Chicken Cacciatore

 (Courtesy of Chef Curtis Stone)

A healthy take on an Italian classic! 

Serves 4

Ingredients

• 1 tbsp Extra Virgin Olive Oil
• 4 Boneless Skinless Chicken Breast
• 1 cup Onions, minced
• 4 Garlic Cloves, minced
• 164 g Red Bell Pepper (large)
• 2 cups Mushrooms, sliced
• 2 oz red wine
• 2 cups Organic Diced Tomatoes No Salt Added
• 2 tsp Thyme, Fresh
• 1/4 g Spices, Whole Bay Leaves
• 1/2 tsp Spices, Oregano Leaves
• 1/4 cup Parsley
• 20 Kalamata Olives, roughly chopped

Directions

Heat a large saucepot over medium high heat and add 1 teaspoon of oil to the pan.

Season the chicken with pepper and sear for 2 to 3 minutes on each side or until golden brown. Remove the chicken to a plate and add the remaining oil to the pan.

Saute the onions for 3 minutes stirring constantly, then add the garlic and bell peppers.
Cook the garlic and peppers for 2 minutes and add the mushrooms. Cook the mushrooms for 4 minutes stirring often.

Add the red wine and allow to reduce until almost dry. Add the tomatoes to the pot and stir well. Add the thyme, bay leaf and oregano.

Bring to the simmer and reduce heat to low.Add the chicken back to the sauce and simmer gently for 8 to 10 minutes or until the chicken is cooked through and the sauce has thickened slightly.

Stir in all but one pinch of the parsley and sprinkle a little of the chopped olives and remaining parsley over each plate of chicken and serve.

Chicken Piccata with Pasta & Mushrooms

Chicken Piccata is a simple more than chicken breast cutlets, dredged in flour, browned, and traditionally served with a sauce of butter, lemon juice, capers, and either stock or white wine. It can be prepared in 20 minutes or less and is so easy and delicious it should be part of every home cook's repertoire. Enjoy!

Total Time: 40 minutes

Ingredients (4 Servings)

• 12 ounces whole-wheat angel hair pasta
• 1/3 cup whole wheat flour, divided
• 1 cup reduced-sodium chicken broth
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly ground pepper
• 4 chicken cutlets, trimmed of all fat
• 3 teaspoons extra-virgin olive oil, divided
• 8 oz package of fresh mushrooms, sliced
• 4 large garlic cloves, minced
• 1/2 cup of good quality, dry white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley
• 2 tablespoons capers, rinsed
• 2 teaspoons olive oil margarine (Promise Activ or Smart Balance)

Preparation

1. Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain but do not rinse.
2. Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish and season with pepper. Dredge both sides of the chicken in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, about 5 minutes per side. Transfer to a plate and cover to keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, about 3 minutes. Stir in the reserved broth-flour mixture, lemon juice and the 1/4 teaspoon of sea salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
4. Stir in parsley, capers, margarine and the mushrooms. Reserve 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Nutrition

Per serving: 397 calories; 9 g fat ( 3 g sat , 3 g mono ); 54 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 28 g protein; 5 g fiber; 400 mg sodium; 609 mg potassium.

Chicken Orzo with Tomato and Artichoke Hearts

4 servings
Total Time: 30 minutes

Ingredients

• 8 ounces orzo, preferably whole-wheat
• 1 cup water
• 4 plum tomatoes, rough dice and divided into 2 equal quantities
• 3 garlic cloves
• 3 teaspoons chopped fresh marjoram
• 1 tablespoon red-wine vinegar
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil
• 4 boneless, skinless chicken breasts
• 1/4 teaspoon freshly ground pepper
• 1 8-ounce package frozen artichoke hearts, thawed
• 1/2 cup finely shredded Romano cheese

Preparation

1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
2. Meanwhile, place 1 cup water, ½ of the plum tomatoes, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just chunky.
3. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook until golden outside and no longer pink in the middle, about 5 minutes per side. Transfer to a plate and tent with foil to keep warm.
4. Pour the tomato sauce into a pan and bring to a boil. Measure out 1/2 cup tomato sauce to a small bowl. Add the remaining tomatoes to the pan along with the orzo, artichoke hearts and 1/2 of the cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.

