Tag Archives: Onion

Buffalo Chile

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We love chili! Not the greasy chili that will send you to the pepto bismol but the tasty chili that is lean flavorful delicious and nutritious. We tried making chili with several types of meats , from turkey to venison, they were all chili in the academic sense but some struck a lovely note with all tasters. The top one was made of buffalo meat. Why Buffalo? Doesn’t it taste gamey???. Not quite. The buffalo or bison kept as we  we consume today is far the free roaming herds from the past, and in many cases they are kept  like regular cattle “sans le hormones. Mainly we chose to make chili with buffalo because it is lean and delicious, and has some described it , buffalo has a slightly sweeter taste that beef.
Not into bison? No problem,  the second place (with similar tasting rating) was made of lean  chopped sirloin beef. It was also lean and flavorful

 

2 lbs chopped buffalo or 90% lean chopped sirloin meat
2 Tbsp canola oil
1 Tbls ground cumin
1 Tbsp ground cinnamon
2 Tbls powdered garlic
3 Tblsp Chile powder
salt and pepper to taste
1 yellow pepper diced
1 large onion diced
2 cloves garlic chopped
10 oz ( one can or 1 and 1/2 cups) of fresh chopped tomatoes
Chopped green onions (optional)

In a dutch oven, heat 1 Tbsp of oil and  brown bison  on low heat . Add the  dry seasonings and cook till there is no liquid left. Remove from dutch oven into a tray and cover to keep warm. Place dutch oven back on heat  add 1Tblsp of oil and cook the onion and  pepper for 5 minutes or till slightly caramelized. Add  the garlic, stir for 30 seconds then add the meat with all the juices,the tomatoes, stir, cover and set heat to low. Let cook simmering for 30 minutes. It will taste just as if you were cooking it all day!
 Serving suggestions: Put a few broken tortilla chips in the bowl before ladling in the chili. Top with grated cheddar cheese.

Kale and Zucchini Pie

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Kale is a leafy green vegetable related to mustards, broccoli and collards. It is incredibly packed with vitamins A , C and K, and is considered a great anti-inflammatory. It’s glycemic load is 3 ,This means it will not make your blood sugar spike .
But how does it taste?
It’s zippy and simply yummy in traditional soups and stews but, did you know it can take full center stage in a pie? Well it can! We added thin slices of yellow zucchini and cheese instead of a  pie crust top and presto!  A delicious , nutritious and figure friendly  is born . So from our kitchen to yours to enjoy : Kale and zucchini pie.

Ingredients:

3 cups chopped kale
1 onion , chopped
2 eggs, lightly beaten
1/4 cup part skim ricotta
2 tbls olive oil
freshly grated nutmeg to taste
salt and pepper to taste
1 yellow zucchini or 2 yellow crooked neck squash , thinly sliced
1 pie crust ( bottom only)
1/4 cup grated parmesan cheese

Preheat oven to 320 degrees. Meanwhile in a large skillet, saute the onions with the oil, salt and pepper over medium heat  till slightly brown. Add the chopped kale and saute till slightly wilted. Turn off the heat and add the nutmeg, ricotta and the eggs. Mix lightly till incorporated.

Place the mixture in the bottom pie shell, distributing evenly, sprinkle  with the grated cheese, then top with the thin zucchini slices till all the mixture is covered. You can get as fancy or as simple as you like, stacking in a fan-like fashion or randomly.

Place in the middle rack of the oven and let bake for 40 minutes. Remove from oven , let cool slightly, slice and enjoy!

Variation: you can also make individual pies, just adjust cooking time to 25 minutes.


Vegetable Frittata

Into tapas? Try this quick and easy vegetable frittata.  Perfect for a quick lunch, a late night dinner , or as part of a tapas party. It’s a terrific way to eat veggies! . Substitute eggs for egg whites for a low cholesterol version.

Ingredients: (for one 8-inch frittata)

2 cups cooked vegetables, such as broccoli, asparagus or green beans
4 eggs, beaten
1/2 onion, minced
2 Tbls olive oil
grated Pecorino Romano to taste

For best results, use a non-stick 8-inch pan. Sauté the onion in the oil till golden brown. Add the vegetables, salt & pepper to taste. Pour the eggs, let cook till barely set. Gently, slide the frittata on to another dish, then place back into pan to cook the other side, for about 3 minutes. Slide onto serving dish sprinkle with freshly grated pecorino Romano and enjoy!

Chicken Florentine (for 2)

Have a taste of Italy and fell good about it  ! HOW? By combining low fat chicken breast with super food spinach.  This is a healthy, low fat and low carb recipe, excellent for your new year resolution to eat better!
Use fresh or chopped frozen spinach for a shortcut, just make sure not to overcook. 

2 boneless skinless chicken breasts, pounded to a thickness of 1/2 inch
2 cups fresh spinach
1/2 onion chopped
1 cup diced Roma tomatoes
1 tsp basil
2 Tbls olive oil
salt & pepper to taste
4 Tbls grated parmesan cheese

In a sauté pan heat the olive oil and brown the onions, salt and pepper the chicken breasts and add to the onions let them brown. Incorporate the chopped tomatoes and the basil. Let cook on medium heat for 25 minutes, slightly stirring to avoid sticking. Meanwhile, blanch the spinach in hot water for 3 minutes and place on the serving dish. drizzle with olive oil and place the chicken with the tomatoes on top. Sprinkle with the parmesan and serve. Up to this point this is a low-carb recipe.

You may also place on a bed of whole wheat linguini if desired. Enjoy!!

New Year’s good luck black-eyed peas

black-eyed-peas

If you are a Southerner or a Southerner at heart , black-eyed peas have long been associated with good luck.  Tradition says that a dish of peas at New Year’s will bring luck and prosperity for the new year.  If you add greens which symbolize money, you’ll  have a great combination of wealth and prosperity .

And seeing how the economy is going nowadays , we can all use a little help, hey, it can’t hurt to try! You’ll be surprised  by the great smokey earthy flavors, the nutrition is off the charts , but you don’t have to tell your family that, just say  “for good luck and prosperity” . Our version is easy to make  and uses ham instead of  hard to find ham jowl or hock . The result : a tasty and healthy dish to ring in the New Year. ENJOY!

Ingredients:

2 pints fresh black eyed peas or 2 cans cooked black eyed peas, drained
 1/4 cup chopped ham
6 cups water water
1 cup white wine 
3 TBSP olive oil
1/2 pound chopped collard greens, mustard greens or spinach ( either fresh or frozen)
1 large onion, coarsely chopped
salt and pepper  to taste

In a large skillet over medium heat  , heat olive oil then add onion and ham, cook till onions are translucent.  Add peas and wine, sauté for 5 minutes turn off heat and cover. Meanwhile, bring salted water to a boil in a separate pot. Add greens  and parboil for 2-3 minutes max. Remove at once and place in large serving bowl.  Add pea mixture, salt and pepper to taste and ENJOY your luck for the new year!