Traditional recipes

Chicken Breasts with Mushrooms and Wilted Frisée

Chicken Breasts with Mushrooms and Wilted Frisée

Ingredients

  • 2 6–7-ounce skinless, boneless chicken breasts, pounded to 1/2”–3/4” thickness
  • Kosher salt and freshly ground black pepper
  • 6 tablespoons olive oil, divided
  • 1 large shallot, thinly sliced
  • 2 tablespoons thinly sliced fresh sage, divided
  • 8 ounces crimini (baby bella) mushrooms, sliced
  • 1 head of frisée, torn into pieces (about 4 cups)
  • 1/4 cup low-salt chicken broth

Recipe Preparation

  • Season chicken breasts all over with salt and pepper. Heat 2 tsp. oil in a medium nonstick skillet over medium-high heat. Add chicken and cook until browned and just cooked through, 3–4 minutes per side. Transfer to plates; tent with foil to keep warm. Add 2 tsp. oil to skillet, then add shallots and 1 1/2 Tbsp. sage. Stir until shallots are soft, about 2 minutes. Add remaining 2 tsp. oil and mushrooms; stir until mushrooms are wilted, about 4 minutes. Add vermouth; bring to a boil and cook, stirring, until almost all liquid is absorbed, about 2 minutes. Add frisée; stir until beginning to wilt. Season to taste with salt and pepper. Divide frisée mixture among plates, arranging alongside chicken breasts. Add broth and remaining 1/2 Tbsp. sage to skillet; stir, scraping up browned bits, until slightly thickened. Drizzle over chicken on plates. Serve with lemon wedges for squeezing over.

Recipe by The Bon Appétit Test Kitchen,Photos by Ashley Rodriguez

Nutritional Content

1 serving contains: Calories (kcal) 320.0 Calories from Fat 30.0 Fat (g) 3.0 Saturated Fat (g) 1.0 Cholesterol (mg) 110.0 Carbohydrates (g) 15.0 Dietary Fiber (g) 3.0 Total Sugars (g) 4.0 Net Carbs (g) Protein (g) 48.0 Sodium (mg) 690.0Reviews Section

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Punch Up Your Plate: Zesty Relishes, Chutneys, and Salsas

Relishes
Grapefruit-Basil Relish
Tangerine-Ginger Relish
Orange-Avocado Relish
Onion-Balsamic Relish
Sicilian Eggplant Relish
Tangy Corn Relish
Use Them In:
Grilled Southwestern Steak Tips with Tangy Corn Relish
Pan-Roasted Fish Fillets with Grapefruit-Basil Relish
Slow-Cooked Whole Carrots with Onion-Balsamic Relish

Chutneys
Mango-Peach Chutney
Pear-Walnut Chutney
Spiced Apple Chutney
Green Tomato Chutney
Cilantro-Mint Chutney
Red Bell Pepper Chutney
Use Them In:
Baked Brie en Croûte with Mango-Peach Chutney
Nut-Crusted Chicken Breasts with Spiced Apple Chutney
Indian-Style Vegetable Curry with Cilantro-Mint Chutney

Cooked Fruit Sauces
Simple Cranberry Sauce
Simple Cranberry-Orange Sauce
Simple Cranberry Sauce with Champagne and Currants
Peach-Mustard Sauce
Cherry-Port Sauce
Spicy Plum Sauce with Sesame Oil and Ginger
Use Them In:
Smoked Turkey Panini with Simple Cranberry Sauce
Slow-Roasted Pork Shoulder with Peach-Mustard Sauce

Salsas
One-Minute Tomato Salsa
One-Minute Tomato and Black Bean Salsa
One-Minute Smoky Tomato and Green Pepper Salsa
Tomatillo Salsa
Pineapple-Avocado Salsa
Mango-Mint Salsa
Use Them In:
Easy Chipotle Chicken Tacos with Tomatillo Salsa
Grilled Blackened Red Snapper with Pineapple-Avocado Salsa
Quinoa Salad with Mango-Mint Salsa


Chicken Pot Pie - Johnny Harris


1 cup chopped celery
1 cup chopped sweet onion
4 tablespoons parve margarine
4 cups chicken stock, divided
3 cups diced, cooked chicken
1 cup petit pois
1 cup diced carrots
4 tablespoons cornstarch
2 cups fresh baby spinach leaves
3&frasl4 teaspoon freshly ground pepper
2 (10-inch) pie crust pastries

Preheat the oven to 350 degrees F.
In a medium saucepan over medium heat, sauté the celery and onion in the margarine for 3 to 5 minutes, until tender. Add 3 cups chicken stock, the chicken, petit pois, and carrots and cook, uncovered, for 5 minutes, stirring occasionally. Combine the cornstarch and remaining chicken stock and add to the saucepan. Increase the heat to high and cook, stirring constantly, for 2 minutes until the sauce thickens and becomes bubbly. Add the spinach leaves and pepper and cook 1 more minute until the spinach is wilted. Divide and pour into 2 ungreased 10-inch pie plates.

Roll out the pastry doughs and place 1 over each pie plate. Trim any overlap around the edges and cut 5 (1-inch) slits in each top to allow steam to escape. Bake for 45 to 55 minutes, or until the crust is lightly browned. Let stand for 5 minutes before serving.


Pairings: Rules of the Game

When pairing wine with venison, squab, rabbit and other delicacies, adventure is the name of the game.

Readers of a certain age probably remember studying Washington Irving’s Rip Van Winkle in school. It’s the tale of a man, circa 1765, who sets out for an afternoon of hunting in the hills of the Hudson Valley, but instead meets the ghosts of Henry Hudson’s crew. He joins them in their game of ninepins, drinks from their flagon and falls into a sleep that lasts for twenty years, waking to find his wife dead, his children grown and the world transformed.

What I did not remember until I reread the tale recently was that hunting was one of the few things the famously henpecked, lazy Rip loved to do. And while Rip’s story may have been fantasy, Irving’s depiction of the landscape was an accurate portrayal of the Hudson Valley, both of the 18th century and long afterward. It was a land throbbing with wildlife. Those who lived there, both Native Americans and European immigrants, relied on game as their chief source of meat. Indeed, so did most of North America. Even after the introduction of domesticated livestock to the New World by European settlers, game was the predominant source of meat for many Americans until about 100 years ago. Today, when the wild pigeon of Rip Van Winkle’s table is a rarity (and we’ve lost our taste for his other favorite, squirrel), Americans can be divided into two camps: the minority—largely hunters and adventurous diners—that eats game, and the majority that does not.

