Stovetop Solutions

Black Bean Brownies?

2012-01-12T13:08:00.004-05:00

I heard about these brownies from my sister a few years ago, but I was a little skeptical. I love beans in my chili, but in my brownies?
Today I decided to give this recipe a try. I have all the ingredients in my pantry so I figure why not? Plus I am looking for flourless desserts for my gluten free and non-starch eating families.

Like most of my fellow Personal Chefs I read cookbooks, cooking magazines, and food blogs as though they are novels. I make copies of recipes or cut out recipes from magazines and newspapers and add to my "must test" pile. I decided on this recipe because it looks too simple to be true. As you know, I don't enjoy baking, but this recipe is a no brainer. Gather your ingredients, dump into the blender or food processor and bake...Ta da...you have brownies.
I used canned black bean, but be sure to use the unseasoned ones. Or if you have dried black beans feel to cook them and use for this recipe.

Black Bean Brownies
serves 12
1 15.5 can black beans
3 tablespoons vegetable or canola oil
3 eggs
3/4 cup sugar
1/4 cup coco powder
1 teaspoon instant coffee (optional)
1 teaspoon vanilla
pinch of salt
1/4 cup semi-sweet chocolate chips (optional)

Method:
Pre-heat oven to 350. Lightly spray an 8x8 pan with butter cooking spray or butter.

Combine black beans through salt in a blender; blend until smooth; pour mixture into the prepared baking dish. Sprinkle with chocolate chips and then bake in the oven until the edges pull away from pan and the center is set (about 25-30 minutes). Allow to cool for 15 minutes prior to cutting and removing from pan.

Only 5 grams of fat per serving now that's a fantastic low fat dessert, high in protein and fiber - what's not to love? As for taste? I'm not sure as I am waiting for the brownies to cool. Will keep you posted.

The verdict: They are moist and chocolaty. Next time I will be sure to puree the mixture until completely smooth.

Tips for Healthy Living

2012-01-09T15:48:00.000-05:00

It's January and most people I know have started a new diet to lose weight for the new year. This year, I have decided to adopt healthy life style changes that will ultimately help improve my overall health. I came across this great article that I wanted to share with you. Fortunately, I think we all know what we need to do its just difficult to implement.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

Learn more about the best way to get the vitamins and minerals you need.

Read Article by Harvard Health Publications

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

Beans: Black beans, navy beans, garbanzos, and lentils are good options.
Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.

You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Good sources of calcium include:

Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup
corn sweetener or corn syrup
honey or molasses
brown rice syrup

crystallized or evaporated cane juice
fruit juice concentrates, such as apple or pear
maltodextrin (or dextrin)
Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
Opt for fresh or frozen vegetables instead of canned vegetables.
Cut back on salty snacks such as potato chips, nuts, and pretzels.
Choose low-salt or reduced-sodium products.
Try slowly reducing the salt in your diet to give your taste buds time to adjust.

This article is courtesy of http://www.helpguide.org/life/healthy_eating_diet.htm

Bean Salad al la Somer

2012-01-09T12:36:00.001-05:00

Believe it or not even a chef struggles with what to make for an easy and portable lunch. Since I spend most of my days on the go- a simple protein packed lunch is a must. One of my go to salads is inspired by The Hopkins Eatery's Black Bean and Chicken Salad. Love that combination of creamy feta, kidney beans and balsamic vinegar- YUM. This salad holds up well in the fridg for a few days which makes it even better.

Marinated Bean Salad

Ingredients:

1 can or 1 1/2 cups kidney beans (or black beans, navy beans, pinto, etc.) rinse and drain

10 oz or 1 1/4 cup edamame, defrosted

1 cup green beans (fresh or frozen), defrost if frozen

1/4 cup good quality feta cheese or your favorite stinky cheese

1/4 cup marinated red onions

1/4 cup tomatoes - chopped (optional)

Dressing:

1 tablespoon dijon mustard

3 tablespoons balsamic vinegar

1 garlic clove minced

1/4-1/2 cup olive oil

1/2 teaspoon oregano

salt and pepper to taste

Method:

In a large bowl, combine mustard, vinegar then slowly whisk in olive oil, add seasonings/garlic and whisk to combine. Toss in beans through tomatoes and combine thoroughly. Refrigerate one hour before serving.

Light Berry Crisp

2012-01-09T11:58:00.004-05:00

If you have been following this blog for a while then you know that I don't enjoy baking. However, my chef friend Julie Dell Townsend has been posting some delicious looking desserts and actually inspiring me to try my hand at a few. Of course, I stick to simple desserts that aren't overly complex. It is my policy that desserts shouldn't take longer to prepare than the actual meal.

I found a great recipe for a berry crisp and made a few modifications to use up some items I already had in my pantry and freezer. Feel free to use whatever frozen berries your family enjoys. I had a few bags of frozen blueberries from this summers Farmers Market.

Light and Delicious Berry Crisp
Ingredients

6 cups frozen berries (strawberries, blueberries, blackberries, raspberries, etc.)
1/2 cup sugar
1/4 cup flour
2 cups granola
1 teaspoon vanilla
2 tablespoons melted butter

Vanilla yogurt or ice cream (optional)

Method

Preheat oven to 375°F. In a large bowl, gently toss together berries, sugar and flour then transfer to an ungreased (8-inch) baking dish; set aside.

In a medium bowl, toss together granola, vanilla and butter then scatter over berries in dish. Bake until top is golden brown and berries and their juices are bubbly, about 30 minutes. Let cool then spoon into dishes and serve with yogurt or ice cream on top.

I don't think this dessert could be any simpler!! I like to warm a small serving in the microwave for 30-45 seconds and then top with vanilla yogurt.

Pretzel Day

2012-01-09T11:17:00.001-05:00

Recently, I've had the privilege of spending time with some sweet kids that have really taught me to enjoy the little things in life. The excitement and joy of learning new simple tasks like folding clothes, building towers with blocks or even cooking in the kitchen. A few weeks ago my little buddy A was telling me about his school setting up Italy and Germany day this year. In November, they had Italy day where they made pizza, had pretend gondola rides, and even met the Pope. What a fun idea to introduce new cultures and traditions to preschool age children. Back to Germany day, when I asked A what he did all he could really remember was that they ate potato pancakes, apple sauce and pretzels. Then without skipping a beat he said, "Khala (auntie) do you know how to make pretzels?" Of course, I said would you like to make pretzels one day? Shurre that would be good, he said.

That is exactly what we did a few days ago. I planned a pretzel making day with A, M and L. On the day of our cooking lesson we printed out our recipe, gathered all the ingredients, measuring cups, spoons, bowls, and then finally we got the oven pre-heated. I have to admit, I was more excited than they were - first, I love being in the kitchen, secondly, some of my favorite memories with my mom and grandmother were spend in the kitchen. Cooking is a great way to develop coordination and dexterity skills. Filling cups with flour, baking soda, honey, rolling out dough, and brushing butter on pretzels. We used a non-yeast based recipe for simplicity.

We made two types of pretzels: Cinnamon Sugar and Parmesan. Can you guess their favorite?

I hope you will take time to try this recipe with your kids, grandkids or students. If you have questions on how to set up a cooking lesson would like to schedule a class for your little ones please give me a call at 678-744-9001 or email somer@stovetopsolutions.com

Easy Pretzel Recipe

Ingredients:

1/3 cup baking soda

5 cups water

1 1/2 cups all-purpose flour or 3 cups if you don't have wheat flour

1 1/2 cups whole wheat flour, or oat flour

1 teaspoon baking soda

1 cup buttermilk (or 1 cup milk with 1 tablespoon vinegar or lemon juice)

1/4 cup honey

1/2 cup of parmesan cheese

1/4 cup cinnamon sugar

1/4 cup melted butter

**Allow the children to measure out each of the ingredients.

Method

In a non-aluminum stock pot, dissolve 1/3 cup baking soda in 5 cups water.

Bring water to a boil, and then remove from heat. Preheat oven to 400 degrees F.

In a large bowl, sift together all-purpose flour, whole wheat flour, and baking soda. Stir in buttermilk and honey until dough pulls together. Turn dough out onto a lightly floured surface, and knead briefly to form a firm dough.

