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.) 

Big game food, deconstructed!

The Superbowl is just around the corner.  Whether you are watching the game for the football, or the commercials, it is always a pleasure to have some tasty food to munch on!

Four of my favorite, crowd-pleasing recipes are below.  One can be made in a crockpot.  The other three can be made ahead and served at room temperature.  They are easy, and crowd-pleasing.  Your family and/or guests will be delighted!

Steak fajitas

1 lb. flank steak

2 large onions, thinly sliced

2 red peppers, seeds removed and thinly sliced

1 minced garlic clove

Optional:  1 jalapeno pepper, seeds removed, if desired, and finely diced

2 TB. chili powder

1 TB. paprika

1 TB. onion powder

1 TB. garlic powder

1 TB. crushed red pepper

1 TB. brown sugar

1 TB. cumin

1 TB. lime zest

½ tsp. cayenne pepper

¼ c. fresh lime juice

1/2 c. beer

¼ c. olive oil

olive oil

Add all the spices to a bag or jar, seal, and shake well. Rub olive oil all over the meat and lightly sprinkle with half the spice mix on both rides, rubbing it into the meat. Place the flank steak in a large plastic bag, seal, and let sit in the refrigerator overnight.

Add the liquids and remaining spices to a small bowl.  Whisk until well blended and set aside.  Layer the vegetables in a crockpot.  Remove the steak from the refrigerator and thinly slice against the grain.  Place in the crockpot, and pour the liquid mixture over it.  Cook on low for approximately one hour until the meat is cooked.  Turn the temperature down to warm. Garnish with cilantro, if desired.  Serve with tortillas.

Steak fajitas, deconstructed

1 lb. flank steak

>Health alert:  If you do not eat meat, or meat is a dietary concern, try marinating cubed tofu, and grilling it.  

>Ingredient alert:  If tofu is used, rub it with the spice mixture before grilling. Toss the vegetables in the marinade and grill separately.  Mix all ingredients together and serve at room temperature slightly warm in a crockpot or warming dish 

2  large onions, thinly sliced

2 red peppers, seeds removed and thinly sliced

1 minced garlic clove

Optional:  1 jalapeno pepper, seeds removed if desired, and finely diced 

2 TB. chili powder

1 TB. paprika

1 TB. onion powder

1 TB. garlic powder

1 TB. crushed red pepper

1 TB. brown sugar

1 TB. cumin

1 TB. lime zest

½ tsp. cayenne pepper

>Ingredient alert:  Any of the spices listed above may be eliminated.

¼ c. fresh lime juice

1/2 c. beer

>Health alert:  If alcohol is a dietary concern, non-alcoholic beer or water may be used. 

¼ c. olive oil

olive oil

>Fat alert:  Olive oil is fat.  If this is a dietary concern, it  may be reduced or eliminated. 

(Follow the instructions above.)

Pineapple chicken skewers

2 chicken breasts, cut into chunks

1 large can pineapple chunks, drained and juice reserved

2 bell peppers, cut into chunks

1 c. pineapple juice

½ c. brown sugar

1/2 c. soy sauce

Bamboo skewers, soaked in water for at least four hours.

Add the pineapple juice, brown sugar, and soy sauce to a bowl, and whisk until well blended.  Set aside.  Assemble the skewers in this order: pepper, chicken, pineapple, pepper, chicken, pineapple, pepper.  Brush with half the marinade and place on a greased cookie sheet.  Broil in the oven for until the chicken is cooked, and the veggies and pineapple begin to brown, turning once. Place on a serving dish, and serve at room temperature with the remaining  marinade.

Pineapple chicken skewers, deconstructed

2 chicken breasts, cooked and cut into chunks

>Health alert:  If meat is a dietary concern, the chicken may be replaced with chunks of tofu. 

>Ingredient alert:  Tofu does not melt in the traditional sense, and may be grilled or broiled.  It also absorbs marinades and spices extremely well.

1 large can pineapple chunks, drained and juice reserved

>Health alert:  Canned pineapple may contain significant amounts of sugar.  Look for pineapple that is canned in “natural” pineapple juice.

2 bell peppers, cut into chunks

1 c. pineapple juice

½ c. brown sugar

>Health alert:  If sugar is a dietary concern, any sugar substitute, including Splenda brown sugar blend or honey, may be used. 

