Posts from the ‘Main Dish’ Category

KABOBS FOR FATHER’S DAY 2018

Ask anyone in the restaurant business the difference between Mother’s Day and Father’s Day and they’ll reply that reservations are needed for the first one. Funny, in a time when most women work outside the home, couples share chores and the majority of men know their way around the kitchen, the perception persists that women should be taken out and men be served a special dinner in their “castle.”

Whether you plan to eat at home or out, I’m sure you’re aware that the cost of food for a weekday meal, much less an ‘event’ one has gone up—again. Solutions, however, aren’t always about solving problems. Sometimes, they’re about finding ways to adjust to them. To answer the question of stretching the food dollar, especially for special occasions, I don’t advise the old method of simply adding another potato to a pot of stew. I ask you to consider the skewer and what it is used to create, the kabob.

Kabobs are really neat! They can be made to satisfy any food serving requirement from appetizers to dessert, to fit any occasion from casual to formal, are wide open to innovation and individuality, are able to adjust to any ethnic or dietary interpretation, and can be cooked on outdoor or indoor grills (see my blog Aug. 30, 2012), even in the oven or on the stovetop. Best of all kabobs rank right up there with stews and casseroles as a means of stretching meat, but are subtle about it. Like magicians, by allowing the meat to stand out, rather than hiding amidst other ingredients, it always seems more than ample. Even if you still want to use beef tenderloin, for example, you can always count on needing one quarter less the amount per every four portions, than you would have to buy if you served plated fillets. By adding other items to the skewers, you can reduce the amount even further. Another beauty of kabobs is that most recipes in all cuisines, call for a flavoring marinade which also tenderizes. This allows you to choose a less expensive cut. In fact that might be the better option, because very tender cuts can become too soft after marinating.

There are several ways to maintain the illusion of offering an abundance of meat. The size of the skewers makes a difference. For example, three cubes of meat on a 6 inch skewer accompanied by a skewer of the same length or slightly longer filled with vegetables, appears an ample portion and makes a nice presentation on a plate. Slices of meat can be folded over, or around a piece of vegetable or fruit, then skewered. Most often, though, I use 12 inch skewers with a minimum of 4 pieces of meat interspersed by vegetables. For entertaining, to save grill space and to assure everyone eats at the same time, I use 17 inch skewers. I may thread the vegetables alternately with the meat, or use separate skewers, depending on the cooking times, but I empty all the kabobs on a serving platter which is passed with a bowl of bedding foods, rice or perhaps greens and I have a couple of extra kabobs ready to go on the fire as we sit down so I can offer seconds.

It’s important, when threading kabobs, that all the ingredients have uniform cooking times. Otherwise use separate skewers. It’s also important when choosing ingredients and marinades to remember that, although kabobs are designed to cook quickly, about 20mis, on average, sugar can burn even faster.

Unlike barbeques, kabobs don’t require heavy basting sauces, but they do rely on delicate vegetables and light, often juice based marinades. Sometimes they even incorporate pieces of fruit. Fruits, juices and many bottled marinades contain sugar, so check nutritional information when planning kabobs. Most published recipes, however, have taken this fact into account.

Another advantage of kabobs is that they make clean-up easy, with no roasting pans or heavy pots to wash and only a few utensils. Moreover, prepping can be done, should be done, hours in advance and the actual cooking is quick and effortless. I don’t think any other type of meal offers so much time to relax and enjoy one’s family and friends. If you want to spend Father’s Day with Dad, this is your way to do it.

Before I move on to recipe suggestions, I want to add a few words about skewers. Bamboo skewers must be soaked before use or they will burn. A good way to have some always ready is to wet them then store them in the freezer. The thing to remember about metal skewers is that they become very hot and tend to cook the food from the center as well. If the aim is to serve the meat rare, then they need careful watching. With both types, the meat can stick to the skewer as it cooks and the solution is to spray the skewers first with cooking oil. Food tends to swivel on metal skewers as they’re turned on the grill, and I’ve found using a long spatula to gently roll them is better than lifting and turning. Another answer is to double skewer, but be sure the ingredients are stable and large enough to stand being pierced twice and still hold up during cooking.

So Happy Father’s Day to all you Dads out there and to the families who are enjoying it with you! I hope these recipes will enable you to relax and spend more time together.

