Category Archives: Recipes

December 31, 2010 · 8:11 pm

Start the New Year right!

If you’re southern, chances are you have some kind of greens cooking up with some cut of pork, along with a pot of black-eye peas and a skillet of cornbread. Maybe your black-eye peas are part of a Hoppin’ John dish, which is mixed with spices and rice. It’s a New Year’s Day tradition and believed to bring good luck.

There are other traditions, worldwide, but I grew up with the southern version. I resisted it, too, until my adult years when I discovered the food tasted good together. Legumes and leafy green vegetables are healthful, so eating them on New Year’s Day starts off the year on a positive note, at least nutritionally. But where did the ideas that such cuisine brought good luck originate?

Who knows for sure. There is a theory that because the pig digs with its snout in a forward motion, the pig symbolizes progress, or forward movement. Conversely, eating poultry on New Year’s Day was thought to bring bad luck because fowl scratch and move backward as they eat. Greens symbolize money, wealth, or financial health. Anything from cabbage to spinach qualifies as the traditional “greens.” Black-eye peas represent wealth, too, in the form of coins. Mixing greens with the black-eye peas covers all currency, bills and coins.

I like the idea of a one-pot meal that covers all the good luck bases, so I experimented with three versions of New Year’s Day dishes. One is a pressure cooker meal that cooks pork chops, black-eyed peas, and cabbage together yet I serve them separately with the traditional cornbread. Another is a skillet meal combining the pork and black-eye peas, wilting in greens (collards, turnip, spinach, etc.) at the end. Cooking rice, peas, pork, and greens separately is too much work and dirties up too many pots for my liking. Finally, I cook a one-pot Hoppin’ John with Greens in the pressure cooker. So here are three hasty tasty meals for New Year’s.

RECIPE

One Pot Dinner
Serves Four

Prepare this in a 4-quart pressure cooker. Why mess up three pots when one will do?

Ingredients:

4 pork chops (bone in, preferably)
nonstick cooking spray
½ cup water
1 cup uncooked brown rice
1 can black-eye peas, drained and rinsed
1 head cabbage, cored and quartered
1 tsp. Cajun spices

Directions:

Spray bottom inside of cooker with cooking spray (I prefer Canola oil spray). Heat cooker over medium heat, add the rice and stir until rice is browned. Add pork chops and brown on both sides. Add water and spices and bring to pressure. Cook under pressure 15 minutes, then quick-release.

Carefully open cooker (remove lid away from you to avoid steam burns) and add black-eye peas and cabbage. Close lid, bring to pressure and cook 5 minutes. Remove cooker from heat and allow pressure to drop on its own.

Open lid and plate food with one cabbage quarter and one pork chop each, then stir rice and peas together for Hoppin’ John. Adjust seasonings as needed. Serve each plate with ¼ the Hoppin’ John. Enjoy!

RECIPE

Skillet Pork Chops, Black-eye Peas, and Collards
Serves Four

Ingredients:

4 pork chops
nonstick cooking spray
1 Tbsp. minced garlic
1 cup chopped onions*
1 cup chopped bell pepper*
1 can black-eye peas, drained and rinsed
1 cup broth or liquid of choice (can be wine, beer, water, etc.)
1 pkg. collard greens, washed and ready to use
1 tsp. cayenne pepper (or to taste, depending on the desired heat level)
pinch of sugar, salt and black pepper to taste

Directions:

Preheat a large skillet over medium heat and spray with cooking spray. Place chops in skillet but do not move or turn. Brown the pork chops on each side approximately 4 minutes or until the chop releases easily to turn. After turning the chops, add the peppers and onions.

Sauté chops, peppers and onions for 3-5 minutes, add garlic and stir. Then add the black-eye peas and broth. Using the back of a wooden spoon, deglaze the pan until all the cooked on pork chops is incorporated into the broth. Place the greens on top in small bunches, wilting the greens into the mixture before adding more. Gradually all the greens will fit into the skillet.

