Basque Shepherd’s Pie

 Entree, Recipes  No Responses »
May 182021
 

— Basque Shepherd’s Pie —

     Page 796 of Mrs. Beeton’s Book of Household Management (1907) places recipe number 1427, Shepard’s Pie, below recipe 1426, Sheep’s Tongues, and above recipe 1428, Toad-in-the-Hole.
     Recipe 1426 calls for a tin (!) of, you guessed it, sheep tongues. I’ll leave you wondering what recipe 1428 calls for.
     ——-
    Apparently, there is no verifiable record of where shepherd’s pie originated. Someplace in the United Kingdom seems most likely.
     While there are no claims to be found that it originated in the area known as Basque Country—the area where Spain kisses France—there is a tendency to connect the dish with the Basques.
     And why not?
     Chinese chicken salad was invented in Santa Monica.
     Swiss steak has nothing to do with the land of anonymous bank accounts.
     The celebrated Cuban sandwich was created by cigar makers in Key West, Florida.
     In fact, if you want to get technical, this recipe should properly be titled “cottage pie” since it is made with beef and not lamb.
     And why didn’t I suggest you use lamb? First, it’s not all that easy to find ground lamb and lamb has nearly twice the calories as 94% fat-free beef.

You’ll Need:
1 ½ lbs. russet potatoes
1 lb. 94% fat-free ground beef
1 cup chopped onion (red or yellow)
1 cup frozen corn
1 cup frozen green peas
2 tbsp Worcestershire sauce
1 cup low fat mozzarella, grated
1 cup beef bullion
1 cup sliced mushrooms (optional)
½ cup celery, chopped (optional)
1 tbsp Worcestershire sauce
Pam or another spray oil
1 ½ tbsp Garlic powder (or two large cloves chopped)
1 tsp salt
2 tsp black pepper
2 tbsp dried parsley
Other spices as you like.

Do This:

     Shepherd’s pie may be finished off under the broiler or in a microwave. If you plan on using a boiler, where the cheese and the peaks in the mashed potatoes will brown pleasingly, preheat it.
     Wash the potatoes and cut them into thumb-size pieces. Leave the skin on. Place them into a pot and cover with water. Bring to a boil then simmer for about 20 minutes.
     While the potatoes are cooking, spray a frying pan with 3 seconds of the oil spray.
     Add the ground beef, onions, garlic, salt, and other spices, Place pan over medium heat and stir with a fork now and again until the meat breaks up and it browns nicely.
     Add the mushrooms, peas, corn, and celery. Pour in the beef bouillon. Stir once and then simmer for 4-5 minutes.
     Strain the potatoes using a colander, put them back in the pan, and mash with a fork.
     Place the meat and vegetables mixture into the bottom of a casserole dish. Spoon the mashed potatoes over the top. Sprinkle with the cheese.
     Place the dish under the broiler for a few minutes—keep an eye on it—or heat in a microwave on medium for 4-5 minutes.
     Serve. Freeze or refrigerate leftovers for another night.

Servings: 6      Calories: 300        Satisfaction: 97

Want to print a copy of this recipe? Click here for a PDF.

Zuke Soup

 Recipes, Sides  No Responses »
May 042021
 

— Zuke Soup —

Tap here to download a PDF of this recipe.

Somewhere around 9,000 years ago, hunter-gatherer Sexy Beasts living in the area we now call Mesoamerica, began the transition to sedentary villages by cultivating foods. These foods included a prolific squash that is the predecessor to the vegetable we call “zucchini.”

In the 1800s clever farmers near Milan, Italy, bred the original squash into the green, cylinder-shaped one we know today. The Italians dubbed it “zucchini” or “little pumpkin.”

It is thought Italian immigrants brought it the U.S. in the 1920s.

According to the University of California at Davis’ agriculture department, if you were to farm zucchini, you could expect to make nearly $4,000 an acre each year.

I think I could have sold my backyard production of zucchini for at least that the one year I grew it. All my neighbors began to hide from me when I showed up on their doorsteps with another boxload.

Zuke Soup can be served chilled for a refreshing summer treat or served warm.

You’ll need:

2 medium zucchini, skins and all.