BEEF
These are two recipes from my book. Dinners With Joy. The marinade can be used for the second dish as well as the first. In fact, I’ve found that poultry and pork can be substituted for beef in either recipe.
MY OWN KABOBS: Serves 4
2 lbs. Top round London broil
2 Tbs. red wine vinegar 20 cherry tomatoes
1/3 cup oil 2 green bell peppers-in 20 large pieces
1 Tbs. Worcestershire sauce 2 large onions-cut in 8ths and separated into 20 pieces
2 tsp. dried thyme-divided 25 large button mushrooms- caps separated
2 tsp, dried rosemary-divided
2 tsp. garlic powder-divided (1) 7oz box long grain and wild rice
2 tsp. dried mustard –divided (5) 12 inch skewers
1tsp. paprika-divided
Trim the meat well and place in a non-reactive pan large enough to hold it comfortably. Mix the next 3 ingredients and pour over the meat. Mix the remaining ingredients in that column and sprinkle ½ over the meat. After 2 hrs., turn the meat and sprinkle the rest of the seasonings over the other side. Continue marinating and turning every few hours for at least 6, and no more than 10. Cut meat in 25 pieces. Reserve marinade. Thread the skewers, beginning and ending with meat, alternating with sets of the vegetables. I find they hold better if you use the natural curved shape of the peppers and onions as parentheses to encase the tomatoes and mushrooms, one of each per set and use the extra mushroom caps as stoppers at the end of the skewers.
Cook the rice according to box directions adding the chopped mushroom stems, using the reserved marinade to replace an equal amount of water. Keep the rice warmed while the kabobs cook.
Cook the kabobs according to your grill requirements, or under a broiler for about 10 mins. Be sure to place far enough from the heat source to prevent the vegetable skins from burning.

STEW ON THE GRILL: Serves 4
Originally intended for steak, this recipe can use less tender cuts, and a marinade, like the one above or other meats. In that case, forget the rice and use the marinade to baste, or simmer it and pour over the meat as a finishing sauce. The meat can be cut into individual portions, cooked whole and sliced or cut and skewered.
2 lbs. beef
2 large all-purpose potatoes – halved crosswise 1 tsp. dried basil
2 large onions – halved crosswise 1 tsp. dried oregano
2 medium zucchini-halved lengthwise 1 tsp. garlic powder
2 medium yellow squash-halved lengthwise 1 Tbs. oil
8 cherry tomatoes 1 tsp. lemon pepper
1 large green bell pepper- cut in 1/4s then into 1/8ths. Salt and pepper
(4) 6 inch bamboo skewers—-pre-soaked
Skewer the onions, one half per skewer, parallel the cut so they don’t separate into rings. Microwave 2 mins. Divide the peppers and tomatoes among the skewers. Microwave the potato halves 3 mins. rotating once. Mix the seasonings and oil. Coat all the vegetables and marinate at least 30 mins. The grill time will depend on the type and cut of meat you’ve chosen, but grill the vegetables along with the meat, allowing at least 15 mins. for them and checking for doneness. Move them to the side to stay warm, if they begin to get overdone.

CHICKEN
Chicken is the most popular meat for the grill, globally. It’s usually cooked on the bone, not as kabobs, but when it is, boneless, skinless pieces are often cut into strips and threaded on the skewers like ribbons, not into cubes and stacked like beef. This is the regular way of presenting it in Oriental satays but there are many, many recipes for them, with different sauces. Indeed there are so many recipes for grilled chicken in general, that I thought I’d give you some more unusual ones for a special day.

FOUR MARINADES: Each recipe calls for 2lbs. of boneless, skinless chicken cut into 1 ½ inch cubes and each provides about 6 servings.
1. Lebanese Style:
5 cloves garlic-minced
½ cup fresh lemon juice
2 tsp. chopped fresh thyme—1Tbs. dried
1 tsp. paprika
1/ cup oil
1 tsp. salt and pepper to taste ( optionally add ¼ tsp cayenne as well

)
2. Egyptian:
3 cloves garlic minced
½ cup oil
2 Tbs. ground cumin
1 Tbs. ground coriander
1 onion gated
½ tsp. cayenne pepper

3, Turkish:
6 Tbs. oil
4 cloves garlic- minces
(1) 8oz cup plain yogurt
1 Tbs. paprika
1 tsp. ground cinnamon
Small valves at the base of the levitra uk click that store male reproductive organ lock close. Absence of erection lacks the pleasure of deeprootsmag.org buy generic cialis a physical intimacy with their females. Most of these ovarian cysts are fairly harmless when they are triggered, as cheap viagra canada a consequence of physiologic or practical reasons. Melanotan 2 was originally prepared at University of Arizona as a synthetic hormone peptide of melanocortin hormone that stimulates alpha-melanocyte to produce tan and hormone effects in the basic analysis and clinical researches. levitra on line ½ cup grated onion
¼ tsp. cayenne pepper
(1) lemon juiced
½ tsp. ground black pepper

