Chicken Paella Valenciana

Chicken Paella Valenciana

1 C. dried large lima beans (6 oz.)

3 lb. bone-in chicken thighs or 1 chicken (about 3 lb.)

1 lb. fresh Italian (Romano) or regular green beans or thawed frozen Italian green beans

3 T. olive oil

1 C. canned diced tomatoes

About 1 1/2 tsp. salt

1/2 tsp. paprika

1/2 tsp. ground dried turmeric

2 1/2 C. medium-grain white rice

2 lemons (5 oz. each), cut in half

 

Pour lima beans into a colander; sort and remove debris, then rinse and drain beans. In a 4- to 5-quart pan over high heat, bring 2 1/2 to 3 quarts water and beans to a boil; cook for 2 minutes. Cover tightly, remove from heat, and let stand for 1 hour. Drain beans, reserving 2 quarts cooking liquid. Rinse chicken and pat dry. Cut each thigh in half lengthwise along one side of bone; or with a cleaver, cut whole chicken through bones into 2- by 3-inch pieces (see notes). Pull off and discard any lumps of fat. Rinse green beans and remove and discard stem ends and any tough strings; cut beans into 3-inch lengths.  If using a charcoal barbecue (at least 22 in. wide), ignite 160 briquettes (about 9 1/2 lb.) on the fire grate; open dampers. When coals are dotted with ash, in 15 to 20 minutes, spread into an even double layer about 2 inches wider than base of paella pan. Set grill 4 to 6 inches above charcoal. Let coals burn down until they’re hot (you can hold your hand at grill level only 2 to 3 seconds), 5 to 10 minutes. If using a gas barbecue (at least 19 in. wide), turn temperature to high, close lid, and let heat for 10 minutes.  Set a 17-inch paella pan on grill over hot coals or high heat on a gas grill. Add 2 T. oil; with a wide spatula, spread to coat bottom of pan. When oil is hot, add chicken pieces (close lid on gas barbecue); cook, turning once, until lightly browned on both sides, 6 to 12 minutes total.  Add tomatoes and stir until most of the juices have evaporated, 1 to 2 minutes. Stir in remaining 1 T. oil, green beans, 1 1/2 tsp. salt, paprika, and turmeric. Add soaked lima beans and the reserved 2 quarts cooking liquid (if it’s cold, heat in a microwave oven or pan until hot before adding). Note level of liquid in pan: Measure distance from pan rim or handle rivets to level of liquid. (Close lid on gas barbecue.) Bring to a gentle boil.  Boil gently to flavor broth, 25 to 30 minutes (on gas barbecue, regulate heat as needed to maintain gentle boil). Remove about 1 C. broth from pan. Add enough water to match original level of liquid, 3 to 5 C. s. Taste broth in pan, and season to taste with more salt; also taste reserved broth and season with salt. Pour rice in a band down center of pan. Draw a wooden spoon or spatula in a wide zigzag pattern through rice and across pan to distribute rice evenly. Push any grains floating above broth back under. Simmer, without stirring, until rice is tender to bite, 25 to 30 minutes. If rice begins to scorch before its tender, remove pan from heat and let coals burn down to a lower temperature before continuing. (On gas barbecue, close lid and regulate heat so liquid simmers briskly in the beginning, then lower heat when most of the liquid has evaporated; rotate pan occasionally so bottom cooks evenly.) If rice is still firm, drizzle about 1/2 C.  of the reserved broth evenly over the top and cook for a few more minutes; repeat if necessary. (If reserved broth isn’t needed, save for another use.)  With spoon, push aside a little of the top layer of rice to see if there is a brown crust on the bottom; if one hasn’t formed yet, cook a few more minutes (adjust gas heat as necessary to brown, but not burn, rice). Remove from heat and let stand for about 5 minutes. Squeeze juice from lemons over rice. Add salt to taste.

 

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Crab Cakes with Tomato Salsa

Crab Cakes with Tomato Salsa

1 lb. Fresh crabmeat
1/2 C. Chopped red bell pepper
1/2 C. Chopped green onions
3 tsp. Chopped fresh basil
2 tsp. Fresh lemon juice
2 tsp. Mayonnaise
1 tsp. Dijon mustard

1/2 tsp. Hot pepper sauce

Dash of Worcestershire sauce

3 1/4 C. Fresh breadcrumbs from crustless French bread

1 lg. Egg

2 tsp. (1/4 stick) Butter

2 tsp. Vegetable Oil

Tomato salsa

 

Mix first 9 ingredients in large bowl. Season with salt and pepper. Mix in 1/4 cup breadcrumbs and egg. Shape crab mixture into eight 2 1/2-inch-diameter patties, using scant 1/2 cup mixture for each. (Can be made 6 hours ahead. Cover; chill.)  Place 3 cups breadcrumbs in shallow dish. Coat crab cakes in breadcrumbs, pressing to adhere. Melt 1 tsp. butter with 1 tsp. oil in heavy large skillet over medium heat. Add 4 crab cakes and cook until golden brown, about 4 minutes per side. Repeat with remaining butter, oil and crab cakes. Divide among 4 plates. Serve with salsa.

