Tag Archive for black beans

FFF | August 8, 2010
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Grilled Lamb Chops with Cilantro Pesto and Southwestern Quinoa

The past three weeks have been a whirlwind, I was offered the incredible opportunity to intern at the Food Network with the culinary production team on Iron Chef America.  Before I knew it I was up everyday at 5:30 am, groggy but excited to be working on a culinary institution like Iron Chef.  I was working up close and personal with some of the country’s best chef’s, learning about new and exotic secret ingredients, and discovering how a live action cooking show comes together.  I have so much that I want to share about my experience (most of which I am legally forbidden to repeat) and am working on putting the lessons I learned from watching these chef’s up close and personal into words.  Plus, i’ll be launching a new secret ingredient project thanks to all the Iron Chef pantry ingredients I was able to take home when we wrapped.  In the meantime, I wanted to share some long overdue new recipes with you to enjoy.

When I wrapped up my internship on Friday I was sad, but also slightly relieved as I have been going a million miles an hour between that, school, and my part time job hostessing.  Needless to say, I wanted to do nothing more than cook a great meal at home, enjoy a glass of wine, and watch a movie to unwind.  I got to take home some beautiful lamb chops from one of the shoots and wanted to find a way to serve them outside of the traditional greek flavors i’m used to seeing them paired with.  I’ve been picking up fresh herbs in abundance and making pestos to maximize not only their flavor, but shelf life too.  I was playing around with cilantro the other day and came up with this spicy, bright flavored pesto featured below.

My friend Jen took me on an adventure in the East Village a few months ago to some awesome bars, my favorite being Elsa, but also included a visit to the cutest, tastiest little taco shop i’ve seen since being in New York called the Snack Dragon.  Located on Avenue B and 3rd st., the Snack Dragon serves up tacos, burritos, quesadillas and more in So-Cal fashion to hungry drinkers who have a hankering for some non-greasy bites.  On my first visit I was introduced to this delectable little bowl of quinoa called “Quack ‘n Cheese” and was instantly transformed.  It was my first time trying quinoa, a South American grain high in protein that has a slightly crunchy consistency.  They topped theirs with beans, corn, cheese, and sour cream and it was down right addicting!  I have been back a few times since and vowed to recreate it at home.  I’m excited to say that my version came out just as good, if not better, and it is one I will be adding to my frequently cooked list.

These two dishes paired together go great and the flavors really compliment each other, but would be perfect on their own too.  If you have never cooked quinoa before I encourage you to try this recipe and discover the tasty grain for yourself.

Grilled Lamb Chops with Cilantro Pesto

Pesto doesn’t just have to be made with basil, switch it up with a vibrant herb like cilantro and incorporate mexican flavors with jalapeno and lime.  This pesto is a perfect compliment to lamb, plus this recipe makes enough to use in other applications like quesadillas and pasta salads.

Serves 4

For the Cilantro Pesto

Ingredients

  • 1/2 cup unsalted raw almonds, roasted until fragrant, cooled
  • 2 garlic cloves
  • 2 cups cilantro
  • 1 jalapeno, rough chopped, seeds removed
  • Juice from 1 lime, plus 2 teaspoons zest
  • 1 cup extra virgin olive oil, approximately
  • Salt and pepper

Directions

  1. In the bowl of a food processor fitted with a steel blade, add in almonds, garlic, cilantro, jalapeno, lime juice and zest.  Process until the mixture becomes finely minced and begins to form a solid mass in the bowl. Scrape down the sides of the bowl with a spatula.
  2. Turn the processor back on and stream in extra virgin olive oil slowly until the mixture is fully incorporated and is moist, but not pooled with oil.  How much oil you will need will depend on how much cilantro is in your bowl, so don’t worry so much about measurements.  It is easiest to stream it in straight from the bottle.  Adjust amount of oil as needed based on your preference.
  3. Taste the pesto and add salt and pepper until well seasoned.  Pulse 10 seconds to incorporate seasoning.  Reserve for later use.

Note: If you only have salted almonds on hand just be careful with the addition of salt when making the pesto, taste it before you salt it to ensure it doesn’t become too salty.  The process of roasting the almonds before they are used in the pesto enhances their flavor and releases essential oils.