3. Moroccan:
(1) lemon juiced
½ cup melted butter or oil
1 Tbs. paprika
2 tsp. ground cumin
1 tsp. ground ginger
½ tsp. cayenne pepper
Salt and pepper to taste
Make your chosen marinade and allow the chicken to absorb it, refrigerated, at least 6 hrs. or overnight.
Bring to room temperature before cooking. Thread on skewers alone or with vegetables. Use reserved marinade to baste as the meat cooks to avoid drying, but discard any unused. The choices of vegetables to intersperse with the meat are: bell peppers, onions, cherry tomatoes, zucchini , yellow squash,

Don’t forget, as I mentioned two posts ago for Memorial Day, an easy, quick marinade or just basting for chicken is a bottle of French, Caesar or Ranch salad dressing. Chicken done this way would be tasty paired with grilled or broiled peach halves and/or the vegetables suggested for the other marinades.

PORK:
Like chicken, pork is a popular meat for grilling and there are many recipes out there. So I’m only going to give two variations of one marinade to show how changing just three ingredients can alter a standard recipe to yield two very different tasting entrees. One thing they have in common is that both are examples of how kabobs can save on the amount of meat used. Normally, two pork tenderloins would be needed for 4 servings, but here only one of slightly over 1lb. will do.
The Basic Marinade The Altered One
½ cup oil
½ cup soy sauce (1) large lemon juiced + 1 Tbs. grated zest
2 Tbs. minced onion
1 tsp. minced garlic
2 Tbs. chopped crystallized ginger 3 Tbs. chopped fresh oregano OR 1 ½ Tbs. dried
2 Tbs. lime juice 2 Tbs. red wine
Allow the meat to marinate about 6 hrs. Cut in 1 to 1 ½ inch cubes and baste with the reserved marinade. In addition to the vegetables mentioned above to thread on skewers with the meat, sweet potatoes are a nice option. Simply cut them in half and microwave about 2 mins. until crisp tender, peel, cut into cubes and thread on the skewers with the other kabob ingredients.
Ham:
Though not usually thought of in the grilling category, ham makes great kabobs and the neat thing is that you can use leftovers from a roast or buy deli ham. For 4 servings:
4 ham steaks or thick slices
1 ½ cups cream sherry – not cooking sherry
½ cup oil
2 tsp. paprika
2 Tbs. Dijon mustard
2 Tbs. brown sugar
2 tsp. garlic powder
Combine all ingredients but meat in a bowl. Cut the ham into 1 ½ inch squares, and marinate for about 2 hrs. Stir frequently to turn. Thread on skewers with vegetables of choice and cook for about 10 mins, basting frequently with marinade. Heat any remaining marinade to make a finishing sauce. A nice addition is to cook additional skewers with cubes of fresh pineapple and optionally, Maraschino cherries to serve as accompaniments.

SEAFOOD KABOBS:
Shrimp:
Another meat with loads of recipes to choose from! I’m a fan of James Beard’s Barbecued Shrimp marinade, because the shrimp gains flavor yet is still compatible with a variety of accompaniments. No matter the recipe you choose, there are some general rules to follow.
1) Always buy raw shrimp if you’re planning to present them in any way other than cold with a dipping sauce or in a salad.
2) It’s hard to put other ingredients on skewers with shrimp because they cook so quickly and become rubbery when overdone.
3) Remember to thread them lengthwise, piercing them twice. Otherwise, they can easily break off the skewer and fall through the grill. They do well under a broiler, but cooked in a basket, they can overlap and be unevenly done.
4) Always de-vein the shrimp before cooking, even if you’re serving it in shell. Several brands offer shrimp with the shell split and the vein removed and you can do this yourself with a sharp knife or a manicure scissors. Failure to remove the vein could present a health hazard.
5) Buy shrimp with a maximum of 30 per pound. Any more are too small to skewer or grill well.
Beard’s Barbecue Marinade: Per 1 lb. shrimp
½ cup oil
1 clove minced garlic
2 Tbs. chili sauce
1 ½ Tbs. Worcestershire sauce
½ tsp. Tabasco sauce
1tsp. basil
½ tsp. salt
Mix all the ingredients in a nonreactive dish and marinate the shrimp for several hours tossing frequently. Cook by any method just until pink on both sides. Serve with any dipping sauce or with boiled reserved marinade and vegetables over rice. Alternatively, prepare other skewers with cubes of lightly oiled focaccia or olive bread sprinkled with rosemary and toast them. Serve those and the shrimp on a bed of lettuces, (and please, some arugula,) tossed in a light vinaigrette with sliced artichoke hearts, sliced black olives, capers and thin raw onion rings. Avocados and boiled eggs are also options.

