Man in the Kitchen

Everybody Needs a Pizza the Action

2007-03-22T18:58:00.000-07:00

Pizza is everywhere. It has become a real mainstay in this country's menu. It is a convenient food that is easy to prepare. There is no mystery to its success and no limit to the power of marketing to keep us dialing the phone for more!

There is much more to pizza than the tomato sauce and cheese versions we see in cardboard boxes. Recently, non-red sauces have been slathered on dough, and chicken is a common offering on those laminated menus of the Hut. Clearly, it is vogue to find flavor in the pizza. The great thing is, I can get all that at home!

I ran across a recipe that called for using pita bread as the crust (saves time) and hummus as the sauce (great mixer on the flavor!).

What I did was simple. Laid out the pita, put 2 TBSP of hummus on the pita,spread like peanut butter on toast. I added some artichoke hearts and kalamata olives. On that went some crumbled feta cheese and halved cherry tomatoes and chopped basil.

I baked it at 450 degreed for 8 minutes or so (let the edges of pita get dark).

Fast and flavorful.

MITK

Good and Polenta

2007-01-22T17:36:00.000-08:00

The world is funny about showing me things. I am amazed at how I discover new things that were “right there” all along. It happened again this week. I found a very tasty crock-pot recipe for stuffed chicken breasts. The recipe suggested serving the chicken on a bed of polenta.

I had seen instant polenta in the store in its breakfast-sausage-like tube. I never really moved it into my cart. It was always grabbing pasta noodles instead.

I followed the advice in the recipe and brought the Italian corn meal into my home. It was a great texture and flavor change. It was a hit.

A little research has taught me that instant polenta—like instant Grits, instant potatoes and instant coffee—is heretic. Making authentic polenta is an arm numbing exercise. Like stirring risotto, the work is too much for the time-pressed Man in the Kitchen. So, I have decided that I will find a fine restaurant in Denver and, when I am there in February, I will try the real stuff and see what its all about!

Wish me polenta of luck,
MITK

Oh Sole Mio!!!!

2007-01-10T16:00:00.000-08:00

The Jan/Feb 2007 Cooking Light has a couple recipes that called out to me. Regular readers of this blog know that CL is, really, my main source for recipes and techniques. It certainly plays a role in MITK’s strategy sessions. If you have not looked over this periodical, stop by your library and give it a look, take out one of those pesky cards and get a subscription!

Now, the faster way to the data is cookinglight.com(see the link to the right.). The website is not where I get my info. The old-fashioned-guy in me likes to read a magazine while lounging on the couch. Plus, I still get a twinge of excitement when the new issue arrives.

One recipe that I did last night is a great version of a classic. Sole with Tarragon-Butter Sauce (page 148) is really easy and so delicious, you have to try it.

Since I am a tinker, I upped the shallots a little (about ½ cup—maybe more) and I used Orange Roughy. As is often the case, any white fish will work well in this dish.

Sole with Tarragon-Butter Sauce (Cooking Light, Jan-Feb 2007, Page 148)

4 – 6 ounce, Sole fillets
½ tsp salt, divided
¼ tsp freshly ground black pepper
Cooking Spray
¾ cp dry white wine
¾ cp low-sodium, fat-free chicken broth
1/3 cp finely chopped shallots
1 Tbsp minced, fresh garlic
5 tsp butter, cut into small pieces
1 Tbsp chopped, fresh chives
1-½ tsp chopped, frech tarragon.

Sprinkle fish with ¼ tsp salt and pepper. Heat a large skillet over med-high heat. Coat pan with cooking spray. Add 2 fillets and cook about 2 minutes per side until fish flakes easily. Remove, cover to keep warm, and cook the two remaining fillets.

Add wine, broth, garlic and shallots to pan; bring to a boil. Simmer until reduced to about a ½ cup (about 10 minutes). Remove from heat, stir in butter, remaining salt, chives, and tarragon. Spoon sauce over fish and serve immediately. (1 fillet and 3 Tbsp sauce per serving)

Cal 197, fat 6.6g, Pro 29.4g.

Hey Hey Paula!

2006-12-27T20:10:00.000-08:00

I was never a fan of Paula Deen. I saw her bubbly, Southern-belle, face on the Food network and did not have much cause to watch her program. Often the foods did not really appeal to me or they seemed a bit too indulgent.

For Christmas, a relative gave me one of her cookbooks. After paging through the collection, I realize that there is much to offer in Paula’s arsenal of foods. Also, her story is a fine testament of one person doing what is needed and thriving by keeping focus. I'll try some of Paula's recipes! It seems reasonable to say that I am not going to make hush-puppies and collard greens, but other offerings are delightful.

Here is one, ultra-simple recipe from her collection. This crab bisque is fast and superb. It is almost embarrassing that it is so simple. You can thank the Lady for this one!

Crab Bisque (Paula H. Deen's, The Lady and Sons, too! Page 27)

1 – 10 3/4 ounce can of cream of asparagus soup
1- 10 ¾ ounce can of cream of mushroom soup
¼ cup milk
¼ cup half and half
½ pound crab meat
¼ cp. Dry sherry

Combine all the ingredients in a heavy sauce pan and bring to a boil. Reduce heat and simmer for 5 minutes.
This soup can be frozen for up to a month.

I used Fat Free half and half (though I still don’t know what that means!!) and it worked well.

Cook, smile and laugh!
Happy and tasty New year!!
MITK

Live and Learn (Doh!)

2006-12-03T16:18:00.000-08:00

Before today, I never tried a pomegranate. I had seen them, but never had a cause to try one. Recent promotions by producers and some neat looking recipes hooked me. It appears to be a healthy adder to the diet and its visual appeal gives it a neat role in presentation too.

But, I am way ahead of my self. I bought one fruit from a bin of many. The store had the coolest plastic bags to hold the fruit, on the bag were instructions on how to break into the fruit.

The rules are simple. Cut the end off, score the body, submerge and remove the seeds. “Kindergarten stuff”, I thought!

So, I cut it, scored it and went about eviscerating it. My errata: not keeping the thing submerged while removing seeds. Not knowing, I had a small bowl that was not large enough for my fruit and my,large, banana-hands. To remove the seeds, I had to raise the fruit above the water level. This gave me enough room to get the seeds out. The removed seeds fell, with just a little coaxing, into the water. I poured off the water and was soon munching on the seeds. Good stuff.

After tasting the seeds, I returned to the scene of the crime to clean up the rinds and such. That is when I discovered my mistake. You see, pomegranate juice has a color like red wine. As I was working the seeds off the rind, over the water, the juice from ruptured seeds was sprayed (quite artistically) on the wall of my kitchen. What a mess!!

Here is the lesson—Use a huge bowl of water and keep that fruit under water as you work. The bowl of water is not there to catch the seeds, it catches the spray. Experience is the best teacher; but her tuition is high!

Now, I have found the pomegranate pleasing and I will use it. I’ll keep you posted on what I find!

Thanks for listening, now I must get a rag and wash down the backsplash.

Keep cooking,
MITK

The Autumnal Feast!!!

2006-10-08T19:40:00.000-07:00

I made a pork tederloin tonight. It was from a recipe book and it was an adventure.

As I was growing up, fruit was never used with pork. I ate most of the pork with some kind of mushroom sauce or sauerkraut. The pairing of pork with apples was not even introduced to me until I was in college. That pairing is wonderful and the sweet sugar of fruit is just what a pig needs!!

This recipe is pretty simple and straight-forward. Buy a big tenderloin and use the left-overs--this is great mid-week food. Cut the pork in strips and eat it in tortillas with shredded cabbage and some mustard. The Left-over potential makes this a real treasured find for the Maninthekitchen.

Pork Loin with Apple, Pear and Onion
(Weight Watchers--Annual Recipes for Success 2006 , page 93)

2 tsp dried Rosemary
1 tsp dried Thyme
1 tsp dried Marjoram
3/4 tsp salt
1/4 tsp black pepper
1 (12-ounce bottle) of hard apple cider (get it at the liqour store)
1 (3#) pork tenderloin.
2 large, tart, cooking apples (I used Granny Smiths) cut into chunks
2 medium bosc pears, cut into wedges
1 medium red onion, cut into wedges
3 TBSP brown Sugar
2 TBSP all purpose flour
1/3 cup pure maple syrup

Combine the first 6 ingredients in a large zip-top bag. Pierce the pork tenderloin with a fork many times to prep it for the marinade. Add the pork to the bag and seal. refridgerate the bag for at least 2 hours.
Preheat oven to 350 degrees.
Remove pork from the marinade and place it in a shallow raosting pan. Add the fruit and onion. pour reserved marinade from bag over the items in roaster. Sprinkle the brown sugar evenly over all items. Bake at 350 degrees for 1-hour or until internal temperature exceeds 155 degrees (for me this took 1 hour and 15 minutes, but I had a big tenderloin). Remove pork and let it stand for ten minutes.
While the pork stands, place flour in a medium sauce pan. carefully pour the pan drippings from the roaster into the flour. stir with a wisk and blend. Add syrup and heat to a boil; reduce heat. simmer and let thicken for about a minute.
Slice the roast; serve with fruit and onion and gravy.
Yields 12 servings (3 oz. pork, 1/3 cup fruit, 1 TBSP gravy)
cal 244 pro 25.1g fat 6.1g

A stitch in time , , ,

2006-09-03T19:41:00.000-07:00

I am all for fresh, homemade food. It is a great and powerful way to live (healthy too!). But (always a but!!), there are forces in this get-it-done-yesterday world that squeeze the time for food prep from our fingers and leave us holding the bag (or a supper in a sack, a McD sack!). To our rescue come a host of items that bring more wholesome possibilities to the table.

