Tuesday, 26 July 2011

Curried Chicken Salad

Hey everyone! Now I'm a big fan of the plain, old, traditional chicken salad but unfortunately its deliciousness can be attributed to the use of mayonnaise in it, and some people tell me that it's the most evil thing to have when dieting/trying to eat healthily (it has 90 calories and 10 grams of fat per teaspoon). Now you can replace it with low-fat mayonnaise, but like every delicious highly-caloric thing that has a creamy texture, the low-fat versions taste kinda odd. In this group I'll add low-fat plain yogurts, sour cream, and cream cheese. The best way to be able to mask these slightly off-putting tastes is by making sure that whatever dish your using them with has tons and tons of spices. In the end, I can't tell the difference between a dish using the normal high-fat version of something or its oddly-tasting low-fat alternative when the dish is flavourful and bountiful with spices.
That brings me to the recipe that I'll be sharing with you guys which is a curried chicken salad. Low-fat mayonnaise and low-fat greek yogurt make the dish creamy like normal chicken salad but the spices, mango, grapes, and almonds is what makes this dish fabulous. It's very versatile since you can replace whatever nuts you want for the almonds (like walnuts or cashews) and you can replace the grapes or the mango with dried currants, cranberries, or apricots or with some chopped green apple. This is great for lunch, dinner, as a snack, or to take on a picnic. You should be able to find all the spices at your local grocery store and if not at the closest Asian market. You can serve it on a bed of lettuce, in a wrap, or in flatbreads as a sandwich.
Ingredients:
-2 boneless, skinless chicken breasts (about 1.5 pounds)
-1 3/4 cup chicken broth
-1/3 cup low-fat, low-calorie mayonnaise
-1/2 cup 0% fat Greek yogurt
-3 teaspoons curry powder
-1/2 teaspoon cumin
-1/4 teaspoon cayenne pepper
-a few dashes of turmeric
-a dash of garam masala
-1 tablespoon fresh lime juice
-1 teaspoon honey
-1/2 teaspoon ground or fresh ginger
-1/2 teaspoon salt
-1/4 teaspoon ground black pepper
-1 medium red onion, chopped (if you don't like the taste of raw onion, feel free to substitute 1/2 cup to 1 cup of chopped green onions)
-1 firm-ripe mango, pitted, peeled, and chopped
-1 large celery stalk, finely chopped
-1 cup red seedless grapes, halved
-1/2 cup almonds
-1/8th cup chopped cilantro

Directions:
1. Bring 4 cups of water to a simmer with chicken broth in a large saucepan or pot. Add chicken and simmer uncovered for 10 minutes. Remove pan from heat and cover; let stand until chicken is cooked through, about 15 minutes. Transfer chicken to a plate and let cool for 10 minutes. Chop into 1/2 inch pieces.
2. While chicken is cooling, mix together mayonnaise, Greek yogurt, spices, lime juice, honey, ginger, salt, and pepper in a large bowl. Add chicken, onion, grapes, mango, and almonds and stir to combine. Let sit for an hour before serving. Garnish with cilantro.

Nutritional Information:
(per 1 serving, should yield 6 servings): 256 calories, 9 grams of fat, 0.3 grams of saturated fat, 45 mg of cholesterol, 340 mg of sodium, 20 grams of carbohydrates, 2.9 grams of fiber, 13.5 grams of sugar, 23.5 grams of protein

Enjoy!:)

Monday, 18 July 2011

Snacking, Post 3: Lemon and Cilantro Hummus

Hey everyone! This was my first time making hummus and I'd like to think that I was pretty successful. You might be noticing a bit of a trend with the types of foods that I use for snacking and it's true: I tend to snack on things that are high in protein and high in fiber. Why is this? I think if you're going to be snacking on something, you're going to have to consider its Fullness Factor to keep you from overeating. You should want snacks to keep you full until dinner time rolls around but also to keep you full enough so that you can eat a smaller quantity at dinner as well too. Chickpeas balance keeping you full without consuming too many calories. Chickpeas are really, really nutritious and that's why I enjoy snacks that incorporate them (see my first snacking post with roasted chickpeas). Snacks should also be nutritious but most of all, they should also be tasty so you can keep snacking on what's good for you. This variation on hummus is refreshing and light and perfect for summer.

