Tommaso’s Sinful Delights

As I’m sure most of you do, I get sick of eating chicken all the time too.  I’m constantly thinking of new dishes to create using this healthy, lean protein that are quick and easy. 

Chicken Medallions with Tarragon Cream Sauce

1/4 c olive oil
-4 boneless, skinless chicken breasts; sliced in evenly in half, lengthwise and cut into 3-4 inch pieces
-1/2 c flour, plus 1 TBSP
-1 medium onion, chopped
-1/2 c white wine
-2 cups chicken stock
-1/4 c sour cream
-1 TBSP Dijon mustard
-1 tsp dried tarragon or 1 TBSP fresh tarragon (or more)*
-Salt and pepper

Salt and pepper both sides of chicken medallions.  Dredge chicken in 1/2c  flour in a shallow dish and set aside. 

Heat 2 TBSP olive oil in a sauté pan.  Sauté chicken breasts, 1 batch at a time about 3-4 minutes per side, until browned.  Remove chicken from sauté pan and set aside on a plate.

 Add 2 TBSP olive oil to pan and toss in chopped onions.  Sauté onions for 4 minutes, scraping up any browned bits from the pan.  Add 1 TBSP flour to coat the onions.  Add wine and deglaze the pan, reduce for 1 minute.  Add chicken stock and tarragon* and bring to a boil.

Reduce the heat to medium and return the cooked chicken to the pan to finish cooking.  Cook for 5 minutes longer.  Whisk in sour cream and mustard and cook until thickened. 

Season with salt and pepper and serve over a bed of spinach or rice. 

Note: Tarragon is very strong-flavoured herb.  If you don’t like the flavour, you can substitute thyme.  When using fresh tarragon, add at the end of cooking before serving so the herbs don’t wilt.

If you’ve been paying attention to the news lately, there’s been an increased awareness of the negative impacts of consuming large amounts of sodium.  Much of this sodium they’re talking about comes from processed foods.  If you’re familiar with my blog, you’ll know I’m completely against processed-anything.  This is even more of a reason why you should cook your own food.  You can control what goes in it! 

Salt brings out the true flavours of the food you’re cooking, but use it sparingly in your recipe.  There’s no need to have a salt shaker on the table if your recipe is seasoned properly.  Most of my recipes on here call for minimal addition of salt, with emphasis on flavoring with herbs.  Fresh or dried herbs add tremendous flavor your dishes.  

So, refrain from processed foods and over-use of salt and you shouldn’t need worry about unhealthy levels of sodium.  Of course if you have heart disease, diabetes and/or high blood pressure, always go with what your doctor recommends.

A lot of people don’t like beets and I’ve come to the realization that its all in the preparation.  My grandmother used to make them and boil them until all the purple bled out of the bulb.  This is the wrong way and why so many dislike this sweet root vegetable.   Beets should be tender, not mushy and slimy.  Roasting beets concentrates their flavor and the end result is a crisp texture.  Combining them with goat cheese on a bed of sautéed beet greens is a nice side dish to have with your meal.  Beet greens are edible?  Yes!  Besides not wanting to waste anything I cook with, beet greens are indeed edible and highly nutritious. 

Here is an easy recipe that will prove that beets are sweet, savory and delicious when paired with the right ingredients.

Roasted Beets and Goat Cheese with sauteed Beet Greens

-4 TBSP olive oil
-1 bunch of beets with their greens
-4 oz goat cheese
-salt

Preheat oven to 350°F.  Chop the tops off the beets, leaving 1 inch of the stem and thoroughly wash with a vegetable brush (leave the root intact.)  Toss beets with 2 TBSP olive oil and a pinch of salt.  Line a baking sheet with aluminum foil and roast beets for 1 hour.  When beets are tender, remove from oven.  Leave the skin intact. 

While the beets roast, remove the greens from the beet stalks and wash in cold water.  Dry in a salad spinner or paper towels.   Heat 2 TBSP olive oil in a skillet and sauté beet greens until wilted. 

