The Perfect Bite

Baked Eggs

Posted on January 1, 2012 | Leave a comment

I love eggs. I could create an entire blog about nothing but eggs. One of my new favorite ways to make them, and healthier than fried, is to bake them. It’s simple, no fuss and a thing of beauty.

And since this is January 1st, I thought it appropriate to post this recipe since it’s an excellent New Year’s morning ~~remedy~~ breakfast.

So just follow these simple steps and enjoy.

Ingredients
2 eggs
2 pinches of dried oregano (or your favorite herb)
salt & pepper to taste
1 teaspoon of shredded Swiss cheese / divided

Preheat oven to 375 degrees.
Coat two small ramekins with non-stick spray (I prefer olive oil spray).
Crack and drop one egg in each ramekin.
Lightly dust salt, pepper and oregano on top of each egg, then sprinkle shredded Swiss on each.

Place ramekins on a cookie tray and put on middle rack in oven. Bake 10-14 minutes, depending on how “done” you like your yokes. I land mine somewhere around 12 minutes.

When done, immediately run a butter knife around the edges to loosen the egg. Slip the knife or a fork under egg and it should just pop out.

You can use a variety of combinations of herbs or cheeses. The above is just my favorite. But I’ve also used a cheddar with salsa, Gruyere with thyme, and so on. Get creative!

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Posted in Uncategorized

2011 in review

Posted on January 1, 2012 | Leave a comment

The WordPress.com stats helper monkeys prepared a 2011 annual report for this blog.

Here’s an excerpt:

The concert hall at the Syndey Opera House holds 2,700 people. This blog was viewed about 12,000 times in 2011. If it were a concert at Sydney Opera House, it would take about 4 sold-out performances for that many people to see it.

Click here to see the complete report.

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Posted in Uncategorized

Toasted and Roasted Vegetable Israeli Couscous

Posted on June 19, 2011 | Leave a comment

So I’ve had this jar of tri-color Israeli couscous in my cupboard for awhile now. Wasn’t sure what to do with it. But after a little research I decided roasting and toasting stuff to go in it was my best bet. Sometimes great things happen by accident. I just started throwing stuff in there and voila…. the result was pretty darn awesome. Savory, nutty, spicy… and that mysterious “umami” taste everyone’s talking about. Technically, the term is borrowed from the Japanese, meaning “savory taste”. But we use it meaning “beyond savory”… that something extra that makes you say, “wow!”

Anyway, the beauty of this dish is that you can swap out ingredients (like the veggies) for your favorites. Just be sure to prepare them the same way. Be sure to think about the type of vegetable you’re using to make sure it will go well with the spices used.

It’s a little labor intensive, but makes a huge batch you can eat on for days. Trust me, it’s worth it. Also, there are a few unique ingredients that if purchased in the grocery store, can be pretty pricey. Find a local International Market in your area (you’ll be surprised how many are out there!)… you will pay 1/3 of the price there and get twice as much. That’s where I purchased the turmeric, mustard seeds, cumin seeds, saffron and even the sliced almonds (1/2 lb bag for $4!).

Ingredients
2 cups of Israeli couscous (tri-colored optional. Also called “pearl” couscous)
3 cups low-sodium chicken stock (or use veggie to keep this vegetarian)
1 cup water
1 cup fresh broccoli florettes
1 cup fresh cauliflower
1 whole red bell pepper (stemmed, seeded and julienned)
1/2 cup asparagus tips *and 2″long each)
1 cup chopped tomatoes (I used canned, drained and rinsed because that’s all I had)
1 16oz can chickpeas – rinsed
1/2 a medium sweet onion – diced
1 tblspn minced garlic
3 sprigs green onion – diced
1/2 cup sliced almonds (use less if desired – I love almonds!)
1/2 tsp red pepper flakes
1/2 tsp whole mustard seeds
1/2 tsp cumin seeds
1/2 tsp turmeric powder
1/2 tsp saffron
2-3 tablespoons extra virgin olive oil
sea salt and fresh cracked pepper to taste

Preparation
Pre-heat oven to 375 degrees.

This is a perfect opportunity to organize your mise en place.

