Another one that I am posting before trying. I think it'll be worth it. :)
Original blog post (with pictures!) is here.
Recipe
5 ears of corn
2 avocadoes, cubed
1 cup grape tomatoes, halved
1/4 cup red onion, sliced thin
Juice of 3 limes
1/3 cup olive oil
1 tsp Dijon mustard
Small bunch (about 5 tbsp) chopped fresh mint
1 tsp cumin
sea salt and fresh pepper to taste
Rub corn with some butter and season with salt. Grill for about 8-10 minutes on your BBQ or until they are slightly toasted. Allow to cool slightly.
Remove the kernels and place in a large mixing bowl with avocado, tomatoes, and onion.
Mix the olive oil, lime juice, dijon and cumin and pour over the salad. Season with salt and pepper.
Serve at room temperature or chilled.
Wednesday, July 4, 2012
Friday, November 4, 2011
Pasta with Arugula, Caramelized Onions, and Pine Nuts
Also from Mollie Katzen. I haven't actually tried this one, but doesn't it look delicious?
The notes says that prep time is about 1 1/4 hours - probably longer if you're not a professional chef. :) Save this for a special occasion dinner.
~~~~~~~~~~
The proportions of ingredients in this delicious recipe are somewhat flexible. You can play with the amounts of onions and arugula, and you can also add other leafy greens that blend well with arugula (spinach comes to mind) and make this an even greener dish.
The degree to which you cook the onions is also negotiable. The minimum amount of time they'll need to sweeten up is about 25 minutes, but you can cook them for up to an hour if you like.
Olive oil and butter combine to make a complex backdrop for caramelized onions. However, if you prefer not to use butter, you can use all olive oil.
The alcoholic content of the wine will dissipate with cooking. If you prefer not to use wine, you can use a good-flavoured vegetable broth, like Imagine brand.
You can create your own variations on this recipe. Try adding some crumbled goat cheese to the sauce at the very end of the cooking. (Megan: Did she say goat cheese??? *faints*)
You can make the sauce through Step 3 up to a day ahead.
Pasta
Preparation Time: 1 ¼ hours (mostly cooking time)
Serves 4 people
3 tablespoons olive oil
1 to 2 tablespoons unsalted butter
4 to 6 large onions (about 6 to 8 cups)
1/2 teaspoon salt
1/2 to 1 cup white wine or vegetable broth
1 medium bunch arugula, stems trimmed and leaves chopped
3/4 pound pasta (a short, shapely variety, like penne or fusilli)
1 cup pine nuts, lightly toasted
Grated parmesan cheese
Freshly ground black pepperBalsamic Drizzle (optional) - recipe follows
Heat the olive oil in a large skillet or sauté pan and melt in the butter.
Add the onions to the pan, and sauté over medium heat for about 15 minutes. Add salt, lower the heat, and continue to cook for at least another 10 minutes (and up to an hour for a really sweet result!)
When the onions are done to your liking, add the wine or broth, turn the heat back up to medium and simmer uncovered for about 15 minutes. The liquid will largely get absorbed/evaporate. At this point the sauce can be set aside until you are ready to cook the pasta.
When you are ready to cook the pasta, put up the pasta water and return the sauce to the heat. (Make sure the sauce is in a large enough pan to accommodate the pasta.) While the pasta cooks, and after the onions are hot again, add the arugula to the onions and stir it in. Let it cook in the onions for only about 2 to 3 minutes.
Drain the cooked pasta and add it to the sauce. Stir briefly in the pan before serving. Serve hot or warm, topped with parmesan, pine nuts, and balsamic drizzle.
Balsamic Drizzle
Preparation time: 30 minutes (1 minute of work)
Yield: 1/2 cup (easily multiplied)
Balsamic vinegar, that musty, dark, aged-in-wood variety many of us have fallen in love with, makes a wonderful syrup when cooked down to about less than half its volume. You can drizzle this amazing stuff over more foods than you'd ever imagine, everything from roasted vegetables and bean soups to potato dishes and pizzas. It's even great on pancakes, fruit, and frozen desserts. This might just be the most versatile one-ingredient sauce ever.
You don't need to use an expensive brand of vinegar for this recipe. In fact, the ordinary, more moderately priced supermarket varieties work the best.
