Cook, Drink, Be Healthy

Healthy, Easy, Low Calorie Turkey Meatloaf

noreply@blogger.com (cookdrinkbehealthy) — Thu, 03 Apr 2008 04:28:00 +0000

Don't worry, no hockey pucks here.
Your mom will be jealous.
181 calories, 10 g Carb, 15 g Protein

I know the thought of cooking meatloaf gives you chills. You think about all the meatloaves that have been cooked throughout your life. You remember emptying half of the ketchup bottle all over the meatloaf just to make it through dinner. You could have played hockey with the slices of meatloaf. Ask 100 people if they like meatloaf and half will tell you they love it and half tell you they hate it. Could it just be that most people have never had a reliable recipe for meatloaf.

I was in the "didn't like" it category. My mom didn't really consider meatloaf as a necessary recipe in her repertoire. The only exposure I had to it growing up was as a school lunch meatloaf (I'll give you a second to wince.) Or I had the opportunity to order it at a restaurant, but honestly, who orders meatloaf when you are out at a restaurant.

I'll be honest, I was nervous when I decided to give this recipe a shot. I didn't want to end up with a loaf that was going to go uneaten. I altered the recipe a bit to make sure I had a better shot at a moist, meaty loaf. Instead of just adding regular bread crumbs, I diced some wheat bread in to small cubes. I separated the cubes and sprinkled them throughout the turkey mixture. The larger bread cubes absorbed some of the moisture of the turkey as well as the milk. This little cheat along with making sure I didn't let the loaf stay in the oven longer than it should, resulted in the best meatloaf I've ever had. My girlfriend agreed with me. She already had the ketchup ready. She didn't even need one drop.

Here is the simple recipe. Give it a shot.

Ingredients

1 Tbsp olive oil
1 onion, chopped
1 1/4 lbs ground turkey
2 slices whole wheat bread, diced in to smallest cubes possible
1/2 cup Italian bread crumbs
1/2 cup skim milk
1 egg white, lightly beaten
3 Tbsp Ketchup
2 Tbsp grated Parmesan cheese
1/2 tsp garlic powder
1/2 tsp dried basil
1/4 tsp dried thyme leaves
1/4 tsp ground pepper
8x5" Loaf Pan

1. Preheat oven to 350 F. Spray 8x5" loaf pan with nonstick cooking spray.

2. Heat olive oil in a nonstick skillet over medium heat. Saute the onion 4-5 mins or until tender.

3. In a medium sized mixing bowl, combine all the ingredients and mix well. Shape into a loaf and transfer to the loaf pan.

4. Bake until browned and cooked through, 50-60 minutes. If you have a thermometer, look for an internal temperature of 170 F. Let stand 10 minutes before slicing.

Again, make sure to take the meatloaf out once the internal temperature reaches 170 degrees. You will not need any condiments or even a glass of water because it will be juicy enough to get you through the meal.

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Grilled BBQ Chicken and Grilled Sweet Potatoes

noreply@blogger.com (cookdrinkbehealthy) — Wed, 02 Apr 2008 07:10:00 +0000

After a winter that has over extended it's stay, my standards for good grilling weather have dropped. It's 55 outside, it's dry, and there is no longer a cold breeze. Let's get the grill out and make up for lost time.

If you haven't noticed, I rarely cook red meat. It's all been white meat, whether if it has been chicken or turkey, fish or shrimp, and even pork. First of all, it's healthier but I think you can make some truly interesting and flavorful meals from white meat because they absorb flavors so well.

My grill craved a good BBQ recipe. Therefore I decided to go with a dry rub for dinner. Rubs are great because you can save the leftover mix for another day. What I really love about them is that you can combine any of your favorite spices and just see what comes out. Since I was craving that smoky, summer-like flavor, I emphasized on the cumin and dry mustard. The sweet potato was a nice change of pace for the palate after chewing on the smoky, slightly charred chicken.

Ingredients

1 tbsp paprika
1/2 - 1 tbsp chili powder (depending on your personal preference)
1/2 tbsp ground cumin
1/2 tbsp ground cinnamon
1/2 tbsp garlic powder
1/2 tbsp dry mustard
1 tbsp sugar
1 lb boneless, skinless chicken breasts

try to make four 4 oz pieces

2 large sweet potatoes
canola cooking spray

1. Mix first seven ingredients to make BBQ rub. Rub chicken a couple hours before you plan to grill the chicken. Cover and refrigerate.

2. Peel potatoes and slice in to 1/3 inch slices. Add slices to a pot with enough cold, salted water to cover them. Bring to boil over medium heat and continue to boil for 3 -4 mins. Drain and cool.

3. Preheat grill. Spray potatoes with cooking spray and salt them. Place potatoes and chicken on grill and cook until done.

My only advice for this easy meal is to either cover one side of the grill with aluminum foil to prevent the loss of potato slices through the cracks in the grill or use a special grill skillet that can be placed on your grill. Whichever method you chose, just make sure to cook the sweet potatoes enough to give it some flavor.

This is another straightforward meal to get you in the grilling spirit. You can choose to make different side dishes if you want. Instead of grilled sweet potato, why not make mashed sweet potato?

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Pardon Me for the Interuption

noreply@blogger.com (cookdrinkbehealthy) — Tue, 01 Apr 2008 17:47:00 +0000

Sorry for the lack of new material on the site. I've had to struggle through some writer's block as well as my inability to adapt to Daylight Savings time. I've also started to pay more attention to my training for the half-marathon (13.1 miles) that I'm going to be running on May 3rd. A side effect of the increased training is that I have stopped drinking as much wine as usual. It's gone from one or two glasses a night to 3 or 4 glasses only on the weekends when I'm rewarding myself for not collapsing during some of my long runs.

On the bright side though, in the time I was away, I have officially been made a member of the Wine Century club. My grape count now stands at 108 while my girlfriend's count stands at 97. The snow has long melted and the weather is warming up. My dog is enjoying the long runs outside and we are benefiting from all the obedience classes during the winter.