On the tip of the island that in Washington Irving’s day was called Manhattoes, there is a restaurant that aims to change that. In the heart of New York’s financial district, far from anything remotely resembling woodland, the Hudson River Club regularly serves game. The 12-year-old restaurant emphasizes ingredients from the Hudson Valley in its contemporary cuisine, and its game dishes have won an ardent following.

Executive Chef Matthew Maxwell rhapsodizes about the virtues of game: “When some people hear the word ‘game,’ they think it’s, well, gamey,” he says. “But a perfectly cooked squab is absolutely decadent. I say, ‘You owe it to yourself to try it.’ Nine times out of ten, people like it.” A Culinary Institute of American graduate and veteran of fine New York restaurants such as the Water Club and Oceana, Maxwell often serves venison, rabbit, squab and pheasant. Every fall the restaurant offers a game dinner—with game-based hors d’oeuvres and four or five courses, all elegantly prepared.

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For the annual game dinner, José Almonte, the restaurant’s wine and service director, selects only New York State wines, in keeping with the restaurant’s Hudson Valley theme. This past fall he chose 19 wines (most gold medalists in a regional competition for which he served as judge), ranging from the 1998 Herman J. Wiemer Blanc de Blancs that was served with the hors d’oeuvres to the 1998 Hunt Country Vidal Blanc Ice Wine presented with the dessert. He paired Maxwell’s venison and huckleberry sauce with the Pindar’s 1997 Mythology from Long Island, a Bordeaux-inspired blend of Cabernet Sauvignon, Merlot, Cabernet Franc, Malbec and Petit Verdot.

“The robust elegance of that Meritage—it was like a child playing in a pond. It was not just one drop on the tongue it was plenty of drops, a flavor explosion, like fireworks.” The wine is ideal for venison, adds, the Juilliard graduate, because it harmonizes so well with the meat’s intense flavor.

In general, says Almonte, when pairing wine with game, it’s important to remember that game tends to be leaner than other meats, so it often pairs nicely with wines that have low acidity. The frequently woodsy flavors of Pinot Noir complement most game dishes, and for consumers looking beyond New York State offerings, those from Burgundy, California and Oregon can all fill in with aplomb. Wines from France’s Rhône valley and many Italian reds also fare well.

Almonte and Maxwell have an almost missionary belief in game, and both urge the uninitiated to try it. Maxwell believes that game is not just for restaurant dining, but can be prepared at home. “Game cooking takes a little time and patience, and a little dedication,” he says. “But if you watch what you’re doing, it will turn out to be a delicious dish.”

The key to game cookery, he says, is not to overcook it. “Venison is a lean meat there’s not much fat to it. The secret to venison is to cook it medium rare—medium at most,” he says. The same goes for squab and other game birds. Because they are leaner than other fowl, they require less cooking time. Maxwell warns, however, that just like chicken and turkey, the leg and thigh meat of game birds often takes longer to cook than the breast. If you are roasting game birds, he suggests cooking the whole bird just until the breast meat is done, then cutting off the legs and thighs and returning them to the oven for a few more minutes of cooking.

There was a time when marinating game before cooking was almost obligatory, because the meat of animals living in the wild was often tougher than their domesticated counterparts. The acids in the marinade tenderized the meat and mellowed its flavor. Today, because much game is farmed, there is generally less need to marinate the meat before cooking however, says Maxwell, if you have time, it will add flavor.

Another time-honored way of handling game birds is hanging them for several days after the hunt, which tenderizes the meat and intensifies its flavor. This is not necessary for farmed birds.

As a fish course for his game dinner, Maxwell serves wild king salmon from Alaska—far from the Hudson Valley, but the source of some of the best wild salmon in the world. Compared to the farmed salmon that dominates most fish markets, wild salmon differs significantly in taste and texture. A cold-water fish, it has more fat than farmed salmon, but because it swims freely, the texture is different—the flesh is meatier and less creamy than that of farmed fish. Almonte pairs it with low-acid Chardonnays to let its unique flavor stand out, but he says its flavor is strong enough to pair with Pinot Noir.

Whatever you pair with game, stay away from ghosts bearing flagons you won’t want to wait twenty years for your next delectable game dinner.

Wine recommendation: Herman J. Weimer 1998 Blanc de Blancs Sparkling Wine (New York), or Cuvaison 1998 Chardonnay (California).

  • 1 pound rabbit legs, thighs and shoulders
  • Salt and freshly ground black pepper
  • Vegetable oil
  • 1 carrot, peeled and chopped
  • 1 medium onion, peeled and chopped
  • 1 whole head garlic, peeled and chopped
  • 2 shallots, peeled and chopped
  • 2 tablespoons tomato paste
  • 1 cup white wine
  • 10 white mushrooms, trimmed and sliced
  • 2 cups chicken broth
  • 12 (1-inch) frozen savory tart shells
  • Fresh chervil leaves for garnish

Heat oven to 325F. Season rabbit with salt and pepper. In an oven-proof pan set over medium-high heat, heat oil until it ripples. Sear rabbit on all sides, about 5 minutes each, or until golden brown. Transfer rabbit to a platter. Reduce heat to medium and add carrot, onion, garlic and shallots to same pan stir in tomato paste, adding a little more oil if necessary, and cook for 5 minutes, or until vegetables soften and begin to brown. Add wine and cook for 15 minutes, until reduced in volume by one-third.

Return rabbit to pan, add mushrooms and chicken broth and bring to a boil. Cover pan with aluminum foil and place in oven for 30 to 45 minutes, or until rabbit is tender and falls off the bone. Remove rabbit from liquid and set aside. Simmer remaining liquid on top of stove for 20 minutes. Meanwhile, pick rabbit meat off bones, placing meat in a covered saucepan to keep it moist. Add the bones to the liquid and cook until reduced in volume to 1¼2 cup. Strain over rabbit.

Bake tart shells according to package instructions. Warm rabbit meat and liquid over medium heat for about 4 minutes, or until it boils gently. Immediately spoon 1 tablespoon rabbit into each tart shell. Garnish with fresh chervil. Makes 12 tartlets.

  • 8 quail eggs
  • 1/2 teaspoon white distilled vinegar
  • 2 slices pumpernickel bread
  • 2-3 teaspoons sour cream or crème frâiche
  • 1-2 tablespoons Sevruga, Osetra or Beluga caviar or salmon roe
  • Fresh chives for garnish

Gently place eggs in a pot and pour in vinegar and enough cold water to cover. Bring to a boil over medium-high heat and cook for 3 to 4-minutes. Meanwhile, toast pumpernickel lightly and cut each slice in 8 triangular pieces. Remove eggs from pot, run under cold water and peel under running water. Cut in half lengthwise. Spoon a small dollop of sour cream or crème frâiche on each piece of pumpernickel, top with half an egg and a dollop of caviar or salmon roe. Garnish with fresh chives. Makes 16 hors d’oeuvres.