One that I will speak of here is the prepared marinade. The employent of bottled marinates is a great tool for the time-challenged kitchen dweller. Though these brews do, generally, have lots of sodium, they come through in the clutch to give your meal's protien element some flair.

I am particularly fond of the Essensia brand (a store-brand at my local Albertson's). The inexspensive concoctions vary in flavor and intensity and give my chicken and beef a flourish that makes the diners smile and enjoy the meal. They think I am a wizard (my secret is in the cupboard!!). Try a marinade mid-week and see the look of surprise and wonder, its worth all the effort they will think you went through!!

Eat well and taste it!

MITK

Fresh Food, Simple and Beautiful

2006-08-31T20:10:00.000-07:00

I went to a farmer's market today. It was a small market that had more trinkets than produce. A quest for fresh tomatoes, that is why I was there. I kept looking and found one elderly lady with a rough-edged, cardboard box of shabby-looking, heirloom tomatoes. I picked out a few, paid and headed for the car.

As I was escaping, I crossed another booth where breads were set for sale. There, I spied a Focaccia bread with Rosemary--I had to have it!

So tonight I type with a full belly. One meaty tomato with all the sweetness and flavor it could hold and too many slices of bread that I dipped in Extra-Virgin Olive Oil.

Simple, tasty and just what I needed!

Salmon with Lemon, Capers, and Rosemary

2006-08-12T18:30:00.000-07:00

Salmon with Lemon, Capers, and Rosemary

4 – 6 ounce salmon fillets
¼ cup EV Olive Oil
½ tsp ground black pepper
½ tsp salt
½ tsp fresh rosemary leaves
8 lemon slices
¼ cup lemon juice
½ cup white wine (Marsala is best)
4 tsp capers

Brush salmon with olive oil and season with pepper and salt. Place each piece of salmon in a sheet of aluminum foil. Top each fillet with two lemon slices, 1 tbsp of lemon juice, two tbsp of wine and 1 tsp of capers. Wrap up tightly in the foil.

Place on hot grill or a grill pan. Cook for ten minutes per inch of fillet thichness. Serve in foil (it holds all that delicious lemon-rosemary fluid!).

Tilapia Tacos with a Peach Relish

2006-08-06T08:16:00.000-07:00

I found this in the August edition of Cooking Light. I used cod, because I had it on-hand, instead of tilapia.

Never before had I used Panko for a breading. It did a very nice job. I liked the texture, it was a great change.

I did think the breading could have more pizzaz. Next time I'll up the pepper, or add some Old Bay.

It was quick and easy. Give it a try!

Salsa:
2 C. finely chopped, peeled peach—about 2 medium
1.5 C finely chopped Red Onion
2 Tbsp., Chopped Cilantro
1 Tbsp. Fresh Lime Juice
½ tsp kosher salt
1/8 tsp ground red pepper
1 Jalapeno pepper, seeded and finely sliced
1 garlic clove, minced

Fish
1/2 cup Panko (Japanese bread crumbs)
½ tsp kosher salt
¼ tsp ground red pepper
1 pound, tilapia, cut in two-inch strips
Cooking spray
8-6 inch corn tortillas

Combine salsa ingredients in a medium bowl. Let stand for 30 minutes at room temperature.

Preheat oven to 375 degrees.

Combine Panko, salt, and red pepper in a medium bowl, add fish to bowl and toss to coat. Place fish in a single layer on a baking sheet coated with cooking spray. Bake at 375 for 10 minutes or until desired doneness is achieved. Turn once to even out cooking.

Divide fish and salsa evenly among the tortillas.

Yield: 4 servings (two tacos and ½ cup salsa).

Cal. 250, fat 4.1g, Pro. 25.8g, Carbs. 30.6g

Beat the Heat

2006-07-29T13:21:00.000-07:00

Summer is a glorious season. I like the late evenings best. There is a strange tranquility, even in the city. The calmness of late evening is different. I think it is the relaxing of all things. The sun has given reprieve from the daily roasting and animate beings and inanimate objects alike are calmly enjoying the simple fact that one more scorching day was ticked off the calendar—pretty soon September and relief!

I have this great little recipe to get one fed on a late evening in the middle of the insane heat of summer. It is a cool served dish that uses the grill. Its cool to eat and the house does not have to deal with the hot oven or stove.

I have found that any Riesling works nicely with this dish. The crispness of the wine is refreshing and really brings out the flavor. But, you can do what you want—it is your kitchen!

Grilled Shrimp Tacos

½ cup reduced fat sour cream
3 tbsp lite mayonnaise
3 tbsp milk
½ tsp cumin
3 tbsp unsalted butter
2 cloves garlic, finely chopped
1½ pounds large shrimp, peeled and de-veined
4 limes, quartered
½ tsp kosher salt
8-6 inch corn tortillas
3 cups shredded green cabbage
1-14 to 16 ounce jar of green (tomatillo) salsa

You need wood skewers for the shrimp. Soak the skewers in water for 30 minutes before loading them. This keeps your skewers from burning up in the charcoal’s heat. Use two skewers in parallel, this improves your ability to turn the shrimp while grilling.

In a small bowl, whisk together the sour cream, mayonnaise, milk, and cumin; set aside. In a separate bowl, combine the butter and garlic. Heat the grill. Rinse the shrimp and pat dry. Place the shrimp and lime wedges on the skewers. Brush shrimp with garlic butter. Grill until shrimp are cooked through and the limes are browned (3 minutes per side). Season shrimp with the salt. Transfer from skewers to plate. Grill the tortillas for about 30 seconds per side; place warmed tortillas between towels to keep them warm.

To serve, divide shrimp among the tortillas, and top each with cabbage, sour cream mixture and salsa. Serve with lime wedges on the side.

I have served a can of black beans (rinsed, chilled and topped with chopped cilantro and a bit of lime juice). It’s a simple, cool side. It gets a bit of fiber in the meal too as if all that cabbage was not enough!

Enjoy and be cool!!

MITK

Snapper with Lime-herb Succotash

2006-07-18T20:24:00.000-07:00

Here is a great dish I found. The fish is grilled and the rest is chilled, it’s a great “beat-the-heat” dish. Healthy and tasty.

4 Red Snapper, Grouper, or Orange Roughy Fillets (I use Orange Roughy because it is most available in my area)
½ cup finely chopped green onion
¼ cp fresh lime juice
2 tsp. EV olive oil
½ tsp salt
½ tsp freshly ground black pepper
1 garlic clove, chopped
2 cups frozen succotash, thawed
¼ cup chopped fresh cilantro
¼ cup diced, seeded plum tomato
2 Tbsp chopped fresh basil
cooking spray

Place fish in a shallow dish.
Combine green onions and next 5 ingredients; spoon half of mix over fish. Cover fish and refrigerate for 2 hours.
Combine remaining green onion mix, succotash and the next three ingredients in a bowl. Cover and chill.
Prepare grill. Place fish on hot grill rack that was coated with cooking spray. Grill 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with succotash mixture.

A serving is 1 fillet and ½ cup of succotash mixture.

If frozen succotash is not available, substitute a mixture of, one cup each, frozen lima beans and frozen, whole-kernel corn.

Cal 278, pro 38.6 grams, fat 5.4 grams, carbs 19.2 grams, fiber 4 grams.

Try This Great Side

2006-06-03T13:35:00.000-07:00

I found this great side in the Weight Watcher’s Annual Recipes for Success 2006 Cookbook. It is so terrifically simple and tasty. Try it next time you are grilling.

Grilled Asparagus with Balsamic Vinaigrette

2 pounds of asparagus spears
Cooking spray
2 Tbsp. Balsamic Vinegar
1 Tbsp. Extra Virgin Olive Oil
½ tsp. Kosher Salt
½ tsp. Freshly ground black Pepper
1/3 cup Parmigiano-Reggiano or Parmesan cheese

Preheat the grill.
Snap off the tough ends of asparagus. Coat asparagus with cooking spray; place on grill rack, and grill for 4 minutes or until crisp-tender, turning frequently. Place the asparagus on a serving platter.
Combine vinegar and oil in a small bowl stir with a whisk. Drizzle over asparagus; sprinkle salt, pepper and cheese on asparagus. Serve immediately!

Makes 6 Servings.

Cal. 60, Fat 3.8g, Carb. 4.1, Fib 1.5g, Chol 4mg, Iron 0.8mg, Sod 237 mg, Calc 69 mg

Fallen Off The Face Of The Earth??

2006-04-02T12:54:00.000-07:00

Where have I been?

I would like to tell you that I was on a culinary tour of Europe. I could spin such a yarn as blogs do give that latitude. Alas, it was the usual traumas of life that kept me from adding to the space.

