Chicken Salad with Creamy Curry Dressing

February 26, 2015

Even though I have the ambitious goal of completing all the recipes in the GTLF series... 16 total books, sometimes I'm just not interested in cooking. When this happens, I get a back log of meats and vegetables and I end up struggling to complete the recipes before I have to dispose of something which is really annoying. I mean, if you're investing in having the correct ingredients then it's just a waste of money if you don't do the cooking.

Well, this recipe was the next one on the list and I procrastinated because it just didn't seem like it would work out well. I've had this feeling before and I'm always dumbfounded after finally completing the recipe because it's always delicious. This recipe is no different. GTLF has rarely let me down.

Chicken Salad with Creamy Curry Dressing

GTLF: Main Dish Salads p 28

serves 4, working time 30 min., total time 40 min.

1 C long grain rice

3/4 tsp salt

1 C reduced sodium chicken broth, de fatted

3/4 pound skinless, boneless chicken breasts

3 C cauliflower florets

1 1/2 C frozen peas

3/4 C low fat buttermilk

2 tablespoons reduced fat mayonnaise

2 tsp curry powder

1/2 tsp ground cumin

1/2 tsp ground ginger

2 ribs celery, thinly sliced

1 red bell pepper, cut into 1/2 in. squares

2 C seedless red and green grapes, halved

1. In a medium saucepa, bring 2 1/4C water to boil. Add the rice and 1/4 tsp of the salt, reduce to a simmer, cover, and cook until the rice is tender, about 17 min. Transfer the rice to a large bowl and fluff with a fork.

2. Meanwhile, in a medium skillet, bring the broth to a boil over medium heat. Reduce to a simmer, add the chicken, cover, and cook, turning once, until the chicken is cooked through, about 10 min. With a slotted spoon, transfer the chicken to a plate; reserve the cooking liquid.

3. Return the cooking liquid to a boil, add the cauliflower, and cook until crisp tender, about 4 minutes. Add the peas. Reserving the cooking liquid, drain the vegetables.

4. In a large bowl, combine the buttermilk, mayonnaise, curry powder, cumin, ginger, the remaining 1/2 tsp. salt, and 1/3 C of the reserved cooking liquid. Add the celery, bell pepper, grapes, cauliflower, and peas. Cut the chicken crosswise into 1/2 in slices and add to the bowl, tossing to combine. Add the rice and toss again. Serve warm, at room temperature, or chilled.

Nutritional Information: 5 g fat, 443 calories, 1.2 g sat. fat, 70 g carbohydrate, 31 g protein, 52 mg cholesterol, 687 mg sodium.

TIPS:

1. I always use Jasmine Rice now whenever they ask for "long grain rice". It cooks up in 17 minutes, is nicely absorbant and fluffy... and it isn't sticky. Also, it has a very pleasant jasmine smell.

2. I got confused on step three. I wasn't sure how long to cook the peas... so I just ended up adding the peas to the liquid and steaming them for 1 min. with the cauliflower.

3. GTLF suggests eating this with pita breads... onion, plain, whole wheat, toasted or not.

4. I thought this would be a very nice and easily adapted vegetarian dish. I would omit the chicken of course and then use vegetable broth instead of chicken broth without changing the taste too much.

Vegetable Stew Provencal

February 25, 2015

The most significant change that I can identify in my daily diet is how much I enjoy purely vegetarian dishes. Here's one that's pretty easy, requires little time and is generally delicious. It's one of those types of dishes that you can just whip up. It satisfies a hunger and could conceivably be eaten once, twice or more than that in a month.  It's terribly low in calories so it's one of those dishes you can eat if you plan on eating out for lunch, want dessert or an excuse to enjoy delicious, glorious bread. I embellished this dish with a little feta cheese.

