Archive | March, 2014


cauliflower pasta (2)WATCH THE VIDEO ON KUTV2

This recipe uses a few smart shortcuts and multi-tasking to get dinner on the table in minutes.  To add flavor and texture, I roast the cauliflower with a little olive oil, salt, pepper and sugar.  While the cauliflower roasts and the pasta cooks, make the sauce using a small amount of pancetta, anchovy, red chili flakes, skim milk, and the starchy pasta water.  Top the pasta with a crunchy whole wheat panko-parmesan bread crumb mixture & you’ve got a delicious spring pasta.


1#                           linguini, spaghetti or bucatini pasta

1 large                    head of cauliflower, cut into 1” florets

2 T                           olive oil

Pinch                      sugar

4 oz                         pancetta, cut in small dice

2                              oil packed anchovy fillet

2 cloves                 garlic, thinly sliced

1 small                   yellow onion, diced

½ t                          red chili flakes

1 1/2  C                    skim milk (mixed with 1t corn starch if desired)

2 C                          arugula

¼ C                          flat leaf parsley, minced

1 C                          whole wheat panko

1 clove                   garlic, minced

¼ C                         Parmigiano Reggiano cheese

1 ea                        lemon zest

salt and pepper to taste



Preheat oven to 450 degrees.  Combine cauliflower, 2 T olive oil, salt pepper and sugar in a large mixing bowl.  Toss well.  Transfer to a parchment lined, rimmed baking sheet and spread in an even layer, maximizing the cut-sides down.  Roast until cauliflower is just browned and tender, about 20 minutes.  Remove from oven and set aside.

Meanwhile, prepare pasta and sauce.   Bring a large pot of salted water to boil.  Heat 1T oil in a large skillet over medium high heat.  Add pancetta and cook until evenly browned.  Add thinly sliced garlic, anchovy (if using), onion and red chili flakes, sauté briefly.  Drain off most of oil in pan and reserve for panko topping. Add skim milk mixed with cornstarch to skillet.  Simmer until sauce thickens slightly.  Add arugula.  Season with salt and pepper.

Cook the pasta until al dente, 6-8 minutes.  Drain pasta and return to pot. Reserve 1C pasta cooking water.  Add cooked pasta to sauce tossing until pasta is well coated.  If needed add some of the reserved pasta water to achieve the proper consistency.

Quickly toss whole wheat panko and 1 clove minced garlic with 1T of reserved pancetta oil.  Toast in a small skillet over medium high heat until crispy and browned, about 1 minute. Remove from heat and add minced parsley, Parmigiano and lemon zest.  Season with salt and pepper.

Divide pasta among 6 serving bowls and top with panko topping.

Serves 6

Cilantro Lime Chicken Soup

kutv2 chix lime souop (5)



The weather can be crazy this time of year.  One day it’s cold, the next it’s spring.  This soup plays double duty here.   It’s light enough for a warm day, but also hearty with lots of vegetables and bold flavor for a cold day.  It comes together quickly and uses ingredients you probably already have on hand.


1 ½                         yellow onion, chopped

1 C                          celery, chopped

2 cloves                  garlic, minced

2 T                          olive oil or olive oil pan spray

¾ C                         brown rice

1 28 oz can          Mexican style diced tomatoes

8 C                          low sodium chicken stock

2                              poblano peppers, roasted, peeled and chopped

3 C                          cooked chicken breast, shredded

1 12 oz bag          frozen corn

½ C                         cilantro, chopped

Juice of 2 limes

Salt and pepper to taste





Turn gas burners on to medium high heat.

Place whole peppers directly on the grates and roast until the skins are charred and wrinkled.

Remove from heat and place in a small bowl.  Immediately cover with plastic film and set aside until cool enough to handle.

When cooled, remove blistered skin.

Chop peppers and set aside.


In a large stock pot, sauté onions and celery in olive oil over medium high heat until vegetables are tender.

Add garlic and prepared peppers and sauté 2 minutes longer.

Add brown rice and sauté until lightly toasted.

Add canned tomatoes and stock.

Bring soup to a boil, cover and reduce heat to medium low.

Simmer until rice is tender and cooked through.

Stir in shredded chicken, corn, cilantro and lime.

Simmer for 10 minutes or until chicken is heated through.

Adjust salt and pepper.

Serves 6-8