I have been cooking some though. I'll work up some info on that stuff. At the moment, my crock pot is heating a big slab of round steak. I have it cooking with some chili pepper and cumin and lime juice. I plan on shredding the beef and making tacos. The school lunch menu has given my son great exposure to hard-shell tacos (I recall them from my years too). I'll keep you posted on how he likes a shredded beef version compared to the ground beef version.

Thanks for stopping by, keep smiling and keep cooking!

MITK

Sour and Sweet

2006-01-23T11:11:00.000-08:00

As part of my developing relationship with my slow-cooker, I am trying to hit lots of crockpot dishes. The winter season and the crockpot go together so nicely. The pot sitting on the counter, heating the kitchen for the day, adds to the comfort element and the aroma of a cooking dish adds energy to a sometimes draining time of year.

This time, I decided to get in touch with my roots. Having a strong fraction of German heritage, I found a sauerbraten recipe and it felt right. Of course, the fact that the grocer had a good sale on beef roast aroused the Scot in me! (Truth be told, I have no “Scot blood” [my loss, I guess], I’ll just have to chalk it up to being a value-minded fellow.)

Sauerbraten is a beef roast that is soaked in a vinegar and water mixture. The translation of sauerbraten to English is “Sour Roast”. The German culture was forced to find ways to preserve food as the climate did not provide much year-round refrigeration (ice) and there was not a lot of access to the sea. In my opinion, living on the seaboard gave access to smaller portions with each harvest—it’s easier to consume a fish before it spoils than an entire deer or cow. The Germanic folks relied on simple chemical preservation, usually salt brines or vinegar. Of course, these folks made sausage as a way to preserve food, too. Bless them for that!

Sauerbraten is really simple and a nice change from regular roast. The sour element is something you’ll either really enjoy or, at best, consider a “bad element”. If it were an incredibly popular flavor, you’d see prepared sauerbraten prominently marketed in the store.

The roast gets a very black surface. That is brought on by the vinegar treatment. It is fork-tender when served and the leftovers are great on a bun. To be true to the ethnicity of the dish, one could make potato dumplings. I was time-constrained and opted for a baked sweet potato and steamed veggies.

Old World Sauerbraten
3.5 to 4# beef rump roast or sirloin tip
1 cup water
1 cup vinegar
1 Large onion
1 Lemon, sliced (not peeled)
10 Cloves, whole
4 Bay Leaves
6 Peppercorns, whole
2 Tbsp. Salt
2 Tbsp. Sugar
12 Gingersnaps, crumbled

Place meat in a deep, ceramic or glass bowl. Combine water, vinegar, onion, lemon, cloves, bay leaves, pepper, salt, and sugar. Pour mix over meat. Cover meat and refrigerate for 24 to 36 hours; turn meat several times during the marinating. Place beef on slow-cooker pot and pour one cup of the liquid on the meat. Cover pot and cook on low for 6 to 8 hours. Place meat on a serving platter and tent to retain heat. Strain the juice and return liquid to the pot. Turn pot on high. Stir in gingersnaps; cover and cook for 10 to 15 minutes. Pour over sliced meat.
Makes 8 servings.

It beats Catching a Cold!

2006-01-23T11:10:00.000-08:00

Rapid assembly makes this crock version of Chicken Cacciatora a good go to recipe.

2.5 to 3 # chicken, (Legs and thighs, skin removed, work great).
½ # Italian sausage, Mild—in portions a bit larger than the end of one’s thumb
1 onion, chopped
1 26-ounce jar of a tomato based spaghetti sauce
1 clove garlic
1 4 oz can block olives, sliced
8 oz fresh mushrooms, sliced
Penne pasta, cooked

In a sprayed skillet, brown chicken, sausage and onion.
Put browned ingredients into crock; add sauce, garlic, and olives.
Cook on low for 4 to 5 hours.
Add mushroom in the last 15 minutes of cooking.
Serve on a bed of penne pasta.

A Little on the Side!

2006-01-23T11:09:00.000-08:00

Here is a product of my imagination. It is a fabulous change in flavor that renews interest in eating those important vegetables. I used green beans, but many other veggies would also blend well with the flavors here.

Sesame Green Beans

2 cups green beans, cleaned
2 tbsp sesame seeds
1 tsp course sea salt.

Steam beans to crisp tender.
In a saute pan, heat seeds over medium-high heat. Shake pan as seeds roast. Roast until you smell the seeds and see a slight change in seed color. Remove from heat and put salt in pan with seeds.

Transfer beans from steamer to serving bowl. Sprinkle seed mixture on beans, the moisture from steaming should assist in keeping some seeds on the beans.

Mission Possible

2006-01-09T20:02:00.000-08:00

I found a paperback cookbook when I was assisting in the moving of my wife’s father from one home to another. The book, Crockery Cookery, was from the mid seventies and the photos showed it. The author, Mable Hoffman, appears to be the Slow-cooker Know-it-all of that era. The book has some very good recipes. I have done a few over the years and only one was a disappointment.

I found this mission chicken recipe in Mabel’s book and it seemed like a great variation on chicken. I rarely use cloves and the citris and fruit adds a nice sweetining element that I enjoy. Try Mission Chicken with brown rice and steamed green beans and carrots.

Mission Chicken

2-2.5# quartered, broiler-fryers
¼ cup butter (I reduced this to a few tablespoons)
¼ tsp cinnamon
¼ tsp. Cloves
1 tsp. Salt
1 tsp. Seasoned salt
1 6 ounce can of fzn. Orange Juice concentrate, thawed
½ cup water
2 or 3 drops hot sauce
1 cup seedless grapes, halved
½ cup slivered almonds

In a large skillet, brown the chicken with the butter. Combine the cinnamon, cloves, salt, seasoned salt, orange juice concentrate, water and hot pepper sauce. Pour this over the chicken in the crock. Cover and cook, on low, for 4 to 5 hours. Stir in the grapes. Place chicken on a serving dish, cover with almonds. You can pass the sauce or thicken it with flour and water if you like a thicker sauce.

That’s a Crock!

2006-01-09T20:01:00.000-08:00

On the Christmas holiday, I found a fabulous gift under the tree. A new crock pot.

I must admit that cooking with a slow-cooker is not flashy or exciting. But those are the traits that make it the method of choice at times around my house. The crock pot allows for assembly and no-look cooking long before meal time. It plays into the notion of “set it and forget it” to borrow a phrase from a very annoying kitch-TV millionaire. The crock also helps if you have varied meal times. Though not desireable, it ahappens that not everyone in the house can eat at the same time. The crock allows a diner to serve up a portion and leave the rest for others. Stews and chilis are great examples of foods that can serve easily this way.

The particular model of cooker that I have has a sophisticated control function that varies the temperature during the cooking cycle and, after cooking is complete, it switches to a warming mode that holds the dish at serving temperature. This feature enhances the pots ability to serve the food at the time the diners are ready for it.

So, over the next while, I will probably delve in to many crock adventures. I hope you choose to come along!!

MITK

This Steak Can Really Cut the Mustard!!

2005-12-13T13:27:00.000-08:00

I use prepared, commercial spice mixes quite often. These packaged remedies are handy and save me some time. Of course, most of these off-the-shelf preparations can be easily prepared at home and modifications can be made to tune the flavors. I am not quite that motivated and stick to the shelf stuff.

Here is a very good and fast main course I found at the McCormick web-site.

Sizzlin’ Steak a la Montreal

4 tsp McCormick Grill Mates Montreal Steak Seasoning
2 tsp McCormick Ground Mustard
1 ½ tsp Balsamic Vinegar
2 New York or Rib eye steaks, each about 1-inch thick

Combine spices and vinegar to make a paste. Rub the paste on the steaks. Broil or grill on high heat for 5 to 7 minutes per side or to desired doneness. Remove from heat and tent on a warm plate under foil for 5 minutes or so.

I serve this with a baked (microwave, to save time) yam or sweet potato and some steamed veggies. Super good and fast.

Enchilada Chicken Soup

2005-11-22T08:53:00.000-08:00

I can’t help but borrow the phrase coined by the folks at Campbell’s Soups. "Soup is good food!"

Soups can be made from scratch. That involves creating a stock and simmering and adding and skimming and lots of fabulous smells. Making soup this way is great, but not always practical. The next best thing is a recipe that combines at-hand ingredients and produces a steaming pot of comfort and nutrition.

The comfort value of good soup is undeniable. The steam and aroma calm the mind and the warm feeling once the bowl is empty can fend off even the most abominable winter demons. So, try this recipe; remember soup is good food.

Enchilada Chicken Soup

1 can(11 oz.) condensed Fiesta Nacho Cheese Soup, undiluted
1 can (10.75 oz.) Condensed cream of chicken soup, undiluted
2 2/3 cups milk
1 can (10 oz.) chunk white chicken, drained.
1 can (10 oz.) enchilada sauce
1 can (4 oz.) chopped green chilies
sour cream

In a large saucepan, combine all the canned ingredients and the milk. Mix well and heat through. Serve with a bit of sour cream as a garnish.

The spice-heat of the soup can be varied by selecting a mild or hot enchilada sauce or by adding some diced jalepenos. Careful though, being warm on a cold winter’s night is comfortable, burning from the peppers is not!!!

Enjoy your kitchen!!
MITK

That Humble Chicken!!