For the Grilled Lamb Chops

Ingredients

  • 8-12 lamb chops, frenched
  • Canola oil
  • Salt and pepper
  • Lime wedges, for garnish
  • Cilantro, for garnish

Directions

  1. Pre-heat your grill or grill pan on high heat for at least 10 minutes.  (You can also preheat your oven to 375 if you plan on cooking your chops off in the oven after grilling.)
  2. Remove any excess fat or tissue around the bone of the chop, but be sure not to remove too much fat around the meat itself.
  3. Coat the chops lightly in oil and season both sides with salt and pepper.
  4. Turn down the heat on the grill to medium high.
  5. Place the chops on the grill at a 30 degree angle and let cook 2 minutes, then rotate 30 degrees in the opposite direction and cook an additional 2 minutes.  Flip the chops and repeat the previous process.  This ensures you get even, nice grill marks on your chop.
  6. For a medium rare chop, remove from the grill and let rest at least 5 minutes.  If you prefer a more cooked chop, place then on a sheet tray and cook in a 375 degree oven for 2-5 minutes to increase the internal temperature.
  7. After the chops have rested at least 5 minutes, spoon a thin layer of the cilantro pesto on each plate and place the chops on top.  Spoon some more of the pesto on top of each chop and garnish with lime wedges and a few springs of cilantro.

Note: Depending on the size of your lamb chops, two per person may be sufficient.  The chops I used (pictured above) were on the small side so three was the perfect amount.  For presentation purposes using lamb chops that have been frenched (or rib bones scrapped clean) is ideal, but it’s not required.

Southwestern Quinoa

Inspired by the addictive late-night snack “Quack ‘n Cheese” at the Snack Dragon in the East Village, this super flavorful dish is a great way to try quinoa for the first time, or discover a new way to love it.  The southwestern flavors of charred corn, black beans, cilantro and chipotle peppers add a kick to this basic gluten-free grain. The best part: this dish is just as good hot as it is cold, so it can be prepared in advance and would make a great addition to a picnic or bbq.

Serves 2 as a main dish, or 4 as a side

Ingredients

  • 1 cup red quinoa, rinsed and drained
  • 2 cups chicken stock (water or vegetable stock can also be substituted)
  • 2 ears of corn
  • 1 cup canned black beans, rinsed and drained
  • Juice of 1 lime, reserving 1 tablespoon
  • 1/2 cup cilantro, finely chopped
  • 1 tablespoon extra virgin olive oil, plus more to drizzle on quinoa
  • 2 teaspoons ground cumin
  • 1/2 cup sour cream
  • 1 tablespoon liquid from canned chipotle peppers in adobo sauce
  • 1/2 cup shredded cheese (I used smoked mozzarella, but whatever you like works)
  • Salt and pepper
  • Cilantro spring, for garnish

Directions

  1. Heat your grill or grill pan on high heat for at least 10 minutes
  2. Shuck the ears of corn and wrap in aluminum foil.  Place on the grill and cook, turning every few minutes, until the corn is cooked through and the kernals begin to brown.  Remove from foil and grill an additional 2 minutes to char the corn.  Let corn cool, then cut off kernels and reserve.
  3. Pour the chicken stock into a medium size saucepan and stir in quinoa.  Bring to a boil, reduce to a simmer, and cover.  Cook for approximately 10-15 minutes, or until all the liquid has been absorbed and the quinoa is fluffy. Season with salt and pepper and drizzle with extra virgin olive oil, stir and cover to keep warm.
  4. Add the charred corn, black beans, lime juice, cilantro, oil, and cumin into a bowl and mix well.  Season with salt and pepper to taste.  Let sit out at room temperature while the quinoa cooks.
  5. Mix the sour cream, 1 tablespoon lime juice, and chipotle liquid in a small bowl until incorporated.  Taste and adjust seasoning based on level of heat desired.
  6. Fluff the quinoa with a fork and spoon into a serving bowl.  Sprinkle shredded cheese on top of warm quinoa. Spoon on the corn and black bean mixture and a scoop of the chipotle sour cream.  Garnish with cilantro sprig.  Serve additional chipotle sour cream on the side.

Note:  Quinoa is a very tiny grain so when rinsing, be sure to strain it in a fine mesh strainer, or line a regular strainer with paper towels so you don’t lose the grains.


Category: NYC Foodie Adventure, Recipes | Tags: , , , , , ,
FFF | March 28, 2010
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Simple and Healthy Black Bean and Couscous Salad

This is the tale of two recipes that met on a lazy afternoon and fell in love, made a simple and healthy salad, and went on to live a happy life together.  OK, I can’t predict the future, but my gut tells me that i’m right about the last part.

