Red Curry Soup with Rice Stick Noodles

I am sitting here in our screened-in porch, typing on my laptop, because the weather is awfully hot and humid for early May. And typical for spring weather here, the highs this weekend are expected to be only in the mid-50’s. Ping-pong weather.

Late this morning I went out for a run and, with sensory delights surrounding me, I went further than anticipated because it was just so lovely to be outside. Wild honeysuckle is blooming in the fields and the air is heavy with that delicious, sweet scent which was intensified with today’s warmth. The colors of spring are so vibrant they almost hurt my eyes to look at them, especially all of the newly-leafed trees wearing their light green foliage (and the white honeysuckle blossoms, and the pink honeysuckle, and the purple-leaf plum trees in our yard, and the bright crimson new growth on the pieris—it’s a color-wheel around here!). The sun is out, the sky is a bright blue, and only my aching back finally forced me to stop and come in. I love spring. I love, love, love spring!

And, really, I love any form of exercise which I enjoy so much that I actually look forward to doing it. During the entire month of April, my runs were sporadic. And I was grumpy (well, perhaps not running wasn’t the only reason for that!). Now I am going out regularly and I feel so much better. Those endorphins are pumpin’ along, making life in this household a happy one, indeed!

It’s difficult to do so today, but I now have to reach back to two whole weeks ago, to when it was chilly and rainy. And for lunch I made a wonderful soup to warm us.

From the recent issue of Cuisine At Home, Red Curry Soup with Rice Stick Noodles was a winner. We both enjoy the flavor and heat of curry, and this soup certainly fit the bill on that particular day. Delicious!

I made a few changes. Because I didn’t have green pepper, I used red bell pepper. To up the veggies, I added chopped baby spinach. And I also added some minced garlic and used some chicken stock I had on hand in place of half of the water.

The recipe calls for coconut milk and, well, we just don’t do the full-fat coconut milk for obvious reasons. I subbed about half of the amount of light coconut milk, and the remaining was skim milk. This kept a rather “creamy” texture while keeping the fat count low. Of course, if you do this it is necessary to add a “coconut punch” by stirring in some coconut extract at the end (because the flavor of extracts tend to cook away if added too soon in the recipe).

Using a nonstick pan and only 2 teaspoons of oil, plus the changes to the coconut milk as described above, netted a decrease in fat from 25 to 8 grams per serving an, more importantly, a decrease from 19 to 3 grams of saturated fat.

These changes are noted below in bold italic:

* Exported from MasterCook *

Red Curry Soup with Rice Stick Noodles

Recipe adapted from Cuisine at Home

Servings : 4

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

12 ounces boneless skinless chicken breast halves -- cut into bite-size pieces

1 tablespoon canola oil (2 teaspoons)

1 cup water

1 cup low-sodium chicken broth

1 cup coconut milk (1/2 cup light coconut milk)

2/3 cup skim milk

3 teaspoons red curry paste

1 tablespoon fish sauce

1 cup green bell pepper -- very thinly slices (used red bell)

3 ounces chopped fresh spinach

2 ounces rice stick noodles – broken (I used 3 ounces)

1/2 teaspoon coconut extract

1 small lime -- cut into wedges (optional)

2 tablespoons chopped fresh cilantro -- (optional)

Season chicken pieces with s&p.

Heat oil in a large nonstick saucepan over medium-high heat. Add chicken to the pan and sauté until browned, 4-5 minutes, stirring occasionally.

Add 1/2 teaspoon minced garlic, stir for 30 seconds.

Add water and coconut milk, bring to a boil. In a small cup, mis the curry paste and about 2 tablespoons of water. Add the curry paste slowly to the soup, stirring well to incorporate, and tasting occasionally (because this stuff is spicy!). Stir in fish sauce and simmer 2-3 minutes.

Add bell pepper, spinach, and noodles and turn up the heat a bit to bring the soup to a boil. Turn the heat down to simmer and cook, stirring, frequently, until the noodles are softened, 3-4 minutes.

Serve with lime wedges and chopped cilantro, if desired.

