CIA Culinary Intelligence

Salmon and Wild Rice-Stuffed Cabbage

2013-03-04T13:37:37-05:00

With Edamame and Tarragon Dipping Sauce

Fresh cabbage is widely available in March, and it's a good thing since so many of us enjoy it with corned beef on St. Patrick's Day! Cabbage is from the Brassica family, which also includes cauliflower, broccoli, and Brussels sprouts. You'll find it in all shapes, sizes, and textures—common varieties are green cabbage (sometimes referred to as white), red cabbage, the crinkly and crisper savoy cabbage, and the napa, which forms more into a tall stalk or barrel than a tight ball.

There are many ways to enjoy this healthy vegetable. The faculty at The Culinary Institute of America (CIA) suggests a delicious heart-healthy and diabetes-friendly variation on a traditional stuffed cabbage with salmon and wild rice.

"I serve the stuffed cabbage rolls with steamed edamame and a tarragon dipping sauce, to make a meal high in protein, fiber, and flavor while low in saturated fat, and without a fishy aftertaste," says Registered Dietitian and CIA Associate Professor Jennifer Stack. "I designed this recipe for people like me, who are not fond of fish but want the health benefits it provides. These stuffed cabbage rolls look so good and are so tasty, they tempt even non-seafood lovers."

Edamame are fresh green soy beans in their pods. They are popular in Asia, particularly in Japan where they are served as a snack. Introduce them to family and friends as a fun finger food. "They can become rather addictive when dipped in a tarragon sauce," Stack says. Dip the bean in the sauce and then put the whole pod in your mouth. While holding on to the end of the pod, gently pull the pod through your teeth and the beans will pop out in your mouth. Discard the pod and move onto the next one.

A good time-saving practice for this recipe and other dishes like this one is to keep some wild rice handy and cooked barley in small portions in the freezer to just grab and use. You can also substitute rinsed, canned salmon in place of fresh salmon if you don't have the chance to get to a fish market.

The following recipes are from Jennifer Stack's new book, the CIA's The Diabetes-Friendly Kitchen (Wiley, 2012), available for purchase at bookstores nationwide or at www.ciaprochef.com/fbi/books.html.

Watch the Video on YouTube

============================================================================

Salmon and Wild Rice-Stuffed Cabbage

Makes 4 servings

1 cup water
1/2 cup dried shiitake or porcini mushrooms
3/4 teaspoon kosher salt
1/2 cup pearled barley
3/4 cup cooked wild rice
2 teaspoons olive oil
12 ounces salmon fillet
1/4 teaspoon freshly ground black pepper, plus more as needed
8 ounces sliced fresh shiitake mushrooms
1/2 cup white wine
3/4 cup chopped green onions
1 1/4 teaspoons dried tarragon
1 1/2 teaspoons lemon zest
8 large cabbage leaves, blanched
1/2 cup low-sodium chicken broth

Preheat the oven to 350 degrees F.
Bring the water to a boil and remove from the heat. Steep the dried mushrooms for 10 minutes. Strain the mushrooms and reserve the steeping liquid. Chop the mushrooms and set aside.
Add enough water to the reserved mushroom liquid to make 1 cup. Add 1/8 teaspoon of the salt and bring it to a boil. Stir in the barley and reduce the heat to a simmer. Cover and cook until the barley is soft, about 25 minutes.
Stir the chopped soaked mushrooms into the barley. Mix the cooked barley with the wild rice and set aside.
Heat the olive oil in a heavy skillet over medium-high heat. Season the salmon fillet with 1/8 teaspoon each of salt and pepper. Sear the salmon fillet just until cooked, about 2 minutes per side. Remove the skin from the salmon if still on and flake the fish into the barley mixture. Brown the fresh mushrooms in the same pan. Remove the mushrooms and deglaze the pan with 1/4 cup of the wine.
Add the skillet liquids and mushrooms to the barley mixture. Add the green onions, tarragon, the remaining 1/2 teaspoon salt, pepper, and the lemon zest.
Fill the cabbage leaves with the barley mixture and roll the leaves up tightly. Place the rolls seam side down in a baking dish.
Bring the chicken broth and the remaining 1/4 cup wine to a boil and pour over the cabbage rolls. Cover with foil and bake until cabbage is soft and the broth is steaming, 20 to 25 minutes.

