Easy Gourmet Dinners

Stir-Fried Cabbage with Peanut Sauce; nutrition surprises

Doing the nutrition information for all of my recipes has really been an eye-opener!

Lots of things that I thought were high in calories and / or carbs really aren't.

So that's a good thing.

Lot's of things that I thought were, more or less, free food aren't.

That's not a good thing.

Well....

It's good that I finally know but I'm continually being amazed.

Like leeks, for instance:  50 calories and 12 carbs per leek.

Neither is very much, but it all adds up.

In the past I would look at a pasta dish, for example, estimate the pasta, sauce, meat and cheese at about 450 calories, 40 carbs and be done.

Now I'm finding out that the onions, leeks, peppers and tomatoes have added another 200 calories and 35 carbs.

Like I said.... It all adds up.

1 large onions: 70 calories and 17 carbs.

Who would have thought?

Stir-Fried Cabbage with Peanut Sauce

2 cups shredded cabbage           140gr, 5oz
1 carrot           90gr, 3.2oz
1 rib celery           50gr, 1.7oz
1 tsp soy sauce           5.3gr, .19oz
1 tsp walnut or sesame oil           4.5gr, .16oz
2 tsp olive oil           9gr, .32oz
1/3 cup chicken stock           75gr, 2.6oz
1 1/2 tbs peanut butter           24gr, .85oz
1 tbs sherry vinegar or red wine vinegar           16gr, .56oz
1/2 tsp chili powder
1 tbs (toasted) sesame seeds           9gr, .32oz

Shred cabbage: cut a slice off of the head, lay the slice cut side down, cut into 4ths, then, cutting across, slice very finely: 1/16" - 1/8" (.3cm). Do not use the core of the cabbage - you'll recognize it when you see it. Slice the carrot into paper thin strips using the vegetable peeler. Thinly slice celery. Heat oil in a large nonstick skillet. Add chili powder and sauté briefly. Add cabbage, carrot and celery. Stir-fry 5 - 8 minutes, until cabbage start to wilt. Add soy sauce and chicken stock. Stir well to combine, cover, reduce heat and let cook for 5 more minutes. Combine peanut butter and vinegar. Uncover cabbage and increase heat. Stir in peanut butter/vinegar mixture. Continue cooking and stirring until most of the liquid has evaporated. Sprinkle with sesame seeds and serve.

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Entire Recipe / per serving
Calories:    524 / 262
Total Carbohydrates:    28 / 14
   Dietary Fiber:    10 / 5
Total Fat:    30 / 15
Saturated Fat:    5 / 2.5
Cholesterol:    1.5 / .75
Protein:    12 / 6
Calcium:    212 / 106
Sodium:    622 / 311

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Ricotta Risotto; adult indulgences.... Stand aside, Mac & Cheese

Yes, diabetics have to count their carbs carefully.  The amount of insulin injected is based on carb consumption.  Fat and protein don't count.

Many diabetics find it's easier to maintain their control on a low carb diet.

Many Type 2 diabetics, who are also on weight loss diets, are supposed to limit their carb intake.

But that all doesn't mean that they can't occasionally indulge in something luscious and decadent like this Ricotto Risotto.

And while half of the recipe is 53 carbs, if one added some nice roast chicken to the meal, a serving would be more reasonably 1/3 or 1/4 of the  recipe.

Which is why I am also giving you the recipe for Rissot al Salto - that's what we did with our leftovers.

This is based on a recipe from the cook book 'Risotto'. This is a very white, very creamy, very rich risotto. As always, the end result should be almost soup-like, never stiff. Add the spinach at the end so that it just wilts.

Step aside, Mac & Cheese

Ricotta Risotto

2/3 cup Arborio rice (or other rice specifically for risotto - Carnaroli or Vialone Nano)     112gr, 4oz
1/3 cup dry, white wine           75gr, 2.6oz
2 1/8 cups chicken stock          500gr, 17.6oz
2 shallots           45gr, 1.6oz
1 tsp butter           5gr, .17oz
1 tsp olive oil           4.5gr, .15oz
1/3 - 1/2 cup spinach           30gr, 1oz
1/3 cup whole milk ricotta            90gr, 3.2oz
1/3 cup Parmesan cheese - freshly grated           33gr, 1.2oz

Heat chicken stock and keep hot over low heat. Slice the spinach into strips. Peel and chop shallots. In medium saucepan heat butter and oil over medium heat. Add shallots and sauté until tender, about 5 minutes. Add rice and sauté stirring, for 2 - 3 minutes until rice has white center. Add white wine and stir. When wine is almost absorbed add a 1/2 cup of stock, stir. When stock is almost absorbed add another 1/2 cup and continue adding 1/2 cup at a time and stirring. Reserve 1/4 cup to add at the end. Taste the rice. They should be just 'al dente' - slightly resistant to the tooth but fully cooked. You can add a bit of water at this point if needed but you shouldn't have to.
Add the rest of the stock, the spinach and both cheese. Stir vigorously over heat to combine well and wilt the spinach. Spoon into a bowl and serve.