The love story started earlier this week when I tried an adapted version of a recipe for Black Bean Salad from the latest issue of Food Network Magazine.  The combination of black beans, jalapenos, corn, scallions, lime juice, and cumin sounded like the perfect accompaniment to a southwest chicken dish I was serving up (see post later this week) and after enjoying it I was instantly enamored. It was fresh, full of flavor, and went very nicely with mixed greens and a light lime vinaigrette I whipped up. The recipe made a sizeable amount, and seeing as I was serving only one (me) I knew I would have to get creative later in the week so nothing went to waste.

I have been on a bit of a health kick lately, not a crazy diet kind of health kick, but a “i’ve been indulging a little too much lately” kind of health kick.  I have always lived by the motto “everything in moderation”, but when my favorite pair of jeans started to fit a little too snugly, I realized that perhaps my definition of “moderation” had been skewed as of late.  I have been more conscious of what i’ve been eating, I started to record my daily meals on this handy little iPhone app MyNetDiary, not so much to lose weight, but to stay on top of myself and hold myself accountable for what I consume, instead of ignoring it like it didn’t happen.

I thought initially this would be hard, that I would be hungry all the time, and that my meals would get really boring. Surprisingly, none of the above have occurred as of yet.  I eat small meals throughout the day, about every 3 hours so I never get the chance to be hungry.  I have replaced a lot of the processed snacks I used to eat with more whole foods. I have also started to eat less meat and have focused on finding more meatless protein rich dishes.  Which leads me back to the love story…

This big batch of black bean salad had been marinating and building more and more flavor in my fridge for a few days now.  Every time I opened the door it wafted at me, pleading “eat me, eat me”.  I made a second salad to bring to work for lunch one day which was nice, but I knew that I could do more with this than enjoy it over lettuce.  Saturday was a gorgeous day here in Orlando, probably the nicest day of the year, so nice that I was going to put on a bathing suit (hoping not to blind anyone) and go to the pool to relax.  I had slept in and started my eating schedule later than normal.  I knew that I wasn’t ready for lunch before I left for the pool, but that I would be soon enough. What could I pack and take with me and eat poolside without feeling bloated in my bikini?

I peeked into the pantry looking for something to go along with my black bean salad and back in the depths of the dark shelf peeked a box of whole wheat couscous that glimmered and winked at my black bean salad in the way only a sexy box of whole grains can.  And the rest as they say, is history.  Couscous, “the food so nice they named it twice”, would make the perfect hearty yet light partner for my remaining salad and is great served hot or cold.

I did a quick scan of existing recipes and saw on one AllRecipes.com that offered up a nice dressing that I would use to make the two come together.  It also suggested cooking the couscous in chicken stock as opposed to water which seemed like a great way to add more flavor to the dish without extra fat and calories.  My couscous was a roasted garlic and olive oil flavored whole wheat variety from Near East, which was very delicious and partnered well with the flavors from my salad, but you could do this with plain couscous and get a great result as well.  Finally, I had some canned chickpeas stored in  my fridge that needed a home so I decided to toss those in for extra nutrients.  That’s the great thing about a dish like this, you can really add whatever you want.  One box of couscous made enough for lunch Saturday, Sunday, and another portion to enjoy for lunch this week.  This is a perfect recipe for making on a weekend and serving up throughout the week in a bag lunch.  The longer it sits, the more flavor it develops.

Black Bean and Couscous Salad

Adapted from All Recipes and Food Network Magazine

Don’t let the name fool you, there is a lot more to this salad than black beans and couscous. Packed with protein, whole grains, and fiber, this is a simple healthy dish that makes lunch for one for days, or a potluck dish to feed a group.