1/2 c. soy sauce

>Health alert:  Soy sauce may contain significant amounts of salt and MSG.  If either of these are a dietary concern, check the product label carefully.  Reduced-sodium and MSG-free varieties are available.

Bamboo skewers, soaked in water for at least four hours.

(Follow the instructions above.)

Corn salad

4 ears of corn, roasted and removed from the husk

4 ripe avocadoes, cut into cubes

1 can black beans, rinsed and drained

1 c. chopped red onion

1 c. chopped red pepper

1 c. grape tomatoes, sliced in half

½  c. sliced black olives

¼ c. chopped jalapeno pepper

2 cloves garlic, minced

½ c. fresh lemon juice

½ c. fresh lime juice

¼ c. olive oil

Pinch cayenne pepper

Salt and pepper to taste

Lemon zest

In a large bowl, whisk together the garlic, lemon and lime juice, olive oil, zest, and cayenne pepper.  Taste.  Add salt and pepper as desired.  Add the corn, avocadoes, black beans, onion, peppers, and tomatoes, and toss.  Cover and refrigerate.  Toss before serving.

Corn salad, deconstructed

4 ears of corn, roasted and removed from the husk

4 ripe avocadoes, cut into cubes

1 can black beans, rinsed and drained

>Health alert:  Canned black beans can contain a significant amount of salt.  The beans may be rinsed and drained, or in the alternative, prepared from scratch. 

1 c. chopped red onion

1 c. chopped red pepper

1 c. grape tomatoes, sliced in half

½  c. sliced black olives

¼ c. chopped jalapeno pepper

2 cloves garlic, minced 

>Health alert:  If any of the ingredients listed above are a dietary concern, they may be eliminated or replaced with another vegetable or cheese. 

½ c. fresh lemon juice

½ c. fresh lime juice

¼ c. olive oil

>Fat alert:  Olive oil is a fat.  If this is a dietary concern, it may be eliminated or replaced with water. 

Pinch cayenne pepper

Salt and pepper to taste

Lemon zest

(Follow the instructions above.)

Chocolate fruit bark

3 c. semi-sweet chocolate chips

1 c. milk chocolate chips, melted

1 ½ c. dried fruit, roughly chopped

1  c.  salted mixed nuts, roughly chopped

½ c. crushed pretzels

½ c. baked coconut

Prepare a cookie sheet by lightly spraying with a cooking spray.  Line with parchment paper. 

In a bowl, mix together the nuts, fruit, pretzels and coconut.  Toss and set aside.

Place a large glass bowl over a saucepan with approximately one inch of boiling water. (The water should not touch the bowl.)  Add the chocolate chips and stir until completely melted.  Pour onto the cookie sheet and spread until about ¼ inch thick.  Using a large spoon, sprinkle with the fruit and nut mix.  Lightly press the mix into the chocolate.  Let set overnight.  Break into large pieces and serve.

Chocolate fruit bark, deconstructed

3 c. semi-sweet chocolate chips, melted

1 c. milk chocolate chips, melted

>Health alert: Chocolate chips can be high in sugar.  Reduced sugar or sugar-free options are available. (Check out the sugar-free chips at Nuts.com.)

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

>Ingredient alert:  Chocolate is an essential ingredient in this recipe.

1 ½ c. dried fruit, roughly chopped

>Health alert:   Dried fruit may contain significant amounts of sugar.  Dried fruit processed without sugar is available. In the alternative, dry your own in the oven or a dehydrator, or simply reduce the amount of dried fruit used. 

1  c.  salted mixed nuts, roughly chopped 

>Fat alert:  Nuts are high in fat.  The amount of nuts used may be reduced or eliminated.  

>Health alert:  If nuts present an allergy concern, they may be eliminated.

>Health alert:  Salted nuts are high in salt.  Unsalted nuts may be used.

½ c. crushed pretzels

>Health alert:  Pretzels contain gluten.  Gluten free pretzels are available.  In the alternative the pretzels may be eliminated.

½ c. baked coconut

>Health alert:  Baked coconut may be high in sugar.  Check the product label carefully.  In this recipe, it may be eliminated.

(Follow the instructions above.) 

Lemon tart, deconstructed!

Sometimes, I just crave the tart flavor of lemon, and the best way to experience it is in a buttery, rich lemon curd!

