clean red and yellow peppers--discard seeds, stems, etc. Slice peppers into round rings. Set aside.
2. Slice onion thinly. Set aside.
3. In nonstick skillet (that can go into the oven) or a cast iron skillet over medium-low heat, warm a small amount of olive oil. Add sliced onions and saute until tender, about eight minutes. Don’t forget to season your vegetables with salt to taste, if you need it.
4. Using a fork, transfer sauteed onions into a bowl and set aside.
5. Warm the pan again over medium heat. Add sliced bell peppers and saute gently until soft (15-20 minutes), tossing frequently to cook them evenly. Add the potatoes the last 10 minutes of cooking to brown.
6. After peppers and potatoes are cooked, add them to onions and let both cool down in bowl. You don't want to add the peppers to your egg mixture, or it will cook too fast.
7. In another bowl, beat eggs, then add the cooled onions and peppers. Stir in parsley, grated Parmesan cheese, and salt and pepper to taste.
8. Into the same saute pan in which you cooked the onions and peppers, add the remaining olive oil. Heat the pan over medium heat. Add the egg mixture, then the onions and peppers.
9. Reduce the heat to low and cook until the Frittata sets, but is not browned, about 12-15 minutes.
10. To finish cooking, place skillet in preheated broiler six inches from heating element. Broil until the top is golden (about 1-2 minutes).
11. Using a spatula, loosen the edges from the pan and slide the Frittata out onto a serving dish. Cut into wedges, and serve warm or at room temperature.
Easy Chicken Broccoli Divan- this is a great dish because it provides protein and vegetable. At many potlucks there is often a plethora of carbohydrate, grain-filled sides. This can provide balance. It’s also great served over wild rice, quinoa or brown rice if you’re serving it as a meal. Dale, my husband, loves this dish.
• 2 C frozen broccoli florets
• 2 (10.75 ounce) can healthy-choice, low-fat, condensed cream of chicken soup
• 3 tablespoons sherry
• 1 pinch ground black pepper
• 2 cooked chicken breast halves - bones and skin removed, cut into 1/4 inch slices
• 1/4 cup grated Parmesan cheese
DIRECTIONS
1. Preheat oven to 350 degrees F (175 degrees C).
2. Place drained broccoli into a 9x13 inch baking dish and set aside.
3. Combine soup and sherry season with pepper. Mix well
4. Pour half of the hot cream sauce over the broccoli and top with chicken. Stir Parmesan cheese into the remaining sauce, and pour over the chicken slices. Sprinkle top with extra cheese, if desired.
5. Bake in preheated oven for 40 minutes or until heated through, then broil for a few minutes until top has turned golden brown.
First off, let me tell you why I haven’t been blogging. The flu hit my home along with secondary infections. And I am still trying to recuperate. So with that, I thank you for your patience. In addition, I’m finishing up my post degree (graduating in December) so I have a lot of homework and application prep work to complete. I love requests because it really helps to focus my mind, power out a blog and stay topical to your interests.
That said, my dear friend, Laura, has requested a blog on casseroles you can take to various functions (teacher appreciation days, P-T conferences, funeral, sick friends, play dates, etc.) The list of occasions is endless and there is never an occasion for which food is not appropriate. I also like to keep some of the casseroles on hand “in case of emergency”. Emergency? Yes, in my home there are such events as “food emergencies”. Specifically, when I have school, my husband is stuck in traffic (or out of town), Anthony has two afterschool events and Alex needs to be picked up and taken to swimming. Missing a meal in my house is not option for any of the men in my household. So when looking at the calendar, I zero on the days that have the most potential for “food emergencies” and prepare for them. That is where the dishes below come in handy. They’re easy, nutritious and most importantly, present limited risk in the “danger zone”. The men in my house are not known for putting away food when they are done with it. There I have been evenings where I’ve let a meal for them at 6 PM and the casserole is still sitting out when I get home from school at 10:30 PM. Sadly, it gets tossed. This is not only a waste of food, but a waste of my efforts and huge risk to my family’s health. (Not to mention, they all have to deal with my wrath the following morning.)
The “Danger Zone” is when food is kept for long periods of time between 41 to 135 degrees Fahrenheit. This temperature, plus the moisture and glucose in food create the perfect environment for bacteria to grow. And they do! Those little, germy bacteria will mass produce and run rampant. Remember: Keep hot foods, hot and cold foods, cold. Many people experience physical discomfort and attribute to colds and flus when in actuality, it’s a foodborne illness. I worry most for the people eating on buffet lines, like teachers. Trust me, people, the teachers at our school are not the ones you want to affect with foodborne illness. While you wouldn’t want to affect anyone with a foodborne illness, just imagine the chaos created when school gets called off due to illness. Scary stuff.
While every food is at risk, some risks are higher. Those with a high protein count are at the most risk. When I go to my son’s school to drop off a casserole, I always check the food there for temperature, as a kindness. If something has cooled off too much, even if it’s not my dish, I put it in the refrigerator and leave a note for the teacher to reheat to temperature. I would rather take the risk of offending a fellow parent volunteer than risk the chance of giving the teachers foodborne illness. It doesn’t take long and prevents a lot of problems. That’s not to say you can’t make a delicious meal for your buffet. Below I’ve listed some of my favorite “Make and Take” meals. I have many more so if you have specific request, please just comment on the blog. I’ll get you what you need. Keep peace in your home, be healthy and safe! Mangia!
Spinach and Swiss Cheese Strata- this was extremely popular at my son’s school in Wisconsin.
Ingredients:
9 slices white bread or whole grain
2 Tablespoons butter
1/2 cup onion, finely chopped
2 Tablespoons olive oil
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 1/4 cups grated Swiss cheese
2 cups skim milk
1 1/2 cups Egg Beaters (or 6 eggs)
Salt and black pepper
Procedure:
Preheat oven to 300 degrees. Toast bread slices in a single layer until dry and crisp, about 30 minutes, turning over after 15 minutes. When cooled, spread margarine on one side of bread.
Heat 2 Tablespoons of olive oil in a nonstick skillet over medium heat. Sauté onion until translucent, about 5 minutes. Add spinach and salt and pepper to taste, stirring until combined. Transfer to a bowl and set aside.
Spray an 8-inch-square baking dish with cooking spray. Arrange some of the bread slices, margarine side up, in a single layer in dish. Spread half of spinach mixture and 1/2 cup cheese over bread slices. Arrange bread in another layer over cheese. Spread remaining spinach and 1/2 cup of cheese over bread.