Dice sweet onion, mince garlic, cut asparagus, broccoli, cauliflower, bell pepper and green onion according to ingredients above. Toss cut asparagus, broccoli, cauliflower and bell pepper lightly in olive oil and sprinkle with sea salt. Spread out on a cook sheet into one even layer. You may need to do this in two batches.

Ready To Cook?
In a large soup pot or dutch oven, drizzle olive oil and heat on medium flame. Add sweet onion, garlic, saffron and a pinch or two of sea salt. Saute until onions are translucent. While that’s cooking, place cookie sheet of veggies on top rack of oven (or use broiler). Rack should be roughly two inches from the top. Cook for 15 minutes or until broccoli and cauliflower edges start to get brown and crispy.

Once garlic and sweet onion are softened, add couscous to the pot and stir consistently. This will toast the couscous and will keep it from becoming mushy. Toast for 2-3 minutes… couscous will start to turn a slight color. Add chicken broth and water. Bring to a boil. Add another pinch of salt and pepper.

While that is boiling, drizzle a tiny amount of olive oil on a saute pan. Once hot, toss in mustard seeds and cumin seeds. They will sputter and splatter so be careful. This only takes a minute – so don’t burn them! You’ll suddenly smell the aromatic seeds and they are ready to throw in the pot of couscous. Reduce pot to simmer. Add roasted veggies, almonds, green onion, chickpeas, tomatoes and red pepper flakes. Stir until well mixed. Remove from heat when all liquid is absorbed. Add salt and pepper to taste.

Serve warm or cold!

The Perfect Bite
If you’ve been reading this blog for awhile, you know I’m about to tell you to stack your fork with a little bit of everything! However, there are so many ingredients in this – that might be impossible. So, take a few bites… you’ll be amazed how each bite will taste like a different dish! I love getting a taste of the earthy mustard or cumin seeds… then heat from pepper flakes, or smoky from the roasted vegetables. You’ll never get bored, bit after bite.

The Perfect Pairing
This is a great dish paired with grilled chicken or sauteed shrimp. There are so many flavors happening here you want an uncomplicated wine. Try Cline Cellers 2010 Viognier. Cline’s Viognier offers rich and distinctive aromas of peaches, apricots, orange blossoms and honeysuckle which will compliment the smoky, earthiness of the spices in this dish.

The Perfect Health
I’ve heard so many people say that couscous is a grain. But, um, no. It is pasta. Believe it or not, it’s made from semolina. Often hand rolled and sprinkled with wheat flour to keep separated. Israeli couscous is toasted, rather than dried, which gives it a nutter flavor.

So is couscous healthy? Not necessarily. But it is a healthier option than most pastas. Especially since it’s generally paired with vegetables and not cheese. But it is a little “carby”. Read more HERE about the health pros and cons of our beloved couscous.

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Posted in almonds, asparagus, brocolli, cauliflower, chickpeas, couscous, cumin seeds, fresh vegetables, garlic, Mediterranean food, mustard seeds, olive oil, red roasted bell peppers, saffron, side dish, tomatoes, turmeric, Vidalia onion

Grilled Guacamole!

Posted on June 13, 2011 | Leave a comment

Grilled guacamole? Who knew? Just when you thought guacamole couldn’t get any better – someone goes and brings out the grill. And voila… this will be the very best guacamole you’ll ever have. Feel free to add extra things like tomato or substitute the red onion with white – just be sure to grill them.

So fire up the Bar-B and prepare to have a little party in your mouth.

(as always – it’s best to read through the entire recipe before starting. You’ll want to know a few of the steps ahead of time).

Ingredients
3 whole avocados
1/4 of a medium red onion
1 large Poblano pepper
1 tablespoon minced garlic
1 lime
salt and pepper to taste
1 tablespoon mayo – if you insist. But it’s fine without!

Preparation

Preheat grill on medium flame.
Slice avocados in half lengthwise and remove pit (tips on removing pits – but do not slice).
Leave halves in skins and lightly brush the flesh with olive oil.
Lightly brush the skin of the Poblano pepper with olive oil.
Slice onion into 1 inch slabs leaving rings nested. Lightly brush with olive oil.
Cut lime in half and brush flesh with olive oil.
Finely mince garlic if not using pre-minced.

