The Big Boy double cheeseburger, deconstructed 

The "Big Boy" welcomed millions to this
classic family restaurant.

As a teenager, I often headed to Bob’s/Marc’s Big Boy for a double cheeseburger.  (I earned so little at the time, one burger could deplete my entire paycheck!)  Quite simply, it was a gastronomic dream!  It was a sloppy, dripping mess of deliciousness that could not be eaten safely without a pile of napkins nearby. 

After Big Boy disappeared from the landscape, many imitations appeared on the scene.  But none lived  up to the original.  For one, the special sauce was often replaced with thousand island dressing, a poor, less flavorful substitute. 

  

So I began to experiment, making  adjustments to enhance the flavor.  I figured if I was going to overindulge in this fat-laden delight, I'd bump up the flavor.  For the burgers, I used a more heavily seasoned meat mix.   I also toasted my buns with butter, and added more cheese. Finally, I topped each patty with butter.  

My mock Big Boy hamburger may be filled with some bad stuff, but it is well worth an occasional lapse in dietary judgment! 

Jane's mock Big Boy 2x cheeseburger

1 lb. hamburger mix or 8 thin hamburger patties

1/2 c. special sauce

4 sesame seed hamburger buns plus 4 halves, trimmed

8 leaves of lettuce

8 thin tomato slices

8 slices American cheese

Optional:  Grilled or pickled thin red onion slices, dill or sweet and sour pickle slices

Butter

Begin by preparing the recipes for the special sauce and the meat mix.  Set aside

Prepare the hamburger buns, buttering the four tops and bottoms.  Level off the additional buns so they are flat, and butter on both sides. These buns will go in the middle of double cheeseburger.  Brown on a griddle or in a large frying pan.  Set aside.  (Note:  Do not clean off the griddle!)

Prepare eight thin hamburger patties that are slightly larger in width than the buns. (The patties will shrink when cooked. ) The patties should be no more than 1/4 inch thick.  Lightly salt and pepper the patties, and fry them  on the same griddle used for the buns.  Cover with a pot lid.  Grill for  about two minutes on each side. Just before removing the patties from the griddle, top each with a thin slab of butter.  Keep warm on a plate covered with foil.

Spread the special sauce on the top side of the bottom buns, on both sides of the center bun, and on the bottom of the top bun.  Place a slice of cheese on top of the bottom and center buns.  Add lettuce and if desired, a slice of tomato, onions, and/or pickles.  Place a hamburger patty on top.  Add the top bun and enjoy! 

Jane's mock Big Boy 2x cheeseburger, deconstructed

The original!

1 lb. hamburger mix or 8 thin hamburger patties

>Fat alert:  Please see the notes for the hamburger mix recipe. 

1/2 c. special sauce

>Fat alert:  Please see the notes for the special sauce recipe.

4 sesame seed hamburger buns plus 4 halves, trimmed

>Health alert:  If white bread is a dietary concern, any gluten-free, whole wheat, or whole grain bun, bread, bagel or English muffin will do.  In the alternative, try lettuce or a corn tortilla, and make a wrap. 

8 leaves of lettuce

8 thin tomato slices

8 slices of American cheese

>Fat alert:  American cheese is very high in fat.  But reduced and low-fat varieties are available. Unfortunately, many taste like rubber!  Fortunately, more flavorful low-fat cheeses, such as cheddar, mozzarella, or pepper jack, can be substituted.  In the alternative, try reducing the amount of cheese by using only half a slice, broken into pieces and spread on top of the patty, or by using a small amount of shredded cheese.  However, always check the labels of any cheese used carefully for increased levels of salt or other offensive ingredients.  In the alternative, the cheese may be eliminated.

Optional:  Grilled or pickled thin red onion slices, dill or sweet and sour pickle slices.

Butter

>Fat alert:  Butter is fat.  Period.  In this recipe it is used to enhance the flavor of the buns and the meat.  The butter can be eliminated.   The buns may be toasted in the oven or a toaster.  The burgers may be fried with a light touch of cooking spray, cooked under a broiler, or grilled. 