Divide dough into 12 equal pieces. Roll each piece into a cylinder approximately 12 inches long (hand each kid a piece of the dough and allow them to roll them out into cylinders). Then once all pieces are rolled out, allow kids to form into classic pretzel shape. Pinch ends to seal. Dip pretzels in baking soda solution and then place on lightly greased cookie sheets.

Brush pretzels with butter, sprinkle pretzels sugar or parmesan cheese, and then bake in preheated oven until golden brown, about 10 minutes.

I served the cheese pretzels with marinara sauce for lunch and then cinnamon sugar pretzels for dessert.

Palak Paneer - Spinach with Tofu or Paneer Cheese

2011-10-06T21:42:00.007-04:00

I'm a borderline addict to hot and spicy food. In fact, I may have recently crossed the line when I was asked to verify if I truly meant 1 tablespoon of cayenne pepper in a recipe. Needles to say, Thai and Indian food top my list of spicy favorites. My love of spice began at an early age when my dad introduced my sister and I to an Egyptian hot chili pepper sauce "Shatta" and Indian curried picked Mango "Anba". Both sauce/chutney could be enjoyed on sandwiches, mixed in with rice to give that extra punch without altering the true essence of dish. A condiment, sauce, chutney should be a compliment to the flavors and not overpowering.

Indian food has become something of an obsession over the years. In my early 20s, I had a flavor epiphany when I had my first vegetarian Indian meal. The combinations of heat, smokiness, tang and cream made for the most light and filling meal. My first love was, Mattar Paneer* - lightly sauteed onions and peas in a creamy red sauce that was dotted with cubes of paneer*. Another favorite is Channa Masala, and of course, Palak Paneer. Typically, I'm a carnivore, but when it comes to vegetarian Indian dishes I don't miss the meat all. In fact, I eat mostly vegetarian meals when I'm trying to drop some pounds. Delicious meals don't have to be bland and boring folks. You just have to know the spices and flavors you enjoy.

Palak Paneer is a dish that I often prepare for many of my health conscious clients. They often ask if the meal was truly healthy! This recipe lends itself to being a vegan version by using tofu in place of paneer*, soy or almond milk in place of cream. Trying to cut a few calories? Then use tofu and fat free half and half or yogurt. Use what you have in your fridg or pantry.
A few things before we get started on with this recipe. *Paneer is an acid-set, non-melting farmer cheese or curd cheese made by curdling heated milk with lemon juice or other food acid. This cheese can be found at Dekalb Market, Patel Brothers, and some health food stores (Harry's, Whole Foods, etc.). If you live in the Kennesaw/Marietta Suvidah is a well stocked Indo-Pak Grocer. Or you can make your own paneer please check out this video.
If your local, and would like to accompany me the next time I visit Suvidah then email me somer@stovetopsolutions.com and we can set up a time - you may have to buy me ice cream while we are there.
Palak Paneer - great as a side or main dish
serves 4/6

Ingredients

1 10 oz package of chopped frozen spinach or 2 (5 ounce) bags baby spinach
8 oz. of paneer or 1 package of extra firm tofu - drained
2 medium tomatoes pureed or 8 oz tomato sauce
1 small onion chopped (not traditional, but I find that it adds depth to the flavors)
1 teaspoon chopped ginger
2 garlic cloves crushed
1 teaspoon coriander powder (dhania)
1/2 teaspoon turmeric powder (haldi)
1/2 teaspoon cumin seed (jeera)
Pinch of asafetida (hing) - optional
1/4-1/2 teaspoon red chili powder
1/2 teaspoon garam masala
1/2 teaspoon salt
1/4 cup oil - canola, vegetable, peanut
1/4 cup heavy cream, yogurt, sour cream, fat free half and half, soy milk, etc.-- you get the picture

Method
If using frozen spinach, thaw, drain, and puree in a food processor for a minute so the spinach has a creamy texture but without becoming pasty. On occasion, I use chopped frozen spinach and skip this step completely if I don't have time.
If you use fresh spinach then cut spinach into shreds and cook in 3 tablespoons water until tender; remove from heat and process in a food processor or blender.
In a small bowl mix the turmeric, chili powder, paprika, garam masala and tomato puree and set aside.
Cube the paneer or tofu into 1/4 inch pieces and saute them on medium high heat just for few minutes so paneer become very light gold in color, take paneer out on paper towel so extra oil can be absorbed. Or you can cut them into thirds, fry, then cube which is my preferred method because it's easier than flipping individual pieces of tofu and paneer.

Drain all but one tablespoon of oil. Return pan to heat, test the temperature by adding one cumin seed to the oil; if it cracks or pops immediately then the oil is ready. Add the rest of the cumin seeds, hing, onion, ginger and garlic. Saute for a few minutes. Add tomato mixture, cover, and cook until its reduced by half about 20-30 minutes.

Add spinach and salt - cook for 10 minutes. Mix in cream or yougurt and cook for 2-3 minutes. Gently fold in the paneer or tofu cubes and cook for 2 minutes.
Serve with toasted naan bread or rice.

Cooks Note: if you would like a hotter version add another 1/4 teaspoon of cayenne to kick up your dish. Good time to adjust salt. - Do this prior to adding the paneer or tofu.

My Favorite Cardamom Ice Cream

2011-09-08T20:56:00.000-04:00

Here is my favorite recipe for cardamom ice cream. This recipe is adapted from Jill Norman's "Herbs & Spices: The Cook's Reference.

Ingredients
2 cups 2% milk or light cream
1 vanilla bean, split lengthwise
6-8 whole green cardamom pods, lightly crushed or cardamom seeds
1/2 to 3/4 cup sugar (use less sugar if you don't enjoy sweet ice cream)
4 egg yolks
3/4 cup whipping cream
1/8 teaspoon ground cardamom
1/8 teaspoon rose or orange blossom water (optional)

Method
Put the milk, or light cream, vanilla bean and crushed cardamom pods into a heavy pan and bring slowly to a boil. Remove from heat, cover, and let infuse for 20 minutes. Take out the vanilla bean and scape the seeds into the liquid. Remove the crushed green cardamom pods.
Beat the egg yolks and sugar until thick and pale. Gently reheat the milk or cream and beat a little of it into the egg yolks. Pour the egg mixture into the cream and return the pan to a low heat. Stir until the custard is thick enough to coat the back of a spoon; it will take several minutes. Do not let it boil, or you'll get pieces of scrambled egg.
Remove the pan from the heat and continue to stir until it has almost cooled. Whip the whipping cream lightly and fold it into the custard. Add the 1/8 teaspoon of ground cardamom and rose water (if using). Freeze in an ice cream maker following the manufacturer's instructions.

Helpful Hints
Be careful not to add too much cardamom to the recipe. Cardamom is a very strong flavor, and too much of it can cause a soapy taste.

Serve with toasted pistachios or toasted coconut.

Short Cuts

If you are short on time then you can purchase a good quality vanilla ice cream. Allow to soften then fold in 1 teaspoon ground cardamom, pistachios/coconut. Return to freezer for 5-10 minutes. Then serve and enjoy :)

Middle Eastern Spice Blends - Baharat

2011-09-08T13:51:00.002-04:00

Baharat is a Middle Eastern spice mix used in many countries like Lebanon, Syria, Iraq, and Jordan, Baharat simply means "spices" in Arabic. This blend is often used to season lamb but is an all-purpose flavour enhancer useful for fish, chicken, beef, tomato sauces and soups. It’s a great addition to lentil dishes, pilafs and can even perk up plain old meatloaf. It can be useful as a rub for virtually anything on the barbeque. A traditional baharat mixture is used similarly to the way Indians use garam masala and may be used as a final flavour booster after a meal has been prepared. It is also commonly added to the pan with a little butter to disperse flavours before frying.
The Turkish style baharat is similar to the Arabic versions but often includes mint. Chefs in Turkey use this blend as an all-purpose seasoning for meat dishes such as kofte, grain pilafs, and vegetable dishes. Excellent as a rub on lamb prior to grilling, it also has an affinity for eggplant, or you may even try perking up your next batch of ratatouille with these flavors of Turkey. Cassia, nutmeg, cumin, coriander and black pepper round out this blend.
It's preferable to use these spices whole then dry roast them in a pan and grind together - however, you can use a short cut and blend powdered spices. Baharat can be bought at Middle Eastern groceries and markets but it is also quite easy to make fresh for yourself and keep it stored in a spice jar. There are many different variations, all based on the basic ingredients of black pepper and allspice. I'm going to share several variations by region. You should try them all - super delicious and a good way to add flavor without added calories.

