Tommaso’s Sinful Delights

This is a great dish to make when you’re strapped for time and considering picking up that phone to order Chinese take out.  If you have 30 minutes, and the right ingredients, you’ll save yourself alot of calories and enjoy a much more flavorful dinner.

Chicken & Vegetable Stir-Fry

2 TBSP vegetable oil
2 boneless, skinless chicken breasts, cubed
2 TBSP low-sodium soy sauce
1 TBSP sesame oil
1 TBSP rice wine vinegar
1 TBSP ginger, minced (optional)
2 cloves garlic, minced
1 package of frozen stir fry vegetables
1 c chicken stock + amount that rice calls for
1 c brown rice (cooked according to instructions)
1 tsp sesame seeds, toasted*
salt and pepper to taste

Mix the soy sauce, sesame oil, rice wine vinegar ginger and garlic in a medium bowl.  Add cubed chicken and marinate for 15 minutes.

Heat vegetable oil in a saute pan.  Remove chicken from marinade, but reserve the liquid for later use.  Sauté chicken until browned, about 5 minutes. 

Add frozen vegetables to chicken and continue cooking until vegetables thaw, for about 3 minutes.  Add reserved liquid to sauté pan and 1c chicken stock.  Cook for 5 minutes longer, or until vegetables are cooked thoroughly and liquid is reduced. 

Serve over rice and top with toasted sesame seeds.

*To toast sesame seeds, place in a frying pan on a medium flame and cook until browned.  Be careful, they will burn easily.

Ratatouille

4 tablespoons olive oil
8 cloves garlic, minced
1 green bell pepper, chopped
1 eggplant, cut into 1/2 inch cubes
3 zucchini, cubed
1 yellow squash, cubed
2 cups baby bella mushrooms, sliced
28oz  can San Marzano tomatoes
1c chicken or vegetable stock
1 TBSP herbs de Provence
sea salt and pepper

Liberally salt the cubed eggplant and set aside*.  Heat olive oil in a large stock pot and saute the garlic, stirring for 3 minutes until the garlic starts to brown.  Add diced pepper and continue to cook for 4 minutes, until pepper starts to soften.  Add cubed eggplant and mushrooms and saute for 5 minutes.  Add zucchini, yellow squash, tomatoes, stock and herbs de Provence.  Bring to a boil and reduce heat.  Simmer uncovered for 1 hour, stirring occasionally.

Season with salt and pepper to taste.  Serve over brown rice. 

*Note:  Salting eggplant prior to cooking will remove the bitterness.

A friend was asking my suggestion what he should make for dinner.  I thought for a minute about a few things I had a craving for and are in season, combined his suggestion for whole wheat pasta, and put this recipe together.

Fresh Summer Salad

-1/2c olive oil
-1 medium red onion
- 3 ears of sweet corn
-1 pint of grape tomatoes
-1 lemon
-1 cup feta cheese
-2 cups sugar snap peas
-4 skinless, boneless chicken breasts
-1 tsp herbs de Provence
-1 TBSP fresh oregano, chopped or 1 tsp dried oregano
-1lb whole wheat penne pasta
-salt and pepper

Juice one lemon and whisk with 1/4 c olive oil in a small bowl.  In a deep dish, place chicken breasts and season with salt and pepper.  Pour lemon mixture over chicken breasts and marinate for at least 30 minutes. 

Preheat grill (or you can saute.)  Grill chicken breasts 8-10 min per side. 

While the chicken cooks, boil the corn for about 5 minutes, then set aside to cool.  Prepare the water for the pasta and bring to a rolling boil.  After salting the water, cook the pasta according to the instructions on the package.  While the pasta boils, preheat a saute pan with 2 TBSP olive oil and saute the red onion for 8 minutes.  When onions are soft and caramelized, place in a large mixing bowl.  Add 2 TBSP olive oil to the same saute pan and saute peas for 3-4 minutes.  Add the peas to the onions in the bowl.

Take each ear of corn and slice off the kernals with a sharp knife.  Add corn to the onions and peas.  When the chicken is done, cut it up into cubes.  Add it to the bowl and combine the grape tomatoes, feta, cooked pasta, oregano and herbs de provence. 

Stir and serve warm or chill for at least 2 hours before serving.