(Follow the instructions above.)

Jane's hamburger mix

½ lb. ground chuck

½ lb. ground turkey

½ lb. ground pork or sweet Italian sausage

2 TB. Worcestershire sauce

2 TB. Montreal steak seasoning

1 tsp. tomato powder

1 tsp.salt

1 tsp. mustard powder

With a fork, gently combine the ground meats and spread around the bottom and sides of a large bowl.  Mix all seasonings together in a separate bowl and sprinkle liberally on the meat.  Again using a fork, gently incorporate the seasonings.  Do not over mix!  Cover and refrigerate.  One hour prior to use, remove the meat from the refrigerator and bring to room temperature before forming the burgers.

Jane's hamburger mix, deconstructed

½ lb. ground chuck

½ lb. ground turkey

½ lb. ground pork or sweet Italian sausage

>Fat alert:  Meats with a lower fat content may be substituted for the ground chuck and pork sausage.  You will have to experiment to determine what satisfies your palette. Try using a 93% lean ground turkey and turkey sausage.  Or mix in ground chicken Italian sausage. Some of the ground meat may be replaced with mashed beans, or grains, such as bulgar or quinoa.  Large portabella mushrooms or low-fat vegetarian alternatives can also serve as flavorful substitutes.  

>Ingredient alert:  Not all ground turkey or chicken is a healthy alternative to ground beef!  Check the labels carefully. If cutting fat, you are looking for a 93% lean ground meat. 

 >Ingredient alert:  Meats lower in fat dry out more quickly when cooked, and have to be watched carefully.  Try adding a few tablespoons of a healthy oil, a reduced-fat mayonnaise, or yogurt to the meat mix. Covering the patties while frying cooks the burgers with steam, and seals in the moisture. 

2 TB.  Worcestershire sauce

>Health alert:  Worcestershire sauce can contain MSG.  If this is a concern, read the label carefully.  In the alternative, the amount of Worcestershire sauce can be reduced, replaced with balsamic or red wine vinegar, or eliminated.  

2 TB. Montreal steak seasoning

1 tsp. tomato powder

>Ingredient alert:  I like tomato powder because it is dry and prevents  the meat from getting too wet. Tomato paste is the best substitute. 

1 tsp.salt

1 tsp. mustard powder

(Follow the instructions above.)

Jane's pepper and onion relish

2-4 Roma or paste tomatoes, roasted, skin and seeds removed

2 large red bell peppers, roasted, skin and seeds removed

2 large Vidalia onions, roasted

2 jalapeno peppers, roasted and seeds removed as desired. (The more seeds, the hotter the relish.)

½-1 c. sugar

½-1  c. white or white wine vinegar

2 tsp. Kosher salt

Chili pepper flakes to taste

Add all ingredients to a blender or food processor.  (If you have not made a pepper and onion relish before, start by adding only half of the vinegar and sugar, and taste after pulsing the vegetables before adding more.) Pulse until the vegetables are chopped, but not pureed.  Pour into a saucepan, and bring to a boil.  Let simmer for about one hour.  Taste.  Adjust seasonings as desired.  (NOTE:  In a pinch, I will substitute Harry and David’s pepper and onion relish.)

Jane's pepper and onion relish, deconstructed

2-4 Roma or paste tomatoes, skinned and seeds removed

2 large red bell peppers, roasted, and skin and seeds removed

2 large Vidalia onions, roasted

2 jalapeno peppers, roasted and seeds removed as desired (The more seeds, the hotter the relish)

½ -1 c. sugar

>Health alert:  If sugar creates a dietary concern, it may be replaced with a sugar substitute.  However, it is best added to the mixture after the cooking process ends.  The sugar may also be reduced in this recipe. 

>Ingredient alert:  In this recipe, the sugar aids in thickening the relish.  If it is reduced or replaced, it may be necessary to add a thickening agent, such as corn starch or Agar Agar. 

½-1  c. white or white wine vinegar

2 tsp. Kosher salt

Chili pepper flakes to taste

(Follow the instructions above.)