I am still cooking up very healthy recipes for us. The response has been very positive from the Creole Sicilian Shrimp recipe. I've even had suggestions to add it to pasta. I'll have to recalculate the nutritional information with the pasta to see if it still is technically healthy enough to be considered for an everyday meal. I've started to experiment with more veggies in my food. I'm also learning how to use the spray-on salad dressing so that I'm not overdoing it. I'm actually playing with spray-on olive oil and spray-on butter to see if there is truly a benefit to those too. So far, the answer is yes.

Well, stay tuned for some new recipes, wine recommendations and just random stuff. It's the first day of April and it's nothing but warmer weather from here on out.

Headaches, Adrenaline and Wine

noreply@blogger.com (cookdrinkbehealthy) — Wed, 12 Mar 2008 19:41:00 +0000

Are you one of those people that gets headaches or gets really flushed after drinking wine? Do you turn down any and all red wine because you once got a headache or fell really flustered at night after drinking wine? Well, it happens to a lot of people and it is all due to the by-products produced during fermentation.

One reason people get headaches is that they are consuming inferior wine. Most good wine is made from the juice of grapes that have been pressed only once. This makes sure that you are getting the best and cleanest juice. Producers sometimes press grapes a second and even a third time to try to extract as much juice as they can. This is very cost effective since you are reusing grapes but the outcome is definitely not the same. When you press grapes this many times, you actually start to squeeze out some oils from the pips (seeds) and the stems. Once these compounds go in to fermentation, they produce by-products that your body doesn't agree with.

Remember that party you went to last New Year's and all the sparkling wine you had? There were so many bottles of bubbly yet the host was bragging about the deal she got. Guess what? This is a perfect example of over-pressed wine. Do you remember the hangover/headache you had that would have probably kill a small child? Blame it on the seeds and stems. So next time you are wondering why you get a headache after taking advantage of all the cheap wine on sale, this is the reason. This is the main reason why I look for great inexpensive wine from South America and the Iberian peninsula. Their price is reasonable but their wine is not questionable. There is definitely some truth to the saying that "cheap wine makes you sick" and no it's not a snobby statement.

The second reason for feeling bad after drinking certain wines is again caused by fermentation. However, in this case, the producers are purposefully causing a certain type of fermentation to take place and this is where some of the by-products pop up. The type of fermentation is called malolactic fermentation. It converts malic acid in to lactic acid, in other words, makes some wines less acidic and gives it a rounder feel. Wines that usually go through this process are most reds and many chardonnays. This type of fermentation can give the wine a creamier, smoother taste.

The problem with this fermentation is that it produces a by-product called tyramine. The tyramine initiates a chain of chemical reactions that leads to the production of adrenaline. Yes, the very same adrenaline that causes your heart to race and your blood vessels to constrict. Sure, if you were out camping, drinking wine, and suddenly your local, friendly grizzly bear were to walk through your campground, I could see how it might be an advantage. Yet, I don't think many of us are sipping on red wine in the middle of the forest on a regular basis. Instead, you are sitting at home trying to relax and let the stress leave the body. I'm not saying that everyone is going to experience this reaction but for those people sensitive to tyramine, I'd understand if they were mad at their wine for having this effect on them. So next time that you are feeling flustered and your heart is pounding after a glass or two of red wine, maybe you will understand the reason why it's happening.

Article about tyramine in wine.
Source: NASA tool used to analyze wine

Creole Sicilian BBQ Shrimp

noreply@blogger.com (cookdrinkbehealthy) — Wed, 12 Mar 2008 18:18:00 +0000

It's been a a while since I add anything to the site. The sun is coming out thus it is getting harder to stay inside. So what if it's 45 degrees, it's a sunny 45 and the body is used to cloudy, 15 degree days. The dog and I are running every night (when I'm not sore or coming home from a tasting.) I have been trying out some new recipes this week. I don't have any pictures though since the camera is being used elsewhere right now.

I had a craving for some good shrimp. I love creamy sauces that have creole flavors like a really good etouffee. We used to go to a great cajun/creole place up in Ithaca called Maxie's. Their gumbo was huge and so was the brick of cornbread that went with it. It was definitely my favorite restaurant in the city, and the reason why I love that type of food so much. Let's just say, I was never a fan of cornbread until Maxie's told me I was doing it all wrong my whole life.

I was definitely channeling a little bit of Maxie's last night. I came across a BBQ shrimp recipe in one of my Cooking Light books. The interesting thing about the recipe is that there is no BBQ sauce, ketchup, or molasses. You figure when you hear "BBQ", you definitely expect one of these in there. Well, the sauce was more creole and Italian than true Bible Belt BBQ. My only complaint about the recipe was that I ran out of wet-naps to clean my hands. I left the shells on to give the sauce some extra flavor but the mess was worth it. The sauce is creamy, and coats everything, but luckily it's light on the calories.

Enough chit-chat. Here's what you'll need:

1.5 - 2 lbs shrimp (you can use either peeled or unpeeled)
1/2 cup fat free Caesar dressing
1/3 cup Worcestershire sauce
1 tbsp dried rosemary
1 tbsp dried thyme
1 tbsp dried oregano
1 tbsp paprika
1 - 1.5 tsp black pepper
1 - 2 tsp hot sauce
4-5 bay leaves
3 cloves garlic, minced
2 tbsp butter
1/3 cup dry white wine (Chenin blanc or Gewürztraminer)

1. Add all ingredients except wine and shrimp to a large skillet. Bring mixture to a boil. Stir often.
2. Add shrimp to boiling sauce. Cook for 7 min or until shrimp turns pink. Stir often.
3. Add wine to sauce. Cook for 1 min.
4. Eat the shrimp.