Fish Kabobs: Serves 6—can be made with Swordfish, Marlin, Tuna or Salmon steaks (with slight variations)
2 lbs. fish steaks cut in 1 inch cubes
¾ cup oil
½ cup lemon juice
1 bay leaf crumbles
Tabasco sauce to taste
2 cucumbers cut In 1 inch slices
stuffed olives
Mix oil juice and seasonings in a bowl and marinate fish for at least two hours stirring frequently. Thread on skewers alternating fish with cucumbers and olives. Use reserved marinade to baste and reduced as a finishing sauce.
For Salmon: Substitute dill weed for bay leaf and Dijon mustard for Tabasco.
Grill or broil 10 min. turning once.

Scallops are wonderful served as kabobs, but their delicate flavor dosen’t stand up to marinades. They cook quickly and are best prepared with a light brush of melted butter, or spray of oil and a squirt of lime. They cook quickly, so other ingredients can’t readily share the skewer, yet they need room to be thoroughly done. The best way to build the kabob is to alternate the scallops with thin, lengthwise slivers of fresh lime. The only other possible additions to the skewers would be to place a thin slice o ham on top of each scallop as it’s put on the skewer.

Make Different Kinds Of Lasagnas

People living in areas where snow is a fact of winter usually stock the makings for a meal or two in case they can’t get to market. The barrage of bad weather across the U.S. the past few months would indicate that this practice should be a national one rather than regional, because comfort food is welcome during any type storm. My first go-to in this category is soup, and there are lots of articles containing recipes for satisfying ones in the site’s Table of  Contents. However, sometimes something more substantial is called for, especially after outdoor activity.

Lasagna dishes are the perfect solution. They’re filling, nutritious and popular; can be made ahead and frozen or cooked and eaten cold if necessary. Unfortunately, ‘lasagna’ noodles like ‘spaghetti’ have become identified with one specific preparation, variations of which can be found on every box of the pasta. BORING!

It’s time for lasagna, like that other pasta, to come out of the closet and show that it can be prepared in many ways with a range of sauces and fillings. I’m listing 5 recipes below that are different takes on “Lasagna.” All feature Bechamel sauce and none use ground beef for filling. I think you’ll like them, but first, some tips to make cooking them to your individual taste easier. .

Basic White Sauce or Bechamel.is made by melting 6 Tbs. butter in a saucepan, when sizzling, remove from heat and stir in 6 Tbs. flour to make a smooth paste or “roux”. Quickly stir in 3 cups milk, and return to medium heat, stirring constantly to avoid lumps. Cook until thickened and smooth, about 3min., not allowing it to boil.  If too thick it can be diluted with cream.  Classically, a dash of nutmeg, and ½ tsp. of salt are added.

Bechamel is the easiest sauce to make and also the easiest to alter. In its pure form it can be made with skim milk, which cuts calories. So does using juice, wine and broth for part or all of the liquid. To lower the fat content, the quickest solution is to use one of the “lite” margarines. Substituting a regular margarine isn’t an improvement, and any oil ups the caloric count.  The ultimate solution is to make a “Slurry” rather than a “Roux” as a base.   Dissolve 6 Tbs. flout in 3 cups milk and heat over medium heat, stirring constantly, until it thickens without boiling, again about 3 min. Then, optionally, add up to 1 Tbs. butter to give a silken finish.

If you’re worried about the time needed to make any of these recipes, simply do them in stages. Lasagna is very accommodating. The sauce and the fillings can be made ahead and the dish assembled when the pasta is cooked. It’s possible to make lasagna using uncooked noodles, and though it’s a time saver, I prefer using cooked noodles. They freeze, so I can double the recipe when cooking, and I like them a bit longer than the pan and flexible so the ends can be tucked around the body of the dish making it easier to cut for serving. If frozen, do not thaw before cooking.  Bake in a 350 deg. oven for 1 hour and 15 min. until top is golden and bubbly.

When using uncooked noodles, bake covered, at 375 deg. for 1 hour. Uncover and bake 15 min. more. Let rest 10 min. before serving. Whichever method you choose to make lasagna you don’t need to buy special pasta. The same noodles can be used for the cooked and the uncooked versions, just be sure the noodles fit the pan. The usual pan size is 9” x13” but (2) 8” x8”pans accommodate most lasagna recipes if making half for freezing or later use.