Ready To Cook?
Place avocados and lime halves flesh side down on grill. Place onion and pepper on grill. Leave avocado and lime alone – it’s tempting to pick up and check but you risk squishing them and losing avocado in the fire. They will take roughly 5 minutes on medium heat. The limes will start to brown at the edge when they’re ready.

Turn pepper regularly until it is blistered all over. You will know it’s done because you will suddenly smell the pungent pepper goodness! CAREFULLY turn the red onion over… you may lose a ring or two into the fire – sing a verse of Johnny Cash’s Ring of Fire and don’t sweat it. But the less you turn the onion the less you’ll lose it to the fire. It’s done when softened and has good grill marks.

Once all your grilling is done remove and let cool. You’re going to need to remove the pepper skin. TIP: Immediately put pepper in glass or ceramic bowl and cover tightly with Saran wrap. Let sit for 15 minutes while other items cool. The steam will help loosen the skin and it will peel right off. Cut top of pepper off and slice open to remove seeds. Cut into strips.

Finely dice onion and pepper. Add all ingredients into a bowl and mash well. Or for a creamier guacamole use an immersion blender or food processor to mix everything together. Just don’t over mix or it will become runny. Squeeze 1/2 a grilled lime over mixture and stir.

Serve immediately and enjoy!

(photos taken with iPhone 4)

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Posted in avocado, guacamole, poblano pepper, red onion

Summer Pea Soup with Green Curry and Toasted Mustards Seeds

Posted on June 12, 2011 | Leave a comment

Nothing says summer like a bowl of pea soup! Okay, maybe there’s a lot of things that “say” summer, like grilling, pool parties, vacations… yea, soup normally isn’t high on the list.

But this soup is so refreshing and can be served hot or cold! Low in calories and quick and easy. See – it’s perfect for summer!

This recipe is also vegetarian and vegan-friendly. But you may use chicken stock or garnish with crumbled bacon if you are phobic about eating a meat-free meal.

Ingredients (yields 3-4 servings)
1 12 oz bag frozen peas – thawed
1 small sweet onion – diced
1 Poblano pepper
1 med fennel bulb – diced
1 tablespoon garlic – minced
1-2 tablespoon green curry paste
1 tablespoon whole mustard seeds
1 tablespoon coconut oil (substitute extra virgin olive oil if you must)
1 cup coconut milk
2 tablespoons of green onion (chives) – chopped
salt and pepper to taste

Preparation
Have a bowl of ice water standing by. Bring medium saucepan of water to boil. Add peas and reduce heat. Cook for 3-4 minutes until softened but not over-cooked. While peas are cooking dice onion and mince garlic.

Ready to Cook?
Saute onion, garlic and fennel in coconut oil until translucent. Remove peas from boiling water and put into ice water to stop the cooking process (this is called “blanching”). This helps the peas keep their bright green color. Remove peas from ice bath and place in food processor. Roast Poblano pepper on the grill or on top rack of oven until nicely charred. After it cools a bit, remove skin with the backside of your knife. Remove seeds and stem. Add onion, garlic, Poblano, coconut milk and curry paste to food processor. Puree until smooth. Add additional coconut oil or milk, if too thick.

Toast mustard seeds in a dry saute pan until golden brown. This only takes a minute so be careful not to burn.

Here is an optional step: Using a sieve, pour pea soup through (with a pan below) and work with a spoon until all has been strained. This will help eliminate any pea shells or chunks of onion or fennel that did not get processed thoroughly. If you like a little texture in your soup, just skip this step. But if you’re looking for silky smooth soup – go this extra mile (extra 15 min).

Heat soup on low to medium until warm… or serve cold! Sprinkle with toasted mustard seeds and chives.

The Perfect Bite
Of course the perfect bite of soup is a slurp… but make sure it includes some mustard seed and chive! Also, this is perfect with crostini drizzlde in olive oil.

The Perfect Pairing
This soup is very filling on its own. But it’s great as a side with grilled cheese sandwich or for you meat lovers, with grilled chicken. Try pairing it with an Austrian Grüner Veltliner. It’s a light, fresh, lively and delicate wine that will compliment this soup whether served warm or cold.

The Perfect Health
When your mom told you to eat your peas, she knew what she was talking about. Peas flaunt twice the protein of most vegetables, so they’re the ideal substitute for fattier protein fare, providing an excellent strategy for controlling your fat intake. Read more about the heath wonders of peas here.

