A HIGH PROTEIN LUNCH

Posted in Poultry, Rice and Grains by sallybr

I could call it “my secret weapon” to counteract usual over-indulgences. Back in June, I bought the book “The Dukan Diet” and tried that nutritional system for a while. I found out that I really like his oatmeal galette, a nice source of protein and complex carbs that became part of my weekday lunches. The galette can also be adapted for breakfast by omitting the salt, pepper and spices, and adding a little Splenda or the sweetener of your choice.

HIGH PROTEIN LUNCH
(from the Bewitching Kitchen)

for Dukan-type pancake
1 egg white
2 Tbs non-fat yogurt
2 Tbs oatmeal
salt and pepper
pinch of dried thyme

for chicken
chicken breasts, boneless
water to cover
splash of soy sauce
1 Tbs green tea
2 star anise
a few peppercorns
piece of ginger
salt
squeeze of lemon juice

Poach the chicken by bringing all ingredients to a gentle boil in a saucepan, cover the pan, turn the heat off, and allow the meat to sit in the liquid for 25 minutes. Remove from the pan, and keep in the fridge until needed (I usually cook 3 chicken breasts on the weekend, and save for lunches the following week).

Make the pancake by beating the egg white in a small bowl. In another bowl, mix the yogurt with the oat bran, salt, pepper, and thyme. Add the beaten egg white to the yogurt, and mix gently with a silicone spatula. Spray a very light coating of olive oil on a non-stick frying pan, heat the pan over medium heat, and pour the pancake batter on it. Fry the first side until the top seems to be getting dry, then carefully flip the pancake over. Cook the second side for a couple of minutes, and slide the pancake on a plate.

Cut the chicken breast in slices, add to the same pan you cooked the pancake, adding just a little more oil if necessary. Saute the chicken slices briefly just to warm them up and get some color. A squeeze of lemon juice at the end brightens up the flavor. Serve it with the pancake and a small bowl of non-fat cottage cheese, seasoned with salt and pepper.

ENJOY!

to print the recipe, click here

I love poaching chicken in green tea and soy sauce. The meat gets a delicate hint of color, and the addition of ginger and star anise imparts nice flavor. You can use chicken poached this way in other recipes, of course. Shredded for salads, filling of fajitas, or even incorporated in a sauce for pasta. As to non-fat cottage cheese, I admit it’s not very gourmet… The low-fat version is better, the full-fat truly delicious, but when I’m on my protein-only mission, I stick with the zero fat, and use it to build not only muscle, but character. 😉

ONE YEAR AGO: Festivus Dinner Rolls

TWO YEARS AGO: New York Deli Rye

28Nov2011

SECRET RECIPE CLUB: WILD MUSHROOM RISOTTO

Posted in Rice and Grains, Secret Recipe Club, Vegetarian-friendly by sallybr

My second “assignment” at the Secret Recipe Club was the blog “I am a Honey Bee”. I had a lot of fun browsing through its pages, starting on the “About Me” chapter with a list of 25 things about her. A few matched me so well I had to smile: “I hate the cold, REALLY hate the cold…” or “I went to Greece, fell in love with everything I saw, ate, smelled, touched…” …. and “I get frustrated too easily, I’m sorta working on that one” (good to know I’m not alone in this! 😉

Even though I spent quite a bit of time reading her blog, it took me about 35 seconds to choose her Wild Mushroom Risotto. It is the perfect time of the year for it, plus I had two special ingredients already at home: porcini mushrooms, and home made chicken stock. All I needed was to stop at the store for two more types of mushrooms (fresh shiitake and white), and I was ready to have some serious fun. On a small departure from her recipe, I used the pressure cooker to make it, and with this statement I just irritated all serious risotto enthusiasts, but trust me: it is a nice trick to have up your sleeve. Still, I’ll give you the two variations, as not everyone has a pressure cooker at home.

