Archive | May, 2014

Grilled Pork Skewers with Lemon and Mint

kutv2skewers (5)

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Typically Greek souvlaki is made with pork shoulder but here, I switch the higher fat pork shoulder with the naturally leaner cut of pork tenderloin.  Marinating the meat overnight makes for a flavorful and delicious dinner.  If you use wooden skewers, remember to soak them in water for 30 minutes before using.  Otherwise, the skewers could ignite while grilling.

 

SKEWER INGREDIENTS:

2 #                                        pork tenderloins, trimmed and cut into cubes

1                                             zest of lemon

¼ C                                        fresh lemon juice

3 T                                         olive oil

3 cloves                                garlic, minced

¼ C                                        fresh parsley, chopped

2T                                          fresh oregano, chopped

¼ C                                        fresh mint, chopped

Salt and freshly ground black pepper

2 pint basket                      grape tomatoes

2 ea                                      red onions, cut through the root end into 1” cubes

CREAMY YOGURT DIPPING SAUCE:

1C                                          fat-free Greek style yogurt

2T                                          reduced fat sour cream

3T ea                                   fresh parsley and mint, minced

1t                                           fresh oregano, minced

1 T                                         lemon zest

2 T                                         feta cheese, crumbled

½ t                                         honey

 

 

SERVE WITH:

8 pita breads, brushed with olive oil and lightly grilled

1 head romaine lettuce, shredded

 

METHOD:

Prepare the marinade:  Combine lemon juice, zest, olive oil, garlic, parsley, mint, oregano, salt and black pepper in  a small bowl.  Place pork in a large zip-lock bag and add marinate.  Toss to distribute marinade evenly with pork.  Refrigerate 2-3 hours or overnight.

Thread the marinated pork, onion and grape tomatoes onto skewers alternating meat and vegetables. Season lightly with salt and pepper. **If using wooden skewers, soak skewers in water 30 minutes before using to prevent burning while grilling.

Preheat grill to medium high.  Lightly spray skewers with olive oil pan spray.  Place on grill and cook 8-10 minutes or until nicely browned and pork is barely cooked through (about 145 degrees).

Prepare the creamy yogurt sauce:  Combine all sauce ingredients. Season with salt and pepper.

Serve skewers on warmed pita bread with creamy yogurt sauce and shredded lettuce.

 

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Whole Wheat Macaroni and Cheese with Crispy Bread Crumbs

whole wheat pasta trib (18)

This recipe was featured in the Salt Lake Tribune on May 14, 2014.  Earlier in the month, the Trib  published an article about the government’s new requirements to help make school lunches and breakfast healthier. Beginning in the 2014 school year, pasta and other grain products used in schools will have to be whole-grain rich, or at least more than half whole grain. The problem is, kids don’t seem to want to eat whole grain pastas. Kathy Stephenson, a journalist for the Tribune, asked me to come up with some ideas and recipes that might entice kids to try healthier pastas. I think I came up with some winners!!!  

INGREDIENTS:

1#  WHOLE WHEAT PASTA

2#  CARROTS

2 T  HIGH QUALITY OLIVE OIL

4 T  UNSALTED BUTTER

3T  ALL PURPOSE FLOUR

4 C  WHOLE MILK

 1 C  LOW SODIUM CHICKEN STOCK

8 0Z  NUEFCHATEL CHEESE OR LOW FAT CREAM CHEESE

2 C SHARP CHEDDAR CHEESE, RESERVE ¼ c FOR SPRINKLING ON TOP

1 C SHREDDED PARMESAN  CHEESE, RESERVE 2 T FOR SPRINKLING ON TOP

1T  DIJON MUSTARD

1 t WORCESTERSHIRE SALT

½ t  CAYENNE

SALT AND PEPPER

1 SLICE   WHOLE WHEAT BREAD

2 T   UNSALTED BUTTER

¼ C  PARSLEY, CHOPPED

METHOD:

Preheat the oven to 400 degrees.  Peel the carrots and slice into ½” thick pieces.  Place on a foil lined baking sheet and sprinkle with 2T of olive oil, salt and pepper.  Roast the carrots 15 minutes or until nicely browned but still slightly firm.  Set aside.

Cook pasta according to package directions in boiling salted water. Drain and set aside.