Whisk Egg Beaters with milk, 1 teaspoon salt and pepper to taste. Pour over spinach and bread layers. Lay plastic wrap directly on top of the layers and place weight on top (suggested: 2 1-pound boxes of confectioners’ sugar). Refrigerate covered at least 1 hour or overnight.
Remove from refrigerator and let stand on counter 30 minutes. Heat oven to 325 degrees. Uncover casserole and sprinkle remaining 1/4 cup of cheese over top.
Bake uncovered 50 minutes or until center is puffed and set, and edges pull away from pan on sides
Chiles Rellenos Casserole - This is one of Anthony’s absolute favorite meals. I usually make one for school and one for us. It’s even yummy for breakfast.
2 cans whole green chili peppers*
3 cups low-fat, sharp cheddar cheese**
4 green onions -- sliced
3 cups low-fat, shredded mozzarella cheese
6 eggs (or 3 eggs and ¾ cup of egg beaters)
4 cups skim milk
3/4 cup all-purpose flour
1/4 teaspoon salt
2 jars of red or green salsa, your preference
* 7 oz. cans- Or you can roast, seed and peel your own. Also, 3-4 cans (4oz.) of chopped green chiles will work in a pinch.
**shredded (approx. 12 oz.)
Split chili peppers lengthwise and remove seeds and pith. Spread chilies in a single layer in a greased 9x13-inch baking dish.
Sprinkle Cheddar cheese, green onions, and 1-1/2 cups of the mozzarella cheese over chilies.
In a bowl, beat eggs, milk, flour, and salt together until smooth. Pour over chilies and cheese.
Bake, uncovered, in a 325 degrees oven for 50 minutes or until a knife inserted in custard comes out clean.
Meanwhile, mix salsa with the remaining 1-1/2 cups mozzarella cheese. Sprinkle over casserole and return to oven for 10 minutes or until cheese melts. Let stand for 5 minutes before serving with a side of tortilla chips... or not.
Stacy’s Cheese Blintz Souffle –Super easy and super delish! I had this the morning of my wedding with my bridesmaids
12 store bought, frozen cheese blintzes, THAWED
½ stick low-fat butter
4 eggs (or you can use 2 whole eggs and ½ cup of egg substitute)
¼ C sugar (you can use splenda, but it will taste slightly different)
1 ½ t vanilla extract
½ t orange extract
1 ½ C fat-free sour cream
1. Melt butter in 9 x 13 glass baking dish
2. Layer blintzes in dish
3. Blend remaining ingredients really well.
4. Pour over blintzes
Bake @ 350 degrees for 45 minutes, uncovered. Allow to rest for 10 minutes before serving. How easy is that??? Enjoy!
Makes 12 whole servings ( or 24 half servings).
FRAN’S GERMAN CABBAGE ROLLS
I got this recipe from my wonderful friend, Fran. Such a wealth of information that woman is! She told me when making this dish to place head of cabbage wrapped tightly in heavy duty foil in the freezer the night before you assemble this dish. Yes, the freezer. This will break down the cabbage on the cellular level just as if you’d blanched the leaves in boiling water, but it’s less mess and much easier to handle and clean up.
Sauce:
1 28oz.can tomatoes
1 8 ounce can tomato paste
1 cup water
1 small onion chopped
1/4 cup chopped fresh parsley
3 Tablespoons lemon juice
2-3 Tablespoons brown sugar
1 bay leaf
1/2 teaspoons celery salt
1/2 teaspoons ground allspice
1/4 teaspoons black pepper
Prepare sauce. In a medium saucepan, combine ingredients, bring to a boil over high heat, turn heat to low, and simmer, uncovered, for 30 minutes.
Rolls: 16 large cabbage leaves
2 pounds of lean ground beef
1 cup cooked rice
1 large onion, finely chopped
1/2 cup finely minced fresh parsley
2 teaspoons rubbed sage
1 1/2 teaspoons salt
1/2 teaspoon black pepper
8 gingersnaps, crushed
Preheat oven to 350 degrees. In a deep bowl, combine the meat and the next 6 ingredients. Place 1 large spoonful of the meat mixture on each cabbage leaf; fold over the top and bottom, envelope fashion. Lay the tolls in a single layer in an oiled 10 x 15 baking pan, with the seam side down.
Pour the tomato sauce over the rolls, then sprinkle the crushed ginersnaps over all. Cover and bake for 30 minutes; uncover and bake 30 minutes longer. The rolls will be nicely browned and the sauce a bit thickened. Serve with some of the sauce ladled over the rolls.
TOMATO AND ZUCCHINI GRATIN
1 pound beefsteak tomatoes, 1/4-inch slices
1 pound zucchini, 1/4-inch slices
3 tablespoons olive oil
1 cup fine bread crumbs
1/2 cup finely chopped mild herbs (basil, oregano,tarragon, etc.) fresh is best, but dried will work
1/2 cup grated Parmigiano-Reggiano cheese
Salt and pepper
Parsley for garnish
Preheat the oven 400 degrees. Coat a gratin or baking dish with 1 Tablespoon of olive oil. Season each slice of the tomatoes and zucchini with salt, pepper, and 1 Tablespoon olive oil. In a small mixing bowl, combine the bread crumbs, herbs, cheese and remaining 1 Tablespoon of olive oil. Mix thoroughly. Season the bread crumbs with salt and pepper. Alternate layers of the tomatoes and zucchini in the dish. Sprinkle the bread crumb mixture over the top the vegetables. Place in the oven and bake for 15 to 20 minutes, or until the top is golden brown. Garnish with parsley.
Yield: 4 servings
Potato,Egg Red Pepper and Onion Frittata This dish sounds complicated, but isn’t really. It’s considered Italian peasant food, which in my book is some of the best Italy has to offer. We ate this a lot growing up. Feel free to omit the parmesan. I added it for my family, but when I was growing up we never had cheese in it.
Ingredients:
2 large bell peppers (red and yellow), sliced in circles
1/4 cup extra-virgin olive oil
1 large onion, thinly sliced
2 Cups cooked, cubed, white potato (frozen potatoes will work)
9 eggs
2 tablespoons fresh Italian parsley, roughly chopped
3/4 cup Parmesan cheese, roughly grated (optional)
Black pepper to taste
Preparation:
1. Clean red and yellow peppers--discard seeds, stems, etc. Slice peppers into round rings. Set aside.
2. Slice onion thinly. Set aside.
3. In nonstick skillet (that can go into the oven) or a cast iron skillet over medium-low heat, warm a small amount of olive oil. Add sliced onions and saute until tender, about eight minutes. Don’t forget to season your vegetables with salt to taste, if you need it.