Vegetable Stew Provencal

GTLF: Vegetable p 29

Serves 4, working time 30 min., 50 min. total time 

1 tablespoon olive oil

1 C pearl onions, peeled, or frozen pearl onions, thawed

8 cloves garlic, peeled

1 C cut fennel bulb (1 in. chunks)

 2 C diced eggplant ( 1 in. pieces)

2 zucchini, halved lengthwise and cut into 1 in. thick slices

14 1/2 z can no slat added stewed tomatoes, chopped with their juices

1/4 C chopped fresh basil

1 tsp dried tarragon

1/2 tsp salt

1/2 tsp freshly ground black pepper

15 oz can white kidney beans (cannellini), rinsed and drained

1. In a nonstick Dutch oven or large saucepan, heat the oil until hot but not smoking over medium heat. Add the onions and garlic and cook, stirring frequently, until the onions are lightly golden, about 3 min. Stir in the fennel and cook until the fennel is lightly golden, about 3 min. Add the eggplant and cook, stirring frequently, until the eggplant is lightly browned, about 5 min.

2. Add the zucchini, stirring to coat. Stir in the tomatoes and their juices, the basil, tarragon, salt, and pepper and bring to a boil. Reduce to a simmer, cover, and cook until the vegetables are tender and the mixture is slightly thickened , about 20 minutes.

3. Stir in the beans, and cook, uncovered, until the beans are just warmed through, about 1 min. longer. Transfer the stew to a serving dish ad serve.

Nutritional Information: 4 g fat, 189 calories, 0.5 g sat. fat, 31 g carbohydrate, 9 g protein, 0 mg cholesterol, 461 mg sodium

Tips:

1. A standard size eggplant turns out to be more than 2 C. If you don't know what to do with left over eggplant, (I'm barely learning what to do with eggplant and haven't learned what to do with left overs yet. If you have ideas let me know.) then you'll want to buy a smaller size eggplant or just use a whole eggplant in the dish.

2. GTLF suggests that this dish is even better the following day so you can make it ahead of time. It suggests that you could use chick peas instead of the white beans and finally to remember that all the parts of the fennel are edible, chop up the stocks and use as you would celery.  The feathery fronds can be used in salads.

Pork Burgoo

February 24, 2015

Burgoos are stews that are found in the Southern parts of the states. GTLF describes them as social stews that are served with everyone bringing an ingredient and often being served at community functions. This is the second burgoo I've tried and I've decided I really like them.  Maybe that's just because I like soups and stews... who knows. This one is my favorite of the ones I've made so far.

Pork Burgoo

GTLF: Light Beef and Pork p. 19

Serves 4, working time 30 min., total time 49 min.

1 pound all purpose potatoes, peeled and cut into 1/2 in. chunks

2 tablespoons flour

1 tsp slat

3/4 pound well trimmed pork or tenderloin, cut into 1/2 in. chunks

1 tablespoon olive oil

1 onion, cut into 1/2 in. cubes

1 1/2 C peeled baby carrots

4 C green cabbage, cut into 1/2 in. chunks

14 1/2 oz can no salt added stewed tomatoes, chopped with their juices

1 C reduced sodium chicken broth, de fatted

1 1/2 tsp Worcestershire sauce

1/2 tsp dried thyme

1/2 tsp freshly ground pepper

1 1/2 C frozen corn kernels

1. In a medium pot of boiling water, cook the potatoes for 7 minutes to blanch. Drain.

2. Meanwhile, on a sheet of waxed paper, combine the flour and 1/4 tsp of the salt. Dredge the pork in the flour mixture, shaking off and reserving the excess. In a large nonstick skillet or Dutch oven, heat the oil until hot but not smoking over medium heat. Add the pork and cook, stirring frequently, until browned, about 4 min. With a slotted spoon, transfer the pork to a plate.

3. Add the onion and carrots to the pan and cook, stirring frequently, until the onion is tender, about 7 minutes. Add the cabbage and cook, stirring, until the cabbage is wilted, about 7 minutes. Return the pork to the pan, sprinkle with the reserved flour mixture, stirring to coat. Add the tomatoes, potatoes, broth, Worcestershire sauce, thyme, the remaining 3/4 tsp salt, and the pepper and bring to a boil. Reduce to a simmer, cover, and cook until the meat and vegetables are tender, about 8 minutes. Stir in the corn and cook just until heated through, about 2 minutes.