2005-11-21T18:50:00.000-08:00

Here is a fast chicken recipe that will break up the usual flavor spectrum. If you are pinched for time and looking for something a bit different, this dish is an option. I have made extra for use in sandwiches, its good that way too!

Italian Pineapple Chicken
1# Boneless chicken (I prefer thighs, but breasts work too)
½ cup Italian Salad Dressing
2 tbsp olive oil
1 can, 8 oz., of pineapple slices, drained
1/3 cup shredded swiss cheese

Flatten the chicken if required. Pour sauce into a shallow bowl. Dip each piece of chicken into the dressing . Heat the oil in a skillet. Add chicken to the pan and cook over med-high heat for 5-7 minutes per side. Remove from skillet and keep warm (tent them on a warmed plate, I have found this is best).

Add the pineapple to the pan and warm the rings in the pan juices. That takes only 30 seconds or so per side. Serve chicken with a ring of pineapple on each piece. Sprinkle with Swiss Cheese.

This recipe is from Becky Lohmiller. She is a talented cook from Indiana. She sure assembled a great one here!

How ‘bout a Quickie!

2005-11-13T07:45:00.000-08:00

Here is a fast and flavorful one. The pine nut and basil salad adds a nice dimension and it prepares very fast.

Tomato and Mozzarella Quesadillas

8 8-inch flour Tortillas
12 oz. Grated or sliced mozzarella
2 tomatoes cut into ¼ inch thick sliced
1/2 tsp and 1/8 tsp. of kosher salt
½ tsp fresh-ground black pepper
1 bunch fresh basil, picked
¼ cup pine nuts
3 tsp extra virgin olive oil

Prepare a cookie sheet by covering it with aluminum foil (that speeds the clean up). Fire up your oven’s broiler. Arrange four tortillas on a cutting board. Arrange the tomatoes and cheese on the tortillas, leave about and inch border on the edges. Season with the ½ tsp. salt and the pepper. Top each with a tortilla. In a medium bowl, combine the basil, pine nuts and the remaining salt; set aside. Cook the quesadillas under the broiler, turn them once as they brown on the top side.

Cut tortillas into wedges and serve with the basil salad.

Life in the fast lane--not the drive-thru!!!
MITK

Gobble It Up!!!

2005-11-08T20:33:00.000-08:00

OK. I am strange. It is simply undeniable. There is no shame in that; we all are blessed with quirky behaviors that are “out of the mainstream”. Those are the elements that make each of us unique. I’ll celebrate my different-ness; you should too.

So, here is the strange bit that inspired my blog-style banter in that last paragraph. On Sunday, the 6th of November, I roasted a turkey breast. Some folks I shared that information with thought me to be batty. Their voices said, Oh?”, their faces said, “Turkey, so close to Thanksgiving?!”

They think me strange. I counter with the facts: people will eat ground beef a few times a week, why is turkey, in November, on a Sunday not a Thursday so peculiar?

It is not. But, like any good propagandist, I am withholding some data. Here is the strange part. I roasted a turkey breast on a Sunday so I could have turkey leftovers for a delightful turkey sandwich recipe that I tested tonight. No arguments from the Man in the Kitchen on that one—I am just a loon.

But, you gotta try this recipe. It’s simple and tasty and presents at the table like it takes lots more work than it requires. (I must give credit, it’s from Cooking Light, the November 2005 edition, page 226.)

Cranberry Shallot Chutney
¼ cup cranberry sauce
1 TBSP minced shallots
1 TBSP cider vinegar
1 tsp. Dijon Mustard
Combine ingredients in a small bowl.

Hot Turkey Sandwiches

8 sliced of French Bread (1 oz. each)
1 TBSP light mayonnaise
¼ cup turkey gravy
4 reduced sodium bacon slices, cooked and cut in half
12 oz. sliced, cooked turkey breast
2 slices Provolone cheese, halved
1 cup arugula
1 TBSP Cranberry Shallot Chutney

Preheat oven to 400 degrees.
Place bread sliced on baking sheet. Spread light mayonnaise evenly on 4 slices. Spread turkey gravy on the other 4 slices. Top mayo-ed bread slices with bacon, turkey and provolone. Bake at 400 for 10 minutes or until cheese in melted.
Top the melted cheese with arugula. Drizzle the chutney on each sandwich and top with the gravy-ed slice and press together.

A serving is one sandwich, so the recipe yields four servings.

Nutritional data for one serving: 402 cal., 11 g fat, 38.2 g protein.

I was not able to get arugula at my local supermarket (the frustration of living so far from anywhere!!), so I used romaine lettuce. That substitution will certainly change the flavor, but the arugula, I bet, is a great dimension adder.

Strange, but still cookin’
MITK

Roasted Salmon with Citrus and Herbs

2005-11-05T19:19:00.000-08:00

Here is a great recipe from Cooking Light. It is taken from the Reader Recipes section of the November 2005 edition. A Karen Ensign submitted it, she sent in a very good recipe.

Roasted Salmon with Citrus and Herbs
1 TBSP finely chopped, fresh parsley
1 TBSP finely chopped, fresh thyme
1 TBSP minced garlic
2 tsp lemon rind
2 tsp lime rind
1 tsp sea salt
½ tsp fresh-ground black pepper
1 2.25 pound salmon fillet

Preheat oven to 400 degrees.
Combine the first seven ingredients in a small bowl.
Place salmon on a broiler pan coated with cooking spray (I lined the pan with foil to speed the cleanup!). Rub parsley mix on fish. Bake at 400 degrees for 15 minutes or until fish flakes easily when tested with a fork.

This will serve six.

282 calories, 13.3 grams of fat, 36.6 grams of protein.

It’s all in the Plans

2005-11-05T16:25:00.000-08:00

Last week was a humdinger. Lots of activities and commitments were further reinforced with a twisted work schedule. I resorted to “brought-in” food. That is not a terribly shameful event; life is a busy affair. As I reflect on the week, thought, I realize something important to my lagging performance: no plan.

I entered last week with no real plan for dinners. So, when the “let’s get something at . . .” challenge came up I was defenseless. I could not quickly assemble a “made-at-home” counter argument.

I feel the decision on what to cook is a much greater burden than the execution of cooking the meal. When one is on the spot, the "what to make" decision easily overwhelms; the poor soul (that's me) falls into the convenient trap of "food through the window".

This week, I am back on the the track with a menu plan and a productive trip to the grocer. I'll let you know how much better it feels!!

Down Under Data

2005-11-05T07:32:00.000-08:00

Salutations!!!

I just stumbled across a blog by an Aussie fellow with a feel for low-fat food. Skinney Jeff has an entry on childhood obesity that hits on some of my thoughts--he must be a smart fellow!!!

Check it out.

Eat at Home
MITK

Lunch Off the Top, Not Over It!!!

2005-10-29T07:23:00.000-07:00

I was home for lunch the other day. My two children were out of school—home with me-- and my wife, a teacher, was doing in-service work. It was my job to get lunch for the three of us.

Feeding lunch to children is simple. Peanut butter and jelly sandwiches are the staple. PB&J sandwiches are simple to prepare and, when paired with fruit and milk, nutritionally quite sound.

After building those sandwiches, I was left in a bit of a spot. I was not terrifically interested a PB&J. There were some cans of soup in the pantry, but I could muster no inspiration to prepare one. A man has to eat (that is a dangerous mantra!). I kicked in the other side of the brain and got creative.

A quick scan of the kitchen revealed some tomatoes. I recalled seeing stuffed tomatoes at different times in my wanderings. Usually these cafeteria fare are a tomato with top removed and the interior filled with a measure of tuna salad. I latched onto the basic idea and modified it some.

I lopped the top off the tomato and removed the seeds. In a bowl, I mixed up a teaspoon of capers and 2 tablespoons of dijon mustard and a tablespoon of extra virgin olive oil and two drops of liquid smoke. This mixture is poured inside the tomato and then the tomato was topped with shredded Monterey Jack cheese. I baked it at 350 until the cheese melted and started to turn brown. After baking, I dusted the top with a good shake of Parmesan cheese.

I had a baguette of sourdough leftover from a meal the night before. I sliced it thin and served it with the tomato. The tomato was filled with the caper, mustard mix. Dipping the bread into the interior was a real tasty treat!!

It was simple and fun and has probably been done before—but not by this Man in The Kitchen!!!

Egg-citing (terrible, huh?!)

2005-10-25T19:16:00.000-07:00

I saw a tip the other day that worked when I tried it. Eggs occasionally plague me. No, I am not tormented by ostrich ovum steamrollering me in dreams and I do not fear that a tyrannosaurus laid a white globe on my garaged automobile. I boil eggs with the fear that the little devils (or, soon to be deviled!) fellows will crack and weep the white in the water and look pretty much pathetic and unworthy of use.

A Man in the Kitchen cannot live in fear of boiling eggs. That’s as bad as a claustrophobic Houdini!!

There are a few tips out there. If you know some, write them to me.

The one I found that worked was so simple: Put a good glug vinegar in the water before boiling the egg. Apparently, the acetic acid softens the eggshell. The more pliable shell resists cracking.

Worked for me.

Now, why does the eggshell work to settle the grounds in camp coffee and the goo in broth?
The odd musings of this Man in the Kitchen.