 

Cauliflower Salad

Cauliflower Salad

1 medium Head Cauliflower, cored

1/2 C. Olive oil

2 tsp. Garlic, minced

3 T. Vinegar, red wine

1/2 C. Black olives, cured, diced

1/2 C. Onion, red, diced

1/2 C. Pepper, red bell, diced

3 T. Capers (in brine) drained

 

Separate the cauliflower into small florets. Rinse well in cold water and drain. In a large pot of boiling salted water, cook the florets until al dente, about 5 minutes. Drain and place them on a towel to drain. Pour the olive oil over the cauliflower and toss to coat well.  Add all the remaining ingredients and toss to mix well. Let the salad marinate for several hours at room temperature, stirring occasionally, before serving.

 

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Veggie Sticks and Pesto Dipping Sauce

Veggie Sticks and Pesto Dipping Sauce

4 ribs celery, cut into sticks or, store bought precut celery sticks

4 carrots, peeled and cut into sticks, or 10 oz. store bought package carrot sticks

1 large red bell pepper, seeded and cut into strips lengthwise

8 thin scallions, trimmed

1/2 zucchini, cut into sticks

1 C. basil leaves

1/2 C. flat-leaf parsley tops

1 clove garlic, cracked away from skin

1 lemon, zested and juiced

1/3 C. walnut pieces, a couple of handfuls

1/4 C. grated Parmigiano-Reggiano

1/2 C. extra-virgin olive oil, eyeball it

Salt and freshly ground black pepper

 

Cut and arrange veggie sticks on platter. If you want to cut down on chopping, many veggies can be store bought already cleaned and cut for dipping.  In a food processor, combine basil, parsley, garlic, lemon zest and juice and grind into a paste. Add nuts and cheese and grind again to combine them into the paste. Pulse in the olive oil until it is combined. Transfer to a small dish and season the sauce with salt and pepper, to your taste. Set dipping bowl on veggie platter and serve.

 

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Quick Mediterranean Chicken Thighs

Quick Mediterranean Chicken Thighs

 

2 lb. boneless, skinless chicken thighs (about 8 thighs)

Salt and freshly ground black pepper, to taste

2 tsp. olive oil

1 can (14 ½ ounces) diced fire-roasted tomatoes, with juice

1/4 C. orange juice

5 tsp. minced garlic

4 tsp. capers, rinsed

 

Season the chicken thighs with salt and pepper. In a large nonstick skillet with a lid, heat the oil over high heat. Add the chicken thighs and cook until well browned, about 2 minutes per side.  Add the tomatoes, orange juice, garlic and capers. Bring the mixture to a simmer, then reduce heat to low, cover the pan and cook for 8 minutes.  Uncover the pan and continue cooking, turning the thighs once, until the chicken no longer is pink in the middle and the sauce has thickened, about 10 minutes.

 

Yield: 4 servings

Calories:  265

Fat: 14g

Fiber: 1g

:

Patti’s Potato Salad

Patti’s Potato Salad

3 lb. red-skinned potatoes, well scrubbed Salted water to cover

6 large hard-cooked eggs, divided

1 medium red onion, peeled, finely chopped

1 medium green bell pepper, seeded and finely chopped

2 medium celery ribs, washed, finely chopped

2 tsp. celery seeds or more to taste

2/3 C. mayonnaise

2 T. yellow mustard

3 T. sweet pickle relish

2 jalapeno peppers, seeded and minced, optional

Salt and freshly ground black pepper to taste

Paprika for sprinkling

 

Place the potatoes in a large pot.  Add enough salted water to cover them by 1 inch.  Bring to a boil over high heat. Reduce the heat to medium-low and simmer the potatoes until tender, but not mushy, about 20 minutes, depending on the size of the potatoes. Pour out most of the water and place the pot in the sink. Run cold water over the potatoes for about 2 minutes or until they are cool enough to handle. Drain well. Peel the potatoes and cut them into 1/2-inch cubes. Place in a large bowl. Chop 4 of the hard-cooked eggs and add to the potatoes along with the red onion, green pepper and celery. Sprinkle with celery seeds. Gradually stir in the mayonnaise, mustard, relish and, if desired, minced jalapeno, being careful not to smash the potatoes. Season with salt and pepper to taste. Transfer to a large serving bowl. Slice the remaining 2 hard-cooked eggs and arrange on top of the salad. Sprinkle the top with paprika.  Serve immediately, or chill, tightly covered, in the refrigerator, about 2 hours.

 

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Flank Steak Barbecue

Flank Steak Barbecue

1/4 C. soy sauce

2 T. Worcestershire sauce

3 T. honey

2 T. vinegar

1 to 1 1/2 tsp. garlic powder

1 to 1 1/2 tsp. ground ginger

3/4 C. salad oil

1 green onion, finely chopped

1 flank steak or London broil, approximately 1 1/2 lb.

 

Mix together soy sauce, Worcestershire sauce, honey, and vinegar; blend in garlic powder and ginger. Add oil and green onion.  Place meat in a small non-metallic pan or in a plastic bag and pour mixture over it. Let stand in refrigerator 4 hours or longer, turning meat occasionally. Barbecue over glowing coals 5 minutes each side for medium rare or broil in oven about 2 minutes each side.  Baste occasionally with marinade. Slice on diagonal to serve.