Nutrition

Per serving: 457 calories; 12 g fat ( 3 g sat , 6 g mono ); 68 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 36 g protein; 10 g fiber; 372 mg sodium; 546 mg potassium.

Grilled Eggplant & Portobello Sandwich with Garlic Mayonnaise

A great sandwich for just about anytime. Be sure and use a good quality, whole-grain bread such as Whole Foods Open Hearth "Seeduction" bread...molto bene!


Total Time: 25 minutes

Ingredients

• 1 small clove garlic, chopped
• 1/4 cup low-fat olive oil mayonnaise
• 1 teaspoon lemon juice
• 1 medium eggplant, sliced into 1/2-inch rounds
• 4 Portobello mushroom caps, gills removed (see Tip)
• Olive oil cooking spray
• 1/2 teaspoon freshly ground pepper
• 8 slices whole-grain bread, toasted
• Fresh arugula or spinach leaves
• 1 large tomato, sliced

Preparation

1. Preheat grill to medium-high.
2. Roast the garlic on grill for 10 minutes. Mash into a paste and combine with mayonnaise and lemon juice in a small bowl. Set aside.
3. At the same time the garlic is roasting, coat both sides of eggplant rounds and mushroom caps with cooking spray and season with pepper. Grill the vegetables, turning once, until tender and browned on both sides.
4. Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of whole grain bread and top with the remaining bread.

Tips & Notes

• Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Gently scrape the gills off with a spoon.

Nutrition

Per serving: 209 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 37 g carbohydrates; 10 g protein; 9 g fiber; 696 mg sodium; 781 mg potassium.

Beef and Bean Stew

 

This hearty but healthy stew comes from my brother in Arizona. The stew is made with a 15 bean soup mix, made up of Northern, Pinto, Large Lima, Black-eye, Garbanzo, Baby Lima, Green Split, Kidney, Cranberry, Small White, Pink, Small Red, Yellow Split, Lentil, Navy, White Kidney and Black Beans – like "Hurst's HamBeens"…but DON'T USE THE SEASONING IN THE PACKAGE!

Ingredients:  For four

2 cups of 15-bean soup dry beans (such as "Hurst's HamBeens" )
4 carrots, sliced
2 cups broccoli, chopped
1 red onion, diced
1 ½ pounds lean top sirloin, cut in 1” cubes

1 cup whole-wheat spirelli pasta

½ teaspoon Turmeric
4 tablespoons Chile powder
¼ teaspoon cayenne pepper
4 tablespoons oregano
4 garlic cloves, minced
4 tablespoons extra-virgin olive oil

1 tablespoons extra-virgin olive oil, reserved

Add the Turmeric, Chile powder, cayenne powder, and beans to a 2-quart saucepan.  Add water to cover the beans and set aside for at least 6 hours, stirring occasionally. 

An hour and a half prior to eating add sliced carrot to the beans and bring to a boil. After 20 minutes, test carrots for tenderness.  When softened, add pasta to the beans and place steamer of broccoli on top of saucepan, cover and steam for 10 minutes. (Or just steam separately)

Add the 4 tablespoons of extra-virgin olive oil to a sauté pan and heat over medium flame. Add garlic and red onion and sauté, seasoning with the oregano. When onion has just started to caramelize (turn brown at edges), turn heat to low and add the beef.  Cook the beef for five to eight minutes, turning to ensure browning on all sides. 

 
Stir the beans, pasta, broccoli in a serving bowl and drizzle with one tablespoon of extra-virgin olive oil. Drain beef, onion and garlic of as much cooked oil as possible and loosely stir into bean, pasta and veggie mixture. Serve with your favorite whole wheat bread...enjoy!

Nutrition

Per serving: 283 calories; 6.4 g fat ( 1g sat fat); 30 mg cholesterol; 34g carbohydrates; 21g protein; 14g fiber; 400mg sodium; 900 mg potassium.