Makes 8 cups

Ingredients

  • 1 can black beans, drained and rinsed
  • 1 cup frozen corn kernels
  • 1 jalapeno, diced, seeds removed
  • 3 scallions, chopped, both green and white parts
  • 1 bunch cilantro, chopped
  • 1 cup canned chickpeas
  • 2 garlic cloves, minced
  • 3 tbsp EVOO
  • 1 tsp red wine vinegar
  • 1 tsp cumin
  • juice from 1 lime, about 2 tbsp
  • 1 cup dry couscous (one box)
  • 1 1/4 cup low sodium chicken stock
  • salt and pepper to taste

Directions

  1. Combine the first 7 ingredients in a large bowl.
  2. In a small bowl, whisk together the oil, vinegar, cumin and lime juice.  Pour into the bowl with the black bean mixture and toss well to coat.
  3. Bring the chicken stock to a boil in a medium sauce pot, pour in the couscous and stir.  Remove from heat and cover.  Lit sit for 5 minutes. (Check the instructions on your box if unsure)
  4. Fluff the couscous with a fork and let cool for 5 additional minutes.
  5. Add the couscous to the black bean mixture and mix well.  Season with salt and pepper to taste.
  6. Serve warm, or refrigerate and enjoy cold.

And there you have it, simple, fresh and healthy.  I have no intentions of cutting rich, delicious food out of my life for good, but eating more dishes like this throughout the week will make eating those not so good for you dishes all the more enjoyable.  How do you incorporate healthy meals into your lunch and dinner menus? I’d love any suggestions you may have as I work on living a healthier lifestyle!

Category: Recipes | Tags: , , , , ,
FFF | January 11, 2010
2 comments

Spice up National Pizza Week with T’s Tostada Pizza!

January 11 kicks off National Pizza Week and celebrates one of America’s favorite guilty pleasures.  Pizza is a very personal food, everyone likes theirs a certain way and from a certain pizzeria, but one thing we can all agree on is there is nothing quite like a hot piece of crusty dough bubbling with cheese right out of the oven.

If you’re like me, you tend to keep it simple and go with plain cheese because it’s predictable and almost always delicious.  But isn’t it time we shook up our pizza and turned it into something spicy and exciting!

I wrote about this pizza a few months back, but in honor of this glorious holiday it definitely deserves a re-post. After having taco’s one night I came up with a recipe using leftover ingredients for what I call T’s Tostada Pizza.  It incorporates traditional Mexican flavors on top of what could be the most perfect homemade pizza dough crust.  I have tried a few different recipes and the one listed below from pizza guru Wolfgang Puck stands out among the rest thanks to the addition of honey to the yeast in place of traditional sugar.

If you have never made homemade pizza dough you will be surprised to find out that it is a lot easier than you think (not to mention budget friendly).  This recipe calls for the pizza dough to rise over a period of about two hours but hands on time is only 10 minutes.  Make this in advance and you can keep it in the fridge for up to two days and have ready made dough for a quick weeknight meal.

If you are short on time or simply not interested in making your own dough you can do one of two things: purchase dough in the bakery section of your grocer for about $2.50, or, call your favorite pizzeria and ask if you can buy some from them directly. If that seems like too much work, I highly recommend the Mamma Mia brand of pre-made pizza crusts that can be found in the bakery section at your grocer.


T’s Tostada Pizza

Makes two, 12 inch pizzas (or one large)

Ingredients

  • Pizza dough (try Wolfgang Puck’s recipe below)
  • Black Bean Spread (you can use store bought or try my recipe below)
  • 2 grilled chicken breasts
  • Salsa (fresh, store bought, any kind will do)
  • Frozen corn kernels
  • Shredded cheese (cheddar and pepper jack recommended)
  • Extra virgin olive oil
  • Cilantro, chopped
  • Salt and pepper to taste
  • Cornmeal for dusting

Directions

Pre-heat oven to 485 degrees

Oil a sheet pan/pizza pan and dust with cornmeal. Roll out the pizza dough onto the pan to about 12 inches in size. Coat the dough with EVOO. Evenly spread the black bean spread onto the dough just like you would pizza sauce. Slice the chicken breast into thin strips and lay on top the beans. Sprinkle on the corn kernels, salsa, salt and pepper, and cheese (feel free to be as generous or liberal as you like with the toppings). Place the pizza in the oven and cook for 11-13 minutes, or until the cheese is melted and the crust is golden. Top with some fresh chopped cilantro and enjoy!

Wolfgang Puck’s Pizza Dough

Ingredients

  • 1 package active dry or fresh yeast
  • 1 teaspoon honey
  • 1 cup warm water, 105 to 115 degrees F
  • 3 cups all-purpose flour
  • 1 teaspoon kosher salt
  • 1 tablespoon extra-virgin olive oil, plus additional for brushing

Directions
In a small bowl, dissolve the yeast and honey in 1/4 cup warm water.