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Per serving: 373 Calories (kcal); 25g Total Fat (19g saturated); 23g Protein; 16g Carbohydrate; 49mg Cholesterol; 513mg Sodium

Nutritional values using my options:

Per serving: 198 Calories (kcal); 8g Total Fat (3g saturated); (32% calories from fat); 26g Protein; 11g Carbohydrate; 51mg Cholesterol; 121mg Sodium

And a free preparation tip! :)

Place the rice noodles in a large plastic bag, close it, then break the noodles into pieces. WAY less of a mess to clean up afterward!

Chile-Honey-Glazed Salmon

Last night I tried one of the very few new recipes that I made during the past month or so. I wanted salmon, we try to eat it at least once a week, and this recipe which I adapted from the May issue of Food and Wine was no less than incredibly delicious.

Chile-Honey-Glazed Salmon with Two Sauces was altered a bit to have only one sauce, and I cheated a bit on this because of time constraints.

After his first bite, Jack asked “so, why would you make salmon any other way?”, and I felt compelled to reply with the names of several other salmon recipes which we enjoy and are on a regular rotation. He agreed, but said that I was to make this one often.

As for the recipe, I wonder why a serving is to be 8 ounces of salmon? That is simply too much. A serving is supposed to be 4 ounces, but I stretch it to 6 ounces for Jack, usually. Too many calories, and even though salmon has those wonderful Omega 3 fats, too much of those as well.

The original recipe is as follows:

Chile-Honey-Glazed Salmon with Two Sauces

F&W May 2010

Ingredients

1. 1 pound tomatillos, husked
2. 1 red onion, coarsely chopped
3. 8 garlic cloves, 2 chopped
4. 2 large jalapeños, stemmed
5. 1/4 cup canola oil, plus more for brushing
6. Salt and freshly ground pepper
7. 1/4 cup fresh lime juice
8. 1/4 cup chopped cilantro, plus sprigs for garnish
9. 1/4 cup honey
10. 1 canned chipotle in adobo, chopped
11. 1 teaspoon ground cumin
12. One 19-ounce can black beans with their liquid
13. 1 1/2 teaspoons pure ancho chile powder
14. 1 1/2 teaspoons Dijon mustard
15. Four 8-ounce center-cut salmon fillets, with skin
16. Sour cream, for serving

Directions

1. Preheat the oven to 375°. Spread the tomatillos on a roasting pan along with half of the onion, the 6 whole garlic cloves and the jalapeños. Toss with 2 tablespoons of the oil and season with salt and pepper. Roast for about 35 minutes, until tender.
2. Transfer the vegetables to a blender and puree until smooth. Add the lime juice, chopped cilantro and 2 tablespoons of the honey and pulse to blend. Season the tomatillo salsa with salt and pepper and transfer to a bowl. Rinse out the blender.
3. In a medium saucepan, heat another 2 tablespoons of the oil. Add the chipotle, cumin, chopped garlic and the remaining onion and cook over moderate heat, stirring occasionally, until the onion is softened, about 5 minutes. Add the beans with their liquid and 1/4 cup of water and cook over low heat for 15 minutes. Transfer the black bean mixture to the blender and puree until smooth. Season the sauce with salt.
4. Light a grill or preheat a grill pan. In a small bowl, combine the remaining 2 tablespoons of honey with the ancho chile powder and mustard and season with salt. Brush the salmon with oil and season with salt and pepper. Grill the fish skin side down over moderately high heat until very crisp, about 3 minutes. Cook the fish on the remaining 3 sides just until lightly charred, 3 minutes longer. Brush the salmon with the chile-honey glaze and grill skin side up until lightly caramelized, 2 minutes.
5. Spoon the tomatillo salsa on plates and top with the salmon. Garnish with sour cream and the cilantro sprigs and serve with the black bean sauce.

Okay, it looks like a great recipe should you decide to make the 2 sauces and the jalapeno crema. However, I had neither the time nor the tomatillos, so here is my version. I served it with grilled zucchini planks (brushed with some of the glaze) and a mixed-grain pilaf.