Crab Lasagna: Serves 4-This can also be made with imitation crab or chopped/salad shrimp
3 cups of Bechamel sauce as directed above.
1 lb. ricotta cheese- drained by lightly twisting in a cloth
4 egg yolks
1/8 tsp. lemon pepper OR 1 Tbs. lemon zest
1 lb. cleaned crab meat or options
Juice of ½ a lemon
Pinch cayenne
2 scallions sliced or ½ a small onion diced
¾ cup grated Parmesan cheese
6 oz. lasagna noodles- preferably spinach lasagna
Prepare the sauce, add all but 2 Tbs. Parmesan cheese and let cool. Mix the drained ricotta with the lemon pepper or zest, the yolks, 3 Tbs. of sauce, pinch of nutmeg and salt and pepper to taste. Toss the crab with the next 3 ingredients. Lightly oil the bottom of the baking dish, line with noodles, a thin layer of sauce, a layer of crab and a layer of cheese mix. Repeat ending with a layer of needles, topped with sauce and sprinkled with the reserved 2 Tbs. Parmesan. Cover with foil and bake in a preheated 350 deg. oven for 45 min. Uncover and bake at 375 deg. 15 min. Allow to rest 10 min. before serving.

Chicken (or Turkey) and Artichoke Lasagna; Serves 8
3 cups Bechamel sauce
1 large onion chopped
2 cloves garlic minced
4 Tbs. butter
2 Tbs. oil + 1 Tbs. for the pan
Juice of 1 lemon
1 cup white wine
2 cups chicken stock
1 bay leaf
3 lbs. ground turkey or 2 ½ lbs. chopped cooked dark meat chicken or turkey

(1) 6 oz. jar marinated artichoke hearts undrained
(1) 14oz. can artichoke hearts drained and quartered
1 lb. ricotta drained by lightly twisting in a cloth
4 egg yolks
1 Tbs. lemon juice or pinch lemon pepper
Salt and pepper to taste
Pinch nutmeg
8 oz. lasagna noodles
5 oz. crumbled Feta cheese
Make Bechamel, add the feta cheeses and set aside. Saute onion and garlic and ground raw meat, if using, in a pot with onion and garlic in butter and oil until onion is soft and meat no longer pink. Add stock, wine and bay leaf and cook liquid down to 1 1/2cups. Add artichokes with liquid and cooked meat, if using.
Meanwhile mix ricotta, eggs, 3 Tbs. sauce, pinch nutmeg, lemon zest or pepper and salt. Cook the lasagna noodles. Oil the baking dish and begin layering noodles, cheese mixture, meat mixture and sauce. Finish with a layer of noodles and ¾ cup of sauce. Cover with foil and bake in a preheated 350 deg. oven for 45 min. Uncover and bake at 375 deg. 15-20 min. Allow to rest 10 min. before serving.

Ham and Cheese Lasagna: Serves 4 This is an excellent way to use any leftover ham. The alternative is smoked turkey
8 oz. chopped ham
9 lasagna noodles
Kamagra is also very effective appalachianmagazine.com order cheap viagra in inhibiting PDE5 enzymes, thus leading to healthy erection and that to for a long time. You will be able to empty your bowel satisfactorily. c) Soak few raisins in a cup of it contains 29mcg of Vitamin L, 874mg of Potassium, and cheap cialis 90mcg Folate. Moreover, there would be hospitalization cost, doctor’s fee and other expenditure involved. prescription for viagra At the same time, you need find out my drugshop viagra sans prescription a direct medicine to control penile failures. 1 box frozen chopped spinach thawed and drained
(1) 4 oz. can mushroom stems and pieces drained
2 tsp. minced jarred garlic
8 oz. creamed cottage cheese
8 oz. shredded Cheddar cheese or sharp cheese
4 1/2 Tbs. butter
4 1/2 Tbs. flour
2 1/2 cups milk
¼ cup grated Parmesan cheese
¼ cup shredded Mozzarella cheese

Using the butter, flour and milk, make the Bechamel add the garlic and set aside. In one bowl mix the spinach and cottage cheese together, in another the ham and mushrooms. Set aside. Cook the noodles as per directions, and keep moist. Lightly grease a casserole dish about 9”x13” Smear a bit of the sauce in the bottom. Lay 3 noodles across the pan, cover with ½ the spinach mixture, then ½ the ham mixture, then ½ the cheddar cheese, then 1/3 of the sauce. Repeat once again ending with a layer of noodles. Top with the rest of the sauce, the mozzarella and Parmesan. Bake in a preheated 350 degree oven for 20 min. Uncover and bake for 10 min more or until bubbling.

