Kitchen Guy

Recipe: Cream of Portabella Soup

Posted by Chef Jim on April 16, 2010  |  Comments Off

Here’s what you need:

1 pound potato, whole, peeled, cut into 1/2-inch cubes
3 tablespoons butter
2 large carrots, chopped
1 large onion, chopped 1 teaspoon garlic, minced
1 pound Portobello mushroom, coarsely chopped
1/4 cup dry sherry
1 1/2 cups milk
1 cup chicken broth
1/2 teaspoon thyme, dried
1/2 teaspoon salt
1 pinch black pepper, ground

Here’s how to make it:

In a large saucepan, combine potatoes with 3 cups water. Cook, covered, over medium-high heat until tender, about 10 minutes; drain and set aside. In a large skillet, melt butter over medium-high heat. Add carrots, onion and garlic; cook, stirring frequently, until barely tender, about 5 minutes. Add mushrooms; cook and stir until mushrooms are tender, about 5 minutes. Stir in sherry; cook for 1 minute. Remove 1 1/2 cups of the mushroom mixture; set aside. In a food processor container place potatoes and remaining mushroom mixture from skillet. Process until smooth. Pour into saucepan. Add milk, chicken broth, thyme, salt, pepper and reserved 1 1/2 cups mushroom mixture. Simmer over medium heat until heated through, about 10 minutes.

Recipe: Cream of Garlic Soup

Posted by Chef Jim on April 16, 2010  |  Comments Off

Here’s what you need:
2 pounds onions, peeled and roughly chopped
2 cups garlic, peeled and chopped
2 tablespoons olive oil
2 tablespoons butter, unsalted

1 1/2 quarts chicken broth
2 cups French bread, torn into 1/2 inch pieces
1 cups half and half

Here’s how to make it:

In a heavy bottomed pot, saute onions and galric in the butter and oil. Stir frequently over low to medium heat until the onions have caramelized and are a deep golden brown, about 30 minutes. Add the chicken broth and a bouquet gami, consisting of parsley stems, thyme sprigs and a bay leaf tied together,. Bring to a boil, stir in the bread cubes and reduce to a simmer for about 10 minutes until the bread is soft.

Remove the bouquet garni and puree the soup in a blender very carefully because hot liquids can splash up in a blender. If you prefer you can puree the soup in the pot using a stick blender.

Strain the soup, then reheat and whisk in more chicken broth if it is too thick. Add the half and half, then season to taste with salt and pepper.

Recipe: Bouillabaisse – Mexican Style

Posted by Chef Jim on April 16, 2010  |  Comments Off

Here’s what you need:

4 large tomatoes
2 Tbsp. olive oil
3 cups Spanish (sweet) onions, diced
1 small bay leaf, crushed
1/2 tsp. dried thyme
3 Tbsp. cilantro, minced (for cooking)
3 garlic cloves, minced
1 tsp. salt
2 tsp. crushed red pepper flakes (or to taste)
3 cups water
1/2 pound shrimp, peeled and deveined
1/2 pound bay scallops
1/2 pound Monkfish fillet (cubed)*
1/2 pound Halibut filet (cubed)**
1/8 cup cilantro, minced (for finishing)
2 Tbsp. freshly squeezed lime juice
1/2 cup Tequila
1/8 cup Triple Sec liqueur
salt and pepper to taste
2 small limes sliced for garnish

Here’s how to make it:

Roast tomatoes until skin is blistered, then peel and seed, coarsely chop and reserve the juice.

Heat olive oil in a large saucepan over medium heat. Add onions, bay leaf, thyme, cilantro, garlic, tomatoes and their juice, salt and dried red pepper flakes. Cook uncovered for about 15 minutes to blend flavors. Add the water and cook, uncovered for another 10 minutes. Next add shrimp and cook for a minute. Add scallops and fish and cook for about 2 minutes longer. Stir in remaining cilantro., lime juice, tequila, triple sec. Season to taste with salt and pepper.

Garnish with lime wedges.

*You can substitute Swordfish for the Monkfish
** You can substitute Cod for the Halibut

Recipe: Cajun Potato Medley

Posted by Chef Jim on April 16, 2010  |  Comments Off

Here’s what you need:

6 tablespoons vegetable oil
1/2 cup onion — diced
1/2 cup green bell pepper — diced
1/4 cup celery — diced
3 large russet potatoes — cut into wedges
5 tablespoons Cajun seasoning
8 ounces Andouille sausage — crumbled and cooked
2 cups Monterey jack cheese — shredded
1/2 cup tomatoes — diced
8 ounces sour cream
Hot sauce — to taste

Here’s how to make it:

Preheat oven to 400 degrees. Heat a tablespoon of oil in saute pan over medium heat. Add onlion, bell pepper and celery. Cook until just soft, approximately 5 minutes. Add sausage and continue sauteing until cooked through.