* Exported from MasterCook *

Chili-Honey-Glazed Salmon

Adapted from F&W

Servings: 2

Amount Measure Ingredient -- Preparation Method

---------- ------------ ----------------------------------------

1/2 cup salsa verde (I used Trader Joe's -- (I used Trader Joe's brand and drained it a little before measuring)

1 tablespoon finely chopped white onion

1 tablespoon lime juice

1/2 tablespoon honey -- divided

1 small garlic clove -- crushed

1 teaspoon hot sauce

chopped cilantro to taste

1 tablespoon honey

3/4 teaspoon ancho chili powder

3/4 teaspoon Dijon mustard

10 ounces salmon fillet -- wild preferred, skin on

1 tablespoon light sour cream

1 1/2 tablespoons skim milk

Mix the salsa verde through the cilantro in a small bowl. Season to taste with salt and pepper. Set aside

In a small bowl, combine the 1 tablespoon of honey with the ancho chile powder and mustard and season with salt. Set aside

Spray both sides of the salmon with cooking spray and season with salt and pepper. Grill the fish skin side down over moderately high heat until very crisp, about 3 minutes. Turn the fish, use a metal spatula to remove the skin, and cook for 2 minutes. Carefully spray the salmon with cooking spray and turn once more. Brush the salmon heavily with the chile-honey glaze and grill for 2-3 minutes, or until fish is opaque.

While the salmon cooks, mix sour cream and skim milk in a small cup. Set aside.

Divide salsa between 2 plates. Break fillet in two pieces and place a piece on each plate, on top of the tomatillo salsa. Drizzle with sour cream mixture, garnish with cilantro leaves.

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Per serving: 225 Calories (kcal); 5g Total Fat (1g Saturated); (20% calories from fat); 29g Protein; 15g Carbohydrate; 74mg Cholesterol; 189mg Sodium

Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1 Other Carbohydrates

And an additional note: If you don’t have time to make the salsa, the glazed salmon would be quite good by itself.

I really would like to try the tomatillo salsa made the way directed (I love roasting tomatillos over charcoal, it provides an amazing flavor!) so I'll put this recipe in my file to try when my tomatillos in the garden are ripe (provided I can actually find time to plant them...).

Weird spacing and other stuff happening here, and I have no idea why... sorry!

DIY Pasta Salad

Yesterday was an absolutely beautiful day. Sunny, 80 degrees, a harbinger of summer to come, perhaps?!

I’ve been neglecting everything around the farm as we spent the entire month of April getting Jack’s mom moved and accustomed to her new apartment. Yes, I know that it sounds like an unusually long period of time to do those things, but she needed a lot of adjusting. Happily, all of our efforts have paid off and now our lives are going to return to a more normal schedule. I hope.

Yesterday I went outside and looked around, overwhelmed. But I am older (alas) and wiser and realized that I simply will not be able to jump right back into the outdoor chores (in addition to the indoor ones). So I spent a little over two hours weeding. That certainly was enough for the first day!

For lunch, I made my favorite “quick pasta salad”. No, there is not a recipe. I see what veggies I have, maybe add a little grilled chicken or other meat if I have it, and go from there.

This is also a favorite lunch when we go to hockey games (which we have been doing lately—go Pens!). Because we eat dinner at a restaurant before the game, I try to make a low-calorie, lowfat, veggie-heavy lunch to “make up” for what I have at dinner. Friends we sit with usually order a huge appetizer to share, and it’s comprised of fried things (onion rings, zucchini planks, mozzarella sticks… you get the idea) and, well, I’m not made of stone so I usually indulge a little. Then I order the “best” entrée that I can, but no matter what I choose, it isn’t as “healthy” as I would like.

The pasta salad. I cooked 5 ounces of spirals and, when there was 2 minutes left (according to the package cooking instructions), I tossed in a sliced carrot. After a minute, I added a half of a red bell pepper, cut into short strips, and boiled for one more minute. I placed a couple of handfuls of fresh baby spinach (chopped) into a strainer then drained the pasta and veggies over it. I waited for a half minute (enough for the hot mixture to wilt the spinach), poured ice water over it all, then turned this into a bigger strainer and tossed until the spinach was “unclumped”. Ten minutes later, I added some prepared Penzey’s Country French Vinaigrette dressing (made with a little less oil than called for on the package). The flavors melded for 15 minutes, then I added

sliced chicken sausage, minced onion, and some grated Locatelli romano cheese.

