Corn chowder, deconstructed!

There is nothing better on a cold, winter day than a big bowl of hearty soup! Not only does it comfort the soul, but the delightful smell of soup simmering on the stove warms your home!

One of my favorites is corn chowder.  Alone, it is rich and creamy, with just a touch of sweetness.  Add fish, seafood, or chicken, and it provides an even better nutritional and flavor punch!

I try to make several quarts of corn chowder in advance and freeze it.  When I am in the mood for fish or chicken chowder, I simply thaw it, and add fish, seafood, or chicken.

Corn chowder

4 ears of corn

4 c. chicken broth
4 slices bacon
1 c. onion, diced
1 c. carrot, diced
1 c. celery (leaves included), diced
1 c. red pepper, diced
1 TB. minced garlic
½ c. flour
4 c. chicken broth
2 c. cream (or half and half)
Salt, pepper, red pepper flakes, and nutmeg to taste

Roast the ears of corn on a grill or under a broiler. Let cool.  Remove the kernels from the husks and set aside.  In a large sauce pan, add the chicken stock and the corn husks.  Let simmer for two hours.  Dispose of the husks and set the broth aside. 

In another sauce pan, fry the bacon.  Remove the bacon and set aside.  Add the onion, carrot, celery, red pepper, and garlic, and saute until the vegetables begin to sweat. Remove approximately 2 cups of the vegetables and set aside. Add the flour to the remaining ingredients and stir, forming a roux. Cook the roux until it is lightly browned.  Add the broth and one half of the corn.  Mix thoroughly, and bring to a boil.  Reduce the heat and let the mixture simmer for one hour, stirring frequently. Take the mixture off of the heat and let cool, about 15 minutes. Using a handheld blender, puree the mixture until it thickens. Add the cream, stir, and taste.  Add additional seasonings if desired.

Bring the soup to a boil, then reduce the heat and let simmer until the desired thickness is reached.  Add the reserved vegetables.  Garnish with paprika, chives and/or crumbled bacon.  Serve warm.

To make fish or chicken chowder:  Add the fish (cod, haddock, pollock, etc.), cooked seafood (shrimp, crab, clams, lobster, etc.), and if desired, cooked and cubed potatoes.  Cook the fish until it begins to flake and fall apart. Top with chopped chives and serve warm.

Corn chowder, deconstructed

4 ears of corn 

>Health alert:  Corn is high in carbohydrates and sugar.  It is restricted on some diets.  It may be replaced with cauliflower. 

>Ingredient alert:  If ears of corn are not available, frozen corn is the best substitute.

4 slices bacon

>Fat alert:  Bacon contains fat.  In this recipe, it is used to sauté the vegetables.  If fat is a dietary concern, try roasting the vegetables with just a touch of cooking spray at 400 degrees for about 15 minutes.

>Health alert:  Bacon is a meat product.  If this is a dietary concern, 2 tablespoons butter, margarine or vegetable oil may be used.

>Ingredient alert:  Bacon adds flavor to this recipe. If a substitute is used, taste the chowder and add more seasoning if required.

1 c. onion, diced
1 c. carrot, diced

>Health alert:  Carrots are high in sugar.  If this is a dietary concern, they may be replaced with any acceptable vegetable.

1 c. celery (leaves included), diced
1 c. red pepper, diced
1 TB. minced garlic
½ c. flour

>Health alert:  The flour is used to create a roux, which thickens the chowder.  If wheat flour is a dietary concern, it can be substituted with gluten –free flour, corn starch, Agar Agar,  or 2 cups pureed potatoes or white beans.

4 c. chicken broth

>Fat alert: Commercial chicken broth may be high in fat.  Low or no-fat versions are available.  In the alternative, make your own and skim off the fat.

>Health alert: Commercial chicken broth may also be high in salt.  Low-sodium versions are available. In the alternative, make your own and eliminate the salt.

>Health alert:  Commercial chicken broth may contain MSG.  If this is a dietary problem, check the product label carefully.  In the alternative, make your own to control all ingredients.

>Ingredient alert:  The chicken broth in this recipe is used to liquidfy the ingredients in the chowder.  It may be replaced with white wine or water.

2 c. cream (or half and half) 

>Fat alert:  Heavy cream is packed with fat, that’s why it tastes so good!  It may be replaced with low or no-fat varieties, Half and Half, or milk.  If you’re feeling adventurous, try alternatives to cow milk, such as soy, rice, or almond milk.  But check the product labels for fat content.