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Posted in curry, garlic, Pea, soup, Vidalia onion

Fish Tacos with Avocado Crema Sauce

Posted on May 19, 2011 | 2 Comments

I may or may not be addicted to fish tacos. Okay, so what… I am addicted. I could have them several times a week, easily. But I’m picky. I want a corn tortilla (seriously you flour tortilla serving people need to stop it)… I want battered fish (yes, I know it’s not the healthy version – sue me)… and I want a good, flavorful avocado-based drizzling sauce and crunchy cabbage (not wilty lettuce). And cilantro. Yes, there must be cilantro.

By the way… for this particular recipe, I broke my purely homemade rule and used Trader Joe’s small battered fish fillets. Mainly because they are made from halibut and are only 6 grams of fat per serving (2.5 fillets) and THEY’RE BATTERED! And I have not figured out their secret yet…

So as usual, when I love a certain food I set out on a quest to perfect a recipe that I will love and prefer to all else. Here’s what I’ve come up with – but be forewarned – I may continue to tweak it. It’s only close to perfection. One day…

Ingredients
Uncooked corn tortillas (one for every taco you want)
Trader Joe’s battered Halibut fillets (one per taco. Use a different brand if you want – but you’ll regret it)
1/2 cup purple cabbage – shredded (this will be enough for 3 tacos)
small red onion – diced
1/3 cup cilantro (leaves only)
1 large avocado
4 tablesppons Mexican crema
2 teaspoons green Tabasco sauce
2 tablespoons Smart Balance vegetable oil
Course sea salt and ground pepper to taste

Preparation
Preheat oven to 400 degrees.
Dice red onion and shred purple cabbage – quantities vary based on number of tacos you’re preparing. Scoop avocado flesh out into small food processor or blender. Add Mexican crema, green Tabasco and salt and pepper. Blend until smooth and creamy. It should pour like thick cream. Add more crema if necessary. Set aside and cover with plastic wrap.

Ready to cook?
Bake halibut according to directions.
While fish is baking, heat vegetable oil in a fry pan. When it becomes fully heated (it will become shiny – test with a drop of water if unsure – it will sizzle when ready), place one tortilla in pan at a time. As soon as the edges begin to crisp and brown turn over and fold in half. Flip one or two more times until edges brown. Remove and place on paper towel to drain. Sprinkle lightly with sea salt immediately. Repeat for each tortilla.

When fish is done, place a fillet in each tortilla shell and stuff with onion, cabbage and avocado sauce. Garnish with cilantro and enjoy!

The Perfect Bite
Warm and dripping with avocado sauce of course!

The Perfect Pairing
Taco night just screams to be paired with margaritas. But since we’re trying to keep this figure-friendly why not try the new Skinny Girl Margarita mix? It’s not available in Nashville at these locations. It’s a mere 100 calories versus the 500 calorie version served in most restaurants. And guys… just cover up the word “Girl” with some duct tape and you can indulge without having your man card revoked.

The Perfect Health
Check out these great health stats on the Trader Joe’s halibut fillets!

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Posted in avocado, cilantro, crema, fish, main course, Mexican food, purple cabbage, red onion

Orzo with Feta, Tomato and Haricot Verts

Posted on May 15, 2011 | Leave a comment

A friend of mine made me something similar to this dish a few years ago and I have continually thought about it over time – which means it must be pretty darn good! This is my version of it – I think I got pretty close.

If you are on a “no pasta” diet (which is just unthinkable in my book) you can substitute the orzo with couscous. But don’t get me started on the fact that couscous really is pasta - cuz… it is. It’s basically semolina rolled into tiny dry pellets. But people keep calling it a grain. Okay, now you got me started. Anyway, try Israeli couscous for something a little heartier, if you must substitute.

Ingredients
1 lb haricot verts (thin French green beans – fresh)
2 cups orzo
1 medium sweet onion
4 garlic cloves – minced
4 medium vine-ripened tomatoes (I used red and yellow – but red is fine)
2 tablespoons olive oil
2 tablespoons white wine vinegar
2 tablespoons chopped flat leaf parsley leaves
2 cups crumbled feta
Salt and pepper to taste

Preparation
Get your mise en place ready. Fill a 4 quart pot with salted water for both the orzo and the green beans.