4. Using a fork, transfer sauteed onions into a bowl and set aside.
5. Warm the pan again over medium heat. Add sliced bell peppers and saute gently until soft (15-20 minutes), tossing frequently to cook them evenly. Add the potatoes the last 10 minutes of cooking to brown.
6. After peppers and potatoes are cooked, add them to onions and let both cool down in bowl. You don't want to add the peppers to your egg mixture, or it will cook too fast.
7. In another bowl, beat eggs, then add the cooled onions and peppers. Stir in parsley, grated Parmesan cheese, and salt and pepper to taste.
8. Into the same saute pan in which you cooked the onions and peppers, add the remaining olive oil. Heat the pan over medium heat. Add the egg mixture, then the onions and peppers.
9. Reduce the heat to low and cook until the Frittata sets, but is not browned, about 12-15 minutes.
10. To finish cooking, place skillet in preheated broiler six inches from heating element. Broil until the top is golden (about 1-2 minutes).
11. Using a spatula, loosen the edges from the pan and slide the Frittata out onto a serving dish. Cut into wedges, and serve warm or at room temperature.
Easy Chicken Broccoli Divan- this is a great dish because it provides protein and vegetable. At many potlucks there is often a plethora of carbohydrate, grain-filled sides. This can provide balance. It’s also great served over wild rice, quinoa or brown rice if you’re serving it as a meal. Dale, my husband, loves this dish.
• 2 C frozen broccoli florets
• 2 (10.75 ounce) can healthy-choice, low-fat, condensed cream of chicken soup
• 3 tablespoons sherry
• 1 pinch ground black pepper
• 2 cooked chicken breast halves - bones and skin removed, cut into 1/4 inch slices
• 1/4 cup grated Parmesan cheese
DIRECTIONS
1. Preheat oven to 350 degrees F (175 degrees C).
2. Place drained broccoli into a 9x13 inch baking dish and set aside.
3. Combine soup and sherry season with pepper. Mix well
4. Pour half of the hot cream sauce over the broccoli and top with chicken. Stir Parmesan cheese into the remaining sauce, and pour over the chicken slices. Sprinkle top with extra cheese, if desired.
5. Bake in preheated oven for 40 minutes or until heated through, then broil for a few minutes until top has turned golden brown.
Friday, October 9, 2009
Slow and Easy goes the Beef
My sons love Roast Beef. But cooking it to the perfect doneness can be a challenged. My family likes their beef medium rare, which is about 135 degrees to 145 degrees. I’ve done the research and tried many different ways to prepare it, but only one way really results in a perfectly done Roast Beef. It’s the slow-roasting method.
Now, many slow-roasting recipes will tell you to brown the roast in an ovenproof skillet prior to roasting. I think this defeats the whole purpose of roasting. I roast meats to save myself work, not make more. Instead, I employ a slow-roasting method with an oven sear finish. You get even cooking with a lovely, browned crust. (Maillard browning at its best;-)
But what cut of meat is best? It all depends on what you want. Eye round will give you a very lean roast beef with little liquid to make gravy, but it does slice exceptionally well. Bottom-round roast has excellent flavor, lots of liquid and some fat to make gravy, but it’s not as easy to slice. Sirloin Tip roast is a great choice for flavor and leanness, but is often more expensive. Regardless of the type of roast you use, be sure to get a roast that is relatively the same size at both ends and in the middle. Tip roast, eye rounds and bottom-rounds, often, get cut into odd, triangular shapes which will cook unevenly. Also, the larger the roast, then the easier the cooking will be. What? Crazy woman, what are you talking about? Yes, a larger roast will cook more evenly, so I encourage you to avoid the 1-2lbs eye round that is on sale. Buy it, if you like, but use it for something else, not roast beef. I usually recommend buying a roast that is at least 4 lbs. You can freeze leftover or use them in soups, stews or stroganoff.
When making Roast beef, I recommend roasting potatoes and vegetable to serve alongside, so everything can be done in the oven. And for meal two, make some instant mashed potatoes and frozen veggies cooked in the microwave to give a new take on leftovers. For a completely new meal on the third night, use some of the leftovers in my Szechuan Noodle Toss. Use any remaining meat for a Steakhouse salad or Roast beef wrap for lunch. Below is my recipe for slow-roasted Roast Beef. Mangia!
Slow-Roasted Beef• @ 4 pounds beef sirloin tip roast or eye round or bottom-round
• Salt and pepper to taste
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme leaves
• 1/2 teaspoon sweet paprika
• 2 tablespoons olive or cooking oil
• 1/2 cup dry red wine
• 1 cup water
Preheat oven to 200° F. Rub roast with olive oil. Then, season the roast on all sides with the salt, pepper, garlic powder, onion powder, thyme and paprika. Pat gently with your hands to help the herbs adhere. Place roast on top of broiler pan. Place in oven and roast until an instant read thermometer inserted in the center registers 130° for rare, about 3 hours. Remove roast from pan; cover lightly with foil and let rest about 15 minutes. Add water to bottom of broiler pan to loosen up the fond (the brown, crusty, yummy bits on the bottom of the pan that you’ll use to make gravy.) Turn oven to 500 degrees. After the meat has rested for 15 minutes, remove foil and add it back to the oven. Cook for an additional 10 minutes to brown the roast. After searing, remove meat and allow resting for an additional 10 minutes. Remove meat to a cutting board. Take the bottom part of the broiler pan and pour the liquid in bottom into a gravy separator to remove the fat. Be sure to use a rubber spatula to scrape all the bits off the bottom, as they provide most of the flavor for your gravy. Set aside. In a small saucepan, heat 2 Tablespoon of butter until melted. Add 2 Tablespoons of all-purpose flour to the butter and cook for 2-3 minutes, stirring constantly to make a paste and incorporate all the flour into the butter. (You have just made a roux, a base for gravy. Pat yourself on the back;-) Add ½ cup of red wine and 1 ½ cups of the reserved liquid from the broiler pan to the roux, stirring until fully incorporated. Continue to cook until the gravy thickens up. Meanwhile, thinly slice the beef across the grain. Serve with gravy on the side.