I love chipotle peppers.  So I thought, what a great thing to incorporate into my favorite cornbread recipe. The result is a very light, moist bread, with a slight spicy kick and smoky flavour.   I also use honey in this recipe, rather than refined sugar (which I try to stay away from.)

Chipotle Cornbread

1 1/2 cups cornmeal
1/2 cup flour
2 tsp baking powder
1/2 tsp baking soda
1 tsp salt
2 eggs
1 cup buttermilk
1/4 cup olive oil
6 TBSP honey
1 1/2 - 2 chipotle peppers in adobo, chopped finely

Preheat oven to 400° F.  Grease a 9″ cast iron skillet or a 9″ round baking pan with butter*.

In a bowl, combine cornmeal, flour, baking powder, soda and salt.  Stir with a whisk to combine.  In a separate bowl, whisk eggs, buttermilk, oil and honey.

Add wet ingredients to the dry and stir until combined.  Stir in chopped chipotles.  Pour into greased cast iron skillet and bake for 20 minutes.

Serve warm or room temperature.

*Baking cornbread in a well-seasoned cast iron skillet produces a more flavorful bread.

The purpose of constantly testing and updating recipes is ultimately bettering their outcome.  I had some pork chops at Costco.  If you’ve ever been to Costco, you’ll know nothing comes in petite sizes.  Not only are the packages big, but the individual portions are four times the thickness of what’s considered A portion.  I had to come up with a way to cook the chops on the stove without drying them out and burning the crust.  Butterflying meat works as a last resort if the internal temperature isn’t met, but that method always dries the meat it out.  So, I came up with a way to make perfectly cooked pork chops that are moist on the inside.

Sauteed Breaded Pork Chops

4, boneless pork chops (about 3″ thickness)
1/2c seasoned bread crumbs
1/2 c olive oil
1 tsp dried thyme
salt and pepper

Preheat oven to 375. 

While oven preheats, put 1/2c olive oil in a shallow dish and bread crumbs in another dish.  Season both sides of pork chops with thyme, salt and pepper.  Dip pork chops in olive oil and then dredge in bread crumbs.  Repeat for remaining. 

Heat 2 TBSP olive oil in an oven proof saute pan on medium heat.  Saute pork chops for about 8-10 minutes per side.  After the second side is sauteed for the allotted time, put the saute pan in the oven and finish cooking the chops until they reach an internal temperature of 170 (approx 20 mins depending on thickness.)

Serve with applesauce.

Tip:  While you saute the chops, you can roast potatoes or brussel sprouts tossed with olive oil, salt and pepper.  Make sure the racks in your oven are in thirds to have room for the chops. 

If you don’t have super-thick chops, sauteing them 10-12 minutes per side on the stove top will cook them thoroughly.

This is a great dish to make when you don’t have a lot of time on your hands or just don’t feel like cooking much.  All of these items should be in your pantry already.  The olives and capers give the sauce a nice tang and salty flavour.  Serve with your favorite pasta and a simple salad as a meal or as a side dish. 

Tip:  The trick to making your sauce stick to pasta is adding a little of the pasta water to your sauce.  Pasta water acts as a thickener and your sauce will bind to the noodles better. 

Puttanesca Sauce

2 TBSP Olive Oil
4 cloves garlic, minced
1/2 cup pitted Greek olives, chopped
2 TBSP capers
1 TBSP anchovy paste
1 TBSP Italian seasoning
28 oz tomato puree
salt and pepper to taste

Cook pasta according to directions on package. 

Meanwhile, heat olive oil over medium heat in a saute pan.  Saute garlic for 1 minute.  Add olives, capers, anchovy paste and  herbs, and saute for a minute more.  Add tomato puree and simmer for 10 minutes. 

When your pasta is al dente, drain reserving 1/2 of water from the pasta.  Toss pasta and the 1/2 c pasta water in the  sauce.  Stir until pasta is coated.

Serve with fresh parmesaean cheese.

If you’re not in a rush to eat dinner during the week, this is a very satisfying meal.  Don’t be intimidated by shredded beef, it is very easy to make.  It’s just time consuming as the meat needs to slowly cook to become tender. 

Venezuelan Shredded Beef

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.

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.

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.