I also toasted a French baguette in the oven for 8-10 min preheated at 400 F. Just throw half of the baguette into the oven to get a crispy crust. Take out and slice diagonally, just watch out for the steam. Sprinkle some lemon juice over the shrimp and use the bread as a scoop/dipper to eat up all the delicious sauce. Bring extra napkins and lots of friends.

One last thing, my suggestion for the wine is not a set thing. If you can "only" drink Chardonnay then go ahead. I just think that the acidity and fruitiness of the Chenin or the Gewurz helps bring out some of the flavors in the sauce. It also helps cool the mouth if you overdid it on the hot sauce. Just don't use the fancy crystal because your dirty fingers are going to leave quite the messy prints.

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2004 SOJO Shiraz

noreply@blogger.com (cookdrinkbehealthy) — Thu, 06 Mar 2008 16:31:00 +0000

The SOJO Shiraz is from South Africa. It is peppery, full of smoky seasoning and not too full bodied. The tannins do come in and say hello, but I wouldn't be worried about them completely drying your mouth out. The first time I put my nose in the glass, I thought I smelled bacon. All my friends know how much I love bacon. I'm like the dog in the Beggin Strips commercials. This is an affordable shiraz that you can find around 10-12 dollars. Bring it to a BBQ and people will invite you again just because of the impact this wine will have.

I paired this wine with the Spice Rubbed Pork Chops.

Spice-Rubbed Pork Chops

noreply@blogger.com (cookdrinkbehealthy) — Thu, 06 Mar 2008 05:08:00 +0000

My evening schedule has gone back to normal. I have the chance to put some thought in to my meals. And from here on out, I have to be really good about my food intake and exercise routine.

You see, in about 57 days, I will wake up at 6am on Saturday morning, lace up my running shoes, and somehow convince myself that I can finish a half marathon without seriously hurting myself. I am not a runner at all. I think all those years of baseball coaches using running as a form of punishment has severely scarred me. I just find no joy in it what so ever. It's so boring. So then why am I going to do it? Simply put, my girlfriend wanted to do it and she didn't want to do it alone. People train year round for this thing. I just ran 4 miles this past Sunday and I can't feel my butt cheeks. Actually, that's not true, I can feel them since they are so sore, but I can't sit down like a normal person. I'm thinking about cutting back on the wine for these next two months. Tired muscles don't enjoy too much alcohol in the blood.

I was surprised how easy this was to prepare. We paired the pork with two of our standards: couscous and asparagus. The toughest part about the dish was slicing both of the inch-thick pork chops into four half-inch chops. I think it might be time to upgrade to premium knives, these just aren't cutting it anymore. Making the rub is easy and straightforward and I hope you aren't picky about getting your hands dirty. Remember it is called a rub for a reason.

Don't be shy. Use up all of the rub. Why would you waste all that flavor? 231 calories, 32 g protein per serving

Here's what you will need:

1 tbsp Worcestershire Sauce
3/4 tbsp chili powder
1 tsp cumin
1/2 tsp garlic powder
1/4 tsp lemon juice
1/2 tbsp brown sugar
2 - 4 lean pork chops. 1/2 inch thick

1. Preheat broiler. Coat broiler pan with non-stick cooking spray.

If you have never used the broiler in your oven, think of it as an upside down grill. My broiler has two settings: Hi and Lo. However, I know most ovens only have a broil setting on the knob. You definitely have to get to know your broiler just like you have to get to know your grill. Here's is something to think about though. The broiler should always be preheated so it can heat the food with an even temperature. Also, just like a grill, you don't want to constantly open and close the door since the heat will escape and leave your meat undercooked. You should adjust the height of the tray to be about 4 inches from the coil. And get some good tongs that will keep your food intact, never ever use a fork to flip the meat because it will puncture the meat, lose the delicious juice and dry out.

2. Combine spices in a shallow bowl. Add Worcestershire sauce and stir until a smooth, even paste forms.

3. Rub paste on both sides of the chops.

4. Broil the chops 4 minutes per side. Once both sides are cooked, remove chops from the hot pan, and let them rest on a plate for 5-10 minutes.

From start to finish, this meal shouldn't take you longer than 15 min. If you do make couscous with the chops, you know that it only takes 10 mins for it to cook.

Keep in mind that each chop is one serving.

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Thanks to John C. Reilly for Teaching Me How to Taste Wine

noreply@blogger.com (cookdrinkbehealthy) — Wed, 05 Mar 2008 18:31:00 +0000

Spaghetti and Turkey Meat Sauce

noreply@blogger.com (cookdrinkbehealthy) — Tue, 04 Mar 2008 12:21:00 +0000

The best thing about a solid, never-fail, meat sauce is that it is one of the easiest meals to freeze and pull out on a day when you are pressed for time. The sauce gets better with time just like Chinese food. It is easier to go in to the kitchen and prepare something when you know all you have to do is reheat one part and boil water for the other part. And, most importantly, you save money since all you are going on your next shopping trip is more spaghetti noodles.

This sauce is easy in terms of veggies and ingredients. The only problem that I see is the fact that it has to simmer for over an hour and a half, but that is a sacrifice I make for really good sauce. You are rewarded in the end with a healthy, thick sauce with flavor that never goes away.

My biggest dilemma with the sauce is that you will find it hard to stop after one plate.

List of Ingredients: (You should own all these spices already)

1 tbsp olive oil
3 cups finely chopped onions
3 cloves garlic, minced
2 lbs ground turkey
1 tbsp fresh or dried thyme
1 tsp paprika
2 tsp garlic powder
1 tsp black pepper
1 tsp onion powder
1/2 tsp cayenne pepper
1/2 tbsp dried leaf oregano
1/2 tbsp dried basil
1 tbsp Italian Seasoning
2 teaspoons salt
2 bay leaves
3 15-ounce cans whole tomatoes, roughly chopped (you can use crushed tomatoes to save time)
3 15-ounce cans tomato sauce
1 6-ounce can tomato paste
4 cups chicken stock
1 cup dry red wine (Malbec or Sangiovese)
1 box thin or regular whole wheat spaghetti

Sure, it looks like a lot of ingredients but it really isn't. You should have most of these spices already since they are probably the most commonly used spices in most dishes. If you are wondering why I named two wines, it is because I have had great success with these two wines. They are great in the sauce and go well with the final flavor of the sauce. Plus, you can find great options for under 10 dollars, especially Malbecs like the 2007 Alamos Malbec.

