Posts from the ‘Informational’ Category

6 DIET FRIENDLY PASTAS FOR LENT

I’ve written several posts the last few weeks, not so much on losing weight, as to avoid gaining it by healthy eating-especially for those of us spending more time close to the kitchen. Last week I discussed how carbohydrates can actually be the dieter’s friend.

This week, with Lent having begun, I want to continue that thought by showing how everyone’s favorite carb-pasta- can wear a white hat at the dinner table, with some pasta recipe suggestions for the season. Pasta is perhaps, globally, the most popular food. With over 100 varieties of noodles, it fits any cuisine and occasion depending on the sauce. Sauces can be traditional or spur of the moment innovations with an infinite number of combinations depending on the ingredients available. 

The recipes can be deceptive as to their nutritional values and can change those according to the ingredients used without altering flavor. For example, the Straw and Hay recipe below appears rich and fattening. Actually, per serving, made with heavy cream and butter the sauce totals 133 cal. (cream) and 326 cal. (butter) =459 cal. and 0 carbs. Made with half and half at 60 cal. and margarine at 160 cal. it’s 220 cal. and 2.6 carbs. (from the fluid).

 The choice of pasta can make a difference too. 1 cup white pasta contains 221 cal. and 47 carbs. 1 cup whole wheat pasta has 174 cal. and 37 carbs. That equals a total of 680 cal. and 47 carbs.  per serving for the original Straw & Hay recipe and 394 cal. with 39.6 carbs for the altered one. These small differences can really matter in maintaining weight. Moreover, compared to the average amount of calories and carbohydrates contained in most entrée plates, these totals aren’t unreasonable.

Pasta dishes are always fresh, can be quick and easy, subject to the sauce, and constantly offer room for creativity. That’s part of the fun, and appeal, of pasta. As an example,* soon after I moved to Italy, I learned that the commercially bottled and labeled olive oil, sold in stores, used in hotels and large restaurants was different from the ‘house oil’ oil served in small trattorias and homes. That oil came from communal pressings in near-by towns or from family or friends who had groves, and it had enough body and flavor to stand alone. Within weeks I had worked out a favorite fast meal to make after a long day’s work; a steaming plate of cappellini, tossed with oil salt, pepper and cheese.

Then a friend suggested I up the taste by adding spinach pasta and another advised I add tomato pasta as well and call it Pasta Bandiera or Flag Pasta because it was the colors of the Italian flag. That led to a running game of devising sauces to use on the dish using only those three colors. The red was tomatoes or peppers, and the white fennel, onion, cheese, even chicken or fish but the green ran a whole range of vegetables and herbs, even pesto which counted as one ingredient. As for me, I stuck to my original combo for the most part, and still do as a favorite go-to after a busy day but the story illustrates the imaginative fun that working with pasta offers.

The only real guideline in using pasta is in pairing the sauce with the right one. Smooth sauces are best presented on long strands and flat surfaces while chunky ones are better topping shaped varieties because the crevices trap the morsels of food. Of course, the smaller the food bits, the smaller the pasta shapes needed, and the more delicate the sauce the more delicate the pasta, whereas chunkier or more rustic sauces require firmer gauges of pasta. Other than that, it’s up to the cook!

Of the following recipes the first two are traditional. The others are really versions of other presentations and open to experimentation or adjustment. Aside from the giant shell dish which is a given, I mention pasta types with each recipe but only as suggestions. If you want to see more sauce recipes, I have a series of them in the archives. Just go to the blog and select Sept. 30, 2015 and Oct. 7. 2015 from the drop down menu in the box labeled ‘Archives’ in the right margin of the page.

Recipes: * Try my favorite fast go-to as described above. There are no set measurements. It’s simply ‘to taste’ and if you decide to try your hand at making a sauce, you’ll probably want to add some garlic as well but it’s a great starting point to hone your pasta skills.

Pasta Puttanesca: Serves 4 (Spaghetti)
8 oz. pasta
4 large tomatoes, peeled, seeded and chopped = 1 ½ lb. or (1) 28oz. can diced, drained, juice reserved
1 Tbs. oil
1 tsp. red pepper flakes
2/3 cups drained tomato juice + water to reach amount if needed
2 crushed garlic cloves
12 pitted ripe olives-sliced
8 anchovy fillets chopped
2 tsp. chopped capers
¼ cup chopped parsley
1 Tbs. chopped fresh basil or 1 tsp. dried
In a large saucepan heat oil and cook garlic for 1 min . Add tomatoes, juice and/or water. Cover and simmer 10 min. for fresh, 5 min. for canned. Add water if needed to prevent sticking. Add remaining ingredients and simmer uncovered 5-8 min. Toss with cooked pasta. Serve hot garnished with parsley—NO Cheese Please!

Straw and Hay: Serves 6 (Fettucine)* –VERY child friendly
8oz. spinach pasta
8oz.regular pasta
½ cup butter
1½ cups heavy cream or half and half
Salt and freshly ground pepper
1¼ cups grated Parmesan
Cook pasta according to directions, drain and set aside. In pasta pot or a large skillet, melt butter over medium high heat and stir in cream. Keep stirring until cream thickens, lifting pot if cream starts to boil. Add pasta to pot and toss to mix with salt and pepper. Serve hot with cheese over top.
Note:* This is a mild flavored dish. For more zip, keeping it meatless, my favorite tip is to add ¼ cup shredded Pepper Jack cheese to the sauce as it cooks, and a bit of pasta water if needed, also consider adding capers, sliced green olives, anchovy paste or a few drops of hot sauce. Otherwise, 1 cup of cubed ham, turkey ham or corned beef or an envelope of bullion powder are good options.

