Week of September 19, 2010
How to Brown Flour
This flour makes a great base for gravy and helps flavor and thicken stews, and it renders browning the roux, for gumbo or étouffée, unnecessary.
It improves the flavor by removing the "raw" flavor of the flour.
Heat a clean, dry medium cast-iron skillet over medium-low heat until hot but not smoking. Add 1–2 cups flour and stir frequently with a wooden spoon until flour begins to color; then stir constantly until flour turns deep golden brown, 40–50 minutes. Set aside to cool completely. Store in a sealed jar in a cool dark place for up to 1 year.
Week of September 12, 2010
Quick and Easy Stir-Frys
Thinly sliced meat, some fresh vegetables, ginger, garlic, and rice are all you need to get a great stir fry for dinner. In the time it takes to cook the rice, everything else can be prepared and ready to go.
Chicken and Broccoli Stir-Fry
3 cups broccoli florets
1 tablespoon olive oil
2 skinless, boneless chicken breast halves - cut into thin strips
1/4 cup sliced green onions
4 cloves garlic, thinly sliced
1 tablespoon hoisin sauce
1 tablespoon chile paste
1 tablespoon low sodium soy sauce
1/2 teaspoon ground ginger
1/4 teaspoon crushed red pepper
1/4 teaspoon kosher salt (optional or to taste)
1/2 teaspoon black pepper
1/8 cup chicken stock
Place broccoli in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm, about 5 minutes.
Heat the oil in a skillet over medium heat, and saute the chicken, green onions, and garlic until the chicken is no longer pink and juices
Stir the hoisin sauce, chile paste, and soy sauce into the skillet. Season with ginger, red pepper, salt, and black pepper. Stir in the chicken stock and simmer about 2 minutes. Mix in the steamed broccoli
until coated with the sauce mixture.
Per Serving: 138 Calories; 5g Fat (29.7% calories from fat); 1g
Saturated Fat; 16g Protein; 8g Carbohydrate; 2g Dietary Fiber; 34mg
Cholesterol; 480mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1
Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Week of September 5, 2010
Cool Off with Fruit Slushes
Summer is on its way out but the heat remains. So enjoy a cool summer drink this Holiday weekend with a icy fruit slush.
Pineapple Orange Slush
1 cup orange juice
1/2 cup unsweetened pineapple juice
2 tablespoons lemon juice
2 cups crushed ice cubes
In a blender, combine all ingredients; cover and process until thick
and slushy. Pour into chilled glasses; serve immediately.
Nutritional Analysis: One serving (1-1/2 cups) equals 95 calories,
trace fat (trace saturated fat), 0 cholesterol, 2 mg sodium, 23 g
carbohydrate, trace fiber, 1 g protein. Diabetic Exchanges: 1-1/2