 

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Venison Marinated & Grilled

Venison Marinated & Grilled

2-3 lbs. tenderloin or other tender parts

1 1/2 oz. of blue cheese

1 large clove of garlic

1 tbs. Worcestershire Sauce

1 tbs. Teriyaki sauce

1/2 C. Cooking oil

2 T. Folgers Coffee Crystals

1 T. Soy Sauce

1 T. salt (more if marinade taste bitter but be careful not to get to much).

1 tsp. coarse black pepper

 

Mix all ingredients together (except meat) in a blender.  Put meat and marinade in plastic container for at least 12 hrs.  Cook on Grill to desired doneness, the oil in the marinade will drip off onto the hot coals and the smoke will help flavor the steaks.

 

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Toad in the Hole

Toad in the Hole

1 C. All-purpose flour
2 Eggs
1 C. Milk
1/2 tsp. Salt
Freshly Ground black pepper
1 lb. Small, fresh pork sausages

To make the batter in a blender, combine the flour, eggs, milk, salt and a few grindings of pepper in the blender jar, and blend at high speed for 2 or 3 seconds. Turn off the machine, scrape down the sides of the jar, and blend again for 40 seconds. To make the batter by hand, beat the eggs and salt with a whisk or a rotary or electric beater until frothy. Slowly add the flour, beating constantly. Then pour in the milk in a thin stream and beat until the mixture is smooth and creamy. Refrigerate the batter for at least 1 hour. Place the sausages side by side in a heavy 10 to 12 inch (25 to 30 cm) skillet, and prick them once or twice with the tines of a fork. Sprinkle them with 2 tablespoons (30 ml) of water, cover the pan tightly, and cook over low heat for 3 minutes. Then remove the cover, increase the heat to moderate, and continue to cook, turning the sausages frequently with tongs or a spatula, until the water has completely evaporated and the sausages have begun to brown in their own fat. Arrange the sausages in a single layer in a baking tin or dish about 6 by 10 inches (15×25 cm) and 2 inches (5 cm) deep, and moisten them with 2 tablespoons (30 ml) of their drippings. Keep them at least an inch (2.5 cm) apart. Then pour the batter over them and bake in the middle of a preheated 400F (200C) oven for 30 minutes, or until the pudding has risen over the top of the pan and is crisp and brown.

 

Authentic White Clam Sauce

Authentic White Clam Sauce

2 cloves garlic, minced

2 T. olive oil

2 T. butter

2 6.5 oz cans minced or chopped clams

1 T. chopped fresh parsley

1 T. chopped fresh basil

1/4 C. white wine

 

In a medium saucepan over medium heat, sauté garlic in oil and butter. Add remaining ingredients and bring to a boil.  Reduce heat and simmer 5 minutes. Serve over hot cooked pasta with grated parmesan cheese. Variation: Add 1 can whole tomatoes, drained and 1 tsp. fresh thyme leaves before bringing sauce to boil.

 

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Fast Pea Soup

Fast Pea Soup

1 10 oz. package frozen peas

2 green onions, chopped

2 C. low-fat reduced sodium chicken broth

1/2 tsp. dill weed

8 oz. plain lowfat yogurt

 

Combine peas, onions, 1/4 C. of the chicken broth and dill in microwave safe dish.  Cover and cook on high till peas are extremely tender (8-10 minutes).  Cool, then add the rest of the chicken broth.  Pour half of the pea mixture into a food processor or blender and blend until smooth.  Transfer to another container and process the rest.  Cover the pea mixture and chill until serving time.

 

With a wire whisk, blend in 8 oz. of yogurt.  Garnish each serving bowl with an extra dollop of yogurt, if desired.

 

Slowcooker Asian Short Ribs

Slowcooker Asian Short Ribs

Slowcooker Short RIbs1/2 C. low-sodium soy sauce

1/3 C. brown sugar

1/4 C. rice vinegar

2 cloves of garlic, peeled and smashed

1 T. grated fresh ginger

1/2 tsp. crushed red pepper

8 beef short ribs (about 4 lb.)

4 medium carrots, peeled and halved crosswise

1 small green cabbage

2 T. cornstarch

1 T. sesame oil

4 scallions, thinly sliced

 

In a 4-6 quart slow cooker, combine the soy sauce, sugar, vinegar, garlic, ginger, and red pepper.   Add Short ribs and carrots and arrange in a single layer.  Cook, covered, on high for 7-8 hours on low or until the meat is tender and easily pulls away from the bone. Transfer the short ribs and carrots to plates.  With a large spoon or ladle, skim the fat from the cooking liquid and discard.  Turn the slow cooker to high. In a small bowl, whisk together the cornstarch with 1 T. of water until smooth. Whisk into the cooking liquid and cook until thickened, 2 to 3 minutes.  Stir in the sesame oil. Spoon the sauce over the short ribs and vegetables and sprinkle with scallions.