Nutritional information: 7 g fat, 352 calories, 1.6 g sat. fat, 50 g carbohydrate, 25 g protein, 55 mg cholesterol, 807 mg sodium.

TIPS:

1. The times designated for this dish allow for the vegetables to be "al dente" which to me is a little too hard. However, I've learned through this journey that vegetables are supposed to be served al dente and if they're very soft, then they're overcooked. That's been interesting to learn. If you like the overcooked softness of vegetables, I'd increase the times.

2. This dish is good the next day. Although, I like to heat it up. Brian will eat everything cold, but I feel that most dishes are better if they're warm.

3. I've noticed another interesting pairing... I've noticed that cabbage is most often cooked with carrots. So that's fennel and celery, tomatoes and basil, cabbage and carrots... I find this all fascinating.

Spiced Tomato Lentil Stew

February 23, 2015

One day, when I'm well organized, I could have this recipe up and running for Ash Wednesday, a day typically reserved for fasting according to the Catholic Faith. However, given that this dish is wonderfully filling and quite delicious, it's really no sacrifice. So, if you're a Catholic wishing to exercise discipline and austerity, perhaps this recipe isn't for you. But if you want to follow the "rules" but grumble when required to eat humbly, this recipe is for you.  ENJOY!

Spiced Tomato Lentil Stew

GTLF: Hearty Soups and Stews P. 88

Serves 4, 20 min working time, 1 hour total time

1 tablespoon olive oil

1 large onion, coarsely chopped

3 cloves garlic, minced

2 tsp paprika

1 tsp ground cumin

1 tsp ground coriander

1 tsp ground ginger

1 pound small red potatoes, quartered

1 1/2 C lentils, rinsed and picked over

two 14 1/2 oz cans no salt added stewed tomatoes, chopped with their juices

1/2 tsp salt 

16 oz can chick peas, rinsed and drained

10 oz package frozen chopped spinach, thawed

1 tablespoon fresh lemon juice

1. In a large saucepan, heat the oil until hot but not smoking over medium heat. Add the onion and garlic and cook, stirring frequently, until softened, about 7 min. Add the paprika, cumin, coriander, and ginger, stirring to coat.

2. Add the potatoes, lentils, tomatoes with their juices, 3 1/2 C of water, and the salt. Bring to a boil, reduce to a simmer, cover, and cook until the potatoes and lentils are almost tender, about 20 minutes.

3. Stir in the chick peas, cover, and cook until the potatoes and lentils are very tender, about 10 minutes. Stir in the spinach and lemon juice and cook just until the spinach is heated through, about 5 minutes.

Nutritional Information: 7 g fat, 545 calories, 0.7 g sat. fat, 96 g carbohydrate, 32 g protein, 0 mg cholesterol, 507 mg sodium.

TIPS:

1. This stew came out much drier than it appears to in the GTLF book. I struggle with consistencies often. My best guess is to cook this recipe on a low to medium heat as opposed to a medium, high heat. Another idea is to keep this dish covered. When you cover the dish the naturally occurring condensation stays inside the pan and doesn't evaporate as completely as if it were uncovered.  Good luck. If you do add more liquid, let me know what you suggest... I'm toying with the idea of some broth, plain water, or tomato sauce. Whatever you do add, you might have to adjust the calorie count.

Rosemary Focaccia

February 20, 2015

Focaccia is a type of Italian flatbread. It's very tasty, but also heavy. It's a good appetizer, snack or accompaniment for some sort of soup or stew.  However, beware, it's high in calories. Two wedges is more than 300 calories so you'll have to make adjustments in your eating plan if you have a limited calorie count.  I guess.... just as you would with any type of bread.

