Wednesday, October 27, 2010

Baked Orecchiette with Pork Sugo

Recipe from Food & Wine
Recipe by Ethan Stowell

In Italian cuisine, a sugo is a gravy or sauce. Here, Ethan Stowell prepares a pork sugo by braising pork shoulder until it almost falls apart, shredding it in a food processor and mixing it with a red-wine-and-tomato sauce; then he bakes it with orecchiette under a topping of Parmigiano cheese until crispy. The dish is an excellent alternative to the usual baked pasta, because it's not as heavy and cheesy but still delicious and satisfying.


ACTIVE: 1 HR -- TOTAL TIME: 4 HRS -- SERVINGS:

Pairing Suggestion
A rich, black-fruited Amarone Classico from Italy.

Ingredients
3 1/4 pounds boneless pork shoulder, cut into 1-inch pieces
Kosher salt and freshly ground pepper
3 tablespoons extra-virgin olive oil
4 carrots, cut into 1/4-inch dice
4 celery ribs, cut into 1/4-inch dice
1 large sweet onion, cut into 1/4-inch dice
4 garlic cloves, very finely chopped
One 14-ounce can diced tomatoes
1 1/2 cups dry red wine
4 thyme sprigs
5 cups chicken stock or low-sodium broth
2 tablespoons chopped flat-leaf parsley
1 tablespoon chopped oregano
1/2 teaspoon crushed red pepper
1 1/2 pounds orecchiette
2 cups freshly grated Parmigiano-Reggiano cheese (7 ounces)
    Preparation
    1. Season the pork with salt and pepper. In a large enameled cast-iron casserole, heat the olive oil until shimmering. Add the pork in a single layer and cook over moderately high heat until the pieces are golden brown all over, about 12 minutes. Add the carrots, celery, onion and garlic and cook until softened and browned in spots, about 8 minutes. Add the tomatoes and their juices and bring to a simmer. Add the red wine and thyme sprigs and cook over high heat until the wine is reduced by half, about 5 minutes. Add the stock and bring to a boil. Cover and simmer over low heat until the pork is very tender, about 2 hours.
    2. Using a slotted spoon, transfer the pork and vegetables to a food processor; discard the thyme sprigs. Pulse just until the pork is shredded. Scrape the shredded pork and vegetables back into the casserole. Stir in the chopped parsley, oregano and crushed red pepper and season with salt and pepper.
    3. Preheat the oven to 375°. In a large pot of boiling salted water, cook the orecchiette until it is still firm to the bite, about 5 minutes; drain well. Add the orecchiette to the casserole and toss with the pork sauce. Scrape the pasta into a very large baking dish and sprinkle all over with the Parmigiano-Reggiano. Bake the casserole in the upper third of the oven for about 35 minutes, until golden brown on top and bubbling. Let the baked pasta stand for 10 minutes before serving. 

    Make Ahead
    The pork sugo can be refrigerated for up to 2 days. Reheat before tossing with the orecchiette.

    Serve With
    Green salad

    Cider-Glazed Pork Roast with Apples and Cabbage

    Recipe from Food & Wine
    Recipe by Odessa Piper

    Pairing Suggestion
    A Pinot Gris from France or Riesling from Germany

    Servings
    4

    Ingredients

    4 ounces lean bacon, cut into 1/2 -inch pieces
    2 tablespoons vegetable oil
    1 1/2 pounds boneless pork loin roast
    Salt and freshly ground pepper
    1/2 cup Reduced Cider
    2 firm red apples, such as Winesap, cored and cut crosswise into 1/2 -inch-thick rings
    1 medium onion, coarsely chopped
    3/4 pound Napa cabbage, sliced crosswise 1/2 inch thick (4 cups)
    2 teaspoons cider vinegar
    1 teaspoon thyme leaves