Finely chop onion and mince garlic. Quarter and seed tomatoes. Chop into 1 inch pieces. Trim the ends of the beans and cut in half. You can leave them whole or cut them smaller – it’s all preference here.

Have a bowl of ice and cold water standing by for the blanching of the green beans.

Ready To Cook?
In a large skillet saute onion and garlic in olive oil over medium heat, until translucent. Add tomatoes and cook, stirring continually until softened – about 2 minutes. Remove skillet from heat.

In the boiling salted water blanch beans for 1 minute. With a slotted spoon or spider transfer beans to the ice water so they will stop cooking. This process will keep your beans bright green and they will retain a crunch. If you put them in the dish raw – they will be a rather bitter – but blanching brings out their sweetness. Drain beans well and pat dry.

Add beans to the tomato mixture and return water in the pot to a boil. Boil orzo until al dente (it will continue cooking when added to mixture – so you don’t want to overcook it in the boiling process). Drain orzo and add to mixture. Add the white wine vinegar, parsley, feta and salt and pepper to taste. BE SURE TO TASTE! The feta is pretty salty – so don’t over do it. Toss to combine well.

This is great warm or cold!

The Perfect Bite
Here’s where I love to stack my fork to get a good complex flavor bite. Be sure to get some orzo, tomato, a haricot vert and feta together on your fork or in your spoon. Sweet, salty, creamy and crunchy! It’s truely a perfect bite…

The Perfect Pairing
If you’re serving this dish as a side, try pairing it with roasted chicken breast or pork chop. And try pairing it with a sweet yet oak-y Chardonnay like (sorry mom, but it’s French!) Fat Bastard. Smooth in the mouth with light aromas and a long, toasty finish. It’s a perfect pairing with a creamy pasta dressed in olive oil and tangy feta.

The Perfect Health
Did you know that Feta cheese contains about 33 percent fewer calories than most cheeses, has a much stronger flavor than many other low-calorie cheeses, such as mozzarella and can aid in the loss of abdominal fat? Read more HERE.

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Posted in feta, haricot verts, Mediterranean food, orzo, pasta, side dish, tomatoes, Vidalia onion

Muffin Mania

Posted on April 26, 2011 | Leave a comment

I went a little crazy this weekend… call it Easter-inspired or bad-weather-I’m-stuck-indoors-inspired… but I’ve been baking muffins. Lots and lots of muffins. Below are my four favorites: Tuscon Lemon Muffin (with my homemade ricotta and olive oil); Key Lime Zest Muffin; Dark Cocoa Muffin; and Bacon Cheddar & Jalapeno Corn Muffin. All four were adapted from this month’s Cooking Light Magazine, with small tweaks of my own.

Instead of doing four separate entries I’ll just list the recipe under each photo.

Tuscan Lemon Muffin
Ingredients
1 3/4 cup all-purpose flour
3/4 cup granulated sugar
2 1/2 tsp baking powder
1/4 tsp salt
3/4 cup low-fat or part-skim ricotta (best with homemade)
1/2 cup water
1/4 cup extra virgin olive oil
2 tablespoons fresh lemon zest (roughly one large lemon)
2 tablespoons fresh lemon juice (half of one large lemon)
1 large egg, lightly beaten
2-3 tablespoons turbinado sugar

Items Needed
12 muffin cup liners
Cooking Spray
Non-stick muffin pan

Ready To Cook?
Preheat over to 375º
Combine first four ingredients (through salt) in a large bowl and create a well in the center. In a separate bowl combine ricotta and remaining ingredients through egg. Pour mixture into the well and stir gently just until moist.

Place muffin cup liners into pan and coat with cooking spray. Divide batter evenly between cups. Using a small ice cream scooper will help you evenly distribute batter and makes for a neater process. Sprinkle turbinado sugar over top of batter.

Bake at 375º for 16 minutes or until a wooden tooth pick inserted into the center comes out clean. Cool for 5 minutes.