Linguine with Grilled Shrimp & Black Olives

A healthy, traditional Mediterranean pasta dish, using fresh shrimp, tomatoes, garlic and Kalamata olives…yummy!

Total Time: 30 minutes

Ingredients (for four)

• 1 pound medium shrimp, (30-40 per pound), peeled and de-veined
• 16 ounces whole wheat linguine
• 1 tablespoon extra-virgin olive oil
• 6 cloves garlic, thinly sliced
• 8 plum tomatoes, coarsely chopped
• 1 cup pitted Kalamata olives
• 1/4 cup chopped fresh basil
• 1-1/2 tablespoons dried oregano
• Freshly ground pepper, to taste
• 1/2 cup freshly grated Parmesan cheese, (optional)

Preparation

1. Preheat grill to medium-high.
2. Thread shrimp onto skewers. Grill 3 to 4 minutes per side.
3. While the shrimp is grilling, start cooking linguine al dente, about 8 minutes. Drain but don’t rinse.
4. Meanwhile, heat oil in a large skillet over medium heat. Add garlic and cook, stirring frequently, until it just starts to go opaque, about 2 minutes. Add tomatoes and cook for another 5 minutes. Add olives, grilled shrimp and cooked linguine; cook, tossing, until heated through, another 2 to 3 minutes. Transfer to a large bowl, mix in the basil and season with pepper. Top with Parmesan and serve.

Nutrition

Per serving: 522 calories; 11 g fat ( 2 g sat , 6 g mono ); 172 mg cholesterol; 74 g carbohydrates; 0 g added sugars; 37 g protein; 13 g fiber; 449 mg sodium; 788 mg potassium.

Italian Dressing

I love a great salad, but the salt content in almost all packaged salad dressings is through the roof. Try this fresh, homemade alternative and you won't be disappointed. This Italian dressing isn’t just for salads. Feel free to use it as a marinade on fish, chicken or pork. You can also use as a dressing on cold pasta salads.

Ingredients

Liquid Ingredients

1 cup preferred vinegar (I use red wine vinegar)
1-1/2 cup extra-virgin olive oil

1/2 lemon, juiced

Dry Ingredients

2 finely minced garlic cloves

2 tablespoons finely minced onion

1 tablespoon dried oregano
1/2 tablespoon sugar

1/2 tablespoon dried parsley

1/2 teaspoon dried basil

1/2 teaspoon ground black pepper

1/2 teaspoon red pepper flakes
1/4 teaspoon dried thyme

Directions

1. Pour dry ingredients into a glass jar or bottle with a cover.

2. Whisk the liquid ingredients together and add to the dry ingredients

3. Cover and shake well.

4. Let sit in fridge for at least 8 hours for the flavors to meld together - preferably overnight

Use, or store, unrefrigerated and away from sunlight for up to a month.

Penne with Fresh Tomatoes and Goat Cheese

For this quick summer pasta salad, fresh, uncooked tomato and goat cheese is combined with hot whole wheat pasta and served at once. Be sure to use the ripest, juiciest tomatoes you can find, preferably from a farmers' market.

Ingredients (4 servings)

2 pounds tomatoes, skinned, seeded and chopped
1/4 cup red onion, sliced very thin
8 ounces crumbled goat cheese                                                                                            
¼  cup grated low-fat, low-salt parmesan cheese                                                                              
1/4 cup chopped fresh oregano and basil
1 tablespoon extra-virgin olive oil
1-1lb box, whole wheat penne pasta    
                                                                                  
Mix first 6 ingredients in large bowl. Set tomato mixture aside.

In large pot of boiling unsalted water, stir in a splash of extra-virgin olive oil. Cook pasta al dente, stirring occasionally. Drain pasta and add to the sauce immediately, toss to coat. Garnish with fresh chopped parsley.

Ceviche

My ex-wife is from Peru and this is her recipe for the best, most authentic ceviche (seh-VEE-chay) on the planet! I say that because Peru is the birthplace of ceviche. It is traditionally served with a side of sweet potato slices and large kernel Andean corn on the cob, called “choclo”. This recipe is for fish ceviche (“ceviche de pescado”) but ceviche comes in all forms of seafood including shrimp, octopus, squid, scallops, salmon, you name it…and it’s all delicioso! 