If you want to know more information about the Fullness Factor, you can read about it here: http://nutritiondata.self.com/topics/fullness-factor

Ingredients:
-1 400 gram can of chickpeas (not dried, the consistency will not be right if you use dried chickpeas)
-2-3 garlic cloves, peeled
-3 tbsp. 0% fat Greek yogurt
-1.5 tbsp. tahini paste
-1 tbsp. olive oil
-zest and juice of 1 lemon
-1 tbsp. cilantro, chopped
-salt, to taste
-paprika
-pine nuts

Directions:
1. Drain chickpeas in a colander and rinse them off. Pat them dry with paper towel and transfer to food processor.
2. Add all the ingredients except the cilantro and pulse on high until smooth. If the hummus seems a bit coarse or you are having trouble pulsing it, add water by the tsp. until it becomes smoother.
3. Transfer to a bowl and stir in cilantro. Garnish with a drizzle of olive oil, salt, paprika, and some pine nuts. Serve with whole wheat pitas.

Nutritional Information:
(per 1/5th of the total recipe): 196.7 calories, 7.8 grams of fat, 0.76 mg of cholesterol, 16.5 mg of sodium, 25.5 grams of protein, 7.7 grams of fiber, 4 grams of sugar, 9.2 grams of protein

Sunday, 10 July 2011

Mushroom-Barley "Risotto"

Hey there, my fabulous readers! I may sound like a broken record, but I really can't keep emphasizing how important fiber is in your diet. Just in case you didn't know, adult males should be consuming on average 30 grams of fiber every day and adult women should be consuming 20 grams of fiber per day. Good sources of fiber include: oatmeal, nuts and seeds, legumes, beans, lentils, apples, pears, strawberries, blueberries, carrots, cucumbers, zuccini, celery, tomatoes, and whole grains.

The average North American doesn't even get half their daily amount of fiber and it's easy to see why. Many grain based dishes don't taste nearly as good when you substitute whole grains for white grains. For example, one of my favourite comfort foods is my grandmother's mushroom risotto, honestly there is no better mushroom risotto out there. Unfortunately it is made with white rice and I really can't see the flavours working as well together if you replaced the white rice for brown rice. Even if you could make this substitution, there is still a ton of cheese, cream, and butter that jacks up the caloric and fat content. When I found this recipe for risotto that replaces the rice with barley, it seemed to solve all the nutritional problems that normal risotto has. Barley has a ton of fiber, magnesium, and selenium. When you cook barley, it's almost a bit like a porridge and thus has a natural creaminess, which takes away the need to add cream and butter.
Ingredients:
-1 tbsp. olive oil
-1 medium onion, chopped
-12 oz. chopped button and crimini mushrooms
-1 large portobello mushroom, stemmed and chopped
-3 tbsp. chopped fresh parlsey
-1 tbsp. chopped fresh thyme
-1 tbsp. minced garlic (about 3 cloves)
-1 cup pearl barley
-5 cups low-sodium chicken or vegetable broth
-2/3 cup white white, I find Chardonnay works best
-1 bay leaf
-1/4 cup grated parmesan cheese

Directions:
1. Heat oil in a heavy, large pot over medium-high heat. Add onions, sauté 4 minutes. Add all mushrooms; sauté until golden brown, adding 1-3 tbsp. of water if mixture is dry, about 15 minutes. Stir in herbs and garlic. Add barley and cook 1 minute.
2. Add 4 cups of broth and the white wine and bring to a boil. Add the bay leaf. Reduce heat to medium-low; cover and cook until liquid is absorbed and barley is almost tender, about 40 minutes.
3. Stir in 1 cup of broth and cook uncovered until barley is tender and mixture is creamy, about 10 minutes. Stir in cheese. Season with salt and pepper.

Should yield 6 servings

Nutritional Information
(per 1 serving):221 calories, 3.9 grams of fat, 0.71 grams of saturated fat, 3.7 grams of cholesterol, 535 mg of sodium, 32.4 grams of carbohydrates, 5.6 grams of fiber, 2.3 grams of sugar, 9.75 grams of protein

Thursday, 7 July 2011

Turkey-Pesto Meatballs and Spaghetti

Hey everyone! This week's recipe is a great spin on the classic spaghetti and meatballs dish. I realize that I've been posting a lot of vegetarian dishes and I need to throw in a few meat recipes into this blog to satisfy my fellow omnivore readers. Now this dish is really delicious because it takes plain, old, boring ground turkey and jazzes it up with some pesto, making it a great alternative to beef. Turkey is much lower in calories and fat than beef so I think it's great to find recipes that can make it just as appetizing. The meatballs also freeze well so can be made in advance for a last minute meal.
Ingredients:
-one package of extra lean ground turkey, about 450 g
-3/4 cup of breadcrumbs
-1 egg white
-1 can of tomato pasta, we prefer any of the Classico varieties
- 5/7th of a package of whole wheat spaghetti

Directions:
Preheat oven 350 degrees Fahrenheit. Mix pesto, ground turkey, breadcrumbs, and egg white in a bowl. Roll the mixture into 15 meat balls. Place in the oven and bake for 20 minutes, or until they are done. Serve over spaghetti with tomato sauce.