Cover the skillet and reduce heat to low. Simmer until greens are tender but not overcooked. Season with salt, pepper, and a pinch of sugar according to taste. Serve with a side of brown rice and some cornbread. Have a happy new year!


 

*Or use 2 cups of frozen pepper stir fry, thawed

RECIPE

Hopping John and Greens
Serves 4-5

Ingredients:
1 cup dried black eye peas
1 cup uncooked brown rice
3 cups water
1 onion, diced
1 tsp. minced garlic (or to taste–we like more!)
1 packet Goya® ham seasoning
½ cup cubed lean cooked ham
1 Tbsp. Cajun spices (or to taste)
1 package greens (your choice–I use collards)
1 tsp. sugar

Directions:

In a 6-quart pressure cooker, add all ingredients in the order listed, sprinkling the sugar over the greens. Greens will fill the pot, which contradicts most pressure cooker instructions of filling the pot only 2/3, but greens cook down quickly. Close lid and bring to pressure. Cook for 15 minutes under pressure.

After 15 minutes, remove pressure cooker from heat and allow pressure to drop on its own for 10 minutes. Release pressure then carefully open. Stir the greens into the peas and rice thoroughly then serve.

Leftovers make great burritos. Just add salsa and cheese, wrap in a warmed tortilla, and enjoy!  Prospero año y felicidad.

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July 24, 2010 · 5:28 pm

Gourmet Touches

Want to cook healthful meals yet impress your guests? You don’t need rich sauces or fat. Simply add a couple of snips of fresh herbs. Whether you grow herbs or purchase them at the supermarket, herbs are a good investment. Chopped flat-leaf parsley or mint can take a dish from acceptable to remarkable.

Experiment with a couple of ingredients at first, since fresh herbs won’t keep in the refrigerator longer than 7-10 days, even if wrapped in a damp paper cloth and sealed in a storage bag. When shopping, have a few dishes in mind then herb-shop accordingly.

A can’t lose combination is chicken seasoned with garlic and chopped rosemary. Thinking Italian? Basil and thyme pair well with most dishes. Mexican sparkles when garnished with fresh cilantro and dried or fresh oregano. Another trick to reducing fat without flavor is to add a small amount of butter at the end of cooking rather than use a stick or more for cooking. Use butter as a flavoring. A tiny bit goes a long way.

Here are a couple of recipes to whet your appetite.

RECIPE

Chicken Scallopine with Saffron Sauce
Serves Two

Saffron is expensive, but a little bit goes a long way. When making this dish, plan to make paella later in the week using more of the saffron.

Ingredients:

1 Tbsp. olive oil
2 chicken cutlets (scallopine)
1 shallot, thinly sliced
½ cup white wine
1 cup low-sodium chicken broth
¼ tsp. saffron threads
1 Tbsp. corn starch dissolved in ½ cup milk
3 Tbsp. chopped fresh flat-leaf parsley
1 Tbsp. butter
salt and pepper to taste

Directions:

Warm the olive oil in a large skillet over medium-low heat. Season the chicken cutlets with salt and pepper. Cook in the oil until done, about 3 minutes per side. Transfer to a serving plate and cover with foil to keep warm.

Add the shallot and garlic, cooking until tender (2-3 minutes). Increase the heat to medium then add white wine to deglaze the pan. Cook until the wine has almost evaporated. Add the chicken broth and saffron threads, bring to a simmer and let the mixture reduce (10 minutes). Add the milk-cornstarch mixture and stir until thickened.

Remove from heat. Add butter and allow to melt then stir into sauce for a finishing gloss. Drizzle sauce over chicken cutlets and serve.

RECIPE

Chicken Gremolata
Serves Two

Gremolata is a seasoning blend of parsley, minced garlic, and lemon zest. It makes an impressive condiment topping for veal, fish, and chicken.