In a food processor fitted with a steel blade, combine the flour and the salt. Add the oil, the yeast mixture, and the remaining 3/4 cup of water and process until the mixture forms a ball. (The pizza dough can also be made in a mixer fitted with a dough hook. Mix on low speed until the mixture comes cleanly away from the sides of the bowl and starts to climb up the dough hook).

Turn the dough out onto a clean work surface and knead by hand 2 or 3 minutes longer. The dough should be smooth and firm. Cover the dough with a clean, damp towel and let it rise in a cool spot for about 30 minutes. (When ready, the dough will stretch as it is lightly pulled).

Divide the dough into 2 balls, about 12 ounces each. Work each ball by pulling down the sides and tucking under the bottom of the ball. Repeat 4 or 5 times. Then on a smooth, unfloured surface, roll the ball under the palm of your hand until the top of the dough is smooth and firm, about 1 minute. Cover the dough with a damp towel and let rest 1 hour. At this point, the balls can be wrapped in plastic and refrigerated for up to 2 days.

Black Bean Spread

Inspired by recipe from Cooking Light Magazine

Makes 2 1/2 cups (serving size: 1/4 cup)

Ingredients

  • 3 garlic cloves, peeled
  • 1/2 jalapeño, seeded and roughly chopped
  • 1/2 cup chopped fresh cilantro
  • Juice from 1 lime
  • 1 1/2 tablespoons extra virgin olive oil
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (15-ounce) can black beans, undrained
  • Salt to taste

Directions

Using a food processor fitted with a steel blade, turn on and drop garlic and jalapeños through food chute; process until minced. Add the next 5 ingredients (through undrained beans), and process until smooth. Add salt to taste.  Enjoy!

Category: Recipes, Seasonal | Tags: , ,
FFF | November 12, 2009
2 comments

Recipe Remix: Taco Cakes

When it comes to food, there are few things I love more than 1) making a great dish with leftover ingredients, and 2) Mexican food. Tonight was a beautiful combination of both. Last night was taco night at my house and as usual I made too much food. The bounty of our fiesta left me with some extra ground beef, corn, salsa, and black beans. I had originally thought I would whip up a taco salad for dinner tonight since I knew I was eating solo, but while sitting at my desk today, it occurred to me that taco salad is boring and required no challenge to my culinary mind!  And so my foodie friends, the inspiration for taco cakes was born!

You may be wondering what the heck is a taco cake?  It couldn’t be ingredients to make tacos fried in a pan in the shape of mini cakes could it?  Why yes, yes it is.  People eat crab cakes all the time, what could be bad about  Mexican flavors and beef instead of crab!?  This is a perfect recipe for using up whatever you have lying around, the ingredients I list below are what I had on hand, but feel free to let your imagination (and pantry) run wild!

DSC01744

T’s Taco Cakes

Perfect in mini version as an appetizer or larger for a main course, top with salsa and sour cream and you’ve got a fiesta in your mouth!

Makes 6 medium cakes or 10 mini cakes, adjust your leftover ingredients accordingly.

Ingredients

  • 1/2 can black beans, drained
  • 1/2 cup lean ground beef cooked with taco seasoning
  • 1/4 cup cooked corn kernels
  • 1/4 cup diced sauteed red pepper
  • 1 garlic clove, diced
  • 1 tsp cumin
  • 1 tbsp fresh chopped chives
  • 1/4 cup salsa
  • 1/2 egg, whisked
  • 2 tbsp cornmeal, plus 1 cup reserved for coating
  • Cooking oil

Taco Cake Mixture

In a medium sized bowl add black beans and coarsely mash with a fork.  Add in remaining ingredients (except oil and cornmeal coating) and mix well.  Pour cornmeal onto a plate and season with salt and pepper. Depending on the desired size, roll portions of the mixture into a ball in your hands and flatten like a cake.  Coat in the cornmeal coating.

Heat 3 tablespoons of cooking oil (I used canola) in a skillet over medium heat and when a drop of cornmeal sizzles, your pan is at temperature. Fry the cakes in the hot oil in batches so as not to crowd the pan.  They should take about 5 minutes per side. Remove and place on a plate coated with a paper towel.  Top with whatever toppings you desire and enjoy!

DSC01738

Category: Recipes | Tags: , , ,
FFF | November 3, 2009
2 comments

Food for Thought

fortune-cookieI picked up a teriyaki bowl from Pei Wei last week on a quick lunch break and of course, had to chow down on the fortune cookie first and foremost.  There’s something about eating the cookie first that I can’t resist, and while the fortune is usually some condescending, uninspiring sentence about a surprise we both know isn’t coming, this one particular cookie truly did give me some food for thought (reminds me of lyric bread for those of you who are fans of Hung).