Steakhouse Salad (serves 2)
2 cups of mixed greens
¼ red onion, sliced thin
2 oz. of button or cremini mushrooms, sliced thin
1 tomato, cubed or a few grape tomatoes for each salad
1-2 leftover, cold roasted potatoes, cubed (optional, but yummy, if you have any leftover)
Salt and pepper to taste on the vegetables
8-10 slices of roast beef cut into strips
1 cup of croutons, split evenly between the two salads
4 Tablespoons of your favorite dressing
Mix vegetables together with salt and pepper. Plate in salad bowls. Top each salad with roast beef strips and croutons. Serve with dressing on the side. I like Bleu cheese with this salad for an authentic Steakhouse flavor, but Caesar, Ranch and Japanese Ginger Dressing, also, work well here.
Now, many slow-roasting recipes will tell you to brown the roast in an ovenproof skillet prior to roasting. I think this defeats the whole purpose of roasting. I roast meats to save myself work, not make more. Instead, I employ a slow-roasting method with an oven sear finish. You get even cooking with a lovely, browned crust. (Maillard browning at its best;-)
But what cut of meat is best? It all depends on what you want. Eye round will give you a very lean roast beef with little liquid to make gravy, but it does slice exceptionally well. Bottom-round roast has excellent flavor, lots of liquid and some fat to make gravy, but it’s not as easy to slice. Sirloin Tip roast is a great choice for flavor and leanness, but is often more expensive. Regardless of the type of roast you use, be sure to get a roast that is relatively the same size at both ends and in the middle. Tip roast, eye rounds and bottom-rounds, often, get cut into odd, triangular shapes which will cook unevenly. Also, the larger the roast, then the easier the cooking will be. What? Crazy woman, what are you talking about? Yes, a larger roast will cook more evenly, so I encourage you to avoid the 1-2lbs eye round that is on sale. Buy it, if you like, but use it for something else, not roast beef. I usually recommend buying a roast that is at least 4 lbs. You can freeze leftover or use them in soups, stews or stroganoff.
When making Roast beef, I recommend roasting potatoes and vegetable to serve alongside, so everything can be done in the oven. And for meal two, make some instant mashed potatoes and frozen veggies cooked in the microwave to give a new take on leftovers. For a completely new meal on the third night, use some of the leftovers in my Szechuan Noodle Toss. Use any remaining meat for a Steakhouse salad or Roast beef wrap for lunch. Below is my recipe for slow-roasted Roast Beef. Mangia!
Slow-Roasted Beef• @ 4 pounds beef sirloin tip roast or eye round or bottom-round
• Salt and pepper to taste
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme leaves
• 1/2 teaspoon sweet paprika
• 2 tablespoons olive or cooking oil
• 1/2 cup dry red wine
• 1 cup water
Preheat oven to 200° F. Rub roast with olive oil. Then, season the roast on all sides with the salt, pepper, garlic powder, onion powder, thyme and paprika. Pat gently with your hands to help the herbs adhere. Place roast on top of broiler pan. Place in oven and roast until an instant read thermometer inserted in the center registers 130° for rare, about 3 hours. Remove roast from pan; cover lightly with foil and let rest about 15 minutes. Add water to bottom of broiler pan to loosen up the fond (the brown, crusty, yummy bits on the bottom of the pan that you’ll use to make gravy.) Turn oven to 500 degrees. After the meat has rested for 15 minutes, remove foil and add it back to the oven. Cook for an additional 10 minutes to brown the roast. After searing, remove meat and allow resting for an additional 10 minutes. Remove meat to a cutting board. Take the bottom part of the broiler pan and pour the liquid in bottom into a gravy separator to remove the fat. Be sure to use a rubber spatula to scrape all the bits off the bottom, as they provide most of the flavor for your gravy. Set aside. In a small saucepan, heat 2 Tablespoon of butter until melted. Add 2 Tablespoons of all-purpose flour to the butter and cook for 2-3 minutes, stirring constantly to make a paste and incorporate all the flour into the butter. (You have just made a roux, a base for gravy. Pat yourself on the back;-) Add ½ cup of red wine and 1 ½ cups of the reserved liquid from the broiler pan to the roux, stirring until fully incorporated. Continue to cook until the gravy thickens up. Meanwhile, thinly slice the beef across the grain. Serve with gravy on the side.
Steakhouse Salad (serves 2)
2 cups of mixed greens
¼ red onion, sliced thin
2 oz. of button or cremini mushrooms, sliced thin
1 tomato, cubed or a few grape tomatoes for each salad
1-2 leftover, cold roasted potatoes, cubed (optional, but yummy, if you have any leftover)
Salt and pepper to taste on the vegetables
8-10 slices of roast beef cut into strips
1 cup of croutons, split evenly between the two salads
4 Tablespoons of your favorite dressing
Mix vegetables together with salt and pepper. Plate in salad bowls. Top each salad with roast beef strips and croutons. Serve with dressing on the side. I like Bleu cheese with this salad for an authentic Steakhouse flavor, but Caesar, Ranch and Japanese Ginger Dressing, also, work well here.
Saturday, October 3, 2009
Pass the Polenta, Please!
As is often the case, a nation of people will separate themselves as a distinct culture by their traditional foods. For Italians, it always seems both pasta and pizza are the cornerstones of what makes Italian food "Italian". However, there is a staple food of Northern Italy that does not get the recognition it deserves, but easily makes up the third aspect of the Italian food trinity: humble, yet versatile and satisfying. That food is polenta. Italian cuisine has been characterized by being the food of the peasant and just as poor Southern Italians worked the fields nourished by pasta, Northern Italians managed to survive on little more than polenta for centuries. In this way, polenta is truly an Italian national dish, and has a history much more ancient than either pizza or pasta.
Some people have nicknamed polenta, calling it "Italian grits". And, in their defense, there are commonalities to the hominy grits that is so prevalent in the Southern United States. In this way polenta, grits and other "mush" type foods share a common link as the food of poverty. However in ancient times, what would later be called polenta started out as one of the earliest and simplest foods made from many grains. Made from wild grains and later from primitive wheat, faro (a popular Italian grain), millet, spelt, chickpeas or chestnut, the grain was mixed with water to form a paste that was then cooked on a hot stone. In this way, early polenta may have pre-dated leavened bread, since yeasts were often hard to come by and milling techniques were not yet refined.