Recipes for Baharat

Baharat (Most common blend)
2 tablespoons fresh ground black pepper
2 tablespoons paprika
2 tablespoons ground cumin
1 tablespoon ground coriander
1 tablespoon ground cloves
1 teaspoon nutmeg
1 teaspoon ground cinnamon
1 teaspoon allspice
1/2 teaspoon ground cardamom

Turkish Baharat
2  tablespoons fresh ground black pepper
2  tablespoons ground cumin
1  tablespoon ground coriander
1  tablespoon ground mint
1  tablespoon ground cloves
1 teaspoon nutmeg
1/2 teaspoon ground cardamom
pinch of ground cinnamon

Syrian Baharat
2 teaspoons allspice
1 tablespoon cinnamon
1 1/2 teaspoons nutmeg
1 1/2 teaspoons cloves

Tunisian Baharat
1 teaspoon ground cinnamon
1 teaspoon dried rose petals
1 teaspoon black pepper

Kebsa spices (i.e. Gulf baharat)
1 tablespoon red paprika
1 1/2 teaspoons cumin
1 1/2 teaspoons cinnamon
1 1/2 teaspoons ground loomi (dried lime)
1 teaspoon cloves
1 teaspoon black pepper
1 teaspoon ground cardamom
1 teaspoon nutmeg
1 teaspoon ground coriander

I hope you gives these spice blends a try. Let me know if you have any questions. ENJOY!!

Cheesy Chicken and Zucchini Enchiladas

2011-09-07T22:01:00.003-04:00

If you have your own vegetable garden during the summer months then you definitely have experienced an over abundance of zucchini or squash at some point. This recipe was developed to solve exactly that problem. What to do with all that zucchini? Zucchini bread, grilled zucchini, zucchini casseroles, but I wanted something spicy, light, and great to reheat for leftovers.

I recall seeing a recipe or two floating around for vegetarian zucchini enchiladas, but at my house, some type of protein is necessary. I decided to add some roasted chicken to sauteed shredded zucchini and make my own chipotle enchilada sauce. Perfect topped with cilantro, scallions, jalapenos, sour cream or all of the above.

Ingredients:

1 chicken breast, or one cup left over chicken (shredded)

1 teaspoon olive oil

3 cloves garlic, crushed

1/2 small onion, minced

1/4 cup cilantro, chopped

2 medium zucchinis, grated

salt and fresh ground pepper (to taste)

1 1/2 cups grated reduced fat mexican blend cheese

4 Large Whole Wheat tortillas

chopped scallions (optional)

chopped cilantro

Spicy Enchilada Sauce Recipe

1 garlic cloves, minced

2 tbsp chipotle chilis in adobo sauce (less if you don't like it spicy)

1 cup tomato sauce

1/2 teaspoon hot chipotle chili powder

1/4 teaspoon ground cumin

1/2 cup fat free vegetable broth or chicken broth

salt and fresh pepper to taste

Method:

First start by making the enchilada sauce. In a medium saucepan, spray oil and sauté garlic. Add chipotle chile, chili powder, cumin, broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set sauce to the side until the enchiladas are ready.

In a non-stick saute pan, sauté garlic and onions in olive oil over medium heat for about 2 minutes; add zucchini, salt and pepper to taste and cook about 4 minutes.

Remove from heat and add shredded chicken and cheese.

Spray a medium baking dish with non fat cooking spray then ladle about 1/4 cup of sauce in the bottom of the pan.

Lay tortilla on a flat surface. Fill each tortilla, roll and place seam side down in a baking dish.

Top with enchilada sauce and cheese. Bake until hot and the cheese is melted, about 20-25 minutes.

Add your favorite toppings and enjoy!! Yummy!

Chicken Rollatini Parmigiana

2011-09-07T18:47:00.005-04:00

This recipe is simple, reheats well, and a complete crowd pleaser. A great one dish supper than can easily be paired with a salad or or a light orzo side. Even the pickest of family members will love this dish! I mean who doesn't like Chicken Parm? This is such a versatile "method" to prepare chicken. Select your favorite cheese - mozzarella, goat cheese, cheddar - or your favorite green veggies - spinach, broccoli or shredded and sauteed zucchini.

Ingredients:
8 chicken cutlets,
1/2 cup Italian seasoned breadcrumbs or Italian Panko
1/4 cup grated parmesan cheese, divided
3 eggs
5 oz frozen spinach, or broccoli squeezed dry of any liquid
6 tbsp ricotta cheese, goat cheese or Greek yogurt (part skim if your cutting calories)
2 tbsp Parmesan, shredded (the real stuff please)
olive oil non-stick spray
salt and pepper to taste
2 teaspoons garlic powder
1 teaspoon paprika
1 teaspoon Italian Seasoning (oregano, basil, red pepper flakes - be creative)

Method:
Pre-heat oven (or toaster oven) on 450.
Dry chicken cutlets, then sprinkle with salt, pepper, paprika and 1 tsp. garlic powder.

Mix together ricotta cheese, 1 egg, spinach or broccoli, garlic powder, Italian spices.

Scramble the remaining eggs, sprinkle with salt and pepper. Create a dredging station, by filling a shallow plate, or paper plate with bread crumbs. Set Aside.

Arrange chicken breasts on a flat surface. Top and spread each piece of chicken with the spinach and cheese mixture. Starting from the shorter end, roll up chicken.

Dip in egg mixture then roll in bread crumbs. Spray baking dish with non-stick spray or olive oil. Arrange chicken rollatinis in a pan then lightly spray with non stick spray or olive oil.

Bake for 25 minutes. Then remove from oven top with sauce (tomato or alfredo) and or your favorite cheese.

Bake until cheese is melted and bubbling, about 5 more minutes. Serve with additional sauce on the side and grated cheese.

Iraqi Style Eggplant Stew - Morgat Bathenjan

2011-09-07T16:09:00.002-04:00

Eggplant is the only vegetable I refused to eat as a child! I tried many times, but it made me ill. Luckily, my parents never forced me to eat it since I ate liver, okra, brussels sprouts, cabbage, and just about everything else. If my mother made Eggplant Parmesan, then I would simply eat around it. It was odd really because my sister LOVED eggplant and she was always more than happy to eat my serving. Ironically enough, I enjoy Baba Ghnough which is a roasted eggplant dip.

Over the years I have found a few varieties of eggplant that I enjoyed like Thai and Chinese. Last summer, I realized that I was allergic to the classic variety of eggplant. My Farmers Market friend Mr. Haley, gave me 2 eggplants that he did not sell. I decided to make Baba Ghnough since it was the only eggplant dish that I enjoyed. I cut and and prepared the eggplants and noticed my hands began to itch. I went on to roast and then prepare my dip. After eating a couple of spoonfuls I realized that my throat and body were begin to itch. Hmmm...so I guess I was a pretty smart kid - apparently I'm allergic to classic eggplant.
None the less, I've now found Japanese eggplant that I very much enjoy. A few weeks ago, I was hired to cook for a client and her husband for their Anniversary Dinner. We decided that an Iraqi feast would be a fun dinner. Here was the menu:

Jajeek Dip - Yogurt, cucumber, garlic and sumac
Shiraz Salad - Cucumber, Tomatoes, Onions and Feta
Entree: Eggplant Stew served with Basmati Rice
Dessert: Cardamom Ice Cream with Toasted Pistachios

Here is my recipe for the Eggplant Stew - Morgat Bathenjan
Ingredients:
1 large eggplant, sliced crosswise 1/2 inch thick
1/4 cup olive oil
2 1/2 tablespoons vegetable oil
4 (1lb) lamb shanks or lamb stew
fresh ground pepper
1 teaspoon salt
1 large white onion, chopped
2 cloves garlic- crushed
1 large can of tomato sauce
1 tablespoon tomato paste
1 teaspoon turmeric
2 teaspoons baharat
2 teaspoons ground coriander

Method:

If you are using traditional eggplant then you will need to do the following: In a bowl, dissolve 2 teaspoons of salt in a 1 quart of water. Add the eggplant, cover with a plate to keep the slices under water, soak for 30 minutes. Drain the eggplant and pat dry.