My message read: “Good food brings you good health”

This got me to thinking about one of life’s greatest battles (or at least mine): how to make good food that can be good for you.

Good food may bring good mental health or comfort, but your waistline, and in my case cholesterol, can pay the price.  On a recent checkup with my doctor I learned that I’m not doing so hot in the “good” cholesterol department, or HDL.  I was shocked by this revelation!  I’m a healthy person, always have been, or so I thought. But as it turns out all that butter and oil I’ve been pouring into my cooking repertoire isn’t tasting so good anymore.

I’m not a dieter, thankfully God (and my Mother) have blessed me with good genes, so i’ve always lived by the motto “everything in moderation”.  It worked for Julia Child, I figure why not me? So as I think about the long term effects bad cholesterol can bring, I know that I need to make some modifications to my diet and my cooking to make sure I really am a healthy person.

While in no way do I claim to be a doctor or a certified nutritionist, I have reached out to my good friend Google to find some tips for making heart healthy modifications that won’t sacrifice good food.

  • whole-grainWhole grain is a hot buzzword at the moment, but not all products actually contain whole wheat.  When reading ingredient labels, make sure the first ingredient listed is “whole grain flour” or “whole wheat flour”.  ”Unbleached wheat flour” is not the real deal, neither is something listed as multi-grain.  How to use it:
    • Switch your white rice for brown rice or wild rice
    • Toast a whole wheat baguette or roll to make fresh croutons
    • Use whole wheat flour instead of white flour in your favorite baked goods
    • Take another look at whole wheat pasta, it’s come a long way from it’s first attempt and now most popular brands carry a whole wheat version that tastes more like the “real thing”


  • sweet_potatoSweet potatoes contain a ton of fiber and are rich in vitamins A, C, and E. Consider switching out your idaho for a sweet potato in almost any recipe.  While they have a hint of sweetness, most people think of them tasting like dessert because of popular toppings like brown sugar and marshmallows.  Sweet potatoes can handle a savory dish, try one of these preparations:


  • scoopseedsFlaxseed is a sneaky but effective ingredient that adds Omega 3 fatty acids and fiber to almost any dish.  Found in the cereal or health food aisle in your grocery store, the ground version has little to no taste and is almost unrecognizable when added to cereals, yogurt parfaits, and even cookies.  Try sneaking this heart healthy ingredient using the following substitutions:
    • Replace highly processed flour: Flaxseed is typically 40% fat, but you can replace up to 15% of the flour in recipes with milled (ground) flax without adjusting the amount or kind of fat. Ground flax actually enhances the flavor, appearance and food value of baked goods. Flaxseed contains NO GLUTEN for those with gluten intolerance. Increase yeast by 25% when replacing flour with ground flax.
    • Replace fat: Include the good fats in flax in your recipes by substituting 3 Tbsp. of ground flaxseed for 1 Tbsp. of margarine, butter or cooking oil. Flax can be substituted for all or part of the fat, depending on the recipe. Remember that baking with flax as a fat substitute will cause baked goods to brown more quickly.


  • blackbeansBlack Beans are rich in B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, calcium, and soluble fiber. Whew did you get all that?! Not to mention that are a filling protein that can take the place of meat in many dishes.  Other than the traditional black bean soup, try incorporating these heart healthy beans in a new way:
    • Southwestern Corn and Black Bean Salad: Use as a garnish for taco’s, top over some brown rice, or mix with lettuce and grilled chicken for hearty and protein packed meal.
    • Black Bean Croquettes: Perfect as an appetizer or side dish, these croquettes have the appearance and crunch of the fried classic but take a much healthier approach.
    • Black Beans and Rice with Cilantro Pesto: This is a new spin on a classic latin dish, consider using brown rice instead of long grain for an extra boost of fiber