Chef Maxwell suggests baking these tidbits in eight (1-ounce) ramekins. If you wish, you can substitute any wild mushroom of your choice. If you elect to use dried mushrooms, reconstitute according to package directions.

  • 1 cup heavy cream
  • 3 eggs and 2 egg yolks
  • Salt and freshly ground black pepper to taste
  • 1-2 tablespoons vegetable oil
  • 1 large shallot, thinly sliced
  • 5 medium shiitake mushrooms, trimmed and sliced
  • 5 cremini mushrooms, trimmed and sliced
  • 3 white mushrooms, trimmed and sliced
  • 5-6 slices white bread
  • 2 or 3 sprigs of fresh thyme, cut into 8 pieces

Whisk together cream, eggs and yolks, season with salt and pepper, and set aside. Heat oil in a pan over medium-high heat until it ripples. Add shallots and cook until softened. Add mushrooms, season with salt and pepper and cook about 5 to 8 minutes, or until mushrooms soften and the liquid they release has evaporated. Remove from heat.

Heat oven to 350F. Using a 1-ounce ramekin as a cookie cutter, cut 8 circles from one or two slices of bread. Butter all ramekins and press a bread circle into the bottom of each. Remove crust from remaining slices and cut each slice in half lengthwise. Wrap the slices inside the ramekin walls, pressing the ends together so they stick. Place ramekins on a baking sheet and bake for 3 to 5 minutes, until slightly brown. Remove from oven.

Spoon custard into bread-lined ramekins and spoon about 1 teaspoon mushrooms into each. Reserve remaining mushrooms and keep warm. Prepare a water bath: Place ramekins into a roasting pan and pour water into pan halfway up the sides of the ramekins. (If you wish, place pan into oven first and pour in water from a pitcher.) Bake for 6 to 8 minutes. Remove from oven. Charlottes should come out of ramekins easily but if they don’t, gently run a knife blade around the edges to separate bread from ramekins. Spoon some more mushrooms over the top of each and garnish with thyme sprigs. Makes 8 charlottes.

Roasted Squab with Wilted Wild Frisée, Foie Gras and Wine Sauce

Since the squab is a small bird, Chef Maxwell suggests cooking one per person if it is to be a main course and half per person if it is an appetizer. This recipe is for appetizer-sized portions. Maxwell notes that the two-step cooking process outlined in this recipe is important because the leg and thigh of the squab contain tendons that will be unpleasantly chewy if not cooked until at least medium well, but the rest of the bird should be served medium or rare for maximum tenderness. Maxwell pairs the squab with a wilted frisée lettuce, but says you can substitute escarole if you wish.

Wine recommendations: Dr. Konstantin Frank 1999 Salmon Run Johannisberg Riesling (Finger Lakes), Lenz 1997 Gewürtztraminer (North Fork of Long
Island). Among non-New York options, try a Spätlese Riesling from Germany’s Rheingau.

  • 2 squabs
  • Salt and freshly ground black pepper to taste
  • Butter
  • 4 tablespoons vegetable oil
  • 1 large shallot, thinly sliced
  • 1 head frisée lettuce
  • 4 slices foie gras, scored on 1 side (optional)

Truss squabs (tie legs together so their breasts will plump). Season with salt and pepper and brush with butter. Heat oven to 350°F. In an oven-proof roasting pan set on stove over medium-high heat, heat 2 tablespoons oil until it ripples. Place squabs into pan in a single layer and sear on all sides, about 2 minutes each, or until skin is crisp and golden brown. Transfer pan into oven and bake for 10 to 12 minutes. Remove from oven and let squab rest for about 5 minutes. Cut off the legs and thighs, place them into another roasting pan and return to oven to roast for 5 more minutes. Using a sharp knife, cut off each breast half in a single piece transfer to a platter and keep warm.

For the sauce, pour ice wine or Riesling into original roasting pan, scraping up any bits of squab stuck to the bottom. Pour into saucepan, add chicken stock and heat over medium-high heat for about 10 minutes, until reduced in volume to 1/4 cup.

If using foie gras, heat another pan (at least 10 inches wide), until drops of water sizzle when sprinkled on the surface. Do not add oil or other fat. Place foie gras slices into it in a single layer, scored side down, and cook for about 2 minutes, or until lightly browned. Remove from heat and keep warm.

In still another pan, heat 2 tablespoons oil over medium-high heat until it ripples. Add shallot and cook for about 3 minutes, or until soft and translucent. Add frisée and cook for about 8 to 10 seconds, or until lightly wilted.

Remove squab pieces from oven. Divide wilted vegetables evenly between four plates and place a leg and thigh on the back of each mound. Slice each breast half twice, to yield three slices each. Fan slices in front of the mound and, if serving, lean foie gras to the left. Drizzle with sauce and serve immediately. Makes 4 servings.

Wild King Salmon with Black Truffle Potatoes and
Chive Emulsion

Chef Maxwell garnishes this dish with a nest of fried potato strands. An alternative is to sprinkle it with fresh chives.

Wine recommendations: Panther Creek 1997 Reserve Pinot Noir (Oregon), Peconic Bay 1998 Chardonnay (North Fork of Long Island).

  • 2 Russet or Idaho potatoes, peeled and cut in thirds
  • 3/4 cup (1 1/2 sticks) butter
  • 1/2 cup heavy cream
  • 1 tablespoon canned truffle pieces
  • 1 teaspoon truffle oil
  • Salt and freshly ground black pepper to taste
  • 6 tablespoons coarsely chopped fresh chives
  • 2 white mushrooms, trimmed and sliced
  • 1 sprig thyme
  • 1 teaspoon white or black peppercorns
  • 1 bay leaf
  • Juice of 2 lemons
  • 1/2 tablespoon or 1 teaspoon white vinegar
  • 1 cup white wine
  • 1/8 cup heavy cream
  • 1 1/2 cups (3 sticks) chilled butter, cubed
  • 4 (6-ounce) salmon fillets, or tournedos (rounds)
  • 1 1/3 tablespoons melted butter
  • Salt and freshly ground black pepper to taste
  • 2 tablespoons vegetable oil
  • Chopped fresh chives

To make potatoes, place them into a pan of salted water set over medium-high heat. Bring to a boil, reduce heat to medium and simmer for about 25 minutes, or until soft. Meanwhile, in another saucepan, melt 3/4 cup (1 1/2 sticks) butter in heavy cream. When potatoes are soft, drain and mash with a fork or potato masher, slowly adding cream and butter mixture. (Don’t use a food processor or potatoes will be gummy.) Mix in truffle pieces and truffle oil, season with salt and pepper to taste and keep warm.