Jane's special sauce

1/3 c. mayonnaise

1 ½ TB. pepper and onion relish

1 ½ TB. tomato sauce

Blend all ingredients until smooth.  Refrigerate.  (NOTE:  In recent years, attempts to duplicate the Big Boy burger has resulted in replacement of the special sauce with thousand Island dressing.)

Jane's special sauce, deconstructed

1/3 c. mayonnaise

>Fat alert:  Mayonnaise contains fat.  Fortunately, low and no-fat versions are available. 

 >Health alert:  Reduced fat often translates into increased sugar and/or salt.  Read the labels of any replacement product carefully. 

1 ½ TB. pepper and onion relish

1 ½ TB. tomato sauce

>Health alert:  Store-bought tomato sauces can contain significant amounts of fat, sugar and/or salt.  Read the labels carefully and pick your poison! 

(Follow the instructions above.)

Picnic crepes, deconstructed

I love feasting on crepes during a picnic.  They are easy to prepare, easy to transport, and if prepared correctly, easy to eat without utensils!  Think of them as burritos, with a twist!

There are a multitude of crepe fillings that can be transported to a picnic.  Hot fillings can be stored in an insulated container and will stay warm for several hours.  Room temperature and cold fillings can be stored in a cooler.  To avoid any unexpected messes, bring wax paper squares to wrap the prepared crepes.  

And if you don't have time to prepare crepes?  Use lettuce leaves, flour tortillas, or pita bread!

A basic crepe recipe

2 large eggs

3/4 c. sweet cream

½ c. water

1 c. flour

2 TB. melted butter

Optional: Pinch salt

butter

In a large bowl, whisk together the eggs, cream, melted butter, water, and flour.  The mixture should resemble a thin pancake batter. If the  mixture is too thick, add water.  Refrigerate for at least one hour, covered.  Gently tap the bowl against a counter to remove any air bubbles in the batter.

Tear off 10 squares of wax paper and set aside.

Melt one tablespoon butter in a small, non-stick sauté pan (about 8" in diameter).  Gently roll the butter in the pan, coating the entire area.  Drain any excess butter.  Pour about ¼ cup of batter into the pan, and roll the pan so the batter covers the entire bottom evenly. Cook until the edges just start to turn brown and flip.  Cook for about 15 more seconds. (NOTE: The first crepe is often called the “throwaway crepe,” because too much butter in the pan often makes it mushy.  Simply throw it away!)  

Lay the crepe on a flat surface and let cool.  Place on top of a sheet of wax paper.  Cook the remaining batter, separating the cooled crepes with wax paper.  Use immediately, or freeze for later use.  The crepes may be frozen in a plastic freezer bag for up to two months.

A basic crepe recipe, deconstructed

2 large eggs

>Health alert: The eggs in this recipe are a binder, and necessary to the creation  of a successful crepe.  However, if whole eggs are a dietary concern, they may be replaced with an equal amount of egg whites or an egg replacement product.

3/4 c. sweet cream

>Fat alert:  Sweet cream is very high in fat.  It can be replaced with a low-fat variety or skim milk.

>Ingredient alert:  If substituting the cream with milk, the batter may be thinner than necessary.  Start by adding half the cream replacement, then adding more until the desired thickness is reached.  The mixture should be a thin batter.

½ c. water

1 c. flour

>Health alert:  Unfortunately, flour is an essential ingredient.  If white flour is a dietary concern, the best replacements are buckwheat or gluten-free flour.   Oat and whole wheat flour may also be used.  In the alternative, however, you can skip the crepes and use lettuce leaves, or eat the fulling in a cup! 

>Ingredient alert:  Any substitute for white flour may result in a slightly denser crepe.  It may be necessary to increase the amount of milk to maintain the proper consistency.

2 TB. melted butter

>Fat alert:  Butter is fat.  But in this recipe, it also provides flavor and moisture.  The preferred substitution is a light butter or light margarine.  The butter may also be reduced by half without compromising the flavor.