 

Melt butter in a heavy sauce pan over medium high heat. Add flour and cook for 1-2 minutes taking care not to brown.  Gradually whisk in milk and broth.  Whisking constantly, simmer 5-6 minutes until slightly thickened.  Reduce heat to low and stir in cheeses.  When all cheeses have melted, stir in Dijon, Worcestershire & cayenne.  Taste for salt and pepper.  Fold in cooked pasta and transfer half of pasta mixture to an oven proof baking dish that has been coated with nonstick pan spray.  Add roasted carrots and top with remaining pasta and reserved cheeses.

Combine bread, butter and chopped parsley in a food processor.  With quick pulsing motions, process until bread and parsley are minced  and coated with butter.  Sprinkle over pasta and bake until crumbs are nicely browned and sauce is bubbly, 20 minutes.

SERVES 8

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Ground Chicken and Spinach Spiral with Whole Wheat Pasta

whole wheat pasta trib (12)

This recipe was featured in the Salt Lake Tribune on May 14, 2014.  Earlier in the month, the Trib  published an article about the government’s new requirements to help make school lunches and breakfast healthier. Beginning in the 2014 school year, pasta and other grain products used in schools will have to be whole-grain rich, or at least more than half whole grain. The problem is, kids don’t seem to want to eat whole grain pastas. Kathy Stephenson, a journalist for the Tribune, asked me to come up with some ideas and recipes that might entice kids to try healthier pastas. I think I came up with some winners!!!  

 

INGREDIENTS:

2 #  GROUND CHICKEN OR TURKEY BREAST

2T   OLIVE OIL

1T EA   DRIED OREGANO, BASIL AND MINCED FRESH GARLIC

1 SMALL   YELLOW ONION, DICED

2t   SALT

2 t    BLACK PEPPER

1 C   WHOLE WHEAT BREAD CRUMBS

¼ C   GRATED PARMESAN CHEESE

2 C    RICOTTA CHEESE

1    EGG

1#   SPINACH, RINSED AND CHOPPED

1#    WHOLE WHEAT LASAGNA NOODLES, COOKED ACCORDING TO PACKAGE DIRECTIONS AND DRAINED

½  RECIPE  WHITE SAUCE OMITTING DIJON MUSTARD (see macaroni and cheese recipe)

1 RECIPE  MARINARA SAUCE (bottled or prepare your own)

1 C   MOZZARELLA CHEESE, GRATED

METHOD:

In a large skillet, brown ground chicken or turkey breast, onion and dried herbs  in 2 T olive oil over medium high heat until cooked through.  Transfer to a mixing bowl and stir in bread crumbs, ricotta, egg and grated parmesan.  In same skillet sauté spinach until wilted.  Add to chicken mixture taking care not to add excess water in sauté pan.  Set aside.

Preheat oven to 350 degrees

Spray an 8 ½ x 11” oven proof baking dish with pan spray.  Place 1 C marinara in bottom of pan and tilt to coat evenly.

Assemble spirals.  Lay whole wheat lasagna noodles on work surface with short ends facing you.  Spread chicken ricotta mixture along pasta and starting at the short end, roll into a cylinder.  Take care to not roll too tightly or the filling will leak out.  Place spirals in prepared baking dish.  When all filling and pasta is used, top spirals with white sauce.  Sprinkle with mozzarella.  Bake for 20-25 minute or until heated through.

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Whole Wheat Pasta, Vegetable and Chicken Meatball Soup

whole wheat pasta trib (16)

This recipe was featured in the Salt Lake Tribune on May 14, 2014.  Earlier in the month, the Trib  published an article about the government’s new requirements to help make school lunches and breakfast healthier. Beginning in the 2014 school year, pasta and other grain products used in schools will have to be whole-grain rich, or at least more than half whole grain. The problem is, kids don’t seem to want to eat whole grain pastas. Kathy Stephenson, a journalist for the Tribune, asked me to come up with some ideas and recipes that might entice kids to try healthier pastas. I think I came up with some winners!!!  

MEATBALL INGREDIENTS:

1 C WHOLE WHEAT BREAD CRUMBS

¼ C  GRATED PARMESAN CHEESE

¼  C  WHOLE MILK

¼ C   PARSLEY, CHOPPED

1T EA  DRIED OREGANO, BASIL AND MINCED FRESH GARLIC

2t  SALT

2 t  BLACK PEPPER

2 #  GROUND CHICKEN OR TURKEY BREAST

METHOD:

PREHEAT OVEN TO 350.