Calories 186; Fat 6.2g; Protein 4g; Carb 29.5g; Fiber 0.6g; Chol 21mg; Iron 1mg; Sodium 160mg; Calc 81mg

Key Lime Zest Muffin
Ingredients
1 3/4 cup all-purpose flour
3/4 cup granulated sugar
2 1/2 tsp baking powder
1/4 tsp salt
3/4 cup low-fat whipped cream cheese
1/2 cup water
1/4 cup vegetable oil
2 tablespoons fresh lime zest (roughly three small-medium limes)
2 tablespoons fresh lime juice (roughly 2 limes)
1 large egg, lightly beaten
2-3 tablespoons turbinado sugar
1 tablespoon fresh lime zest for topping

Items Needed
12 muffin cup liners
Cooking Spray
Non-stick muffin pan

Ready To Cook?
Preheat over to 375º
Combine first four ingredients (through salt) in a large bowl and create a well in the center. In a separate bowl combine cream cheese and remaining ingredients through egg. Pour mixture into the well and stir gently just until moist.

Bake at 375º for 16 minutes or until a wooden tooth pick inserted into the center comes out clean. Cool for 5 minutes.

Calories 186; Fat 6.2g; Protein 4g; Carb 29.5g; Fiber 0.6g; Chol 21mg; Iron 1mg; Sodium 160mg; Calc 81mg

Dark Cocoa Muffin

Ingredients
1 3/4 cup all=purpose flour
1/2 cup packed brown sugar
1/4 cup unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 cup warm water
1/4 cup vegetable oil
1 tablespoon red wine vinegar
1 tablespoon vanilla extract
1 large egg, lightly beaten
3/4 cup dark chocolate mini-chips, divided

Items Needed
12 muffin cup liners
Cooking Spray
Non-stick muffin pan

Ready To Cook?
Preheat oven to 400º
Combine first six ingredients (through salt) in a large bowl stirring with a whisk. Create a well in the center of mixture. In a separate bowl combine remaining ingredients through egg. Pour mixture into the well and stir gently just until moist. Fold in chocolate chips until mixed evenly into batter.

Bake at 400º for 15 minutes or until a wooden tooth pick inserted into the center comes out clean. Cool for 5 minutes.

Calories 191; Fat 7.6g; Protein 3.1g; Carb 29g; Fiber 1.5g; Chol 15mg; Iron 1.5mg; Sodium 197mg; Calc 37mg

Bacon Cheddar & Jalapeno Corn Muffin

Ingredients
1 cup all-purpose flour
3/4 cup yellow cornmeal
1/2 cup shredded sharp cheddar cheese
2 tablespoons granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon ground cumin
1/4 teaspoon salt
4 center-cut bacon slices, cooked, drained and crumbled
1 jalapeno pepper, seeded and minced
1 `/4 cup low-fat buttermilk
1/4 cup vegetable oil
1 large egg, lightly beaten

Items Needed
12 muffin cup liners
Cooking Spray
Non-stick muffin pan

Ready To Cook?
Preheat over to 375º
Combine first eight ingredients (through salt) in a large bowl stirring with a whisk. Create a well in the center of the bowl. In a separate bowl combine cream cheese and remaining ingredients through egg. Pour mixture into the well and stir gently just until moist.

Place muffin cup liners into pan and coat with cooking spray. Divide batter evenly between cups. Using a small ice cream scooper will help you evenly distribute batter and makes for a neater process.

Bake at 375º for 15 minutes or until a wooden tooth pick inserted into the center comes out clean. Cool for 5 minutes. Serve warm with a pat of butter.

Calories 160; Fat 7.9g; Protein 4.8g; Carb 17.7g; Fiber 0.9g; Chol 23mg; Iron 0.9mg; Sodium 299mg; Calc 89mg

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Posted in bacon, baking, chocolate, corn meal, cream cheese, jalapeno, lemon, lime, ricotta

Masala Dabba Spice Box

Posted on April 24, 2011 | Leave a comment

Just a quick post to let you in on a great kitchen tip. Borrowing from our Indian friends… I’m now using a spice tin… or Masala Dabba. It’s a great way to keep your most used spices handy and fresh. Found in most Indian homes the tins range from 7-12 inches in diameter. The spices vary depending on region and preference. Some homes will have a few boxes… sorting their spices by powder or seed… spicy or mild. The beauty of it is it’s up to you!