Optional:  Pinch salt

Butter

>Fat alert:  Butter is fat.  But here it is used to ensure that the crepes do not stick to the sauté pan, as well as provide a slight boost in flavor.  Margarine, oil, or a  light touch of cooking spray are all appropriate substitutes.

(Follow the instructions above.)

Dijon tarragon chicken crepe filling

2 boneless skinless chicken breasts, cooked and diced into ½” square chunks

Cream of chicken soup

1/2 c. chicken broth or white wine

½ c. cooked broccoli, chopped 

½ c. mushrooms, sliced

2 TB. minced onion

2 TB. Dijon mustard

2 TB. dried tarragon

1 TB. butter (for sauteing) 

1 TB. fresh lemon juice

Salt and pepper to taste

In a large pot, melt the butter and add all the vegetables.  Cook until soft, about five minutes.  Stir in the cream of chicken soup, chicken broth or white wine, lemon juice, and tarragon.  Bring to a simmer and let cook about five minutes.  Add the mustard, stir, and taste.  Season with salt, pepper, and additional mustard if necessary.  Add the chicken and cook until warmed through, about more five minutes.  Take off the heat and let the sauce thicken, if necessary, and serve.   Place up to two tablespoons in the middle of each crepe, fold into quarters, and enjoy!

Dijon tarragon chicken crepe filling, deconstructed

2 boneless skinless chicken breasts, cooked and diced into ½” chunks

>Health alert:  If chicken presents a dietary concern, it can be replaced with any white meat.  In the alternative, it may be replaced with cubed and browned tofu, a vegan turkey replacement, or a hearty sliced mushroom.  However, add the tofu only at the end of the cooking cycle, so it remains solid.

Cream of chicken soup

>Fat alert:  Cream of chicken soup is high in fat.  It can be substituted with a low or fat-free variety, or a fat-free chicken, turkey, or mushroom gravy. 

>Health alert:  Cream of chicken soup can also have a high salt content.  If salt is a concern, look for a low-sodium variety. 

>Health alert: When fat is removed from a product, food manufacturers often increase the sugar or salt content.  Read the label of the soup or prepared gravy carefully to determine whether the salt or sugar level is acceptable. 

>Health alert:  Some varieties of cream of chicken soup or prepared gravy are packed with a wide variety of allergens, including MSG and gluten.  Read the labels carefully. 

>Ingredient alert:  The cream of chicken soup is used to create a sauce.  Some versions may require more or less liquid to make a thick, creamy sauce.  If you are unsure how creamy the sauce will be, start by adding only half the liquid called for, and gradually add more until the sauce reaches the desired consistency.  If no brand of soup or gravy is acceptable for allergy reasons, chicken broth thickened with corn starch, agar agar, or flour is acceptable.

1/2 c. chicken broth

>Fat alert: Chicken broth can be high in fat.  Low or no-fat versions are available.

>Health alert: Chicken broth can also be high in salt.  Low-sodium versions are available. 

>Ingredient alert:  The chicken broth in the recipe is used to thin the Cream of Chicken soup. It can be replaced with white wine or water.

½ c. cooked broccoli, chopped

½ c. mushrooms, sliced

2 TB. minced onion

2 TB. Dijon mustard

2 TB. dried tarragon

1 TB. butter

>Fat alert: Butter is fat.  In this recipe, it is used solely to sauté the vegetables.  It can be replaced with margarine, oil, or a light touch of cooking spray.  The vegetables may also be roasted in the oven at 400 degrees for about 10 minutes.

1 TB. fresh lemon juice

Salt and pepper to taste

(Follow the instructions above.)

Tuna crepe filling

1 large can tuna

1 c. frozen peas, cooked and drained

1/4 c. diced red onion
1/4 c. diced celery

1/2 c. mayonnaise

1/2 c. sour cream

Capers or pickle relish

Salt and pepper

Dash cayenne pepper

In a large bowl, blend the mayonnaise and sour cream.  Set aside.  In another bowl, add all other ingredients and stir.  Add the mayo/sour cream blend 2 tablespoons at a time, until the mixture is thick, but well-coated with the mayo and sour cream.  Taste and adjust the seasonings.  Refrigerate until serving.