It was a great lunch. And quick.

I was using up some “veggie spirals” I found in my mother-in-law’s apartment while clearing out the cabinets, but I usually make wheat pasta (penne, spirals, whatever). Any vegetables on hand will do, just cook them enough to soften a bit, adding the “hardest” veggies first to the boiling water. This way, the asparagus and broccoli will be firm as well as the softer bell peppers and snow peas. Cooking less also means retaining more vitamins. And since spinach really only needs to be wilted a bit, all it needs is a splash of boiling water as the pasta is drained over it.

I sometimes like to add chickpeas, or black beans, to the pasta salad instead of chicken. And I vary the type of cheese as well- Parmesan, reduced-fat feta, lowfat cheddar, etc.

Even though Jack prefers hot meals (that spoiled man), I work this salad in to the menu one or two times a week for lunch in warmer weather. If I plan a “big” day outside, I will prep the pasta salad ahead of time and refrigerate it until lunchtime, because it holds well for several hours.

Although I would not have believed it would ever come three months ago, spring must be here because I’m making pasta salad again! :)

Excuses, excuses, excuses :)

This month of April has been a totally lost one for me, cooking-wise. We found it necessary to move MIL into an apartment for seniors, and had just over two weeks to locate an appropriate place and make the move. Although she is now moved in and very happy of her new living arrangements, we're rushing to get the old apartment cleaned out by the end of the month. This leaves no time for doing the things that I enjoy, like cooking (although, just for sanity's sake, I have been keeping up with my running to expend frustration!).

I will start posting again in early May. Promise. ;)

Chicken Pho

I love pho. Now, pronounce it correctly, fuh. Seems weird to say at first, but whenever I order it in a Thai restaurant and use the correct pronunciation, the waiter/ waitress will give me a huge smile.

Pho is a wonderful soup, full of delicious flavors and textures that mingle perfectly. Soft rice noodles, crisp bibb lettuce and bean sprouts, salty fish sauce, spicy ginger and cinnamon, and so on. Really a bright and refreshing soup, but you have to use the cilantro and mint and absolutely remember to squeeze fresh lime on before eating. These garnishes truly make pho, well, pho!

Two notes: I added some red bell pepper strips for color (and extra veggie-ness) and more bean sprouts because I was trying to make a dent in a huge bag I had bought last week.

* Exported from MasterCook *

Chicken Pho


Recipe adapted from Cuisine at Home
Servings: 4


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------

40 ounces low-salt chicken broth
1/8 teaspoon ground cinnamon
1/2 teaspoon grated ginger root
12 ounces boneless skinless chicken breast -- sliced into thin strips
4 ounces rice vermicelli
1/2 cup red onion -- thinly sliced
1/2 cup shredded carrot
1/4 cup fish sauce
1/4 cup scallions -- green part only, sliced
1 tablespoon fresh lime juice
12 small bibb lettuce leaves
2 cups bean sprouts
1/2 cup fresh cilantro leaves -- chopped
1/2 cup fresh mint leaves -- chopped
1/4 cup jalapeno chili -- thinly sliced
1 small lime -- cut into wedges


Bring a pot of water to a boil for the vermicelli.


Mix the chicken broth, cinnamon, and gingerroot in a large pot and bring to a simmer over medium heat. Add chicken and cook for 10 minutes.


While the chicken is cooking, stir the vermicelli into the hot water and remove from the heat, stir a few times until the noodles are softened.


Add the red onion and carrot to the chicken broth and cook for 2 minutes. Remove from heat, stir in fish sauce, lime juice, and scallions.


Drain the noodles and divide between 4 large, shallow bowls. Arrange the Bibb lettuce leaves on top of the noodles. Divide the chicken broth, chicken, and vegetables between the 4 bowls. Top with bean sprouts, cilantro, mint, and chili
slices. Serve with wedges of lime to squeeze over.



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Per serving: 209 Calories (kcal); 6g Total Fat; (21% calories from fat); 35g Protein; 16g Carbohydrate; 52mg Cholesterol; 117mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

Greek Chicken Roulades; Creamy Orzo with feta and sun-dried tomatoes

I’ve been happily cooking my way though the recipes in CuisineLite , and the latest was the cover recipe, Greek Chicken Roulades.