    Preparation
    1. Preheat the oven to 350°. In a large enameled cast-iron casserole or Dutch oven, cook the bacon over moderate heat until lightly browned, about 5 minutes. Using a slotted spoon, transfer the bacon to a plate.
    2. Add 1 tablespoon of the oil to the casserole. Season the pork with salt and pepper and add the roast to the casserole, fat side down. Cook over moderately high heat, turning occasionally, until browned all over, about 8 minutes.
    3. Transfer the casserole to the oven and roast the pork for 15 minutes. Spoon 1/4 cup of the Reduced Cider over the meat and roast for 15 minutes longer, or until an instant-read thermometer inserted in the thickest part of the meat registers 135°. Transfer the roast to a cutting board, cover loosely with foil and let stand for 10 minutes.
    4. Increase the oven temperature to 425°. Dip the apple rings in the juices in the casserole and arrange on a baking sheet. Roast the rings for about 10 minutes, or until browned on the bottom. Turn the apples and roast for 5 minutes longer, or until well glazed.
    5. Meanwhile, add the remaining 1 tablespoon of oil to the casserole. Add the onion and cook over moderately low heat, stirring occasionally, until golden brown, about 5 minutes. Add the cabbage, vinegar, thyme and the remaining 1/4 cup of Reduced Cider, and cook over moderately high heat, stirring, until the cabbage is wilted and the pan juices have reduced to a glaze, about 4 minutes. Season with salt and pepper. Slice the pork roast and serve with the apple rings and glazed cabbage. 
    Serve With
    Mashed Potatoes

    Pumpkin Tortellini

    Tortellini

    Ingredients
    1 12-ounce package wonton wrappers
    1 15-ounce can pumpkin puree
    1 cup part-skim ricotta
    1/2 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    1 egg, lightly beaten

    Preparation
    1. In a medium bowl, mix the pumpkin, ricotta, salt and pepper.
    2. To form the tortellini, place 1 teaspoon of the pumpkin filling into the center of each wonton wrapper. Use your fingertips and press two corners of the wrapper together. Fold the wrapper over diagonally. Dot one edge of the tortellini with the beaten egg and press together. Repeat until all the tortellini are made.
    3. Bring a large pot of water to a boil. Add half the tortellini and boil for 4 minutes or until they float to the top. Using a strainer or slotted spoon, carefully remove tortellini to a plate. Repeat with remaining tortellini.
    Sauce

    Ingredients
    1 tablespoon butter
    Freshly ground black pepper
    1 tablespoon fresh chopped sage leaves
    3 tablespoons mascarpone
    1/2 cup heavy cream

    Preparation
    1. In saute pan, melt the butter with a pinch of pepper, the sage, and mascarpone.
    2. Add heavy cream and reduce to a thick sauce, about 10 minutes.
    Finish

    Ingredients
    1/4 cup or less grated Pecorino Romano
    1/2 teaspoon freshly grated nutmeg
    Salt and pepper

    Preparation
    1. Toss the pasta in the sauce over low heat until the pasta is well coated. Add the cheese and salt and pepper, to taste.
    2. Add the cheese, nutmeg, salt and pepper to taste. 

    Monday, October 25, 2010

    Adobo-Glazed Mini Turkey Loaves

    By Wendy Giman

    Serves 2 INGREDIENTS

    Loaves
    1 slice light wheat bread, cut into 1/2-inch pieces
    1/4 cup unsweetened almond milk
    1/2 pound ground turkey (dark meat)
    1/2 pound ground turkey breast
    1/2 cup Onion and Garlic Mix
    1/2 cup Broccoli and Red Bell Pepper Mix
    1/2 cup frozen peas
    2 egg whites
    4 1/2 teaspoons tomato paste
    4 1/2 teaspoons Worcestershire sauce
    1 teaspoon salt
    1/2 teaspoon black pepper
    1/2 teaspoon dry mustard
    1/2 teaspoon chili powder

    Glaze
    3 tablespoons tomato paste
    2 tablespoons adobo sauce
    1 teaspoon honey
    3 tablespoons low-sodium chicken broth
    Juice of 1/2 lime
    1/4 teaspoon salt


    PREPARATION
    1. Heat oven to 350°
    2. Soak bread and milk in a bowl for 10 minutes. 
    3. Combine remaining loaf ingredients in another bowl; add bread and milk; mix well. 
    4. Scoop 1/3 cup of mixture into each of 7 nonstick muffin tin cups. 
    5. Bake 10 minutes.
    6. Spread 1 tbsp glaze on each loaf. Continue to bake until internal temperature reaches 160°, 15 to 20 minutes more.
    7. Remove loaves from oven; let cool. 
    8. If not serving immediately, cover remaining loaves and freeze.
    To reheat Microwave on high 3 minutes or bake at 375° for 30 minutes.