COMBINE ALL INGREDIENTS IN A LARGE MIXING BOWL.  GENTLY MIX TO THOROUGHLY COMBINE ALL INGREDIENTS.  SHAPE MEAT MIXTURE INTO 1” DIAMETER MEATBALLS AND PLACE ON  A FOIL LINED, RIMMED BAKING SHEET.  BAKE FOR 15-20 MINUTES OR UNTIL MEATBALLS ARE JUST COOKED THROUGH.  SET ASIDE.

SOUP INGREDIENTS:

1 SMALL YELLOW ONION, DICED

4 RIBS  CELERY, DICED

2  CARROTS, PEELED AND DICED

2 CLOVES GARLIC, MINCED

2 T   OLIVE OIL

2 6 OZ CANS DICED TOMATOES WITH JUICE

5 C  LOW SODIUM CHICKEN STOCK

1 15 OZ CAN WHITE BEANS, DRAINED AND RINSED

1 C WHOLE WHEAT  ELBOW MACARONI

1 BAY LEAF

1 T DRIED BASIL

2 t   DRIED OREGANO

1 C   ZUCCHINI, CHOPPED

1 C YELLOW SQUASH, CHOPPED

½ C BASIL PESTO (PREPARED OR MAKE YOUR OWN)

1 RECIPE  CHICKEN MEATBALLS (recipe above)

¼ C PARSLEY, CHOPPED

SALT AND PEPPER

METHOD:

SAUTE ONION, CARROTS, CELERY AND GARLIC IN 2 T OLIVE OIL OVER MEDIUM HIGH HEAT UNTIL SOFTENED.  ADD CHICKEN STOCK, DICED TOMATOES, WHITE BEANS, UNCOOKED PASTA AND DRIED HERBS.   SIMMER 20-25 MINUTES.  ADD CHOPPED ZUCCHINI AND YELLOW SQUASH.  CAREFULLY ADD COOKED MEATBALLS AND SIMMER AN ADDITIONAL 5 MINUTES OR UNTIL HEATED THROUGH.  STIR IN PREPARED BASIL PESTO AND PARSLEY.

SERVES 6-8

 

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Lemond Almond Souffle with Strawberry Sauce

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Souffle Ingredients:
1 t unsalted butter
1/4 C crushed toasted almonds
1 C skim milk
1/2 C fresh lemon juice
1/2 C granulated sugar
2 oz non-fat Philadelphia cream cheese, cubed and softened
3 oz Neufchatle cheese, cubed and softened
1/4 C flour
2 T lemon zest
4 egg yolks (reserve whites)
1 T granulated sugar
1 t almond extract
6 egg whites
Pinch of salt
1/4 t cream of tartar
1/4 C granulated sugar
3T Powdered sugar

Sauce Ingredients:
1 large basket strawberries, rinsed, hulled and halved
1/4 C sugar
1 juice of lemon

Directions:
1.) Preheat oven to 350 degrees.  Coat the interior of 6 souffle cups with softened butter.  Sprinkle with crushed almonds. Tap out excess. Place on a rimmed baking sheet and bake for 5 minutes or until almonds are lightly toasted and fragrant. Set aside.

2.) In a large saucepan over medium high heat, combine skim milk, lemon juice, both types of cheese, flour and lemon zest. Whisk frequently at first until mixture thicken slightly. When mixture begins to thicken, whisk constantly to prevent scorching. Combine egg yolks, 1 T sugar and almond extract in a small bowl. Carefully add yolk mixture to lemon/milk mixture. Cook 2-3 minutes or until very thick.  Transfer saucepan to a large mixing bowl filled with ice water to stop cooking. Mixture can be covered with plastic film and refrigerated at this point.

3.) Beat egg whites, salt and cream of tartar on high speed in the bowl of an electric mixer. When soft peaks are reached gradually add the sugar and whip until stiff peaks form.

4.) Fold 1/3 of whipped egg whites into cooled lemon mixture to lighten.  Fold in remaining egg whites until no streaks of whites remain. Fill ramekins 2/3 full and bake until puffed and just barely set in center. Remove from oven and dust with powdered sugar.

5.) While souffles bake, prepare sauce. Simmer all sauce ingredients in a saucepan for 5-7 minutes. Cool slightly and serve alongside souffles. Sauce may be prepared 1 day ahead and reheated before serving. Special equipment needed: 6 6-8oz ovenproof ramekins with high sides

Serves 6

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