Store Balsamic Drizzle in a covered container in the refrigerator or at room temperature. Theoretically it will keep forever, but undoubtedly you will use it up sooner than that.
1 1/2 cups balsamic vinegar
Place the vinegar in a shallow pan and heat just to boiling. (You might want to open your kitchen windows, this gives off strong fumes!)
Turn the heat way down, and simmer uncovered for about 30 to 40 minutes, or until the vinegar is reduced in volume by about two-thirds.
Transfer to a bowl, cover tightly, and store indefinitely at room temperature.
NOTE: It if becomes too thick as it sits around, you can loosen it up by zapping it briefly in a microwave.
The notes says that prep time is about 1 1/4 hours - probably longer if you're not a professional chef. :) Save this for a special occasion dinner.
~~~~~~~~~~
The proportions of ingredients in this delicious recipe are somewhat flexible. You can play with the amounts of onions and arugula, and you can also add other leafy greens that blend well with arugula (spinach comes to mind) and make this an even greener dish.
The degree to which you cook the onions is also negotiable. The minimum amount of time they'll need to sweeten up is about 25 minutes, but you can cook them for up to an hour if you like.
Olive oil and butter combine to make a complex backdrop for caramelized onions. However, if you prefer not to use butter, you can use all olive oil.
The alcoholic content of the wine will dissipate with cooking. If you prefer not to use wine, you can use a good-flavoured vegetable broth, like Imagine brand.
You can create your own variations on this recipe. Try adding some crumbled goat cheese to the sauce at the very end of the cooking. (Megan: Did she say goat cheese??? *faints*)
You can make the sauce through Step 3 up to a day ahead.
Pasta
Preparation Time: 1 ¼ hours (mostly cooking time)
Serves 4 people
3 tablespoons olive oil
1 to 2 tablespoons unsalted butter
4 to 6 large onions (about 6 to 8 cups)
1/2 teaspoon salt
1/2 to 1 cup white wine or vegetable broth
1 medium bunch arugula, stems trimmed and leaves chopped
3/4 pound pasta (a short, shapely variety, like penne or fusilli)
1 cup pine nuts, lightly toasted
Grated parmesan cheese
Freshly ground black pepperBalsamic Drizzle (optional) - recipe follows
Heat the olive oil in a large skillet or sauté pan and melt in the butter.
Add the onions to the pan, and sauté over medium heat for about 15 minutes. Add salt, lower the heat, and continue to cook for at least another 10 minutes (and up to an hour for a really sweet result!)
When the onions are done to your liking, add the wine or broth, turn the heat back up to medium and simmer uncovered for about 15 minutes. The liquid will largely get absorbed/evaporate. At this point the sauce can be set aside until you are ready to cook the pasta.
When you are ready to cook the pasta, put up the pasta water and return the sauce to the heat. (Make sure the sauce is in a large enough pan to accommodate the pasta.) While the pasta cooks, and after the onions are hot again, add the arugula to the onions and stir it in. Let it cook in the onions for only about 2 to 3 minutes.
Drain the cooked pasta and add it to the sauce. Stir briefly in the pan before serving. Serve hot or warm, topped with parmesan, pine nuts, and balsamic drizzle.
Balsamic Drizzle
Preparation time: 30 minutes (1 minute of work)
Yield: 1/2 cup (easily multiplied)
Balsamic vinegar, that musty, dark, aged-in-wood variety many of us have fallen in love with, makes a wonderful syrup when cooked down to about less than half its volume. You can drizzle this amazing stuff over more foods than you'd ever imagine, everything from roasted vegetables and bean soups to potato dishes and pizzas. It's even great on pancakes, fruit, and frozen desserts. This might just be the most versatile one-ingredient sauce ever.
You don't need to use an expensive brand of vinegar for this recipe. In fact, the ordinary, more moderately priced supermarket varieties work the best.
Store Balsamic Drizzle in a covered container in the refrigerator or at room temperature. Theoretically it will keep forever, but undoubtedly you will use it up sooner than that.
1 1/2 cups balsamic vinegar
Place the vinegar in a shallow pan and heat just to boiling. (You might want to open your kitchen windows, this gives off strong fumes!)