In a large dutch oven or heavy bottom pot, heat 2 Tbl of the oil. Season the lamb with salt and pepper and cook over high heat, turning once until well browned, about 5 minutes per side. Add the onion and garlic. Cook over moderate heat, stirring, until softened about 10 minutes. Add 1 quart of water, can of tomato sauce, tomato paste, turmeric, baharat, salt and coriander and bring to a boil. Reduce the heat to low and simmer for 45 minutes stirring and skimming every so often.

In a large non-stick skillet, heat 1 1/2 Tbl of the oil. Add 1/3 of the eggplant and cook over med-high heat until browned, 3 minutes per side; transfer to paper towels to drain. Brown the remaining eggplant in the 3 Tbl of oil. Add the eggplant to the lamb and simmer over low heat, stirring until the lamb is tender, 45 minutes.

Transfer the lamb to a rimmed baking sheet, remove the meat from the bones and cut into 1-inch chunks. Boil the stew over high heat, skimming, until the liquid has reduced to 3 cups, about 40 minutes. Return the lamb to the stew and season with salt and pepper.

You may serve the stew with toasted pita bread or basmati rice.

Lentil Soup - Shorbat Adis

2011-08-23T14:38:00.002-04:00

In honor of the month of Ramadan I thought I would share an Iraqi classic first course soup. This is the Iraqi version chicken noodle soup - nourishing, healing, and comforting. This soothing combination of creamy lentils and noodles is the food that lights up my memories. The aroma of just cooked Adis perks up palates and warms your stomach to prime you for the courses to come. A staple during the month of Ramadan - enjoyed during the summer or winter. A delicious soup that is accessible even with the smallest food budget as a cup full of lentils, a few noodles, and spices is all that required to create this hearty soup.

Creamy Lentil Soup - Shorbat Addis
Ingredients
1 cup red lentils
5 cups chicken broth or vegetable broth
1/2 onion, chopped
2 teaspoons turmeric
1 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon coriander
salt and pepper to taste
1 tablespoon olive oil
2-4 oz vermicelli noodles

Method:
Wash and drain the lentils - be sure to pick out any rocks.

In a large pot, heat a tablespoon olive oil. Add the noodles and toast until golden brown. Remove and set aside. Next add the onion, cook for 2-3 minutes or until the onions have softened. Then add in your spices, lentils, toasted noodles and broth and stir to combine.
Bring to a boil, the allow to simmer on medium low for 35 minutes. Stir occasionally to prevent the lentils from sticking or burning.
Garnish with your favorite herbs and a generous dollop of Greek yogurt.

Quick Interesting Facts about lentils: they are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods.

Steamed Meatballs in a Creamy Yogurt Sauce

2011-06-07T23:58:00.002-04:00

As the weather warms up and bathing suit season approaches we are all looking for healthy and delicious recipes. When I talk to clients and customers looking for cooking classes the question that comes up is how to cook healthy and how to do it afford-ably.

Before I left for work yesterday, I pulled a 1/2 lb. of ground sirloin 80/20 and placed in the fridg. I decided to use a frozen pack of mixed vegetables and small bag of Edamame. Frozen vegetables are great to have on hand for quick suppers. Plus they are packed at the peak of freshness making them a great alternative to fresh.

I wanted to make meatballs, but it seems that acidic tomato sauces have not been kind to me therefore I choose a light cream sauce. I steamed the meatballs to keep them moist, light and delicious.

Steamed Meatballs in a Creamy Yogurt Sauce
4-6 servings

Ingredients

1/2 lb. ground sirloin or ground chicken

2 tablespoons bread crumbs (plain or Italian)

1 tablespoon garlic powder

1 teaspoon black pepper

1 teaspoon coriander powder

1 1/2 teaspoons kosher salt

1 egg

3 ribs of celery

1/4 of a large onion or a small onion

1 garlic clove

1 cup water + 2 tablespoons

1 tablespoon Worcestershire sauce

1 tablespoon corn starch

1 package frozen vegetables

1/2 cup frozen edamame

1/4 cup low fat yogurt or sour cream

1/2 cup brown rice

1/2 cup quino

2 cups water or beef broth

1 teaspoon salt (optional)

Method:

In a small food processor: place onion, garlic and celery and shred. Remove the vegetable mixture and place in a paper towel or cheese cloth and squeeze out the water/moisture. Be sure the vegetable mixture is dry.

In a large bowl, combine ground beef through egg plus the shredded vegetable mixture.

Allow the mixture to rest for 10-15 minutes. Meanwhile, combine quinoa and brown rice in a microwave safe bowl. Add water or broth and salt then cover with plastic wrap. Microwave for 8-12 minutes (depending on microwave).

In a non stick saute pan, add one cup of water and the Worcestershire sauce, bring to a simmer. While the water comes up to temperature form the meatballs. Then place in the saute pan, cook for 2 minutes on one side then flip and cook for another minute. Remove from the pan and keep warm.

Add your frozen veggies, and edamame to the now beef flavored broth. Cook for 3 minutes or until the vegetables are warmed through.

Combine cornstarch, water and yogurt. Add into the vegetable mixture and stir to combine. Place the meatballs into the pan and allow to simmer for 8 minutes.

Scoop 1/4 cup of the rice and quinoa then top with the meat and sauce.

ENJOY!!

Asian Beef Stir Fry

2011-05-26T12:56:00.000-04:00

I'd like to apologize to everyone for taking such a long break from blogging. So much is going on the home front that I decided to take some time off to re-energize. Over this break I have been testing out some new healthy and budget friendly recipes. Eating healthy is all about making smart choices, portion control and getting outside for a little exercise. While it would be nice to have grilled shrimp and salmon every night that's just not affordable for everyone's budget.

For this recipe I'm using 1/2 lb of ground sirloin or 90/10. Then I used veggies I had on hand like celery, carrots and onions. I decided to only make two servings for this meal because I wanted to be sure I didn't go back for seconds.

Asian Beef Stir Fry

Ingredients
1/2 lb. of 90/10 ground/minced meat
2 carrots, peeled and sliced
3 celery ribs, washed, and sliced on the diagonal
1 small bell pepper
1 small white onion
1 tablespoon ginger root, grated
2 garlic cloves minced
1/4 cup light soy sauce
1 tablespoon peanut or canola oil
2 tablespoons hoisin sauce
1/2 cup water
1-2 tablespoon garlic chili paste (add more or less depending on how hot you like your food)
1 cup rice
1 1/2 cups water
1 teaspoon of salt

Method
In a large non-stick saute pan add ground beef and cook for 2-3 minutes, then toss in the carrots and 1/4 cup water. Cook until the beef is no longer pink and the carrots have softened. Remove from pan and set aside.

Meanwhile, combine rice, 1 1/2 cups water, and salt in a microwave safe bowl. Cover with plastic wrap and cook for 8-12 minutes in the microwave.

Wipe out the pan with some paper towel. Heat the pan on high heat for a minute then add the oil. (The next part goes by quick so have all your ingredients handy).

Add garlic and ginger stir for one minute, then toss in celery and onions. Cook for two minutes. Then add in chili garlic paste, soy sauce and hoisin sauce.

Toss ingredients to combine. Reduce heat to medium, then add the ground beef mixture, bell pepper and water. Allow to simmer for 3-4 minutes.

Taste the mixture to see if you need to add in additional soy sauce or chili garlic paste. I added some coarse ground black pepper at the end for some additional punch.

On a plate add 1/2 cup of rice and top with the stir fry mixture. ENJOY!!