For the chive emulsion, prepare a bowl of ice water. Bring a pot of salted water to a boil over medium-high heat. Add chives and boil for 30 seconds. Drain chives and immediately plunge them into ice water for 30 seconds to set color. Drain, purée in a food processor and set aside.

Combine mushrooms, thyme, peppercorns, bay leaf, lemon juice, vinegar and wine in a nonreactive saucepan and heat over medium-high heat until reduced in volume to 1/8 cup. Stir in cream, bring to a boil, reduce heat and simmer for 3 minutes. While mixture is simmering, add 1 1/2 cups butter, 1 cube at a time, allowing each to melt before adding the next. Season with salt and pepper and strain. Keep warm.

To cook the salmon, heat oven to 350F. Brush salmon with butter and season with salt and pepper. In an oven-proof pan set on the stove over medium heat, heat vegetable oil until it ripples. Place salmon into pan in a single layer and sear for 2 minutes, or until golden turn and sear the other side. Place pan in oven and bake for about 8 minutes or until fish is opaque. Do not overcook.

To serve, place a mound of potato in the center of each of 4 plates. Top each with a salmon round. Whisk chive purée into strained butter sauce and drizzle around edge of plate. Garnish with chopped chives and serve immediately. Makes 4 servings.

Seared Venison with Huckleberry Sauce, Sweet Potato Strudel and Puréed Celery Root

Marinating the venison for a few hours or overnight in the refrigerator will help tenderize it and enhance the flavor, but this step can be skipped if you’re short on time. Chef Maxwell suggests a marinade of red wine, coarsely chopped carrot, onion, garlic and shallot, a few black peppercorns, 1 juniper berry and a few sprigs of fresh rosemary. Ask your butcher to “french” the ends of the bones or do it yourself by scraping them clean of meat. At the restaurant, Maxwell serves this dish with a purée of celery root and sweet potato strudel. If you are not serving a game bird and fish course, you might want to serve two chops per person and double the accompaniments accordingly.

Wine recommendations: Geyser Peak 1997 Reserve Cabernet Sauvignon (Alexander Valley), Pindar 1997 Mythology (North Fork of Long Island).

  • 1 cup red wine (Merlot or Cabernet Sauvignon)
  • 1 1/2 cups beef stock
  • 1/2 cup fresh huckleberries or dried cherries or cranberries
  • 2 tablespoons cornstarch mixed with 2 tablespoons water
  • 1 bay leaf
  • Freshly ground black pepper to taste
  • 1 teaspoon fresh thyme leaves

If you are marinating the venison, combine ingredients in a nonreactive bowl or pan and arrange chops in a single layer. Cover and refrigerate for 2 to 24 hours. When you are ready to cook, remove chops from marinade and discard marinade. Wrap bones in foil so they do not discolor in cooking.

If you are serving celery root purée and sweet potato strudel, prepare according to instructions below before starting venison chops or sauce.

For the sauce, heat wine over medium-high heat until it reduces in volume to about 1/2 cup. Add beef stock and 1/2 cup huckleberries or dried cherries or cranberries. Bring to a boil. Reduce heat to medium and gradually add cornstarch mixture, stirring, until sauce has the consistency of heavy cream. Add bay leaf, black pepper and fresh thyme and cook until reduced in volume by one-third. Strain and add remaining huckleberries or dried fruit. Remove bay leaf and keep warm until you are ready to serve.

While sauce is in its last stage of cooking, heat oven to 350F. In an oven-proof roasting pan set on stove over medium-high heat, add oil and heat until it ripples. Place venison chops into pan in a single layer and sear for about 2 minutes or until brown, turn and sear other side for about 2 minutes. Place pan into oven and bake for 5 to 8 minutes or until desired doneness.

Remove chops from oven. Place a dollop of celery root purée in the center of each of four plates. Slice sweet potato strudel on a diagonal and lean a piece on either side of purée. Lean venison chop in front. Drizzle sauce on chop and around edge of the plate. Serve immediately. Serves 4.

For the celery root purée

  • 1 medium-to-large celery root, peeled and cut into medium dice (about 3 cups)
  • Whole milk to cover
  • 1 tablespoon butter, room temperature or slightly warm
  • Salt and freshly ground black pepper to taste

Place celery root into a medium-sized saucepan and add enough milk to cover. Set pan over medium heat and cook for about 20 to 25 minutes, or until a fork pierces the pieces easily. Strain, discarding milk. While celery root is still hot, transfer to a food processor and purée until smooth. Blend in 1 tablespoon butter and salt and pepper to taste. Keep warm until ready to serve. Makes 3 cups.

For the sweet potato strudel

  • 3 sweet potatoes
  • 1 tablespoon butter
  • 1 tablespoon maple syrup
  • 1 tablespoon honey
  • Salt and pepper to taste
  • 3 sheets frozen phyllo dough
  • 1 cup (2 sticks) butter, melted
  • Nonstick cooking spray

To make the strudel, heat oven to 350°F. Bake potatoes for about 40 minutes or until soft. Remove from oven and let cool.

Using the back of a knife, peel skin off potatoes, working gently so that you lose as little potato as possible. Purée potato in a food processor until smooth. Blend in one tablespoon butter, maple syrup, honey and salt and pepper to taste.

Brush one sheet frozen phyllo with melted butter, top with second sheet of dough, brush with butter and top with third sheet of dough. Using a sharp knife, cut layered phyllo in four equal squares. Position a square of phyllo so that one corner is directly in front of you. Place a generous dollop of sweet potato purée on that corner. Fold two side corners inward to meet. Brush with butter. Gently roll corner that is filled with potato away from you, until you have a cylinder. Repeat with other phyllo squares.


Parmesan Crisp Salad Bowls

No dishes required because you’ll eat your salad AND your salad bowl! How cool!

You’ve probably seen parmesan crisps in the grocery store, but you probably haven’t seen parmesan crisps in the shape of salad bowls. Not only do these bowls look incredible, but they are absolutely delicious, crispy, salty, cheesy accents to really any salad.

My STEP-BY-STEP VIDEO below will help guide you through the recipe. Subscribe to my YouTube channel for recipe videos every week!

Makes: 1 parm crisp salad bowl

The Ingredients

1/3 cup coarsely grated Parmigiano-Reggiano

*You’ll need an 8-10” nonstick omelet pan, a water glass, and a plate

The Steps

Place a water glass, upside down, on a plate.

Use a nonstick 8-inch omelet pan (you can also use a 10-inch skillet and increase the amount of cheese by a small handful).