This is a great special-occasion recipe, very impressive looking yet quite easy. I made the filling earlier in the day, and also pounded the chicken breasts, so this was very quick to assemble and cook in the evening. The combination of flavors in both this and the side dish, Creamy Orzo with Sun-dried Tomatoes and Feta, is awesome.

As for the orzo, it is cooked in broth (like risotto) instead of being boiled in water. This gives it a creamy texture and nicely compliments the chewy sun-dried tomatoes and soft feta.

I did increase the amount of cornstarch used to thicken the sauce because there was a lot of sauce, and I think that next time I will also decrease the amount of broth to 1-1/4 cups.

A note: although rum is our alcoholic beverage of choice, and we enjoy a glass of red wine (sometimes two!) with most of our dinners, white wine is not often in stock at our home. Because of this I will occasionally buy a bottle of white wine to use in a recipe and then freeze the remaining in ice cube trays, later transferred to a small freezer bag (and labeled!) for future use. The cubes never freeze totally, but otherwise it works quite well. :)

Greek Chicken Roulades with white-wine reduction.

Look for chicken breasts that are at least six ounces in weight - - they’ll be big enough to hold the filling when pounded thin and rolled.

Calories: 389
Makes 2 servings
Total time: 30 minutes

12 pitted kalamata olives, divided
3 Tbsp. fresh bread crumbs (about 1 slice, trimmed of crust, whirled in the food processor)
3 Tbsp minced oil-packed sun-dried tomatoes
1 Tbsp. minced lemon zest
2 gloves garlic
1 tsp. dried oregano
2 boneless, skinless chicken breast halves (6 oz. each), trimmed of fat
2 tsp. extra-virgin olive oil
1/4 cup diced onion
1/4 cup dry white wine
1 ½ cups low-sodium chicken broth
1Tbsp. fresh lemon juice
1 tsp. cornstarch (I used 2 teaspoons)

Dice 6 olives; set aside. Process remaining 6 olives, bread crumbs, tomatoes, zest, garlic and oregano in a food processor until minced.

Using a mallet, pound the chicken between plastic wrap to a thickness of 1/4 inch. Spread olive-tomato filling on chicken and roll; secure with toothpicks.

Sauté roulades in oil in a large nonstick skillet over medium-high heat until browned on all sides, 4-6 minutes. Remove chicken to a plate. Add onion to the skillet; sauté 2 minutes. Add wine; cook until liquid is reduced by half, 1-2 minutes. Add broth. Bring mixture to a boil; add diced olives and chicken rolls.

Cover skillet; reduce heat. Simmer chicken rolls 10 minutes; remove chicken to a plate. Whisk together lemon juice and cornstarch; stir into sauce in skillet. Simmer for 1 minute. Slice rolls; serve with sauce.

Per service with sauce : 389 cal; 10g total fat (2g sat, 6g mono, 2g poly); 102 mg chol; 770 mg sodium; 19g carb (2g fiber, 5g total sugars); 45g protein; 3 mg iron; 64 mg calcium.

Creamy Orzo with feta and sun-dried tomatoes
Start boiling the pasta before making the roulades, then finish the orzo dish while the chicken simmers.

Calories: 293
Makes 2 servings
Total time: 30 minutes

1 ½ cups low-sodium chicken broth
½ cup dry orzo pasta (4 oz.)
2 Tbsp. minced oil-packed sun-dried tomatoes
2 Tbsp. crumbled feta cheese (1 oz.)
1/8 tsp. each kosher salt and ground black pepper

Bring broth to a boil in a small saucepan; stir in orzo. Return liquid to a boil. Cook orzo, uncovered, stirring occasionally, until the liquid is absorbed, 9 minutes. Remove saucepan from heat.

Stir tomatoes and feta into orzo, mixing until feta melts slightly. Season orzo mixture with salt and pepper. Serve with Chicken Roulades.

Per serving : 293 calories; 5g total fat (3g sat, 2g mono, 0g poly); 16mg chol; 424mg sodium; 47g carb (3g fiber, 4g total sugars); 13g protein; 2mg iron; 87mg calcium .