 

Asian Pinwheel Steaks with Noodle and Cabbage Sauté

Asian Pinwheel Steaks with Noodle and Cabbage Sauté

Coarse salt

1/2 lb. angel hair pasta

1/3 C. roasted unsalted peanuts

2 C. fresh ready-to-eat baby spinach leaves

1/2 C. fresh flat-leaf parsley leaves (a couple of generous handfuls)

1/4 C. cilantro leaves (half as much as the parsley)

3 garlic cloves, chopped

Zest and juice of 1 lemon

3-inch piece of fresh ginger, peeled and grated, divided

4 T. tamari (dark aged soy sauce, found in the international aisle), divided

6 scallions, chopped, divided

Salt and freshly ground black pepper

Pinch of cayenne pepper or a dash of hot sauce, such as Tabasco

1/4 C. plus 2 T. vegetable oil, plus some for drizzling, divided

2 3/4-inch-thick New York strip steaks

Metal skewers

1 sack (16 oz.) shredded cabbage “slaw mix” (on the produce aisle)

2 T. rice wine vinegar (eyeball it)

1 C. chicken stock or broth

 

Preheat the oven to 500 degrees. Bring a large pot of water to a boil, add salt and the pasta, and cook until al dente, with a bite to it. Drain and run under cold water to stop the cooking process. While the pasta water is heating, in the bowl of a food processor, place the peanuts, spinach, parsley, cilantro, three fourths of the garlic, the lemon zest and juice, one third of the ginger, 1 T. of the tamari, one fourth of the chopped scallions, a little salt and pepper, and the cayenne and pulse-grind the ingredients to form a paste. While the machine is still running, slowly pour in the 1/4 C. of vegetable oil. Taste and adjust the seasonings; reserve. Place steaks several inches apart between layers of wax paper. With a meat mallet or a heavy-bottomed pan, lb. the steaks to half their thickness. Season each steak with salt and pepper on both sides. Cover each steak with a thin layer of the peanut filling. Roll the steaks tightly and cut each in half across. Secure the pinwheels with a carefully placed skewer and set the 4 pinwheels on a rimmed baking sheet. Drizzle with a little oil and roast for 12 to 15 minutes. While the pinwheels are cooking, heat a large skillet over medium-high heat with the remaining 2 T. of vegetable oil (twice around the pan). Add the cabbage, the remaining ginger and the remaining garlic and cook for 2 minutes. Add the remaining 3 T. of tamari, the rice wine vinegar, and chicken stock. Bring up to a simmer and add the reserved noodles and the remaining scallions. Toss to coat and continue to cook for 1 minute to heat the noodles through. Taste to adjust the seasoning with more tamari or salt and pepper. To serve, remove the skewers and transfer the pinwheels to dinner plates. Serve some of the noodle and cabbage sauté alongside.

Tawnya’s Pina Colada Cookies

Tawnya’s Pina Colada Cookies

4 C. all-purpose flour
1 C. firmly packed brown sugar
1/2 tsp. salt
2 eggs
1 1/2 tsp. baking soda
1 (20 oz.) crushed pineapple, drained
1/2 tsp. baking powder
1 C. vegetable shortening
1/2 C. flaked coconut
1 C. granulated sugar
1 1/2 tsp. vanilla or rum extract

Preheat oven to 350. In a medium sixed bowl, combine flour, salt, soda and powder. In a large bowl, cream together the sugar and shortening until smooth and fluffy. Add the eggs, pineapple and vanilla; beat thoroughly. Gradually add the flour mixture by teaspoonfuls onto greased cookie sheet. Sprinkle each cookie with a pinch of coconut. Bake 12 to 15 minutes.

Asian Beef

Asian Beef

4 1/2 oz. beef, loin cut

1 C. fresh snow peas

1 bell pepper

1 green onion

1 tsp. canola oil

1 clove garlic

2 T. teriyaki sauce

2/3 T. sesame seeds

 

Prepare rice according to recipe directions, omit salt. Slice beef into half-inch strips on a separate cutting board. Chop green onion; core, seed and slice pepper into strips; mince garlic, set aside. Wash and trim snow peas, set aside. In a nonstick skillet, heat oil on low-medium heat and sauté garlic for 1-2 minutes, until golden. Raise heat to medium and add beef: stir-fry for 1-2 minutes, add vegetables and teriyaki sauce and stir-fry about 5-6 minutes, until vegetables are tender, but still crisp. Serve over rice with a sprinkle of sesame seeds.

Asiago Chicken and Cavatappi

Asiago Chicken and Cavatappi

1 1/2 C. uncooked cavatappi pasta (5 oz.)

3/4 C. boiling water

1/2 C. julienne strips sun-dried tomatoes (not oil-packed)

1 lb. boneless skinless chicken breasts cut into 1/2-inch pieces

1/4 tsp. garlic pepper

1/4 tsp. salt

2 C. frozen baby bean and carrot blend (from 1-lb. bag)

1/4 C. chopped fresh parsley

1/4 C. shredded Asiago cheese (1 oz.)

 

Cook and drain pasta as directed on package. Meanwhile, pour boiling water over tomatoes; let stand 10 minutes.    Meanwhile, spray 12-inch nonstick skillet with cooking spray; heat over medium heat.  Cook chicken, garlic pepper and salt in skillet 2 to 3 minutes, stirring constantly, until chicken is brown. Stir in tomato mixture and vegetables. Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are crisp-tender.    Stir in pasta; cook and stir until thoroughly heated. Stir in parsley. Sprinkle with cheese.

