Herb Roasted Potatoes

Roasted potatoes are a nice hearty side dish, super easy, and a fantastic way to make a meal a bit more substantial.  These potatoes have great flavor and are really light on prep work - this is a dump-and-run kind of side dish.  Hmm, that doesn't sound all that delicious....but it is!

6 large potatoes, washed and quartered
6 onions, quartered
4 cloves garlic, peeled and halved
1/3 cup olive oil
1/2 tsp ground pepper
1 Tbsp parsley flakes
1 tsp dry basil or 1 Tbsp fresh, coarsely chopped basil
1/4 tsp dry thyme
1/4 tsp salt

Preheat oven to 375 F.

In a large bowl, combine potatoes, onions, and garlic; drizzle oil over mixture.  Toss to coat well.  Add herbs, salt and pepper; toss to combine.  Pour potato mixture into shallow, foil-lined baking tray.  Bake on center rack for 1 hour, or until fork-tender, stirring twice to keep potatoes from sticking to the tray.

Makes 6 servings.

NOTES:
(a)  If you aren't digging the herb thing (and, despite what the British seem to think, the 'h' IS silent), omit and replace with 1/4 tsp paprika and 1/4 tsp cayenne, or season only with salt and pepper.  To make rosemary potatoes, replace all other herbs with rosemary.  Easy, eh?
(b)  Leave the skins on the potatoes!  Without them, they can get mushy really quickly.  Just make sure you give your potatoes a good scrub before quartering them, especially if you're using Idahos (Yukons or reds require less scrubbing).

Pistachio Pesto

Okay, I have a new favorite TV show and a new hero: Giada de Laurentiis and "Everyday Italian" on the Food Network (this is a slightly adapted pesto recipe from her show).  I've only recently discovered that pesto is the sauce of the gods - great on pasta, on crostini, or in a veggie slaw (I used it in a fennel slaw - SO good!).  And since pesto seems to be on the expensive side when you buy it in the store, this seems like a much better option to me!

1 cup (lightly packed) flat-leaf parsley
1 cup (lightly packed) basil
3/4 cup shelled and toasted pistachios
1 Tbsp fresh thyme leaves
3 garlic cloves, peeled
1 cup shredded parmigiano reggiano
1 cup extra-virgin olive oil
1 Tbsp fresh lemon juice
freshly ground black pepper

Combine parsley, basil, pistachios, thyme, parmagiano reggiano and garlic in a blender; pulse several times to blend.  With blender on lowest setting, slowly pour olive oil into the mixture.  Add lemon juice and pepper; blend another 10-15 seconds.

Makes 3 cups.

NOTES:
(a)  The lemon juice makes the strong taste of olive oil a little less overwhelming.  You can add up to another 1/2 Tbsp if the lemon juice is still too strong.
(b)  Raw garlic can be a bit overwhelming too.  Use 3 cloves if they're normal to small-ish.  If the cloves are big, only use 2!  You can always toss in another later if you feel the pesto needs it.
(c)  Adding salt isn't really necessary, depending on personal preference and the type of pistachios you use.  I could only find pre-salted and grilled pistachios at the ol' Carrefour, so I didn't add any salt.  You can add 1/4-1/2 tsp if you feel it really needs it, though.
(d)  Pesto is strong and a little goes a long way.  Since this recipe yields alot, try pouring half of it into 2 ice trays and freezing it.  Once frozen, transfer the pesto cubes to a resealable plastic bag and keep them in the freezer for easy pasta-sauce later.  1-2 cubes would be plenty for a single portion of pasta!

Thai Meatball Curry

Curry is usually a safe dish for my mostly-British employers (because, as we all know, Britain is known for its curry -- thank you, imperialism!).  Meatball curry is a good way to ease the hesitant among us into this delicious Indian dish.  The flavor of this dish isn't overly spicy, and serving it over steamed rice keeps it on the healthy side.  The sauce is warm and delicious and does a great job of sneaking veggies onto the plates of young'uns.  Gotta love that.

Meatballs:
1 lb (500 kg) ground beef
2 onions, finely chopped
2 cloves garlic, minced
1/2 Tbsp fresh ginger, minced
1 Tbsp garam masala
2 Tbsp tomato ketchup
1/3 cup chopped fresh cilantro
1/4 tsp salt
2 Tbsp oil
Curry:
2 Tbsp olive oil
1 onion, finely chopped
2 tsp curry paste
2 cloves garlic, minced
1 cup coconut mil
1 cup vegetable stock
2 Tbsp fish sauce
1 Tbsp brown sugar
1/2 tsp salt
2 cups fresh green beans, trimmed and halved
2 carrots, thinly sliced
1 green onion, sliced 1/4" diagonally
2 Tbsp cornstarch mixed to a paste with 2 Tbsp water
2 Tbsp lemon juice

Makes 4 servings

For meatballs, preheat oven to 375 F.  Combine all ingredients except oil in large bowl and mix well.  Form the mixture into 1-1 1/2 Tbsp-sized balls.  Heat oil in a large skillet; add meatballs and cook over med-hi heat for 7-8 min, turning occasionally to evenly brown on all sides.  Transfer meatballs to foil-lined baking sheet and cook for 10-12 min, or until inside is no longer pink.  Set aside on paper towel-lined plate and tent with foil to keep warm.

For curry, heat oil in a large saucepan over medium heat and cook onion for 5 min. until soft.  Add curry paste and garlic and cook, stirring, for a minute.  Add coconut milk, stock, fish sauce, sugar and salt, then bring to a boil.  Add carrots and green beans and simmer covered for 12 min.  Add cornstarch mixture; stir continuously until curry thickens.  Gently fold in meatballs and green onion and cook covered for 2 min.  Add lemon juice and stir once; serve over rice.

NOTES:
(a)  You want to almost completely cook the meatballs before adding them to the curry, but make sure they aren't overdone.  They'll continue to cook a bit while tented under the foil, and they'll cook a bit more once you add them to the curry. 
(b)  If you want to serve one pot 'o' curry to both meateaters and vegetarians, leave out the meatballs and add them individually to each plate, spooning some of the curry sauce over them once they're on the plate. 