Nutritional Information Per Serving—Calories 384; Protein 24 g; Carbohydrates 24 g; Fiber 8 g; Total Fat 15 g; Saturated Fat 3 g; Sodium 326 mg.

============================================================================

Edamame with Tarragon Dipping Sauce

Makes 4 servings

6 cups water
1/2 teaspoon kosher salt
4 cups edamame in pods (frozen or fresh)
1/2 cup Tarragon Dipping Sauce (recipe follows)

Bring the water to a boil and add the salt.
Boil the edamame until beans are tender, 4 to 5 minutes. Drain and serve with the dipping sauce.

Nutritional Information Per Serving—Calories 238; Protein 16 g; Carbohydrates 18 g; Fiber 8 g; Total Fat 10 g; Saturated Fat 0.5 g; Sodium 154 g.

============================================================================

Tarragon Dipping Sauce

Makes 3/4 cup

3/4 teaspoon arrowroot
1/2 cup low-sodium chicken broth
1/4 cup white wine vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1 teaspoon minced tarragon
1 teaspoon minced shallot
1 teaspoon minced garlic
1/4 cup olive oil

Dissolve the arrowroot in 1 tablespoon of the chicken broth to make a paste. Bring the remaining broth to a boil.
Stir the paste into the broth and allow the broth to thicken slightly. Remove from the heat and add the vinegar, mustard, salt, pepper, tarragon, shallot, and garlic.
Whisk in the olive oil.

Nutritional Information Per Tablespoon—Calories 38; Protein 0 g; Carbohydrates 0 g; Fiber 0 g; Total Fat 4.5 g; Saturated Fat 0.5 g; Sodium 25 mg.

Beet Ravioli

2013-02-07T11:32:49-05:00

Deliciously Wrapped Heart-Healthy Vitamins and Antioxidants for Those You Love

Everyone wants to do something special for their loved ones on Valentine's Day. This year you can show friends and family just how much you care about them by making a delicious meal that will help keep their hearts healthy.

The chefs at The Culinary Institute of America (CIA) created this yummy and healthy take on ravioli by stuffing them with a filling combination of beets, cheese, and orange zest. The recipe was developed by CIA alumnus Rico Griffone '06, who leads the college's Menu for Healthy Kids (MFHK), a program dedicated to fighting childhood obesity and Type 2 diabetes by providing healthier choices for kids and their families. MFHK has been addressing these issues by sending students on their externship field experience into schools to learn firsthand how school lunch programs operate and to identify ways to help make a change for the better.

"This recipe produces plump little 'pillows' with a rich magenta color," says Griffone. "Although this dish tastes and looks complex, we streamline a few steps. Instead of making fresh pasta, we use prepared wonton wrappers. And even though we use a little butter in the dish, we control the amount carefully to get the flavor benefits of butter while minimizing the added calories."

There are lots of ways to enjoy these ravioli. Serve them as dumplings in a soup such as carrot broth with lemongrass and ginger. You can make your own broth or purchase a low-sodium version from the market. Or, you can enjoy them on their own or with a light sauce. A sprinkling of poppy seeds adds contrast and texture.

The filling can be made up to two days in advance, and the filled ravioli can be made 24 hours before you plan to cook and serve them.

For more information about Menu for Healthy Kids, great recipes, and tips on how you can get involved, please visit our website at www.healthykids.ciachef.edu.

Watch the Video on YouTube

============================================================================

Beet Ravioli

Makes 6 Servings

1 tablespoon unsalted butter
1 medium yellow onion, cut into small dice
4 sage leaves, chopped fine
1 1/2 pounds red beets, peeled and cut into medium dice
1/2 cup water
3/4 cup grated Parmigiano-Reggiano
1/2 cup part-skim ricotta
2 egg yolks
1/2 teaspoon thinly grated orange zest
Kosher salt and freshly ground black pepper as needed
Plain dry breadcrumbs, as needed
24 wonton wrappers (3-inch square)