Vegetable Lasagna: Serves 8
1 lb. lasagna
2 Tbs. butter
1 cup milk
¼ cup pesto
3 lb. ricotta cheese
½ cup minced onion
2tsp. dried basil
1 tsp. garlic powder
4 cups mixed fresh vegetables, broccoli florets, shredded carrots, sliced zucchini, bell peppers, mushrooms OR (1) box frozen chopped spinach drained and 1 ½ cups shredded carrots
1 lb. shredded mozzarella cheese
¾ cup grated Parmesan cheese
Make Bechamel sauce using butter, flour and milk. Stir in pesto. Cook noodles. Mix together ricotta, cream cheese, garlic, basil, onion and vegetables. Spread 1 cup of the mixture over the bottom of a 9 x 13 inch baking dish. Layer noodles add ¼ of remaining vegetable mix, and ½ sauce sprinkle with mozzarella and Parmesan. Continue layers ending with cheese. Bake in a preheated oven for 50 min. Let stand 10 min. before serving.

Two Sauce Lasagna: Serves 6
9 cooked lasagna noodles
2 Tbs. butter –divided
8 oz. sliced fresh mushrooms
2 Tbs. oil
1 small onion diced
1 clove garlic minced
14 oz. can diced tomatoes
1 tsp. Salt- divided
2 tsp. each dried basil and oregano
1 lb. sausage- mild or ½ hot
2 ½ Tbs. flour
1 ½ cups milk
¼ lb. Monterey Jack cheese grated
1/8 tsp. nutmeg
¼ cup dry vermouth
15oz. ricotta cheese
1 egg
2 Tbs. dried parsley
¼ cup grated Parmesan cheese

Melt 1 Tbs. butter in a saucepan and sauté mushrooms until slightly golden. Add ½ tsp. salt . Remove and reserve mushrooms. Add oil and onions to skillet cook until meat browns .Add basil, oregano, 1/2 tsp. salt, garlic and tomatoes with juice. Cook until slightly thickened. Set aside off heat.
In a medium sauce pan, dissolve flour in milk until there are no lumps. Add 1 Tbs. butter and a pinch of salt. Cook over medium heat until mix boils and thickens. Remove from heat, stir in Jack cheese, vermouth and nutmeg. Stir until cheese melts and sauce is smooth.
In a bowl, mix ricotta, egg, pinch of salt and 1 Tbs. parsley.
Place 3 noodles in the bottom of a 9x 13 inch baking pan. Top with1/2 the ricotta mix,1/2 the meat, 1/3 of the mushrooms and dot with 1/3 of sauce. Repeat layers twice more, ending with a layer of noodles, the last 1/3 of the sauce and mushrooms. Sprinkle Parmesan and the rest of parsley over the top.
Bake covered in a preheated 375 deg. oven about 60 min. until hot throughout. Uncover and broil until bubbly and golden on top.
*I use a 1 lb. roll of breakfast sausage –turkey or regular. If you prefer loose Italian sausage can be substituted and half the amount can be replaced by ground beef or ground turkey.

Greet 2016 With De-Lite

Here we are in the New Year, with its promise of renewed vigor and fresh starts.   One good way to welcome it would seem to be to give our bodies a breath of air. We’ve been in “feast mode” for two months because holiday preparations now begin at Halloween rather than Thanksgiving.  During those added weeks are found the best prices on traditional foods, particularly baking ingredients, the latest recipes, trends and products. Resultantly, we get focused on food earlier and our appetites are geared up for events to come. And come they do, especially in the U.S. in the form of two major feast days, surrounded by lots of celebratory parties all ending with New Year’s, a two day party-centered holiday.

It’s no wonder by January 2^nd we feel stuffed, bogged down and not ready to face the challenges ahead. We need something that will make us more comfortable in our clothes, lighter on our feet and refresh our energy. For me the answer is at least a week of eating what I call, pure food with straightforward preparation.  This doesn’t mean boiled unflavored food. Herbs and spices have no caloric value and many are digestive aids, while broiling, roasting in pan juices and poaching produce delicious results.

I avoid heavy syrups, marinades and any cooking process that requires extra fat. I don’t deep fry often but I also suspend sautéing, with its pan sauces. In fact I omit all sauces and gravies with thickening agents and starches.  I cut out heavy, starchy carbohydrates, breads, pasta, white rice and beans too. The exceptions are the occasional small roasted or boiled potato and brown and/or wild rice.

I concentrate on foods with lots of protein and fiber. I don’t usually include beef, because it is rich, filling and the more well done it is the more it becomes carbohydrate rather than protein. Dairy products are a divided group, eggs are in as is skim milk, but cheeses with high fat content are out, as are dishes containing them, which is why I don’t include casseroles  or many baked dishes in my plans. I depend on non-stick cookware and if a lubricant is needed, use an occasional sliver of butter or a little nut or seed oil. Of course sugar and desserts are no-nos as well, but fruit is always welcome and may be served with a dry low-fat cheese such as Parmesan or Swiss.