Mediterranean Falafel

If you can make meatballs, you can make a falafel.  It's a nice vegetarian kebab alternative, full of festive, middle eastern flare.  This is an adapted recipe, but I dig it more than the standard old falafel.  Good times for all!

2 eggs
1/2 cup dry bread crumbs (Panko work best)
1/2 cup chopped walnuts
1 medium carrot, shredded
1/3 cup crumbled feta cheese
1/4 cup coarsely chopped Greek olives (kalamata, for example)
4 sprigs fresh cilantro (or 1/2 Tbsp dry, if fresh isn't available)
1 Tbsp fresh lemon juice
2 garlic cloves, minced
1/4 tsp each salt and pepper
1 can (15 oz/425 g) chickpeas, rinsed and drained
1 cup dry bread crumbs for dredging
1 Tbsp almond powder
1/2 cup cornmeal
1 tsp ground cumin
1/4 tsp ground turmeric
1/8 tsp chili powder
1/8 tsp cayenne
pinch each salt and pepper
6 pitas

Makes 5-6 servings

In a food processor or blender, combine the first 11 ingredients; cover and pulse 4 times.  Add chickpeas; pulse until chopped.  Refrigerate for at least 45 minutes.

In a bowl, combine 1 cup bread crumbs, almond powder, cornmeal, cumin, turmeric, chili powder and cayenne; season with salt and pepper to taste.

Preheat oven to 350 F.  Form chickpea mixture into tablespoon-sized balls and dredge in bread crumb/cornmeal mixture, covering the balls completely in the dry ingredients.  Place breaded balls on a parchment lined cookie sheet until all of the chickpea mixture has been rolled.  Heat 3 Tbsp olive oil in a large skillet over medium heat.  Add half the falafel balls and cook for 5-6 min, turning balls through out for even cooking.  Place cooked falafel balls back on the cookie sheet.  Cook the second batch of falafel balls in the skillet, adding 1 Tbsp olive oil, if needed; place second batch on cookie sheet once completed.  Cook falafel balls for 8-12 min, checking to make sure they don't burn.

Toast pitas; slice halfway along seam of toasted pitas and fill with tzatziki, lettuce, tomato, onion, and 3 falafel balls. 

Notes:
(a)  Yes, this is essentially the same recipe as the chickpea and walnut burgers (except I use fresh cilantro instead of parsley).  In a pita, the balls are easier than a pattie -- plus, telling people you're having falafels at your next picnic just sounds cooler than burgers.
(b)  Like homemade meatballs, these can be made and frozen for later use.  In this format it's easier to end up with extras, so let any extras cool down, seal them in a ziplock, and pop in the freezer.  (Reheat by baking for 10 min in a 375 F oven.....or until they aren't frozen anymore)

Stir-fry sauce

Stir-frys are an excellent way to do two things I love: 1) Clean out the fridge of random bits of veggies, and 2) Eat cheap.  And it doesn't hurt that they're delicious.  This is a simple stir-fry sauce and method that's pretty much idiot-proof, which is good for me because, while I've known how to properly make guacamole since infancy, the Rankin household didn't do alot of Asia cuisine growing up.  I'm working on catching up.

2 tsp dark soy sauce
2 tsp garlic, minced (about 2 cloves)
1 tsp brown sugar
1 tsp sesame oil
1/8 tsp red pepper flakes
2 Tbsp toasted sesame seeds

Makes 2 servings

In a small bowl, whisk together all ingredients except sesame seeds and set aside.  For a stir-fry, chop up about half a cup of your two favorite veggies (broccoli and carrots work well, just make sure the carrots are thinly sliced).  Heat 2 Tbsp olive oil in a wok or large skillet over med-hi to hi heat.  Stir-fry for about a minute.  Then add 1/4 cup veggie broth, reduce heat and simmer covered for 5 minutes.  Add the soy sauce mixture and turn heat back up; stir-fry for another minute or two, or until most of the liquid has evaporated.  Remove from heat and stir in sesame seeds.  Serve over steamed rice.

NOTES:
(a)  The good thing about stir-frys is that they can be adapted easily.  If you have and want to use more veggies in your dish (sliced mushrooms, onion, green beans, etc), double the sauce recipe.  If you want to make it lower in sodium, add more veggies but leave the quantity of sauce the same. 
(b)  Where extra sauce comes in handy is when you need to flavor your bland rice.  By cooking your rice in equal parts water and veggie stock instead of only water, you eliminate the need to use quite so much soy sauce.
(c) Turning this into a meat dish is easy.  Cube about half a pound of meat (chicken, pork, beef, or shrimp would all work fine) and sautee them in 1-2 Tbsp olive oil in a separate skillet.  Then add your meat at the same time you add the soy sauce mixture to the stir-fry mixture. 
(d)  For my recipe, I made a thin, plain omelette (just eggs, salt and pepper).  When my omelette was cooked, I removed it from the skillet, rolled it into a cigar shape, cut it diagonally 1/4" thick, and folded it into my stir-fry after the sesame seeds.  If you do this, make sure you allow about 5 min. for your rolled omelette to cool before cutting it and adding it to the dish or else it unrolls and doesn't look quite as nice.

Zesty Veggie Enchiladas

"My" kids (the 2 multinational, expat-ish, England-type children I nanny) are huge fans of Tex-Mex and request it at least once a week.  However, my she-boss is extremely health-aware and insists on balanced, nutritional meals.  Tex-Mex doesn't always fit the bill.  My first go at enchiladas were delicious, to be sure, but were deemed "stodgy," which I gather is along the lines of heavy or soggy.  In any event, it's not a compliment.  THIS recipe is not stodgy; I daresay it's come darn close to receiving Madame's stamp of approval.  I tweaked this from a recipe I found in the Better Homes and Gardens "Ultimate Casseroles - March 2010" magazine.  It's healthy, vegetarian, and a great new twist on your standard enchiladas!