1. In a large stockpot, heat the oil over medium high heat. Add the onions to the pot and saute until soft, about 3 minutes. Stir garlic into the pot and cook until the vegetables are wilted, about 3 minutes.

2. Add the ground turkey to the vegetables, stirring to mix and break up the meat, and cook until starting to brown and no longer pink, about 10 minutes.

3. Season the meat with thyme, Italian seasoning, spices and salt to taste.

4. Add all remaining ingredients .

5. Lower the heat and simmer uncovered until thickened, about 1 1/2 �?? 2 1/2 hours, stirring from time to time.

6. Pour sauce over whole wheat spaghetti.

All those ingredients and only 6 steps. Sure, you have to wait a little bit for it to simmer but you can always make it on a Sunday and refrigerate it. It's like living off of pasta and tomato sauce like you did in college but with an adult palate.

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Dolcetto needs more Recognition: Ode to the 100th Grape

noreply@blogger.com (cookdrinkbehealthy) — Mon, 03 Mar 2008 15:56:00 +0000

I know that an ode is a lyrical verse. Well, I'm not that talented but it sounds great as a title. So don't expect me to break out in to a written rhyme.

I have done it. I have crossed the finish line. I didn't want to wait any longer. I can now say that, "I have tasted 100 different grape varieties."

Dolcetto was her name, a sometimes forgotten Italian grape. This grape has the body and the characteristics to be a regular date to any tomato based Italian dish. I know you have had Chianti with Italian food, and maybe a Sangiovese/Cabernet blend. However, Dolcetto should be the wine of choice for your everyday spaghetti with tomato sauce or with meat sauce. It has some acidity that you wouldn't expect from a red but it has the strength to push back on the tomato flavor.

I have been converted by this last grape in my journey. I don't think I will crave just any Italian wine with my spaghetti bolognese (meat sauce). Don't worry, the recipe is on it's way but I think after this discovery, it will be sooner rather than later. I think I have found the perfect match to a never-fail meat sauce and the bottles of wine can be under $20 dollars. There are a lot of brands but you will have to find the one you like. I had the Pio Cesare Dolcetto d'Alba.

I started this quest a little over 2 years ago and to see it come to a glorious end gets me thinking, "what now?" One hundred grapes down, how many more to go? Don't know. I do know I will continue to keep track of any new grapes and that I'll help my girlfriend get to a hundred. I'm excited to finish this quest but at the same time, sad to see it end.

2006 Wishing Tree Unoaked Chardonnay

noreply@blogger.com (cookdrinkbehealthy) — Fri, 29 Feb 2008 05:07:00 +0000

Right off the bat, I have to tell you. I am not a fan of chardonnay. Too often have I been knocked over the head with oak. Too often have I been only been able to taste smoke and wood. I mean come on, wine is made from grapes. You are supposed to smell and taste some fruit in a chardonnay, but no, all we usually get is oak. Sure, the more expensive chardonnays have the expertise and means to balance the fruit and oak but why can't someone make a great bottle of Chard' for under 15 dollars. I guess this is the reason why I was drawn to unoaked chardonnay.

What a nice change of pace to a bottle of chardonnay. This had a very fruit forward nose. It was enticing you to take a sip. And once you do, you get hit with a ripe fresh pear, and a little bit of grapefruit. It is just one of those whites that you can sip on while you cook or pair it with a lightly seasoned chicken dish. If I will ever learn to like chardonnay again, this might be the type of chardonnay that will get me to come back to dark side.

This wine was paired with the Chardonnay and Herb Chicken.

The 100th Grape is Within Reach

noreply@blogger.com (cookdrinkbehealthy) — Thu, 28 Feb 2008 16:47:00 +0000

My current wine quest is inching ever so close to the end. I was looking over some of the major grapes that I am yet to try and realized that I have been ignoring some important Italian grapes. The count at the time stood at 98. However out of nowhere, thanks to a wine tasting I went to last night, I realized that I have failed to check off one Italian grape that I actually first tasted back in 2006.

Anyone who had "Wines" senior year at Cornell, had the chance to try a variety of sparkling wines during the last class of the semester. You can say it was the professor's way of toasting the class, mostly seniors, and wishing them a pleasant journey after graduation. Starting off with Champagnes from France, then the cava from Spain, we were fortunate enough to finish with a sparkling red wine from Italy. It was unanimously the class favorite. It had just enough sparkle, just enough strawberry and subtle maraschino cherry flavor to make you forget about the upcoming stress that Finals were going to put on your life. It is probably the main reason that I hold this bottle of bubbly in such high regard. If you are curious to the wine's name, I'll tell you.

It is the Banfi Rosa Regale. 100 percent Brachetto. 100 percent delicious. And you can find it at most supermarkets and wine stores. And it's light red color looks great in a flute, perfect for any romantic occasion.

Having realized that I had missed this grape, I instantly knew that I was standing at the very edge of success. My next move, find a way to cross the 100 grape mark in style. Another realization I had yesterday was, that due to my little quest, my girlfriend had actually accumulated quite the high grape count as well. I was paving the way and she was catching the draft behind me to the finish line. There are not too many times that I try wine without her. So here we are, she is standing at grape #89 and I'm at grape #99.