Rosemary Focaccia

GTLF: Italian p. 33

Serves 8, working time 20 min., 1 hour 35 min. total time

1/4 C sun dried (not oil packed) tomato halves

4 1/2 C flour

2/3 C grated Parmesan cheese

1 package rapid rise yeast

2 tsp dried rosemary

1 tsp sugar

1/2 tsp salt

1/2 tsp freshly ground black pepper

1 1/3 C very warm water (120 to 130 degrees)

3 tablespoons plus 2 tsp olive oil

1. In a small pot of boiling water, cook the sun dried tomatoes until softened, about 4 min. Drain well and finely chop.

2. In a large bowl, combine 4 cups of the flour, 1/3 C of the Parmesan, the sun dried tomatoes, yeast, 1 tsp of the rosemary, the sugar, salt and pepper. Make a well in the center of the flour mixture and add the warm water and 3 tablespoons of the oil to the center. Stir the dry ingredients into the wet until just combined. Do not over mix. Transfer the dough to a lightly floured board and knead for about 8 min., adding as much of the remaining 1/2 C flour as needed to make the dough smooth and elastic.

3. Spray a 15 x 11 in. jelly roll pan with nonstick cooking spray. Roll the dough out to a 15 x 11 in. rectangle and carefully fit the dough into the pan. Cover the dough with a kitchen towel and set aside in a warm place to rise until light and puffy, about 1 hour.

4. Preheat the oven to 425 degrees. With your fingers, make indentations on the surface of the dough in a random pattern. Brush the top of the focaccia with the remaining 2 tsp. oil and sprinkle with the remaining 1 tsp rosemary and remaining 1/3 C Parmesan. Bake for 12 to 13 min., or until the focaccia is golden brown and sounds hollow when tapped. Cool on a wire rack. Cut the focaccia into 8 squares, then halve each square on the diagonal, for a total of 16 wedges.

Nutritional Information: 9 g fat, 354 calories, 2.2 g sat. fat, 56 g carbohydrate, 11 g protein, 5 mg cholesterol, sodium 266 mg.

TIPS:

1. If you like bread and decide maybe you want to try baking some, you will absolutely need to buy a candy thermometer. The thing about yeast is that if it's too cold it wont activate and your bread won't rise, and if it's too hot, yeast will die and your bread won't die. So you'll need to make sure the warm water is in the correct range.

2. I made a mistake when I made this recipe by not adding enough water. This made the mixture pretty dry so I didn't add in the 1/2 C of flour at the end. I think that's the reason the bread still came out light ad fluffy.  

Pork and Black Bean Stew

February 19, 2015

This recipe calls for a food processor. However, mine is very large and hard to clean, so I've found that for small jobs like the one required in this recipe, it's best to use an hand immersion blender. It does the same job but without all the cleanup.

Pork and Black Bean Stew

Serves 4, working time 25 min., total time 40 min.

2 tablespoons flour

1/2 tsp salt

1/4 tsp freshly ground black pepper

3/4 pound well trimmed pork tenderloin, cut into 1/2 in cubes

2 tsp olive oil

1 red bell pepper, cut into 1/2 in squares

6 scallions, cut into 1 in pieces

3 cloves garlic, crushed and peeled

1 tsp chili powder

3/4 tsp ground coriander

1/2 tsp ground cumin

1/4 C yellow cornmeal

1 C reduced sodium chicken broth, de fatted

16 oz can black beans, rinsed and drained

1 tablespoon honey

1 C frozen corn kernels

1. On a sheet of waxed paper, combine the flour, 1/4 tsp of the salt, and the black pepper. Dredge the pork in the flour mixture, shaking off the excess.

2. In a Dutch oven or flameproof casserole, heat the oil until hot but not smoking over medium heat. Add the pork and cook until golden brown, about 4 min. With a slotted spoon, transfer the pork to a plate and set aside. Add the bell pepper and cook until tender, about 5 min.

3. Meanwhile, in a food processor, combine the scallions, garlic, chili powder, coriander, cumin, cornmeal, and 1/2 C of the broth. Process until well combined. Stir the cornmeal mixture into the pan and cook, stirring constantly, until the mixture is slightly thickened, about 4 min. Stir in the remaining 1/2 C broth, the beans, honey, and remaining 1/4 tsp salt. Bring to a boil and cook for 5 min. to blend the flavors.

4. Return the pork to the pan, stir in the corn, and simmer until the pork is cooked through, about 4 min.

Nutritional Information: 6 g fat, 308 calories, 1.4 g sat. fat, 38 g carbohydrate, 26 g protein, 55 mg cholesterol, 673 mg sodium.