Stuffed Shells: Serves 4
8oz. package giant shells
3 Tbs. butter
3 Tbs. flour
2 cups half and half or milk
½ lb. Gruyere cheese or 8 oz. bar Monterey Jack shredded
2 egg yolks
½ tsp. each nutmeg and salt
¼ cup melted butter
½ cup grated Parmesan
(1) 15 oz. can diced tomatoes (flavoring optional) or tomato sauce- optional*
Cook pasta and drain. Melt 3 Tbs. butter in a saucepan over medium, stir in flour to make a paste, remove from heat, stir in milk and return to heat stirring until thickened, about 3 min. Add shredded cheese, nutmeg and salt. Keep stirring until cheese melts. Whisk in eggs and mix well. Stuff shells and place in a greased 9X 13 inch pan, drizzle with melted butter and top with Parmesan. Bake in a preheated 400 deg. oven 15 min. until golden.
NOTE *If using: 1)Place tomatoes or sauce in pan before adding shells and bake together, or 2)heat tomatoes and spoon on plates before plating shells or 3)Heat and serve on the side.

Stir-Fry Primavera: Serves 4 (Rigatoni) “Primavera” means Spring in Italian and this is the truest form of the dish, using all spring vegetables not even summer tomatoes.
1 lb. pasta, cooked and drained
1 medium onion in large dice
1 medium carrot, halved lengthwise and thinly sliced
1 zucchini cut in ¼ inch slices
1 lb. asparagus cut diagonally in ¼ inch slices-tips set aside
1 small fennel bulb, thinly sliced and slices cut in ½ inch pieces
1 cup peas
½ lb. sliced mushrooms
6 scallions thinly sliced
6 small or 4 large red radishes, thinly sliced – optional
2 large garlic cloves minced
½ cup chicken broth
¼ cup white wine
½ tsp. oregano
1 tsp. basil
2 Tbs. parsley
Salt and pepper
½ cup grated Parmesan

Melt butter in a skillet over medium-high heat and sauté garlic and onions until tender. Stir in fennel, carrot, zucchini, asparagus stems and mushrooms and cook for 2 min. Add broth, wine, basil and oregano, bring to a boil and boil until liquid is slightly reduced, about 3 min. Add peas, scallions, radish slices and asparagus tips, salt, pepper and parsley. Stir gently for 2 min. add pasta and cheese. Toss gently until well mixed. Serve with shaved Parmesan as a garnish.

Pasta with Pea Pods and Goat Cheese: Serves 8 (Bow ties or Penne)
16 oz. pasta
9 oz. pea pods- frozen is fine-large ones cut in half
1 onion halved lengthwise and thinly sliced
2 large red bell peppers julienned or 2 roasted jarred peppers thinly sliced
5 Tbs. butter
1 ½ cups light cream
1 Tbs. basil
6 oz. goat cheese-shredded
1 cup chopped toasted pecans
Cook pasta and have ready. Melt 2 Tbs. of the butter, sauté the onion, and pepper if using raw, until tender, about 3 min. add pea pods and cook ½ -1 min. more until bright green. In a saucepan, heat cream until ready to simmer and add to vegetables, off stove, along with basil and goat cheese. Add remaining 3 Tbs. butter to hot pasta in a serving bowl and top with vegetable mixture. Toss gently and serve at once garnished with pecans.

Pasta with Artichoke Hearts: Serves 6 (Small Shells)
1 lb. pasta
(2)9 oz. boxes frozen artichoke hearts or (3) 6 oz. jars marinated artichoke hearts
1 onion halved lengthwise and sliced
1 ½ lb. tomatoes, peeled and chopped or 15 oz. can diced
¼ cup oil
½ tsp. each salt, pepper and garlic powder
1 Tbs. capers
Salt and pepper
¼ cup chopped parsley
Cook pasta according to directions. If using frozen artichokes, cook according to directions and cut in half if large. If using marinated hearts, drain, cut in half if large and use oil to replace some of that required for cooking. Sauté onion in a large skillet until tender; stir in artichokes and sauté for 3 min. Add tomatoes, capers and seasonings and heat through. Toss with pasta and serve hot.

THE GOOD CARBS

UNDERSTANDING CARBS SO THEY DON’T GO TO WAIST

For the past few weeks, I’ve been talking about eating healthier while adjusting to the changes in our country’s food supply. For years, nutritionists have been advising to eat less meat, and that movement has been given impetus by the Millennial’s interest in sustainable food sources. The focus is on fresh with clean, straightforward preparation, preferably ‘from scratch’ with no mixes or prepared products.

This is not a budget movement. Though the drill is to eat less meat, it’s also to eat better meat, grass fed beef, heritage pork and to include a variety of more sustainable meats such as goat and even game. The loss of protein from the meat quantity is compensated by the addition of protein rich carbohydrates, nuts, cheese, seeds, grains and beans, which also up the fiber content, all healthy improvements.

So it’s important to understand carbs and how to use them. That’s right USE them. Protein builds muscle, and fiber keeps the body functioning, but carbs give us energy for everything from lifting a hand to running a race. This is done by converting carbohydrates into glucose, which is then released in the bloodstream. The body considers this so valuable, that it creates cells to store what we don’t use. We call layers of these cells ‘fat’. It’s therefore necessary to have an idea of how much energy we need to avoid consuming excess carbohydrates which, converted into glucose, has to be stored resulting in a weight gain.

All foods, with the exception of pure fats, oils and meats, contain carbohydrates. Sugar and items made of sugar, like candy, are called ‘simple’ carbohydrates. They convert and enter the bloodstream quickly giving us short spurts of energy or ‘sugar highs’ but the unused glucose from simple carbs converts to cells just as fast, mainly because these carbs contain little or no fiber.

‘Complex’ carbohydrates are foods with fiber content which slow down the digestive process allowing the glucose to enter the bloodstream gradually, giving us sustainable energy to get through the day. This is why fruits with lots of natural sugars are still considered complex carbs and healthier than candy. A medium banana has 105 calories and 27 grams of carbohydrates while 2 Tablespoons of sugar are 100 calories with 26 grams of carbs, but the banana has 3 grams of fiber while the sugar has none. Consequently, the sugar can be absorbed in a short time, whereas the banana will take several hours, allowing time for us to use more of the energy it provides.