Chardonnay and Herb Grilled Chicken

noreply@blogger.com (cookdrinkbehealthy) — Wed, 27 Feb 2008 15:47:00 +0000

The hardest part of the cooking took place when I braved the 15 degree weather to grill up the chicken and asparagus

Looks amazing doesn't it. This dinner is a perfect example of easy, healthy and inexpensive. The meal is composed of three things: grilled marinated chicken, seasoned and flavored whole wheat couscous and grilled asparagus. All the flavors went together flawlessly.

The core of the whole meal was the chardonnay and herb marinade which we used on the chicken and the couscous. No recipe is needed though because I had help with the marinade. Thanks to SuperTarget and Archer Farms marinades, dinner went from a 2 star dish to 5 star masterpiece. Archer Farms makes an entire wall of marinades, rubs and sauces. If you read the ingredients, you see they use actual seasonings instead of artificial flavors. The chardonnay marinade has chardonnay, parsley, thyme, vinegar, water, etc. Most important of all, there is no added sugar so the marinade is healthy. I'm going to break each part of the dish down in to its own section to help keep the recipe organized. You can mix and match the parts with other dishes if you choose to as well.

Chardonnay and Herb Chicken

2-4 skinless, boneless chicken breasts
1 jar Archer Farms Chardonnay and Herb marinade

1. Defrost chicken if needed. Add half of the jar of marinade in to a shallow container or ziploc bag.
2. Add chicken to marinade. Let it soak for 2-4 hrs.
3. Grill the chicken at med-hi heat for 6. Flip chicken, pour some marinade from jar over the chicken. Cook for 6 more min.
4. Remove chicken. Place on plate and cover with aluminum foil. Let it sit for 10 min.

The important part here is to keep an eye on your chicken. Cook it long enough to make it safe but don't dry it out or burn it. My grilling times are approximate since your grill could be hotter than the one I used. Learn to let your meat rest after grilling. If you cut in to your meat right after you remove it from the grill, you will lose all the juice and flavor. You might as well marinate a cereal box and eat that. Resting the chicken allows the juices to be soaked up, and the aluminum foil help keep the heat in and help finish cooking the chicken. If you are worried about undercooked meat, invest in a thermometer until you develop a sense of how long chicken needs to cook.

Spicy Chardonnay and Herb Couscous

1 jar Archer Farms Chardonnay and Herb marinade
1 box of whole wheat couscous
1/8 tsp red pepper flakes
1/2 tbsp butter

1. Pour 2 tbsp of marinade in to bottom of small sauce pan. Warm the sauce over medium heat.
2. Add butter and heat until it melts.
3. Follow the instructions on the couscous box for preparation. After pouring the recommended amount of water to the pan, add the red pepper flakes.

My couscous asked for 1 cup of water to be boiled in the pan. Then the couscous was to be added to the boiling water. I was only making 2 servings of couscous. Also keep in mind that the red pepper flakes will add a small hint of spice and not an overwhelming amount of heat. If you are nervous about doing this to your couscous, read up about boiling pasta in my other post.

4. If you follow the instructions on the container, your couscous should be done.

Grilled Asparagus

1 bunch of asparagus
salt
black pepper, preferably freshly cracked)
olive oil
1/4 tbsp butter
1/2 tsp dried thyme
1/2 tsp Chicken seasoning (such as McCormick Montreal Chicken seasoning)
enough aluminum foil to wrap asparagus spears

1. Place asparagus on top of aluminum foil.
2. Drizzle olive oil over all the spears to lightly coat. Season the asparagus with salt and pepper.
3. Place half of the butter by the stalk of the asparagus and the other half by the pointed spear end.
4. Season the asparagus with the thyme and chicken seasoning.
5. Wrap the asparagus with the foil so that none of the liquids can escape. Place it on the grill for 6-8 mins.
6. Carefully open the aluminum foil and place the asparagus directly on the grilling surface. Let it grill until the grill marks start to show on the green. Be careful not to burn the tips of the asparagus.

You are done with a complete meal. Beginning to end, it should not take you longer than twenty minutes to prepare. I'm not counting the time needed to preheat the grill or marinate the chicken. Seriously though, this was one of the best grilled chicken meals I've had in a long time. The herbs were singing in every bite and the glass of unoaked Chardonnay went well with the meal. You don't have to brave cold weather to grill this dish. I'm sure you can bake the chicken in the marinade but I'm a man that loves grilling chicken. George Foreman was a man after my own heart.

Enjoy the 5-star meal!

For the printer friendly chicken recipe, click here
For the printer friendly couscous recipe, click here

2006 Tilia - Malbec Syrah

noreply@blogger.com (cookdrinkbehealthy) — Mon, 25 Feb 2008 20:34:00 +0000

What an interesting combination for a wine. In the past, I've had Malbec blended with Cabernet or Syrah blended with any other red besides Malbec. I was excited by the idea of this new combination. I love Malbecs and Syrah, when done well, can be amazing. This wine is from Mendoza, Argentina. It is reasonably priced and can go with any red meat, whether it is a steak or a burger. I had it by itself, but then again, there aren't too many reds that I have to drink with food.

I can only describe this wine as a great, even blend of Malbec and Syrah. You get that fresh blackberry and raspberry with the fresh seasoning of some cracked black pepper. Smooth and not too tannic so it will not dry your mouth with every sip. If you have never had a Malbec, you should dive in to this bottle because the Syrah will wean you nicely and teach your palate about the interesting grape known as Malbec. It's about the time that Malbecs gain some popularity.

Pizza Thursday and Grape Variety #98 - Negroamaro

noreply@blogger.com (cookdrinkbehealthy) — Fri, 22 Feb 2008 17:38:00 +0000

The roads are all slush. It's cold. Winter needs to die.

Another Thursday has come so that means pizza night. Went back to an old standby, Tombstone Supreme. The weather isn't cooperating therefore the plows decided to take a day off. It was a fun little adventure trying to drive to the grocery store for a Tombstone pizza. I pretty much came to two conclusions: People forget how slippery snow is when they get in to a car and a good bottle of Italian wine will always help you ignore all of your surroundings.