1 1/3 cups water

1/2 cup dried brown or puy lentils, rinsed and drained

Nonstick cooking spray (or olive oil)

8 7-8" flour tortillas

2 medium carrots, thinly sliced (about 1 cup)

2 small zucchini or yellow summer squash, quartered lengthwise and sliced (2 cups)

1/2 large onion, diced

1 tsp ground cumin

1 8-oz can tomato sauce

1 cup shredded reduced-fat Monterey Jack cheese (4 oz)

Dash bottled hot pepper sauce (optional)

Salt & Pepper

1 cup chunky tomato salsa

Fresh coarsely chopped cilantro (optional)

In a medium saucepan, combine the water and lentils.  Bring to a boil; reduce heat.  Simmer, covered, about 30 min, or until tender; drain.

Meanwhile, preheat oven to 350 F.  Coat a 2-qt rectangular baking dish with cooking spray (or wipe 1-2 Tbsp of olive oil around the bottom); set aside.  Stack tortillas and wrap tightly in foil.  Bake about 10 min or until warm.

Lightly coat a large skillet with cooking spray; heat over medium heat.  Add carrots; cook and stir for 2 min.  Add zucchini, onion, and cumin; cook and stir for 2-3 min or until vegetables are crisp-tender.  Remove from heat.  Stir in cooked lentils, tomato sauce, 1/2-3/4 cup of cheese, and hot pepper sauce (if desired; 3-4 dashes).  Add 1/8 tsp freshly ground black pepper and up to 1/4 tsp salt, if needed.

Divide lentil mixture among warm tortillas; roll up tortillas and arrange, seam side down, in the prepared baking dish.  Sprinkle with the remaining 1/4 cup of cheese.  Spoon salsa over tortillas.

Bake, uncovered, for 15-20 min or until heated through.  Top with 1-2 tsp cold salsa; garnish with cilantro, if desired.

Makes 4 servings.

**401 cal, 10 g fat (4 g sat fat), 20 mg chol, 88g mg sodium, 58 g carbs, 3 g fiber, 21 g pro

NOTES:

(a)  Adding a tsp of vegetable bullion to the water you cook the lentils in gives them just a little added kick (and means you probably won't need to salt as much later). 

(b)  A trick my mom taught me about heating up tortillas: rip of 2 lengths of paper towels.  Wad up the paper towels and run them under the faucet, getting them completely wet.  Lightly wring them out (just so they aren't dripping); un-wad and lay flat.  Place your stack of tortillas on one damp paper towel and fold the other one over.  Place the stack in the microwave and heat for 45 sec.  Add time in 10 sec increments if your tortillas aren't soft and warm enough.

(c)  Go light on the salsa when you back the tortillas (to prevent them from getting too moist and, consequently, "stodgy").  About 1 Tbsp on each tortilla is perfect - add an additional spoonful of cold salsa to each serving when it comes out of the oven.

(d)  The cheese in this recipe is good for flavor, of course, but it's also really helpful in holding the lentil and veggie mixture together.  If you want to cut back on fat, get reduced-fat cheese and omit the cheese sprinkled on top of the tortillas before they go in the oven, but DON'T skip the cheese in the filling!

Mexican Rice

When I first arrived in France last April, I went through a period of Tex-Mex withdrawal.  Some things I could manage (guacamole) or whip up in a MacGyver-meets-Julia Child type of way (chicken fajitas), but certain elements of a quintessential Tex-Mex meal were missing: salsa, Mexican rice, refried beans, and queso.  Since those first frightening months I've conquered three of these four items (queso still eludes me....).  This is a recipe for Mexican rice that's ridiculously easy, delicious, and can be vegetarian/vegan.  And, yes, it's received two enthusiastic kid stamps of approval.

1/2 cup chopped onion (about half a large onion)

1/4 cup chopped green (yellow or orange also work well) bell pepper

1 large garlic clove, minced
2 tsp olive oil

1 cup long grain rice

1 can (15 oz) diced tomatoes with liquid

1 tsp chilli powder

1/4 tsp ground cumin

1/2 tsp salt

1 1/2 cups broth

1/3 cup coarsely chopped fresh cilantro

1 avocado, halved lenthwise and sliced in 1/4" sections

Heat oil in a heavy skillet over medium heat; saute the onion, bell pepper, and garlic until onion is soft, about 3 min.  Add rice to skillet and cook over med-hi heat until rice is browned.  Add tomatoes, chilli powder, salt, and broth.  Bring to a boil; cover, lower heat, and simmer until the liquid has been absorbed (18-20 min).  Taste and add up to 1/4 tsp salt, if needed.  Garnish with fresh cilantro and sliced avocado.

Makes 6 servings.

NOTES:

(a)  Stir the rice continuously during the browning process to ensure none of the rice burns.  It's okay for some grains to get darker than others, but a burned taste stays with the rice and ruins the whole dish.

(b)  Any broth will work - I prefer vegetable, but if you're pairing this rice with chicken fajitas, it's a good idea to use chicken stock.  Likewise for beef tacos or steak fajitas (beef broth is best).  Fish tacos?  I'd go back to the veggie stock.

(c)  To give the rice an added kick, add 2 jalapenos, seeded and chopped, to the skillet when you saute the onion and garlic. 

(d)  Green bell peppers have the least nutritional value of any bell pepper, so if you have a yellow or orange bell pepper, go for that one.  The green contrasts nicely with the color of the rice when it's finished, but if you toss in some diced jalapenos you'll get the same lovely effect without sacrificing nutritional value.  And, let's be honest, nutrition is what Tex-Mex is all about.

Moroccan Couscous

I adapted this recipe from Alicia Silverstone's new book, "The Kind Diet" (which I REALLY want!  Amazon.fr, why are you so slow and difficult?!).  This could certainly be a stand-alone dish for lunch, but I wouldn't recommend letting it fly solo for dinner.  I paired it with a nice chickpea dish and stir-fried pork (vegetarians and vegans: feel free to leave out the pork - as a meal, it's not a necessary component!). 

2 cups roughly chopped arugula (ie. rocket, roquette)

1 1/2 cups yellow onion, large dice (about 2 medium)

1 1/2 cups carrots, halved lengthwise and chopped to 1/4"

1 1/2 cups zucchini (courgette), quartered lengthwise and chopped to 1/4"

4 garlic cloves, quartered

1 red onion, halved and sliced

2 1/4 Tbsp extra virgin olive oil

Fine sea salt
1 1/2 tsp freshly ground black pepper

1 3/4 cups vegetable broth

2 Tbsp unsalted butter
1/4 tsp ground cumin
1/2 tsp saffron threads

1 1/2 cups couscous (whole wheat, if available)

2 scallions, white and green parts, chopped

Preheat the oven to 375 F.

Place onion, carrots, zucchini, garlic and red onionin a ziplock bag.  Add olive oil, 1 tsp salt, and 1 tsp pepper; toss to coat.  Lighty coat a baking sheet with nonstick cooking spray and spread the veggie mixture out on it.  Roast for 25-30 min, turning once with a spatula about midway through.

While the vegetables roast, bring the vegetable broth to a boil in a saucepan.  Remove the pan from the heat, and stir in the butter, remaining 1/2 tsp pepper, cumin, saffron, and salt (about 1/4 tsp) if needed.  Cover the pan and steep for 15 min. 

Return the vegetabe broth to the heat and bring to a boil; scrape the roasted vegetables and their juices into a large bowl and add the couscous, folding over four times.  Pour the vegetable broth, all at once, over the couscous mixture immediately.  Cover tighly with a plate or glass cutting board and allow to stand for 15 min.

Fold in arugula.  Add scallions; toss the couscous and vegetables with a fork, and serve.

Makes 6 servings.

NOTES:
(a)  Alicia Silverstone's version calls for 2 cups peeled, cubed butternut squash instead of the arugula, garlic, and red onion.  My petite charge doesn't like squash, so I replaced it with this other stuff.  Quartering the garlic doesn't let it overpower the rest of the veggies, and the red onion likewise just adds to the flavor. 
(b)  To shift this from "Moroccan" to more generic Mediterranean, omit the saffron (which is both incredibly expensive and adds a distinct flavor "western" masses might not particularly enjoy) and add a tsp freshly grated ginger, 1/2 tsp crushed red pepper flakes and 1/2 tsp ground turmeric to your bag 'o' veggies before roasting.
(c)  It's important to add the boiling vegetable broth to the couscous/veggie mixture as soon as it begins to boil (don't wait for a rolling boil).  You don't want any to escape in evaporation - it all needs to go on the couscous!
(d)  The rocket gives a nice contrasting kick in this dish and is loaded with vitamin C and potassium, so don't leave it out if you can help it!

Spicy Stir-Fried Pork with Garlic and Chiles

This is an incredibly easy way to bust out a quick, Asian-themed dinner.  I found this recipe in "America's Test Kitchen - Winter 2010" and have cooked it in a couple different ways over the last month or so.  It's easy to sub out meats or veggies based on what's in the fridge, and the spice level can easily be cranked up or toned down, depending on personal preference.  It's fairly high in sodium, so be sure to pair it with less salty sides (though I made it with couscous and chana masala - a Mideast/Indian/Asian multipak - with no problems).  I recommend plain white or brown rice and steamed broccoli (tip: drizzle a few drops of olive oil and fresh squeezed lemon on your broccoli instead of salt & pepper!).  Even Asian-weary eaters will enjoy this recipe (Mom....)!

1 1/2 Tbsp reduced-sodium soy sauce

1 1/2 Tbsp fish sauce
1 1/2 Tbsp lime juice

1 1/2 Tbsp brown sugar

1 large pork tenderloin (about 1 lb/450 g), sliced crosswise into 1/4" pieces

Salt & pepper

2 Tbsp olive oil

1 red bell pepper, seeded and sliced thin
2 jalapeno chiles, seeded and sliced thin

4 garlic cloves, minced

2/3 cup chopped fresh basil

Whisk soy sauce, fish sauce, lime juice, and sugar in bowl until sugar dissolves.

Pat pork dry with paper towels and season with salt and pepper.  Heat 2 tsp oil in large nonstick skillet over med-hi heat until just smoking.  Brown half of pork, 1-2 min per side.  Transfer to bowl and repeat with additional 2 tsp oil and remaining pork.

Add bell pepper, jalapenos, and remaining oil to empty pan and cook until just softened, about 3 min.  Add garlic and 1/2 tsp pepper and cook until fragrant, about 30 sec.  Return pork and any accumulated juices to pan.  Stir in soy sauce mixture and cook until slightly thickened, about 1 min.  Off heat, stir in basil. 

Makes 4 servings.

NOTES:
(a)  Boneless, skinless chicken breast works well in this dish.  If using chicken, I recommend dicing into 1" cubes; put the raw chicken, 2 tsp olive oil, and 1/2 tsp crushed red pepper flakes into a ziplock bag and turn over repeatedly to coat.  I've found this makes it easier both to keep the chicken from sticking to the pan as much, and keeps the oil from popping as much.  When using cubed meats like this, remember to 1) make sure your pan is hot, and 2) NOT TO TOUCH THE MEAT!  It's tempting to start stirring immediately, but this will tear up your meat.  Wait a couple minutes until the part touching the pan has cooked to the point where it comes up easily.
(b)  Fish sauce, like soy sauce, is pretty salty.  I'd recommend slightly less than 1 1/2 Tbsp fish sauce.  I'd also go slightly under the 1 1/2 Tbsp lime juice, especially if you're using bottled lime juice.  It can be a bit overwhelming.
(c)  Bell peppers are a must for this dish, but any color will due (go for orange, yellow, or red when possible - they have higher nutritional value than green).  Red contrasts the nicest with the rest of the dish.
(d)  The soy sauce, fish sauce, lime juice and brown sugar mix is a pretty good go-to sauce for any stir-fry!  If you reserve the sauce for only the veggies, you can add more of the latter - I'd recommend broccoli, sliced onion, carrots (1/4" thick) and snap peas. 
(e)  For a little added kick, mix 2 tsp freshly grated ginger when you add the garlic and pepper. 

Dijon Lentil and Sausage Casserole

This is a recipe I found in the Better Homes and Gardens "Ultimate Casseroles" magazine.  This is a tasty, healthy dish that's good for leftovers.  I have to be honest, by cooking skills are not awesome enough to make this one particularly pretty on a plate - it likes to fall apart - but a shallow bowl would work perfectly!  This has some pretty grown-up flavors in it, so I'd be cautious if trying to serve this casserole to anyone under 10!

1 14-oz can reduced-sodium chicken broth

1 cup water
8 oz fresh green beans, trimmed and cut into 2" pieces (about 2 cups)
2 medium parsnips, peeled and cut into 1/2" slices

3 medium shallots, halved, or 1 medium onion, cut into thin wedges

8 oz smoked cooked turkey (or pork) sausage, cut lengthwise and coarsely chopped

1 1/4 cups dried red or puy lentils, rinsed and drained

1/3 cup dry white wine or reduced-sodium chicken broth

2 Tbsp Dijon-style mustard
2 tsp snipped fresh thyme or 1/2 tsp dried thyme, crushed

4 cloves garlic, minced

1 1/2 cups coarse soft whole wheat bread crumbs

1 Tbsp olive oil

1/4 cup fresh flat-leaf parsley, coarsely chopped

2 tsp finely shredded lemon peel
Lemon slices to garnish (optional)

Preheat oven to 400 F (200 C).  In a large saucepan, combine broth and the water.  Bring to boiling.  Add green beans, parsnips, and shallots.  Return to boiling; reduce heat.  Simmer, covered, for 8-10 min or just until vegetables are tender.  Remove from heat.  Stir in sausage and lentils.  In a small bowl, combine wine, mustard, thyme, and 2 cloves of garlic; stir into sausage mixture.

Transfer sausage mixture to an ungreased 2-qt casserole.  Bake, covered, for 25-30 min or just until lentils are tender.

Meanwhile, in a medium bowl, toss together bread crumbs and oil.  Sprinkle over sausage mixture.  Bake, uncovered, about 10 min more or until mixture is heated through and crumbs are lightly browned.

In a small bowl, combine parsley, lemon peel, and the remaining 2 cloves of garlic.  Sprinkle over individual servings; garnish with lemon slices, if desired.

Makes 8 servings.

**236 cal, 5g fat (1g sat fat), 20mg chol, 577mg sodium, 31g carb, 12g fiber, 15g pro

NOTES:

(a)  This dish works best when you use a bigger, shallower casserole dish.  It also makes it considerably easier to dish up.

(b)  I didn't have parsnips, so I substituted sweet potatoes.  You could also use carrots and be just fine.  The important thing is to make sure the slices are 1/2" thick.  Otherwise they'll be too soft and get mushed up when you try to add the sausage and lentils, which is not a pretty sight (and will probably make it more difficult to convince kids to eat - mushy veggies seem to scare children over the age of 2). 

(c)  To prevent the green beans from getting overcooked and turning a sickly shade of brown (as well as losing the bulk of their nutrients), either add them 4 min after you start the parsnips and shallots (or onions, both work well), or steam them separately and add them to the top of the dish after you've poured the sausage, lentil, veggie combo into the casserole. 

(d)  Red lentils are tough to find in France for some reason, and coral lentils simply won't work with this recipe - they get soft and turn to mush long before the dish is done.  I used Puy lentils (which are simply French green lentils), which worked well, though they require a tad more cooking time than the recipe calls for.  If you're using green or brown lentils, try soaking them for up to half an hour after you've given them a good rinsing.  No one wants a casserole featuring crunchy lentils.

(e)  This is an easy dish to turn vegetarian while maintaining (and increasing) all the health benefits, as well as the presentation of the dish.  Remove the sausage, replace the stock with vegetable stock or bullion, and serve with a half cup of brown rice.  The rice and lentil combo are a balanced source of protein.  In addition, add 1/2 cup reduced-fat shredded white cheese (emmental or comte would work nicely) to the lentil and veggie mixture before transferring to the casserole.  This both adds flavor and helps the dish maintain its shape for serving.

(f)  Ensure there's only a light topping of bread crumbs, not an impenetrable shield.  Otherwise they don't cook evenly and end up flying everwhere when you try to serve.

(g)  The white wine is far superior to either water or chicken stock when mixed with the mustard and thyme.  Since it's dijon mustard, it needs the dry kick of the wine to balance the powerful taste of the dijon.

(h)  Sprinkle the parsley, lemon peel, and garlic mixture over individual servings.  Otherwise it gets lost in the belly of the casserole when you try to serve it up.

Lentil and Tomato Soup with Grilled Cheese 'n' Arugula

Today I had a youngun home sick with a cold, congestion, and fever.  We all know soup is a standard go-to for colds, and this one I found to be particularly well-balanced, healthy, and high in both protein and iron (with a bit of Vitamin C thrown in on the side, just for good measure).  By adding the grilled cheese on the side, I got a nice healthy lunch and a happy sick kid.  Not a bad day!

1 cup brown or puy uncooked lentils, rinsed

7 cups water

1 Tbsp olive oil

2 medium sized onions, chopped

4 cloves garlic, minced

2 cups stewed tomatoes with juice
2 tsp salt

1 tsp cumin

1 tsp ground coriander
1/2 tsp pepper

1/8 tsp cayenne

1/4 cup white rice, uncooked

1/4 cup lemon juice

4 pieces whole wheat bread

12 slices Gruyere or Comte cheese
1 cup arugula (roquette/rocket)

Preheat the oven to 350 F (180 C).  Place lentils and water in a saucepan and bring to a boil.  Cover and cook over med-lo heat for 25 min.

Meanwhile, in a frying pan, heat oil and saute onions and garlic until they turn golden brown.  Stir in tomatoes, salt, cumin, coriander, pepper, cayenne, and rice and saute for another 5 min.

Stir the frying pan contents into the lentils and bring to a boil.  Cover and cook over low heat for 20 min or until rice and lentils are well-cooked (if necessary, add an addition cup of water and 1tsp vegetable bullion to the saucepan).  Stir in lemon juice.

While the soup cooks, toast all 4 pieces of bread in a toaster until warm and just crunchy.  Place two pieces of toast on a baking sheet and top with 3 slices of cheese; top the cheese with half a cup arugula, followed by another 3 slices of cheese.  Place one piece of toast on top of each sandwich and heat in the oven for 10 min.  Cut diagonally and serve with soup.

Makes 8 to 10 servings.

** 115 total calories per serving, 2 grams of fat per serving (soup only)

NOTES:
(a)  Lentils are one of the best vegetable sources of iron.  They also provide a complete protein dish when mixed with rice.
(b)  Arugula (or "rocket," if you're in England, Australia or New Zealand, and "roquette," if you're in France) is a great source of both Vitamin C and potassium.  It has a very strong flavor, so pairing it with a milder cheese like comte or gruyere (which has a nutty taste) -white cheeses; comte is French, gruyere is Swiss - balances the arugula. 
(c)  If I had a toaster oven, that would be a MUCH easier way to make this grilled cheese.  A regular oven will work, though.  The key is to avoid the old frying pan if possible.  I like to toast these sandwiches in the oven for 10 min to get the outside perfectly crisp, then nuke the sandwiches for 20 seconds in the microwave to get the cheese more melted without burning the bread.  This is especially useful with cheeses like comte, gruyere, and beaufort because they melt more slowly.  Microwaves are a beautiful invention.
(d)  If you're cooking this soup as a cold remedy, go light on the cayenne.  Spicy foods can inflame an already irritated throat.  However, if you just want a Middle Eastern-y soup with some kick, feel free to add some diced peppers, crushed red pepper, or an additional 1/4 tsp cayenne!

Green Chile and Chicken Enchiladas

I saw this recipe on an episode of "Cook Yourself Thin," a show which takes people's favorite (and usually unhealthy) recipes and reworks them in a healthier way.  I had to improvise a bit since France isn't know for its extensive Mexican product selection (the guy at the "Fromage" counter at the Carrefour had actually never heard of Monterey Jack cheese -- so sad in this day and age!).  Instead of your usual rolled enchiladas, this recipe uses layered corn tortillas in a lasagna-inspired method.  It's simple, can be amended as necessary, is quite tasty, and reasonably healthy.  Gotta love that!

2 roasted poblano peppers

1 bunch of cilantro, stems removed, or 1 tsp dried coriander

1 lime, zested and juiced

2 cloves garlic

3/4 cup chicken broth

1 tsp salt

1/4 tsp freshly ground black pepper

12 corn tortillas

1 cup cooked black beans, mashed or blended til smooth

3 cups boiled chicken, shredded

3/4 cup reduced-fat shredded cheese (ie. Mexican-style, Monterey Jack, cheddar)

2 scallions, green parts only, chopped

1/2 cup fresh tomato salsa

Fresh cilantro, chopped (optional)

1 lime, cut into wedges, for garnish (optional)

Makes 4 servings.

** <456 calories per serving

Preheat oven to 425 F (220 C).  Lightly oil a 9"x13" baking dish with cooking spray or 1 tsp olive oil.  In a food processor or blender, combine the roasted and peeled peppers, cilantro, garlic, lime zest and juice, chicken stock, salt and pepper, and puree until smooth.  In a separate bowl, combine the chopped scallions and cheese; set aside.

Spread 1/3 cup of the sauce in the prepared baking dish.  Top with a layer of 6 overlapping tortillas.  Spread black beans evenly over the tortillas.  Top the beans with the shredded chicken mixture, and add 1/3 cup of sauce, followed by the remaining 6 tortillas.  Pour the remaining sauce evenly over the tortillas. 

Cover with foil and bake, covered, for 20 minutes, or until the enchiladas begin to bubble on the sides.  Remove the foil and spoon salsa intermittently on top of the enchiladas; sprinkle the scallion and cheese mixture on top.  Continue baking until heated through and the cheese is melted, about 5 minutes more.  Allow to cool for 3-5 minutes, then top with chopped cilantro and serve with the lime wedges.

NOTES:

(a)  Poblano peppers definitely don't exist in the Rhone-Alps (not that I've been able to find anyway), so I had to make my own.  To do this, take your fresh peppers (I used a red bell pepper and two jalapeno-esque [roughly the same size, though not as spicy] peppers) and roast them over the open flame of the stove or barbeque until the skin is almost completely black.  Place immediately in a bowl and cover with a lid or aluminum foil for 20 min.  After 20 min, remove stems and peel the blackened skin off.  You can either leave the seeds or remove them, depending upon the level of hotness you're after.

(b)  Fresh cilantro in the sauce is exponentially better than dry in terms of flavoring, but the rest of the ingredients can hold their own if you must use dry.

(c)  Before you boil your chicken (3-4 boneless, skinless breasts), cut each chicken breast into large chunks.  It makes the boiling easier and the shredding more uniform and quick, especially if you're using a small food processor or blender.  You can also use any leftover chicken (or turkey) you might have, but boiling your own also gives you fresh chicken broth and lets you control the sodium in your stock.  To enhance the flavor of both your chicken and stock, add 2 tsp vegetable bullion to the water before you bring it to a boil.

(d)  The original recipe called for nonfat refried beans, but since that also isn't readily available in France (apparently the Taco Bell brand hasn't begun exporting to this part of Europe yet - shame), pureed black beans are an excellent substitution.  They're high in dietary fiber, help to prevent blood sugar levels from rising too quickly after a meal (make a note, diabetics!), are high in tryptophan (an essential amino acid), and, when paired with whole grains, are a great replacement for red meat.

(e)  I preferred to make my enchiladas taller by using a smaller dish.  I only used 8 corn tortillas, quartered, slightly overlapping in parts.  This gave me three layers instead of two.  Not a huge difference, but I thought it looked prettier. 

Chunky Tomato Salsa

As anyone living or traveling through Europe can tell you, it's extremely difficult (if not impossible) to find decent salsa.  For a Texan, born and raised on Pace picante (pronounced pi-CON-tee, of course), this is a travesty.  And don't be fooled by the tiny section on the foreign foods aisle at the shops - that bottled mess at the Carrefour and Migros is NOT salsa!  It's an abomination and makes God cry.  So this is a recipe I found on the very last page of the "Taste of Home - Chicken" Aug. 2009 magazine.  It's easy and delicious.  I've had good reviews from the foreign employers (one of whom lived in Texas for a bit), from church friends, and even from my family in Tejas over the holidays -- that's how you know it's legit!

3 1/2 cups chopped tomatoes (about 4 large)

1 large green bell pepper, chopped

1 medium onion, chopped

1 serrano pepper, seeded and chopped

1 jalapeno pepper, seeded and chopped

1 Tbsp sugar

2 1/4 tsp salt

1 garlic clove, minced

3/4 tsp ground cumin

1 can (6 oz) tomato paste

1/4 cup white vinegar (I like white balsamic)

2 Tbsp lemon juice
Fresh cilantro (coriander), coarsely chopped (optional)

In a large saucepan, combine the first nine ingredients (stopping at the tomato paste).  Stir in the tomato paste, vinegar and lemon juice.  Bring to a boil.  Reduce heat; simmer, uncovered, for 1 hour, stirring frequently.  Cool to room temperature.  Can be served warm or chilled from the fridge - both are good!  Garnish with fresh cilantro to give it a fancy-shmancy touch.

NOTES:

(a)  I always make a double batch of this because it's really very little extra effort to double the chopping duties and you get fresh salsa for quite awhile.

(b)  Freshly chopped tomatoes are essential to give the salsa the right texture and a fresh taste, but a can of Rotel or regular diced tomatoes can be added if you want more liquid or to give it a little more tomato-y umph (that's a technical culinary term).

(c)  Stirring frequently is NOT a suggestion!  Don't put the pot on the fire and walk away for an hour - if the ingredients aren't mixed around, the salsa on the bottom can get slightly overcooked or burned, giving the entire pot of salsa a sour-ish aftertaste.  And that's alot of chopping gone to waste.

(d)  My Daddy said this was the best tasting ketchup he'd ever had.  My Aunt thought her tongue might fall off after sampling the same pot.  Everyone's tolerence differs, so if you're making a double batch, you might want to separate it into two pots.  Load up the jalapenos in one, and keep the regular version in the other.

(e)  Handling hot peppers.....from experience I can say it's a very bad idea to cut peppers, then try and put in your contacts.  No amount of hand washing will get rid of the pepper resin, so either wear latex gloves to chop or, if the E.R. in your kitchen is running low, dip the fingertips on both hands in oil before handling the peppers.  It makes all the difference!

Farfalle with Blackeyed Peas, Mushrooms, and Shrimp

This is a hodge-podge recipe I put together from 2 recipes in "America's Test Kitchen: Winter 2010."

4 slices cooked bacon, finely chopped

500 g fresh mushrooms, sliced thin

2 Tbsp olive oil

1 onion, finely chopped

2 garlic cloves, minced

1 (16 oz) can blackeyed peas, rained and rinsed

1/2 cup low sodium chicken broth

Salt & Pepper

1 large bunch fresh broccoli

500 g shrimp, deveined (and if frozen, thawed)

2 Tbsp olive oil

1 Tbsp lemon juice

2 garlic cloves, sliced

1/4 tsp salt (as needed)

2 Tbsp fresh parsley, finely chopped

500 g farfalle pasta

In a large skillet, cook the bacon over med-hi heat until crisp, roughly 5 min. Remove and set on a paper towel-lined plate. Pour off all but a Tbsp of fat from the pan; add up to 1 Tbsp olive oil, if needed. Add mushrooms and cook over medium heat for 5 min, stirring frequently. Remove and set aside, covered with foil to keep warm.

Bring 4 quarts of water to a boil. Wipe out skillet (there should be no oil left in the pan). Heat 2 Tbsp olive oil over med-hi heat. Add onion and cook for 3 min until softened. Add minced garlic and cook an additional 30 seconds, or until fragrant. Add beans and broth and cook until slightly thickened, about 2 min.

In a separate skillet, sautee shrimp and sliced garlic in 2 Tbsp olive oil for 3 min. Add lemon juice and cook an addition 1-2 min, or until shrimp are pink. Remove from heat and stir in parsley.

Add the pasta to the boiling water and cook according to the instructions on the box. Drain and transfer to a large serving bowl. Immediately add bean and onion mixture, and 1/4 tsp freshly ground black pepper, and toss well. Add shrimp and toss well. Sprinkle chopped bacon on individual servings.

Serve with steamed broccoli and crusty bread.

Makes 4 servings.

NOTES:

(a) This is an easy dish to amend based on the ingredients you have. If you don't like or don't have shrimp, use 3-4 boneless, skinless chicken breasts, cubed. Cook as you would the shrimp (though an additional 2-3 min might be necessary to cook the meat through), and omit the lemon juice.

(b) Really any beans can be substituted in (I just happened to have an excess of pre-soaked blackeyed peas, so they made the cut!). Cannellini or green peas would work just fine. My blackeyed peas were cooked with bacon in salted water; the bacon is a welcome addition for flavor and the pre-salted beans meant I didn't need to add salt. To each his own.

(c) To make this vegetarian and vegan friendly is a snap. Obviously omit bacon (and anything cooked in bacon) and shrimp, substitute chickpeas or 2 cups cooked brown lentils for the beans (a better source of protein) and substitute vegetable broth/bullion for the chicken broth.

(d) If you're serving this for guests, be aware of the colors in the dish. You want ingredients to contrast with the color of the pasta, so if you're using a white bean (cannellini, chickpea), add a chopped red bell pepper to the onion, or 1-2 finely diced, de-seeded red chillies. If you use green peas, try steaming 2 sliced carrots on the side. Get creative and use whatever's in your fridge!

Tzatziki Topping

Prep/Total time: 15 min

1 cup cucumber, seeded and finely chopped

1/2 cup reduced-fat Greek yogurt

1/4 cup fat-free sour cream

1 Tbsp minced fresh mint or 1 tsp dried mint

1 Tbsp lemon juice

1 garlic clove, minced

1/4 tsp salt

For tzatziki sauce, combine all ingredients; refrigerate until serving.