WILD MUSHROOM RISOTTO
(Traditional Method)
(adapted from “I am a Honey Bee“)

1 cup very hot water
1/4 ounce dried wild mushrooms, such as porcini
9 ounces assorted fresh mushrooms
4 tablespoons olive oil
1/2 cup chopped shallots
1 cup Arborio or rice
8 sage leaves, finely julienned, divided
1/2 cup dry white wine
5 – 7 cups chicken stock (or vegetable stock)
4 to 6 tablespoons unsalted butter
1/2 cup grated Parmegiano cheese, plus more for serving
salt and freshly ground black pepper

Soak the dried mushrooms in 1 cup of very hot water for 30 minutes. Remove the mushrooms with a slotted spoon, chop them finely. Filter the water through a sieve to remove any grit, and add it to the chicken (or veggie) stock in a medium size pan, keep it at a simmer on very low heat.

Chop the fresh mushrooms. Heat 2 tablespoons of oil in heavy-bottomed saucepan over medium heat. Add the shallots and cook until translucent. Add the mushrooms, season lightly with salt and pepper, and cook until tender and all moisture has been absorbed. Add half the sage and the rice, cook stirring, until the grains are well coated, and start to get some color – 3 to 4 minutes.

Add wine. Cook, stirring, until wine is absorbed by rice. Using a ladle, add 3/4 cup hot stock to rice. Stir rice constantly, at a moderate speed. When rice has absorbed most but not all of liquid and mixture is just thick enough to leave a clear wake behind the spoon when stirring, add another 3/4 cup stock.

Continue adding stock and stirring constantly, until rice is mostly translucent but still opaque in center. Add the porcini mushrooms, and continue cooking until rice is al dente, but not crunchy. Remove from heat, stir butter, remaining sage leaves, and Parmigiano cheese. Adjust seasoning with salt and pepper, and serve, with additional shaved cheese on top, if so desired.

to print the recipe (traditional method), click here

WILD MUSHROOM RISOTTO
(Pressure Cooker)

1 cup very hot water
1/4 ounce dried wild mushrooms, such as porcini
4 tablespoons olive oil
2 tablespoons butter, divided
1/2 cup shallots, diced
9 ounces assorted fresh mushrooms, sliced
1 cup Arborio rice
8 fresh sage leaves, finely julienned, divided
3 + 1/2 cups chicken broth
1/2 cup dry white wine
1/2 cup grated Parmigiano cheese

In a pressure cooker, heat 4 tbs Olive oil and 1 Tbs Butter. Add the shallots and saute until translucent and fragrant. Add the mushrooms, season lightly with salt and pepper, and cook until they start to get soft.

Add half the sage and the rice, cook stirring until all grains are well coated with the oil/mushroom mixture (about 3 minutes). Pour all the hot stock and wine in the pan, close it, and bring to full pressure. Reduce the heat or use the specific instructions from your pan to keep the pressure constant for 7 minutes. Immediately take the pan to the sink, run some cold water over the lid to reduce the temperature, and when the pressure is down, open the pan. If there’s still too much liquid, cook gently, stirring until it reaches the consistency you like. Test the rice to make sure it’s cooked through, add the tablespoon of butter, the remaining sage leaves, and the Parmigiano cheese, adjust seasoning, and serve.

ENJOY!

to print the pressure cooker method recipe, click here

Comments: One of the reasons I like the pressure cooker method is the ability to know exactly when the recipe will be ready, as it makes entertaining a lot easier. I’ve made risotto using this basic method many times, and it never failed me. In seven minutes, the rice is perfectly cooked, and usually the amount of liquid remaining in the pan is very close to perfect. My main problem with risotto is taking the picture, I am a bit slow and the rice goes on absorbing the liquid. By the time I am satisfied with the photo, it’s a little passed its prime.. . 😉

This recipe is delicious, no matter the method you choose to make it. Porcini will always turn any meal into a festive occasion, and I think the sage goes well with it too.

Make sure you stop by “I am a Honey Bee” to check all her other recipes, and if you want to see all other posts in today’s reveal day follow the links by clicking in the icon below (the little blue toad).

ONE YEAR AGO: Tartine Bread: Basic Country Loaf

TWO YEARS AGO: Pumpkin Pie, Light as a Feather

31May2011

TWO-STAGE RISOTTO

Posted in Rice and Grains by sallybr

Risotto is one of my favorite dishes, but I refrain from making it for dinner parties because it does require some loving attention. No way to entertain your guests when risotto is on the menu, unless they don’t mind standing next to the stove with you, sipping wine and watching the rice gently bubbling away.