Plate the wilted greens.  Slice the beets and goat cheese and layer them on top of the greens.     

Note:  Beets will stain.  It’s best to cut them on a non porous cutting board such as plastic.  To wash your hands after handling, use orange cleaner or wear gloves while preparing to avoid stains in your nails.

I absolutely love manicotti, but making it can be laborious.  I’ve discovered an easy way to make it without boiling  and trying to fill slippery noodles.

Baked Manicotti

-1 8-oz. package of manicotti shells (about 14)
- 2c whole-milk ricotta
1 tsp Italian seasoning
1/4 c fresh basil
1/4 c fresh parsley
-2/3c grated Parmesan cheese, divided
-2/3c grated mozzarella, divided
-2/3c grated provolone, divided
-1 10oz package of frozen chopped spinach, thawed and drained
-1TBSP Emeril’s essence (recipe in another post)
-1 egg
-salt and pepper
-6 cups red sauce (recipe in another post)

Preheat oven to 350. 

Combine ricotta, 1/3 c each of the grated cheese, thawed spinach, egg, essence, salt and pepper in a bowl.  Stir with a spatula until combined.  Spoon 1 cup of red sauce in the bottom of a casserole.  Prepare a pastry bag and fill with ricotta mixture.  Fill each manicotti tube with ricotta filling and place on top of sauce in casserole dish (you may need 2 casserole dishes.)  Repeat until you have used all of the shells.  Spoon 1-2 cups of red sauce until shells are are fully covered.  Sprinkle remaining cheese on top and cover with aluminum foil.

Bake for 50 minutes.  Remove aluminum foil and bake 10 minutes longer until cheese is lightly browned on top.

Happy New Year!  It’s that time of year again where the gym is overcrowded with people trying to stick to their New Year’s resolutions (they’ll be gone in a month) and everyone starts dieting. 

First, if you haven’t already figured it out by failing a few times, diets don’t work.  I’m no nutrition expert, but its all about portion control.  Instead of trying another diet destined to fail, try portion control for the entire year combined with 5 small meals a day and light to moderate exercise.  Now, be sure to stick to it!

Below are some New Year’s tips for eating well.

Eat Colorful Food 

Food that is rich in color is packed with nutrients and antioxidants.  You want to make sure you’re eating as much as possible, everyday.  See some great examples of super-foods below.
Red: apples, raspberries, watermelon, tomatoes, radishes, red peppers, strawberries
Orange: mangoes, carrots, citrus fruits, sweet potatoes, pumpkin
Yellow: lemons, yellow peppers, summer squash, corn, pineapple
Green: limes, broccoli, spinach, lettuce and other leafy greens, kiwi, avocados, melon
Purple: purple potatoes, grapes, blueberries, beets, eggplant

Stay Away from Fast Food

It’s all too easy to grab a burger and fries when we’re starved for time, but the calorie and sodium content often exceed the daily limit.  It’s OK to have it once in awhile, but not when it becomes a daily habit.  Most of my recipes on here make the equivalent of 4 portions, so they’re great for two people to take to work for lunch the next day.  Not only will it save you the extra calories, but $8 a day for lunch will save you $160 a month!

Eat Whole Grains

Whenever possible, choose or substitute whole grain products.  This includes: whole wheat pastas, legumes, oatmeal, brown rice, etc.  Be advised that whenever a product says “whole wheat” it doesn’t necessarily mean its good for you.  You have to read the label and see what the ingredients are.  If it has any refined ingredients, its not the best choice.  Whole grain products also keep you filling full longer and blood sugars level.  Refined products give you a quick boost of energy, but then allow your body to crash resulting in a craving for more.