Arrange potato wedges on a sheet tray and drizle with oil and sprinkle with salt and pepper. Bake until crispy, about 20 to 25 minutes.

Dump baked fries into a large bowl and toss with Cajun seasong. Return to sheet tray and top with onion, pepper and celery mixture, cheese and tomatoes.

Place under broiler to melt chees, then divide onto plates and serve with sour cream and hot sauce.

Recipe: Turkey Avocado Wrap

Posted by Chef Jim on April 15, 2010  |  Comments Off

Here’s what you need:

¼ cup low- or non-fat ranch dressing
2 Tbsp. salsa
¼ tsp. orange zest, finely grated
4 8-inch flour tortillas
12 oz. sliced turkey breast
1 medium avocado, pitted, peeled and sliced thin
2 cups variety lettuce
1 ½ cups jicama, grated
1 medium tomato, sliced thin
2 green onions, thinly sliced
salt and pepper to taste

Here’s how to make it:

In a small bowl, combine the ranch dressing with the salsa and orange zest. Lay the tortillas on a cutting board and spread the ranch mixture evenly over each one, leaving about an inch border on all sides. Lay the turkey, avocado, lettuce, jicama, tomato and green onions even over each tortilla, still leaving a border. Season lightly with salt and pepper. Roll up like a pinwheel and slice in half on the bias.

Nutrition Information:

Total Fat: 15 g Saturated Fat: 3 g

Cholesterol: 47 mg Sodium: 649 mg

Carbohydrates: 30 g Fiber: 2 g

Protein: 27 g Calories: 367

Recipe: Tropical Mango Cake

Posted by Chef Jim on April 15, 2010  |  Comments Off

Here’s what you need:

1 18.25 oz. yellow cake mix made with pudding
1 ¼ cups water
6 ounces pureed pears (buy baby food – it’s easier!)
4 large egg whites
1 Tbsp. orange zest, grated
1 cup fresh orange juice
1 tsp. cornstarch
1 Tbsp. grated gingerroot
3 medium ripe mangoes, diced
1 tub fat free whipped topping
1/3 cup coconut, sweetened and shredded

Here’s how to make it:

Preheat oven to 350°. Lightly spray a 13×9x2 baking pan with vegetable spray.

Pour cake mix into a large bowl. Using an electric mixer on low speed, add water, pureed pears, egg whites and orange zest. Increase speed and beat for 2 minutes, occasionally scraping sides. Pour into baking pan.

Bake for 35 minutes or until a wooden toothpick inserted in center comes out clean. Let cool on a rack.

Put orange juice in a small saucepan. Stir in cornstarch until completely dissolved. Bring to a boil over medium high heat. Boil for a minute, stirring constantly, until thickened. Stir in gingerroot and let cool for about 15 minutes.

Using a fork, gently poke holes evenly over cake. Top the cake with the diced mangoes and pour sauce all over. Let cool completely, about an hour. Spread whipped topping over mangoes and sprinkle with coconut – or wait until cake is sliced and prepare each plate individually with toppings.

Nutrition Information:

Total Fat: 5 g Saturated Fat: 4 g

Cholesterol: 0 mg Sodium: 19 mg

Carbohydrates: 12 g Fiber: 0 g

Protein: 1 g Calories: 103

Recipe: Spicy Vegetable Chili

Posted by Chef Jim on April 15, 2010  |  Comments Off

Here’s what you need:

1 Tbsp. olive oil ½ cup dry bulgur wheat
1 ½ cup chopped onion
2 14.5 oz. cans low sodium diced tomatoes
1 cup chopped green bell pepper
1 10.75 oz. can tomato puree
1 cup chopped button mushrooms
1 cup frozen corn kernels
3 Tbsp. jalapeño, minced
1 16 oz. can canellini beans, rinsed and drained
2 Tbsp. chili powder
1 16 oz. can red beans, rinsed and drained
1 Tbsp. dried oregano
1 tsp. cumin
2 cups water

Here’s how to make it:

Heat oil in a Dutch oven over medium high heat. Add onion, green pepper, mushrooms, jalapeño, chili powder, oregano and cumin. Sauté 3 minutes. Stir in water and bulgur wheat, diced tomatoes and tomato puree. Bring to a boil, then reduce heat to a simmer for 30 minutes. Stir in corn and beans and cook 5 minutes longer.