    THE SKINNY

    349 calories per serving, 16.9 g fat (4.4 g saturated), 22 g carbs, 5 g fiber, 29 g protein

    Aromatic Beef Stew With Butternut Squash

    from SELF

    Serves 4

    INGREDIENTS

    2 tablespoons olive oil
    1 pound stew beef, cut into cubes
    1 large onion, chopped
    2 cloves garlic, minced
    1 tablespoon peeled and minced fresh ginger
    1 pound butternut squash, peeled and cut into 1 1/2-inch cubes (about 2 1/2 cups)
    1 can (14.5 oz) no-salt-added diced tomatoes
    1 can (8 oz) no-salt-added tomato sauce
    1 1/2 cups low-sodium beef broth
    1 1/2 teaspoons ground cumin
    1 teaspoon cinnamon
    1/2 teaspoon red pepper flakes
    3 cups cooked whole-wheat couscous
    1/4 cup sliced almonds, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes
    4 teaspoons minced fresh parsley


    PREPARATION
    1. Heat oil in a 4-qt saucepan over medium-high heat. 
    2. Add beef and cook until browned on all sides, about 5 minutes. 
    3. Transfer meat to a plate, leaving juices in saucepan. 
    4. Add onion; cook, stirring, until translucent, about 6 minutes. 
    5. Add garlic and ginger; cook, stirring, 1 minute more. 
    6. Return beef to pot; stir in squash, tomatoes, sauce, broth, cumin, cinnamon and pepper flakes. 
    7. Bring to a boil; reduce heat to low. 
    8. Cover; simmer until beef is tender, 30 to 35 minutes. 
    9. Divide couscous and stew among 4 bowls. Sprinkle with almonds and parsley.

    THE SKINNY
    480 calories per bowl, 13 g fat (3 g saturated), 56 g carbs, 8 g fiber, 34 g protein

    Tuesday, October 19, 2010

    Do-it-Yourself Taco Seasoning Recipe

    6 Tablespoons Chili Powder
    2 Tablespoons Cumin
    4 Tablespoon Paprika
    3 Tablespoons Onion Powder
    1 Tablespoon garlic powder
    1 Teaspoon cayenne pepper (this makes it spicy. add more or less depending on how you like it)

    Garlic Mashed Cauliflower

    Ingredients
    1 head of cauliflower
    1 small onion (red or yellow)
    1-2 TBSP organic butter
    1-2 cloves of garlic (this will depend on your taste)

    Directions
    1. Steam or boil the cauliflower. Chop the onion and sauté it with either olive oil, butter or coconut oil. (My sister used olive oil. I used butter).
    2. Add the cooked cauliflower to the sautéed onions and sauté together for approximately 8 minutes.
    3. Take the cauliflower and onion sauté and puree in a food processor or blender. Add a tablespoon or more of butter and blend.
    4. Take 2 cloves of garlic and chop them up into small pieces. Add more olive oil, butter or coconut oil to pan and cook the garlic until brown (but try not to burn it).
    5. Pour the garlic into your mashed cauliflower and mix by hand.

    Deviled Eggs

    Ingredients

    6 eggs

    Extra virgin olive oil

    Dijon mustard

    Celtic Sea Salt and pepper

    Fresh dill

    Directions
    1. Hard boil the eggs
    2. Cut each egg in half and place all the yolks into a separate bowl.
    3. Add 1-2 TBSPs of olive oil a 1 tsp of Dijon mustard and mix.
    4. Add more olive oil and/or Dijon mustard based on taste (I like mine to taste very “mustardy” but some people do not.)
    5. Add salt and pepper to taste.
    6. Mix in 1 TBSP of fresh dill (or more if you’d like).

    Whenever I make this recipe, I always make double the recipe (12 eggs) so that I have leftovers for the next 2 days. They are a great “grab and go” high protein snack and even great for breakfast or lunch.

    Homemade Guacamole

    Ingredients
    2 Avocados
    ½ tomato chopped
    ¼ onion, chopped (you may want to use less. I had onion breath
    the rest of the night. Even my dogs didn’t want to talk to me)
    Chopped cilantro (I’m not sure how much went in there, but it was
    loaded)
    Celtic Sea Salt

    I mixed all the ingredients together. While I was chopping the
    contents of the guacamole I sliced up some cucumbers and tomatoes
    and got out a bag of baby carrots. This is what I used for the
    guacamole instead of chips.

    Now, if you really want to use chips, I suggest making some spelt
    chips yourself.

    Cut 1-2 spelt tortillas into 4-6 pieces. Cook these in coconut oil
    until crisp. I don’t suggest you have these too often, as many
    people will lose weight faster without too many grains.

    Enjoy!

    Warm and Nutty Cinnamon Quinoa

    Serves 4

    Ingredients
    1 cup coconut milk
    1 cup water
    1 cup organic quinoa, ( rinse quinoa before cooking)
    2 cups fresh blueberries
    1/2 teaspoon ground cinnamon
    1/3 cup chopped pecans or walnuts

    Directions
    1. Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. 
    2. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. 
    3. Turn off heat; let stand covered 5 minutes. 
    4. Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts.

