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.

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.

Black beans are a terrific source of protein, vitamins, antioxidents and cholesterol-lowering fiber. This low-fat dish compliments most Latin foods, but is a great, healthy meal by itself.  If you wish to serve it with non-Latin dishes, or wish to substitute the cilantro, use  thyme or another favorite herb. 

Black Beans with Cilantro

2 TBSP olive oil
2-15oz cans of black beans, rinsed and drained
1 medium onion, diced
2-3 celery stalked, diced
3 cloves of garlic, minced
2 cups stock (chicken, beef or vegetable) *see notes below
1/4 cup + 2 TBSP fresh cilantro, chopped
1 bay leaf
salt and pepper
*Optional: sour cream

Heat olive oil in saute pan on medium heat.  Add onions, celery and garlic and season with salt and pepper.  Saute for about 5 minutes.  Add stock, beans, bay leaf and 1/4 cup cilantro.  Bring to a boil and reduce heat to low.  Simmer for about 25 minutes and reduce liquid. 

Remove beans from heat.  With an immersion blender, partially puree the mixture leaving half whole beans.  You may also do this in a regular blender, just pour half of the mixture in the carafe and puree, then pour back into the pot. 

Stir to combine and serve garnished with a sprig of cilantro and dollop of sour cream.

*Use the flavor of stock based on what the meal you’re serving or taste you desire.  For vegetarian version, use vegetable stock.

I’m a big fan of one-pot meals.  They require little to no work and are usually done in no-time at all.  This dish will take about an hour. 

Jerk Kielbasa with Rice and Black Beans
Serves 4

2 TBSP olive oil
1lb smoked kielbasa, sliced into 1-inch pieces
5-6 scallions, sliced, white and green separated
3 celery ribs, chopped
4 garlic cloves, minced
3 TBSP tomato paste
15 oz can black beans, drained and rinsed
2 bay leaves
1 cup uncooked long-grain brown rice
bunch of swiss chard, stems removed and chopped
2 1/2 cups chicken stock
2 TBSP fresh thyme + 1/8 tsp dried thyme
1/8 tsp cinnamon
1/8 tsp allspice
1/8 tsp onion powder
1/4 tsp pepper

Heat olive oil in a saute pan over medium heat.  Saute kielbasa until browned.  Add white scallion, garlic, celery and seasonings.  Saute until softened about 5 minutes.  Add tomato paste and cook for a minute longer.  Add chicken stock, black beans, bay leaves and rice.  Lastly, add swiss chard. 

Reduce heat to low, cover and simmer for about 1 hour.  Do not lift the cover during this time as the rice needs to steam.  Remove from heat and stir to combine.    Season with salt if desired, but the kielbasa should add enough flavor to this dish. 

Serve with green scallions on top.

I can thank my Mother for my sweet tooth.  She always had a fresh baked pie or some sort of homemade confection after dinner.  I still do love a freshly baked pie, a cupcake (from Billy’s Bakery of course) or any Italian pastry, but I always keep my fridge stocked with fresh fruit.  Particularly blueberries, no matter what time of year it is (I’m convinced that they’ll prevent me from aging.) 

Here’s a delicious, healthy dessert that isn’t loaded with sugar and butter and will satisfy your sweet tooth. 

Yogurt with Blueberries, Brown Sugar and Cinnamon

1/2 cup low-fat plain or vanilla yogurt
1/2 cup fresh blueberries
1TBSP brown sugar
dash cinnamon

Top yogurt with blueberries.  Sprinkle with brown sugar and cinnamon.