Enjoy!

Nutritional Information:
(per 1 serving, should yield 5 servings): 523.2 calories, 14.9 grams of fat, 70.7 mg of cholesterol, 670.4 mg of sodium, 56.4 grams of carbohydrates, 16.75 grams of fiber, 57.48 grams of protein

Sunday, 3 July 2011

Splurge Recipe #2: My Infamous Coconut Cream Pie

This weekend was the Canada Day long weekend and barbeque invites abound during these 3 days every year. I believe that whenever you're invited to someone else's house for dinner or for an event, you should always bring something to show your gratitude; whether that be flowers, wine, or a dessert. I almost always bring a dessert because I love to bake and was very pleased this weekend when I was invited to a friend's family barbeque/housewarming. I haven't been baking a lot in the past few weeks and so I wanted to pull out all the stops and make my "infamous" (amongst my mother, sister, step-father, and boyfriend to be specifiic haha) coconut cream pie.

Now, if you are a novice baker but also are not very confident in your abilities-I wouldn't make this pie. I do think that being a good baker means having a good solid base in baking before moving to more difficult recipes but at the same time, baking a more difficult dish doesn't require any more skill than an easier dish, it just has more steps. The only way you can be a good baker is just by following the directions *exactly*, and this skill works just as well if you're making cookies, or if you're making a pie. I am going to add as many directions and tips as I can to help reduce any sort of ambiguity in the recipe and to make it as clear cut as possible. I hope many of you attempt this, even if you haven't baked very much! It is such a delicious pie and very worth the trouble.
Okay so the first thing you need to have with a pie recipe is a solid pie crust recipe. I haven't experimented very much with pie crust recipes because the first one I ever used turned out so well, and has always turned out so well, that I never went to look for another one. There is some debate over using a shortening based crust over a butter based crust and I'm sure there are some merits to both, but I use a butter based crust because I have never had problems with it.

Ingredients:
-1 1/8 cups all-purpose flour
-1/2 tsp salt
-8 tbsp cold, unsalted butter, cut into 8 pieces
-3 tbsp. ice water, plus more if necessary (I would say that this is the average amount of ice water I would use year round. In Canada during the winter the air can be so dry that I end up using sometimes at least 5 tbsp. of ice water and in the summer sometimes I use 1-2 tbsp. So depending on your environment, start with 1 tbsp. and keep gradually adding water until you can tell that you don't need anymore, I will explain later on how you can tell)

Directions:
1. Combine flour, salt, and sugar in a food processor, pulse once or twice. Add the butter and process until mixture looks like cornmeal-about 10 seconds.
(mixture should look like this)
2. Place the mixture in a bowl and sprinkle 1 tbsp. of ice water over it. Gradually gather mixture into a ball, keep adding ice water until the mixture holds together well and isn't crumbling apart. Do not add so much water that it becomes so sticky that it is unmanageable, if you do this just add some flour until it is less sticky. Wrap the ball of dough in plastic wrap, flatten into a disc, and freeze for 10 minutes (or refridgerate for 30 minutes). You can refridgerate it for 1-2 days and freeze it indefinitely.
3. Unwrap the dough and place it on a lightly floured work surface; sprinkle its top with flour and rub some flour onto your rolling pin (if you don't have a rolling pin, you can use a clean wine bottle). If the dough is hard, let it rest for a few minutes.
4. Roll with light pressure from the centre out (if the dough seems very sticky at first, add flour liberally; if it only becomes sticky after rolling it for a few minutes, return it to the fridge for 10 minutes). Continue rolling and adding flour when needed until dough is about 10 inches in diameter (or depending on how large your pie plate is, take the plate and place it face down over your rolled out dough and there should be about 2-3 inches of pie dough around your pie plate).
5. Move the dough to a pie plate by draping it over the rolling pin. When the dough is in the pie plate, press the dough into the bottoms and sides. Trim the excess dough to about a 1/2 inch around and then tuck it under itself around the edge of the plate. If some areas are uneven, you can always use the left over pie dough from trimming the edges to press into spaces where there isn't enough pie dough. Pie dough is very malleable and it doesn't have to look perfect initially, you can always move it around to make it more even. Decorate the edges by pressing a fork over it or by pinching it with your fingers. Freeze for 10 minutes (or refridgerate it for 30 minutes).
6. When you're ready to bake, prick the base all over with a fork.
Now onto prebaking the pie crust. We do this for recipes like coconut cream pie or any other custard-based pie because the actual filling doesn't need to be put into the oven, but the crust itself does need to be baked. The problem with doing this is that with a fruit pie, the fruit will weigh down the crust in the oven and keep it from puffing up. To prevent the puffing up from happening when you prebake the crust, you can either purchase some pie weights (they're generally around $10) or use dried beans or a tight-fitting sauce pan. The directions follow:

1. Preheat oven to 425 degrees Fahrenheit.
2. Tear off a piece of aluminum foil large enough to fit over the entire crust when folded in half. Smear butter on one side of the folded piece of aluminum foil, then press it into the crust. Weigh the foil with a pile of dried beans or rice, pie weights, or a tight-fitting skillet or saucepan.
3. Bake 12 minutes. Remove from the oven, reduce the heat to 350 degrees Fahrenheit and carefully remove the weight and foil.
4. Bake another 10-15 minutes, or until the crust is brown. Remove and cool on a rack.

Just a note about prebaking the pie crust: sometimes crusts can be finicky. It has happened to me more than once that after I bake the pie without the pie weights, the crust has still puffed up in some places because the weight was not evenly distributed enough or it did not spend enough time baking with the weights on. This is fine. May be it wouldn't be fine if you were selling the pie in a bakery, but for casual purposes such as for a dessert or for a party, you can just pop any of the crust "bubbles" with the tip of a sharp knife and they will deflate even more when you pour the filling onto it.

Alright! If you've made it this far, pat yourself on the back. Now we can move on to the actual coconut filling part of the recipe (courtesy from Emeril, with some changes as always, http://www.foodnetwork.com/recipes/emeril-lagasse/best-ever-coconut-cream-pie-recipe/index.html)

Ingredients:
-3/4 cup of sugar
-2 cups unsweetened coconut milk
-1 cup whole milk (if you don't have whole milk and have skim milk or any other lower-fat milk, you can use the same amount but add 1 tbsp. of butter. If you have a higher fat milk, like 5% cream, this is fine. I'm not sure if this rule applies for creams like whipping cream or heavy cream but a 5% cream has worked for me, so it should be okay)
-1/4 cup cornstarch
-5 egg yolks
-1/4 teaspoon of salt
-1 cup flaked, unsweetened coconut
-2 tsp. vanilla extract
-1 tbsp. butter
-1/3 cup toasted coconut
-whipped cream, for garnish

Directions:
1. In a medium-sized, heavy-bottomed saucepan, combine sugar, coconut milk, and 1/2 cup of milk on medium-high heat. Heat until you can see small bubbles around the edges of the mixture, it's almost frothy looking, and this is called scalding milk. Remove from heat
2. Meanwhile, in a small mixing bowl, combine the remaining 1/2 cup of milk and cornstarch to make something called a slurry. In a medium bowl, whisk the egg yolks and salt. From the saucepan, take 1/2 cup of the scalded milk mixture and add it to the bowl that contains the egg yolks and whisk together well.
3. Add yolk mixture and the slurry into the scalded milk mixture in the saucepan and whisk over medium-high heat until thickened. This is the tricky part. Reading a lot of the comments on the original recipe page, this is the part that people had the hardest time with. The mixture should be as thick as a pudding, not just slightly thickened and should have large boiling bubbles like this:

This is where the sort of intuitive, not so cut and dry aspect of baking can at times come into play. It takes me me about 5 minutes for the mixture to get to this point, and then you want to keep it boiling like this for about 2 minutes. However long it takes you to get there, it doesn't matter, just make sure that it does and that when it does you boil it there for 2 minutes. Otherwise it's never going to set. A lot of the commenters mistakenly thought that these types of recipes do the majority of their thickening and setting in the fridge over night when it cools. This is a big mistake. The point of refridgerating is just to cool it, not to thicken it. Anyway, let's get back to the recipe, shall we?

4. Remove from heat and add the non-toasted coconut, vanilla, and butter. Whisk until uniform.
5. Pour the filling into the prepared pie shell. Cover the pie with plastic wrap and press the plastic into the custard mixture and place in the refridgerator. Chill the pie completely, about 2 hours.

(The filling should be as thick as this when it is poured into the pie shell, and not be, as some commenters on the original Food Network Recipe page called it, "coconut soup")
6. During this time, to toast the coconut for the garnish, heat your oven to 300 degrees Fahrenheit. Spread the coconut as a single layer onto a baking sheet. Place in the oven for 15-20 minutes, stirring the coconut every 5 minutes, until it is brown.
7. Top the pie with toasted coconut and whipped cream and serve!

Enjoy!
Sorry for the very long post, but I love baking and I think that if you have the time and patience, everyone can be a great baker. I hope that my many pointers helped some of you out and may be made your pie-making experience more successful! If you have anymore questions please feel free to leave them in the comment section.
(Nutritional Information: It doesn't matter :) Enjoy yourself!)