I have noticed, in recent years, that many T.V. chefs want you to think making lemon curd is a complicated process.  But years ago, I found this recipe on the Internet and it is the only one I have used since. It is perfect for tarts, pies, cookies, and as a condiment for scones, biscuits, and donuts.

This particular recipe uses sugar, eggs, and butter.  While some adjustments can be made to meet dietary needs, the Internet is filled with recipes that substitute each individual ingredient.  So if my suggestions for alternatives don't appeal to you, there are other options.

Easy lemon tart

Pillsbury ready-made pie crust, pre-baked in a     tart or pie pan

1 c. fresh squeezed lemon juice

2 TB. fresh lemon zest

½ c. butter, room temperature

2 c. sugar

4 large eggs

Whipped cream and lemon peel for garnish

Cream the butter and sugar, with a mixer, until well blended. Add the eggs, one at a time, and beat until creamy. Continue to beat the mixture, adding in the lemon zest and the lemon juice, approximately 2 tablespoons at a time. The mixture will look curdled. 

At this point, you may prepare the lemon curd on the stove or in the microwave.

Stovetop directions:

Transfer the mixture into a glass bowl or non-reactive sauce pan. (Glass, glazed ceramic, clay, enamel, plastic, and stainless steel are all nonreactive surfaces for cooking pans. Copper reacts to the acid in lemon juice and may result in an unpleasant flavor.)

If using a glass bowl, place it upon a sauce pan with about one inch of  water. If using a non-reactive sauce pan, place it directly on the stove.  Cook over medium-low heat, stirring constantly with a wood or plastic spoon, until the mixture thickens and coats the back of a spoon, about 15 minutes.  

Microwave directions:
Transfer the mixture to a microwave safe bowl, and microwave it on high for five minutes, stirring with a wooden or plastic spoon at one-minute intervals.  Continue to microwave until the mixture thickens and coats the back of the spoon.  The mixture should be stirred at 30-second intervals until done.

Pour the curd immediately into the pie shell and cover with a sheet of plastic wrap, pressing it directly onto the lemon curd.  This will prevent a film from forming.  Chill at least 4 hours until firm.  At this point, the tart may be dusted with powdered sugar, or covered with whipped cream or meringue. (Brown the meringue with a blow torch or under the oven broiler for approximately two minutes.)  If desired, garnish with lemon peel and/or berries, and serve.

Easy lemon tart, deconstructed

Pillsbury ready-made pie crust, pre-baked in a tart or pie pan

>Fat alert:  Most prepared pie crusts are made with a fat, such as butter or shortening. Check the product label carefully.  If fat is a dietary concern, a reduced fat graham cracker crust may be used. In the alternative, make your pie crust from scratch, reducing or replacing the fat in the pie dough. 

>Health alert:  Pie crusts contain flour. If wheat flour is a dietary concern, gluten-free pie crusts are available. In the alternative, make your own, using a gluten-free or nut flour. 

>Health alert:  Some pie crusts contain butter, a dairy product.  If this is a dietary concern, check the product label carefully.  In the alternative, make your own with vegetable shortening or a vegan butter substitute.

1 c. fresh squeezed lemon juice

2 TB. fresh lemon zest

½ c. butter, room temperature 

>Fat alert:  Lemon curd contains butter, a fat.  It cannot be eliminated in this recipe. If fat is a dietary concern, try substituting the entire curd with a reduced-fat or fat-free lemon pudding. 

>Health alert:  Butter is a dairy product.  If this is a dietary concern, recipes for dairy-free or vegan lemon curd are available on the Internet. 

>Ingredient alert:  Lemon pudding does not have the intense flavor of lemon curd.  If a more intense flavor is desired, try adding lemon zest to the pudding.  (Note:  Since pudding contains milk, adding lemon juice may cause the pudding to curdle.) 

2 c. sugar 

>Health alert:  Lemon curd is very high in sugar.  A sugar substitute may be used, or a reduced-sugar lemon pudding may be substituted for the entire lemon curd.

>Ingredient alert: Not all sugar substitutes work well with lemon juice or heat.  Some are best when added at the end of the heating process.  Test your choice  prior to using it in this recipe. 

4 large eggs

>Health alert:  If eggs are a dietary concern, egg whites or some egg substitutes may be used. Check the product instructions of any egg substitutes to ensure it is an appropriate substitute in this recipe.

>Ingredient alert:  Eggs are the thickening agent in lemon curd.  However, there are eggless lemon curd recipes on the Internet that use alternative thickening agents, such as corn starch or Agar Agar. 