    Easy Turkey Chili

    Ingredients
    1 lb. ground turkey (you can substitute ground chicken)
    1 small onion, chopped
    1 (4.5 oz.) can chopped chilies, drained
    1 (14.5 oz.) can black beans, undrained
    1 (14.5 oz.) can chickpeas, undrained
    1 (14.5 oz.) can kidney beans, undrained
    1 (28 oz.) can diced tomatoes, with juice
    1 (16 oz.) can tomato sauce
    1-2 tablespoons chili powder, to taste

    Directions
    1. Cook turkey and onion in a medium fry pan over medium high heat (I used coconut oil), scramble fry until no longer pink.
    2. Drain off fat and transfer cooked meat and onion to crock pot.
    3. Add all remaining ingredients and mix well.
    4. Cook on high 6 to 8 hours.

    Mediterranean Roast Turkey

    *Courtesy of Andrea, a DSP member.

    Ingredients
    2 cups chopped onion (about 1 large)
    1/2 cup pitted kalamata olives, coarsely chopped
    1/2 cup julienne-cut drained oil-packed sun-dried tomato halves
    2 tablespoons fresh lemon juice
    1 1/2 teaspoons bottled minced garlic
    1 teaspoon Greek seasoning mix
    1/2 teaspoon Celtic Sea Salt
    1/4 teaspoon freshly ground black pepper
    1 (4-pound) boneless turkey breast, trimmed
    1/2 cup fat-free, less-sodium chicken broth, divided
    3 tablespoons arrowroot powder

    Directions
    1. Combine first 9 ingredients in a crock pot. Add 1/4 cup chicken broth. Cover and cook on low for 7 hours.
    2. Combine remaining 1/4 cup broth and arrowroot in a small bowl; stir with a whisk until smooth. Add broth mixture to crock pot. Cover and cook on low for 30 minutes. Cut turkey into slices.

    *Makes 8 servings. Serve with brown rice or quinoa.

    African Chick Pea Stew

    This is a great meal for vegetarians!

    *Courtesy of Corinna, a DSP member.

    Ingredients
    1 can chick peas
    1 1/2 lbs uncooked sweet potato diced
    1 can diced tomatoes (low sodium or no salt added)
    1 (6 oz.) can tomato paste
    1 1/2 cups water
    1 cup carrots, sliced
    Spice paste (recipe below)

    Spice Paste Ingredients
    4 cloves garlic
    1 tsp Celtic Sea Salt
    2 tsp sweet parprika
    1 tsp cumin
    1 tsp cracked black pepper
    1/2 tsp ground ginger
    1/2 tsp ground allspice
    1 tbsp extra virgin olive oil

    Spice Paste Directions
    1. Blend all spice paste ingredients in a blender or mini food processor until a thick paste forms.
    2. Add water one teaspoon at a time if necessary.

    Directions
    1. Combine all ingredients in a large skillet and simmer until vegetables are tender.
    2. Serve with brown rice or quinoa. Delicious!

    *Looking for something different? Add 2-3 tablespoons of raw peanut butter.

    Spaghetti Squash & Turkey Meatballs

    Spaghetti Squash & Sauce

    Ingredients
    1 spaghetti squash (4-5 pounds)
    1 onion, chopped
    1 clove garlic, minced
    6 plum tomatoes, chopped
    ½ cup crushed tomato
    2 tablespoons tomato paste
    ½ cup fresh basil leaves, finely chopped

    Directions
    1. Preheat the oven to 375 degrees. Wrap the whole squash in foil. Place it on a baking sheet and bake for 1 to 2 hours, until tender when pierced with a fork, turning the squash over halfway through cooking. Set aside to cool.
    2. Heat a medium nonstick skillet over medium heat. (You can use butter to aid in the cooking.) Add the onions and garlic and cook for 2 to 3 minutes, until softened. Add the plum tomatoes, crushed tomatoes, tomato paste, and basil. Simmer gently for 15 minutes. Set aside.
    3. Make the turkey meatballs (see below). Pour the tomato sauce that you set aside previously over the meatballs in the baking dish. Cook for 10 more minutes.
    4. Cut the cooked spaghetti squash in half. Remove and discard the seeds. Scoop out 3 cups of squash from the shell. (Reserve the remaining squash for future use). Arrange the squash on a serving platter and top with the meatball-marinara sauce mixture.