NOTES:

(a) When chopping the cucumber, cut lengthwise first, then scrape out seeds with a teaspoon, leaving the cucumber with a crescent moon shape. This is necessary to keep the sauce from being too runny. Trust me, there will be oozing regardless (how else do you know your burger was delicious if you don't wear part of it?!), but de-seeding cuts down on that.

(b) Use Greek yogurt if at all possible. It's thicker and has a better flavor that regular plain yogurt. If you're torn between "reduced fat" or "Greek", use your best judgment - it won't make a catastrophic difference!

(c) Chilling the tzatziki for an hour or so will help it settle some and be less runny.

Greek Chickpea & Walnut burgers

This is a recipe I found in the September 2009 edition of "Taste of Home" magazine (courtesy of my Mommy -- thanks, Mom!). It's yummy, healthy, and a nice departure from the usual burger fare. The part that makes it "Greek" is the tzatziki topping (try saying THAT 10 times fast) - recipe on a separate blog - so feel free to leave it out. This recipe can be as healthy or less-than-healthy as you want to make it, so add cheese, cooked bacon, honey dijon sauce, or whatever your favorite topping is and just go mad!

Prep: 30 min + chilling

Grill: 10+ min

2 eggs

1/2 cup dry whole wheat bread crumbs

1/2 cup chopped walnuts

1 medium carrot, shredded

1/3 cup crumbled reduced-fat feta cheese

1/4 coarsely chopped onion

1/4 cup Greek olives

4 sprigs parsely, stems removed, chopped or 1 tsp dry parsley

1 Tbsp lemon juice

2 garlic cloves, minced

1/4 tsp each salt & pepper

1 can (15 oz) chickpeas or garbanzo beans, rinsed and drained

Whole wheat hamburger buns

In a food processor, combine first 11 ingredients (stop at the chickpeas); cover and pulse 4 times. Add chickpeas; pulse until chopped. Refrigerate for at least 45 min.

Shape chickpea mixture by 2/3 cupfuls into patties. IN LARGE SKILLET: Over med-hi, heat 2 Tbsp olive oil. Add 4 patties; cook for 3-4 min, then turn and cook for another 3 min, pressing down slightly on the burgers. Remove from skillet and place on a paper towel-lined plate. ON THE GRILL: Coat grill rack with cooking spray before starting the grill. Grill burgers, covered, over medium heat for 3-5 min on each side or until a thermometer reads 160 F (70 C). Serve on buns with your favorite topping.

Makes 8-9 patties, depending on size.

NOTES:

(a) Be sure all your ingredients are chopped to roughly the same size (onion, walnuts, feta cheese) so there are no big chunks in your patties. Over-processing makes the mixture too runny and you'll have to add bread crumbs to make it hold its shape, which "waters down" the taste of the burger!

(b) Shred the carrots with the largest holes on your shredder. This keeps excess liquid to a minimum and, honestly, makes a prettier burger.

(c) My family loves doing burgers on the ol' George Foreman grill, but this burger does NOT stand up well in that format! In my experience, the skillet works best. Use a skillet with low ridges if you want to give your burgers a "grilled" look.

(d) The olives really aren't optional in this one, though if you prefer regular black or green olives, feel free to substitute. The olives are needed to balance out the strong taste of the feta. Make sure the olives you pick have a good taste on their own, because you'll definitely be able to taste them in the burgers!

(e) Try to drain the chickpeas as much as possible after rinsing, but be prepared to add an additional 1/3 to 1/2 a cup bread crumbs if your patties are too sticky or won't hold their shape after refrigeration.

Fresh Blackeyed Pea Salad

This is a recipe I picked up from Central Market while I was at home in Dallas over Christmas. It's pretty similar to "Texas caviar," though I'd like to think a little better for you. Who knows though....

1 cup blackeyed peas, fresh
1 onion, chopped
1 jalapeno, seeded and finely chopped (leave the seeds in for a spicier dish!)
1 red bell pepper, coarsely chopped
1 yellow bell pepper, coarsely chopped
1/4 lb. cheddar cheese, cubed (optional)
1/4 cup San Pasqual Dressing (or you can substitute any other vinaigrette, or make your own)
Salt & Pepper

Cook peas in salted water till firm-tender, about 12 minutes (no more than 15), drain and set aside to cool. In a medium size bowl, combine the peppers and onions with the cheese (if using). Add cooked peas and vinaigrette. Toss well and check for seasoning. Serve as a main course with crusty bread or crackers.

NOTES:
(a) Soak the fresh peas overnight to make cooking easier (long soaking also makes beans less "gassy"). For added depth and flavor, cook the peas in water with a teaspoon of salt and 3 or 4 pieces of uncooked bacon, cut into 1" sections. If you do this, save the liquid when you drain the peas, then use it to cook dirty rice to go with your salad, to make a more complete meal. For a veggie version, leave out the salt and bacon and use vegetable broth/bullion.
(b) If you choose to use cheese, make sure it's a mild-flavored cheddar (monterey or pepper jack might also be nice), or the cheese will greatly overpower the rest of the dish! You can always omit it completely, or just use a half cup or so of freshly grated parmesan.

Makes 4 servings as a side, 2 as a main dish.

After only 10 months....

.....this blog has a purpose! Feeling somewhat inspired by "Julie & Julia," the flick I watched TWICE (we were delayed on the tarmac for hours at Heathrow) on the flight home for Christmas (and even more inspired by my love of cooking, a love that took me rather by surprise, to be honest), I've decided to expand upon my 140 character tweets and actually write up what I'm cooking. I confess, the benefit is mostly for myself, since on more than one occasion I've cooked something, discovered quite unexpectedly that it was delicious, and then couldn't find it later to replicate. As a result, in the 7 months I've been in Prevessin, France, I've cooked the same dish only a half dozen times or so. Chicken fajitas have been done mulitple times, but since they don't require a recipe anyway, they don't count.

And so this is where, henceforth, I shall chronicle my life in cuisine. Good times!

**incidentally, I'm extremely open to suggestions! Mommy, Kissy, Bird, that especially means YOU!