I’ve read a few articles describing how restaurants do it, though. Obviously the customer cannot wait for 30 minutes as the kitchen staff prepares each plate to order, so they resort to a method said to work like a charm: the rice is cooked almost all the way through, then spread on a baking sheet to cool down. Once the order comes in, they spoon out a single serving, and finish it quickly on top of the stove.

I would be a bit insecure to try this approach for the first time on guests, but Phil and I were perfect guinea pigs for this experiment. I adapted a recipe for pea risotto from a recent issue of Food and Wine, and put the method to test.

TWO-STAGE PEA AND PROSCIUTTO RISOTTO
(adapted from Food and Wine, May 2011)

3 slices of prosciutto, cut in small pieces (use scissors)
1 cup frozen peas, thawed
1 Tbs olive oil
1 small shallot, finely diced
1 cup arborio rice
1/4 cup dry white wine
4 – 5 cups chicken stock, warm (you won’t use it all)
1 Tbs butter
1/4 cup Parmiggiano cheese
salt and pepper to taste
a nice squeeze of lemon juice
1 cup pea shoots, very loosely packed

Heat the chicken stock in a saucepan, and keep on very low heat. Using a blender or the food processor, puree half the peas in 1/2 cup of chicken stock. Reserve. Heat the olive oil in a large skillet, cook the prosciutto until it starts to get crisp. Remove the pieces and place over kitchen paper, reserve.

In the same skillet, cook the shallots seasoned lightly with salt and pepper, until soft and fragrant. If necessary, add a little more oil, then the rice and cook stirring often until all grains are well coated. Add the wine and simmer until absorbed, about 3 minutes.

Add enough hot chicken stock to cover the rice, and cook over medium heat, stirring often. Keep adding stock, one ladle at a time, until the rice is about 75% cooked through (taste it, it should feel still hard at the center; it took me about 25 minutes). Remove from the stove and immediately transfer it to a baking sheet in a layer. Place it in the fridge until time to serve the dish (several hours won’t harm it).

When it’s time to finish the risotto, heat 1 cup of the remaining chicken stock in the skillet, add the rice, cook for a couple of minutes, then add the reserved pea puree (warm it briefly in the microwave). When the rice is done, nicely al dente, add the peas, the prosciutto, the grated cheese, the butter, and a squeeze of lemon juice. Season with salt and pepper, add the pea shoots right before serving, and

ENJOY!

to print the recipe, click here

Comments: This is definitely the solution to the “risotto for guests” puzzle. It tastes exactly as if it was prepared all the way through, and it takes literally minutes to serve. The other detail in this recipe that won me over: the pea puree. I’ve made plenty of pea risottos before, they are always delicious, but turning part of the pea in a puree raises the dish to a new high. I think many types of risotto will benefit from this approach, so that’s something to experiment with in the future. My husband suggested the addition of chevre cheese instead of Parmiggiano, and I bet it will be a delicious variation.

Remember: if you love risotto and want to include it in your next dinner party menu, don’t be afraid of the two-stage method!

ONE YEAR AGO: Life is a matter of taste (a small tribute to David Rosengarten)

3Apr2011

ROASTED CORN AND TOMATO RISOTTO

Posted in Rice and Grains, Vegetarian-friendly by sallybr

This excellent recipe from Fine Cooking, published in 2003, is best at the height of the Summer, with grilled fresh corn. But, one frozen product (that I am absolutely smitten with) makes it possible year-round: the roasted corn kernels from Trader Joe’s. Their subtle smokey flavor stays sharp during cooking, and the charred kernels add color and pizazz to so many dishes. I used them in this risotto, and they made it even better.

RISOTTO WITH CORN, TOMATOES, AND BASIL
(adapted from Molly Stevens)

4 cups chicken broth (or vegetable stock)
1 cup roasted (or cooked) corn kernels
2 Tbs. olive oil
1 shallot, minced
1 cup arborio rice
1/3 cup dry white wine
1 cup halved cherry tomatoes
2 tsp. extra-virgin olive oil
3 Tbs. basil leaves, coarsely chopped
salt and freshly ground black pepper
1/3 cup freshly grated Parmigiano-Reggiano

Heat the broth in a pot to a simmer and keep it covered, hot.