4 tbsp lemon juice (or the juice of 2 lemons)

½ tsp salt

1 tsp onion powder (or half a medium onion diced)

2 tsp cumin

1 tsp ginger (optional)

10 oz water

1 tbsp ground black pepper (plus enough for garnish)

Do this:

Blend all ingredients until smooth.

Either chill in the refrigerator or heat on low in a microwave for a few minutes before serving. If you don’t want to wait for it to chill before serving, make it with ice water.

Garnish with a slice of lemon if chilled or with a light touch of ground black pepper if served warm.

————–

Serves: 2   Calories: 35   Satisfaction factor: 60

Shrimp Linguini

 Entree, Recipes  No Responses »
Apr 132021
 

— Shrimp Linguini —

THIS RECIPE IS BASICALLY SHRIMP SCAMPI WITH PASTA.

“Scampi,” by the way, is the plural of “scampo” an Italian word for a type of shrimp, so, as many a dining-table wit will tell you, “shrimp scampi” is redundant.

This is easy to prepare and open to tweaking. Consider increasing the garlic and/or lemon juice. Leave out the bell pepper, Add a few handfuls of fresh spinach, a large tomato diced, or even a can of anchovies drained and chopped.

You might replace the parmesan cheese with a couple of tablespoons of bacon bits. Coat the shrimp with Old Bay seasoning before adding it to the skillet. Use your imagination.

Be sure to taste-test the wine a few times while preparing this dish. I suggest a New Zealand sauvignon blanc.

You’ll need:

1 lb. linguini

4 tbs butter

4 tbs extra-virgin olive oil, plus more for drizzling

¼ red onion, diced

¼ red, yellow, or orange bell pepper slivered

2 cloves garlic, minced

1 lb medium raw shrimp, peeled and deveined

1½ tsp salt

 4 oz dry white wine

4 tsp of lemon juice

2 tbsp grated parmesan cheese

¼ cup chopped parsley leaves (optional)

A pinch or two of red pepper flakes (optional)

Black pepper to taste

Do this:

Bring 4 quarts of water to boil in a large pot.

While waiting for the water to boil, place the butter and olive oil in a large skillet over medium heat. Add the onion, garlic, bell pepper, and red pepper flakes. Sauté until the onion is translucent. Keep warm.

Add the salt and the linguini to the boiling water. Stir immediately to stop the pasta from clumping.

Bring the water back to boil then lower the heat and simmer for 4-6 minutes or until done—the only way to tell is to sample a little.

When the pasta is done, pour it into a colander to drain.

Add the shrimp to the skillet. Stir fry until the shrimp is pink, about 2 to 3 minutes.

Add the wine, lemon juice, capers, remaining butter, olive oil and drained linguini to the pan and gently toss to coat the pasta. Drizzle more olive oil over the mixture if needed.

Dish onto individual plates, sprinkle with the parmesan cheese, parsley, and ground black pepper and serve.

This makes six servings. If there aren’t six of you, refrigerate the remainder to be warmed up another day.

 ————-

Servings 6     525 calories each                   Satisfaction factor: 99

Tap here to download a PDF of this recipe.

Doc Holliday’s Cowboy Caviar

 Dips & Dressings, Entree, Recipes, Sides  No Responses »
Jun 242020
 

Doc Holliday’s Cowboy Caviar

Tap here to download a PDF of the recipe.

When Southern gentleman John Henry “Doc” Holliday wasn’t shooting it out with bad guys, quaffing Arizona rotgut, or carousing with wild women, he was stirring up a mess of cowboy caviar.

BTW, I have it on good authority this is his original recipe. (You can trust me on that…I’m your huckleberry.)

You’ll need:
1 tsp. cumin
2 tsp. chipotle or another chili powder
1 tsp. salt
2 tsp. ground black pepper
4 tbsp. your choice of vinegar (white wine, red wine, or apple)
¼ cup lime juice (optional, but adds verve)
½ cup olive oil
1 jalapeno pepper, finely diced (use two if you’re feeling daring.)
2 medium-size ripe tomatoes, chopped
1 yellow or red bell pepper, chopped
1 large red onion, diced
1 15-oz. can blackeye peas
1 15-oz. can black beans
16 oz. frozen corn

Do this:
Whip the spices, olive oil, vinegar, and lime juice together in a small bowl.
Place everything else in a large bowl. Pour the spice-oil-vinegar-lime juice mixture over the top and gently toss to coat. Chill or serve immediately.
This will keep in the refrigerator for at least a week.
Holliday’s caviar works as an entrée, side dish, snack, or salsa.