 

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Arugula and Red Onion Salad

Arugula and Red Onion Salad

3/4 lb. Arugula leaves

1 medium Size red onion cut into Thin slices

1 tsp. Finely chopped garlic

1 T. Red-wine vinegar

3 T. Olive oil

Salt and fresh ground Pepper

 

Pick over the arugula leaves and remove and discard any tough stems. Rinse and drain the leaves. Pat dry. Place the leaves in a salad bowl. Add the onion slices, garlic, vinegar, oil, salt and pepper. Toss and blend well. Serve.

 

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Artichoke Heart & Red Pepper Bites

Artichoke Heart & Red Pepper Bites

6 oz. marinated artichoke hearts in oil

6 oz. roasted bell peppers

1 small chopped onion

2 minced cloves garlic

4 eggs

2 C. shredded Cheddar cheese

1/4 C. dry bread crumbs

2 T. chopped fresh parsley

Dash hot pepper sauce

Freshly ground black pepper

 

Preheat the oven to 350 degrees and grease an 8 inch baking dish. Drain the artichoke hearts, reserving 2 T. of the oil. Drain the roasted peppers and discard the liquid. Finely chop the artichoke hearts and peppers and set aside. Heat a large skillet over medium heat. Add the reserved oil, onion, and garlic. Cook for five minutes, or until soft and translucent. Remove from the heat and cool slightly. Beat the eggs in a large bowl until thick and lemon colored. Beat in the remaining ingredients along with the artichoke hearts, peppers, and onion mixture. Pour into the prepared pan. Bake for 30 minutes, or until pale golden brown. Cool for 15 minutes, and then cut into one inch squares. Tightly wrap and refrigerate for up to 2 days, or freeze for up to a month. Serve cold, at room temperature, or gently reheated in a 300 degree oven for 5-10 minutes.

Fat Smash Lentils with Grilled Mushrooms, Asparagus and Asparagus Broth

Fat Smash Lentils with Grilled Mushrooms, Asparagus and Asparagus Broth

2 C. Mushrooms

3 tsp. Olive Oil

3 C. Cooked Lentils

1 clove Garlic, minced

1 C. steamed and chopped Asparagus (save woody ends for broth)

2 tsp. Basil, chiffonade (reserve stems for broth)

Salt and Pepper

 

Broth:

2 tsp. Olive Oil

1/4 C. each diced carrot, onion and celery

2 cloves Garlic, whole

2 tsp. White Wine

1/2 C. asparagus ends, roughly chopped

3 C. Vegetable Broth

1 Bay Leaf

Basil Stems

Salt and Pepper

 

Broth: Heat olive oil over medium heat and sweat carrot, onion, celery and garlic for two minutes. Add white wine and cook another minute. Add asparagus, broth, basil, and bay leaf. Reduce heat and simmer 20 minutes. Strain and set aside.  Meanwhile toss mushrooms with 2 tsp. olive oil and grill them on medium heat for two minutes per side. Let mushrooms cool, then slice. Heat one tsp. olive oil in sauté pan over high heat; add garlic and sweat until aromas are released. Add lentils, mushrooms and asparagus and cook for one minute over high heat. Add asparagus broth and bring to a summer. Heat through until all ingredients are hot. Remove from heat; add fresh basil; season to taste with salt and pepper and serve.

Fat Smash BBQ Beef Tenderloin

Fat Smash BBQ Beef Tenderloin

8 oz. Filet Mignon

2 pinches Ground Red Chili Pepper

2/3 tsp. Ground Fennel Seeds

2 pinches ground Ginger

2 pinches Ground Black Pepper

2 pinches salt

 

Combine seasonings in a bowl. Rub spices into beef. Let meat set refrigerated for at least 20 minutes for spices to blend. (Meat can be refrigerated overnight before grilling.) Cook beef over medium heat in covered grill 30 to 40 minutes per 1 lb. Turn occasionally, until meat thermometer reads 140°F. Let stand 5 to 10 minutes to let the juices settle, before slicing thinly.

Fat Smash Baked Bean and Chicken Stew

Fat Smash Baked Bean and Chicken Stew

4 oz. Roasted Skinless Chicken Breasts

2 oz. Bush’s Best Homestyle Baked Beans

2 oz. S&W Butter Beans

2 oz. Progresso Dark Red Kidney Beans

1/4 C. chopped White Onion

2-2/3 tsp. Del Monte Ketchup

2 tsp. Country Dijon Mustard

2 tsp. Worcestershire Sauce

1 tsp. B&G Dark Molasses

1 tsp. Brown Sugar

 

Preheat oven to 350°F. Combine all ingredients in an oven safe casserole dish. Mix until all ingredients are blended. Bake, uncovered, for 55 to 60 minutes.

Seared Tuna with Fennel Seed and Caper Brown Butter

Seared Tuna with Fennel Seed and Caper Brown Butter

Seared Tuna with Fennel Seed and Caper Brown Butter1-1/2 Tbs. fresh lemon juice
1 Tbs. capers, drained, coarsely chopped if large
6 Tbs. unsalted butter, cut into six pieces
1/4 C. heavy cream
4 1-inch-thick tuna steaks (6 to 8 oz. each)
1 Tbs. fennel seeds, crushed
3/4 tsp. kosher salt
1/2 tsp. freshly ground black pepper
2 Tbs. vegetable oil

Put the lemon juice and capers in a 1-qt. heatproof measuring C.. Bring the butter and cream to a brisk simmer in a small saucepan over medium heat, whisking often. The mixture will look homogenous at first and then will separate and begin to turn golden brown. Continue to whisk until it turns a dark rust color, about 10 minutes total. Carefully pour the brown butter mixture into the lemon juice; the butter will boil up and sputter. Whisk to combine and return to the saucepan, off the heat. Sprinkle the tuna on both sides with the fennel seeds, salt, and pepper. Heat the oil in a 10- to 12-inch heavy skillet (preferably cast iron) over medium-high heat until shimmering hot. Sear the tuna on both sides until done to your liking, about 2 minutes per side for medium rare (still raw in the middle) or 3 minutes per side for medium (just pink in the middle). Transfer the tuna to plates. If necessary, quickly reheat the sauce. Serve the tuna drizzled with the sauce.