Packaged foods cause confusion about carbs because processing ingredients can change the value of the result. Refining removes much of the fiber in an item by stripping the hulls or skins and grinding the meat into a fine powder. As a result, the finished product is digested much faster more like a simple carbohydrate and can be blamed for weight gain. This is why so many processed foods have bad reps, white flour, cornstarch, white rice and of course sugar.

I remember a woman in my gym gloating that she had devised the perfect diet and lost 5 lbs. by eating nothing white. When reminded of skim milk, egg whites and cauliflower, she simply shrugged that some things were always sacrificed. The woman was confusing foods containing processed ingredients like white bread and sauces, with whole foods. She didn’t understand that what we refer to as ‘starchy,’ fattening foods are the processed ones. A plain baked potato is an excellent, filling snack, corn and beans are universally recognized as healthy food, but process them to a powder and they lose value.

The amount of energy we consume is calculated in units called calories, based on the body’s basil metabolic rate, or the essential amounts needed to perform the vital functions. Carbohydrates and protein both contain 4 calories per gram, so to figure out the calorie content of a food from carbs alone, simply multiply the grams of carbs by 4. If an item has 12 carbs, it has 48 calories from carbs. Fiber doesn’t contribute to calories.

According to the 2010 Dietary Guidelines for Americans, between 45 and 65 percent of the calories in your daily diet should come from carbohydrates. So if you know your caloric requirement, you can roughly calculate your carbohydrate one by dividing by 2 and again by 4. Remember though, all carbs are not of equal use to your body. Stay with the complex ones, especially if your diet is medically advised or cosmetic.

To read a food label, grams of carbohydrates are listed in the left-hand column and the math is done for you based on a 2,000-calorie daily diet. The carbohydrate percent daily value is calculated at 300 grams. This is called the DV, and is based on a standard recommendation according to the Food and Drug Administration. You’ll have to adjust it to comply with your personal requirements.

I find keeping track of the smaller numbers of carbs easier than thousands of calories and I can focus on choosing the right ones, especially when watching my weight. Moreover, I’ve learned from experience, that supervising carbohydrates rather than calories is more important to some medical diets, for example, diabetes See post Jan. 10, 2019.

I’m listing a few recipes below that show how satisfying dinners can be created using less meat and healthy, fresh alternatives to balance the meal. Nutritional values quoted are for a single serving but recipes serve 4. For more recipes, see post of Jan.19,2017.

RECIPES

Basil Pork Wafers with Spinach-Fennel Fruit Salad: Serves 4(Photo on post for Jan, 26, 2017)
1 lb. thin pork cutlets or wafers
(1) 2.5 oz. bag spinach leaves
2 Grapefruit
3 oranges
1 medium fennel bulb
4 Tbs. Chopped toasted walnuts
2 Tbs. dried basil
2 tsp. garlic powder
½ Tbs. oil
1 Tbs. poppy seeds –optional
Slivers of cheddar cheese
1 cup brown rice cooked to 2 cups total

If using pork cutlets, pound them thin. Sprinkle ½ the basil and ½ the garlic in a pan to hold the meat without crowding, put the meat in the pan and sprinkle with the rest of the garlic and herbs. Cover the pan with foil and bake in a 250 deg. oven for an hour. This can be done ahead and kept in the refrigerator or frozen. Bring to room temperature and gently reheat before plating. Remove the meat from the pan. Stir the rice in the pan drippings smooth it out and broil until slightly dry
While meat cooks, remove fennel fronds and cut the bulb in quarters, then in thin slices. Halve the fruits and remove the meat to a plate, juice fruit. Place the juice in a bowl with the poppy seeds if using, then add fennel and microwave for 1 ½ min. Allow mixture to cool and remove fennel with a slotted spoon.
To plate: divide all the dinner elements in 4 parts. Fan pork slices on one side of each plate, and using a spatula, place about ½ cup of rice in 2 portions at right angles on the opposite side. Fill the center with spinach, topped with fennel slices, then fruit. Drizzle the dressing over and garnish with nuts and cheese. Reserved fennel fronds make an elegant topping.
Cal. 500, Carb.40 gr, Protein 37 gr. Fiber 14 gr., Fat17 gr

Pepper-Olive Chicken Bundles: Serves 4
4 chicken thighs-bone removed, skin left on-pounded thin
6 pitted green olives- roughly chopped
6 pitted ripe olives-roughly chopped OR (1) 2.5 oz. can sliced
4 fire roasted red peppers—jarred is O.K.
1 jarred pepperoncini in fine dice OR dash of cayenne pepper
1 tsp. dried basil OR 16 fresh leaves
1 cloves garlic minced OR equivalent amount jarred or garlic powder (NOT garlic salt)
1 ½ cups chicken broth, white wine or water ( broth recommended)
STEP 1) Flatten the chicken thighs, meat side up, between pieces of plastic until uniform thickness.
STEP 2) Cover each thigh with a red pepper, opened to lay flat
STEP 3) Combine the olives, garlic, pepperoncini and basil, and spoon equally over red peppers
STEP 4) If thighs are large enough roll them over the stuffing and secure them with toothpicks or
skewers, if not simply fold them over and secure them to close.
STEP 5) Lightly spray a non-stick pan with cooking oil. Add chicken and cook until brown on all
sides. Use a spatula to prevent sticking.
STEP 6) Add liquid to skillet and deglaze. Cover and simmer 10 to 15 min. or until meat is done.
Serve with pan juices.

**** If serving later; Simmer only 8 to 10 min. Cool to room temperature, remove to a roasting
pan, cover with foil and refrigerate. Bring to room temperature and pre-heat oven to 350 deg.
Cook covered 10 min. uncover, baste and cook 5 min. Serve as above.