Place two tablespoons of the mixture in the middle of a crepe and fold into quarters.  Enjoy!

Tuna crepe filling, deconstructed

1 large can tuna

>Fat alert:  Tuna comes in so many different types of packaging, many high in fat.  If you are feeling particularly ambitious, fresh grilled tuna is a wonderful replacement.  Tuna in pouches also tends to be lower in fat.  Among canned varieties, tuna packed in water is preferred to tuna packed in oil.

>Health alert:  Canned or pouch tuna can contain a significant amount of salt. Check the labels carefully.

1 c. frozen peas, cooked and drained

1/4 c. diced red onion

1/4 c. diced celery

1/2 c. mayonnaise

>Fat alert: Real mayonnaise is high in fat, but many low-fat or no fat versions are available.  In addition, mayonnaise may be substituted with Greek yogurt or salad dressing.  When using low-fat substitutes, however, check the sugar content as well.  For many food producers, the sugar is adjusted upward when fat is removed. 

>Ingredient alert:  In this recipe, mayonnaise not only adds to the overall moisture in the tuna mixture,, it boosts the flavor.  You may need to try several different varieties before accomplishing a similar boost in flavor. 

1/2 c. sour cream 

>Fat alert:  Sour cream is high in fat.  Low or non-fat sour cream, plain low or non- fat yogurt, or Greek yogurt, may be substituted.  

>Ingredient alert:  The use of any kind of yogurt will change the flavor of the tuna mixture, and it may be necessary to adjust the seasoning accordingly.  In addition, Greek yogurt has a very strong taste, and may be distasteful to some.

Capers or pickle relish

Salt and pepper

Dash cayenne pepper

(Follow the instructions above.)

The midnight snack crepe
1 jar Nutella
1 jar peanut butter
3-4 bananas
Optional:  Nuts, flaked coconut, granola, or additional fruit

Lay out one crepe, and spread peanut butter on one half, and Nutella on the other.  In the center of the crepe, place four slices of  banana and any other ingredients.  Fold into quarters and enjoy.  (NOTE:  At home, I would serve these with a touch of whipped cream!)

The midnight snack crepe, deconstructed

(Note:  Nutella and peanut butter contain nuts.  Anyone with a nut sensitivity or nut allergy should simply avoid this recipe!  Instead, slice up fresh berries and wrap them in a crepe!)

1 jar Nutella

>Health alert:  Oh lordy, Nutella is smack full of sugar!  Fortunately, there are many reduced-sugar, mock Nutella recipes on the Internet.  In a pinch, I simply grind up a couple of hazelnuts, sprinkle them with cocoa powder and a powdered sugar substitute, and add enough skim milk and vanilla to give it a creamy texture.   I have also substituted Nutella with a reduced-sugar hot fudge sauce or sugar-free chocolate chips.

>Fat alert:  Nutella is also very high in fat.  The problem is the hazelnuts.  The best option is to make your own low-fat version to control the fat, and reduce or eliminate the nuts. 

>Ingredient alert:  Check the labels of any substitution carefully.  Reduced fat often translates into an increase in sugar or salt.  You need to pick your "poison. 

1 jar peanut butter

>Fat alert: Peanut butter may be high in protein, but it also high in fat.  Fortunately, there are reduced and no-fat versions available.

>Ingredient alert:  Reduce the fat in peanut butter and it changes the texture.  Alone, reduced-fat peanut butter can be dry and unpalatable   But in combination with Nutella, the grainy texture of fat-free peanut butter is barely noticeable.

3-4 bananas

>Health alert: Bananas are often banned in diets because they are high in sugar.  But only a few slices of banana are used here, and the sugar is from a natural source.  But if bananas are a concern, substitute another fruit.  Berries, apples, and pears all work well with peanut butter and chocolate. 

(Follow the instructions above.) 

Pain au Chocolat, deconstructed
My favorite breakfast treat is Pain au Chocolat:  Dark chocolate wrapped in croissant dough. Mmmmmmmm. Served warm with a rich cup of coffee, it is a completely satisfying way to start the day!