Kofta with a Tahini Sauce - كفته بالطحينه

2011-04-13T20:39:00.006-04:00

While back I prepared this dish for a friend who was trying to use up the rest of her Tahini before it expired. A simple dish to prepare and leftovers are always welcomed. Her family of picky eaters devoured the entire dish in one sitting.
Kofta is a Middle Eastern and South Asian meatball or meatloaf. Kofta consist of minced or ground meat — usually beef or lamb — mixed with spices and/or onions. They can be grilled, fried, steamed, poached, baked or marinated, and may be served with a rich spicy sauce. Koftas can be enjoyed as an appetizer (mezze) or as an entrée. Easy to make using every day ingredients like onions, parsley, ground beef, and your favorite seasonings.
This week brings along many new challenges in my life. The universe has added a great deal of contrast into my life to allow me to grow - and for this I am grateful. One of newest challenges is to adjust to a new smaller, but temporary kitchen. So many times when I teach in home cooking classes I'm told that they don't have any fancy equipment to prepare nice meals. To prove my point, all I have for the next fews weeks is my knife, cutting board, a bowl, a skillet and a sauce pan...and that is IT - oh yea, and only my Blackberry camera. No fancy equipment in this kitchen - just a desire to prepare a delicious meal.

I start my Kofta by finely dicing a white onion then mixing in my spices and ground beef. I set aside to marinate for 5-10 minutes or over night.

Kofta with Tahini Sauce - Meatballs in a Creamy Sesame Sauce

Ingredients:
serves 2

1/2 lb. ground meat (beef or lamb)
1/2 onion, finely chopped
1/4 cup parsley flakes or fresh parsley
1 tablespoon kosher salt
1/2 teaspoon black pepper
2 teaspoons garlic powder
1 tablespoon Arabic Spice or Baharat
1/2 cup tahini paste (sesame paste)
1/3-1/2 cup lemon juice (depending on how lemony you like your foods)
1/2 cup water

Method:
In a medium bowl, mix together the first 7 ingredients. Set aside for 5-10 minutes to marinate.

Form mixture into small meatballs or football shaped kabobs.

In a heated skillet, place Kofta and cook on medium-high heat. Cook 1 minute per side or until the Kofta holds its shape.

While the Kofta is cooking, mix together the Tahini paste and lemon juice until it forms a smooth mixture. Then incorporate the water into the mixture.

Pour the Tahini mixture over the Kofta, cover and cook on medium low until the water evaporates and the sauce thick (20-30 minutes). At this point, the dish is complete; however, some recipes call for the Kofta to be placed in a broiler to brown. Serve with toasted pita bread or Basmati rice. Unfortunately, there isn't a photo of the finish product because I was too hungry to take a good picture.

Alternatively, this dish can be assembled in a baking dish, topped with sliced potatoes (2 medium potatoes), add a 1/2 cup of water, cover with aluminum foil and bake for 30 minutes or until the potatoes are tender. Remove foil, add tahini mixture and bake an additional 10-20 or until a brown and bubbly.

Aspargus Soup

2011-03-21T13:13:00.003-04:00

FACTS AND FOLKLORE

Early American Indians dried asparagus for medicinal uses. It was used as a natural diuretic and for kidney/bladder problems.

Asparagus contains a factor in preventing small capillary blood vessels from rupturing and was used for heart problems.
Asparagus is an excellent source of vitamins A and C. It’s also a good source of potassium, phosphorus, and some iron.
Asparagus derived it’s name from the Ancient Greek, who used the word to refer to all tender shoots picked and savored while very young.
In Germany, every eatery from the tiniest to the most elaborate, offered spargelkarte – a special asparagus menu that would list as many as 45 variations of this vegetable. Like most Europeans, they prefer the white asparagus.
White asparagus is achieved by growing the stalks under mounds of earth so the sun does not strike them to produce chlorophyll.
Asparagus growing takes patience. Crowns are planted in the Spring and then are set to permanent fields when they are about 1-1½ years old. It takes them about 4 years to produce a sizeable crop.
This Spring vegetable loves the sun and water. An asparagus spear can grow as much as one inch (or more) in an hour when weather conditions are just right. The stalks reach about 7-7 ½ inches when they are cut or snapped around ground level.

Here is an idea for a quick and easy weekend lunch. One of my favorites and so easy to make.

Ingredients

1 pound fresh asparagus

3/4 cup chopped onion

1/2 cup vegetable broth

1 tablespoon butter

2 tablespoons all-purpose flour

1 teaspoon salt

1 pinch ground black pepper

1 1/4 cups vegetable or chicken broth

1 cup 2% milk

1/2 cup yogurt

1 teaspoon lemon juice

1/4 cup grated Parmesan cheese

Method

Place asparagus and onion in a saucepan with 1/2 cup vegetable broth. Bring the broth to a

boil, reduce heat and let simmer until the vegetables are tender.

Reserve a few asparagus tips for garnish. Add the remaining vegetable mixture in blender or

food processor and puree until smooth.

Melt butter in the pan that was used for simmering the asparagus and onions. Stir while sprinkling flour, salt, and pepper into the butter. Allow the mixture to cook only 2 minutes. Stir in remaining 1 1/4 cups broth and increase the heat. Continue stirring until the mixture comes to a boil.

Stir the vegetable puree and milk into the saucepan. Whisk yogurt into the mixture, followed by lemon juice. Stir until heated through, then ladle into bowls. Garnish with reserved asparagus tips. Sprinkle with Parmesan cheese if desired.

Stuffed Cabbage - Malfoof - ملفوف

2011-03-20T21:32:00.002-04:00

Malfoof consist of cooked cabbage leaves wrapped around a rice or a rice and beef mixture. Then the Cabbage leaves are stuffed with the filling which are then baked, simmered or steamed in a covered pot and generally eaten warm, often accompanied with a sauce. The sauce varies widely by cuisine. Always in Sweden and sometimes in Finland, stuffed cabbage is served with lingonberry jam, which is both sweet and tart. In Eastern Europe, tomato-based sauces or plain sour cream are typical. In Lebanon it is a popular plate, where the cabbage is stuffed with rice and minced meat and only rolled to the size of cigar. It is usually served with a side of yogurt and a type of lemon and olive oil vinaigrette seasoned with garlic and dried mint. In Iraq, stuffed vegetables are you usually referred to as dolma. People in the Middle and south of Iraq prefer their dolma cooked white (without tomato sauce). They use lemon juice or citric acid to add a sour note. The people of Mosul (northern Iraq) prefer to make their dolma red using tomato sauce or sumac. To clarify dolma is stuffed vegetables (eggplant, zucchini, bellpeper, onions, tomatoes, cabbage, swiss chard, and grape leaves). The vegetables are layered in one large pot.

Dolma to this day brings back fond childhood memories. My aunt would prepare Dolma bil Zeit (dolma cooked in olive oil) for us because it could be enjoyed cold or warm as side dish or or mezza (appetizer). Any leftovers were sure to go home with me. I miss my aunt Fatooh---one of the kindest and gentlest humans I have ever met.

Today, I'm keeping things simple and making stuffed cabbage only. You can substitute for Swiss Chard if you don't like cabbage.

Ingredients

1 whole head of Cabbage
1 lb ground beef or ground lamb
1 cup white long grain rice (washed and soaked for 30 minutes and drained)

1 teaspoon Arabic Spice (baharat, or seven spice)
5 Tablespoons minced garlic
1 1/2 teaspoons salt
1/2 teaspoon black pepper
1 (32 oz) can of tomato sauce
2 tsp dried mint or dried parsley (whatever you have on hand)
1/3 cup lemon juice
2 large russet potatoes thinly sliced or 3 lamb chops (this will be used to line the pot)

Method:

Discard outer layers. With a sharp pointed knife, core out the bottom of the cabbage.

Cut core side down in a pot, add water to cover cabbage and cook on medium heat for about 30 minutes for cabbage leaves to separate, then take out the cabbage and drain. When leaves are cool enough to handle, separate as many as you can and return the rest to the boiling water, repeating the process until you get to the core.

As you separate the leaves trim down the thick veins in the leaves.

Allow the cabbage leaves to cool slightly so that they are easier to handle. Mean while prepare the filling.

In a large bowl, mix 1 tablespoon minced garlic, salt, pepper, baharat, rice and minced meat.

Line a heavy bottomed pot with lamb chops or potatoes to keep the cabbage rolls from sticking. I prefer to use the potatoes because it keeps the dish lighter.

Spread about 2-3 tablespoons of the mixture along the core end, and fold both sides to enclose the filling. Fold the cored end towards the other end of the leaf.