Yield: 4 servings
Calories: 600
Fat: 33g
Fiber: 0g

Fat Smash Creamless Cauliflower Gratin

Fat Smash Creamless Cauliflower Gratin

1 tsp. EVOO

1/2 Onion, julienned

1 head Cauliflower, sliced into 1/4” thick pieces

1 clove Garlic, minced

1 tsp. White Wine

1 1/2 C. Chicken Stock

1 T. chopped Parsley

2 tsp. chopped Thyme

1 tsp. grated Parmesan Cheese

Salt and Pepper

 

In oven proof sauté pan, heat olive oil over medium low heat. Add onion and cook until soft and caramelized, about four minutes. Add cauliflower and sweat a few minutes. Add garlic and cook 30 seconds. Add wine and cook another minute. Add stock, stir in parsley and thyme. Cover with foil and bake in 400 oven for 20 minutes. Remove foil, sprinkle with cheese and broil a few minutes, until browned on top.

Cheesy Potato Fans

Cheesy Potato Fans

Peel or leave the skins on medium size baking potatoes. Slice them into about one-quarter inch thick slices, without going all the way through. Put a thin slice of onion and a small piece of cheese between the potato slices, give a brushing with some melted butter and sprinkle with salt and pepper. Wrap tightly in foil and place on the grill about an hour and a half before serving time. When the potato feels soft through the foil, it’s done.

 

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Bulgogi (Korean Barbecued Beef)

Bulgogi (Korean Barbecued Beef)

1 lb. minute steak

2 T. sugar

4 T. soy sauce

2 T. dark sesame oil

1 t. ground sesame seeds

4 T. chopped green onion

3/4 t. garlic powder

3/4 t. black pepper

 

Combine all ingredients except beef. Marinate beef in mixture at least fifteen minutes. Discard marinade. Best grilled over a charcoal fire, but can be pan fried.

 

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Fat Smash Garbanzo Beans with Chicken, Broccoli, and Tomato Broth

Fat Smash Garbanzo Beans with Chicken, Broccoli, and Tomato Broth

3 C. Garbanzo Beans, cooked

2 Boneless, Skinless Chicken Breasts, julienned

1 T. Olive Oil

2 C. Broccoli, steamed and chopped

 

Marinade:

 

2 T. Fresh Lemon Juice

2 tsp. Fresh Oregano, chopped

4 T. Fresh Basil, cut into chiffonade (thin strips)

1 clove Garlic

1 T. Extra Virgin Olive Oil

To taste Salt and Pepper

 

Tomato Broth:

3 Roma Tomatoes, roughly chopped

1 T. Olive oil

1 bunch Basil stems (after leaves have been removed for marinade)

1 Bay leaf

3 C. Chicken Broth

2 ea Garlic cloves, whole

1/4 C. ea Carrot, onion, celery, chopped

1 T. White wine

To taste Salt and Pepper

 

To make tomato broth, heat olive oil over medium heat and sweat carrots, onions, celery and garlic cloves, approximately 2 minutes. Add white wine and cook for 1 minute. Add tomatoes, broth, bay leaf, and basil stems. Reduce heat and simmer for 20 minutes. Strain and set aside. Combine marinade ingredients, add chicken, and let stand in refrigerator for 20 minutes. Drain marinade. Heat 1 T. olive oil in a sauté pan over high heat and cook chicken until fully cooked (test one piece by cutting into it). Add garlic and briefly sweat until aromas are released. Add garbanzo beans and cook for 1 minute over high heat. Add tomato broth, bring to a simmer, and add broccoli. Heat through until all ingredients are hot. Remove from the heat, add fresh herbs, season to taste with salt and pepper, and serve.

Braised Onions, Shallots and Leeks

Braised Onions, Shallots and Leeks

1 tsp. extra virgin olive oil

3 red onions cut into thick wedges

Fresh basil, minced, or dried basil

Juice of 1 lime

4 or 5 shallots, halved

3 Vidalia (or yellow) onions, cut into thick wedges

3 leeks, cut lengthwise, rinsed well and sliced into 2″ lengths

 

Heat oil in deep skillet over low heat. Add onions and cook, stirring until they begin to soften, about 10 minutes. Add shallots and cook, stirring, 4-5 minutes. Add leeks and cook, stirring, until bright green and tender, 5 minutes. Add a little water and a sprinkling of basil. Cover and simmer until any remaining liquid has been absorbed. Remove from heat and stir in lime juice.