Turn the heat way down, and simmer uncovered for about 30 to 40 minutes, or until the vinegar is reduced in volume by about two-thirds.
Transfer to a bowl, cover tightly, and store indefinitely at room temperature.
NOTE: It if becomes too thick as it sits around, you can loosen it up by zapping it briefly in a microwave.
Orange-Spiced Sweet Potatoes and Spinach
This is another absolute favourite, and it has quickly become my traditional Thanksgiving vegetable dish. From Mollie Katzen's Vegetable Heaven.
Tips:
Make the Persian Allspice ahead of time. If you use an electric spice grinder, this will take just minutes. (Megan's tip: Or just use regular allspice from the grocery store!)
Get the rice going before you begin.
You can use peaches or nectarines in place of the sugar plums or prunes.
Persian Allspice (enough for 2 batches of stew)
1 tablespoon coriander seeds
1 to 2 teaspoons cardamom pods
1 tablespoon cumin seeds
2 teaspoons cinnamon
2 teaspoons turmeric
2 teaspoons ground ginger
1/2 teaspoon ground cloves
1/4 teaspoon black pepper
The Stew
2 to 3 tablespoons vegetable oil and/or butter
3 cups chopped onion
3 tablespoons Persian Allspice (above)
2 teaspoons salt
2 1/2 tablespoons minced garlic
8 cups peeled, cubed sweet potatoes or yams (about 3 pounds)
3 cups orange juice
1 1/2 cups sugar plums or prunes (fresh or dried), pitted and sliced
1 pound fresh spinach, cleaned and stemmed (or 1 10-ounce package frozen leaf spinach, defrosted)
Heat the oil and/or melt the butter in a large, deep pot or a Dutch oven. Add the onion, Persian Allspice, and 1 teaspoon of the salt, and sauté for about 5 minutes over medium heat.
Stir in the garlic, sweet potatoes or yams, orange juice, and remaining salt. Cover and cook over medium heat, stirring occasionally, until the sweet potatoes are tender (about 30 minutes, depending on the size and shape of the pieces).
Add the fruit and the spinach, and give it a good stir. Cover and cook over low heat for 10 minutes longer.
Serve hot, over basmati rice.
Tips:
Make the Persian Allspice ahead of time. If you use an electric spice grinder, this will take just minutes. (Megan's tip: Or just use regular allspice from the grocery store!)
Get the rice going before you begin.
You can use peaches or nectarines in place of the sugar plums or prunes.
Persian Allspice (enough for 2 batches of stew)
1 tablespoon coriander seeds
1 to 2 teaspoons cardamom pods
1 tablespoon cumin seeds
2 teaspoons cinnamon
2 teaspoons turmeric
2 teaspoons ground ginger
1/2 teaspoon ground cloves
1/4 teaspoon black pepper
The Stew
2 to 3 tablespoons vegetable oil and/or butter
3 cups chopped onion
3 tablespoons Persian Allspice (above)
2 teaspoons salt
2 1/2 tablespoons minced garlic
8 cups peeled, cubed sweet potatoes or yams (about 3 pounds)
3 cups orange juice
1 1/2 cups sugar plums or prunes (fresh or dried), pitted and sliced
1 pound fresh spinach, cleaned and stemmed (or 1 10-ounce package frozen leaf spinach, defrosted)
Heat the oil and/or melt the butter in a large, deep pot or a Dutch oven. Add the onion, Persian Allspice, and 1 teaspoon of the salt, and sauté for about 5 minutes over medium heat.
Stir in the garlic, sweet potatoes or yams, orange juice, and remaining salt. Cover and cook over medium heat, stirring occasionally, until the sweet potatoes are tender (about 30 minutes, depending on the size and shape of the pieces).
Add the fruit and the spinach, and give it a good stir. Cover and cook over low heat for 10 minutes longer.
Serve hot, over basmati rice.
Monday, December 6, 2010
Pikkuleivat (Cardamom Sugar Cookies)
And another one that I haven't tried. But I love cardamom, so this sounds very promising!
Original is here, in the Toronto Star 2010 Advent Cookie Calendar.
~~~~~~~~~
Adapted from a traditional recipe in a cookbook compiled by the Ladies Auxiliary of the Finnish Male Choir in Sudbury. These cookies are chewy morsels, but not much to look at.