I fired up the oven. Threw in my trusty pizza stone. Then I uncorked the 2006 Sfida Puglia Rosso. The blend changes from year to year. This year it is 70% Primitivo (Zinfandel) and 30% Negroamaro. You get the jammy flavor from the Primitivo and get the earthy, smoky notes from the Negroamaro. The Negroamaro makes 98 grapes tasted so far in my wine quest. I can see the end in sight but first I have to finish enjoying the bottles that I have open in my wine fridge.

It smells like smells like blueberries and dark cherries. Chewy with medium tannins. And tastes like raspberry preserve, mocha, and raisins. All I could think about were dark chocolate Raisinets. $11

To cap off the relaxing Thursday night, I decided to watch a movie that I hadn't seen in years. The choice was between Memento or The Lost Boys but I didn't feel like seeing Jack Bauer pick a fight with Jason Patrick. The movie then was Memento. I forgot how good the movie was. Although, I realized that as the amount of wine in my system increased, the more I thought I had the inability to form any short-term memory. If you have never heard of the movie, I'd suggest you just go pick it up. Look for a trailer but don't read about it because it might spoil the surprise. I'll give you one hint. The whole movie is played backwards. What a great movie!!

The streets are slush. I have the Puglia Rosso open, the Dom Martinho open and a Syrah/Malbec blend open. Now all I have to figure out what dinner is going to be. It's Friday and all I want to do is stay at home. Winter needs to seriously end.

Your wine and Calories

noreply@blogger.com (cookdrinkbehealthy) — Wed, 20 Feb 2008 20:57:00 +0000

I know. Who cares about calories when you are enjoying wine? I try to not care about this either. Actually, I never really think about it. However, I have had some e-mails asking me to at least show you some numbers. Well, thanks to the USDA National Nutrient Database, I had an easy way of looking up all the most popular wine varieties.

Don't worry though. Wine is still the healthiest of your adult beverages. I used 5 oz as the serving size for the wines. Safety guidelines also refer to a 5 oz serving of wine as one drink. Since a 750 ml bottle of wine typically has about 25 fl oz of wine. You are usually able to get 5 servings from each bottle.

Here are the varieties and the amount of calories in each serving:

Whites

Riesling	118
Pinot Grigio	122
Sauv. Blanc	119
Chardonnay	113
Champagne, Brut	131

Avg. Whites	121

Reds

Pinot Noir	121
Syrah	122
Zinfandel	129
Merlot	122
Cabernet Sauv.	122
Port, Ruby	185	(4 oz)

Avg. Reds	125

Now that you know how much each glass has, you can work it in to your daily intake. Here's something to keep in mind. Cut out one soda or one starbucks coffee and you could easily replace it with a rewarding glass of port after dinner. You can even have that square of dark chocolate too.

Grape Variety #97 - Savatiano

noreply@blogger.com (cookdrinkbehealthy) — Wed, 20 Feb 2008 12:01:00 +0000

Have you ever had wine from Greece? Aren't they the ones who came up with this whole crazy idea of fermenting grapes? I had the opportunity to try the "wine of the gods" or at least that's what the Greeks call Retsina. I found a bottle for 8 dollars and I decided to take a chance. If the word retsina reminds you of the word resin, you are close to the origin of this wine. Here is the label:

Quick history. The ancient Greeks would store their wine in ceramic vessels and seal them with tree resin. The resin would give the wine some flavor. The Greeks grew to love this taste and has been recreated since then. So yes, the wine tastes a bit like resin but I ended up liking it.

We had it with a spicy beef and scallion dish from our local Chinese place. It definitely helped cool down the mouth plus the low acidity level made it an easy sipper.

I am now three grapes away from 100 and it's getting very tough to find new grapes. I will get there though so stay posted for that 100th grape.

Chateau Frank - Celebre Cremant NV

noreply@blogger.com (cookdrinkbehealthy) — Tue, 19 Feb 2008 17:10:00 +0000

Two words: Sparkling Riesling. The very thought brings a smile to my face. How can you not want to Celebre when you hear the pop? I have been enjoying this wine for some time now. Christmas seemed brighter, New Year's was a blast.

When I first tasted this, all I could think of was a peach medley or a peach tart. There was some creaminess in the flavor too. I think that makes up the crispy crust. The bubbles rolled ever so gently over the tongue. It was hard not to take big gulps since I wanted to keep the flavor alive. The wine is a little pricier than usual. $19 . This is the sparkling wine you should use for special occasions such as Patriots losing the Superbowl parties or a Jim Carrey movie marathon. Hunt for this wine and your capture will be very rewarding.

approx 130 calories per 5 0z serving

New Style of Wine Reviews

noreply@blogger.com (cookdrinkbehealthy) — Tue, 19 Feb 2008 16:40:00 +0000

I have been a fan of Chateau Petrogasm for quite some time. If you are unfamiliar with it, it pretty much reviews wines by showing you a picture. Check them out in my wine links. Some are pretty straightforward, such as the image of a rotting lemon or a rose but others are a little bit more ambiguous. I appreciate those as well because wine can be ambiguous, and it doesn't neccesarily bring up thoughts of food sometimes. The only problem I have with the reviews is that many of the wines reviewed are so far out of the average person's price range that you can't really use them.

They say imitation is the sincerest form of flattery. I someday wish to have a successful website like Chateau Petrogasm. I am therefore going to alter the way my reviews are presented. I will certainly still give you an image of the label so you can pick it out of any wall of wine but I'm also going to attack your senses Petrogasm style. I will include a picture to describe the wines to complement my review. And guess what? All the wines will be 15 dollars or less. I will also slowly add pictures to my older reviews so check those out again in the near future. And make sure to check out Chateau Petrogasm.