>Health alert:  Cream is a dairy product.  If this is a dietary concern, try a non-dairy cream substitute.

>Ingredient alert:  Cream is a thickening agent in the sauce. If the cream must be eliminated, boil half of a head of chopped cauliflower, two potatoes, or four chopped parsnips (about four cups) in low-fat milk or low-fat chicken stock until tender, and puree. Cream alternatives may also be thickened with corn starch, gelatin, Agar Agar, lemon juice, or cream cheese.

(Follow the instructions above.)

Happy Valentine's Day!

(I will be back next week with more recipes!)

Flank steak Florentine, deconstructed!

Are you looking for a simple, and inexpensive, Valentine's day meal?

Try flank steak. It is a cheap alternative to more expensive cuts of beef.  If braised with a flavorful liquid, it will be moist, tender, and delicious!  This particular recipe is rolled and filled with vegetables, adding even more flavor and nutrients.  It is a great one-pot meal!

Flank steak Florentine

1 ½ lb.-2 lb. flank steak

10 oz. package chopped frozen spinach, thawed and drained

1 large sweet onion, finely diced

½ c. mushrooms, finely chopped

1 parsnip or carrot, finely chopped

2 large cloves roasted garlic, minced

1 c. red wine

1 can cream of mushroom soup

1/2 tsp. dry rosemary

½ tsp. dry parsley

Salt and pepper to taste

Butter

4 red potatoes, chopped in quarters

Saute the mushrooms, onion, parsnips, and garlic in butter until just tender.  Add the spinach and blend well.  Set aside.

Wrap the flank steak in two sheets of plastic wrap and pound with a mallet or rolling pin until  approximately 1/8 inch thick.  Spread the spinach/mushroom mixture on the meat.  Starting at the long end, tightly roll the meat.  Tie the meat with string in at least four places to seal tightly. 

Cut the red potatoes into quarters and lightly season with salt and pepper.  Baking dish.  Place the the meat on top, seal side down.

In a bowl, add the soup,  wine, and spices.  Whisk until smooth.  Pour over the meat.  Cover and bake at 350 degrees 1 ½ to two hours until tender.  Remove the potatoes from the baking dish and place in a serving bowl.  Slice and serve the meat with the "gravy" created in the braising process.

Flank steak Florentine, deconstructed

1 ½ lb.-2 lb. flank steak

>Health alert:  If red meat is a dietary concern, it may be substituted with a deboned chicken or turkey. 

10 oz. package chopped frozen spinach, thawed and drained

1 large sweet onion, finely diced

½ c. mushrooms, finely chopped

1 parsnip or carrot, finely chopped

2 large cloves roasted garlic, minced 

>Health alert:  if any of vegetables listed above are a dietary concern, they may be substituted with a vegetable of your choice. 

1 c. red wine

>Health alert:  Some wines have a high sugar content.  If this or alcohol are a concern, the wine may be replaced with chicken broth, a mixture of ½ cup water and ½ c. balsamic vinegar, or water.

1 can cream of mushroom soup

>Fat alert:  Cream of Mushroom soup can be high in fat.  It can be replaced with a low-fat or fat-free variety, or a prepared fat-free mushroom gravy.  In the alternative, a homemade Cream of Mushroom soup may be used.

>Health alert:  Cream of mushroom soup can also have a high salt content.  If salt is a concern, look for a low-sodium variety or use a homemade version, where the salt can be controlled. 

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

>Health alert:  Some varieties of Cream of Mushroom soup or prepared gravy are packed with a wide variety of allergens, including MSG and gluten.  Read the labels carefully.  The best alternative may be to make your own!

1/2 tsp. dry rosemary

½ tsp. dry parsley

Salt and pepper to taste

Butter 

>Fat alert:  Butter is a fat and is used to sauté the vegetables.  If fat is a dietary concern, the vegetables may be roasted in the oven with a light touch of cooking spray.  (400 degrees for approximately 10 minutes.) 

4 red potatoes, chopped in quarters 

>Health alert:  Potatoes are high in starch.  If this is a dietary concern, they may be substituted with any sturdy vegetable of your choice, such as turnips, carrots, parsnips, rutabegas, or celery root.

>Ingredient alert:  Some vegetables are better suited to a lengthy cooking process.  If a more delicate vegetable, such as broccoli or cauliflower, are preferred, cook them separately, and add the gravy at the end.

(Follow the instructions above.)