Read Food Labels

Knowledge is power!  Reading and understanding the nutrition guide on a product is not rocket science.  Everyone should know what they’re putting in their grocery cart.  If you’re one of those that just throws things in the cart without reading, next time you’re in the store take a glance at the label – you might just end up putting it back on the shelf.  The four most important things that I take into consideration when I’m grocery shopping are: low sodium content, low sugar content, low total fat,  0% trans fat and the higher the protein, the better.  

Avoid Processed and Packaged Foods

As I always say, nothing in my kitchen comes from a box or can and it shouldn’t from yours either!  A good rule of thumb when at the grocery store, besides not shopping when you’re hungry, is to avoid the middle aisles for most of your foods.  The majority of what you put in your cart should come from the outer aisles.  This of course includes: fruits, vegetables, proteins and dairy. 

Eat Often and Snacking is OK

Yes, that’s right.  Studies have shown that eating 5 or more smaller meals a day will boost your metabolism.  This doesn’t mean that snack time should include cookies and potato chips, but does include smaller, portioned meals and healthy snacks in between.  A good meal plan example is what I had to eat today:

Breakfast - 3 egg whites, 1 whole egg with spinach, goat cheese and 1 slice of lox.  1 whole-grain English muffin.

Snack 1 - Protein shake with 2 cups of milk, 1 banana and 2 TBSP peanut butter and 1c oatmeal with 1TBSP honey.

Lunch - Oven fried chicken breast with 1c steamed vegetables and 1c brown rice.

Snack 2 - 1 c Greek yogurt and 2 c fresh fruit (watermelon, blueberries and pineapple.)

Dinner - Salad with tomatoes and light dressing, salmon fillet with fresh dill and lemon, sauteed green beans with garlic and roasted sweet potato fries.

Snack 3 - Protein shake and/or fresh fruit

Portion Control and Eat a Balanced Meal

It’s not hard to use the food pyramid as a guide for your meals.  Be sure you’re getting enough protein, fruits, vegetables and grains in your daily diet.  It’s also imperative to use portion control.  If you’re eating a lot and still feeling hungry, then you’re eating the wrong foods.  For example, eating a bowl of white pasta and meatballs will temporarily fill you up but you’ll be looking in the fridge an hour later for more fulfillment (see whole grains above.) 

Eat Fish Once a Week  and Use Olive Oil

Both are rich in Omega 3 fatty acids — the good fat you want be consuming.  Eat fish at least once a week and use olive oil in most of your cooking.  I buy olive oil by the gallon because I use it so much, but it’s also economical this way.  Olive Oil has also been known to lower bad LDL cholesterol and raise good cholesterol HDL, among many other health benefits.

Here are some photos from a recent Christmas party that I helped my Aunt with in Washington, CT. 

On the menu:

-Sliced tenderloin of beef with horseradish cream sauce on a baguette
-Lox and cream cheese sandwiches
-Caviar toasts
-Sliced turkey and lingonberry sandwiches
-Assorted cookies, nuts, cheeses, paté, petit fours and fruit
-Baked brie
-Coconut cake
-Chocolate cake
-Bouche de Noel

As Winter drawn upon us, many of you have been requesting soup recipes.  This is a hearty recipe that is very filling, low in fat and a great source of fiber.  Besides being good for you, chicken soup is the ultimate comfort food!

Chicken Barley Soup

2 TBSP olive oil
1 whole chicken, cooked and shredded*
8 cups chicken stock
4 stalks celery, chopped 
4 carrots, chopped
1 clove garlic, minced
1 large onion, chopped
1 cup barley
1/4 cup fresh parsley, chopped
1 bay leaf
1 tsp dried thyme
sea salt and pepper

Heat olive oil in a large stock pot.  Sauté celery, carrots, onion for about 3-4 minutes.  Add garlic and sauté for 2 more minutes.  Add chicken stock, shredded chicken, bay leaf, thyme and parsley.   Cover and simmer for at least one hour or until barley is cooked.  Season with salt and pepper.

*I usually cheat and buy a cooked rotisserie chicken from the store since I don’t have time to roast one at home.