Strawberry Balsamic Chicken with Feta

About 20 years ago, I decided that we should stop eating red meat. I had become more concerned about what Jack and I ate, and was reading various books and magazine articles about the benefits of healthy eating. Here’s the funny part—I was interested in this subject because I was getting older--- 30! :) Imagine...

In any case, we stopped eating red meat. It was difficult at first, and we occasionally “cheated” with a grilled hamburger at a picnic, or pot roast for Sunday dinner, but as we continued it became easier and easier to concentrate on eating more fish and poultry instead of any beef at all. In fact, a couple of years into this, we went out to dinner and Jack’s mouth started to water when our dining companions kept raving about the melt-in-your-mouth prime rib at this restaurant. So he ordered it and ate less than half of his meal, telling everyone that he was full and that it was a huge portion. Yes, it was, but the problem actually was that, to him, the meat tasted heavy and greasy. And he did not feel well for two days afterward (we gave the remaining meat in our “doggie bag” to our dog, who was incredibly grateful!). A few years after that, in autumn, I was craving pot roast. Made with carrots and mashed potatoes and gravy, I just could not get it out of my head. So I bought a piece of meat (I actually had to go online to find out the best cut since it had been so long), and prepared it. It was absolutely delicious and we dug in. Oh my, neither of us felt well for a couple of days afterward. I was bloated and felt sluggish and was a little depressed—the pot roast was so good!

That ended our occasional attempts at eating red meat. We were simply not "used to it" any longer.

An article in Nutrition Action (a health newsletter published by the Center for Science in the Public Interest) in June 2009 only confirmed the reason why I omitted red meat from our diet. A joint study by the NIH and the AARP followed the diets of over a half-million people over a period of 10 years (through questionnaires). The results indicated that, within this 10 year period, those who ate the most red meat (about 5 ounces of red meat a day in a 2,000 calorie per day diet as opposed to those in the low end, who ate about 2/3 ounce of red meat per day on average) were roughly 30% more likely to die, and this was mostly the result of heart disease or cancer.

The entire study is fascinating. I didn’t know this when we started our red meat-less diet, but if we could possibly avoid, or reduce our risk of, heart disease and cancer (especially colorectal, but also prostrate and pancreatic), simply by eliminating red meat from our diet, well, why not? There are plenty of other food options out there!

Most recipes which call for beef or pork can be adapted to use chicken or turkey. Some are easier than others. For example, the following recipe was originally published in CuisineLite as Balsamic Steak with Fruit and Gorgonzola. All I did was to sub grilled chicken breast for the pan-fried tenderloin fillets and use reduced-fat feta cheese for the gorgonzola. One of my favorite summer salads contains grilled chicken, feta, and fresh strawberries, so I knew that this combination would be great. And it was quite good. Jack said that it was excellent.

This is such a quick recipe. Grill the chicken while you make the sauce and slice the strawberries—it couldn’t be easier. I wanted to serve Trader Joe’s Brown Rice Medley as a side, so that was started first (it takes 45 minutes to cook), and I also made green beans sautéed with garlic and finished with a squeeze of lemon juice.

* Exported from MasterCook *

Strawberry Balsamic Chicken with Feta

Servings : 2

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

12 ounces boneless skinless chicken breast -- (2 pieces)

1/2 teaspoon freshly ground black pepper

1/3 cup balsamic vinegar

1 tablespoon strawberry jam -- (rounded)

1/2 teaspoon kosher salt

1/3 cup sliced strawberries

2 tablespoons reduced fat feta cheese -- crumbled

Preheat grill. Spray chicken breasts with cooking spray and sprinkle with pepper. Cook until done.

While chicken cooks, pour vinegar into a small saucepan. Heat over a medium flame until it is reduced and thickened, about 4 minutes. Whisk in the jam and set aside.

Place chicken on serving dish, sprinkle with salt, brush with balsamic glaze. Sprinkle strawberries and feta over top, drizzle with remaining glaze.

Source:

"adapted from CuisineLite"

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Per serving: 259 Calories (kcal); 4g Total Fat; (15% calories from fat); 43g Protein; 11g Carbohydrate; 104mg Cholesterol; 791mg Sodium

Food Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates