The TEN Favorites. Mary Ann Allen

Transcription

1 0 The TEN Favorites Mary Ann Allen 0

2 Eggplant & Zucchini Soup Serves four 1/2 a medium eggplant cubed 1/2 a cup of white or brown rice 1 TBS olive oil 1 small white onion chopped 1/2 a red bell pepper cubed 1 small zucchini sliced 1 small chili pepper chopped (optional) 2 garlic cloves minced 1/2 a tsp. ground oregano Salt & Pepper 6 cups water 1/2 cup white wine 4 Roma tomatoes halved 2 TBS chopped mint

3 1 tsp. chopped Rosemary leaves 2 TBS chopped parsley Place the eggplant into a colander and sprinkle generously with salt. Let it rest in the sink for about twenty minutes. Rinse and pat dry and set aside. Rinse the rice well and set aside. Heat the olive oil and add the onion, bell pepper, zucchini, chili pepper, garlic, rice and eggplant. Mix well and cook for about six minutes until the veggies are softened. Mix occasionally. Add the oregano and season with salt and pepper. Add the water and white wine and mix well. Grate in the tomatoes directly into the pot and get rid of the skins. Mix well and bring to a boil. Cover the pot and reduce the heat. Simmer for about 30 minutes or until the rice is cooked through. Turn off the heat and add the herbs. Serve and enjoy. CALORIES ; FAT 4.59 g (sat 0.65; Mono 2.65; poly 0.71); PROTEIN 5.42 g; FIBER 6.35 g; CARBS g; CHOLESTEROL 0.00 mg; IRON 4.12 mg; Sodium mg; CALCIUM mg

4 Shrimp & Coconut Milk Soup Serves four 4 cups (1 liter) chicken stock 1/2 pound (250 grams) of peeled and deveined shrimp 1 medium ripe tomato 1 small yellow onion peeled 2 large garlic cloves peeled and halved About 1 inch piece of fresh ginger peeled and chopped ml. or 14.5 oz. can of unsweetened coconut milk 1/4 teaspoon ground red chili pepper (optional) 1 tsp. Worcestershire sauce 2 TBS of cornstarch diluted into 1/4 cup water gram or 14 oz. can baby corn or 1/2 a cup diced potatoes or 1/2 a cup of yellow corn kernels

5 Salt & black pepper Lemon wedges and green onion for garnish Place the tomato, onion, garlic and ginger in a food processor or blender with 1/2 a cup of stock and turn into a paste. Set aside. Place half of the shrimp into the processor or blender and add another 1/2 cup of chicken stock. Make a paste and set aside. Place the remaining chicken stock in a pot and add the blended vegetables and shrimp. Bring the broth to a boil, reduce the heat and simmer for ten minutes. Strain the broth and return it to the pot. Add the coconut milk and mix. Add the chili pepper and Worcestershire sauce. Add the diluted cornstarch and mix until the soup starts to thicken. Work on low heat and so not stop stirring until it thickens. Add the baby corn or potato or corn kernels. Add salt and pepper. Be careful not to over salt as the shrimp already has sodium in it so taste it before adding. Add the remaining shrimp and cook for 2 to 3 minutes or until the shrimp starts turning pink. Remove the pot from the heat. The shrimp will finish cooking in the hot soup. Ladle the soup into four bowls and garnish with green onion. Serve with lemon wedges on the sides and enjoy. CALORIES ; FAT 4.24 grs (sat 1.12; mono 1.52; poly 0.72); PROTEIN grs ; FIBER 0.35 grs; CARBS grs; CHOLESTEROL mg; IRON 1.31 mg; SODIUM mg; CALCIUM mg

6 Oven BBQ Chicken Serves six 12 thawed chicken legs - small to medium (larger drumsticks will take longer to cook) 2 TBS olive oil 1 TBS coarse salt 2 tsp. black pepper 1- cup BBQ sauce of choice Heat oven to 400 F (200 C). Rinse and pat dry the chicken (make sure it is completely thawed) and place it in a large roasting pan or a rimmed baking sheet. Drizzle the chicken with olive oil and season it generously with salt and pepper. Place the pan in the oven and bake for 25 minutes. Reduce the heat to 375.

7 Remove the chicken from the oven and brush on both sides and liberally - with barbecue sauce. I like my homemade apple juice bbq sauce but you can use whatever you like. Place the chicken back into the oven and cook for an extra 10 minutes. Remove from oven and brush both sides one more time. Place in oven for an extra 7 to 10 minutes until the bbq sauce caramelizes and the chicken registers 170 degrees on a meat thermometer placed close to the bone. You can also slice the chicken, close to the bone, and if it is pink cook it for longer. I would cook it in 5 minute increments. Whatever you do, make sure your chicken is completely cooked through before serving. All ovens are different so your times might vary. I served mine with broccoli slaw and sweet potato chips. 2 chicken legs - CALORIES ; FAT grs (sat 4.07; mono 8.14; poly 3.27); PROTEIN grs; FIBER 1.54 grs; CARBS grs; CHOLESTEROL 110 mg; IRON 1.67 mg; SODIUM mg; CALCIUM 3.16 mg

8 Curry Chicken with Fruit Serves six 10 small dried apricots 1 whole skinless, boneless chicken breast cubed 2 TBS olive oil 2 TBS curry powder 1 tsp. ground cinnamon 1 tsp. ground paprika 1 tsp. turmeric 1/2 tsp. ground coriander 1 TBS raisins 1 small green apple chopped 1 small onion finely chopped 4 garlic cloves minced 1 TBS of chopped fresh ginger

9 1 small chili pepper chopped 1/2 cup chopped red bell pepper 1 14 oz. (400 ml) can of unsweetened coconut milk 1 cup plain yogurt Salt and Pepper Place the apricots in a small bowl and cover with boiling water. Soak for about ten minutes. Discard the water and chop. Place in a bowl with the raisins and chopped apple. Place all the spices in a small bowl. Generously season the chicken with salt and pepper. Heat one TBS of oil in a skillet and cook the chicken and set it aside. Add the onion to the skillet and cook for about six minutes until it is softened and translucent. Add a little more oil if necessary. Add the garlic and ginger and mix. Cook for about a minute until you can smell the garlic. Make a well in the middle of the onion and add the remaining oil and the spices. Cook them stirring constantly for a minute or two and then mix them into the onion. Add the chili pepper, the bell pepper, the cooked chicken and the fruit. Mix well and add salt and pepper. Mix again. Add the coconut milk and the yogurt. Mix well and bring to a simmer. Taste it to see if you need to adjust the salt. Cover and cook for about thirty minutes at low heat. Serve as is or with steamed rice. Enjoy. CALORIES ; FAT grs (sat 9.80; mono 3.88; poly 0.79); PROTEIN grs ; FIBER 3.96 grs; CARBS grs; CHOLESTEROL mg; IRON 2.53 mg; SODIUM mg; CALCIUM mg

10 Shrimp with Fennel and Tomatoes Serves four 2 TBS unsalted butter 1 TBS olive oil 1/2 cup chopped onion 1 medium fennel bulb chopped 4 garlic cloves minced 4 large tomatoes peeled and chopped 1/4 cup dry white wine or chicken stock 1/2 tsp. ground oregano 1 pound (500 grams) peeled, deveined shrimp 1 TBS chopped fresh basil 1 TBS chopped scallion greens Salt & Pepper

11 Heat the butter and olive oil in a large skillet. Add the onion and cook for about 3 minutes and add the fennel bulb and the garlic. Cook for about 5 minutes until the vegetables are softened. Stir occasionally. Add the tomatoes and mix well. Add the wine or chicken stock, the oregano, salt and pepper. Mix well and cook for about 4 more minutes. Add the shrimp. Flip the shrimp as it changes color so that it cooks evenly on both sides. Do not overcook your shrimp as it will be rubbery. Turn off the heat and garnish with the basil and scallion greens. Serve as is or with pasta or rice. Enjoy! CALORIES ; FAT grs (sat 4.29; mono 4.09; poly 0.83); PROTEIN grs ; FIBER 0.91 grs; CARBS grs; CHOLESTEROL mg; IRON 1.26 mg; SODIUM mg; CALCIUM mg

12 Thai Fish Caked with Red Curry Serves eight 2 pounds of white fleshy fish chopped 2 to 3 tsp. red curry paste 1 cup very finely chopped green beans 2 TBS of very thin strips of Kaffir lime leaves (if you can t find these don t worry) 1 cup whole Thai basil leaves you can use regular leaves if you can t find these ½ TBS fish sauce 1 TBS of sugar 1 egg only if the fish is too dry* ½ cup roasted, salted peanuts ½ cup finely sliced cucumber

13 1 cup sweet chili sauce Vegetable oil Place the fish and the curry paste in a food processor and process until fish is ground. If you do not own a food processor you can squish the fish and mix in the curry paste by hand. You will need to use gloves, as the curry paste is very strong and spicy. Add the fish sauce, sugar, green beans, kaffir lime leaves and basil to the fish. Mix it all up. The fish has to be wet. If it is on the dry side add the egg and mix again. Do not add any salt as the fish sauce and the curry paste already have some. Heat enough oil in a pan to cover the fish patties. Make sure it gets very hot before you start frying them. Otherwise your patties will boil in the oil and get very oily. Make your patties as you add them to the oil. Roll the fish into a ball the size of a golf ball and flatten. Do not over crowd your pan. These need room to puff up. So work in batches. Fry the fish until it is browned and then flip it. Cook until the other side had browned as well. Remove the patties to a paper towel lined plate. The patties will deflate when you take them out of the pan. Place the peanuts in a dry pan and toast them until they have some dark spots. Cool down and place in the food processor. Chop finely. Place some cucumber in a small dipping bowl and cover with sweet chili sauce. Place some chopped peanuts on top. Serve the sauce with your fish cakes and enjoy. This sauce is also used with Thai spring rolls. 1/8th of the fish patties no dipping sauce - CALORIES ; FAT 8.22 grs (sat 0.38; mono 1.16; poly 3.35); PROTEIN grs ; FIBER 0.58 grs; CARBS 4.4 grs; CHOLESTEROL 0.00 mg; IRON 1.58 mg; SODIUM mg; CALCIUM mg Dipping sauce - CALORIES ; FAT 4.73 grs (sat 0.78; mono 2.34; poly 1.37); PROTEIN 2.56 grs; FIBER 0.87 grs; CARBS 13.6 grs; CHOLESTEROL 0.00 mg; IRON 1.15 mg; SODIUM mg; CALCIUM 6.53 mg

14 Eggplant Lasagna Serves six 1 large eggplant sliced lengthwise into thin layers (about the thickness of lasagna sheets) 1/2 pound (250 grams) of ground beef 2 TBS olive oil 1 cup finely chopped white onion (1/2 a large onion) 4 garlic cloves minced 1/4 cup of chopped bell pepper 2 TBS grated carrots 1 28 oz. (794 grams) can of finely chopped or crushed tomatoes 1 TBS dried oregano 3 TBS chopped fresh basil leaves 1/2 cup of shredded Mozzarella cheese

15 1/2 cup shredded Parmesan cheese Salt & Pepper Layer the eggplant slices into a colander and salt each layer. Sit the colander in the sink and allow the eggplant to release its liquid. Heat 1/2 a TBS of olive oil in a skillet and add the beef. Add salt and pepper to the meat and mix. Cook until the beef is browned. Once it is browned drain in a colander inside a bowl to get rid of the excess rendered fat. Wipe down the skillet as you will need it to brown the eggplant. Heat 1 TBS of oil in a pot and add the onion. Cook for 5 to 6 minutes until it softens and starts to lightly brown. Add the garlic and bell pepper and cook for a couple of minutes. Add the grated carrots and mix. Return the ground beef to the pot and mix. Add the tomatoes, some salt & pepper and the oregano and mix well. Bring the tomato sauce to a boil, cover the pot, lower the heat and simmer for about 20 minutes. Heat your oven to 350 degrees F (175 F). Add the remaining oil to the skillet and heat. Discard all the juice that the eggplant rendered and start browning it. Lightly brown one side and flip to brown the other you really only want to soften the eggplant and make pliable and remove it to a paper towel lined dish. Start assembling the lasagna in a 9x9.5 inch casserole dish. You can use a 9x13 but will need to adjust your ingredients a bit. Place a layer of 1/3rd of the meat sauce on the bottom of the pan and top with some chopped basil leaves and some shredded Mozzarella and Parmesan cheese. Place half of the eggplant on top. Repeat the process 1/3rd of meat sauce, basil, cheeses and eggplant. Top it with the rest of the meat sauce, basil and the two cheeses.