Optional Fillings 1) Use green onions and ½ cup softened diced onions (2 min. with ¼ tsp. oil in a
microwave will soften them)
2) Use just black olives with 1/3 cup drained capers.
Cal. 228, Carb. 5 gr. Protein 24 gr. Fiber .8 gr. Fat 53.4 gr

Italian Braciuolini: Serves 4
8 slices beef braciuolini or sandwich steaks – @ 1 lb. = Thin slices of lean beef
4 plum tomatoes – skinned, seeded, julienne
2 large ribs celery in thin diagonal slices
1 green bell pepper julienne
1 large onion thinly sliced lengthwise
2 tsp. dried basil
2 tsp. dried oregano
2 tsp. garlic powder
½ tsp. lemon pepper
4 oz. fresh sliced mushrooms
1 can Madrilène (usually sold to be jellied—a form of consume) or 1 ½ cups beef broth +1/4 cup sherry
2 Tbs. butter – divided
½ cup white wine
2 tsp. Worcestershire sauce
1 tsp. mustard
Lay the slices of meat on a board, and divide the vegetables except mushrooms, equally between them, placing them in a pile parallel the long side of the braciole or steaks. Sprinkle the herbs and seasonings evenly over all. Fold the shorter sides over the filling, and roll the longer sides around it. Secure the seams with toothpicks. Preheat broiler. Melt 1 Tbs. butter in the ovenproof pan, carefully roll the topside of each braciuolini in the butter, rest it seam side down in the pan. This will be a close fit toward the end, so temporarily move one out to make room for another, if need be, but make sure all have a coating of butter. Broil until nicely brown, @ 3-5 min. Reduce the oven to 350 degrees, add madrilène, cover and bake for 30 min. When meat is almost done, melt the other 1 Tbs. butter in the skillet, and brown mushrooms, deglaze pan with wine, stir in Worcestershire sauce and mustard until well incorporated. Remove pan from oven, plate braciuolini, stir skillet contents into pan drippings and mix well. Pour over meat.
Nutritional value not calculated

MY NEW YEAR’S DIET/CLEANSE

Every year I make the same New Year’s resolution, to lose weight, but as with everything else this year is different. Normally, the extra pounds feel as if a back-pack full of holiday treats were strapped on and as soon as I undo the buckles, the pack will fall off and I’ll briskly walk on. This year I feel sluggish, as though I were overstuffed from inside. The holidays just iced the cake (sorry).

I know this sensation is caused by months of relative inactivity, especially over the summer, along with constant access to snacks. I feel bloated and slightly ill and have a real urge to eat ‘clean’ until I’m myself again. I have no desire to even see sweets, starches, rich gravies or fatty foods and I know I won’t be tempted to cheat, because the temptations hold no allure. I’m going on a Cleanse.

Don’t misunderstand, I’m not giving up flavor, quite the opposite, I’m going to concentrate on heightening natural food flavors. Nor am I going to fill my fridge with diet foods, invest in an OTC program or hop on a current fab diet wagon. I’m going to base my meals on lean protein, especially fish and foods with high complex carbohydrate value, loaded with fiber. Luckily, the best of these foods are winter and root vegetables, carrots, beets, turnips, squash, sweet potatoes, but broccoli, cauliflower, kale, Brussels sprouts, cabbage, green beans and the lettuces are important too, because of their high fiber content.

In my book “How to Understand Carbohydrates” I point out that protein builds muscle, carbohydrates provide energy and fiber is responsible for keeping the body functioning smoothly. There are two types of carbohydrates; simple and complex. Simple carbs are sugars and are quite direct in their function. They are quickly absorbed into the bloodstream and give us a boost, temporarily, but because they are so rapidly absorbed, the effect doesn’t last long and the excess is banked in the body as fat cells. 

Complex carbohydrates are found in potatoes, pasta, rice, bread and in smaller amounts in fruits and vegetables. These are digested into sugars which the body then converts into glucose, our cells’ main source of energy. Glucose is absorbed slowly and it enters the bloodstream at a constant rate to fuel our every action. What the body can’t use at the time, it creates cells to store the excess—you guessed it! Also FAT CELLS! This is how carbs got the bad rep. If we eat more than we need, our body doesn’t get rid of the surplus, and banks it in new cells we recognize as fat.

The purpose of a cleanse is to focus on eating the high carb, high fiber vegetables, to give us enough energy, satisfy our hunger and still provide the fiber needed to flush out our system—to cleanse it. Starchier carbohydrates such as bread and pasta can‘t do this because they don’t contain enough fiber. In fact, considering the starring roles that they play in various forms in holiday fare, it’s a safe bet that they are partially responsible for the bloated sensation we often experience and are best avoided. Instead, serve a second vegetable to fill out a menu and rice or another grain to add bulk-if needed.

The concept of cleansing isn’t new. What is new is the attention given to turning the experience into a gourmet adventure though using condiments, herbs, spices, nuts and seeds for taste rather than sauces and rich ingredients such as butter, mayonnaise and gobs of melted cheese. After a few days your body should be clear enough to give you an accurate reading of how much weight you need to lose and the type of diet that will best serve you. The important thing is that you will feel better and your body will be ready for whichever step you opt for next.

I’m passing on a few recipes and tips that work for me;

SNACKS:

Kale Chips: Trim the leafy part away from the heavy stems of 1lb. kale and cut cross wise into 2” slices. (Save stems for another use) Wash leaves well and spin dry or spread on towels. Toss in a bowl with 2 tsp. oil (or spray with oil) ¾ tsp. salt, ¼ tsp. cayenne pepper or garlic powder—both optional. Bake on a parchment lined pan in a preheated 325 deg. oven 15min. until crisp but not brown. Serve soon.

Coconut Chips: Many stores carry wedges of coconut meat. Otherwise be sure you know how to extract the meat before starting this recipe. Using a potato peeler, slice strips of meat and place them on parchment paper in a pan. Sprinkle lightly with salt and bake as for kale just until edges turn golden. Cool completely and store air-tight but be careful they’re delicate.