I’m including a few examples of recipes, easily divided or multiplied, that I like, which work for me and my family.  As I’ve often said I’m not in a medical profession, but the beauty of this plan is that it can be followed according to individual tastes and allows for respecting allergies and special diets.  It simply involves cutting out the extra ingredients and cooking methods which may have added flourishes, but also calories, cholesterol and often increased acidic levels causing indigestion—plus it requires less preparation work! If you just read the recipes below, I’m sure you’ll get lots of ideas on how to work with foods you like and form your own plan in no time.

RECIPES

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.

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
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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.

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.

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.

 A HAPPY, HEALTHY NEW YEAR TO EVERYONE !!

HIGHLIGHTING TILAPIA

Having discussed spring veggies last week, let’s really get into the spirit of the season and make some suggestions to round out meals that will help to get us in the mood for the coming summer.

Tilapia is becoming the work-horse of food fish, and gaining fans. I was at dinner recently when one of our group picked up the menu and remarked that he hoped to find a tilapia offering. His wife, a busy professional, remarked that she really had to find time to research some good tilapia recipes, because he was so fond of it. A few days later I sent her a few and she thanked me saying that now she just had to remember to thaw it in time for dinner. When I told her that mast of the recipes could be cooked with it frozen, she was ecstatic.

The fact that tilapia is so adaptable from the water to the plate is one of its major assets. The fish was first introduced on a large commercial scale in the U.S. in the mid-1990s. At that time it was a star on restaurant menus, but once its versatility and availability were established it became a constant in the fish counters both fresh and frozen, where it is mainly found today. It’s probably the most common of the newer species of seafood available to us.

However, tilapia is not a new discovery. In fact it’s been around for centuries. I recall first being told it was from Israel. Actually it’s native to Africa, but has a long history, of being introduced into other countries, for example Japan, as a food source. It’s a large fish which breeds well, grows fast and can tolerate any type of water, fresh, brackish or salt and easily adapts to new environments. Tilapia have caused some problems in escaping from controlled areas and eating the aquatic plants other species need, but when introduced to the Saltan Sea it proved to be one of the few species able to tolerate the salinity and is now critical to the ecology. Few food sources are as globally sustainable as tilapia

The real clue to its success.is that it’s just as adaptable in the kitchen as it is to its environment. Its global presence attests to the fact that it can fit into any cuisine, in fact into any recipe that calls for a mild tasting, firm, white, fleshed fish. As other species have become overfished and/or endangered, and prices have risen, tilapia has slipped into their places in many dishes. I don’t recall any flounder recipe, for example, where it can’t be substituted. Perhaps the true flavor and texture are a bit different, but the spirit of the dish is conveyed.

Tilapia’s other advantage is its price. Because it’s so plentiful, the price continues to be reasonable in comparison to other species. This accounts for its shift from the restaurant menus to the fish counters and frozen food cases. It also increases its importance in our food supply. It’s become a dependable source of .affordable lean protein to balance our diets. Combine this with the fact that it’s always sold “cooking ready”, having no skin or bones to contend with, needing little time to prepare and you have a meal planner’s dream.

Below are a few of the recipes I shared with my friend. One, the Mediterranean Style, I included in a post just two weeks ago using Bronzino, but repeat it here because it works as well with tilapia. Of course the Spinach Rings require thawed fish to prepare, but the others can be made and cooked frozen, simply add 5 min. or so to the cooking time, just until the fish flakes easily.
So give tilapia a try if you haven’t already, and if you have, try it some different ways.