(Follow the instructions above.)

Chicken cacciatore, deconstructed!

There is no better time to make chicken cacciatore than when chicken thighs are on sale!  After the first serving, I not only have tender chicken leftover to use in a casserole, but lots of flavor-packed pasta sauce as well.

This particular recipe is made in a large pot on the stove.  The skin and bones on the chicken give great flavor to the sauce, but can be eliminated by those watching their fat intake.

Chicken cacciatore

Eight bone-in, skin-on chicken thighs

1 c. white wine

2 cans diced tomatoes

1 can tomato sauce

1 small can sliced mushrooms

1 large sweet onion, thinly sliced

1 red bell pepper, deseeded and roughly chopped

5 large cloves garlic, smashed

1 TB. balsamic vinegar

1 TB. dried oregano

2 tsp. dry parsley

2 tsp. dried basil

1 tsp. dried rosemary

1 tsp. crushed red pepper

One bay leaf

Salt and pepper to taste

8 oz. can tomato paste

Spaghetti or dry pasta

Grated  Italian cheese

Add the diced tomatoes, tomato sauce, pepper, mushrooms, garlic, white wine, vinegar, and spices to a large pot and stir.  Bring to a boil and then reduce the heat, allowing the sauce to simmer for about a half hour.  Taste and adjust for seasonings.  Place the chicken thighs on top, cover and let simmer for an hour and a half.  Turn off the heat, spoon sauce over the chicken and let sit for a half hour.

Remove the chicken and bay leaf from the sauce and let cool.  Using an immersion blender, puree all the vegetables in the sauce.  Add the tomato paste and blend well.

In another pot, cook the pasta until al dente.  Drain and add back into pot.  Immediately stir in 2-3 cups of sauce and cover.

Remove the skin and bones from the chicken.  Pour the pasta onto a serving platter and top with the meat from 4-5 chicken thighs.  Drizzle with a half cup of sauce, and lightly sprinkle your choice of fresh Italian herbs.  Serve with grated Italian cheese.

Store or freeze leftover chicken and pasta sauce for future meals.

Chicken cacciatore, deconstructed

Eight bone-in, skin-on chicken thighs 

>Fat alert:  Chicken thighs with the bone in and skin on are high in fat.   To lower the fat content, they may be replaced with boneless, skinless chicken thighs, or boneless, skinless chicken breasts.  However, the caloric difference between chicken thighs and breasts is minimal, and the substitution may not be worth the impact on the overall dish.

>Ingredient alert:  Braising is a cooking method particularly suited to chicken thighs.  Chicken breasts, however, are best grilled, or seared and baked in the oven.  If chicken breasts are substituted for chicken thighs, cook them separately and add at the end. 

 1 c. white wine

>Health alert:  Some wines contain a lot of sugar.  If this is a problem, substitute the wine with a low-sugar variety, vodka, chicken broth, or 1/4-1/2 c. lime or lemon juice.  The wine can also be replaced with 1/4 c. balsamic vinegar.

>Ingredient alert:  In this recipe, the wine serves as a flavor enhancer.  Substitution or elimination may change the flavor, requiring an adjustment in spices.  The best substitute?  Balsamic vinegar, lime, or lemon juice. 

2 cans diced tomatoes

>Health alert: Canned diced tomatoes can be high is salt and sugar.  It may be substituted with 2 cups of home-roasted, diced tomatoes, or a commercial low-sodium or low-sugar variety of diced tomatoes.  Always check the labels carefully. 

1 can tomato sauce

>Health alert: Commercial tomato sauces can contain all sorts of bad ingredients:  fat, sugar, salt, MSG. Check labels carefully.  In the alternative, make your own. 

1 small can sliced mushrooms

>Health alert:  The good news is that canned mushrooms are very low in saturated fat and cholesterol.  The bad news is that it is very high in sodium.  This can be addressed by rinsing the mushrooms, or substituting the canned variety with one cup of sliced button mushrooms

1 large sweet onion, thinly sliced

1 red bell pepper, deseeded and roughly chopped

5 large cloves garlic, smashed

1 TB. balsamic vinegar

1 TB. dried oregano

2 tsp. dry parsley

2 tsp. dried basil

1 tsp. dried rosemary

1 tsp. crushed red pepper

One bay leaf

Salt and pepper to taste

8 oz. can tomato paste 

>Health alert:  Some brands of tomato paste are high in sugar and/or salt.  Read the labels carefully, and select the one that best meets your dietary needs  

>Ingredient alert:  The tomato paste thickens the sauce.  If eliminated it may be necessary to add another thickening agent, such as corn starch or Agar Agar.