VEGETABLES:

Remember frozen vegetables and fruits have the same nutritional value as fresh an appearance when cooked. Canned sweet potatoes and beets, especially the whole ones, can be prepared in all the ways fresh can. If the   nuts and seeds mentioned in a recipe serve as garnishes used to make the texture of a dish interesting, they may be interchangeable with the verities sold in dollar stores in larger quantity than most other markets.

Roasted vegetables are a real favorite. They’re easy to do, taste great and the flavor can be changed with the choice of seasoning or herb used. The cooking time and temperature varies with the choice of vegetable, but the process is the same. Simply toss or spray with a little oil, toss or sprinkle with the seasoning of choice and bake on a foil-covered baking sheet until done. Usually I like to drizzle a bit of Balsamic vinegar over them about half-way through, especially beets and pearl onions.

Roasted fruits are another great flavor enhancer . I’ve long loved peaches with poultry, but lately have become addicted to slices of citrus fruits with fish and salads. Like vegetables, the cooking time can vary with the texture of the fruit, but generally they are roasted at 400 deg. for about 15 min. just until their natural sugar begins to caramelize.

Cauliflower Confetti: This can be done with frozen as well as fresh. Just be sure the cauliflower is firm enough to chop. If fresh, separate into florets. Blanch briefly until crisp-tender. Pulse to the size of small peas or optionally, rice. Season with lemon pepper or bouillon granules and set aside. Use as you would for rice, pasta or mashed potatoes, as a bedding or a side. If needed, reheat in microwave 30 sec. Serves 2-3

Spinach Tart: (1) 10oz box, chopped spinach. Drain, put in a greased pie plate or shallow casserole. Mix with 1 raw egg and 1 packet chicken or beef flavored bouillon granules. Top with a sprinkle of nutmeg, and bake along with meat .for 20 min at 350 degrees or microwave for 1 min. Serves 3-4

 ENTREES:

 SPANISH “MACKERAL”- Serves 4-This has become a catch all name for a classic way to prepare fish. Mackerel is excellent, but any firm white fish, preferably one that can be rendered skinless, works as well. Ask your Fish Monger what is fresh. This is my own version, and I use frozen Whiting fillets (which need to be skinned) or Tilapia.

4 boneless, skinless fillets of a firm white fish @ 1 ½ – 2 lbs. see chart

2 large green bell peppers

2 medium onions

(1) 15 oz. can diced tomatoes

½ tsp. lemon pepper + ¼ tsp.

4 tsp. oil

Paprika

Cayenne pepper – Optional

Cut each fillet in half so the two parts fit together to form a rough square if needed/The fish does not need to be thawed. Cut four pieces of foil by tearing two 10 inch lengths from the roll and cutting them crosswise in half; crimp the edges to form little pans and spray each with oil. Core and seed the peppers, and cut them in 1 inch pieces, assigning half a pepper to each foil pan. Peel and cut the onions in half lengthwise, slice and arrange over the peppers, using ½ an onion per portion. Pour 1 tsp. oil and 1/8 tsp. lemon pepper on the vegetables. Spread the ½ cup of diced tomatoes, with juice, equally on each vegetable pile, and top with a sprinkle of Cayenne pepper if desired. Cover the vegetables with the fish. Top each portion with a dash of lemon pepper. Sprinkle Paprika over the tops and bake in a preheated 350 degree oven for 25 min, 35min if unthawed frozen fish was used, or until the fish flakes. Remove carefully from foil to plates, using a spatula to keep the stack of vegetables and fish intact.

*Note: The servings of fish can be cooked in individual, greased ramekins.

** This is good served over spaghetti squash or use cauliflower confetti as bedding or a side.

Herb Crusted Tilapia: Serves 2

The choice of herbs used is optional here, parsley and sage are also, good, but avoid the ones with a more assertive flavor, or use them sparingly so the flavor of the fish comes through.
2 Tilapia fillets
2 Tbs. butter – melted-or 1 Tbs. butter and 1 Tbs. of a nut oil. Canola is tasteless and works well .
1 Tbs. dried marjoram
1 Tbs. dried oregano
Salt and pepper
Mix the herbs with salt and pepper to taste. An empty shaker or bottle is a help here. Place the fish in an oven-proof dish and pour the butter (oil) over them. Shake the herbs over to coat well and gently press them in to be sure they adhere. Bake the fish at 325 deg. for 5-8 min. per inch of width until it flakes easily. Serve hot with lemon wedges.
Suggested sides:  1) 10 oz. box of frozen chopped spinach, thawed and drained of excess water.  Mix with a slightly beaten egg, and 1 envelope of bouillon granules, chicken or beef. Top with a sprinkle of nutmeg. Microwave 2 min. or until firm in center or cook with carrots about 20 min.
2) ½ lb. baby carrots, lightly sprayed with cooking spray and dusted with rosemary. Bake at 400 deg. about ½ hr. until done.
Suggested sides: Pickled red beets (May 21,2020) and spinach tart-see above

Salmon with Tomatoes and Greens: Serves 2
2 thick center slices of salmon (slices work better than fillets)
(1) 5 oz. bag spinach leaves  or equal amount of Kale leaves, thick stems removed
(1) 15 oz. can diced tomatoes with juice
1 Tbs. oil –optional
¼   tsp. garlic powder
Skin the salmon and bake on a non-stick surface at 350 deg. for 5 min, per inch of width or until flakes.  When fish is done, put greens in a flat-bottom dish, top with oil if using, tomatoes with juice and garlic. Microwave for 1-2 min. until greens are slightly wilted and tomatoes are warm.  Plate greens topped with tomatoes and place a piece of fish diagonally across each plate. Serve at once.
Suggested side: 2 portions of brown rice, made according to directions. Finish with 1 tsp. lemon juice and 1 Tbs. parsley or cilantro flakes stirred in.
Suggested sides: Wild or brown rice or a grain 

Mustard Chicken: Serves 4 Can be partially cooked in the morning or even night before, chilled, and simply placed in the oven to finish, add 10 min to the higher temperature and 15 min to the lower. Keep liquid level constant. No need to baste. Freezes, and can be cooked frozen, add 15 min to ½ hr. to the cooking time, depending on the oven temperature.