For many years, I purchased this delicacy premade and frozen.  All I had to do was remove one bun from the freezer, let it defrost and rise overnight, and pop it in the oven in the morning. One day, I attempted to order a new supply, but the vendor was out!  I was told it would be it would several weeks until I could get a new supply.  I was so frustrated, I decided to make them from scratch!

Making croissant dough is time consuming.  It is a three-day process.  That was one reason I had avoided it.  But eventually, I found some notes on making the dough that cut back on part of the work.  So I decided to attempt It.  I actually drew on three different recipes, taking the best from each.  All had the same butter to flour ratio, but they differed in the other ingredients.  Some called for powdered milk, others incorporated sour cream.  Some used vanilla, others called for butter flavoring. And some called for potato flour, while others used tapioca starch.  The dough was also treated to a variety of proofing methods.  Ultimately, I chose the one that involved the least amount of time, but produced the best results.

After I had made the revised recipe, I began to experiment with the ingredients to determine whether I could cut down on the fat content.  Ultimately, I learned two things.  First of all, butter is what gives croissants their flavor.  And fat between the many layers of the dough is what makes the croissant so flaky. 

I also tried a variety of flours and chocolates, trying to determine which alternatives affected the flavor the least. My conclusion:To control the fat content, it would be necessary to reduce the portion size.  So I made "mini-buns."  Second, sugar-free chocolate was almost more pleasing than it's sugar-laden alternative. The bitter flavor contrasted nicely with the buttery dough.  My recipe, and it's deconstruction appear below.

Jane's Pain au Chocolat

3 c. pastry flour (1 ½ c. cake flour and 1 1/2 c. flour)

1 ½ c. butter, softened

1 TB. dry yeast

4 TB. sugar

1 c. sour cream

1-2 TB. vanilla or butter flavoring

1 tsp. salt

1 egg yolk

Cold water

1-2 c. chocolate chips

Optional:  Nuts

Optional:  Cinnamon

Cooking spray

Egg wash

Optional:  Sugar, cinnamon, or expresso powder

In a gallon-size zip bag, add the flour, butter, sugar, salt, and yeast.  Close the bag, and with your hands, mix the ingredients together.  Form into a square, and flatten within the bag, using a rolling pin.  Shake the bag,  breaking up the ingredients, and roll flat again.  Repeat five times.  You should see smears of butter throughout the mixture.

Pour the contents of the bag into a large bowl.  Add the sour cream, flavoring, salt, and egg yolk, and mix well by hand.  Add enough water to the dough so that it forms into a ball.  The dough should be moist, but not wet.  Cover with a wet cloth and place in a warm area.  Let rise at least two hours.

Punch down the dough, and knead about five minutes.  Place in plastic wrap and refrigerate overnight. 

Remove the dough  from the refrigerator and cut in half.  Place half the dough in the refrigerator or freeze it for later use.  Lightly dust a 12” x 28” sheet of wax paper with flour.  Place the dough on the paper, making sure both sides are coated with flour.  Using your hands,  press into a large square.  Roll the dough into a rectangle, approximately  12” x 18.”  Fold a third of the dough on top of another third, and seal it with the final third.   Press down and roll out again to 12” x 18”.  Repeat this process  eight to 10 times, making sure the dough is adequately dusted with flour to avoid sticking.  Finally, roll the dough roll out so that it covers the entire length of the wax paper.  Lightly coat  with cooking spray, and roll the dough into a cylinder, keeping the wax paper between the layers.   Seal  in plastic wrap, and refrigerate overnight.

Unroll the dough, keeping it on the wax paper, and light coat it with cooking spray.  If using cinnamon, lightly dust the entire length of dough.  Place the chips (and nuts) in the center of the dough, along the longest width.  Roll tightly and pinch the ends of the dough.

Lightly grease a 12-section muffin pan.  Cut the cylinder into 12 buns of equal size.  (At this point, you may choose to freeze some of the buns, allowing them to rise and bake another time.)  Place each bun in a muffin form, and cover the pan with a wet cloth.  Set in a warm place and allow to rise until double, a minimum of two hours.  