Ingredients:

2 chicken breasts, skinned
1 tsp. Dijon mustard
4 cloves garlic, minced and divided
1 lemon
½ cup parsley, chopped
salt and pepper to taste

Directions:

Preheat oven to 350°F. Season the chicken breasts with a rub of Dijon mustard mixed with 2 cloves minced garlic, and the juice of one lemon (Zest the lemon and reserve). Bake chicken for 25 minutes or until the internal temperature reaches 165°. (Baking time will vary if using boneless chicken breasts. Be careful not to overcook)

Remove chicken from oven and let it rest for five minutes. Meanwhile, combine the chopped parsley, lemon zest, and minced garlic for gremolata. Top chicken with the mixture and serve.

Added tip: When cooking chicken, double the amount. Then you have a head start on tomorrow’s dinner!

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April 10, 2010 · 2:03 pm

Cream of the Crop

 
 
 
 
 

Today in the Hasty Tasty Meals Kitchen we’re experimenting with creamy textures. Real cream sauces with butter, cheeses, and/or heavy cream contain too much saturated fat. How can the health-conscious cook satisfy the “cream” tooth?

Products on the market available in any supermarket can help you make fake-out creamy sauces or soups. Fat free evaporated milk, fat free half & half (I prefer Land o’ Lakes brand), lowfat sour cream, Neufchatel cheese, and plain ol’ cornstarch work in recipes traditionally laden with butter and heavy cream and/or cheese.

Consider this crustless cherry cheesecake.

RECIPE

Cherry Cheese Dessert

Ingredients:

  • 12 ounces softened Neufchatel cheese (or lowfat cream cheese)
  • 1 large package sugar-free, fat-free instant vanilla pudding mix
  • 1 can no-sugar-added pie filling (I like cherry, but any will work)
  • 3 cups cold skim milk
  • 12 squares graham crackers, crushed

Directions:

  • In a blender, combine pudding mix and milk and mix just until blended. Add Neufchatel cheese. Mix until smooth and thick.
  • Pour mixture into a pie plate (or 8 individual parfait dishes).
  • Top with the pie filling. Refrigerate.
  • Before serving, sprinkle the crushed graham crackers evenly over the top. Scoop into individual dessert bowls.

Makes 8 lowfat servings of a delicious dessert. You won’t miss the fat or the sugar!

You can make your own cream soups, too. Here is a recipe for fish chowder, but you can vary it by substituting clams, shrimp, additional potatoes, corn, mushrooms, chicken, or whatever kind of creamy soup you want to make.

RECIPE

Fish Chowder

Ingredients:

  • 1 cup diced potato
  • 1 small onion, diced
  • 1 cup celery, thinly sliced
  • ½ cup bell pepper, diced
  • 1 cup fish, any kind, coarsely chopped
  • 1 10 oz can chicken broth or stock (or bouillon dissolved in 10 oz. water)
  • 2 cups fat free half-and-half (or 2 small cans evaporated skim milk)
  • 2 Tablespoons cornstarch
  • 1 Tablespoon fresh thyme or 1 tsp. dried thyme
  • 1 handful fresh parsley, chopped

Directions:

  • Using a 3-quart pan over medium heat, dry-sauté onion, celery, and bell pepper (or you may spray bottom of pan with nonstick spray)
  • After about 3 minutes, add broth and potatoes
  • Dissolve the cornstarch in the half-and-half, then add the mixture to the pan
  • Add fish. Cover pan, reduce heat to a low simmer, and cook for about 15 minutes or until fish and potatoes are tender.
  • Remove from heat. Add herbs. Stir and serve.

Makes about two bowls or 4 cups. 

Make mock sour cream by blending lowfat cottage cheese with lemon juice, or adding artificial sweetener to plain nonfat yogurt. Cottage cheese blended with skim milk and seasonings makes a light cream sauce for pasta dishes. Here’s a recipe for easy cheese sauce. I use a Vita-mix but you can also make it in a skillet.

RECIPE

Cheese Sauce in the Vita-mix®

Ingredients:

  • 2 Tablespoons cornstarch
  • 2 cups skim milk
  • ½ tsp. sea salt
  • 12 oz reduced-fat cheddar cheese, cubed or shredded*

Directions:

  • Add milk and salt to Vita-mix container. Cover but leave plug in middle of cap open.
  • On the lowest setting, run the Vita-mix while adding cornstarch through opening in cover.
  • Replace cover plug. Gradually increase the speed to High. Run 3-4 minutes or until steaming
  • Stop Vita-mix. Remove cover plug. Add the cheese through opening in cover.
  • Run Vita-mix (start low, stepping up to High) for one minute or until cheese is completely blended.
  • Turn off Vita-mix and immediately pour cheese sauce over its intended dish (macaroni, taco salad, etc.)