History of Polenta
In Roman times, polenta (or as they knew it, pulmentum) was the staple of the mighty Roman Legions and would eat it in either a porridge or in a hard cake like form, much like today. By this time, milling techniques had greatly improved and the course grind favored for pulmentum had mostly been replaced by farina, a flour. However even though bread was widely available in Ancient Rome, the legions and the poor alike preferred the simplicity and tastiness of their early polenta. For the next few centuries, nothing changed in the history of polenta, much like the living conditions of those who ate it most - the peasantry. However things would slowly improve for polenta, if not the peasantry - the first was the introduction of buckwheat into Italy by the Saracens.
This nutritive grain - known as grano saraceno is still popular in Tuscany for making polenta near and adds a distinctive flavor that was widely favored for centuries. Buckwheat polenta would eventually fall out of favor when a crop from the New World arrived in Italy sometime in the 15th or 16th centuries known as maize. The new crop was a perfect match for the farms of Northern Italy, where landowners could grow vast fields of corn for profit, while forcing the peasantry to subsist on cornmeal. This new form of polenta was abundant, but seriously lacking in nutrients compared to earlier forms of the dish.
However cornmeal polenta is very tasty and filling, and therefore continued to be a staple long after conditions improved for the poor. Amazingly, this simple act of greed on the part of landowners helped shape a major component of Italian cooking. From then on most of Italy's polenta consumption was made from corn, which ranges in color from golden yellow to the Veneto's white polenta. (http://www.lifeinitaly.com/food/polenta.asp)
My father is Northern Italian and loves polenta. My Mother is Neapolitan, from central Italy, and she doesn’t like polenta. Consequently, I never had polenta until I was grown and decided to try it on my own. (My Dad eats what my Mom cooks. No questions asked.) Polenta became a staple in my home when my boys were toddlers. I could serve it like mush with Parmesan cheese or in the shape of “sticks” for dipping into Marinara or Red Pepper Sauce. Once solid it could be frozen, grilled, broiled or pan-fried. And polenta was very flexible, allowing me to add all kinds of ingredients to make it more of a meal and portable. I hope this inspires you to try an ancient, peasant food that with one taste will show you why it’s lasted as long as it has. Mangia!
Basic, Soft Polenta
3 cups of salted, boiling liquid (water, milk or stock with about 2 teaspoons of salt)
1 cup of polenta cornmeal (Cornmeal ground especially for polenta)
½ cup parmesan cheese (optional)
Pour cornmeal into boiling stock (or water) slowly while stirring briskly with a whisk. Cook and stir until polenta starts to thicken. When it starts to thicken, lower the heat. Continue to lower the heat as the polenta continues to thicken. Cook for 5 minutes. Stir in Parmesan cheese until melted and serve.
Leftover polenta can be poured into a flat tray, covered and refrigerated. It will be good for 4 days. Then as needed, cut the polenta into squares or rectangles. When reheating, lightly coat each side of the polenta squares or sticks with olive oil and bake them at 375 degrees until a golden crust forms.
If you do not have polenta cornmeal, cooking time will increase depending on the coarseness of the cornmeal you do have. Fine grind cornmeals cook anywhere from 5-15 minutes. Medium grind cornmeal takes 30-45 minutes. Coarsely ground cornmeal will up to an hour. Try not to cook the cornmeal to fast, as it will get gummy. But if you undercook it, it will taste of raw corn flour.
Polenta “Fries”
Leftover polenta can be poured into a flat tray, covered and refrigerated. It will be good for 4 days. Then as needed, cut the polenta into rectangles. When reheating, lightly coat each side of the polenta squares or sticks with olive oil and bake them at 375 degrees until a golden crust forms. Serve these polenta fries as a side alone or with dipping sauces such as marinara, ranch dressing, salsa and red pepper sauce. It’s a great finger food for small children and it’s portable. Just put them in a Dixie cup and they can eat them in the car;-)
Polenta Cutlets
2 cups of salted, boiling liquid (water or stock with about 2 teaspoons of salt)
1 cup of cornmeal, medium grind will give you more texture than a fine grind polenta.
½ cup onion, chopped
2 cloves of garlic, pressed
½ teaspoon of salt
1 Tablespoon of olive oil
½ cup sun-dried tomatoes (not oil-packed), chopped
8 black olives, pitted and chopped (optional)
¼ cup of grated parmesan or mozzarella cheese
Sauté the onion and garlic with salt in olive oil on medium heat for about 10 minutes. The onions should be golden. Add the sun-dried tomatoes and the olives. Cook for additional 3 minutes. Add cornmeal to this mixture and stir until the mixture is dry, about 1 minute.
Slowly pour in the stock or water or stock and stir briskly until polenta thickens. Simmer, stirring frequently, until the polenta is creamy. (You’re making thick polenta but not too thick that it can’t be poured.) Pour polenta onto an oiled baking pan to about ¾ inch thickness.
Spread with a rubber spatula for even thickness. Set aside to cool for about 20 minutes. It will continue to thicken as it cools.
Preheat oven to 375 degrees.
With a knife, cut the polenta into squares, rectangles, and diamonds or use a cookie cutter to make other shapes. (Really fun with little kids;-) Transfer each cutlet to another lightly oiled baking pan, placing them about an inch apart. Bake for 15 minutes. Turn over with a spatula, top with cheese and bake for additional 5 minutes. Top with Red Pepper Sauce or Marinara or Sunday Gravy. My grandmother (Dad’s Mom) topped her polenta with Chicken Cacciatore. Oh, yum!!
Roasted Red Pepper Sauce
2 red bell peppers, seeded and cut in half
1 garlic clove
¼ cup of Olive oil plus more to coat pepper
1 Tablespoon red wine vinegar
1 teaspoon dried dill
Salt and pepper to taste
Preheat oven to 400 degrees. Lightly-coat seeded peppers in olive oil. Roast in oven for 30 minutes, turning once after 15 minutes have passed. Remove and allow peppers to cool so you can handle them. Pepper skins can easily be pulled off now that it has been roasted. Discard the skins.
Place the peeled, roasted peppers in a blender or food processor with ¼ cup of olive oil, garlic, vinegar and dill. Puree until smooth. Add salt and pepper to taste. Serve at room temperature, either in small dipping cups or as a sauce over soft polenta or cutlets.