 

Ingredients (For 4)

• 2 pounds white, fleshy fish fillets (sea bass, sole, halibut, tilapia or flounder) totally deboned and cut into 1 inch cubes
• 1 red onion, cut in 1/2 lengthwise and sliced thin
• ½ to a whole aji Amarillo (normally in the freezer section), rib and seeds removed, diced (½ pepper = hot and a whole pepper = very hot…bien caliente!)
• 8 cloves garlic
• 12-16 key limes, juiced (Or the tartest limes you can find)
• 1 bunch fresh cilantro leaves (Use fresh cilantro. The aroma is incredible!)
• White pepper (optional)

Directions

·         Smash and dice 6 garlic cloves. Place fish filets in a large plastic bag and add the chopped garlic. Shake the bag to cover the fish with garlic. Place the bag of fillets in a large bowl half filled with ice and allow to marinade for 2 hours, changing the ice as needed.

·         After 90 minutes, juice the limes and reserve.

·         Combine aji, remaining garlic, and pinch of salt in a mortar and pestle. Grind to make a paste.

·         Remove fish from bag, cut into 1-2 inch cubes and place in the casserole dish.

·         Mix the lime juice, aji and garlic mixture and pour over the fish to cover totally. Add white pepper to taste. Sprinkle with ¾ of the cilantro and let marinate for 30 minutes.

·         At the 25 minute mark, add onion slices and stir into the marinating fish. Taste the ceviche to make sure it’s not too acidic. If so, add 1 or 2 ice cubes directly into the marinade and allow to melt before serving. This will cut the acidity.

Divide the ceviche among 4 dishes, bowls or large Martini glasses and garnish with remaining cilantro. BE SURE TO RESERVE THE MARINADE!  (See TIP below)

TIP:  Save the marinade, called tiger’s milk, or “leche de tigre”. In Peru it is customary (if not obligatory, for the men at least) to drink shots of leche de tigre after the meal. This potent drink is also the best cure for a hangover I have ever had!

Just a Word of Caution: The lime juice does cook the fish - partially or completely, depending on how long it is marinated. But the acid does not kill bacteria as well as cooking with heat does, so it’s very important to start with the freshest fish possible. That being said, I have made this dish hundreds of times, with both fresh and frozen fish, and have never had a problem.

Grilled Chicken Lettuce Wraps with Green Olive Tapenade

Ingredients

Chicken/Marinade:

• 1/3 cup olive oil
• 2 lemons, zested and juiced
• 2 tablespoons balsamic vinegar
• 1 tablespoon minced garlic
• 1 teaspoon freshly ground black pepper
• 6 boneless skinless chicken breasts

Tapenade:

• 1 cup Spanish olives with pimiento, sliced
• 1/3 cup coarsely chopped cilantro, packed
• 1/3 cup extra virgin olive oil
• 1 tablespoon lemon zest
• 2 minced garlic cloves
• 1/2 teaspoon freshly ground black pepper
• 1 1/2 chipotle peppers in adobo sauce (Optional really)

Grill Rub:

• 1 teaspoon freshly ground black pepper
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil

Directions

For the marinade: In a large re-sealable plastic bag, combine oil, lemon juice, zest, vinegar, garlic and pepper. Add chicken breasts, turning to coat. Marinate in the refrigerator for 1 hour, turning occasionally.
For the tapenade: Combine ingredients in a food processor and pulse until finely chopped and set aside. This can be made a day ahead of time.
For the grill rub: Preheat outdoor grill to medium heat. Remove chicken from the marinade and discard marinade. Combine the ingredients for the grill rub and season the chicken breasts with the mixture.

Grill the chicken for 7 minutes per side or until the juices run clear. Remove from grill and let rest for 5 minutes. To serve, slice chicken breasts into 1/2-inch strips. Place the chicken breast strips into a lettuce leaf and top with the tapenade. Roll it up burrito style and enjoy…delicioso!