Evenly spread 1/3 cup of Parmigiano-Reggiano in the bottom of the skillet. Turn heat on medium-high and let cheese cook for 5-8 minutes. The cheese will bubble and slowly turn golden brown. Once the cheese passes light golden brown and turns true golden brown (see video for help!), slide cheese disk out of pan and onto the bottom of the water glass. The cheese disk will form around the bottom of the water glass into the shape of a bowl. Let cheese cool and harden for 3 minutes before adding salad to parmesan bowl!

Store parm crisp bowls at room temperature for up to 3 days.

The Steps with Video

My STEP-BY-STEP VIDEO below will help guide you through the recipe. Subscribe to my YouTube channel for recipe videos every week!

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Recipe of the Day: Bittersweet Chocolate Cheesecake Soufflé with Cabernet Cherries

"Absolutely everything we serve to our guests at The Maccallum House is prepared in our own kitchen, including breads, hand-rolled pastas, and smoked meat, fish, and poultry. We use only the freshest seasonal ingredients and feature local, regional organic and wild-crafted products whenever possible,” says executive chef Alan Kantor, an early supporter of local and regional organic and sustainable farmers and vendors.

Bittersweet Chocolate Cheesecake Soufflé with Cabernet Cherries (serves 6)

“We always have a soufflé on the menu, but diners have to order the dessert with the main course because of the time it takes to prepare it,” says chef Kantor, a graduate of the Culinary Institute of America. “This dessert fits in with the larger vision of the restaurant,” adds Kantor, “which is to honor slow food, to honor real food."

Ingredients

8 ounces pitted, dried organic Bing cherries

1/2 cup good-quality Cabernet

2 tablespoons butter plus

1/4 cup plus 3 tablespoons organic sugar

4 ounces high-quality 70% dark chocolate, such as Scharffen Berger

4 tablespoons heavy cream

4 tablespoons organic cream cheese

1/4 teaspoon cream of tartar

Powdered sugar or cocoa, sifted (optional)

Instructions

Cabernet Cherries: In a medium saucepan on low, slowly bring cherries, sugar, and wine to a simmer, cooking just until cherries are soft remove from heat and reserve. Meanwhile, liberally butter 6 individual (4 to 5 ounce) soufflé dishes or ramekins and coat with 2 to 3 tablespoons sugar. Refrigerate.

Soufflés: In a double boiler over low heat, melt chocolate, and 2 tablespoons each sugar and cream, whisking until smooth. Add cream cheese and sour cream and whisk until smooth. Remove from stovetop.

Preheat oven to 425°F. Place egg whites and yolks in separate medium, stainless-steel bowls. Using a stand mixer on low, whip egg whites with cream of tartar until foamy. Meanwhile, temper egg yolks by whisking vigorously as you add a little of chocolate mixture into yolks. Then add rest of chocolate mixture to the yolks and blend well. Turn up stand mixer and continue to whip egg whites to soft peaks, adding 2 tablespoons sugar. Whip until soft and shiny and the whites hold their peaks. Using a rubber spatula, fold one-third egg white mixture into chocolate and yolk mixture and then fold in other two-thirds. Remove soufflé dishes from refrigerator and fill each to the top, smoothing with a knife and running your thumb around edge to form a raised "hat.” (Soufflés can be made ahead and refrigerated for up to 5 hours.)

Place soufflé dishes in oven and bake for approximately 18 minutes. To check for doneness, lightly tap side of dish soufflé should wobble only slightly. Dust with sifted powdered sugar or cocoa, if desired, and serve immediately with Cabernet Cherries.


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(Recipe of the Week) Grilled mahi mahi is a quick and easy recipe that is loaded with flavor. Served with a fresh mango and avocado salsa, it's a great healthy family meal!

Grilled Mahi Mahi with Avocado Salsa

Grilled Mahi Mahi
4 6 ounces mahi mahi fillets
1 tablespoon olive oil divided
½ teaspoon paprika
½ teaspoon cumin
¼ teaspoon Salt
¼ teaspoon black pepper

Mango Avocado Salsa
1 mango chopped
1 avocado chopped
½ small red onion finely chopped
¼ cup cilantro chopped
Juice of 1 lime

Instructions
Preheat gas grill or grill pan to medium heat. Pat the mahi mahi fillets dry.… Ещё

The Exercise Coach

"Prior to joining TEC, I was training on my own at a membership Club for an hour, (net of the many discussions I would get involved in), twice a week and felt confident I was accomplishing an effective workout. … Ещё Little did I know, that wasn’t the case at all. Once I joined TEC in February, 2020, I felt I had truly accomplished a workout in 20-minutes. The computer would manage my performances and inform me of the improvements in strength I was realizing each session and I was very pleased with the progress. Obviously, without working out during the virus shutdown, I did slip but within 2 weeks I was back where I ended. Since than I continue to see real improvement and feel great. As a result of my experience I would recommend The Exercise Coach to anyone that wants a very professional, state of the art, workout in 20-minutes."


Summer Express: 101 Simple Meals Ready in 10 Minutes or Less

The pleasures of cooking are sometimes obscured by summer haze and heat, which can cause many of us to turn instead to bad restaurants and worse takeout. But the cook with a little bit of experience has a wealth of quick and easy alternatives at hand. The trouble is that when it’s too hot, even the most resourceful cook has a hard time remembering all the options. So here are 101 substantial main courses, all of which get you in and out of the kitchen in 10 minutes or less. (I’m not counting the time it takes to bring water to a boil, but you can stay out of the kitchen for that.) These suggestions are not formal recipes rather, they provide a general outline. With a little imagination and some swift moves — and maybe a salad and a loaf of bread — you can turn any dish on this list into a meal that not only will be better than takeout, but won’t heat you out of the house.

1 Make six-minute eggs: simmer gently, run under cold water until cool, then peel. Serve over steamed asparagus.

2 Toss a cup of chopped mixed herbs with a few tablespoons of olive oil in a hot pan. Serve over angel-hair pasta, diluting the sauce if necessary with pasta cooking water.

3 Cut eight sea scallops into four horizontal slices each. Arrange on plates. Sprinkle with lime juice, salt and crushed chilies serve after five minutes.

4 Open a can of white beans and combine with olive oil, salt, small or chopped shrimp, minced garlic and thyme leaves in a pan. Cook, stirring, until the shrimp are done garnish with more olive oil.

5 Put three pounds of washed mussels in a pot with half a cup of white wine, garlic cloves, basil leaves and chopped tomatoes. Steam until mussels open. Serve with bread.

6 Heat a quarter-inch of olive oil in a skillet. Dredge flounder or sole fillets in flour and fry until crisp, about two minutes a side. Serve on sliced bread with tartar sauce.