4 chicken quarters, breast with wings or thighs with legs.

4 Tbs. Dijon or Spicy Brown mustard

2 tsp. garlic powder

1 envelope chicken bouillon

2 cups water – estimate

Salt for brining

Rinse and clean chicken well. Place in enough water to cover and add 2 Tbs. salt to make brine and soak for at least 15min. Rinse well. Lift skin from meat with a rounded utensil like a butter knife, and fill each pocket with 1 Tbs. mustard. Place chicken pieces in an ovenproof pan, just large enough to hold them easily, and pour over enough water to fill 1 – 1½ inches in the pan. Sprinkle the envelope of bouillon on the water, and ½ tsp. of garlic powder on each of the pieces. Best baked in a 350 degree oven for 1 hr., but can be done at 375 degrees for 45min. Serve with pan juices on the side. Add water if necessary to maintain water level in pan.
Suggested sides: Roast carrots and Brussels sprouts with the chicken, flavored with garlic powder and rosemary.

Teriyaki Basted Garlic Dusted Chicken: Serves 4
4 chicken pieces, breast or thighs
About 1 tsp. Teriyaki sauce per piece, and 1 Tbs. reserved (Optional)
2 tsp. garlic powder
½ envelope chicken bouillon
1 cup water – estimate –more if needed
Salt for brining
Rinse and clean chicken well. Place in enough water to cover and add 2 Tbs. salt to make brine and soak for at least 15min. Rinse well. Lift skin from meat with a rounded utensil like a butter knife, and fill each pocket with Teriyaki Sauce. Place chicken pieces in an ovenproof pan, large enough to fit comfortably. Add water to measure 11/2 inches in the pan. Sprinkle the bouillon on the water, add reserved 1Tbs. Teriyaki sauce and sprinkle ½ tsp. of garlic powder on each of the pieces for a good dusting. Best baked in a 350 degree oven for 1 hr., but can be done at 375 degrees for 45min.  Maintain water level but do not baste. Serve with pan juices on the side. Optionally, strain and chill pan juice to make aspic to serve on the side.
Suggested sides: Wash and cut 2 medium-large potatoes in half. Leave enough room to place the halves, cut side down in the pan to cook along with the chicken. They won’t need further seasoning.
2) Steamed broccoli crowns with a sprinkling of lemon pepper.

Pork Chops Basil: Serves 4

This is an old family favorite, and it also works well for roasts, consult charts for times per pound. It can be refrigerated for three days, or even frozen for two weeks, after the baking, so it can be made ahead and quickly ready on a rushed night. Veal chops or turkey cutlets may be substituted for the pork
(8)  ½ inch thick center pork chops well-trimmed
½   cup flour –optional
2 Tbs. garlic powder
3 Tbs. dried basil
½ a small can frozen orange juice concentrate
Water to dilute juice
¼ cup  cream sherry
Sprinkle half the garlic powder and half the basil in the bottom of an oven proof dish or pan that will hold the chops closely but not overlapping. If using, dredge the chops in the flour, by shaking in a plastic bag, one at a time, to lightly coat. Place in pan, and sprinkle the rest of the garlic and basil over them. Cover and seal the pan with foil. Bake, preferably at 250 degrees for 2 hours, but acceptable at 350 degrees for one hour. Remove from oven, turn on broiler, and lift foil. Dilute orange juice with the sherry and just enough water to come almost to the top level of the chops in the pan, and pour over the chops. Broil until chops brown and the sauce thickens.
Suggested sides: 2 boxes 10 oz. each, cooked squash. Drain well, mix with 1 Tbs. butter, salt, pepper and honey to taste. Heat in microwave according to package directions.
2) 1 ½ cups green beans. French, cut or Italian, steamed and sprinkled with lemon-pepper seasoning.

FAVORITE 3-4 INGREDIENT RECIPES

In winter and spring we’re more disposed to cooking, to exploring cuisines, experimenting and/or creating new recipes and updating old ones. Dinner is an anticipated part of daily life. The reasons are simple, we’re inside more, we crave comfort food and then we’re eager to enjoy the fresh crops as they arrive in market.

Then comes summer and the heat cuts appetites and interest in spending time in the kitchen, despite air-conditioning. Dinner becomes casual, frequently cold, often pick-up. 

In early fall, schools open, activities and groups start-up, projects are planned and schedules are topsy-turvy. Organization meetings often occupy e the evening hours, there’s the return of home-work for parents and children. Dinner becomes a necessity wedged in between appointments, sometimes served in shifts. Take out is popular.

By the time routines are set in late fall, dinner once again takes a back seat to the activities connected with the hustle of the long holiday season. At this point we turn to those 3 and 4 ingredient recipes, which are so fast and easy but still convey the spirit of a home-cooked meal. You know the type recipe, a package of this mixed with a can of that, quickly baked with a sprinkle of cheese on top.

Unfortunately, these recipes, however tasty, are often learned by rote and quickly become boring.  I’m as guilty as anyone of over-using the quick fixes and first, I tried expanding my collection. Then I realized that these recipes have to, fundamentally, be big on flavor to appeal with so few ingredients and that leaves room to add spices, herbs etc. to pop or shift the taste. Alternatively, replacing one or two ingredients with similar foods can create different dishes, with no extra time or effort, adding far more variety to menu options.

I took this idea and started working with some of my favorite 3 to 4 ingredient recipes. I found infinite creative room here and, so far, have come up with enough recipes to fill a book. I’ve selected my favorites for this post but at 20 it’s still a lot for a post. Note, the recipes below are not from books, they are mine, and if you want to find more visit my posts of  Sept.7, 2017    Sept.6, 2018   Sept. 5, 2019 and Sept. 17, 2020. There are more recipes to be found by selecting September for any year from the drop-down menu in the right margin on any page of this blog.