Spaghetti or dry pasta

>Health alert:  Pasta can be very high in carbohydrates, salt, and sugar. Some of the product labeling is extremely deceptive!  Check the ingredients carefully when selecting any type of pasta.  (Just because pasta is labeled “whole wheat “or “vegetable” does not mean it is a healthier alternative!)   Tasty and healthy pasta alternatives include spaghetti squash, zucchini ribbons, rice pasta, quinoa, whole grain pasta, and black bean pasta.

 Grated cheese

>Fat alert: Cheese is high in fat, but reduced-fat varieties are available. In the alternative, the amount used may be reduced or eliminated.

>Health alert: Cheese is high in salt. Low-sodium varieties are available. In the alternative, the amount used may be reduced or eliminated.  

>Health alert: Cheese is a dairy product. If this is a concern, vegan substitutes are available.

(Follow the instructions above.) 

Marinated shrimp, deconstructed

Christmas Eve was a day filled with new recipes and new flavors.  From Ina Garten’s roasted tenderloin and Kelsey Nixon’s pickled shrimp to roasted vegetables and fruit bread, everyone was stuffed and satisfied. 

The most popular dish, though, was my version of Kelsey Nixon’s pickled shrimp.  It is easy to make and incredibly flavorful.  As an added bonus, the marinade works well with fleshy fish (salmon and tuna), chicken, beef, and tofu!

Marinated shrimp

24 large or jumbo shrimp, deveined and shells removed (tails left on)

½ c. olive oil

½ c. cider vinegar

½ c. fresh lemon juice

4 cloves roasted garlic, smashed

2 TB. Old Bay seasoning

2 tsp. dried dill

2 tsp. dried parsley

1 TB.  creole mustard

1-2 jalapenos, chopped and deseeded to taste

1 lemon, thinly sliced

1 medium red onions, thinly sliced

1 TB. kosher salt

Crushed red pepper, to taste

In a large bowl, blend together all liquid ingredients and spices but the shrimp.  Taste and adjust seasoning as desired.  Add the onion, garlic, peppers, lemon, and onions.  Place the shrimp in boiling water, and cook until just pink, approximately two-three minutes.  Drain and immediately place the shrimp in the marinade.  Toss until all shrimp are well-covered and let cool before serving.  Drain the excess marinade. The shrimp may be refrigerated overnight.

Marinated shrimp, deconstructed

24 large or jumbo shrimp, deveined and shells removed (tails left on) 

>Health alert:  If shellfish present a dietary concern, try this marinade with any other seafood, fish, chicken, beef, or tofu. 

>Ingredient alert:  The marinade for this dish appears to work best with shrimp, fleshy fish (salmon and tuna), chicken, beef  tenderloin, and tofu.  All of these allow the marinade to be absorbed without destroying the character of the ingredient. 

½ c. olive oil 

>Fat alert: Olive oil is a fat.  A good fat, but a fat nonetheless.  If fat is a dietary concern, a “light” oil may be used.  In the alternative, the amount of oil may be reduced, and the difference replaced with water.

½ c. cider vinegar

½ c. fresh lemon juice 

>Ingredient alert:  While citrus is vital to the flavor of the marinade, limes or oranges may be used in place of the lemons. 

4 cloves roasted garlic, smashed

2 TB.  Old Bay seasoning

>Health alert:  Old Bay seasoning contains salt.  If salt is a dietary concern, make your own seasoning, using the ingredient list below.

>Ingredient alert:  While Old Bay seasoning significantly enhances the flavor of the marinade, a mixture of crushed bay leaves, celery seed, salt, cayenne pepper, crushed black peppercorns, and paprika may be used.

2 tsp. dried dill

2 tsp. dried parsley

1 TB.  creole mustard

>Ingredient alert:  Creole adds a special zest to the marinade.  However, any type of mustard may be used.

1-2 jalapenos, chopped and deseeded to taste

1 lemon, thinly sliced

1 medium red onion, thinly sliced

1 TB. kosher salt

Crushed red pepper, to taste

(Follow the instructions above.)