Quick and Easy Pork Chop Bake

2005-10-03T18:40:00.000-07:00

Tonight, I tried a new recipe. The result was a tasty dish that can be prepared ahead of time and heated with little worry. In this busy world, there is true value in a recipe that one can prepare when convenient and heat-and-eat in the crunch time of a busy weeknight.

I’ll admit this dish has that “something Mom would make” flair. I think the chow mein noodles give it that feel. It is good food.

Quick and Easy Pork Chop Bake

6 pork chops ( I prefer boneless, but any will do)
Salt and Pepper
1 bag frozen French cut beans
1 TBSP Olive oil
½ cup mushrooms, sliced
¼ cup green pepper, chopped
1/4 cup chopped onion
1 can cream of mushroom soup ( I prefer Campbell’s Healthy Requests—lower sodium)
2 TBSP Milk
½ tsp. dried basil
½ tsp. Worcestershire Sauce
2-3 drops of Hot Sauce (like Tobasco)
1 can (3 ounces) chow mein noodles

Preheat oven to 350 degrees.
In a skillet, brown pork chops, salt and pepper to taste. Place in baking dish, arrange green beans in a layer over the chops. Sauté mushrooms, green pepper, and onion in olive oil. Drain and place vegetables to top of green beans.
Mix together: soup, milk, basil, Worcestershire and hot sauce. Pour mixture over panned ingredients.
Bake at 350 degrees for 20 minutes. Sprinkle Chow Mein noodles over dish and bake another 10 minutes.

This dish has very stable ingredients and can be prepared well ahead and refrigerated until ready to cook. Freezing would not be difficult either, but make sure it is well wrapped.

3 2 1 Contact

2005-09-05T16:04:00.000-07:00

I have altered my contact email address. The features offered with a G-mail account are powerful and better suited to my blog mail.

Drop me a note at maninthekitchen@gmail.com

Thanks, have a swell one!!!

Creative Moments

2005-09-03T14:51:00.000-07:00

Today, I captured an opportunity to try something different with food. It is always fun for me to discover new things, there is so much to experience beyond the “Same-old Same-old”.

So, I was considering the lunch possibilities today and felt like something different. I scanned the pantry and the refrigerator and set my mind to thinking. I quickly identified the usual suspects (ham sandwich, chef salad, can of soup). However, the can of garbanzo beans was the spark that got me rolling!

Beans are great food and the Garbanzo beans (a.k.a. chick peas or cici beans) are a simple flavor that I really enjoy. I keep a can or two in my pantry for an easy adder to any pasta. I have read about hummus, which is mashed garbanzo beans and spices, that guided me too.

My little journey in the land of creativity, yielded this result:

A Pleasant Pita

1 15 oz. can Garbanzo Beans, drained
¼ cup Roasted Red Bell Peppers, chopped
½ cup Fat free cottage Cheese
1 TBSP Dijon Mustard
2 tbsp Mayonnaise (I use the real stuff, but low-fat might be a better choice)
1 tsp dried Thyme
1 TBSP Red Wine Vinegar
1/2 pound ham, sliced into matchstick strips.

In a medium bowl, mash beans. Add Red Bell Peppers and Cottage Cheese to bowl. Blend the contents of the bowl. Add Mustard and Mayonnaise, Thyme and Vinegar. Blend mixture and let rest for five minutes.

Heat whole, round pita breads in microwave for 30 seconds. Fill a folded pita with mixture, similar to a taco. Top with ham.

Serves four

I also added chopped fresh broccoli to the creation.

If you like a bit of zing, add some red pepper flakes or some dashes of chipotle Tobasco sauce.

The nutrition info is not available, but its gotta be loaded with fiber and pretty low fat.

What a Treat!!!

2005-07-23T16:09:00.000-07:00

I was pleasantly surprised last Sunday. My wife is not the one who usually prepares the food in our house. If she does prepare a meal, it is a simple, open-the-box type of event.

She shocked me with a fabulous deviation. I came in the door to a wonderful meal. The main course was a Honey Pecan Salmon. This recipe is super easy and too good!!

The recipe came from a clipped newspaper, so I am unable to give proper credit. However, the name Shannon Alexander is included in the clipping, this recipe may be hers.
In any case, here it is:

Honey Pecan Salmon

¼ cup EV Olive Oil
3 TBSP honey
4 Salmon filets (4 to 6 ounces each)
1 –1/2 cups well-chopped pecans
½ TBSP dried or fresh parsley
salt and pepper
extra honey

Preheat oven to 425
Mix olive oil and 3 TBSP honey in a medium bowl. Dip each filet in the mixture.
Roll and press the fillet in the pecans to coat filet. Lay coated filet in a 9-by-13 baking pan.
Sprinkle with parsley.
Slat and pepper to taste.
Drizzle extra honey on filets.
Bake for 10 minutes or until fish flakes with fork.

Served with rice and a steamed veggie, this is heaven on a plate!!!

Happy eatin’
MITK

The GQ 'Fridge

2005-07-01T18:17:00.000-07:00

Adam Rapoport, Style Editor for GQ magazine, had a list in the magazine’s June ’05 issue.

Here it is:
10 Things a Man Should Have in His ‘fridge at All Times

White wine
High-end Bacon
Parmigiano-Reggiano Cheese
Dijon mustard
Italian Flat Leaf Parsley
Eggs
Lemon
Champagne
Butter
Mayonnaise

Adam offered interesting supporting commentary that defends each item’s position on the list. I am certain the American Dairy Association would frown on his exclusion of milk from the list! (can champagne be part of the dairy group?)

Oh! Those French are on to Something!!

2005-06-26T09:21:00.000-07:00

I bought a French Coffee Press. It looked cool at the store and looks cool on my counter.

If you are unfamiliar, a French Coffee press is a small glass pitcher that has a tight fitting lid with plunger-like strainer. When pressed down into the brew, the strainer pushes the ground coffee to the bottom of the decanter and effectively separates the grounds from the coffee.

I followed the directions and put a few tablespoons of coffee in the press, added boiling water and waited, letting the mixture steep. After pressing, I tasted the output.

Coffee made this way is intense—almost espresso. There is an element in the aroma and in the aftertaste that is not present in the drip-method of brewing. I am looking forward to combining this coffee with a dessert (cheesecake, perhaps).

One lesson learned. When you finish the cup and see a little bit of coffee still in the press, don’t pour it into your cup and drink it. I found that out the hard way. You see, the awful stuff you don’t want has time to come out of the grounds during that long steep time. What you will taste is twice as bad as the worst truck-stop style, reheated, day-old, instant coffee you ever had.

Speedy Breakfast

2005-06-18T21:15:00.000-07:00

I read an article in a Men’s Health magazine that praised oatmeal. The article mentioned that the humble oat was a great source of soluble fiber. Soluble fiber, studies show, helps keep the bad cholesterol at bay.

Breakfast is important to me. I have always respected the need to start the day off with a meal instead of a little juice and a danish. I can indulge that my choice is superior because the experts agree: good breakfasts are important to a healthy lifestyle.

The choices I was making for my weekday breakfasts were poor. I was eating Breakfast Pockets. A product of Nestle Foods that are not terrible, but are not the best choice. They are convenient, that was the hook for me. My other selection was a breakfast burrito from a local convenience store (it was a terrible, tasty indulgence—pure evil, I don’t even want to know what the $1.89 foil wrapper had in it!!!).

The article in MH specified a steel cut oatmeal from Ireland (McCann’s Irish Oats). I have had this brand before and it is quite good. However, it simmers for 30 minutes. So, I went for the rolled and toasted, faster cooking, Quaker Instant Oats.

Weekday mornings, I am eating a large bowl of oatmeal with a few teaspoons of raspberry jam or grape jelly stirred in. It is a three-minute prep that can be easily executed while half-asleep and a nice warm meal to start the day. You budget-minded readers would see that it is pretty cheap eats too!

I suppose one could cook the steel-cut oats and reserve them for daily consumption (MH suggests this), but I have not discovered the need for that much work.

Have a great breakfast!!!!
MITK

Pine Tavern, Bend OR

2005-06-17T07:36:00.000-07:00

I was off on vacation recently and discovered a very nice restaurant. Let me mention it to you.

The restaurant, The Pine Tavern, is in Bend, Oregon. It is downtown in the “old” part of Bend. The atmosphere is charming, the staff delightful and the food is full of flavor. If you get to Bend and do not eat at The Pine Tavern, you are missing a chance to relish in the beauty of a superb, non-chain restaurant.

My selection was off the Specials List. It was steelhead salmon with an apricot marmalade. The whole menu was great and that choice was difficult.

Let me recommend this tip: Call the restaurant, (541) 382-5581, and arrange for a window seat (or dine al fresco). The view of mirror pond is outstanding.

Fast and Delicious!!

2005-06-11T11:21:00.000-07:00

I bought a one-pot mix at the supermarket a few weeks ago. It was from Zatarain’s. I have had favorable success with Zatarain’s rice products. They work well when the Cajun flavor is what a meal needs.

This was the French Market Vegetables and Rice Mix. I had half of a rotisserie chicken (left over from two days before) that I cubed to add to the mix. Some french bread was added to the meal to round it out. It was very tasty. Total time involved was 32 minutes.