SPINACH CENTERED FISH RING; 4 Servings
4 filets of a mild flavored white fish-tilapia, flounder, scrod
(2) 10 oz. boxes frozen chopped spinach -thawed
1 egg
1 envelope or 1 Tbs. bouillon granules either chicken or beef
1/8 tsp. ground nutmeg
Step 1-cut the fish filets lengthwise in half and form each filet into a ring, head to tail, securing with toothpicks. Place in a lightly greased close-fitting pan, but not with the rings touching.
Step 2 – Squeeze excess water out of the spinach and mix it with the egg and the bouillon
Step 3 – Fill the fish rings with the spinach and sprinkle the nutmeg over the tops.
Step 4 – Bake in a preheated 350 deg. oven @ 25 min. or until egg cooks and forms custard in the bottom of the pan. Serve at once with pieces of the custard as a garnish.
Alternatively for hearty appetites, form the halves of fish filets into only 2 rings and divide the spinach between them. Add 5 to 8 min, to coking time.
MEDITERRANEAN STYLE FISH;
This is a delicious way to cook fish and a wonderful way to serve vegetables. Mackerel is originally recommended but I find the technique works well with almost any fish fillet, though I prefer a white fish like Tilapia or Flounder. I use a variety of vegetables, cut beans, broccoli, usually peppers and always onions. For the tomatoes, anything goes, leftover sauce, any type fresh or canned. I allow for at least 1 ½ cups cooked vegetables, per portion. I like a dash of Tabasco or a sprinkle of cayenne added and maybe a touch of garlic powder too.
Microwave the diced raw onions, peppers and any others you’re using in a bit of oil for 1 min. Add any frozen ones and cook 1 min. more. Mix with any cooked items and the tomatoes or tomato sauce. Put in a pan, cover with the fish fillet. Lightly spray the fish with cooking oil and sprinkle with a little lemon pepper and paprika. Bake at 350 deg. 8 min. per 1 inch width of the fillet-at least 24 min. until fish flakes and vegetables bubble. Serve at once while very hot.
This is excellent with rice, or an ear of corn or a potato, split, microwaved until just soft, and broiled with a thin coating of butter until golden.
FUSUIN TILAPIA
4 large Tilapia fillets
3 bunches scallions – also called green onions- trimmed of roots and course green stems
1 Tbs. garlic powder
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3 Tbs. butter – divided
2 Tbs. oil
2 Tbs. Soy Sauce
½ cup Cream Sherry
(1) 2lb. 4 oz. can sweet potatoes
2 Tbs. brown sugar
Salt and pepper.
Drain the sweet potatoes. Using 1 Tbs. butter and the brown sugar, and if needed a bit of their own syrup, candy them, either in a skillet on the stove, or in a cooking oil sprayed pan in the oven, as per directions on the can. (I have been known to do this in the microwave, by melting the butter, dissolving the sugar in it, coating the potatoes well, covering and cooking on high for @ 3 min .in one minute intervals.)
Cut white and light green parts of scallions on and angle in 1 ¼ inch pieces. Set aside.
Melt 1 Tbs. butter and 1 Tbs. oil over medium heat, and gently sauté Tilapia, until it becomes white, adding more butter as needed. You may need to do this in batches. Remove to a plate. Add the remainder of the butter and oil then the garlic and ginger to the pan and stir quickly to avoid clumping. Add the Soy Sauce, Sherry and scallion pieces. Stir for 30 sec. Reduce the heat to medium low. Return the fish to the pan and simmer until heated through, about 2 min. Apportion the potatoes on the plates, in the center of each. Serve the fish decoratively leaning slightly against the potatoes. Spoon the scallions and sauce over the fish.

**NOTE: Sweet potatoes can be used straight from the can, leftover, fresh baked or cubed and boiled, even replaced by squash. It’s a matter of preference and what’s on hand.
COCONUT CRUSTED TILAPIA
4 Tilapia filets – about 1lb
1 cup plain Panko
½ cup sweetened coconut flakes – toasted
½ cup + mayonnaise
Lemon pepper
Step I- Preheat oven to 350 deg. Toast coconut on a piece of foil until golden, about 4 min. Step 2 – Place fish on a lightly oiled cooking surface, a pan or baking sheet. Completely cover the tops with a thin sheet of mayonnaise, more like a veneer. Dust lightly with lemon pepper.
Step 3 – Sprinkle with Panko-coconut mix, and bake 8 min. per 1 inch width of filet, until top is golden, fish puffs slightly and edges bubble. Serve at once
Note: I put the breading mix in an empty herb bottle with a shaker top. It’s easy to apply, and any extra can simply be stored in the bottle.

HERB CRUSTED TILAPIA
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
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 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.
Enjoy!! An be sure to join us next week for an introduction to How to Control Food Bills
water fish have more salt in their bodies. Since water constantly flows through their bodies through the gills and skin they don’t need to drink any, and their kidneys help maintain the correct balance by releasing large amounts of diluted urine.
Salt water fish have less salt in their tissues than exists in the surrounding water. The salt in their environment draws the water from their bodies and forces them to drink large amounts to maintain a healthy balance. They secrete the salt through their gills and the kidneys produce only small amounts of concentrated urine which contains Urea. Animals have this too. It binds nitrogenous waste to prevent it turning into poisonous ammonia within the body. It is expelled through urine. Because salt water fish kidneys contain concentrated amounts of urine, they must be removed soon after catch or the urea will leech into the flesh. Sharks are an exception. To maintain a healthy balance with their environment, they store urea in their blood. Sharks caught for food supply should be bled as well as soon as gaffed or the ammonia will taste and spoil their meat. If you are buying or have ordered salt water fish and smell or taste a tinge of ammonia, reject it.