Servings:
As salsa: 40. 88 calories each
As a snack: 22. 100 calories each
As a side dish: 8. 250 calories each
As an entrée: 6. 325 calories each
Satisfaction factor: 88

Grilled Halibut, Greek Style

 Entree, Recipes  No Responses »
Jul 282019
 

Grilled Halibut, Greek Style

Why did the vegan go deep-sea fishing? 
Just for the halibut.

There are legions of Greek-style halibut recipes, each claiming to be the authentic one. This is one of the simplest and best. Garnish your plates with a few kalamata olives and grilled tomato halves if you like.

You’ll need:

4 halibut fillets (approximately 6 ounces each)

Marinade
1/4 cup olive oil
3 garlic cloves, minced, or ½ teaspoon garlic powder
2 tablespoons lemon juice
2 tablespoons fresh parsley, finely chopped, or ¾ teaspoon of dried parsley
2 teaspoons fresh oregano finely chopped or ¾ teaspoon of dried oregano (If you can find fresh “Greek” oregano all the better.)
1/2 teaspoon salt
1 teaspoon black pepper

Do this:

Combine olive oil, garlic, lemon juice, parsley, oregano, salt and pepper in a large zip-top bag. Massage the bag to mix the marinade.

Add the fillets one at a time and carefully coat each piece with the marinade.

Place all the fillets back in the bag and place the bag in the refrigerator for an hour. (Okay to leave it in longer.)

Preheat your grill and oil it. (Oil a grill by bunching up a paper towel dipping it in the oil and, using long tongs or an oven mitt, carefully wipe the paper down the grate. Olive oil or canola oil work well for this.)

Place the fillets on the hot, oiled grill. Grill for 4 to 5 minutes without moving the fish then carefully flip the fillets and grill another 4 to 5 minutes. The fish is done when it flakes easily with a fork and is opaque all the way through.

Move the fillets onto a pre-warmed dish and, if not serving them immediately, place them in an oven warmed to about 200 degrees.

Serves: 4   Calories: 190   Satisfaction factor: 88

Recipe courtesy Neil Fernbaugh
Photo by Malidate Van from Pexels

Hangtown Fry

 Breakfast  1 Response »
May 282012
 

Oysters are thought to be an aphrodisiac.

Hangtown Fry

Mark Twain wrote of lodging at San Francisco’s Occidental Hotel where he would, “move upon the supper works and destroy oysters done up in all kinds of seductive styles.”

As a lover of oysters, Twain was likely to have been served Hangtown Fry many times. The dish is said to have originated about 1850 when a recently-enriched gold miner stumbled into the Cary House Hotel in Hangtown, California (today’s Placerville) and ordered “the most expensive dish” the kitchen could provide.

Fresh oysters and fresh eggs fit the request.

 You’ll need:

2 eggs

3 fresh oysters (If you must, canned oysters packed in brine may be used.)

4 strips turkey bacon cut into 1-inch long pieces

2 tablespoons canola oil

3 tablespoons flour

Salt and Pepper to taste

Do this:

In a nonstick pan cook the cut up bacon until crisp.

While the bacon is cooking, mix the flour, salt and pepper in a bowl and toss the oysters in the mixture until lightly coated.

Remove the crisped bacon and add the oil to the pan.

Fry the oysters until crispy on the edges. Don’t walk away, it doesn’t take long.

Remove the cooked oysters and place on a paper towel to drain.

Scramble the eggs in the same pan.

Place the eggs on a plate and top with the bacon and oysters.


Servings: 1   Calories:   347     Satisfaction:   89 

Photo credit:  yatomo / 123RF Stock Photo

Stir-fry Vegetables with Brown Rice & Feta Cheese

 Entree, Recipes  1 Response »
May 222012
 

Select brown rice over white rice.

This is quick and healthy. If you don’t happen to have fresh spinach on hand, add any other fresh or frozen vegetable you like.

 

 

 

 

 

 

Ingredients

½ cup of frozen or fresh peas

1 medium size carrot sliced into ¼-inch thick circles

1 handful of fresh spinach

¾ cup cooked brown rice (cooked brown rice is available frozen)

Chopped red onion to taste

Fresh-cracked black pepper to taste

2 tablespoons of crumbled herbed feta cheese

Directions

Spray a nonstick frying pan with PAM and sauté the onion and carrot with the cracked pepper until the onion is translucent.