Dough
2 1/2 cups all-purpose flour
4 teaspoons sugar
1/4 teaspoon fine salt
14 tablespoons cold butter, diced
1 large egg, lightly beaten with 2 tablespoons cold water

Filling
6 cups apples, peeled and sliced
1/3 cup packed light brown sugar
1/3 cup granulated sugar
1 tsp cinnamon
1/4 tsp nutmeg
2 TBSP butter
2 TBSP milk
1 tsp raw sugar

Preheat oven to 400 degrees F.

In a food processor, pulse the flour, sugar and salt until combined. Add the butter and pulse until it resembles a coarse meal. Add the egg and pulse 2 times. (If the dough is very dry add up to a tablespoon more of cold water.) Remove the dough and form into a disk.  Wrap in plastic and refrigerate for at least one hour. 

Divide dough in half.  Roll out the crust.  Place bottom crust in a deep pie dish. 

Mix apples, sugar, flour, cinnamon, nutmeg and salt in a bowl.  Pour on top of bottom crust in the pie dish.  Dot apples with butter.  Place the top layer of the crust, letting it overhang.  Pinch the crust together and seal with a fork.  Poke holes in the top of the crust with a sharp knife to release steam.  Brush the top of the crust with milk and sprinkle raw sugar on top.  Place in oven and bake for 40 minutes.

Let pie cool completely before slicing.

I had a craving for pears and almonds, so I decided to put them together in a crostata.  The result was a delicious, flaky pastry that’s to die for. 

Pear Almond Crostata with Apricot Glaze

1 1/2 cups all-purpose flour
2 TBSP light brown sugar
zest of 1 lemon
1/4 tsp salt
10 TBSP cold butter
3 TBSP ice cold water
1/4 cup almond paste*
2 Bosc pears peeled, halved, cored and cut lengthwise into slices*
3 TBSP apricot preserves
1 tsp raw sugar

Combine flour, brown sugar, lemon zest and salt in the bowl of a food processor.  Pulse until combined.  Add cold butter and pulse until coarse meal is formed.  Slowly add water 1 TBSP at a time, pulsing until dough forms into a ball.  Wrap dough in plastic and refrigerate at least 1 hour.

Preheat oven to 400 degrees.  Roll the dough out on parchment paper (about 12″ diameter.)  Transfer dough to a baking sheet.  Spread almond paste on top of the dough leaving a 2″ space on the edge.  Fan the pear slices in a circle covering the layer of the almond paste with one slice in the center.  Gently fold the edges of the pastry crust inward so that it comes to the edge of the pears, but not covering them.    Microwave the apricot preserves for 15 seconds to soften.  Using a pastry brush, gently coat the pears and the edges of the crust with the preserves.  Sprinkle raw sugar on the edges of the crust.

Bake for 35-40 minutes, until golden brown.  When finished, allow to cool on the baking sheet for 1o minutes.  Transfer crostata to a cooking rack.  Serve warm.

*Notes:

-If almond paste is too hard to spread, microwave it for 20 seconds to soften.
-Prepare pears just before adding on top of crostata so they don’t turn brown.

Polenta Crusted Chicken

2 TBSP olive oil
4 boneless, skinless chicken breasts
1/2 cup flour
2 eggs
1/2 cup polenta or cornmeal
1 tsp garlic powder
1 tsp paprika
salt and pepper

Preheat oven to 350°F . Grease a 9″ x 13″ casserole dish with olive oil. 

Season both sides of chicken breasts with garlic powder, salt and pepper.  Set aside three bowls to dredge chicken.  Place flour in one, beat 2 eggs, plus 1 TBSP water in another and mix polenta and paprika in the third.  Take each breast of chicken, dredge in flour, then egg mixture, followed by a coating of the seasoned polenta.  Repeat for remaining breasts of chicken. 

Place in oiled casserole dish and drizzle top of breasts with olive oil.  Bake for about 50 minutes or until internal temperature reaches 180°F  and top is golden brown.