  • GLAD_SimplyCooking_Microwave_Steaming_Bags-resized200Steamed vegetables are a great alternative to those sautéed in butter and oil, and so simple to prepare.  Glad and Ziplock brand bags now sell “steam fresh” baggies that steam vegetables right in the microwave.  I use the Glad brand personally and they rock!  Toss in broccoli, corn, carrots, cauliflower, or green beans in the bag with salt and pepper and they come out perfect in 3 minutes! Plus, steaming in the bag locks in all the nutrients that can be lost in alternate cooking methods.
  • Olive-OilNot all Oil is bad for you, the key is to know the best kinds to use.  Oils rich in omega-3′s and low in saturated fat are key, but depending on what you’re preparing you need to make sure you are using the right oil for the desired smoke point (the temperature at which the oil begins to smoke).  Use this guide to ensure you have the right oil with the most heart health benefits:
    • Browning, Sauteing, or Baking: Canola Oil is a great all purpose oil that has a medium to high smoke point and is full of good fat
    • Stir frying: Try Peanut or Sesame Oil, both have high smoke points that can handle your wok, and are good for you
    • Dressings and Marinades: Cooking with oil can dimish some of it’s flavor, so save your flavorful oils like Olive, Grapeseed, and Flaxseed for salad dressings or marinades.  All three have omega-3′s but do not hold up well with high temperatures.


  • 04-30-2008.NF_30salmon2.1.GSV2CVUNB.1Lean Meats are always the best choice whenever possible.  Chicken, turkey, and fish are the most popular lean meats, but not all of them are created equal.
    • Chicken: Make sure you stick with white meat over dark. Use ground chicken as a substitute for ground beef in hamburgers or sauces.
    • Turkey: Just like chicken, stick to the white meat, and when buying ground turkey, make sure it’s ground white meat.  Often times grocery stores grind up a mixture of white and dark and package it as ground turkey.
    • Fish: The best heart healthy choices are salmon, trout, and tuna are some of best fish in the sea!
  • Garlic! This magical bulb adds so much flavor to food that we sometimes forget we don’t need all that extra butter and oil.  Consider adding garlic to your dishes to kick up the flavor without the fat.  Plus, garlic helps lower cholesterol and fight high blood pressure.

Morale of the story: Healthy cooking and eating is important, without some oversight our poor choices can catch up with us quickly and force us to cut out all the good stuff permanently. Will I never use butter, eat white bread, or eat fried foods? No. But what I am committed to doing is finding ways to make smarter choices when preparing meals.  And if anything, this post should show you that you can still make great food while using heart healthy ingredients, and it’s not all “diet food”.  If you haven’t done so recently, I encourage you to get your cholesterol checked and see where you fall, you may be surprised at what you find.

Have any other heart healthy cooking suggestions, please comment and share!

Sources:

http://www.wetv.com/fitness/10-swaps-to-make-your-heart-healthy.html

http://www.thedietchannel.com/A-Guide-to-Healthy-Cooking-Oils.htm

http://findarticles.com/p/articles/mi_m0NAH/is_4_33/ai_100732358/pg_3/?tag=content;col1

http://www.healthycookingrecipes.com/natural-health-fitness/lower-cholesterol-food-diet.html

Category: Foodie Finds, Recipes | Tags: , , , , ,
FFF | October 4, 2009
No comments

Sunday Clean Out

Hey foodie friends!

Can’t believe it’s already Sunday again, but it’s time to clean out the old fridge and whip up some tasty food.

We went to the UCF football game on Saturday and in preparation for the tailgate I made another batch of Salsa and some Black Bean Spread.  I had some leftovers i brought home and thought what could be better than a Mexican Pizza! Plus, I’ve been wanting to try making pizza dough from scratch again (first try wasn’t my best effort) and had some active yeast packets in the pantry.

I also had some lemons that were looking past their prime and the thought of some Lemonade Iced Tea (aka Arnold Palmer) sounded delish!

So here it goes, this week’s Sunday Clean Out Recipes!

T's Tostada Pizza

T’s Tostada Pizza (courtesy FFF)

If you like the Tostada Pizza from California Pizza Kitchen then you will love my copy cat recipe!

Makes 2 12 inch pizzas, or one large

Ingredients

  • Pizza dough (try Wolfgang Puck’s recipe below)
  • Black Bean Spread (recipe below)
  • 1 grilled chicken breast
  • Salsa (fresh, store bought, any kind will do)
  • Frozen corn kernels
  • Shredded cheese (I used cheddar and mozzarella)
  • Extra virgin olive oil
  • Cilantro
  • Salt and pepper to taste
  • Cornmeal for dusting

Directions

Pre-heat oven to 485 degrees

Oil a sheet pan and dust with cornmeal.  Roll out the pizza dough onto the pan to about 12 inches in size.  Coat the dough with EVOO.  Evenly spread the black bean spread onto the dough just like you would pizza sauce.  Slice the chicken breast into thin strips and spread onto the dough.  Sprinkle on the corn kernels, salsa, salt and pepper, and cheese.  Place the pizza in the oven and cook for 11-13 minutes, or until the cheese is melted and the crust is golden.  Top with come fresh chopped cilantro and enjoy!