Add the remaining vegetables and the rice and stir-fry over medium heat for about 10 minutes or until warmed.

Spoon into a bowl or on a plate.

Sprinkle the feta cheese on top.

Single serving

yatomo / 123RF Stock Photo

Baked Potato with Sour Cream, Bacon Bits, and Chives

 Recipes, Sides  2 Responses »
Dec 222011
 

The extra calories in most baked potatoes we eat comes from the sour cream and butter we slather on. Try this recipe instead. Photo courtesy Simon Howden, Free Digital Photos.

 

 

 

 

 

This recipe adds a hot, satisfying 6 to 7 ounces to your meal at only about 200 calories. Try it with two eggs for a 380-calorie breakfast.

 

 

 

 

Baked potatoes don’t always have to be the Idaho variety, try the red and golden ones too.

Ingredients

1 Medium (6 oz) baked potato (about 2¼” to 3¼” in diameter)      161 calories

2 Tbls Nonfat sour cream      20 calories

2 Tbls chopped chives or chopped onion     2 calories

1 Tbls Bacon bits      25 calories

Directions

Poke holes in the potato so you don’t coat the inside of your microwave with potato.

Microwave the potato on high for 6 minutes.

Slice open the top and push in on the ends to make a white fluffy pillow.

Spoon the nonfat sour cream on top.

Add as much chopped chives or onion as you want. You don’t have to stay with 2 tablespoons, chives and onions are on the Sexy Beast Diet eat-all-you-want list.

Sprinkle with the bacon bits and chow down.

Approximately 200 calories

 

Garlic & Cucumber Yogurt Dip

 Dips & Dressings, Recipes  1 Response »
Dec 152011
 

Store-bought cucumbers often are waxed. Scrub off this wax before grating. Photo by Anankkml.

 

 

 

 

 

 

 

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This cool, tasty concoction works great when served with raw veggies as a hors d’ oeuvre or try it as a salad dressing. Don’t even think of using it with potato chips.

 1 8-inch cucumber      45

1 cup plain nonfat yogurt       110

½ teaspoon garlic powder

1 teaspoon Worcestershire sauce 5

Grate the unpeeled cucumber and drain until nearly dry. Combine the ingredients, folding the cucumber into the yogurt.

As a dip, a half-cup serving is 75 calories Used as salad dressing, a quarter-cup is 38 calories

The Sexy Beast Diet Recipe: Maize and Soy Chorizo

 Entree, Recipes  No Responses »
Dec 032011
 

This image is from a 16th century Florentine codex. Common lore says it portrays an Aztec woman blowing on maize as she pours it into a cooking pot so the maize won’t fear the heat. This is very pleasant and I do so love myths, but she is obviously spitting on the maize because her Sexy Beast is late coming back from the daily hunt.

 

 

 

 

 

Maize and Soy Chorizo

Maize, a large, colorful corn is finding quite a following on trendy dinner tables. Developed by prehistoric people from a wild grain native to Southern Mexico, Maize was known by the ancients as a “gift from the gods.” While it may be faddish today, the Aztecs and Mayans friended maize thousands of years before anyone thought to dedicate a Facebook page to it: on.fb.me/oECavw.

I particularly like Teasdale’s (bit.ly/oBP2vO)  Maiz Morado brand, which you can buy in big 29-ounce cans. If you can’t find Maize on your grocer’s shelf, hominy is an acceptable substitute.

Soy chorizo, with 60 percent less fat and less than half the calories, is an outstanding substitute for regular chorizo.

Ingredients:

Maize or hominy (canned): 9 ounces (1 cup)  —180 calories

Soy chorizo:  2 ounces  —90 calories

Part skim milk mozzarella cheese: 1 ounce  —72 calories

 Total: 12 ounces  —342 calories

 Instructions:

Crumble soy chorizo into a non-stick frying pan. Add the drained Maize or hominy. Cook over high heat until the chorizo is brown and slightly crisp. Dump the chorizo and maize on a plate and sprinkle with the mozzarella cheese.

 Wine:

Syrah or another big red wine.