7 Make pesto: put a couple of cups of basil leaves, a garlic clove, salt, pepper and olive oil as necessary in a blender (walnuts and Parmesan are optional). Serve over pasta (dilute with oil or water as necessary) or grilled fish or meat.

8 Put a few dozen washed littlenecks in a large, hot skillet with olive oil. When clams begin to open, add a tablespoon or two of chopped garlic. When most or all are opened, add parsley. Serve alone, with bread or over angel-hair pasta.

9 Pan-grill a skirt steak for three or four minutes a side. Sprinkle with salt and pepper, slice and serve over romaine or any other green salad, drizzled with olive oil and lemon.

10 Smear mackerel fillets with mustard, then sprinkle with chopped herbs (fresh tarragon is good), salt, pepper and bread crumbs. Bake in a 425-degree oven for about eight minutes.

11 Warm olive oil in a skillet with at least three cloves sliced garlic. When the garlic colors, add at least a teaspoon each of cumin and pimentón. A minute later, add a dozen or so shrimp, salt and pepper. Garnish with parsley, serve with lemon and bread.

12 Boil a lobster. Serve with lemon or melted butter.

13 Gazpacho: Combine one pound tomatoes cut into chunks, a cucumber peeled and cut into chunks, two or three slices stale bread torn into pieces, a quarter-cup olive oil, two tablespoons sherry vinegar and a clove of garlic in a blender with one cup water and a couple of ice cubes. Process until smooth, adding water if necessary. Season with salt and pepper, then serve or refrigerate, garnished with anchovies if you like, and a little more olive oil.

14 Put a few slices of chopped prosciutto in a skillet with olive oil, a couple of cloves of crushed garlic and a bit of butter a minute later, toss in about half a cup bread crumbs and red chili flakes to taste. Serve over pasta with chopped parsley.

15 Call it panini: Grilled cheese with prosciutto, tomatoes, thyme or basil leaves.

16 Slice or chop salami, corned beef or kielbasa and warm in a little oil stir in eggs and scramble. Serve with mustard and rye bread.

17 Soak couscous in boiling water to cover until tender top with sardines, tomatoes, parsley, olive oil and black pepper.

18 Stir-fry a pound or so of ground meat or chopped fish mixed with chopped onions and seasoned with cumin or chili powder. Pile into taco shells or soft tacos, along with tomato, lettuce, canned beans, onion, cilantro and sour cream.

19 Chinese tomato and eggs: Cook minced garlic in peanut oil until blond add chopped tomatoes then, a minute later, beaten eggs, along with salt and pepper. Scramble with a little soy sauce.

20 Cut eggplant into half-inch slices. Broil with lots of olive oil, turning once, until tender and browned. Top with crumbled goat or feta cheese and broil another 20 seconds.

21 While pasta cooks, combine a couple cups chopped tomatoes, a teaspoon or more minced garlic, olive oil and 20 to 30 basil leaves. Toss with pasta, salt, pepper and Parmesan.

22 Make wraps of tuna, warm white beans, a drizzle of olive oil and lettuce and tomato.

23 The New York supper: Bagels, cream cheese, smoked salmon. Serve with tomatoes, watercress or arugula, and sliced red onion or shallot.

24 Dredge thinly sliced chicken breasts in flour or cornmeal cook about two minutes a side in hot olive oil. Place on bread with lettuce, tomato and mayonnaise.

25 Upscale tuna salad: good canned tuna (packed in olive oil), capers, dill or parsley, lemon juice but no mayo. Use to stuff a tomato or two.

26 Cut Italian sausage into chunks and brown in a little olive oil chop onions and bell peppers and add them to the pan. Cook until sausage is browned and peppers and onions tender. Serve in sandwiches.

27 Egg in a hole, glorified: Tear a hole in a piece of bread and fry in butter. Crack an egg into the hole. Deglaze pan with a little sherry vinegar mixed with water, and more butter pour over egg.

28 New Joe’s Special, from San Francisco: Brown ground meat with minced garlic and chopped onion. When just about cooked, add chopped spinach and cook, stirring, until wilted. At the last minute, stir in two eggs, along with grated Parmesan and salt and pepper.

29 Chop prosciutto and crisp it in a skillet with olive oil add chopped not-too-ripe figs. Serve over greens dressed with oil and vinegar top all with crumbled blue cheese.

30 Quesadilla: Use a combination of cheeses, like Fontina mixed with grated pecorino. Put on half of a large flour tortilla with pickled jalapenos, chopped onion, shallot or scallion, chopped tomatoes and grated radish. Fold tortilla over and brown on both sides in butter or oil, until cheese is melted.

31 Fast chile rellenos: Drain canned whole green chilies. Make a slit in each and insert a piece of cheese. Dredge in flour and fry in a skillet, slit side up, until cheese melts.

32 Cobb-ish salad: Chop bacon and begin to brown it cut boneless chicken into strips and cook it with bacon. Toss romaine and watercress or arugula with chopped tomatoes, avocado, onion and crumbled blue cheese. Add bacon and chicken. Dress with oil and vinegar.

33 Sauté 10 whole peeled garlic cloves in olive oil. Meanwhile, grate Pecorino, grind lots of black pepper, chop parsley and cook pasta. Toss all together, along with crushed dried chili flakes and salt.

34 Niçoise salad: Lightly steam haricot verts, green beans or asparagus. Arrange on a plate with chickpeas, good canned tuna, hard-cooked eggs, a green salad, sliced cucumber and tomato. Dress with oil and vinegar.

35 Cold soba with dipping sauce: Cook soba noodles, then rinse in cold water until cool. Serve with a sauce of soy sauce and minced ginger diluted with mirin and/or dry sake.

36 Fried egg “saltimbocca”: Lay slices of prosciutto or ham in a buttered skillet. Fry eggs on top of ham top with grated Parmesan.

37 Frisée aux lardons: Cook chunks of bacon in a skillet. Meanwhile, make six-minute or poached eggs and a frisée salad. Put eggs on top of salad along with bacon deglaze pan with sherry vinegar and pour pan juices over all.

38 Fried rice: Soften vegetables with oil in a skillet. Add cold takeout rice, chopped onion, garlic, ginger, peas and two beaten eggs. Toss until hot and cooked through. Season with soy sauce and sesame oil.

39 Taco salad: Toss together greens, chopped tomato, chopped red onion, sliced avocado, a small can of black beans and kernels from a couple of ears of corn. Toss with crumbled tortilla chips and grated cheese. Dress with olive oil, lime and chopped cilantro leaves.

40 Put a large can of chickpeas and their liquid in a medium saucepan. Add some sherry, along with olive oil, plenty of minced garlic, smoked pimentón and chopped Spanish chorizo. Heat through.