Before I get to the recipes, I want to add a word about 3, 4 even 5 ingredient cookbooks or blogs, because there are a lot of them out there. They range from the very basic to quite elegant, and though most offer valuable content: First, their recipes are not to be confused with budget meals, and second, the recipes are not necessarily time savers, requiring lengthy prep. So read carefully before you buy or download, except, of course, the ones below.

RECIPES- I restricted myself to dinner recipes in this post, a wider field would have just too many. However, I’m going to start with my favorite quick 3 ingredient recipe because It goes with everything and it is truly the easiest 3 ingredient recipe I’ve ever see. Most of all, the fact that it’s no fail, putting to rest the old myth that this food is as tricky as a soufflé, blows my mind!
No Peek Popovers: Yields 8- from Cooking With 3 Ingredients by Ruthie Wornall
2 eggs
1 cup milk
1 cup flour
Combine ingredients and stir into a smooth batter, Fill greased muffin tins ¾ full (popover tins are better) Place in a COLD oven, turn to 450 deg. And bake 30 min. Don’t peek. Serve hot.

Basic Tomato Sauce for Spaghetti or Chilli: Serves 4
This is my own quick version with a twist I learned in Italy, substituting carrots and raisins for sugar. It’s      healthier and gives the sauce more texture, but doesn’t affect the taste. The sauce serves for either spaghetti or chili and freezes beautifully, even in the ready to serve state for either dish. Make extra and freeze in separate containers of the size your family needs for a meal, or in single servings. If not thawed, reheat in the microwave at 1 min. intervals, stirring.
1 lb. ground meat –beef, sausage or turkey –I like a mix.
(1) 28oz. can crushed tomatoes
2 Tbs. oil
1 medium-small carrot, peeled and sliced thin (1/8 to 1/16 inch)*-larger end halved lengthwise
½ oz. raisons-half a 1 oz. box
2 tsp. garlic powder – or to taste
1 tsp pepper and salt to taste
2 tsp. dried oregano
For Spaghetti                                                                              For Chil In 2020, with many working remotely, dinners need to be quickly ready when the family comes together at day’s end. The recipes should be simple enough that any responsible family member can begin prep, and to ensure this, they should be basic operations without methods which could lead to fat spattering or boil overs, yet with minimal mess and easy clean up.  Actually this approach can be a bonding experience and help the family dynamic. See 11 recipes

#quickdinnersforthe new normal #simplisticcooking  #nofussmeals

li
2tsp. dried basil –or to taste                                                    1 Tbs. chili powder
Grated Parmesan                                                                       1tsp. paprika
                                                                                                      (1) 15 oz. can pinto or kidney beans
                                                                                                      Monterey Jack cheese
In a stockpot, over medium heat, brown the meat in the oil, when all pink in gone, add all the other ingredients.  Simmer about 40 min. until the sauce reduces a bit and the carrots are very tender. Alternately, make the sauce and add the other ingredients before reheating.  Serve spaghetti over cooked pasta and the chili over cooked rice. Pass with grated cheese.
*Commercial seasoning packets can also be used.
** You can use baby carrots sliced, it takes about ¼ lb. and they cook faster so slice them slightly thicker.
,so make extra if you wish, and freeze it in separate containers of the size your family needs for a meal, or in single servings for quick kid’s meals

New New England Boiled Dinner: Serves 4
A modern take on an old recipe. Ideally, this is made with thick slices of Canadian bacon, but once common, that’s hard to find, and very expensive now. Slices of smoked turkey can substitute for the ham.
1 lb. to 1 ½ lb. round bone ham slice=2 individual slices
(2) 1 lb. bags frozen French cut green beans
(2) 14 oz. cans small whole potatoes drained
(1) 10 1/2 oz. can beef consommé
(1)14oz can chicken broth
2 Tbs. butter
Cut the ham into 4 portions, and gently make tiny slits around the outside edges to prevent curling. Melt 1 Tbs. butter in the pot over medium heat, and cook the ham pieces on one side until their edges start to brown. Remove to a plate, and using the other 1 Tbs. butter, brown the potatoes slightly. Remove from pot. Put the frozen green beans in the pot, top with the potatoes, then pour in the consommé, and the broth, finally lay the ham, browned side up, on top. Bring to a boil. Reduce heat to low, cover and simmer 15 min. until beans are tender. Check timing with directions on bags of beans.

Alternatives:
1) replace ham with smoked turkey or turkey ham or corned beef
2) Use cut, raw sweet potatoes, but be sure to cook until soft-about 20 min.
3) Use Brussels sprouts instead of beans.
Note-frozen leaf spinach can be used, but fresh cooks down to ¼ the original volume and is too fast for any potatoes to heat through.  Trimmed kale would be the better option, but still cook too quickly for sweet potatoes.

Chicken is probably the most versatile meat, not only in the amount of ways it can be prepared, but in the fact that it can substitute for turkey, pork and veal in many dishes. We tend to forget that those meats can substitute for chicken too. So if looking for a change, think any of them in scaloppini cuts, cutlets or slices of lion or boneless or loin pork chops.