Wolfgang Puck’s Pizza Dough

This is by far the best homemade dough I have eaten and it tastes just like the pizza crust I have had at Wolfgang’s restaurant.  The secret is the honey!

Ingredeints

  • 1 package active dry or fresh yeast
  • 1 teaspoon honey
  • 1 cup warm water, 105 to 115 degrees F
  • 3 cups all-purpose flour
  • 1 teaspoon kosher salt
  • 1 tablespoon extra-virgin olive oil, plus additional for brushing

Directions

In a small bowl, dissolve the yeast and honey in 1/4 cup warm water.

In a food processor, combine the flour and the salt. Add the oil, the yeast mixture, and the remaining 3/4 cup of water and process until the mixture forms a ball. (The pizza dough can also be made in a mixer fitted with a dough hook. Mix on low speed until the mixture comes cleanly away from the sides of the bowl and starts to climb up the dough hook).

Turn the dough out onto a clean work surface and knead by hand 2 or 3 minutes longer. The dough should be smooth and firm. Cover the dough with a clean, damp towel and let it rise in a cool spot for about 30 minutes. (When ready, the dough will stretch as it is lightly pulled).

Divide the dough into 4 balls, about 6 ounces each. Work each ball by pulling down the sides and tucking under the bottom of the ball. Repeat 4 or 5 times. Then on a smooth, unfloured surface, roll the ball under the palm of your hand until the top of the dough is smooth and firm, about 1 minute. Cover the dough with a damp towel and let rest 1 hour. At this point, the balls can be wrapped in plastic and refrigerated for up to 2 days.

Black Bean Spread (courtesy Cooking Light)

Fresh lime juice and cilantro dress up canned black beans for a simple, delicious appetizer. The liquid from one of the cans of beans is used to thin the spread to a nice consistency. Serve with baked tortilla chips, and use any remaining spread in quesadillas or burritos.

Makes 2 1/2 cups (serving size: 1/4 cup)

Ingredients

  • 3  garlic cloves, peeled
  • 1/2  cup  chopped fresh cilantro
  • 2  tablespoons  fresh lime juice
  • 1 1/2  tablespoons  extravirgin olive oil
  • 1/2  teaspoon  salt
  • 1  (15-ounce) can black beans, rinsed and drained
  • 1  (15-ounce) can black beans, undrained

Directions

With food processor running, drop garlic through food chute; process until minced. Add fresh cilantro and next 5 ingredients (through undrained beans), and process until smooth.

Arnold Palmer

Iced tea and lemonade make a great pair, and this refreshing drink is easy to make and even easier to enjoy.  You can substitute the lemon juice for another juice of your choice to mix things up!

Ingredients

  • 1 cup simple syrup (1/2 cup water and 1/2 cup sugar)
  • Juice from one lemon
  • 4 tea bags
  • 4 cups of water

Directions

In a small pot over low heat pour the sugar into a 1/2 cup of water and add the lemon juice.  Once the sugar has dissolved remove from heat.  In a medium saucepan pour in 4 cups of water and bring to a boil.  Once water has reached the boiling point drop on 4 tea bags and remove from heat.  Let the tea bags steep for 5 minutes and discard.  Pour in lemon simple syrup and let cool.  Pour over ice cubes and enjoy!

Foodie Facts: The history of the “Arnold Palmer” (courtesy Wikipedia)

“The history of the Arnold Palmer per Arnold Palmer and Chris Byrd, founding partner of Arnold Palmer tee. Mr. Palmer had been privately brewing a mixture of lemonade Iced Tea in his home for many years, and in the late 1960′s, in a bar in Palm Springs California, Mr. Palmer ordered a mixture of lemonade and Iced Tea and a woman seated next to him overheard him and said, “I’ll have that Palmer drink.” The drink then spread across the golfing world and became known as an, “Arnold Palmer.” Innovative Flavors out of Orlando Florida now licenses the drink to beverage companies such as Arizona.”

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