*Any lowfat cheese works with this recipe

To adapt this recipe to the skillet, just remember to dissolve the cornstarch in cold milk then heat to boiling to thicken. Cornstarch doesn’t dissolve easily in warm liquid. Use a whisk to thicken the milk then a wooden spoon to blend in the cheese.

One last word on creamstyle cooking: Cream based soups or cream sauced foods don’t keep well in the freezer. It’s better to freeze what you want to save for later and then add the creamy textures to the dish right before serving. As you experiment in your kitchen, you’ll find more ways to fake the fatty creams, butter, and cheeses in your own dishes.

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February 7, 2010 · 4:20 pm

Romantic Meal for Two

Valentine’s Day is a week away, and it’s traditional for couples to enjoy a romantic meal together.  But why go to a crowded restaurant when you can create a romantic dinner for two in the privacy of your home (and at a fraction of the cost)?  First, spend a little time on a tablescape.  Use your best dinnerware and flatware, along with red and white linens.  Use heart-shaped paper doilies for placemats or coasters, or sprinkle small valentines across a white tablecloth.  Use your imagination to create the ambiance of an upscale restaurant or fresco. Place your valentine flowers as your centerpiece, if you receive a Valentine delivery.  Or a vase with a single red carnation will do.  Don’t forget a candle or two!

This meal’s simple, affordable, and won’t keep you in the kitchen all afternoon.

Menu:

Grilled Salmon Fillets
Steamed Asparagus
Brown Rice with toasted almonds
Skinny Cow® dessert

Ingredients:

2 frozen salmon fillets, approx. 6 oz.
½ pound fresh asparagus spears (smallest in diameter available is most tender)
½ cup raw brown rice
1 cup fat-free chicken or beef broth
2 Skinny Cow® chocolate mint ice cream sandwiches
1 small tub sugar free Cool Whip®
1 piece peppermint candy

Directions:

Make dessert a day ahead by placing the two ice cream sandwiches in a small freezer-safe container.  Cover the sandwiches completely with the Cool Whip® including all corners of the container.  Crush the piece of peppermint candy and sprinkle over the Cool Whip®.  Freeze.

Take two frozen salmon fillets (Wild Alaskan is best) and thaw in the refrigerator.  Meanwhile, cook ½ cup long grain brown rice in 1 cup fat-free chicken broth in a one-quart covered saucepan until done (Time varies according to cookware, but mine takes about thirty minutes on lowest heat if I don’t lift the lid).  Preheat a 10″ skillet over medium heat.  Add 2 Tablespoons slivered almonds.  No oil or spray is necessary since nuts contain oil.  Stir almonds occasionally until browned (watch carefully; nuts cook quickly), about ten minutes.  Empty almonds onto a plate and allow them to cool.  Return the skillet to heat.

Season the salmon fillets on both sides with herbes de Provence and place in the hot skillet.  Cover and reduce heat to low. While salmon cooks, trim the ends off the fresh asparagus spears, rinse, and drain.

After about ten minutes (depending on thickness), turn the fillets.  Add the asparagus spears.  Cover and cook an additional six minutes or just until salmon is pink all the way through (Cooking time depends on the thickness of the fillet; thinner cuts take less time) and asparagus is warm but still firm and crisp.  Remove from heat and plate.

Stir in the almonds into the cooked brown rice, divide and add to each plate.  Light candles and dine by candlelight with your favorite beverage.

To serve dessert, remove it from the freezer and cut in half.  Plate each half and serve with a fork.  Enjoy!

A home-cooked meal at home is the most romantic! Round out your evening with a romantic movie DVD. Happy Valentine’s Day!

Cheryl

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