41 Raita to the rescue: Broil any fish. Serve with a sauce of drained yogurt mixed with chopped cucumber, minced onion and cayenne.

42 Season boneless lamb steaks cut from the leg with sweet curry powder. Sear on both sides. Serve over greens, with lemon wedges.

43 Migas, with egg: Sauté chopped stale bread with olive oil, mushrooms, onions and spinach. Stir in a couple of eggs.

44 Migas, without egg: Sauté chopped stale bread with chopped Spanish chorizo, plenty of garlic and lots of olive oil. Finish with chopped parsley.

45 Sauté shredded zucchini in olive oil, adding garlic and chopped herbs. Serve over pasta.

46 Broil a few slices prosciutto until crisp crumble and toss with parsley, Parmesan, olive oil and pasta.

47 Not exactly banh mi, but. Make sandwiches on crisp bread with liverwurst, ham, sliced half-sours, shredded carrots, cilantro sprigs and Vietnamese chili-garlic paste.

48 Not takeout: Stir-fry onions with cut-up broccoli. Add cubed tofu, chicken or shrimp, or sliced beef or pork, along with a tablespoon each minced garlic and ginger. When almost done, add half cup of water, two tablespoons soy sauce and plenty of black pepper. Heat through and serve over fresh Chinese noodles.

49 Sprinkle sole fillets with chopped parsley, garlic, salt and pepper roll up, dip in flour, then beaten egg, then bread crumbs cook in hot olive oil about three minutes a side. Serve with lemon wedges.

50 The Waldorf: Toast a handful of walnuts in a skillet. Chop an apple or pear toss with greens, walnuts and a dressing made with olive oil, sherry vinegar, Dijon mustard and shallot. Top, if you like, with crumbled goat or blue cheese.

51 Put a stick of butter and a handful of pine nuts in a skillet. Cook over medium heat until both are brown. Toss with cooked pasta, grated Parmesan and black pepper.

52 Grill or sauté Italian sausage and serve over store-bought hummus, with lemon wedges.

53 Put a tablespoon of cream and a slice of tomato in each of several small ramekins. Top with an egg, then salt, pepper and grated Parmesan. Bake at 350 degrees until the eggs set. Serve with toast.

54 Brown small pork (or hot dog) chunks in a skillet. Add white beans, garlic, thyme and olive oil. Or add white beans and ketchup.

55 Dredge skate or flounder in flour and brown quickly in butter or oil. Deglaze pan with a couple of spoonfuls of capers and a lot of lemon juice or a little vinegar.

56 Make a fast tomato sauce of olive oil, chopped tomatoes and garlic. Poach eggs in the sauce, then top with Parmesan.

57 Dip pork cutlets in egg, then dredge heavily in panko brown quickly on both sides. Serve over lettuce, with fresh lemon, or bottled Japanese curry sauce.

58 Cook chicken livers in butter or oil with garlic do not overcook. Finish with parsley, lemon juice and coarse salt serve over toast.

59 Brown bratwursts with cut-up apples. Serve with coleslaw.

60 Peel and thinly slice raw beets cook in butter until soft. Take out of pan and quickly cook some shrimp in same pan. Deglaze pan with sherry vinegar, adding sauce to beets and shrimp. Garnish with dill.

61 Poach shrimp and plunge into ice water. Serve with cocktail sauce: one cup ketchup, one tablespoon vinegar, three tablespoons melted butter and lots of horseradish.

62 Southeast Asia steak salad: Pan- or oven-grill skirt or flank steak. Slice and serve on a pile of greens with a sauce of one tablespoon each of nam pla and lime juice, black pepper, a teaspoon each of sugar and garlic, crushed red chili flakes and Thai basil.

63 Miso steak: Coat beef tenderloin steaks (filet mignon) with a blend of miso and chili paste thinned with sake or white wine. Grill or broil about five minutes.

64 Pasta with fresh tomatoes: Cook chopped fresh tomatoes in butter or oil with garlic until tender, while pasta cooks. Combine and serve with grated Parmesan.

65 Sauté squid rings and tentacles in olive oil with salt and pepper and garlic add chopped tomatoes. Cook until the tomatoes break down. Serve over pasta.

66 Salmon (or just about anything else) teriyaki: Sear salmon steaks on both sides for a couple of minutes remove. To skillet, add a splash of water, sake, a little sugar and soy sauce when mixture is thick, return steaks to pan and turn in sauce until done. Serve hot or at room temperature.

67 Rich vegetable soup: Cook asparagus tips and peeled stalks or most any other green vegetable in chicken stock with a little tarragon until tender reserve a few tips and purée the rest with a little butter (cream or yogurt, too, if you like) adding enough stock to thin the purée. Garnish with the reserved tips. Serve hot or cold.

68 Brush portobello caps with olive oil sprinkle with salt and pepper and broil until tender. Briefly sweat chopped onions, then scramble eggs with them. Put eggs in mushrooms.

69 Buy good blintzes. Brown them on both sides in butter. Serve with sour cream, apple sauce or both.

70 Sauté squid rings and tentacles in olive oil with salt and pepper. Make a sauce of minced garlic, smoked pimentón, mayo, lots of lemon juice and fresh parsley. Serve with a chopped salad of cucumber, tomato, lettuce, grated carrot and scallion, lightly dressed.

71 Press a lot of coarsely ground black pepper onto both sides of filet mignon or other steaks or chopped meat patties. Brown in butter in a skillet for two minutes a side. Remove steaks and add a splash of red wine, chopped shallots and a bit of tarragon to skillet. Reduce, then return steaks to pan, turning in the sauce for a minute or two.

72 World’s leading sandwich: prosciutto, tomato, butter or olive oil and a baguette.

73 Near instant mezze: Combine hummus on a plate with yogurt laced with chopped cucumbers and a bit of garlic, plus tomato, feta, white beans with olive oil and pita bread.

74 Canned sardines packed in olive oil on Triscuits, with mustard and Tabasco.

75 Boil-and-eat shrimp, cooked in water with Old Bay seasoning or a mixture of thyme, garlic, paprika, chopped onion, celery, chili, salt and pepper.

76 Make a thin plain omelet with two or three eggs. Sauté cubes of bacon or pancetta or strips of prosciutto until crisp. Cut up the omelet and use it and the meat to garnish a green salad dressed with olive oil and balsamic vinegar.

77 Sear corn kernels in olive oil with minced jalapeños and chopped onions toss with cilantro, black beans, chopped tomatoes, chopped bell pepper and lime.

78 Cook shrimp in a skillet slowly (five minutes or so) to preserve their juices, with plenty of garlic and olive oil, until done pour over watercress or arugula, with lemon, pepper and salt.