Place rolls in the pot in a row, next sprinkle some of the garlic and mint or parsley on top and pour about 1/2 cup of the tomato sauce then repeat the layers.

Once you've reached the last layer, cover the rolls with a plate smaller than the opening and weigh it down with a large can or small cast iron skillet. You will need to do this in order to keep the leaves in place and weigh it down. Pour the lemon juice on top and cook on medium heat for about 40-45 minutes. Let stand for 10-15 minutes after cooking.

Sesame Beef with Mushroom and Soy Sauce Rice

2011-02-23T17:58:00.005-05:00

One of my favorite Chinese take out dishes is Sesame Beef with Fried Rice. Delicious crispy beef with a sweet, yet mildly spiced sauce...wha'ts not to love. Of course, this isn't an every day meal, but all foods are OK in moderation. Preparing your favorite restaurant dishes at home allows you to control the quality of ingredients and sodium.

My inspiration for this recipe is a Chinese Bistro in Tallahassee. It's one of the few places that serves the beef crispy and not soggy from the copious amount of sauce. Most recipes call for top sirloin steak, but for this dish I used cube steak. 1. it's a cheaper cut of beef 2. the meat has been tenderized which will lessen the chances of over cooking the beef.

Restaurant Style Sesame Beef

serves 4 or 2 hearty portions

Ingredients:

1 1/2 lb. cubed steak, thinly sliced

Marinade/batter

4 tablespoons light soy sauce

1 tablespoon dry sherry or sherry vinegar

a few drops of sesame oil

2 tablespoons flour

2 tablespoons cornstarch

1 garlic clove, minced

2 tablespoons water

1/4 teaspoon baking powder

1/4 teaspoon baking soda

1 teaspoon vegetable oil

For the Sauce

3 tablespoons toasted sesame oil

1 teaspoon ginger, minced

1 clove garlic, minced

1 teaspoon chili paste (recommended: Sambal Oelek)

2 cups low-sodium beef broth

1/4 cup cornstarch

3 tablespoons sherry vinegar

1/2 cup sugar or 2/3 cup agave nectar

2 tablespoons tamri or dark soy sauce

Peanut oil or grapeseed oil (use a cooking oil with a high smoke point)

3 tablespoons toasted sesame seeds, for garnish

2 to 3 tablespoons finely chopped scallions or cilantro, for garnish

Toast sesame seeds and set aside.

In a bowl, combine marinade ingredients. Toss the beef slices in the cornstarch mixture and coat well. Set aside to marinate while you prepare the sauce.

Meanwhile, mix together all of the sauce ingredients. Pour them into a small pot and bring to a boil, stirring continuously. Turn the heat down to low and keep warm while you are frying the beef.

In a heavy-bottomed pot or deep-fryer heat enough oil to come halfway up the sides of the pot, to 375 degrees F.

Fry the beef, in small batches, until golden and crispy, about 2 to 5 minutes. Remove the beef using a wire mesh strainer and drain on paper towels. Season with a little salt, to taste.

To serve, arrange the fried chicken on a platter and pour drizzle with the sauce. Sprinkle with a generous amount of toasted sesame seeds and garnish with scallions and/or cilantro sprigs.

You can serve this along with brown rice or steamed white rice. I decided to prepare a quick and easy mushroom rice to go along with the sesame beef. To round out the meal, serve steamed broccoli on the side.

Quick Mushroom and Soy Sauce Rice

serves 4

2 teaspoons sesame oil1/4 cup dehydrated mushrooms (I used a French wild mushroom mix)

1/2 teaspoon garlic powder

2 tablespoons dark soy sauce

1 1/2 cups chicken or beef broth

1 cup uncooked white rice

salt and pepper to taste

In a sauce pan, combine the above ingredients and bring to a boil. Stir, turn down the heat to low, cover with a tight fitting lid and cook for 20 minutes.

Shish Tawook- شيش طاووق

2011-02-19T13:45:00.001-05:00

A few days ago I came home to the smell of BBQ wafting in the air - could that be my house? The smell was enticing, so reminiscent of the grilled foods we enjoyed in the Middle East (especially on Friday nights). After realizing it wasn't my house, I made a mental note that I must grill as soon as the weather allows. When it comes to grilling, I prefer a charcoal grill. Yes, gas grills are more convenient, but a charcoal grill provide more heat and flavor. And when it comes to grilling: heat is your friend.

Now it was time to decide on what to grill? chicken, beef, salmon, liver? I decided to make some grilled chicken kabobs...more specifically, Shish Tawook. Shish Tawook is a traditional Arabic and Turkish shish kebab, which can also be found in Syrian, Iraqi and Lebanese cuisines, but is made in kabab houses in many cities around the world. As with anything, recipes for the dish vary depending on family and region.
My recipe is simple: a yogurt base that is peppered with my favorite spices, lemon juice and OF COURSE tons of garlic. The key to grilling any meat is to avoid drying it out, so it is important to make the chunks rather large, so the exteriors can brown before the interiors dry out.

The key to succulent chicken is to marinate it. Yogurt or butter milk does a great job of keeping skinless chicken moist, succulent and full of flavor. I prefer to marinate meats over night or at least 6 hours. I find that's the best way to infuse flavor into chicken.

I kept the menu simple, I served the shish tawook with a lemony sumac salad and grilled pita bread. I hope you will try this recipe.

Shish Tawook
Ingredients:

2 lbs. chicken breast, cut into 1 inch cubes
1/4 cup yogurt
1/4 cup lemon juice (fresh squeezed)
2 Tablespoons tomato paste
2 teaspoons paprika
6-8 garlic cloves, minced
1 tablespoon salt
1 teaspoon curry powder (optional)
1 teaspoon Arabic Spice (baharat)
1 tablespoon dried thyme
1 teaspoon cayenne pepper (optional)

Method

In a large mixing bowl, combine chicken, yogurt, lemon juice, tomato paste and spices. Cover with plastic wrap and refrigerate 6 hours or over night. If you are using bamboo or wooden skewers this would be a good time to toss them in some water to prevent burning.

Before putting chicken on the grill make sure to bring it to room temperature, by removing it from the refrigerator no more than 20 minutes beforehand. In this case, remove from the fridge, shake off any excess marinade, then skewer and set aside. This will ensure that it cooks evenly and quickly.

Grill over medium hot coals or until the chicken is opaque with no traces of pink, 7 minutes per side. Serve with toasted pita bread, basmati rice or Middle Eastern Salad.

Here you will find my favorite dressing or sauce to serve with grilled meats.

Sumac Dressing

¼ cup lemon juice

1/3 cup olive oil

1 tablespoon white wine vinegar

1 teaspoon sumac powder

1 large garlic clove

salt & fresh pepper to taste

Smash the garlic clove with a pinch of salt and mash using a mortar and pestle or the back of your knife until you have a paste. Add to a bowl with the lemon juice and sumac, and whisk in the olive oil. Season to taste with pepper.

You can easily turn this into chicken wraps: take one pita, spread with sumac dressing, top with romaine lettuce and few pieces of onion and chicken, wrap and enjoy!

Vegetarian Quiche

2011-02-12T13:59:00.000-05:00

A few days ago I was invited to accompany my friend H to a women's circle she attends on Thursdays. I was delighted to go, but wanted to take a "Thank You" gift for the hostess. Since the gathering was held at early in the morning I knew I would not be able to wake up early enough to bake (you see, I'm not a morning person). Sounds like a great time to bake a light vegetable quiche.

Despite their reputation as a fancy French entree, quiches are actually very easy to make. Once you've mastered the general technique, you need never serve the same quiche again! Quiches are made from a combination of eggs, liquid, and cheese baked in a pastry shell. As long as you beat the egg mixture well, cook the fillings before adding them to the pie, and follow the baking times and temperatures carefully, you will have success.

I decide on a simple vegetarian quiche. Since it's early in the day, I wanted something light that wasn't going to leave the guests ready for a nap.

I will post my recipe for the pastry dough at a later time as I failed to take photos as I made the crust. I wanted to make something decorative, but it wasn't a pretty as I envisioned, but it was delicious non the less.