Nutrition Information:

Total Fat: 3 g Saturated Fat: 0 g

Cholesterol: 0 g Sodium: 503 mg

Carbohydrates: 67 g Fiber 5 g

Protein: 18 g Calories: 376

Recipe: Spice Rubbed, Pan Seared Beef Loin over Couscous

Posted by Chef Jim on April 15, 2010  |  Comments Off

Here’s what you need:

2 lbs. Top sirloin beef
¼ cup celery, diced
2/3 cup dry mustard
¼ cup corn kernels, fresh or frozen
6 Tbsp. dried oregano
¼ cup red bell pepper, diced
¼ cup chili powder
¼ cup jalapeño, seeded and diced
2 Tbsp. coarsely ground pepper
1 oz. white vinegar
2 cups no-salt added tomatoes
2 Tbsp. cilantro, chopped
1 cup black beans, rinsed and drained
2 tsp. sugar or Splenda
½ cup onion, chopped
1 tsp. each onion powder, garlic powder
1 8 oz. box couscous, prepared according to packaged directions

Here’s how to make it:

Combine dry mustard, oregano, chili powder, garlic powder and black pepper. Generously rub beef loin with this dry rub. Place beef loin in heavy cast iron skillet over very high heat and cook to desired doneness, turning constantly and removing any fat that accumulates in the pan.

In a large saucepan, combine tomatoes, black beans, onion, celery, corn, red bell pepper, jalapeño, white vinegar, cilantro, sugar, onion and garlic powders. Over medium heat, stir and heat salsa. Reduce heat to low and hold until ready to serve.

Slice beef into thin slices or medallions. Place atop half cup of couscous and top with 2 ounces of salsa mixture.

Nutrition Information:

Total Fat: 13 g Saturated Fat: 3 g

Cholesterol: 76 mg Sodium: 649 mg

Carbohydrates: 30 g Fiber: 3 g

Protein: 35 g Calories: 347

Recipe: Slow Roasted Salmon with Cucumber Dill Sauce

Posted by Chef Jim on April 15, 2010  |  Comments Off

Here’s what you need:

1 large English (seedless) cucumber, sliced thin, skin on
1 Tbsp. kosher salt
1 cup, non-fat yogurt
2 tsp. fresh dill, roughly chopped, plus more for garnish
1 pinch sugar
½ tsp. orange zest, finely grated
1 ½ lb. Salmon filet, divided into 4 portions
¼ tsp. ground turmeric
1 pinch cayenne pepper
salt and pepper to tasted

Here’s how to make it:

For the salad: Slice the cucumber and lay the slices on paper towels. Blot as dry as possible. Place the yogurt in a coffee filter in a sieve and set over a bowl in the refrigerator to drain, about an hour.

Toss the cucumbers with the drained yogurt and combine with the dill, sugar, orange zest, and cayenne. Season very lightly with salt and pepper.

Preheat the oven to 275°.

Lightly sprinkle the salmon with the turmeric and run in. Season lightly with salt and pepper and place on a lightly oiled pan. Roast in the oven for 10 minutes, turning carefully, and roasting for an additional 10 minutes until salmon is just cooked through.

Divide the cucumber salad evenly among 4 plates, top with salmon and garnish with additional dill.

Nutrition Information:

Total Fat: 16 g Saturated Fat: 3 g

Cholesterol: 129 mg Sodium: 700 mg

Carbohydrates: 6 g Fiber: 0 g

Protein: 42 g Calories: 347

Recipe: Polenta with Meat Sauce

Posted by Chef Jim on April 15, 2010  |  Comments Off

Here’s what you need:

2/3 cup coarse cornmeal 1 medium garlic clove, minced
2 tsp. olive oil 1 medium onion, chopped
1/3 cup non-fat milk 1 small carrot, chopped
2 2/3 cup water 1 celery stalk, chopped
¼ cup parsley, chopped
8 oz. ground sirloin
2 Tbsp. tomato paste
1 cup fat free Mozzarella cheese 2 Tbsp. button mushrooms, chopped
½ tsp. salt; ½ tsp. pepper

Here’s how to make it:

Make the meat sauce: Sauté garlic, onion, carrot, celery and parsley in a pan prepared with non-fat cooking spray. Cook 4 minute, stirring constantly. Add the meant, stirring with a wooden spoon to break up the clumps. Cook for 5 minutes. Dilute the tomato paste in water and add to the skillet. Stir until all ingredients are well blended. Cook over very low heat for an hour and then add the mushrooms. Season lightly with salt and pepper.

For the polenta: Bring water to a boil in a heavy saucepan. Reduce the heat to low and pour cornmeal in a stead stream, constantly whisking. Cook for 30 to 40 minutes, stirring frequently until the polenta comes away from the sides of the pan and the whisk or a wooden spoon can stand by itself in the center of the polenta. Add oil and milk, stirring until the polenta is smooth and creamy.

Divide polenta evenly in 4 bowls. Top each with meat sauce. Top the meat sauce with the Mozzarella.

Nutrition Information:

Total Fat: 10 g Saturated Fat: 3 g

Cholesterol: 42 mg Sodium: 142 mg

Carbohydrates: 24 g Fiber: 1 g

Protein: 15 g Calories: 252