Do you know how to boil pasta?

noreply@blogger.com (cookdrinkbehealthy) — Tue, 19 Feb 2008 02:03:00 +0000

Quite the rhetorical question, right? I don't think it is. Sure, I know you know how to boil water, whether you do it on the stove top or in the microwave, but did you know this is when you should season your pasta? You could salt and pepper the pasta dish all you want once it's plated but to truly season the pasta, you have to do it by seasoning the water.

Pasta needs two things to be added to water more than any other things you could add. Yes, even if all you are doing is making spaghetti to go with plain marinara, you should still add two things: salt and olive oil. Adding salt to the water is the only way of making sure the pasta is seasoned because it will absorb the salty water that it's being boiled in. How much salt should you add? Depends on how much pasta you are making, so if you're making a pound of pasta, you should add about a tablespoon salt to the boiling water. For a single serving of pasta, which is about a quarter of a box of pasta, throw in a teaspoon of salt. The olive oil, on the other hand, isn't for seasoning, but it makes sure you don't get that foamy, overflowing mess all over the stove. If you want to know what the foam is, it's the starch from the pasta mixing with the boiling water, thus the bubbles. The olive oil helps prevent the overflowing bubbles by changing the properties of the water. If you're a science geek, it creates a lipid layer around the starch that prevents the foam from building up. Simply put, no more mess. Again, a tablespoon of oil per pound of pasta. Start to incorporate these two things to your pasta. And try not to overcook your pasta.

You have the basics to great pasta. It's salted and now you can start to add flavor to the pasta. How about throwing in some dried basil or italian seasoning into the boiling water? Or maybe some red pepper flakes and garlic powder. Let's say you are cooking some chicken and the recipe calls for some cayenne and onion, then why not throw in the seasonings in to the water. I'm not asking you to overload the pasta with seasonings but give it some flavor. It will help bring the whole dish together. Now all you have to do is find a way to throw some wine in to the mix and you are set. (Don't do this all the time and don't add it to the water.)

Here's something to think about too. Spain has been seasoning it's rice with saffron for centuries in their paellas. Couscous is really just tiny little balls of pasta so you can follow these rules too. It's not some crazy idea I just came up with. It's just another way to play while you cook and make your meals unique.

Now go forth and create...

Valentine's Day is here, Better have something to do

noreply@blogger.com (cookdrinkbehealthy) — Thu, 14 Feb 2008 19:38:00 +0000

Dinnertime is getting closer. The stores have already marked up their flowers and the few that are left look like mutants that will never open. You better have some plans for tonight or you can just write off the next 10 months off. If you need more time, you better be a charmer.

Let's say you lost your iPhone, avoided all forms of media and follow the Chinese calendar. Well in this scenario, you can claim ignorance to the significance of February 14th. Otherwise, it's pretty much doomsday. Your saving grace this year is that Valentine's landed on a Thursday. You can make a valid, reasonable argument that you should BOTH wait until the weekend to shower each other (read: her) with lavish gifts. If she's a reasonable woman, you have a 20 percent chance of getting away with it. So bring graphs, notarized reservations and other information that can delay the inevitable. Most important of all, if you are delaying it for the weekend, at least scrounge around for flowers, chocolates or whatever plant life is growing outside that resembles a flower. Yes, I know it's winter.

Something you can always count on last minute is your local grocery store or wine shop. You know they sell wine and you know that they won't run out. You have two choices: bubbly or not bubbly.

If you guys are regular wine drinkers then I can say with some confidence that sparkling wine is not a weekly selection, although it should be. You are looking for the most bang for your buck here. For a romantic, fun night, stay away from the under 6 dollar bottle of sparkling wine. You still have to get to work tomorrow. Too much of that will give you a hangover that would feel as if you had a leprechaun practicing for St. Patty's day on your face. A great,reliable and fun sparkler: Asti Spumante or Moscato d'Asti. Almost a mimosa in the bottle. Citrusy, light and not to bad on the wallet. Find some chocolate with a hint of orange and you are golden. If you are really lucky, find some sparkling Riesling. I am yet to find someone that can say anything bad about it.

If you think bubbly is too much of a cliche, then you better know what type of wine she likes. You will be tempted to go with brand names or recognizable areas but here is your time to shine. Don't give in to marketing gimmicks such as special Valentine's wine. If she loves reds, find two great reds. Spain has great reds at a steal of a price. 'Codice' is a fun wine with a label that says you spent more than you did. Their reds are packed with flavor and most are between 8-15 dollars. If she loves whites, find 3 great whites. Germany and Oregon are places you might have overlooked. German Riesling comes in a variety of sugar levels. I'd say start with Kabinett or Spatlese Riesling, not too sweet and not too pricey. Other than that, find a Gewurztraminer (Ge-Vurz-Tra-Me-Ner) and you will keep the palate guessing.

I've given you some ideas to help deflect the mind off the fact that Valentine's is going to be delayed. But you knew this already, wine and flowers will always brighten up anyones day.

20 Worst Foods in America

noreply@blogger.com (cookdrinkbehealthy) — Thu, 14 Feb 2008 02:02:00 +0000

I am a huge fan of Men's Health magazine. Although after a while, you have seen all the exercises that will revolutionize your workouts and then pretty much look forward to the main articles about food or work. One of their recent topics talked about the twenty worst foods in America. These are dishes you would order at many popular restaurants. I have definitely had many of the dishes on the list in the past. Little did I know what I was really doing to my body. If you are curious about these foods check out the list. You might be shocked by some of the stats. One more thing to keep in mind, PF Changs only has 2 meals that are under 1000 calories. Do you see why I gave you a healthy sesame chicken meal?