16 Place the lasagna in the oven and bake for about 30 minutes or until the sauce is bubbly and the cheese has melted. Remove from oven and allow sitting for about 10 minutes before you slice and serve. CALORIES ; FAT grs (sat 7.32; mono 7.92; poly 01.83); PROTEIN grs ; FIBER 5.74 grs; CARBS grs; CHOLESTEROL mg; IRON 9.42 mg; SODIUM mg; CALCIUM mg

17 Birria Tacos Serves eight FOR THE CHILI SAUCE: 8 dry Guajillo chilies 2 dry Ancho chilies A small piece of peeled white onion 2 large or 4 small peeled garlic cloves 1 small piece (about ½ inch) of peeled fresh ginger ½ tsp. ground cloves 8 whole black peppercorns

18 Stem and seed the dried chili pods and place them in a pot. Cover them with water and let them simmer for about 20 minutes. Don t worry if you have some seeds in there. Transfer the hydrated chilies into a blender and add about 1 cup of the cooking liquid. Add the onion, garlic, ginger, ground cloves and peppercorns. Blend until you have a nice uniform paste. 6 pounds of beefy short ribs bone in ½ a small white onion peeled 2 bay leaves 2 garlic cloves peeled and smashed ½ a tsp. of dried thyme 1 tsp. oregano Salt to taste Trim the ribs by removing the extra fat and the fascia from the back. Leave a little bit of fat on them. Place them in a large pot with the onion, bay leaves and garlic cloves. Strain the blended chilies over the ribs, adding some of the soaking liquid to the sieve. Rinse out the blender with some water and add it to the sieve as well. Don t leave any chilies in the blender. Once you are finished add enough water to cover the meat. Add the thyme, the oregano and the salt and mix well. Push the meat down into the pot and cover it with the liquid. Bring the pot to a boil, cover it and reduce the heat to low. Simmer the ribs for about three hours until the meat is super tender. Remove the cooked beef from the pot shred it, getting rid of bones or any little pieces of fat. While you are doing this allow the remaining sauce in the pot to boil until it is thickened and reduced, about 13 minutes. Return the shredded beef into the reduced sauce and mix it all well. FOR THE SALSA: 10 dry chile Arbol pods 2 tomatoes

19 2 peeled garlic cloves a pinch of oregano Salt to taste ½ a TBS oil Place the chile Arbol and the tomatoes in a small bowl and bring to a boil. Boil for about 10 minutes until the pods are rehydrated. Place the tomatoes and the chilies in a blender, add the oregano and salt and blend them. Heat the oil in a skillet and add the blended chilies and tomato. Add a little more salt and mix well. Simmer for about five minutes, stirring occasionally and turn off the heat. Cool down the salsa and serve it in your tacos. TO ASSEMBLE YOUR TACOS: Corn tortillas warmed Shredded beef Salsa if using Finely chopped white onion Finely chopped cilantro Place two tortillas, one on top of the other, on a plate and add a generous amount of meat in the middle. Top with the salsa, onions and cilantro. Enjoy.

20 Homemade Lemon Ice Cream Serves eight 400 grams (14 oz.) of very cold evaporated milk 397 grams (13.5 oz.) of very cold sweetened condensed milk 3/4 cup freshly squeezed lemon juice 1 tsp. lemon zest Make sure the evaporated and the sweetened condensed milk are in the freezer for about 90 minutes before you start this. It is okay for the milk to be partially frozen. Pour the evaporated milk into a large bowl and beat until doubled in volume. Slowly add the condensed milk and continue beating. Follow with the lemon juice. Add the lemon zest and mix in.