TIPS:

1. GTLF explains that pork tenderloin is very lean and only 26 percent of it's calories come from fat.  This compared with the fact that pork ribs have 56 percent of their calories coming from fat, is why pork loin is used in this recipe.

2. I now understand what the difference is between an electric and gas stove. Most importantly, a gas stove is easier to regulate temperatures. With an electric top, it's harder to tell if medium is really medium.  However, for me it's not a problem because gas stoves are obnoxious to clean. I'll always choose the electric top because of that.

3. This recipe has cornmeal in it, so you'll want to make sure the temperatures are kept low. If it's too hot the liquid will dry up quickly and the dish won't be very stew- like. I found that putting the lid on the pan helped to retain the moisture.

Fusilli with Tuna and Pine Nuts

February 18, 2015

There are a million different kinds of pastas in different shapes and sizes.  Only the most common ones are found in the local grocery stores and then there are extra ones at the gourmet shops. If you all know what fusilli is, more power to you. I used Rotini in this recipe. Also, I'm starting to see why GTLF will choose different kinds of ingredients. In this case, it's really important to use RED bell pepper because it's visually appealing. I used an orange bell pepper because that's what I had and I think it really made a difference with how enjoyable this dish was because it just didn't look at striking... with that splash of pretty red color.

I'm starting to realize that the general beauty of the dish and general presentation have an effect on how satisfying the dish will be. If you're interested in losing weight, and you think about food all the time, then it's very important to present the dish in the best possible light. I notice that those who are naturally skinny, those who don't seem to put any effort in maintaining a healthy body weight generally don't think about food obsessively. In my case, I need to break this habit. One way to do it is to break down misconceptions I have about food by realizing that healthy options can be delicious and filling. Trick the brain... make it pretty.

Fusilli with Tuna and Pine Nuts

GTLF: Italian cooking p 49

serves 4, working time 30 min, total time 35 min.

12 oz fusilli pasta

1 tsp olive oil

1 RED bell pepper, diced

4 scallions, finely chopped

3 cloves garlic, minced

3/4 tsp dried basil

1/2 tsp dried oregano

Two 8 oz bottles clam juice

1/4 C dry white wine

1/2 tsp red pepper flakes

1 tsp anchovy paste

2 tsp pine nuts, toasted

2 tablespoons capers, rinsed and drained

6 oz can water packed tuna, drained and flaked

1/4 C chopped fresh parsley

2 tablespoons fresh lemon juice

1. In a large pot of boiling water, cook the fusilli until just tender. Drain well.

2. Meanwhile, in a large nonstick saucepan, heat the oil until hot but not smoking over medium heat Add the bell pepper and cook until crisp tender, about 4 min. Add the scallions, garlic, basil, and oregano and cook until warmed through, about 3 min.

3. Add the clam juice, wine, red pepper flakes, and anchovy paste. Bring to a simmer and cook for 4 min. to reduce slightly. Stir in the cornstarch mixture and cook, stirring, until slightly thickened, about 2 minutes.

4. Remove the pan from the heat and stir in the pine nuts, capers, tuna, parsley, and lemon juice. Add the pasta, toss well, and let stand for 5 min. to absorb the liquid. Divide the mixture among 4 bowls and serve.

Nutritional Information: 5 g fat, 437 calories, 0.8 g sat. fat, 70 g carbohydrate, 25 g protein,  17 mg cholesterol, 570 mg sodium.

Tips:

** To toast the pine nuts, spread them out on a small baking sheet and put in the oven at 350 degrees for 8 minutes. Shake them off and on while they bake. Take them out as soon as their done.

1. This dish tastes great cold. So it's ideal for the next day.

2. You can get anchovy paste at Cost Plus World Market. It will last in the refrigerator for 6 months... and GTLF uses it plenty.

3. Be prepared for a medley of flavors.  GTLF describes it as "fireworks", personally I felt this was true. Also, if you do enough of the tuna recipes you'll notice that they like coupling tuna with tangy, vinegar, type flavors... olives, capers, etc. This is a completely different flavor combination that I've ever experienced and I'm blown away by how much I enjoy it.