Preheat the oven to 425 degrees, placing a small pan of  water in the oven, preferably under the rack that will hold the rolls.   Lightly brush each roll with egg wash or coat with cooking spray.  If desired, sprinkle with a light dusting of sugar, cinnamon, and/or expresso powder.  Bake at 425 degrees for five minutes, then reduce the oven temperature to 325 degrees, and bake for another 10 minutes or until golden brown.

Let cool about five minutes, and pop out of the muffin tin.  Continue to cool  until the chocolate solidifies.

Pain au chocolat, deconstructed

3 c. pastry flour (or 1 ½ c. cake flour and 1/1/2 c. flour)

>Health alert:  Pastry flour is preferred when making croissants. (If can be made by combining half white flour and half cake flour.)  If regular wheat flour is a problem, a gluten-free version may be used.  In the alternative, a whole wheat pastry flour may be substituted for half of the white pastry flour used in the recipe.

>Ingredient alert:  Whole wheat flour will affect the texture and the taste of the croissant.  It may be necessary to proof the dough for a longer period of time to avoid a more dense texture.

1 ½ c. butter, softened 

>Fat alert:  Butter is fat.  But in this recipe, the fat is an essential ingredient.  However, a light butter or margarine may be used, or the amount of butter may be reduced by ¼ without significantly affecting the outcome. 

>Ingredient alert:  In this recipe, the butter serves two functions:  It gives croissants a buttery flavor, and it is used to separate the many layers of dough, which makes the croissants so flaky.  The buttery flavor can be adjusted with a butter flavoring, and/or by replacing only half the butter with margarine.  (I Can't believe It's Not Butter light is preferred.) The fat between the layers can be replaced with any type of fat  that solidifies when cold or frozen, such as margarine or shortening.  However, use of a butter alternative will require that the dough be refrigerated or placed in the freezer more often when creating the layers.  Allowing the fat to soften too much will result in a mushy dough!

1 TB. dry yeast

4 TB. sugar

>Health alert:  The sugar in the recipe is used primarily for sweetening the dough, and may be replaced with an artificial sweetener, or honey. 

1 c. sour cream

>Fat alert:  Regular sour cream is high in fat, but may be replaced with a reduced or no-fat version.

1-2 TB. vanilla or butter flavoring

1 tsp. salt

1 egg yolk

>Health alert:  If eggs are a dietary concern, the egg yolk in this recipe can be replaced with an egg substitute, or eliminated by increasing the amount of sour cream by 2 TB. to ¼ cup. 

>Ingredient alert:  The egg yolk in this recipe adds a richness to the dough.  If eliminated, it may result in a slightly drier texture.  Increasing the amount of sour cream used appears to resolve this problem. 

Cold water

1-2 c. chocolate chips 

>Health alert: Chocolate chips can be high in sugar.  Reduced or no-sugar options are available. (Check out the no-sugar chips at Nuts.com.) Chocolate chips can also be replaced with cocoa nibs. However, cocoa nibs are very high in fat!

>Fat alert:  Read the labels of any reduced sugar chocolate chips carefully.  Reduced sugar can translate into increased fat.  

Optional:  Nuts

Optional:  Cinnamon

Cooking spray

Egg wash

Optional:  Sugar, cinnamon, or expresso powder

(Follow the instructions above.)

Black bean chili, deconstructed!

I know it’s June, but it has been so chilly out that I started to crave chili!

I have played with a lot of chili recipes, using a variety of meats and vegetables, and spice and sauce options.  Thankfully, there are ways to make chili healthy (even meatless) without sacrificing taste.  It’s just a matter of selecting your ingredients carefully.