21 Place the lemon cream in a wax paper lined bowl. Cover the bowl with an extra piece of wax paper placing it directly on to the cream. Freeze for a minimum of 6 hours or up to overnight. Serve with fresh fruit it you like. NOTE: This cream is delicious without freezing as well. We love to serve it with fruit salad or any chopped fruit that is in season. CALORIES ; FAT 8.84 g (sat 5.43; Mono 2.60; poly 0.27); PROTEIN 7.70 g; FIBER 0 g; CARBS g; CHOLESTEROL mg; IRON 0.22 mg; Sodium mg; CALCIUM mg

22 New York Cheesecake Serves twelve FOR THE CRUST: 1 1/2 cups (150 grams) of Graham cracker or vanilla wafer crumbs 3 TBS (37.59 grams) white sugar 6 TBS (85 grams) of melted unsalted butter cooled FOR THE FILLING: 3 8 oz. packages (250 grams) of cream cheese at room temperature 3/4 cups (150 grams) of white sugar 2 eggs 1 egg yolk A pinch of salt

23 1 tsp. vanilla extract 1 tsp. fresh lemon juice FOR THE TOPPING: 1 cup (230 grams) sour cream 1/2 a tsp. vanilla extract 1/4 cup (50 grams) white sugar Heat the oven to 350 degrees F (175 C). Grease the inside of an 8- inch (20 centimeters) spring form pan. In a bowl mix the crumbs with the sugar and the butter. Mix until incorporated. Dump the cookies into the pan and press them onto the bottom and the sides with your clean hands. Beat the cream cheese and the sugar in a bowl until you have a nice uniform cream. Add the eggs and the yolk, one at a time, and beat after each addition. Add the salt, 1 tsp. vanilla and the lemon juice and beat until well mixed. Transfer the cream cheese mixture into the pan on top of the crust. Spread it out evenly with a spatula. Place the pan in the oven and bake for about 45 minutes. While the cake is baking make the topping by whisking the sour cream with the sugar and 1/2 tsp. vanilla in a bowl. Remove the pan from the oven and let it cool down for about 5 minutes. Reduce the oven to 325 degrees F (162 C). Spread the topping evenly on the cheesecake and return it to the oven for an extra 15 minutes or until the sides of the cheesecake are firm but the middle remains a little wiggly.

24 Cool the cheesecake completely and cover with some aluminum foil without touching the filling. Place it in the fridge and let it chill overnight. The next day, remove the cheesecake from the fridge and unmold. Slice and serve. This dessert goes beautifully with fresh, sliced strawberries. CALORIES ; FAT grs (sat 7.22; mono 3.85; poly 0.77); PROTEIN 3.95 grs ; FIBER 0.35 grs; CARBS grs; CHOLESTEROL mg; IRON 1.26 mg; SODIUM mg; CALCIUM mg

25 BONUS RECIPE: Grilled Cheese with Caramelized Onions, Spinach and Tomatoes Serves two 1 TBS unsalted butter +more for the bread 1 tsp. oil 1 small red onion sliced 1/4 tsp. sugar 1 TBS balsamic vinegar 4 pieces of bread your choice 1/2 cup shredded cheese can be Gruyere, Cheddar, Edam, Mozzarella or

26 any cheese that melts well 4 slices peeled tomato Spinach leaves Salt Melt the butter with the oil in a skillet. Add the red onion and stir. Allow the onions to cook at low heat for about 15 minutes until the onions start to brown. Add the sugar and the vinegar. Mix and continue cooking for another 10 minutes or until the onions are caramelized. Set aside. Generously butter one side of the bread. If your skillet is big enough you can make both sandwiches at a time. If not make each one individually. Place the bread into the same skillet you cooked the onions in, butter side down. Place 1/8th cup of the shredded cheese on each slice of bread and top one side with half of the onion and the other with two slices of tomatoes. Lightly salt the tomatoes and top them with a few spinach leaves. Flip one side of the sandwich on top of the other one and press it down a bit on to the skillet. Flip it one more time, press it down and remove it. Cut your sandwich on the diagonal and enjoy. CALORIES ; FAT g (sat 10.57; Mono 9.09; poly 1.25); PROTEIN g; FIBER 7.90 g; CARBS g; CHOLESTEROL mg; IRON 2.81 mg; Sodium mg; CALCIUM mg 2015 TheFrugalChef.com