1-1/2 cups (375 mL) all-purpose flour
1 tbsp (15 mL) baking powder
2 tsp (10 mL) ground cardamom
1/2 tsp (2 mL) kosher salt
1/2 cup (125 mL) unsalted butter, at room temperature
1 cup (250 mL) granulated sugar
1 large egg
1 tsp (5 mL) vanilla extract
Vegetable oil for greasing baking sheet
Sift together flour, baking powder, cardamom and salt into medium bowl.
In large bowl, beat butter and sugar with electric mixer on low then medium until fluffy. Beat in egg and vanilla. On low speed, beat in flour mixture until moistened.
Divide dough in half. Roll each half into 1-1/2-inch (4 cm) diameter log. Wrap each log in plastic. Refrigerate until very firm, several hours or overnight.
Lightly oil baking sheet. Slice dough into 3/8-inch (1 cm) thick rounds. Place rounds on baking sheet about 2 inches (5 cm) apart. Bake in centre of preheated 400F (200C) oven until edges are golden. Remove from oven. Let sit 2 minutes. Transfer cookies to wire rack to cool completely.
Repeat slicing and baking with remaining dough.
Makes about 46.
Original is here, in the Toronto Star 2010 Advent Cookie Calendar.
~~~~~~~~~
Adapted from a traditional recipe in a cookbook compiled by the Ladies Auxiliary of the Finnish Male Choir in Sudbury. These cookies are chewy morsels, but not much to look at.
1-1/2 cups (375 mL) all-purpose flour
1 tbsp (15 mL) baking powder
2 tsp (10 mL) ground cardamom
1/2 tsp (2 mL) kosher salt
1/2 cup (125 mL) unsalted butter, at room temperature
1 cup (250 mL) granulated sugar
1 large egg
1 tsp (5 mL) vanilla extract
Vegetable oil for greasing baking sheet
Sift together flour, baking powder, cardamom and salt into medium bowl.
In large bowl, beat butter and sugar with electric mixer on low then medium until fluffy. Beat in egg and vanilla. On low speed, beat in flour mixture until moistened.
Divide dough in half. Roll each half into 1-1/2-inch (4 cm) diameter log. Wrap each log in plastic. Refrigerate until very firm, several hours or overnight.
Lightly oil baking sheet. Slice dough into 3/8-inch (1 cm) thick rounds. Place rounds on baking sheet about 2 inches (5 cm) apart. Bake in centre of preheated 400F (200C) oven until edges are golden. Remove from oven. Let sit 2 minutes. Transfer cookies to wire rack to cool completely.
Repeat slicing and baking with remaining dough.
Makes about 46.
Almond-Fennel Biscotti
I haven't actually made this one yet, so I have no idea if it will end up being a favourite or not. :) But on the other hand, this seems as good a place as any to collect recipes that might end up being favourites!
Original is here, in the Toronto Star 2010 Advent Cookie Calendar.
~~~~~~~~~~~
2 1/2 cups (625 mL) all-purpose flour
1 tbsp (15 mL) baking powder
1/4 tsp (1 mL) salt
3 tbsp (45 mL) whole fennel seed
1 cup (250 mL) whole almonds, lightly toasted, coarsely chopped
Finely grated zest of 2 lemons
3 large eggs
1 cup (250 mL) granulated sugar
1 tsp (5 mL) vanilla extract
1/3 cup (80 mL) vegetable oil
1 egg white, lightly beaten
In medium bowl, sift together flour, baking powder and salt. Stir in fennel seed and almonds.
In large mixing bowl, stir together lemon zest, eggs, sugar and vanilla. Slowly stir in oil. Gradually stir in dry ingredients until just blended. Cover dough with plastic wrap. Let stand 15 minutes.
Line large baking sheet with parchment paper.
Transfer dough to lightly floured work surface. Divide in two. Roll each portion into 14-inch (35-cm) log. Carefully transfer to sheet 4 inches (10 cm) apart. Lightly flatten logs with hands so they are 2-1/2 inches (6.5 cm) wide. Brush with egg white.
Bake in centre of preheated 325F (165C) oven until lightly golden and just firm in centre, 35 to 40 minutes. Remove from oven. Reduce heat to 300F (150C). Let cool 15 minutes.