    Turkey Meatballs

    Ingredients
    1 lb ground turkey
    1 egg, beaten
    ½ cup sprouted grain bread crumbs
    1 tablespoon worcestershire sauce
    1-2 cloves garlic (depending on how much you like garlic)
    1 teaspoon onion powder
    ½ teaspoon red pepper flakes
    1 teaspoon salt

    Directions
    1. Preheat oven to 375 degrees.
    2. Mix all ingredients together in bowl, roll into balls.
    3. Place in baking dish.
    4. Bake for 15 minutes, or until cooked through.

    Tuesday, October 12, 2010

    Oatmeal Meatballs With Spinach

    From Self

    Oats can help you drop pounds by revving your calorie burn and curbing cravings.

    Serves 4

    INGREDIENTS

    1/2 cup instant oats
    1/4 cup nonfat plain yogurt
    1/2 cup packed baby spinach, thinly sliced
    1/4 cup packed basil, chopped, plus 1 sprig
    1/4 cup grated Parmesan
    1 egg white
    3 cloves garlic, finely chopped, divided
    1 teaspoon salt
    1/2 teaspoon freshly ground black pepper
    1/2 pound all-white-meat ground turkey
    olive oil cooking spray
    1 can (26 oz) diced tomatoes, plus juice
    1/2 cup dry white wine
    4 oz whole-wheat pasta, cooked according to the package instructions


    PREPARATION

    Heat oven to 400˚. Mix oats and yogurt with 1/4 cup water in a bowl until oats begin to absorb liquid. Add spinach, basil, Parmesan, egg white, half the garlic, salt and pepper, and stir. Add turkey and mix until well combined. Form into 16 2-inch meatballs.

    Coat a large, oven-safe stockpot with cooking spray. Add meatballs and bake until they begin to brown, 10 to 15 minutes. Turn and bake 10 minutes more. Add remaining garlic, basil sprig, tomatoes and wine. Cover and cook until meatballs are cooked through and sauce begins to thicken, 20 minutes. Serve immediately with pasta.

    The skinny

    314 calories per serving, 3.3 g fat (1.3 g saturated), 40.4 g carbs, 3.7 g fiber, 22.9 g protein

    Monday, October 11, 2010

    Grilled Chicken With Roasted Tomato and Oregano Salsa

    Enjoy generous portions of this low-calorie dish from Red Mountain Spa's executive chef Chad S. Luethje.

    Serves 4

    INGREDIENTS

    2 tablespoon olive oil
    2 tablespoon chopped fresh basil
    2 cloves garlic, chopped
    1/2 teaspoon chopped fresh rosemary
    1/2 teaspoon fresh oregano
    1/2 teaspoon salt
    1/4 teaspoon chopped fresh thyme
    1/4 teaspoon freshly ground black pepper
    4 boneless, skinless chicken breasts (about 6 oz each)

    Salsa

    1 pound fresh tomatoes, diced
    1 tablespoon olive oil
    1/2 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    1 medium shallot, diced
    1/2 cup diced onion
    1/2 small jalapeño, cored, seeded and minced
    1 teaspoon minced garlic
    1 tablespoon chopped fresh oregano


    PREPARATION

    Combine first 8 ingredients in a plastic bag. Add chicken; marinate at least 30 minutes.
    Remove chicken from marinade; cook 5 minutes. Reduce heat to medium-low, flip chicken and add leftover marinade to pan. Cook 5 minutes. Reduce heat to low. Cover chicken; cook 10 minutes. Divide among 4 plates; top each with 1/4 of the salsa. Serve immediately.
    For Salsa

    Heat oven to 400. Cover a baking tray with foil. To make salsa, spread tomatoes on tray; drizzle with oil. Add salt and pepper. Bake until lightly browned, 20 to 25 minutes. Combine tomatoes, shallots, onion, jalapeño, garlic and oregano in a bowl. Coat a large skillet with cooking spray. Heat over medium-high heat.

    The skinny

    312 calories per serving, 12.6 g fat (2 g saturated), 7.8 g carbs, 1.8 g fiber, 40.8 g protein

    Friday, October 1, 2010

    Uni Shooter with Ponzu Sauce

    Recipe from Mount Dora Sushi

    1 piece very fresh, firm Uni (Sea Urchin from California, Canada-New Brunswick)
    1 Quail egg yolk only
    1 drop Sriracha hot chili sauce
    1 tablespoon Ponzu Sauce (equal parts soy sauce, mirin, rice vinegar, and splash lemon juice)

    In a shot glass or martini glass, layer the ingredients in the order that they appear in the list.