Some people have nicknamed polenta, calling it "Italian grits". And, in their defense, there are commonalities to the hominy grits that is so prevalent in the Southern United States. In this way polenta, grits and other "mush" type foods share a common link as the food of poverty. However in ancient times, what would later be called polenta started out as one of the earliest and simplest foods made from many grains. Made from wild grains and later from primitive wheat, faro (a popular Italian grain), millet, spelt, chickpeas or chestnut, the grain was mixed with water to form a paste that was then cooked on a hot stone. In this way, early polenta may have pre-dated leavened bread, since yeasts were often hard to come by and milling techniques were not yet refined.
History of Polenta
In Roman times, polenta (or as they knew it, pulmentum) was the staple of the mighty Roman Legions and would eat it in either a porridge or in a hard cake like form, much like today. By this time, milling techniques had greatly improved and the course grind favored for pulmentum had mostly been replaced by farina, a flour. However even though bread was widely available in Ancient Rome, the legions and the poor alike preferred the simplicity and tastiness of their early polenta. For the next few centuries, nothing changed in the history of polenta, much like the living conditions of those who ate it most - the peasantry. However things would slowly improve for polenta, if not the peasantry - the first was the introduction of buckwheat into Italy by the Saracens.
This nutritive grain - known as grano saraceno is still popular in Tuscany for making polenta near and adds a distinctive flavor that was widely favored for centuries. Buckwheat polenta would eventually fall out of favor when a crop from the New World arrived in Italy sometime in the 15th or 16th centuries known as maize. The new crop was a perfect match for the farms of Northern Italy, where landowners could grow vast fields of corn for profit, while forcing the peasantry to subsist on cornmeal. This new form of polenta was abundant, but seriously lacking in nutrients compared to earlier forms of the dish.
However cornmeal polenta is very tasty and filling, and therefore continued to be a staple long after conditions improved for the poor. Amazingly, this simple act of greed on the part of landowners helped shape a major component of Italian cooking. From then on most of Italy's polenta consumption was made from corn, which ranges in color from golden yellow to the Veneto's white polenta. (http://www.lifeinitaly.com/food/polenta.asp)
My father is Northern Italian and loves polenta. My Mother is Neapolitan, from central Italy, and she doesn’t like polenta. Consequently, I never had polenta until I was grown and decided to try it on my own. (My Dad eats what my Mom cooks. No questions asked.) Polenta became a staple in my home when my boys were toddlers. I could serve it like mush with Parmesan cheese or in the shape of “sticks” for dipping into Marinara or Red Pepper Sauce. Once solid it could be frozen, grilled, broiled or pan-fried. And polenta was very flexible, allowing me to add all kinds of ingredients to make it more of a meal and portable. I hope this inspires you to try an ancient, peasant food that with one taste will show you why it’s lasted as long as it has. Mangia!
Basic, Soft Polenta
3 cups of salted, boiling liquid (water, milk or stock with about 2 teaspoons of salt)
1 cup of polenta cornmeal (Cornmeal ground especially for polenta)
½ cup parmesan cheese (optional)
Pour cornmeal into boiling stock (or water) slowly while stirring briskly with a whisk. Cook and stir until polenta starts to thicken. When it starts to thicken, lower the heat. Continue to lower the heat as the polenta continues to thicken. Cook for 5 minutes. Stir in Parmesan cheese until melted and serve.
Leftover polenta can be poured into a flat tray, covered and refrigerated. It will be good for 4 days. Then as needed, cut the polenta into squares or rectangles. When reheating, lightly coat each side of the polenta squares or sticks with olive oil and bake them at 375 degrees until a golden crust forms.
If you do not have polenta cornmeal, cooking time will increase depending on the coarseness of the cornmeal you do have. Fine grind cornmeals cook anywhere from 5-15 minutes. Medium grind cornmeal takes 30-45 minutes. Coarsely ground cornmeal will up to an hour. Try not to cook the cornmeal to fast, as it will get gummy. But if you undercook it, it will taste of raw corn flour.
Polenta “Fries”
Leftover polenta can be poured into a flat tray, covered and refrigerated. It will be good for 4 days. Then as needed, cut the polenta into rectangles. When reheating, lightly coat each side of the polenta squares or sticks with olive oil and bake them at 375 degrees until a golden crust forms. Serve these polenta fries as a side alone or with dipping sauces such as marinara, ranch dressing, salsa and red pepper sauce. It’s a great finger food for small children and it’s portable. Just put them in a Dixie cup and they can eat them in the car;-)
Polenta Cutlets
2 cups of salted, boiling liquid (water or stock with about 2 teaspoons of salt)
1 cup of cornmeal, medium grind will give you more texture than a fine grind polenta.
½ cup onion, chopped
2 cloves of garlic, pressed
½ teaspoon of salt
1 Tablespoon of olive oil
½ cup sun-dried tomatoes (not oil-packed), chopped
8 black olives, pitted and chopped (optional)
¼ cup of grated parmesan or mozzarella cheese
Sauté the onion and garlic with salt in olive oil on medium heat for about 10 minutes. The onions should be golden. Add the sun-dried tomatoes and the olives. Cook for additional 3 minutes. Add cornmeal to this mixture and stir until the mixture is dry, about 1 minute.
Slowly pour in the stock or water or stock and stir briskly until polenta thickens. Simmer, stirring frequently, until the polenta is creamy. (You’re making thick polenta but not too thick that it can’t be poured.) Pour polenta onto an oiled baking pan to about ¾ inch thickness.
Spread with a rubber spatula for even thickness. Set aside to cool for about 20 minutes. It will continue to thicken as it cools.
Preheat oven to 375 degrees.
With a knife, cut the polenta into squares, rectangles, and diamonds or use a cookie cutter to make other shapes. (Really fun with little kids;-) Transfer each cutlet to another lightly oiled baking pan, placing them about an inch apart. Bake for 15 minutes. Turn over with a spatula, top with cheese and bake for additional 5 minutes. Top with Red Pepper Sauce or Marinara or Sunday Gravy. My grandmother (Dad’s Mom) topped her polenta with Chicken Cacciatore. Oh, yum!!
Roasted Red Pepper Sauce
2 red bell peppers, seeded and cut in half
1 garlic clove
¼ cup of Olive oil plus more to coat pepper
1 Tablespoon red wine vinegar
1 teaspoon dried dill
Salt and pepper to taste
Preheat oven to 400 degrees. Lightly-coat seeded peppers in olive oil. Roast in oven for 30 minutes, turning once after 15 minutes have passed. Remove and allow peppers to cool so you can handle them. Pepper skins can easily be pulled off now that it has been roasted. Discard the skins.