Carefully transfer to cutting board. With sharp serrated knife, slice logs 3/4-inch (2-cm) thick. Transfer cookies back to baking sheet 1/4 inch (0.6 cm) apart. Bake until dry on cut sides, 15 to 20 minutes. Cool completely.
Store in airtight container at room temperature up to 1 month.
Makes about 36.
Original is here, in the Toronto Star 2010 Advent Cookie Calendar.
~~~~~~~~~~~
2 1/2 cups (625 mL) all-purpose flour
1 tbsp (15 mL) baking powder
1/4 tsp (1 mL) salt
3 tbsp (45 mL) whole fennel seed
1 cup (250 mL) whole almonds, lightly toasted, coarsely chopped
Finely grated zest of 2 lemons
3 large eggs
1 cup (250 mL) granulated sugar
1 tsp (5 mL) vanilla extract
1/3 cup (80 mL) vegetable oil
1 egg white, lightly beaten
In medium bowl, sift together flour, baking powder and salt. Stir in fennel seed and almonds.
In large mixing bowl, stir together lemon zest, eggs, sugar and vanilla. Slowly stir in oil. Gradually stir in dry ingredients until just blended. Cover dough with plastic wrap. Let stand 15 minutes.
Line large baking sheet with parchment paper.
Transfer dough to lightly floured work surface. Divide in two. Roll each portion into 14-inch (35-cm) log. Carefully transfer to sheet 4 inches (10 cm) apart. Lightly flatten logs with hands so they are 2-1/2 inches (6.5 cm) wide. Brush with egg white.
Bake in centre of preheated 325F (165C) oven until lightly golden and just firm in centre, 35 to 40 minutes. Remove from oven. Reduce heat to 300F (150C). Let cool 15 minutes.
Carefully transfer to cutting board. With sharp serrated knife, slice logs 3/4-inch (2-cm) thick. Transfer cookies back to baking sheet 1/4 inch (0.6 cm) apart. Bake until dry on cut sides, 15 to 20 minutes. Cool completely.
Store in airtight container at room temperature up to 1 month.
Makes about 36.
Sunday, March 29, 2009
Penne with Mushrooms, Leeks, and Dried Tomatoes
From Mollie Katzen's Vegetable Heaven. (Hyperion Press, 1997). I have notes in the book that I've made it for company a couple of times, and it's always been a hit. Good to know!
1 cup sundried tomatoes (about 2 ounces, not packed in oil), cut into small pieces with scissors
3 large cloves garlic, peeled and coarsely chopped
1 1/2 cups water
2 tablespoons olive oil (plus extra for the pasta)
3 cups cleaned, minced leeks (about two large leeks)
1 tsp salt
3/4 pound fresh domestic mushrooms, chopped
1/4 pound fresh shiitake mushrooms, stemmed and chopped
3/4 - 1 pound penne
1/4 cup grated parmesan or pecorino cheese
For the top:
Freshly ground black pepper
Chopped flat-leaf parsley
Lightly toasted pine nuts
Dried tomato pesto (optional)
Combine the dried tomatoes, garlic, and water in a small saucepan and bring to a boil. Turn the heat way down, cover, and simmer for 5 minutes, Set aside.
Heat 2 tbsp olive oil in a deep skillet or saute pan over medium-high heat. When the oil is very hot, add the leeks and saute for about 1 minute. Sprinkle with 1/2 tsp salt, turn the heat to medium, and saute for 5 minutes longer.
Stir in all the mushrooms and the remaining 1/2 tsp salt, cover, and cook for about 10 more minutes over medium heat, stirring occasionally. Meanwhile, put up a large potful of water to boil for the pasta.
Pour the tomato-garlic "soup" into the leek and mushroom mixture, cover, and turn the heat down to a simmer while the pasta cooks.
Cook the pasta in plenty of boiling water until it is just tender. Drain, transfer to a serving bowl, and drizzle with a little extra olive oil. Immediately sprinkle in 1/4 cup grated cheese, and give it a good stir, so the cheese can melt evenly into the hot pasta.
Pour the sauce over the pasta, and mix well from the bottom of the bowl. Top with freshly ground black pepper, a handful or two of parsley and pine nuts, and a few dollops of pesto, if desired. Serve hot, warm, or at room temperature.