Vegetarian Quiche

served 6-8

1 recipe for single crust pie

1/2 cup shredded cheddar cheese or Parmesan cheese (use what you have on hand)

1 small carrot, finely diced

1/2 cup frozen spinach, thawed and drained

1/2 red onion, chopped
1 medium bell pepper, chopped

1 teaspoon olive oil

1 tablespoon all purpose flour

1 cup milk or half and half

1/4 teaspoon salt

1/4 teaspoon pepper (or less)

1 teaspoon garlic powder

pinch of nutmeg (optional)

Method:

Line unpricked pastry shell with a double thickness of heavy-duty foil. Bake at 450 degrees F for 8 minutes. Remove foil; bake 5 minutes or until the pastry is set and dry. Remove from oven. Reduce heat to 325 degrees F.

In a skillet, saute the onion, green pepper, spinach, and carrots in olive oil. Add the 1/2 tsp. garlic powder, salt, pepper and nutmeg; mix well.

Remove from heat, stir in cheese and flour. Sprinkle mixture over the bottom of the pastry shell.

In a bowl, beat eggs and remaining half teaspoon of garlic powder. Add the milk or half and half; mix well. Carefully pour over vegetables.

Bake for 40-45 minutes or until a knife inserted near the center comes out clean. Let stand for 5 minutes before cutting or refrigerate over night. Serve at room temperature.

Cumin-Scented Stir Fry

2011-02-08T11:24:00.000-05:00

During the week, there is at least one Asian inspired meal on the table. Whether it's lettuce wraps, pot-stickers or Asian Slaw Salad. Last night I tried out a new Asian dish. It was speedy to prepare and took less than 20 minutes to get dinner on the table! Best of all it was healthy. If you aren't interested in chopping your veggies, then feel free to pick pre-cut veggies from your local grocery store.

Cumin-Scented Stir Fry
Serves 4-6

1/2 lb. boneless skinless, chicken breast, thinly sliced
1/4 cup reduced-sodium soy sauce, divided
2 teaspoons cornstarch, divided
3 tablespoon medium-dry Sherry or a mixture of rice vinegar and sugar or apple juice
2 tablespoons vegetable oil, divided
2 tablespoons minced peeled ginger, divided2 teaspoon minced garlic
1/2 teaspoon cumin seeds
1/8 teaspoon hot red-pepper flakes, or more to taste
4 celery ribs, sliced diagonally 1/4 inch thick, leaves chopped and reserved separately
2 carrots, peeled and sliced
1/2 c. broccoli florets, steamed or frozen
1/2 white onion

Method:

Slice chicken across the grain about 1/8 inch thick. Toss chicken with 2 tablespoons soy sauce, 1 teaspoon cornstarch, 1 teaspoon garlic, 1 teaspoon ginger and a pinch of salt. Allow to marinate while you chop the veggies.

Stir together rice wine, remaining soy sauce, and remaining 1/4 teaspoon cornstarch.
Heat wok over high heat until smoking, then pour 1 tablespoon oil down side and swirl to coat. Add chicken in 1 layer and cook, turning occasionally, until browned, less than 1 minute. Transfer to a bowl.
Add remaining oil to wok, then add ginger, garlic, cumin, and red-pepper flakes and stir-fry 15 seconds. Add celery, onion, broccoli and carrots then stir-fry 3 minutes, then add chicken and juices and stir-fry 3 minutes. Stir rice-wine mixture, then pour into wok and stir-fry until sauce is bubbling, about 2 minutes. Remove from heat and stir in celery leaves.
Serve on a bed or steamed rice or brown rice.

Shrimp and Butternut Squash Pasta

2011-01-27T12:46:00.002-05:00

More and more request for healthy recipes seem to be coming in. I'm proud of all my friends and clients who are sticking to their weight loss goals. The freezing temperatures and cold nights leave us all wanting comfort food. TheNibble.com recently conducted a survey of favorite comfort meals: Meatloaf, Chicken Pot Pie and Macaroni and Cheese topped the list. What are your favorites?

Growing up the only Mac n Cheese I had was southern style. Lots of eggs, cheese and milk -- it just seemed too dense without enough cheese flavor. Later in college, I began eating the box mac n cheese because it was inexpensive. Occasionally, I would turn it into a rounded meal by adding broccoli or peas and chicken (if the budget would allow). Now cooking for my clients, I'm always on the look out for ways to give them ewwy gooey Mac n Cheese, but without all the fat and calories. I've been testing two Mac n Cheese recipes this week - this one is the more grown up version. I used a puree of butternut squash and 2% milk to add creaminess. Then I used a mixture of Parmesan and Romano cheeses not only are white cheeses are naturally lower in fat but they also provide a sharp-flavor that goes a long way.

Shrimp and Butternut Squash Pasta

Ingredients:
1 lb butternut squash, trimmed and cubed
1 lb. of shrimp, peeled and deveined
2 cloves of garlic, minced
1 lb. of your favorite pasta

3 tablespoons olive oil, plus 3 tablespoons
1 teaspoon salt, plus 1 teaspoon
1/4 teaspoon freshly ground black pepper, plus 1/2 teaspoon
1 cup stock, chicken or veggie
3/4 to 1 cup 2% milk or fat free half and half
1/2 cup chopped fresh basil leaves or sage
1/4 cup grated Parmesan and Romano

Method:

Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta.

Heat 3 tablespoons of olive oil in a large, heavy skillet over medium-high heat. Add the butternut squash, garlic, 1 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Saute until the squash is golden and tender, 5 to 7 minutes. Add stock, bring to a simmer, cover and cook until the squash is very soft, another 5 to 7 minutes. Transfer the squash mixture to a blender or food processor and puree.

Meanwhile, warm the remaining olive oil in a large, heavy skillet over medium-high heat. Sprinkle shrimp with the remaining 1 teaspoon of salt and remaining 1/2 teaspoon of freshly ground black pepper. Add the shrimp to the pan and cook until just pink, about 3 minutes.

In a large pot over low heat combine the cooked pasta, pureed squash mixture, and 3/4 cup milk or half and half. Stir to combine. Add the remaining 1/4 cup milk if the sauce needs to be moistened. Add the cooked shrimp , basil, and cheese. Stir until warm and serve.

OPTIONAL: If you like a baked mac n cheese, then reserve the 1/4 cup of cheese.
Pour pasta mixture into a baking dish (lightly sprayed with cooking spray), top with cheese and bake until the cheese is bubbly and melted.

Creamy Beef and Broccoli Noodle Bowl - Pressure Cooker

2011-01-12T13:42:00.001-05:00

As I mentioned, Georgia was recently hit with a winter storm. Street are filled with snow that have turned into ice and extreme cold temperatures. Icy conditions have made traveling on the roads treacherous. We are now forced into having a snow day or three. The snowy weather is a foreign concept for this girl. I grew up in the Middle East and then moved to sunny and humid Florida. On Sunday (the morning before the snow storm) I was scheduled to cook for a client. The grocery store was decidedly empty of all major staples...my first thought was come on...it's not that serious!! Well, day 3 of being stuck inside, I wish I would have stocked up on a couple of staples. No matter, I'm a personal chef, I will cook up what I have on hand.

In the fridge, I had a half packet of beef stew and small head of broccoli. The pantry is full of pasta, rice, dried beans, tomato sauces, spices, so I'm in pretty good shape. I decided to make a beef and broccoli noodle bowl. Warm, comforting and super quick since I will be using my pressure cooker.

Creamy Beef and Broccoli Noodle Bowl

Ingredients:

1/2 lb beef stew
1/4 cup all purpose flour
1 tablespoon garlic powder
1 teaspoon black pepper
1 1/2 teaspoons Hungarian Paprika
1 teaspoon salt
1/4 cup Sherry or apple juice
1 tablespoon Worcestershire sauce
1 tablespoon low sodium soy sauce
1/2 lb. angel hair pasta
2 cups water or beef broth
1 small head broccoli, cut into florets

Method:

In a large pot, boil the water for pasta, salt it, and cook spaghetti according to package directions to al dente. 3 minutes before the pasta is done, toss in the broccoli and cook for a few minutes till pasta is done.

In a small bowl, mix flour and spices (garlic, salt, pepper, paprika). Toss beef into the flour mixture. Set aside for 3 minutes and then toss the beef into the flour mixture once more.