Caprese Sandwiches

Everybody loves a delicious sandwich and this is a take on the classic Caprese salad from the Italian region of Campania, made of sliced fresh mozzarella, tomatoes and basil.

Total Time: 15 minutes
Makes 4 servings 

Ingredients

• 1 small clove garlic, finely chopped
• 1/4 cup Veganaise
• 2 tablespoons chopped fresh basil
• 1 tablespoon lemon juice
• 1/4 teaspoon freshly ground pepper
• 8 slices whole-grain country bread, toasted
• 4 slices provolone cheese (about 4 ounces)
• 2 large or 3 medium tomatoes (about 1 1/2 pounds), sliced 1/2 inch thick

Preparation

1. Position rack in upper third of oven; preheat broiler.
2. Mash garlic on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and combine with mayonnaise, basil, lemon juice and pepper.
3. Place bread on a large baking sheet and broil until lightly toasted, 1 to 2 minutes. Turn the bread over and divide cheese among 4 of the pieces. Continue broiling until the cheese is melted, 1 to 2 minutes.
4. Assemble sandwiches with tomato and the garlic-herb mayonnaise. Top with the melted cheese bread.

Nutrition

Per serving: 389 calories; 20 g fat ( 7 g sat , 9 g mono ); 23 mg cholesterol; 36 g carbohydrates; 4 g added sugars; 17 g protein; 6 g fiber; 325 mg sodium; 428 mg potassium.

Salt:: Good and Bad

Salt: You can’t live without it, but too much of it can literally kill you.

Salt Throughout History

Salt (sodium) is so important to our diet that throughout history it has been treated as being one of the most valuable elements known to man. Evidence indicates that Neolithic people of the Precucuteni Culture were boiling salt-laden spring water in Romania to extract the salt as far back as 6050 BC. In ancient times, salt was so valuable that it was included among funereal offerings found in ancient Egyptian tombs dating from the third millennium BC. The word salary originates from the Latin salarium which referred to the money paid to the Roman army soldier's…the Romans actually paid their armies in salt! In fact, the common expression “He’s not worth his salt”, comes from this time and referred to someone who hadn’t done a good job. Salad literally means "salted," and comes from the ancient Roman practice of salting leafy vegetables. So salt has always been with us, in one form or another…and always will be.

So, Why Is Salt So Important and How Much Do We Really Need?

Your blood actually contains 0.9% salt, which maintains the delicate balance of sodium throughout your body. Every system in your body needs salt to make it work. This is especially important for your nervous system, where the sodium ion itself is used for electrical signaling, but every body structure absolutely requires it. When we perspire, we lose salt in the form of sweat. We are constantly depleting and replenishing the salt levels in our bodies…now you know why you used to eat salt pills before football practice!

The National Academy of Sciences advises that we consume at least 500 mg. of sodium a day to maintain good health. How much a person actually needs varies quite a bit, depending on their genetics and daily routine but Dietary Guidelines for Americans 2010 suggests that people should consume less than 2,300 milligrams per day. The very serious problem is that average adult intake is two and a half times this figure! The report goes on to say that people over 51 years of age, who have hypertension, diabetes, or chronic kidney disease (regardless of age) should limit intake to 1,500 milligrams per day. To give you an idea of how much salt we’re talking about, a teaspoon of salt contains 2,300 milligrams of sodium…a TEASPOON! This is also the reason why you’ll notice that I very rarely cook with salt. If you add ¼ or ½ a teaspoon of salt to your food while cooking, and another ¼ to ½ a teaspoon to your food while eating, you’ve practically consumed your daily ration in one sitting! So I eliminate the use of salt while cooking and only occasionally add salt to my food while eating. Although salt is a huge flavor enhancer, there are other ways to impart flavor to your food…stay tuned!

Excessive Salt and Disease 

For thousands of years salt has been known as a panacea. Alchemists called it 'the fifth element'— besides water, earth, air and fire — because its qualities were comparable
only to ether, the actual fifth element. Sodium is one of the primary electrolytes in the body. All four cationic electrolytes (sodium, potassium, magnesium, and calcium) are available in unrefined salt, as are other vital minerals needed for optimal bodily function.