Fat Smash Corn Salad

Fat Smash Corn Salad

3 Portobello Mushrooms, chopped

1/3 C. Balsamic Vinegar

1/3 C. Olive Oil

4 tsp. Water

Pinch of brown or white Sugar

1/2 lb. Sweet Yellow Corn

1 C. Grape Tomatoes, halved

1 medium Onion, chopped

1/4 to 1/2 lb. Baby Lettuce

1 Bell Pepper, chopped

1/2 C. Chopped Parsley

1/2 C. chopped Chives

Salt and Pepper

 

Marinate mushrooms for 45 minutes in vinegar, olive oil, water and sugar. While mushrooms marinate, mix corn, tomatoes, onion, lettuce, pepper, parsley, chives salt and pepper in a large bowl. Drizzle marinated mushrooms over salad and serve.

Parmesan Crisps

Parmesan Crisps

3/4 C. Finely shredded Parmesan cheese
11/2 tsp. all-purpose flour

 

Preheat oven to 350°F and line a lightly greased baking sheet with parchment paper. In a small bowl stir together Parmesan and flour. On prepared baking sheet spoon level tablespoons of mixture in mounds 4 inches apart and spread mounds gently into 3 1/2-inch-long ovals. Bake crisps in middle of oven until golden, 8 to 10 minutes. Cool crisps completely on baking sheet and remove carefully with a metal spatula. Crisps may be made 2 days in advance and kept between layers of wax paper in an airtight container at room temperature.

Braised Carrots with Orange and Capers

Braised Carrots with Orange and Capers

2 T. olive oil

1 lb. carrots, peeled, end trimmed, and cut into 2-inch lengths

Sea salt or kosher salt

1 medium onion, halved and thinly sliced

2/3 C. thinly sliced celery

1 1/2 tsp. minced garlic

1 can (14 1/2 oz.) diced tomatoes

1 C. low-sodium vegetable or chicken broth

1/2 orange (including peel), rinsed, ends trimmed, and chopped (discard seeds)

1 tsp. minced fresh thyme leaves or 1/2 tsp.  dried thyme

2 T. drained capers

2 T. chopped Italian parsley

 

Pour 1 T. olive oil into a large frying pan over medium-high heat. When hot, add carrots, sprinkle lightly with salt, and turn to brown on all sides, about 4 minutes total. Remove from pan. Add onion, celery, and garlic to pan; stir often until vegetables are soft but not browned, about 2 minutes. Add tomatoes, chicken broth, orange, thyme, and the carrots to pan. Bring to a simmer, cover, and cook, stirring occasionally, until carrots are very tender when pierced, about 1 hour. Meanwhile, pour remaining T. olive oil into a small frying pan over medium-high heat. When hot, add capers and cook until they begin to peel back, about 1 1/2 minutes.  Spoon braised carrots into a serving bowl or onto plates and top with capers and parsley.

 

Yield:

Calories:

Fat:

Fiber:

Fat Smash Kidney Beans with Sautéed Shrimp and Asparagus

Fat Smash Kidney Beans with Sautéed Shrimp and Asparagus

3 C. Kidney Beans, cooked and drained

12 oz. Raw Shrimp, peeled and deveined

1 T. Olive Oil

2 T. White Wine

2 C. Asparagus, steamed and chopped

2 C. Vegetable Stock

1 T. each Fresh Basil and Thyme, chopped

To taste Salt and Pepper

 

Marinade for Shrimp:

2 T. Fresh Lemon Juice

2 tsp. Fresh thyme, chopped

4 T. Basil, chiffonade

1 clove Garlic

1 T. Extra Virgin Olive Oil

To taste Salt and Pepper

 

Combine marinade ingredients, add shrimp, and let stand in refrigerator for 20 minutes. Drain marinade. Heat 1 T olive oil in a sauté pan over high heat and cook shrimp for 2 minutes per side. Add garlic and briefly sweat until aromas are released. Add kidney beans and white wine and cook for 1 minute over high heat. Add stock, bring to a simmer, and add asparagus. Heat through until all ingredients are hot and shrimp is a white, opaque color. Remove from the heat, add fresh herbs, season to taste with salt and pepper, and serve.

Fat Smash Banana Nut Pancakes

Fat Smash Banana Nut Pancakes

1 Medium Egg

3/8 C. Raw English Walnuts-Chopped

1-1/4 C. Flour

1-1/2 C. Skim Milk

1 C. Mashed Banana

1 tsp. Baking Powder

1 tsp. Baking Soda

1 pinch Salt

1 T. Clover Honey

 

Combine flour, baking powder, baking soda, salt and chopped nuts. In a smaller bowl, combine egg, honey, mashed banana and milk. Wisk together. Add liquid to dry ingredients. Stir until blended. Pour batter onto hot, lightly oiled griddle or electric fry pan. When bubbles appear in batter, turn over pancakes. Cook until golden brown.