Chicken Parmesan

This may be a little different from most recipes, but it’s the one I learned from friends in Florence and uses no breading.
.4 boneless, skinless chicken breasts
¼ cup flour
2 Tbs. butter
2 Tbs. oil
(1) 4 oz. can mushrooms-stems and pieces-drained
(2) 8 oz. cans tomato sauce
8 oz. Mozzarella cheese- in thin slices or coarsely grated
¼ cup Parmesan cheese grated
Pound chicken and dredge by shaking in a plastic bag with the flour, one piece at a time. Melt butter in a skillet over medium heat, and brown the meat on both sides @ 6 min. total for the chicken, 8-10 for the veal, depending on thickness. Add oil as needed to prevent sticking. Remove meat to an ovenproof pan or dish that holds the meat close, but not overlapping. Sauté the mushrooms for 30 seconds in the pan juices, and turn off the heat. Pour in 1 can of the tomato sauce and deglaze the pan, pour it, with the mushrooms, over the meat. Repeat deglazing with second can of sauce. Cover, and seal the meat dish with foil. Bake in a preheated 350 degree oven for 40 min. Remove pan and turn on broiler. Carefully, mindful of the steam, remove the foil, and spread the Mozzarella evenly over the meat. Sprinkle the Parmesan on top and broil until bubbly and beginning to brown.
Alternatively: Broil the chicken, turning once. I use an aluminum pan. Add other ingredients and proceed as above.
OPTION
Chicken Marsala
Add 1 medium onion in thin slices to the ingredients and substitute 1 ¼  cups marsala wine for the tomato sauce. Proceed as above, adding the onion when chicken is turned over.
Artichoke Chicken: Serves 4 from Cooking With 3 Ingredients by Ruthie Wornall
4 boneless, skinless chicken breasts or thighs
(1) 6 ½ oz. jar marinated artichokes-drained and chopped
4 slices Swiss cheese
Pound the meat to an even thickness between pieces pf plastic wrap, brown them on both sides in a greased skillet. Arrange in an oven-proof pan and, spread artichokes equally over the tops. Top with the cheese and bake at 350 deg. For 20-30 min. until chicken is tender and cheese is golden.
OPTIONS
1) Replace the marinated hearts with (1) 12 oz. jar of artichoke salsa, the Swiss with Monterey Jack cheese and proceed as above. From 500 3-Ingredient Recipes by Robert and Carol Hildebrand

2) Chicken Florentine:
(1) 10 oz. box of frozen chopped spinach-thawed and drained.
2 Tbs. Cream cheese, sour cream or plain yogurt-mixed with the spinach
4 thin slices of Mozzarella cheese
¼ cup grated Parmesan cheese
Brown the chicken in a bit of oil in a skillet or under the broiler. Cover with the spinach and top with the mozzarella and bake as directed above. Halfway through the baking, sprinkle the Parmesan over the chicken and finish the baking.

Pork Loins with Apricot Glaze:  Serves 4
Shadybrook Farms makes turkey tenderloin that is the same size as this type of pork loin and can substitute.
(2) 1 lb. Pork Tenderloins – Commercially prepared in plastic sleeves*
12 oz. jar apricot preserves
15 oz. can apricots in syrup-drained, contents reserved
Chop fruit, boil syrup to reduce by half and dissolve jam in syrup , add fruit
Remove wrappers from pork and pat dry. Rub each with ½ tsp salt and ½ tsp pepper. Heat grill or broiler. Brush meat with glaze and place on a foil lined pan or on grill and cook 4 inches from heat source 10-15 min for the grill, 15 – 20 min. under the broiler, basting with glaze and turning every few minutes, until internal temperature reaches 150 degrees. Allow to rest, tented under foil 5 min., before carving. Slice meat and serve topped with a drizzle of glaze and be sure to pass any remaining glaze warmed.
OPTIONS
Easy Pork Loin # 1- from Cooking With 3 Ingredients by Ruthie Wornall
(2) 1 lb. pork loins
1 envelope dry onion soup mix 
1 tsp. crushed rosemary for the apricot glaze.
In a pan, rub the meat with the mix and rosemary, pour 1/3 cup of water in the bottom and roast at 350 deg., basting occasionally, adding more water if needed, until a thermometer reads 170 deg. About 30-40 min.

Easy Pork Loin # 2- from Cooking with 3 Ingredients by Ruthie Wornall
Replace the soup and rosemary with 2 tsp. powdered mustard and 2 tsp. marjoram. Proceed as above.

FISH
Coconut Tilapia: Serves 4
4 Tilapia filets
1 cup Panko
½ cup sweetened coconut flakes
½ cup mayonnaise
Lemon pepper
Oven 350 deg.
Toast coconut on a piece of foil until golden, about 4 min. don’t burn. When cool mix with Panko.
Place fish on a lightly oiled cooking surface, pan or baking sheet. Cover the tops with a thin veneer of mayonnaise. Dust with lemon pepper. Sprinkle with Panko-coconut mix, and bake 8 min. per 1 inch width of filet, until top is golden, fish puffs and edges bubble. Serve at once.
Tip: Put the breading mix in an empty herb bottle with a shaker top. Eases application, and extra stores in the bottle.

Salmon in Mustard-Orange Coating; Per portion
1 salmon fillet
1 ½  Tbs. Dijon or spicy brown mustard
2 tsp. sugar-preferably brown
½ tsp. finely diced orange peel
Place the fish on a lightly oiled baking sheet or piece of foil. Spread the mustard evenly on top and sprinkle first with the sugar and then the orange peel. Bake in a 350 deg. oven about 15-20 min. until a light crust forms. Serve hot.

VEGETABLES
Microwave Ratatouille:  Serves 4
Slice 2 medium zucchini, and 2 small onions into a microwave safe bowl. Top with 1 Tbs. oil, and ½ tsp lemon pepper. Microwave 3 min. Add ¾ cup salsa *, or ½ z 15oz can diced tomatoes*, or an equal amount of peeled, chopped fresh tomatoes, and a sprinkle of red pepper, if desired, and microwave an additional 2 min. 

Spinach Tart: Serves 4
(2) 10 oz. boxes, chopped spinach. Drain, put in a greased pie plate or shallow casserole.
Mix with 2 raw eggs and 2 packets chicken or beef flavored bouillon granules. Top with a sprinkle of nutmeg, and bake along with meat .for 30 min. at 250 degrees, or 20 min at 350 degrees. Can also be microwaved for 4 min. on high power.

Potatoes Seaview:  Serves 4
Cover a baking sheet with foil. Wash 2 large potatoes—baking are good for this. Slice them about ¼ inch thick and lay them in lines on the foil, overlapping about 1/3 of their surface. Dot liberally with butter, and broil until nicely brown-@ 10min. Use a spatula to place them in segments on the plates. Can be done ahead and kept warm.