In my spice box I have (L-R) ginger powder, sweet smoked paprika, mustard seeds, cumin seeds, turmeric, chili powder and in the center, whole cloves. I use these quite regularly and not just in Indian cooking!

I picked this up at World Market (also known as Cost Plus in some areas) for $9.99. But if you have neither store in your town look online. I’ve seen some that come with assorted spices as well. A see-through lid seals the box airtight while not in use. For best results keep stored in a cool, dark area as most spices lose flavor intensity when exposed to prolonged sunlight.

Happy spicing!

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Posted in Indian food, kitchen tip

Sausage, White Bean and Kale Soup

Posted on February 28, 2011 | Leave a comment

This recipe is adapted from something I saw in Cooking Light Magazine (March 2011). Winter is STILL alive and well in Nashville, but I’m growing tired of heavy cold-weather soups. So I was searching for something light and healthy but substantial enough for a main course. With 4-5 modifications (though still keeping the health benefits in tact) I came up with a very satisfying meal. Enjoy!

Ingredients
2 teaspoons extra-virgin olive oil
1 cup sweet onion – chopped
1/2 cup fennel bulb – julienned
1 tablespoon minced garlic
3 links sweet Italian turkey sausage
2 cups fat-free, low-sodium chicken stock
1 cup homemade garlic vegetable broth (hopefully you’ve made a batch before and froze some!)
1 (15oz) can Cannellini Beans or Great Northern Beans – rinsed and drained
2 1/2 cups kale leaves – torn (you can substitute escarole or swiss chard if you prefer)
3 tablespoons shaved Parmesan cheese

Preparation
Start by getting your Mise en Place together. This is crucial because once the meat is browned, everything moves quickly. Dice your onion (you’ll probably use 1/2 of a medium onion). Julienne your fennel. Be sure to peel off the outer layer which can be pretty tough and bitter. Mince garlic fine if not using pre-minced from a jar. After rinsing your kale, fold leaves lengthwise so that the spine shows. Pull away from spine and tear leaves into one inch pieces. Discard spines. Rinse and drain your canned beans. Okay – everything in place?

Ready to Cook?
Start by browning the sausage. Peel casings off sausage links and break into one inch pieces while stirring and browning. If you have an enamel cast iron pot, you can do this all in one vessel. But if not, use a frying pan or a pan that browns meat well. Turkey sausage doesn’t render a lot of fat so you may need to give it a splash of olive oil while browning. Once meat is browned and almost thoroughly cooked, add olive oil, onion, garlic and fennel and saute until tender, probably 5-7 minutes on medium heat.

Once the veggies are tender, add the chicken and garlic vegetables broths. [By the way, you can make this with just chicken broth, but I promise you - it won't taste as amazing.] Add the beans, cover and bring to a boil, stirring occasionally. About 5 minutes. Then add the kale and simmer for another 5 minutes, or until the kale wilts.

Sprinkle the Parmesan shavings on top right before serving. Tip: I pre-shaved extra Parm and have it ready for leftover soup!

The Perfect Bite
Now this is one of my favorite “perfect bite” moments… when you can load your spoon with a little bit of everything. Seriously, scoop up a chunky piece of sausage, a couple of white beans, some leafy kale and some garlicky broth. And be sure to get some Parmesan on there! It’s like they were created to go together. You will hear poetry in your head.

The Perfect Pairing
Pairing wines with soup recipes can be tricky. If you breakdown your soup ingredients and view them as you would a pasta sauce or something of similar status then your task will be less intimidating. If your soup is a tomato base then you’d want a wine with a little less acidity and lighter on the tannin content. If your soup (or stew or chili) is heavy on beans or meat then you could also get away with a wine that has a bit more body and strength. Which is why I chose a 2007 Malbec from Pannotia Vineyards for this soup. With a hint of clove and cinnamon and full tannins, it will play nicely off the sweetness Italian sausage and hold up against the slightly bitter kale.

The Perfect Health
Thanks to Cooking Light Magazine who provided all the health specs for this soup.
Calories:230 Fat: 4.6g Protein: 179g Carbs: 15.5g Fiber: 4.7g Chol: 49mg Iron:1.3mg Sodium: 624mg Calc: 87mg