To make the filling, heat a medium-sized pot over medium heat. Add the butter and let it melt (it should foam up but shouldn't darken in color). Add the onion and sage and cook, stirring frequently, until the onion is tender, about 4 minutes. Add the beets and pour in 1/2 cup water. Cover, bring the liquid to a simmer, and continue to simmer, adjusting the heat level as necessary, until the beets are tender enough to mash easily with a fork, about 25 minutes.
Remove from the heat and let the beets cool before chopping them finely with a knife or in a food processor or blender. They should be fairly smooth. (If they are too wet, drain them in a colander or sieve lined with a clean cloth.) Transfer to a large bowl.
Add the Parmigiano-Reggiano, ricotta, egg yolks, orange zest, salt, and pepper and stir with a wooden spoon until blended. The filling should be firm enough to mound when dropped from a spoon. If it is soft enough to run off the spoon, add some bread crumbs to help it hold together. The filling is ready to use now, or it may be stored in a covered container in the refrigerator for up to 2 days.
Use a pastry brush to lightly wet the edges of the wonton wrappers. Spoon the filling onto the center of the wrapper, mounding about 1 tablespoon of the filling for each ravioli. Press the edges together to seal the ravioli. Place them on a plate or baking sheet sprinkled with a little flour to keep them from sticking.
To cook, drop ravioli into a pot of boiling water for about 3 to 5 minutes until tender. Drain and serve in soup or with your favorite sauce.

Nutrition analysis per 7-ounce serving—240 calories, 11g protein, 33g carbohydrate, 8g fat, 4g saturated fat, 480mg sodium, 90mg cholesterol, 3g fiber.

Rolled-Out Sugar Cookies with Royal Icing

2013-02-04T10:22:55-05:00

A variation on the chewy drop cookie version, these are perfect for any cut-out cookie project you tackle.

This Valentine's Day, use a heart shaped cookie cutter to create a batch of these for the one you love.

Makes about 4 dozen cookies

8 Tbsp (1 stick) unsalted butter
1 3/4 cups sugar
1/4 tsp salt
2 tsp pure vanilla extract
2 eggs
4 cups all-purpose flour
1/2 tsp baking soda
1/2 tsp cream of tartar

In the bowl of a stand mixer fitted with the paddle attachment, cream the butter, sugar, and salt on medium speed until light and fluffy, 3 to 4 minutes. Reduce the speed to low.
Gradually add the vanilla and eggs, scraping down the bowl after each addition.
Sift the flour, baking soda, and cream of tartar together into a medium bowl. Add to the creamed mixture and mix just until combined. Scrape down the bowl as needed.
Wrap the dough well in plastic wrap and refrigerate until chilled, 15 to 20 minutes.
While the dough is chilling, preheat the oven to 350°F. Line two baking sheets with parchment paper.
On a lightly floured surface, roll out the dough to about 1/2 inch thick. Cut as desired with floured cookie cutters. Transfer the cookies to the prepared baking sheets, spacing them about 1 1/2 inches apart. As you are working, reserve the scraps so they may be rolled again and cut.
Bake until lightly golden around the edges, 6 to 8 minutes. Rotate and switch the baking sheets as necessary for even baking.
Allow the cookies to cool for a minute on the baking sheets then transfer, using a spatula, to a cooling rack and allow to cool completely.
Store the cookies in an airtight container.

Royal Icing

Royal icing will dry to a smooth, shiny finish. Dye your royal icing with liquid or paste food coloring. Use a toothpick to dab a small dot of color in the icing and mix to an even color with a rubber spatula. If you want deeper colors, add dots of color incrementally after completely incorporating the previous dots to achieve the color you want. Do not add too much at one time, as these colors are highly concentrated and difficult to lighten once too dark.

Makes about 2 cups

4 egg whites, or more as needed
1/4 tsp cream of tartar
5 cups confectioners’ sugar, sifted, or more as needed

In the bowl of a stand mixer fitted with the whip attachment, whip the egg whites on low speed until loose, about 1 minute.
Add the cream of tartar and continue mixing on low speed until the whites become frothy, about 2 minutes more.
Gradually add the confectioners’ sugar with the mixer still on low speed. Continue to mix until the icing holds a soft peak, about 2 minutes more. Add more confectioners’ sugar or egg whites as needed for thicker or thinner icing.

Note: If not using immediately, cover the icing with a damp paper towel directly on the surface, cover the bowl with plastic wrap, and refrigerate. Otherwise, the icing will form a skin and/or dry out completely. After refrigeration, bring back to room temperature and recheck the consistency.

You can find these recipes and more in The Culinary Institute of America's Cookies at Home cookbook available at bookstores or online.