My plan is to keep a box or two in the pantry. It’s great for getting out of a tight spot.

Refreshment and a Little Buzz!!

2005-06-08T21:12:00.000-07:00

Oh My, Where have I been?!

As you can see, I have been quite absent from submitting lately. My bad. Life got busy and the blog took the backseat.

Here is some new stuff.

With summer coming near, I think about all the great veggie dishes that can be done. I am partial to steaming vegetables as it beats boiling and is quick. I have read lots of good stuff on grilling vegetables too—I will be trying some of that this summer too.

But, summer always brings the heat. The heat will create a thirst. Here is a fast cure for that thirst.

Pineapple Cosmo
1 ½ ounces Captain Morgan’s Parrot Bay Pineapple Flavored Rum
1 ½ ounces cranberry juice
1 squeeze of lime

Shake ingredients with ice and strain into a chilled martini glass. Garnish with lime slice and enjoy!!

Oh, where am I?

2005-05-31T23:06:00.000-07:00

What a shameful lapse I have allowed! Busy, busy busy!

I'll have an entry soon. Give me just a little more time!!

Thanks
MITK

Chicken Tonight!!

2005-04-12T09:42:00.000-07:00

My Kindergarten son is getting busy with after-school activities. He has swimming lessons and, today, is starting tee-ball. Friends of mine with older children are telling me that I am just beginning the rat-race of parenthood! This new-found busy-ness can challenge the menu. The loss of prep time and the urgency of hunger can squeeze out a chance to eat real, home-prepped food. So, I am looking for more fast, simple, delicious options.

Here is one I tried last night. It has a 30 minute prep time and would make Rachel Ray proud!!

Chicken Thighs with Tomatoes and Capers

4 – 4oz. Chicken thighs, skinned and boned
1 TBSP dried Basil (or 1 TBSP, fresh Basil)
2 – 14.5 oz. Cans of diced tomatoes with peppers, undrained
1 TBSP Capers
2 TBSP sliced, fresh Basil (optional)

Coat chicken with cooking spray; sprinkle with basil. Place a large non-stick pan over med-high heat; add chicken, and cook 2 to 3 minutes per side to brown. Add tomatoes to pan. Bring to a boil; cover, reduce heat and simmer 15 minutes, turning chicken occasionally. Increase heat to high; bring to a boil. Cook uncovered, 2 minutes or until chicken is done and tomato sauce is slightly thick, stirring frequently. Add capers. Sprinkle with fresh basil, if desired.

Yield: 4 servings (1 thigh and ½ cup sauce).

Cal. 205, Fat 4.5 g, protein 24.4g, Carb. 15.5g, sodium 945mg.

I served the chicken on bed of whole grain spaghetti. It bumps up the calories a little, but makes it a more filling dish. I may try a mix of regular and spinach pasta—for color—next time.

Dessert!?!

2005-04-07T15:37:00.000-07:00

Sometimes we neglect the sweet tooth. I am certain this hurts the soul. An indulgence is great for the well being of the Self. A good dessert is a pat on the back and a booster.

Of course desserts can weigh us with guilt and they take time to prepare. Not all desserts are diet killers. Here is a very easy one I found that is loaded with goodness.

Apricot and Orange Fool!!

1 cup dried apricots
1 TBSP honey
1 cup fresh orange juice
1 cup low-fat yogurt
2 tsp. flaked almonds (toasted)

Put all ingredients in a blender or food processor. Blend until smooth. Place serving, topped with almonds, in an individual chilled glass dish.

Yield: four servings
Cal. 171, Fat 1g, Protein 6g, Carb. 37g, Sugar 37g.

Fish, Glorious Fish!!

2005-04-04T20:53:00.000-07:00

I bought some wild sockeye salmon. It is unique for me to get wild salmon. The farm-raised salmon is all that I can usually get here in the ultra-rural boondocks where I live! There is a remarkable difference in the fish. The farmed fish has added color that is not the same as the natural color. The wild fish is firmer and denser. From this experience, I would suggest the wild over the farmed. I have read that wild salmon has less fat than the farmed version. This makes sense as the wild fish would get more exercise as it swam in an unconfined habitat.

That said, the farmed breed might be different than sockeye. The breed of salmon must effect the quality too, I am sure.

I improvised on the sauce for the salmon. It was tangy and quite a nice touch. Here is what I did:

3 TBSP fat-free sour cream
1 TBSP Dijon mustard
2 TBSP chopped parsley

Combine in a bowl and refrigerate until serve-time.

I had a one pound salmon fillet, skin-on, that I divided into three pieces.

I put the fish in a med-high pan that was coated with cooking spray.
Cook fish for 4 minutes then pour ¼ to ½ cup of Dry Vermouth on the fish, cover.
The vermouth will poach the salmon and preserve the moisture.

Poach the fish for 4-5 minutes (until it flakes with a fork). This cooking time is highly variable, but, in my experience, it is fairly forgiving—just keep an eye on it.

I steamed broccoli as the vegetable and turned to NearEast, Couscous (I like couscous with salmon and NearEast’s selections are simple to prepare and flavorful.

Sunday Breakfast

2005-04-03T18:30:00.000-07:00

My son and I fired up the waffle iron this morning. We used Bisquick (the reduced fat version, of course!) and it was easy and delightful.

My son, five, helped measure and stir and load the iron. He was really interested and proud of the final product. Being involved in the preparation of food seems to make the flavor that much better.

We copped out on the prep; it was not a scratch recipe and we used Redi-Whip to top the strawberries. Authenticity was not as important as a father and son beating batter and pouring it out.

Springs Fling!!

2005-03-29T20:49:00.000-08:00

I stopped at a flower shop today. The stop was spontaneous. A vase of flowers was a fanciful thought. I picked up some cut flowers and dared to arrange them myself. It was simple. I walked into the store, professed my low-level of knowledge and what I wanted to do and the florist coached me along.

I left with a handful of flowers, daisies mostly, and advice on how to make them last. Pretty cool and only about 7 bucks! I have a few vases at the house—left over from various occasions when I ordered prepared arrangements. The color added to the table is a nice boost and a reminder of the spring season that is coming (I hope!). And, the arrangement is not as “Martha Stewert” as I thought.

The florist told me to trim the stems with a sharp knife and cut the stem at an angle—not square. Top off the water daily. A packet of flower food was given to me too; I mixed this sugar-like powder into the water as the packet instructed.

So, if you want to jazz up the table, stop by that florist shop. You’ll be home admiring the color in no time at all!

Recipe: Linguine with Shrimp and Feta

2005-03-19T14:37:00.000-08:00

Here is a super-fast meal idea. It is great for the hectic night that needs a good meal.

1 pound frozen cooked, peeled shrimp (buy a bag at the store—thaw under cold running water)
26 oz jar of marinara sauce
2 TBSP Pernod liqueur (Anisette works if you can’t find the Pernod)
1/3 pound crumbled feta cheese
1 pound cooked linguine
¼ cup fresh basil, chopped

Thaw the shrimp.
Cook linguine per the package.
Heat marinara in sauce pan while noodles are cooking. Add shrimp, liqueur and cheese. Heat through.

Toss sauce with linguine and top with basil.

Serve.

Have some garlic toast to go with and all your bases are covered for a good pinch meal!!

Veggie-Tales

2005-03-16T06:33:00.000-08:00

I have been spending lots of time on vegetables lately. Not a lot of time worrying or preparing them, but lots of time making sure they are in the meal plan. It really has changed the way I am eating.

I am a steamed veggie freak. I love all veggies steamed. It is such a fast and simple prep method. The true flavor of the food is preserved in the steamer. If you don’t have a steamer, you gotta get one! Mine is a simple steamer that rests on top of a sauce pan (like a double boiler with holes). It is easier to manage than the folding sort that rests in the bottom of a pan.

I picked up a trick from the Food Network for veggies. Sprinkle a pinch of course sea salt on the dish right before it goes to the table. The sudden appearance of that chunk of salt is a shocking taste experience that is a new dimension to the meal.

It is getting to be veggie season too! That is exciting.

First of the Season

2005-03-13T09:16:00.000-08:00

The local grocery had halibut on sale. “First of the season!” they touted; I could not let that go by. I brought home a pound and a half.

I prepared a lemon pepper for them. The steaks were baked, though there are many ways to prepare a versatile fish like halibut. The halibut flesh is dense and firm. That helps a kitchen barbarian, like me, because rough handling does not jeopardize the food.

Here is a super-versatile lemon pepper. I have used it for many types of fish (from orange roughy to cod to pollock). It is great to dress-up the lower quality fish and is quite a quick meal.

2 Tbsp grated lemon rind (about 3 medium lemons)
1 Tbsp Olive Oil
1 ¼ tsp Black peppercorns, crushed
½ tsp salt
2 garlic cloves. Minced

Combine ingredients and rub on fish. Bake fish at 425 degrees until the fish flakes with the stick of a fork (rarely more than 10 minutes).