79 Liverwurst on good sourdough rye with scallions, tomato and wholegrain mustard.

80 Not-quite merguez: Ground lamb burgers seasoned with cumin, garlic, onion, salt and cayenne. Serve with couscous and green salad, along with bottled harissa.

81 Combine crab meat with mayo, Dijon mustard, chives and tarragon. Serve in a sandwich, with potato chips.

82 Combine canned tuna in olive oil, halved grape tomatoes, black olives, mint, lemon zest and red pepper flakes. Serve with pasta, thinning with olive oil or pasta cooking water as needed.

83 Pit and chop a cup or more of mixed olives. Combine with olive oil, a little minced garlic, red pepper flakes and chopped basil or parsley. Serve over pasta.

84 Cook chopped tomatillos with a little water or stock, cilantro and a little minced fresh chili serve over grilled, broiled or sautéed chicken breasts, with corn tortillas.

85 A winning sandwich: bresaola or prosciutto, arugula, Parmesan, marinated artichoke hearts, tomato.

86 Smoked trout fillets served with lightly toasted almonds, shredded fennel, a drizzle of olive oil and a sprinkle of lemon.

87 Grated carrots topped with six-minute eggs (run under cold water until cool before peeling), olive oil and lemon juice.

88 Cut the top off four big tomatoes scoop out the interiors and mix them with toasted stale baguette or pita, olive oil, salt, pepper and herbs (basil, tarragon, and/or parsley). Stuff into tomatoes and serve with salad.

89 Pasta frittata: Turn cooked pasta and a little garlic into an oiled or buttered skillet. Brown, pressing to create a cake. Flip, then top with three or four beaten eggs and loads of Parmesan. Brown other side and serve.

90 Thai-style beef: Thinly slice one and a half pounds of flank steak, pork shoulder or boneless chicken heat peanut oil in a skillet, add meat and stir. A minute later, add a tablespoon minced garlic and some red chili flakes. Add 30 clean basil leaves, a quarter cup of water and a tablespoon or two of soy sauce or nam pla. Serve with lime juice and more chili flakes, over rice or salad.

91 Dredge calf’s liver in flour. Sear in olive oil or butter or a combination until crisp on both sides, adding salt and pepper as it cooks it should be medium-rare. Garnish with parsley and lemon juice.

92 Rub not-too-thick pork or lamb chops with olive oil sprinkle with salt and pepper plus sage or thyme. Broil about three minutes a side and drizzle with good balsamic vinegar.

93 Cut up Italian sausage into chunks and brown in a little olive oil until just about done. Dump in a lot of seedless grapes and, if you like, a little slivered garlic and chopped rosemary. Cook, stirring, until the grapes are hot. Serve with bread.

94 Ketchup-braised tofu: Dredge large tofu cubes in flour. Brown in oil remove from skillet and wipe skillet clean. Add a little more oil, then a tablespoon minced garlic 30 seconds later, add one and a half cups ketchup and the tofu. Cook until sauce bubbles and tofu is hot.

95 Veggie burger: Drain and pour a 14-ounce can of beans into a food processor with an onion, half a cup rolled oats, a tablespoon chili powder or other spice mix, an egg, salt and pepper. Process until mushy, then shape into burgers, adding a little liquid or oats as necessary. Cook in oil about three minutes a side and serve.

96 A Roman classic: In lots of olive oil, lightly cook lots of slivered garlic, with six or so anchovy fillets and a dried hot chili or two. Dress pasta with this.

97 So-called Fettuccine Alfredo: Heat several tablespoons of butter and about half a cup of cream in a large skillet just until the cream starts to simmer. Add slightly undercooked fresh pasta to the skillet, along with plenty of grated Parmesan. Cook over low heat, tossing, until pasta is tender and hot.

98 Rub flank steak or chuck with curry or chili powder before broiling or grilling, then slice thin across the grain.

99 Cook a couple of pounds of shrimp, shell on or off, in oil, with lots of chopped garlic. When they turn pink, remove deglaze the pan with a half-cup or so of beer, along with a splash of Worcestershire sauce, cayenne, rosemary and a lump of butter. Serve with bread.

100 Cook red lentils in water with a little cumin and chopped bacon until soft. Top with poached or six-minute eggs (run under cold water until cool before peeling) and a little sherry vinegar.


Healthy Grocery Shopping

Writing and sticking to your grocery list is essential to make sure you’re loading up your cart with healthy food choices. Break down your list into staple items that fit into five basic categories:

Fresh produce. While it’s good to have a list of staples, be sure to choose a variety of fresh fruits and vegetables.Frozen fruits and vegetables can be a good way to add variety when fresh produce isn't in season.

Proteins. Focus on variety and keep fat content in mind. Look for ground beef or turkey that's at least 93 percent fat-free and grass-fed The omega 3 fatty acids is grass provide nourishment, both for animals and for the humans who eat them. Lean turkey and skinless chicken are all great options for your weekly list.Grass-fed local eggs and wild caught sardines are another way to add variety to your proteins. Dairy products also include protein and fat. Choose a good quality source of butter and cheese.

Whole grains. Create a list of different whole grains for the week. Staples can include brown rice, millet, buckwheat groats, and oatmeal. Try to buy in bulk if possible! Check which grains are highest in protein and include those every other week, too. For example, substitute millet for amaranth. If buying whole-grain sourdough bread or whole-wheat pasta, check the labels: Stick to choices that have more than 3 grams of fiber per serving, part of a daily goal of 25 to 35 grams of fiber.
Fats. You do need some fats in your diet — it's simply a matter of choosing healthy fats and limiting them to an appropriate amount. Options can include natural peanut, almond, and cashew butters. Avocados, nuts and seeds, and olive oil are also good staples for your grocery shopping list. These provide mono- and polyunsaturated fats, which are more easily metabolized without increased cholesterol storage.

Foods to Avoid
Sodium: Opt for low-sodium soup when you can, and ask for low-sodium lunch meats at your deli counter. You can still eat foods with sodium. Just be sure your product doesn't have more than 300 milligrams of sodium per serving.

Condiments: Look for a vinaigrette or oil-based salad dressing instead of a creamy one. You can also try topping your favorite sandwiches with mustard, which is generally a healthier condiment choice.

High Fructose Corn Syrup: Also known as invert corn syrup. Sodas, candy bars, cakes, cookies, pastries and even energy/granola bars are loaded with sugar and calories, so it’s best to avoid them.

Remember to enjoy everything in moderation. Having a good understanding of healthy and unhealthy foods means you’ll make the most of every grocery shopping trip.


Watch the video: Hühnerbrust mit Pilzen in einer cremigen Sauce # 105 (December 2021).