Guac it out, Guac it out. Easy Guacamole.

noreply@blogger.com (cookdrinkbehealthy) — Thu, 14 Feb 2008 00:03:00 +0000

Earlier this month I talked about the benefits of avocado. I gave you some ideas of how you could use it in your meals but I didn't really give you a recipe to make some good guacamole. The nice thing about a reliable, turn some heads guacamole, is that you can make a little for yourself or a lot for a party. It's a perfect snack between meals and goes great in sandwiches to replace mayo. Well enough about guac. Let me just show you.

Mix it with salsa. Use it as a spread. If you're feeling festive, find some margaritas and throw a party. The meal is done.

Here is the list for a small bowl:

2 ripe avocados, see my other post to learn how to pick them out
1 small bowl
approx. 1/8 tsp pepper
approx. 1/4 tsp salt
apx. 1/2 tsp onion powder
apx. 1/8 tsp dried oregano (3 pinches)
1 1/2 tsp olive oil
juice from half a lime or lemon

The reason most ingredients are approximated is because I usually just wing the recipe when I make this guacamole. The olive oil is key because it gives the guac a smooth and creamy consistency. You have to salt and pepper it to taste. I've always said that you have to play with your food so here's your first true chance.

1. Cut the avocado in half. Spoon out the green insides while avoiding any dark parts. Discard the seed.
2. Mash the avocado in a small bowl until soft and smooth.
3. Add the salt, pepper, onion powder, oregano and olive oil to the avocado. Mix well.
4. Add the lime/lemon juice. Continue mixing.
5. Taste. Add S & P to taste and/or 1/4 tsp of olive oil.
6. Serve as you wish.

Give this recipe a couple tries before you make a party sized amount. It's pretty simple so you shouldn't have a hard time finding the right combination that YOU enjoy. However, if you want to just follow the recipe as is, you will not be disappointed.

This was an appetizer to some ground turkey tacos and mexican rice. We had the guacamole with some baked tostitos and picante sauce. And yes, margaritas too. Just craving the summer heat I guess.

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Fairvalley - Chenin Blanc

noreply@blogger.com (cookdrinkbehealthy) — Tue, 12 Feb 2008 19:41:00 +0000

This is a smooth and easy drinking Chenin Blanc. Coming out of South Africa, chenin blanc is called Steen there. The Fairvalley Chenin Blanc was my wine for the Caribbean Chicken Curry recipe. Wow, what a pair. This white had just enough acidity to cut through the cream of chicken in the recipe and still had that sweet and light feel in the mouth to make sure the cayenne didn't hurt you too bad. I could have sipped on this all night. And it was priced at 8.99. Wow. Talk about finding my everyday white. I've had similar luck with the Beringer Chenin Blanc in the past but the Fairvalley comes in a screw top. Do you really need another reason to pick it up?

Light and fruity. Not too sweet, almost like an off-dry riesling. Apricot and pear nose. Low price point, high in flavor. I'd have this with any spicy chicken or fish dish. Or outside with a book and a radio.

approx 118 calories per 5 0z serving

Cold Weather and Hot Caribbean Chicken Curry

noreply@blogger.com (cookdrinkbehealthy) — Tue, 12 Feb 2008 18:36:00 +0000

Another frigid night last night. I have come to the conclusion that my dog loves the cold weather because the lower the temperature gets, the more he asks me to go outside. I shouldn't complain because he at least asks to go outside although I would understand if he just wanted to pee on a towel inside. IT'S TOO COLD! Silly groundhog and his stupid shadow. I had the urge to just warm up inside like that Campbell's soup commercial where the snowman melts and he turns in to a boy. Problem was, I didn't want just any ordinary soup. Chicken and stars is so plain and boring.

Luckily, I flipped through one of my many cookbooks and I found the recipe for Caribbean Chicken Curry, thanks Family Circle. For thai food fans out there, you know how good curry is, not only just the flavor but the way it fills the air within a square mile of the stove. The nice thing about this curry was the cayenne pepper. I was going to beat the cold by spicing up the belly. And as always, I knew it was going to make enough for leftovers.

260 calories. 3 g fat. 29 g protein. Got your attention yet? Just wait till you taste it. Oh Curry you so fine, you so fine, you blow my mind. Hey CURRY!

So here is what you'll need:

1.5 lbs of boneless, skinless chicken breast, cut each in to 1 inch pieces
1/2 tsp salt and 1/4 tsp pepper
1/2- 1 large onion, sliced

if you love onions, use the full onion, I only used half an onion

2 cloves, minced garlic
1 tbsp curry powder
1/4 tsp cayenne

if you like it spicy, go with 1/2 tsp, that's what I used and I was sweating

2 2/3 cups nonfat milk
2 cans (10 oz) fat-free condensed cream of chicken soup
1 large tomato, chopped
1 large mango, chopped

if you have never used mango, use mango with a ripe reddish skin, watch out for the large seed

3 cups cooked brown rice

1. Spray the bottom of a large pot with cooking spray. Heat to med-hi.
2. In a bowl, whisk milk into soup
3. Season chicken with salt and pepper. Cook in pot for 5 min until lightly brown or cooked through.
4. Remove chicken from pot.
5. Lightly spray pot again and add onion and garlic. Cook until softened about 3 min. Stir in curry powder and cayenne and cook for 1 min.
6. Add the soup mix to onion mixture. Add chicken, tomato, mango. Partially cover and simmer for 30 min.
7. Serve over brown rice.

Talk about hitting the spot. The warm soup consistency coated my bones and insides to make me forget about the winter. Not to mention, adding it to rice made it feel like a really hearty chowder. We just ate the curry out of a bowl with a spoon. Watch out if you're lactose intolerant, you might need a lactaid. It was an easy meal to make even after I accidentally dropped the measuring spoon with the curry. Had to go for a last minute spice run but it was worth it. It was great as is, but my girlfriend and I are debating on how to make it more unique and give it more color. You might see this dish again down the line. Who know's it might have a little basil, maybe some bell peppers, even some shredded coconut. Like I've said in the past, I love playing with food. Recipes are just guides and shouldn't be followed all the time.

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