Black bean chili

1 lb. ground beef, cooked

1 lb. flank steak, grilled and diced

1 lb. ground Italian sausage, cooked
1 TB. olive oil
2-3 TB. Worcestershire sauce
1 large onion, diced
4 to 6 cloves garlic, minced

1 red bell pepper, diced, seeds removed

2 jalapeno peppers, sliced
1-2 TB. dark (hot) chili powder
1 TB. ground cumin
2 bay leaves

¼ c. tomato paste
1 can beef broth
1 can Muir Glen Fire-roasted, diced tomatoes

2-3 cans black beans, drained and rinsed

Optional:  1 c. corn

4 c. water
2 TB. dried cilantro
Salt and pepper to taste

shredded cheddar cheese

Optional:  Oyster crackers

Heat the olive oil in a sauté pan.  Add the onions, peppers, and garlic.  Lightly sprinkle with salt and black pepper, and sauté until just soft.  Stir in the chili powder, ground cumin, bay leaves, and tomato paste, and sauté another 10 minutes.   Add the Worcestershire sauce, tomatoes, beef broth, and  2  c. water.    Let simmer for two hours, covered.   Add the black beans, meat, and remaining water.  Blend thoroughly and let simmer, partially covered, for one hour.  Taste and adjust the seasonings.   Add the cilantro and simmer another hour, until the sauce reaches the desired thickness.  Remove the bay leaves, and serve topped with shredded cheddar cheese and oyster crackers.

Black bean chili

1 lb. ground beef, cooked

1 lb. flank steak, grilled and diced

1 lb. ground Italian sausage, cooked

>Fat alert:  If fat is a dietary concern, it is important to choose the meats you include in your chili carefully.  It is also important to completely drain your meat after cooking to remove any excess fat.  Some people rinse the meat used to completely remove any excess fat.  Ground/shredded turkey or chicken, as well as ground chicken Italian sausage, all work well as replacements in this recipe. Portabello mushrooms also mimic the taste of beef and work well as a good  substitute. The meat may also be removed completely in this recipe and replaced with Portabello mushrooms and or additional beans.

1 TB. olive oil

>Fat alert:  Olive oil is high in fat.  In this recipe, it is used to sauté the vegetables.  The oil may be replaced with a light touch of cooking spray, or the vegetables can be roasted in the oven at 400 degrees for about 10 minutes.

2-3 TB. Worcestershire sauce

>Health alert:  Worcestershire sauce can contain MSG.  If this is a concern, read the label carefully.  In the alternative, the amount of Worcestershire sauce can be reduced, or replaced with balsamic or red wine vinegar. 

1 large onion, diced
4 to 6 cloves garlic, minced

1 red bell pepper, diced, seeds removed

2 jalapeno peppers, sliced
1-2 TB. dark (hot) chili powder
1 TB. ground cumin
2 bay leaves

¼ c. tomato paste

>Health alert:  Sometimes, canned tomato pastes are high in fat, salt, sugar, or contain MSG.  Check the labels carefully to ensure you use a healthy substitute, or use a homemade paste.

1 can beef broth

>Fat alert:   Canned beef broth can have a high fat content.  If fat is a concern, substitute a low fat or fat-free variety, or dilute the broth with water.

>Health alert:  Canned beef broth can also have a high salt content.  Low sodium options are available.

>Health alert: Canned beef broth can also contain a variety of allergens, including MSG.  MSG-free broth, beef bouillon cubes, or vegetable stock may be an appropriate substitute. 

1 can Muir Glen Fire-roasted, diced tomatoes

>Health alert:  This product is high is salt and sugar.  It can be substituted with 2 cups of home-roasted, diced tomatoes, or a commercial low-sodium or low-sugar can of diced tomatoes.  The ingredients in any canned tomatoes vary widely.   Always check the labels carefully.

2-3 cans black beans, drained and rinsed

>Health alert:  Canned beans can be high in sodium and carbohydrates.  If either is a concern, use only one can of beans, or replace the canned variety with fresh or dried black beans. 

Optional:  1 c. corn

4 c. water
2 TB. dried cilantro
Salt and pepper to taste

shredded cheddar cheese

>Fat alert:  If fat is a concern, reduced or no-fat versions of shredded cheddar cheese are available.  A low-fat Mozzarella or grated Parmesan cheese can also be substituted.  In alternative, the cheese can be eliminated.

Optional:  Oyster crackers