Place the peeled, roasted peppers in a blender or food processor with ¼ cup of olive oil, garlic, vinegar and dill. Puree until smooth. Add salt and pepper to taste. Serve at room temperature, either in small dipping cups or as a sauce over soft polenta or cutlets.
Monday, September 28, 2009
Garlic as medicine?
Thanks for your patience. I didn’t get to post as often as I would’ve liked. While cooking over the past few weeks and blogging, I couldn’t help , but notice how garlic is essential to cooking. It is found in a variety of cultures, prepared in a multitude of ways. It can be the main flavor or a subtle nuance. It’s culinary crazy glue!. Anything can taste better with a little garlic. My family, on occasion, has been known to consider it the 4th unmentioned member of the Holy Trinity. The Catholic Trinity is The Father, The Son and the Holy Spirit. Add garlic to that and you’ll begin to understand how valued it is in our home. When I was growing up, garlic cured what ailed you. When I got a cold, my Mother inundated me with dishes amassed with hot stock and garlic. NO DAIRY. A lot of cultures give credit to garlic for its healing properties. Just look at good, old-fashioned Matzo Ball soup. It’s so delicious, I almost considered converting to Judaism just to get the recipe. Turns out I didn’t have to go to that extreme. The healing properties afforded garlic got me curious as to how much research out there actually supported the hundreds of years use of garlic medicinally. Although garlic has been used for its medicinal properties for thousands of years, research into what causes its antimicrobial properties is limited and not as recent as I expected. A reappearance in the use of natural herbal alternatives and complementary medicine has brought the use of medicinal plants to the forefront of pharmacological investigations, and many new drugs could possibly be discovered. (www.botanicalmedicine.org/References/09swrefs/WinstonMDRRefs.pdf)
Garlic has a complex protection structure as complicated as the human immune system. Garlic can defend itself from insects and fungi by producing allicin through an enzymatic process when cellular damage occurs. Suffice it to say, allicin is nature's original insecticide. Allicin was discovered in 1944 by C. J. Cavallito in the Journal of the American Chemistry Society, who documented its powerful antimicrobial activity.(5) Allicin has been patented for its antifungal activity in test tubes, but no clinical trials have been conducted as of late with allicin. It could not be packaged into a drug or commercial product because it is unstable, it is not bioavailable to the body, and it contains a strong, often offensive odor. Unfortunately, Allicin is thought to be scientifically worthless inside the body. It is currently considered by the scientific community as just a transitory compound which quickly breaks down into other compounds.(2)
Chemically, allicin is known as 2-propene-1-sulfinothioc acid S-2-propenyl ester; thio-2-propene-1-sulfinic acid S-allyl ester, for those who care.(2) Allicin is produced by an enzymatic reaction when raw garlic is either crushed, pressed, minced or some other cellular damage occurs. The enzyme, alliinase, stored in a separate compartment in garlic, combines with a compound called allicin in raw garlic and produces allicin.(1)
Cooking, aging, crushing and otherwise processing garlic causes allicin to be decomposed into other compounds. According to two studies of garlic preparations, allicin decreased to non-detectable amounts within one(4) to six(10) days. To stop the decomposition caused by the cellular damage of allicin, some tried to make allicin and alliinase more stable so that these compounds would not come together until after they are ingested with the hopes of producing allicin inside of the body. Once again attempt are thwarted because the production of allicin within the body is different from that created in a test tube because stomach acid destroys alliinase and other intestinal fluids significantly reduce the quantity of allicin that can be made. Simulated stomach fluids and simulated intestinal fluids have often been used to recreate the environment of typical digestion. Much to my disappointment, alliinase, the catalyst for converting allicin to allicin, has been shown to have virtually no bioavailability at pH 3 or below, an acidic environment commonly found in the stomach.7 In addition , there was a 99% loss in allicin creation observed immediately after contact with simulated stomach fluids and simulated intestinal fluids. This process would happen if garlic powder was ingested orally.(10) So while this study shows that unless a garlic powder bypasses the stomach, the amount of allicin still created is insignificant.
So based on this science or the lack of it, could garlic still be considered a functional food? Forms of garlic, which contain no allicin (e.g., cooked, steamed, microwaved and aged garlic extract), have shown a range of benefits in studies. So one would think it is logical that compounds other than allicin might be responsible for such benefits. Currently, over 100 compounds have been identified in garlic preparations.(4) Right now, S-allyl cysteine appears to be a very promising compound with good absorption.(8) The pharmacokinetic studies of S-allyl cysteine show quick absorption and almost 100% bioavailability after administering orally. Concurrently, since both the safety and effectiveness of S-allyl cysteine have been reported, this compound may play an important role in garlic's medicinal effects.(6,9)
Though individual compounds, such as S-allyl cysteine, have demonstrated action in studies and present 100% bioavailability by the body, it is likely that a “working together” of many compounds could provide the benefits of garlic. It would stand to reason that much more research needs to be conducted. So continue to enjoy your garlic for its taste alone. Any other benefits are icing on the cake. Mangia!
Sopa De Ajo Mexicano (Mexican Garlic Soup)
2 Tablspoons Flour
2 Tblspn Butter
2 heads of garlic (yes, you read that correctly. 2 whole heads, cloves separated and peeled
2 tomatoes, seeded and finely chopped
1 fresh poblano chile pepper, seeded and minced
1 qt of chicken stock
Salt & pepper to taste
4 whole eggs
In a food processor, puree garlic as fine as possible. In a medium saucepan over medium high heat, melt butter. Add flour, making a roux. Cook for about 1 minute. Add garlic to roux and sauté for 2 minutes. Then add the poblano pepper. Saute for additional 4-5 minutes. Then add the tomatoes, cooking to bring out the sweetness of the tomato (about 3-4 minutes). Season with salt and pepper. Add chicken stock and bring to a boil. Simmer for 15 minutes. Bring back to a boil. With soup at boil, slip eggs in gently so the yolk doesn't break. When eggs are poached, serve in bowls with one egg per bowl. You can top with fresh, chopped parsley and grated parmesan cheese. Serve with crusty bread for dipping. Makes 4 servings.
References:
1. Allicin. The Merck Index. 1989. (Budavari, S. ed.), 11th ed. p. 244. Merck and Co. Rahway, New Jersey.
2. Amagase, H., Petesch, B., Matsuura, H., Kasuga, S. and Itakura, Y. Intake of garlic and its bioactive components. J. Nutr. 131(3S): 955S-962S, 2001.