Pasta in a Pinch

2005-03-11T07:01:00.000-08:00

I threw a pasta dish together last night that made me swell with pride. I was in a pinch and threw this together from stuff in the pantry. I have seen similar dishes done, but here is mine:

Pasta in a Pinch
By: Maninthekitchen

Gemelli Pasta (or whatever you have in the pantry!)
15 oz. Garbanzo Beans
1.5 oz. Tomato Paste (1/2 of a 3 oz can)
2.25 oz can of sliced, black olives
¼ cup roasted red bell peppers, chopped
2 tbsp basil

Cook, 8 oz-dry, pasta per directions on the package.
In a saucepan, over medium heat, place entire contents of garbanzo bean can. Add tomato paste, olives, peppers, basil. Heat to boil.

Pour sauce over drained pasta.

If you have parmesan cheese, you can add that to the top.

Falling off the Wagon

2005-03-09T20:27:00.000-08:00

Tonight, I fell off the wagon. I was ambushed by a busy schedule and a poor plan. Hungry and option-less, I ordered Domino's pizza and buffalo wings. It was convenient.

Funny thing is, it really did not taste good. Also, I sure missed the feeling of preparing the food. Remembering this will sure inspire me to have a better plan and a few back-ups too!!!

Eat at home, eat healthy!!

Recipe: Rotisserie Panini

2005-03-08T07:10:00.000-08:00

Parents Magazine (www.parents.com) has a nice article in the April 2005 issue. Jackie Plant teamed up with Fraya Berg and presented eight recipes for rotisserie chicken. The variation is good and the offerings are straight-forward. I encourage you to look at all of them.

I like the convenience of rotisserie chicken. They are a quick-pick and very versatile. The chickens are available in a variety of flavors and many quick and easy recipes exist for them. Use the little fellows regularly fair reader, they can be a lifesaver.

My advice, if you can spare the time, is to roast you own. I know it contradicts the ease of a supermarket or Boston Market dash to buy a cooked poultry, but it gets you more. When you are menu planning, consider roasting a few chickens on Sunday (the time in the oven is the same for one bird or three!). Eat one as a Sunday feast and have the second in a recipe on Thursday or so. If roasting hens are on sale, it is cheaper and you’ll get bigger birds. Bigger birds yeild more meat. More meat equates to more of those quick and easy, left-over meals. It can be a budget stretcher and a time saver in the long run (besides, you won’t have to stop at the store mid-week or worry about weather a bird is ready at the store.)

Here is a sample from the article:

Chicken Caeser Panini

3 Tbs. Lemon Juice
1 Garlic Clove
1/3 cup shredded Parmesan Cheese
1 tsp Worcestershire Sauce
1 tsp Mustard
¼ tsp. Black Pepper
1/3 cup extra-virgin Olive Oil
¾ lb. Shredded, cooked chicken
3 cups shredded Romaine Lettuce
1 16oz loaf of unsliced country-style or focaccia bread

In Blender, combine the lemon juice, Garlic, 3 Tbsp of Parmesan cheese, Worcestershire sauce, mustard and pepper. Run until blended. With motor running, slowly pur the oil until well combined.

In a large bowl, combine Chicken and lettuce. Stir in 2 tbsp dressing, mixing to coat well. Split bread in half horizontally. Scoop out the inside of the loaf, leaving the crust shell. Brush bread shells with remaining dressing, then sprinkle with the remaining Parmesan cheese. Place the chicken mixture on one shell of the bread; top with other shell to create a sandwich. Firmly press to seal.

Heat a non-stick pan over medium heat. Spray the top and bottom of sandwich with cooking spray. Place in the pan and put a second cast iron pan on top and push down (You can use a Panini press if you have one). Cook 2 minutes. Remove the top pan and, carefully, flip the sandwich. Cover again and cook for two more minutes.

Cut into 5 slices.

Serves 5
Cal 503, Protein 25g, Fat 24g, Carb. 48g, fiber 3g.

Roasted Peppers

2005-03-06T12:44:00.000-08:00

Roasted red peppers
I bought a jar of these gems other day. What a great “have-around” item.

The roasted flavor is terrific and it adds dimension when added to a dish.

I diced some and put it on a lunch salad.
I layered whole pieces in a grilled cheese sandwich.
I diced some and put it in with steamed broccoli.

I also read that it can be pureed and put in with jarred, red sauce. Put that on pasta or on a slice of bread and you’ve got flavor!

I found them near the pickles and olives in the grocery store.

Simple and fast—Just what the Man in the Kitchen needs!!

Vital Information

2005-03-06T11:13:00.000-08:00

Wow!! What a response to my blog!

Thanks for the input from all of you.

I received criticism on not better defining what this blog is all about. Here is my answer:

I am a guy that enjoys food. I have a lovely wife and two great kids, 5 and 2. In my family, I am the cook. It is a role I embrace. The meal planning and prep is nearly all my responsibility. In fact, when I am away from the house, the family eats drive thru food or pizza gets delivered.

A few years ago, I grew tired of the sameness of our menu and sought variety. Taste was my original motivator; however, good health sense has become important too. I found it to be less than Herculean to get great meals at home. However, too many people I know are stuck in a rut and are not getting good meals and good meal-time with the family unit. That is where this blog was born.

My true goal with this blog is to provide easy ways to put on a sit-down dinner. The reduction of the family meal to an oddity is severely weakening the links in the family unit. (I covered this in an earlier entry).

Here is what you can expect from this blog:

I will try to propose 30 minute or less meal ideas. I will overstep this at times depending on the recipe. I will propose some ready-made and near-ready-made items. Again, the goal aims for speed and flavor.

When I see interesting information in my travels, I’ll pass it along here.

Not all the recipes are low-fat or “super-healthy”. I would rather you eat less-healthy food at home before doing the drive-thru. When available, I’ll include nutrition information.

I do not hate fast food. In fact, I eat my share of it. My message is to reduce intake of that food by eating at home. The benefits outweigh the costs on all levels.

I will respond to questions and criticisms. That is a fair commitment from me, the blogger. Give me feedback and I’ll accommodate as best I can.

The subject may get off the path once in a while. I think it adds flair to step around a bit. If the entry is not appealing, skip it, that is a beauty offered in Blogs!!

Recipe:Cod in a Basil Sauce

2005-03-05T08:29:00.000-08:00

Recipe: Pan-seared Cod in a Basil Sauce

This is a very good and delicate taste for fish.

I have served this with steamed green beans and cauliflower. The starch was basmati rice (if you are pressed for time try instant mashed potatoes.).

Wine Note: (I am no sommelier, but, once in a while, I’ll note a good pair.) I found that a Sauvignau Blanc is great for this dish; Chateau St. Michelle was very good with this dish.

This recipe was from Cooking Light (March 2004, Page 188).

Pan-seared Cod in a Basil Sauce
¼ cup fresh Basil
¼ cup Fat-free Chicken broth
1 Tbsp Parmesan Cheese
4 Tbsp Olive Oil
1 tsp salt, divided
2 garlic cloves, minced
4-6 oz. Cod fillets
¼ tsp black pepper

Combine basil, broth, cheese and oil with ½ tsp of salt and garlic. Set aside.

Sprinkle fish with salt and pepper.
Heat skillet coated with cooking spray over medium heat.
Add fish, saute 5 minutes per side.
Serve fish topped with basil sauce

4 servings
Cal. 199, Fat 6.6 g, Protein 33g

Recipe: Salmon with Kiwi-Mango Relish

2005-03-04T20:24:00.000-08:00

Recipe: Salmon with Mango-kiwi relish

This salmon dish is top-shelf and terrifically simple.
I have served it with Near East couscous and steamed broccoli flourettes.
The leftovers are great for an at-work lunch.
This recipe came from an issue of Cooking Light.

Marinated Salmon with Mango-Kiwi Relish

1 Tbsp Honey
2 Tbsp Low-Sodium Soy Sauce
1 tsp Olive Oil
¼ tsp Black Pepper
4- 6 oz. Salmon fillets
Cooking Spray

Relish:
½ cup diced, peeled Mango (here's a good how-to)
½ cup cubed, peeled Kiwi
¼ cup fresh Cilantro
¼ cup orange juice

Combine the first four ingredients in a plastic, zip-type bag. Add fish, seal. Marinade for 10 minutes, turning the bag occasionally.
Heat skillet, coat pan with cooking spray.
Add fish, cook 5 min. per side.
While fish is marinating, prepare the relish by combining the ingredients.
Serve fish with ½ cup of the relish.

Slow Down

2005-03-04T01:32:00.000-08:00

A few years ago I prepared a nice meal of black-bean burritos and spanish rice. For whatever reason, I noticed we sat to eat at 6:40 PM. I was clearing the table at 6:50!! I was astonished; we had sat down and inhaled this meal in less than 10 minutes. What a waste.

Fast eating is a reaction to the pressures of life. The need to get to the next task drives us to eat fast. Eating fast is not beneficial for our body or our mind. Cramming food into the body promotes overeating because we are eating so quickly it is impossible for our body to tell us how full our stomach is going to be. It is certain that we will eat more than we should when we are hurried. Devouring food quickly is also unsettling mentally. The frantic approach does not allow a relaxed consumption; we taste and enjoy more when we are relaxed.
Here are some pointers that promote slower eating.
Break the meal up. Serve a small salad or appetizer and keep the rest of the food away from the table. Let everyone eat the offering and converse then bring the rest to the table. This simple change will increase awareness of the elements of the meal, not the meal as a whole.
Dim the lights. The darker environment will calm the space and promote slower consumption.
Drink two large glasses of water 20 minutes before the meal is scheduled. This is an old diet trick, but it is good. The water will be in your stomach and will work away the urge to eat fast. A growling stomach can turbocharge your eating rate.
Guess the seasoning. On a new dish, encourage the table-sitters to taste the dish and tell what ingredients are present. It forces one to slowly taste the dish and consider what’s there. This is a good conversation starter too. You can vary this by talking about modifications that might taste good or compare it to similar dishes you’ve served.