Yeild: 4-6 servings
Preparation time: 45 minutes (20-30 minutes of work)
1 cup sundried tomatoes (about 2 ounces, not packed in oil), cut into small pieces with scissors
3 large cloves garlic, peeled and coarsely chopped
1 1/2 cups water
2 tablespoons olive oil (plus extra for the pasta)
3 cups cleaned, minced leeks (about two large leeks)
1 tsp salt
3/4 pound fresh domestic mushrooms, chopped
1/4 pound fresh shiitake mushrooms, stemmed and chopped
3/4 - 1 pound penne
1/4 cup grated parmesan or pecorino cheese
For the top:
Freshly ground black pepper
Chopped flat-leaf parsley
Lightly toasted pine nuts
Dried tomato pesto (optional)
Combine the dried tomatoes, garlic, and water in a small saucepan and bring to a boil. Turn the heat way down, cover, and simmer for 5 minutes, Set aside.
Heat 2 tbsp olive oil in a deep skillet or saute pan over medium-high heat. When the oil is very hot, add the leeks and saute for about 1 minute. Sprinkle with 1/2 tsp salt, turn the heat to medium, and saute for 5 minutes longer.
Stir in all the mushrooms and the remaining 1/2 tsp salt, cover, and cook for about 10 more minutes over medium heat, stirring occasionally. Meanwhile, put up a large potful of water to boil for the pasta.
Pour the tomato-garlic "soup" into the leek and mushroom mixture, cover, and turn the heat down to a simmer while the pasta cooks.
Cook the pasta in plenty of boiling water until it is just tender. Drain, transfer to a serving bowl, and drizzle with a little extra olive oil. Immediately sprinkle in 1/4 cup grated cheese, and give it a good stir, so the cheese can melt evenly into the hot pasta.
Pour the sauce over the pasta, and mix well from the bottom of the bowl. Top with freshly ground black pepper, a handful or two of parsley and pine nuts, and a few dollops of pesto, if desired. Serve hot, warm, or at room temperature.
Yeild: 4-6 servings
Preparation time: 45 minutes (20-30 minutes of work)
Thursday, January 22, 2009
Lamb, Fig, and Olive Stew
From Eating Well, natch. This is absolutely delicious, and very easy to make! Plus, you pretty much have to have wine with it - what else are you going to do with the rest of the bottle?
~~~~~~~~~~~~~
From EatingWell Magazine November/December 2008 -- Subscribe Now!
NUTRITION PROFILE:
Low Calorie
Low Sat Fat
High Potassium
Heart Healthy
Healthy Weight
VIEW COMPLETE NUTRITION GUIDELINES »
Not your Irish grandmother’s stew, this version was inspired by flavors from the south of France: figs, green olives and herbes de Provence. To shorten the cooking time, we use ground lamb.
Makes 2 servings, 1 1/2 cups each
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
8 ounces lean ground lamb, preferably leg (see Tips)
1 teaspoon extra-virgin olive oil
2 tablespoons plus 1 teaspoon minced garlic, divided
1 teaspoon herbes de Provence (see Tips)
1/4 cup dry red wine
1 14-ounce can reduced-sodium beef broth
2 teaspoons cornstarch
2 plum tomatoes, diced
1/4 cup chopped dried figs
2 tablespoons finely chopped, pitted green olives (see Tips)
1/8 teaspoon freshly ground pepper
2 tablespoons chopped fresh parsley
1 teaspoon freshly grated lemon zest
1. Heat a large saucepan over medium heat. Add lamb and cook, breaking up with a wooden spoon, until browned, 4 to 6 minutes. Transfer the lamb to a sieve set over a bowl to drain; discard the fat.
2. Wipe out the pan; add oil and heat over medium-high. Add 2 tablespoons garlic and herbes de Provence and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and cook, scraping up any browned bits, until slightly reduced, about 1 minute.
3. Stir together broth and cornstarch in a small bowl. Add to the pan, increase heat to high, and bring to a simmer, stirring constantly. Add tomatoes, figs, olives and pepper and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook, stirring occasionally, until the tomatoes have broken down, about 5 minutes. Add the reserved lamb and cook, stirring occasionally, until heated through, about 2 minutes.