Heat pressure cooker, then add oil and heat until it glistens. Add the coated beef and brown on both sides. Then add sherry, broth or water, soy sauce, and Worcestershire sauce. Bring to a boil, stirring occasionally. Close cover and bring to high pressure, then pressure cook for 15-20 minutes. Remove from heat, reduce pressure, and remove cover. You will notice that the broth has turned into a light sauce.

Drain pasta and broccoli then add into the beef and sauce. Serve in bowl and top with Parmesan cheese or roasted almonds.

Mung Bean Soup ~ Cure for the Common Cold

2011-01-11T10:31:00.011-05:00

A few days ago, my friend Chef Alison posted the following article about Turmeric.

Turmeric Milk: Soothing Elixir « Arun Shanbhag

http://arunshanbhag.com/2009/06/05/turme...

Turmeric is an ubiquitous indian spice and a common ingredient of pre-mixed curry or masala powders. Turmeric (haldi, Konkani; haridra, Sanskrit) is also an essential component of fish marinade.

Over the weekend, my immune system seemed to be taking a dive. I was feeling run down and I knew it was time to stop it before it settled in. Normally, at the first sign of a cold I start craving spicy foods. This started when I was in college and I needed relief from a sore throat. I would gargle with warm salt and cayenne water. Since my cold was caused by germs then why, not burn them out with cayenne? Organic farmers have used a cayenne solution to ward off bugs from their plants and vegetables so I say why not use it to ward off cold bugs? Ok, so it's not exactly a scientific theory, but it works and is much less expensive than OTC cold remedies.

I wanted a nice warm soup using ingredients I have on hand because 1. I don't feel like going to the grocery store and 2. It's snowing in GA and I don't want to drive in it (I'm a desert girl - I don't mix well with snow). In the end, I decided to go with an Indian inspired soup. I pulled out my Indian spices: turmeric, cayenne, Indian Chili powder, mustard seeds and dried chilies. Turmeric is one of the strongest antiseptics known to man so I thought it would be a great addition. Traditionally, it has been considered good as an expectorant for children’s irritating cough, dissolved in milk. Grandmas across Asia recommend a glassful of milk with two teaspoonfuls of turmeric to asthmatic and bronchitic children. It is said to have the ability to clear phlegm and reduce spasms of asthma. Turmeric powder combined with caraway seeds or bishop’s weed is considered an effective cure for colds in children.

There is very little that is more comforting for the chilly, snowy weather than a combination of beans (lentils or mung beans) combined into a thick nourishing soup with warming spices. Quick and easy to make--this is a great soup for those who enjoy Indian creations, you will not be disappointed.

This recipes is loosely based on a recipe from 660 Curries. I no longer own this book, but I feel I must give credit because their version was my inspiration. Also, I apologize I didn't take too many photos because I was feeling run down.

Mung Bean Soup ~ Cure for the Common Cold

Ingredients

1 cup of mung beans
a few teaspoons of oil
1 teaspoon cumin seeds
1/2 teaspoon asafetida ***
1 teaspoon black mustard seeds
1/2 teaspoon fenugreek seeds
2 teaspoons turmeric
1 Tablespoon cayenne
1/2 teaspoon ground cumin
1 teaspoon ground coriander
1 small onion, chopped
1/2 Tablespoon dried red chilies
1 teaspoon Indian Chili powder
1 inch piece of ginger, peeled and grated
a small handful of dried curry leaves
3 stalks of celery, chopped
1 clove garlic, minced
1 carrot, chopped
1 can of coconut milk
juice from one small lime
salt and freshly cracked black pepper to taste

Method:

In a large pot, heat the oil over medium heat. When hot, add the cumin seeds, mustard seeds and fenugreek seeds. Stir and fry until the mustard seeds turn grey and begin to pop. Now add the turmeric, cayenne, ground cumin, ground coriander and asafetida. Stir and then add the onion, green chilies, curry leaves and ginger. Stir occasionally and fry for a few minutes.

Soak the mung beans overnight in enough water to cover the tops. Drain and transfer to a large pot, cover with water, bring to a boil, reduce the heat to low, and simmer covered until the beans are tender - roughly 20-40 minutes. Drain and set aside.

Now add the celery, carrots, and onion - cook for another few minutes.

Add the cooked mung beans to the pot, along with the coconut milk, lemon juice, salt and pepper, and roughly 1 cup of water. Bring to a partial boil, reduce the heat to medium low and simmer for about 5 - 10 minutes.

Serves 6

The soup definitely did the trick. I woke up on Sunday feeling refreshed and no traces of a sore throat. Obviously, I'm not a medical doctor, but sometimes its good to try folk remedies. For centuries cayenne, turmeric and even asafoetida have been used to cure the common colds. Why not try it before reaching for Nyquil?

*** Asafoetida has broad uses in traditional medicine as an antimicrobial, with well documented uses for treating chronic bronchitis and whooping cough, as well as reducing flatulence.

COOKS NOTE: if you don't have mung beans, feel free to use lentils (red, green or French Lentils). You can also use chickpeas, navy beans, etc.
All the spices can be found at your local Indo-Pak store. There are several in the Marietta/Kennesaw areas. Or visit our online store to order your spices.

Asian Bistro Chicken Wraps

2011-01-06T11:24:00.001-05:00

If you indulged as much as I did at over the holidays, you will more than likely be looking for something nice and light. I’ve been working on updating and testing new healthy options for the new year. January is a great time to start fresh and forget old habits.

I have been looking forward to tonight’s dinner: Asian Bistro Chicken Wraps. These are a take on PF Changs lettuce wraps. I’ve seen many versions of this, but I wanted something that didn’t use all that sugar. I made some substitutions to suit our palate. Instead of white sugar, I used local honey. In place of ground chicken, I used regular chicken cutlets and used my food processor to do my chopping and shredding. This recipe also calls for mushrooms. Most of my clients seem to think they don’t like mushrooms; however, in every case, when the mushrooms are chopped finely they NEVER know they are there.

A double batch is a good idea for these lettuce wraps. The left-overs are great for a light snacks or lunch the next day. Lettuce wraps are ALWAYS a hit at parties!! Please don’t be intimidated by the ingredient list. Most of these items should already be part of your Asian pantry.

Asian Bistro Chicken Wraps
4-6 servings

Stir Fry

3 boneless skinless chicken breasts
1 tablespoon garlic powder

2 teaspoons sweet paprika

1 teaspoon sea salt

½ teaspoon black pepper

2 tablespoons extra virgin olive oil

8oz can sliced water chestnuts

1 cup of mushrooms, use whatever is on sale

3 tablespoons olive oil

1/2 onion
2 cloves garlic
6 large leaves of iceberg lettuce or Boston lettuce

Pouring sauce:

1/4 cup honey

1/4 cup warm water

2 tablespoons low sodium soy sauce

2 tablespoons rice or white wine vinegar

2 tablespoons ketchup

2 tablespoon lemon juice

1 teaspoon sesame oil

1 tablespoon Dijon or hot mustard (whatever you have on hand)

1-3 tablespoons garlic chili sauce

Using a Mason jar; combine the ingredients for the pouring sauce. Mix well and refrigerate this sauce until you're ready to serve.

Sauce for the stir fry mixture:

2 tablespoons low sodium soy sauce

2 tablespoons brown sugar
1 teaspoon rice or white wine vinegar

Combine ingredients for the stir fry sauce. Set aside.

In a small bowl, mix garlic powder, sweet paprika, sea salt, and black pepper.

Sprinkle the chicken breast with mixture.

Add half of the oil to wok or large frying pan. Heat oil over high heat until it glistens, about one minute. Add chicken and saute until cooked through, about 6 minutes. Remove chicken.

Once the chicken cools, add it to the food processor, and pulse to shred the chicken. Set chicken aside.

While the chicken is cooking, combine the remainder of your stir fry ingredients. In the bowl of your food processor: pulse the onions, garlic, mushrooms and water chest nuts.

I finely chopped my mixture as most of my customers have an aversion to large chunks of mushrooms.

Using the same wok or frying pan, heat the remaining oil. Stir fry the onion mixture for 3 minutes. Then add in the chicken and stir fry sauce. Cook for another 3 minutes until the sauce is incorporated.

Serve with lettuce (Boston, Bibb or Iceburg) and La Choy crunchy noodles.