3. Block, E. The organosulfur chemistry of the genus Allium – implications for the organic chemistry of sulfur. Angew. Chem. Int. Ed. Engl. 31: 1135-1178, 1992.
4. Brodnitz, M.H. Pascale, J.V., and Derslice, L.V. Flavor components of garlic extract. J. Agr. Food. Chem. 19(2):273-275, 1971
5. Cavalitto, C.J. et al. 1944. J. Am. Chem. Soc. 66: 1950.
6. Kodera, Y. 1997. Dietary Tolerance/Absorption/Metabolism of Garlic. Ch. 11. In: Nutraceuticals: Designer Foods III Garlic, Soy and Licorice (Trumbell, Ct: Food & Nutrition Press), Paul Lanchance, ed., pp. 95-105.
7. Lawson, L. D., Ransom, D. K. and Hughes, B. G. Inhibition of whole blood platelet-aggregation by compounds in garlic clove extracts and commercial garlic products. Throm. Res. 65: 141-156, 1992.
8. Nagae, S., Ushijima, M., Hatono, S., Imai, J., Kasuga, S., Matsuura, H., Itakura, Y. and Higashi, Y. 1994. Pharmacokinetics of the garlic compound S-allyl cysteine. Planta Med. 60: 214-217.
9. Rosen, R. Determination of allicin and S-allyl cysteine in human plasma and urine after consumption of garlic and garlic products. Phytomed. 7(2): 51, 2000.
10. Yu. T-H, and Wu, C-M. Stability of allicin in garlic juice. J. Food Sci. 54(4): 977-981, 1989.
Garlic has a complex protection structure as complicated as the human immune system. Garlic can defend itself from insects and fungi by producing allicin through an enzymatic process when cellular damage occurs. Suffice it to say, allicin is nature's original insecticide. Allicin was discovered in 1944 by C. J. Cavallito in the Journal of the American Chemistry Society, who documented its powerful antimicrobial activity.(5) Allicin has been patented for its antifungal activity in test tubes, but no clinical trials have been conducted as of late with allicin. It could not be packaged into a drug or commercial product because it is unstable, it is not bioavailable to the body, and it contains a strong, often offensive odor. Unfortunately, Allicin is thought to be scientifically worthless inside the body. It is currently considered by the scientific community as just a transitory compound which quickly breaks down into other compounds.(2)
Chemically, allicin is known as 2-propene-1-sulfinothioc acid S-2-propenyl ester; thio-2-propene-1-sulfinic acid S-allyl ester, for those who care.(2) Allicin is produced by an enzymatic reaction when raw garlic is either crushed, pressed, minced or some other cellular damage occurs. The enzyme, alliinase, stored in a separate compartment in garlic, combines with a compound called allicin in raw garlic and produces allicin.(1)
Cooking, aging, crushing and otherwise processing garlic causes allicin to be decomposed into other compounds. According to two studies of garlic preparations, allicin decreased to non-detectable amounts within one(4) to six(10) days. To stop the decomposition caused by the cellular damage of allicin, some tried to make allicin and alliinase more stable so that these compounds would not come together until after they are ingested with the hopes of producing allicin inside of the body. Once again attempt are thwarted because the production of allicin within the body is different from that created in a test tube because stomach acid destroys alliinase and other intestinal fluids significantly reduce the quantity of allicin that can be made. Simulated stomach fluids and simulated intestinal fluids have often been used to recreate the environment of typical digestion. Much to my disappointment, alliinase, the catalyst for converting allicin to allicin, has been shown to have virtually no bioavailability at pH 3 or below, an acidic environment commonly found in the stomach.7 In addition , there was a 99% loss in allicin creation observed immediately after contact with simulated stomach fluids and simulated intestinal fluids. This process would happen if garlic powder was ingested orally.(10) So while this study shows that unless a garlic powder bypasses the stomach, the amount of allicin still created is insignificant.
So based on this science or the lack of it, could garlic still be considered a functional food? Forms of garlic, which contain no allicin (e.g., cooked, steamed, microwaved and aged garlic extract), have shown a range of benefits in studies. So one would think it is logical that compounds other than allicin might be responsible for such benefits. Currently, over 100 compounds have been identified in garlic preparations.(4) Right now, S-allyl cysteine appears to be a very promising compound with good absorption.(8) The pharmacokinetic studies of S-allyl cysteine show quick absorption and almost 100% bioavailability after administering orally. Concurrently, since both the safety and effectiveness of S-allyl cysteine have been reported, this compound may play an important role in garlic's medicinal effects.(6,9)
Though individual compounds, such as S-allyl cysteine, have demonstrated action in studies and present 100% bioavailability by the body, it is likely that a “working together” of many compounds could provide the benefits of garlic. It would stand to reason that much more research needs to be conducted. So continue to enjoy your garlic for its taste alone. Any other benefits are icing on the cake. Mangia!
Sopa De Ajo Mexicano (Mexican Garlic Soup)
2 Tablspoons Flour
2 Tblspn Butter
2 heads of garlic (yes, you read that correctly. 2 whole heads, cloves separated and peeled
2 tomatoes, seeded and finely chopped
1 fresh poblano chile pepper, seeded and minced
1 qt of chicken stock
Salt & pepper to taste
4 whole eggs
In a food processor, puree garlic as fine as possible. In a medium saucepan over medium high heat, melt butter. Add flour, making a roux. Cook for about 1 minute. Add garlic to roux and sauté for 2 minutes. Then add the poblano pepper. Saute for additional 4-5 minutes. Then add the tomatoes, cooking to bring out the sweetness of the tomato (about 3-4 minutes). Season with salt and pepper. Add chicken stock and bring to a boil. Simmer for 15 minutes. Bring back to a boil. With soup at boil, slip eggs in gently so the yolk doesn't break. When eggs are poached, serve in bowls with one egg per bowl. You can top with fresh, chopped parsley and grated parmesan cheese. Serve with crusty bread for dipping. Makes 4 servings.
References:
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8. Nagae, S., Ushijima, M., Hatono, S., Imai, J., Kasuga, S., Matsuura, H., Itakura, Y. and Higashi, Y. 1994. Pharmacokinetics of the garlic compound S-allyl cysteine. Planta Med. 60: 214-217.
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