4. Combine the remaining 1 teaspoon garlic, parsley and lemon zest in a small bowl. Serve the stew topped with the parsley mixture.
NUTRITION INFORMATION: Per serving: 313 calories; 10 g fat (2 g sat, 5 g mono); 73 mg cholesterol; 23 g carbohydrate; 28 g protein; 3 g fiber; 725 mg sodium; 701 mg potassium.
Nutrition bonus: Vitamin C (30% daily value), Zinc (29% dv), Potassium (19% dv), Iron & Vitamin A (15% dv). 1 1/2 Carbohydrate Servings
TIP: It’s not always easy to find lean lamb, but it’s easy to grind your own in a food processor. Choose a lean cut, such as leg or loin, trim any excess fat and cut into 3/4-inch pieces. Pulse in a food processor until uniformly ground, being careful not to overprocess. Or ask your butcher to grind a lean cut for you.
Ingredient Note: To make your own herbes de Provence, mix equal proportions dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.Tip: Small amounts of olives can be purchased from bulk bins and salad bars.
MAKE AHEAD TIP: Prepare through Step 3. Cover and refrigerate for up to 3 days.
~~~~~~~~~~~~~
From EatingWell Magazine November/December 2008 -- Subscribe Now!
NUTRITION PROFILE:
Low Calorie
Low Sat Fat
High Potassium
Heart Healthy
Healthy Weight
VIEW COMPLETE NUTRITION GUIDELINES »
Not your Irish grandmother’s stew, this version was inspired by flavors from the south of France: figs, green olives and herbes de Provence. To shorten the cooking time, we use ground lamb.
Makes 2 servings, 1 1/2 cups each
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
8 ounces lean ground lamb, preferably leg (see Tips)
1 teaspoon extra-virgin olive oil
2 tablespoons plus 1 teaspoon minced garlic, divided
1 teaspoon herbes de Provence (see Tips)
1/4 cup dry red wine
1 14-ounce can reduced-sodium beef broth
2 teaspoons cornstarch
2 plum tomatoes, diced
1/4 cup chopped dried figs
2 tablespoons finely chopped, pitted green olives (see Tips)
1/8 teaspoon freshly ground pepper
2 tablespoons chopped fresh parsley
1 teaspoon freshly grated lemon zest
1. Heat a large saucepan over medium heat. Add lamb and cook, breaking up with a wooden spoon, until browned, 4 to 6 minutes. Transfer the lamb to a sieve set over a bowl to drain; discard the fat.
2. Wipe out the pan; add oil and heat over medium-high. Add 2 tablespoons garlic and herbes de Provence and cook, stirring constantly, until fragrant, about 30 seconds. Add wine and cook, scraping up any browned bits, until slightly reduced, about 1 minute.
3. Stir together broth and cornstarch in a small bowl. Add to the pan, increase heat to high, and bring to a simmer, stirring constantly. Add tomatoes, figs, olives and pepper and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook, stirring occasionally, until the tomatoes have broken down, about 5 minutes. Add the reserved lamb and cook, stirring occasionally, until heated through, about 2 minutes.
4. Combine the remaining 1 teaspoon garlic, parsley and lemon zest in a small bowl. Serve the stew topped with the parsley mixture.
NUTRITION INFORMATION: Per serving: 313 calories; 10 g fat (2 g sat, 5 g mono); 73 mg cholesterol; 23 g carbohydrate; 28 g protein; 3 g fiber; 725 mg sodium; 701 mg potassium.
Nutrition bonus: Vitamin C (30% daily value), Zinc (29% dv), Potassium (19% dv), Iron & Vitamin A (15% dv). 1 1/2 Carbohydrate Servings
TIP: It’s not always easy to find lean lamb, but it’s easy to grind your own in a food processor. Choose a lean cut, such as leg or loin, trim any excess fat and cut into 3/4-inch pieces. Pulse in a food processor until uniformly ground, being careful not to overprocess. Or ask your butcher to grind a lean cut for you.
Ingredient Note: To make your own herbes de Provence, mix equal proportions dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.Tip: Small amounts of olives can be purchased from bulk bins and salad bars.
MAKE AHEAD TIP: Prepare through Step 3. Cover and refrigerate for up to 3 days.
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