Blueberry Bread Pudding

Blueberry Bread Pudding

2 C. milk

1 C. sugar

1 C. heavy cream

4 large eggs

3 large egg yolks

2 tsp. vanilla extract

2 C. fresh blueberries, cleaned and picked over

1/2 C. unsalted shelled pistachio, blanched and skinned (2 ounces without shell)

 

Preheat oven to 375°F. Place corn bread pieces in large bowl.  Whisk light & heavy cream, sugar, eggs, egg yolks, and vanilla and cinnamon in bowl till all incorporated together.  Poor egg mixture over bread.  Add blueberries and pistachios and toss to gently coat.  Transfer mixture to a Sprayed 10-inch baking pan, lines with parchment paper covering baking dish with foil.  Bake pudding 45 minutes.  Remove foil and bake until tester center comes out clean, about 35 minutes longer.  Remove bread pudding from oven and cool.  When cool, un-mold pudding by turning upside down on cutting board, remove parchment paper and cut bread pudding into designated shapes or squares.  Reheat and serve warm with whipped cream & blueberry coulis.

Bees in the Herb Garden Dip or Dressing

Bees in the Herb Garden Dip or Dressing

1 pint sour cream

6 tsp. honey

2 tsp. thawed, undiluted orange juice

2 tsp. Dijon mustard

2 tsp. cream-style horseradish

2 tsp. rosemary, crushed

1 tsp. chervil, crushed

1 tsp. basil, crushed

¾ tsp. salt

1/2 tsp. white pepper

1/4 tsp. garlic powder

Combine all ingredients; mix well.  Refrigerate, covered, several hours to blend flavors.  Stir before using.  Use as a dip for chips, shrimp, ham cubes, vegetable dippers, ripe olives and pineapple chunks.  Use as a salad dressing for green and fruit salads.

Sunset Tomato Salad

Sunset Tomato Salad

2 lg. Yellow Tomatoes, seeded and chopped into 1” cubes
2 lg. Beefsteak Tomatoes, seeded and chopped into 1” cubes
¼ tsp. EVOO
3 T. Balsamic Vinegar
¼ C. fresh Basil, chopped
½ tsp. Oregano, chopped
Salt and Pepper
12oz. Spring Lettuce Mix

Divide lettuce between 4 serving plates. Toss tomatoes with remaining ingredients and use a quarter of the mixture to top each plate of lettuce.

Fat Smash Turkey Kielbasa Stew

Fat Smash Turkey Kielbasa Stew

1/4 lb. Oscar Mayer Louis Rich Turkey Kielbasa

1 tsp. Shredded Swiss Cheese

3/8 Medium Apple

2 White Onion Rings

1/3 lb. Red Potatoes

1/4 lb. Sauerkraut

1/4 C. Chicken Stock

1 pinch Ground Caraway Seeds

 

Place half the sliced Kielbasa in a crockpot and top with sauerkraut. Cover with remaining sliced kielbasa, cored apple rings and onion rings. Top with quartered potatoes. Add chicken stock and sprinkle with caraway seeds. Cover and cook on high heat 4 hours or until potatoes are tender. Serve sprinkled with shredded swiss cheese.

Bloomin’ Onion Bread

Bloomin’ Onion Bread

Bloomin’ Onion Bread1 unsliced loaf sourdough bread
12-16 ounces Monterey Jack cheese, thinly sliced
1/2 C. butter, melted
1/2 C. finely diced green onion
2 tsp. poppy seeds

Preheat oven to 350 degrees. Cut the bread lengthwise and widthwise without cutting through the bottom crust. This can be a little tricky going the second way but the bread is very forgiving. Place on a foil-lined baking sheet. Insert cheese slices between cuts. Combine butter, onion, and poppy seeds. Drizzle over bread. Wrap in foil; place on a baking sheet. Bake at 350 degrees for 15 minutes. Unwrap the bread and bake 10 more minutes, or until cheese is melted.

Bacon and Scallion Corn Muffins

Bacon and Scallion Corn Muffins

1/4 lb sliced lean bacon

1/3 C. thinly sliced scallion

1 C. yellow cornmeal

2/3 C. all-purpose flour

1 tsp. double-acting baking powder

1 tsp. baking soda

1/2 tsp. salt

2 large eggs

3 T. unsalted butter, melted and cooled

1 1/2 C. sour cream

1/4 C. milk

 

Cook bacon until it is crispy. Blot with paper towels& crumble it. Drain off all but 1 T. of the fat from the skillet, and use remaining bacon grease to cook the onion over moderately low heat, stirring, until it is softened. Into a bowl sift together the cornmeal, flour, baking powder, baking soda, and salt. In another bowl whisk together the eggs, butter, sour cream, and milk. Stir in bacon, onion, and cornmeal mixture, and beat the batter well. Divide the batter among 12 well-buttered 1/3-C. muffin tins and bake the muffins in the middle of a preheated 425 degree F. oven for 20 minutes, or until they are golden. Turn the muffins out onto a rack and let them cool.

 

 

Yield:

Calories:

Fat:

Fiber:

Fat Smash Lentils

Fat Smash Lentils

1 1/2 C. French Lentils

1 tsp. diced Carrot

1 tsp. diced Celery

1 tsp. diced Onion

1 clove Garlic, minced

1 tsp. diced Mushrooms

1 tsp. EVOO

2 tsp. Red Wine

2 1/2 C. Chicken Stock

1 Bay Leaf

Salt and Pepper

 

In saucepan over medium heat sweat lentils, carrot, celery, onion, garlic and mushrooms in olive oil. Add red wine and cook for two minutes. Add chicken stock and bay leaf. Simmer under tender and liquid is absorbed, approximately 60-90 minutes. Remove Bay Leaf and serve.