Macaroni & Cheese with Peas and Chanterelles

2013-01-23T10:44:21-05:00

Makes ten 8-ounce servings

Warm, creamy, and soul-satisfying, macaroni and cheese may just be the ultimate comfort food. In our version, the delicate, nutty flavor of chanterelles adds an unexpected modern twist to a beloved tradition.

1 quart 2% milk
1 1/2 ounces flour
1 ounce butter, melted
1/2 teaspoon dry mustard
1/2 teaspoon cayenne pepper
1/4 teaspoon nutmeg
1/2 teaspoon paprika
1/2 teaspoon kosher salt
2 1/2 cups Gruyère, grated
3 pounds macaroni, cooked
2 cups chanterelles (or other mushrooms), chopped and sautéed
1 cup fresh peas, cooked
1 cup Gruyère, grated
Italian (flat-leaf) parsley, rough chopped
1/2 cup Gruyère, grated
3 tablespoons melted butter
2 cups fresh bread crumbs, dried a bit
4 ounces cream

For the sauce: Heat milk on a double-boiler while roux is being prepared. Blend flour and butter and heat to simmer for three minutes. Add to the hot milk, add the spices, and stir briskly. Increase the double-boiler heat to medium high and cook for 15 minutes. Add the Gruyère and stir until melted. Reserve the sauce.
Mix the macaroni, chanterelles, peas, 1 cup Gruyère, and parsley with the reserved sauce and portion into baking vessels.
Sprinkle the 1/2 cup of cheese over the casserole. Mix the butter with the bread crumbs and sprinkle evenly over the casserole. Pour the cream over all. Bake at 375 degrees F for 35 minutes, or until golden brown and bubbly.

Source: Certified Master Chef Brad Barnes ’87, CIA senior director–continuing education

Gluten Free Lean Bread

2013-01-17T16:15:31-05:00

This recipe offers a gluten free version of a simple lean dough. Lean doughs are characteristically low in fat and sugar, examples of which are seen in crusty French breads and pizza dough.

Before shaping and baking, you may add herbs, spices, grated cheese, or other additional ingredients of your choice to create variations on the standard recipe.

Yield: Two standard 8”x4”x2 3/4” loaves or 20 rolls (20 servings)

2 2/3 cups (1 lb) Flour blend #3 (see below)
3 cups (1 lb) Flour blend #5 (see below)
1 tablespoons Salt
3 tablespoons (24g) Guar gum
2 1/3 tablespoons Instant yeast
3 1/2 cups (28 oz) Sparkling water
6 ea. Egg whites

Blend #3

Rice flour 3/4 cup / 5.25 oz
Potato starch 4 cups / 14.25 oz
Guar gum 3.5 tablespoons / .875 oz
Albumen 1/2 cup / 3.38 oz
Total amount 5 1/4 cups / 1.5 lb

Blend #5

White rice flour 1 3/4 cups / 9 oz
Tapioca starch 1 1/4 cups / 6 oz
Soy flour (defatted) 1 3/4 cups / 6 oz
Whey powder 1/2 cup / 3 oz
Total amount 5 1/4 cups / 1.5 lb

Thoroughly combine flour blends, salt, guar gum, and yeast.
In a separate bowl, combine sparkling water and egg whites and then add the wet to the dry ingredients.
Mix, using a paddle for 4 minutes on low speed or until smooth.
Just before shaping, consider stirring in your favorite additional ingredients – e.g., grated cheese, herbs, raisins, vegetables, fruits, or spices. Layer some of the filling as you assemble the roll or loaf.
Scoop the mixture into a greased baking cup for rolls or loaf pans for bread loaves, filling about two-thirds full.
Proof the shaped product in a warm, humid environment for 40 to 55 minutes.
Bake in a preheated 375°F oven, with some steam/moisture. Bake rolls for 15 minutes and breads for 45 to 55 minutes.
Once the bread has risen to the top of the pan, vent the oven (if applicable; usually just necessary in professional ovens) during the last 5 to 8 minutes. The product should be firm at the center with an internal temperature of 210°F. You can test this with a meat thermometer. If the bread is not at the correct temperature, bake for 5 minutes more.
Remove from the oven and unmold onto cooling racks.

Nutritional Information per Serving: Serving size: 1 slice Calories: 160cal Total fat: 0g Sodium: 370mg Total Carbohydrate: 37g Dietary fiber: 4g Protein: 8g