Heat the olive oil in a wide pan over medium heat. Add the shallot and cook, stirring occasionally for about 2 minutes. Add the rice and stir until the grains are well coated with the oil. Pour in the wine, stir, and cook until the wine is absorbed, about 1 minute.

Ladle in about 1-1/2 cups of the hot broth, and cook, stirring occasionally, until absorbed, 3 to 5 minutes. Continue adding broth in 1/2-cup increments, stirring and simmering until the liquid is absorbed each time, at intervals of about 3 to 5 minutes.

While the rice is simmering, combine the tomatoes, extra-virgin olive oil, and 2 Tbs. of the basil in a small bowl. Season with salt and pepper and set aside.

When the rice is starting to get tender (16-18 minutes cooking time) stir in the corn. Continue adding more stock and stirring until the rice is creamy but not mushy – 20 to 25 minutes total. Remove from the heat, fold in the Parmigiano and then the tomato-basil mixture. Top each serving with the remaining basil and serve.

ENJOY!

to print the recipe, click here

Comments: If you don’t have a local Trader Joe’s, then just roast or grill your own corn. The 10 or 15 minutes on a hot grill boosts its flavor so much that it justifies the extra step. Adding the tomatoes at the very end preserves their bright flavor, and ensures a nice presentation too. Molly Stevens didn’t finish her recipe with butter, as is traditional in the dish, but even without butter the risotto was substantial and satisfying. I like to add a bit of lemon zest before plating, and serve it with some additional grated parmeggiano cheese! 😉

ONE YEAR AGO: Light Rye Bread

11Nov2010

OVEN-BAKED RISOTTO

Posted in Rice and Grains by sallybr

The purists will twist their noses at this one… I gave it a try because it came from Everyday Food, a publication I am very fond of. With Martha Stewart backing it up, it could not be a complete and utter failure. 😉 Obviously, you can adapt it for a “regular type” risotto, just continue cooking on the stove top – stirring gently – until done. However, it was nice to be able to stick the dish in the oven and forget about it for half an hour, then enjoy a risotto with almost the exact qualities of the traditional kind.

BUTTERNUT SQUASH BAKED RISOTTO
(adapted from Everyday Food, November 2010)

1 T olive oil
1/2 T butter
1 shallot, very finely diced
2 tsp fresh thyme leaves
1/2 tsp red pepper flakes
1 cup Arborio rice
salt and pepper
1/4 cup dry white wine
1 + 1/2 cups diced butternut squash
1 + 3/4 cup vegetable broth
spinach and baby arugula leaves (2 cups total)
grated parmiggiano reggiano

Heat the oven to 400F. Saute the shallots in olive oil and butter until translucent, add the fresh thyme, red pepper flakes, and season lightly with salt and pepper. Add the rice and cook, stirring constantly, for about 4 minutes. Add the wine, cook until almost absorbed, a couple of minutes more. Add the vegetable stock, and the butternut squash pieces, season again with salt and pepper, bring the mixture to a full boil.

Transfer to an oven-proof container (preferably with a lid), stir the spinach and arugula leaves. Cover with the lid (or with aluminum foil), and bake until the rice is cooked but there’s still some liquid in the dish. Add fresh parmiggiano reggiano before serving, and a little more black pepper, if you are so inclined.

(Makes 4 substantial servings)

ENJOY!

to print the recipe, click here

Comments: My only issue with the recipe was the oven cooking time, which, according to the magazine would be around 20 minutes. That was definitely not enough to cook the rice and absorb enough liquid. In our oven it took slightly over 30 minutes. You might want to play around with the amount of stock added, but keep in mind that risotto should not be rushed, better not make it if you have rigid time constraints.

I don’t think I would serve oven-baked risotto for guests, because the traditional method delivers a creamier texture. But, for the two of us, it was perfectly fine. Leftovers were enjoyed the following day, warmed in the microwave. Still very tasty, even with the significant loss of moisture.

ONE YEAR AGO: Potato Roquefort Cakes