Eat slow, enjoy!!!

Eat Fish

2005-03-02T13:30:00.000-08:00

The data supporting fish as good food is strong. Experts claim that twice a week is a good target—some ask for more. The oils in fish and the low fat nature of the meat make it a very good choice. Here are my thoughts on fish:

Buy good fish—leave the tilapia at the meat counter, opt for better fish (i.e. cod or orange roughy). It costs more, but it will get eaten.Get the fish at a full-service meat counter. You’ll get the chance to select the fish and you can quiz the butcher on what selections are best.

Spice it carefully. Don’t overpower the delicate fish with too much spice. It is a drastic change to go from heavily spiced steaks and chicken dishes to the more subtle fish. Be prepared to seek the flavor in fish and savor it.

Choose a more exotic side. Leave the instant rice in the pantry and try some brown rice or basmati—it takes 20 minutes to cook, but you can make it work in your plan and the added dimension of flavor is worth it.

Salmon is my favorite fish. It is fabulous—even when farmed, though wild is noticeably better.

Avoid the mercury fish. Some species, due mostly to their position in the food chain and their location of origin can accumulate mercury. Swordfish is high in mercury, for example. Eat these fish sparingly, or not at all. Check www.epa.gov/ost/fish for more information.

I avoid shellfish because I overcook it. Sea scallops are incredible when done correctly (I always end up with rubbery chunks—it is heartbreaking. It is something I’ll have to work on).

Recipe: Meatloaf

2005-03-01T23:18:00.000-08:00

The meatloaf is a comfort food in many people’s lives. Often grumbled about, but well eaten, it is a great main course. This recipe, taken from a Men’s Health magazine a few years ago, is easy and tasty. There are hundreds of variations on this meal too.
This loaf can be built early and refrigerated. Someone can be assigned to put it in the oven if the 35 min. cook time is a conflict.
Potato side dishes are a natural for this entrée. I have used the Idahoan brand instant mashed (the Loaded, is most loved at my house) to keep the speed up. You can prepare frozen potato wedges or steak fries if that suits you also.
Steam some frozen crinkle-cut carrots and you are eating good and fast!

Meatloaf

1# extra-lean Ground Beef (7% fat)
1 cup crushed Low-Fat crackers
½ cup Fat-free milk
1 egg
1 packet of onion soup mix
2/3 cup Ketchup

Preheat oven to 375 degrees.

In a bowl, mix; Beef, crackers, milk, egg, and soup mix.
Place mixture in a loaf pan, top with ketchup.
Bake at 375 degrees for 35 to 40 minutes.
Yields 4 servings
(Cal: 326, Protein 28 g, Carb. 24, Fat 13g)

Here is a start.

2005-03-01T22:34:00.000-08:00

To get these meals going, you must plan. Too often a frantic schedule and the convenience of the prepared alternative scuttle the good intentions of a harried meal-maker. You have been there, headed home from soccer practice and thinking about what you will put together when you get home. You are daunted by the idea of choosing a meal, leave alone putting it together. The kids grumble and you see a fast food place, pull in and order. This is not uncommon—we will eat fast food and have a stocked pantry of good food that goes unused. This reaction will satisfy our short-term anxiety, but traps us into a terrible eating plan.

Here is what I do to avoid this trap.

Use Momentum
Momentum is a powerful force. Al Secunda wrote of it in his book, The 15 Second Principle. In that book Al illustrates that getting something started is the most difficult part of the task, once things are rolling the work falls into line and the flow gives it a simplified feeling.
Build a Menu
To capture this ideal and start rolling, on Saturday AM, I build a grid for the week. It is a piece of scratch paper and it has seven columns (one for each day). I write the main course for each day in the column. Maybe its meatloaf on Monday, Salmon on Tuesday, Wednesday will be leftovers from the two previous days, Thursday is “on your own”, Friday is frozen pizza, Saturday is pasta, Sunday is roast beef.

I choose the “on your own” meals for the nights that are busy and I know a sit-down will not occur. Your pantry needs to have the stuff to support these nights. Healthy convenience foods are key to making this work well. As you can see, I do not eliminate prepared foods from the menu, but, they are not a dominant part of the fare.

Fill the grid by adding your side dishes and vegetables. It is easy to neglect this step, but I advise against it. Including the sides at the planning step will strengthen the chance that those important, healthy components are on the table on the given night. How often have we tossed together a batch of Kraft Mac & Cheese and eaten it with no vegetable accompaniment? Plan your sides.
Shop the List
Build your shopping list from that grid. Honestly, I build my menu with the supermarket flyers in front of me. If chicken thighs are on a good sale, I’ll consider chicken enchiladas. If chuck roast is cheap, then use one of those recipes.
Post the Plan
Put the grid on your ‘fridge, let every one refer to it. With it in view, it serves as a great reminder of your commitment—this small step is the most powerful at our house. Also, as you develop an arsenal of recipes, you’ll find more enthusiasm and support from others. You may hear, “I am looking forward to that Kiwi-Mango salsa on that salmon tonight!”
Review the Plan
Each morning refer to the plan. There may be some things you can do to get a jump on the meal prep (particularly if it is a crock pot item).
Recipe Resources
There are many books that provide meal plans that can be dome in twenty minutes or less. Use these to get started. You can purchase one of these fine texts.

One I started using recently was Cooking Light Superfast Suppers. It is from Oxmoor House publishers and is well done. I am a big fan of Cooking Light magazine too. (I recommend a subscription to anyone wanting to eat well and vary their menu.)

Whole test kitchen staffs work to streamline the prep process and get you coached for success. Use these resources.

I have found Epicurious.com to be helpful for recipes too. Be careful to understand what is involved in the recipe, as not all the recipes are short-prep.

Many magazines include recipes in each issue. You may want to hit the local library and leaf through a Women’s Day or Parenting to see what might be there—most of these are fast-prep recipes marketed to the busy segment of the magazine’s demographic.

I’ll post some of my “go-to” recipes here too—most were found in the manner described here.

Investing 60 minutes to research recipes will yield many choices. Do not put recipes on index cards; it eats up too much time. Use your printer and a photocopy machine (depending on the recipe source). Work from full sheets of paper.

To keep recipes, I think a pocket-folder with the 8.5 x 11 printouts or photocopies works fine. Sure you’ll have to leaf through it to get the recipe, but, honestly, how many recipes do you need? If you are compelled, you can build a computer database, or have several folders (one for chicken, one for beef, one for sides, etc.).

Use the back of the paper to make notes. This is where you can note effective ingredient substitutions, wine pairings or other notes. I find myself putting a comment like, “try a tsp more white pepper.”

We Lost That Meal

2005-02-26T13:25:00.000-08:00

The sit-down meal is not a part of the fabric of our society. It is no surprise; convenience and faster pace have crowded the sit-down meal from our schedule. This change has brought a loss that far outweighs the benefits. As I see it, the loss of the sit-down meal in the evening has weakened the strength of the family unit (already attacked by other forces in modern society), burdened the family budget, and torpedoed the ability to maintain a healthy diet.

There is an important interaction that is part of this kind of meal. A bond is forged and maintained when a group comes together to eat. It goes beyond physical nourishment. Communication occurs. This interaction builds the commonality of the family unit. As the events of the day are exchanged or the plans for tomorrow discussed, the meal serves as a progress report and planning meeting for everyone involved.

The alternatives to the sit-down meal are dining out or getting fast (prepared) food to eat at home. Both lack the communal element that serves as a foundation to build the unit. A restaurant is not the correct environment to discuss family events—too much else is going on and if it is a controversial topic, it really is not the place. Fast food is terrible because it robs the preparation phase of the meal. Food is cheapened to a commodity, an item on the to do list. Both of these alternatives are expensive, expensive in simple cost and costly to ones health.

The world is losing the battle with obesity. Most of the developed nations are reporting a dramatic increase in the Body Mass Index of their populations. This is due, in part, to poor dietary choices. The convenience of a nasty Big Mac with a Super-sized Fry is plumping up the population. Eating at home is healthier, tastier and requires some extra activity. The need for one to control their intake is common to every major weight loss program I have perused. Eating in gets that control back to you--right where it belongs.

In summary, each of us should make a bit more effort to eat at home a little more often. The benefits are proven; it is healthier, cheaper and promotes a strong bond in the household unit.

I cannot say that a meal should occur every day of the week. Today’s society challenges that goal. I will promote the idea that a good starting point could be to have a sit-down meal 3 nights a week. Once the benefits are realized, then more will fall into place.

But how?
That is what this blog hopes to address. With recipes, resources and encouragement, we can get enjoy those meals. We’ll feel better about how we eat and be closer to those with whom we share the table.