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Entire Recipe / per serving
Calories:    912 / 456
Total Carbohydrates:    106 / 53
   Dietary Fiber:    5 / 2.5
Total Fat:    32 / 16
Saturated Fat:    16 / 8
Cholesterol:    101 / 50.5
Protein:    40 / 20
Calcium:    634 / 317
Sodium:    1452 / 726

Glycemic Index:  medium

This is the traditional Milanese dish using leftover risotto. The risotto used should be simple, without large pieces of meat or vegetables. I used 1/4 of the Ricotta Risotto, which was creamier than normal and required the longer cooking times to get 'dry' enough to turn. If you have 2 cups risotto use 2 eggs, a 10" (25cm) skillet and twice the oil and butter.

Risotto al Salto

1 cup leftover risotto, room temperature
1 egg           65gr, 2.3oz
2 tsp olive oil           9gr, .32oz
2 tsp butter           9.5gr, .34oz

Remove risotto from fridge and let warm to room temperature. (If you didn't take it out early enough, spread it on a plate to warm up a bit - or micro-wave it) Lightly whisk egg in a medium bowl. Add risotto and mix. Heat 1 tsp oil and 1 tsp butter in 8" (20cm) nonstick skillet over medium-high heat. Add the risotto to the center of the pan and spread it out with the back of the spoon. Sauté 10 - 20 minutes, until it holds together and the top starts to look dry. You should be able to carefully lift up the edge with a spatula. Once you can, take a peak to see how brown it is. It should be a nice medium-dark brown before turning.

I turned it using 2 plates: slide it onto one plate, put the other on top. Flip it over and slide it back into the skillet, to which you have add the remaining butter and oil, uncooked side down. Cook an additional 5 - 10 minutes, until browned. Remove, cut into quarters and serve.

Note: Nutrition information is based on 1/4 of the Ricotta Risotto

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Entire Recipe / per serving
Calories:    468 / 234
Total Carbohydrates:    57 / 28.5
   Dietary Fiber:    1 / .5
Total Fat:    31 / 15.5
Saturated Fat:    12 / 6
Cholesterol:    320 / 160
Protein:    15 / 7.5
Calcium:    194 / 97
Sodium:    510 / 255

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Potatoes Lyonaise; winter insulin increase

V's had a week of high readings.  We've finally decided, right or wrong, that it's due to the weather getting colder. 

A bit of research tells us that it's not uncommon for insulin requirements to go up during the winter months.

A bit more research is underway.....

V absolutely hates winter, even the mild winter that we have here in France.  Most of his work is in the barn, which, like all barns, is not heated, so that can't help.

He even has to warm his hands before he can prick his finger to do the blood test.

We were so please that we had a good run of 4 days with numbers in the range....

Try again!

In the meantime, here is one of our favorite potatoe recipes.  This are incredibly easy and delicious, and pair well with flavorful fish and chicken. They absorb the chicken stock at the end, giving them a bit of a syrupy glaze.

Potatoes Lyonaise

2 medium potatoes           300gr, 10.5oz
1 medium onion           110gr, 3.9oz
1 clove garlic           3gr, .1oz
2 tsp butter           9.5gr, .34oz
2 tsp olive oil           9gr, .32oz
1/4 cup chicken stock           56gr, 2oz

Peel onion, cut in half and slice thinly. Peel and chop garlic. Sauté onion and garlic in medium nonstick frying pan in 2 tsp butter until lightly golden, about 10 minutes. Cut potatoes in quarters lengthwise, then slice thinly. Remove onions and garlic from pan. Add 2 tsp oil, potatoes and sauté until golden, turning often with spatula, about 20 minutes. When potatoes are golden, return onion and garlic to pan, add chicken stock, cover and simmer until stock is absorbed, 5 - 10 minutes. Serve.

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Entire Recipe / per serving
Calories:    431 / 215.5
Total Carbohydrates:    64 / 32
   Dietary Fiber:    9 / 4.5
Total Fat:    17 / 8.5
Saturated Fat:    6 / 3
Cholesterol:    20 / 10
Protein:    8 / 4
Calcium:    68 / 34
Sodium:    165 / 82.5

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Vieux Carré Scampi; the mystery of the unexplained high

Will we ever understand all of the high blood sugar readings?

The low's are pretty easy to grasp - too much exercise, too much insulin. 

They seem to march in lock-step with reason.

But the highs seem to march to their own drummer.

The other day, after a perfectly normal dinner; a perfectly normal night; V's morning blood sugar was 305.

It should be somewhere between 80 and 100.

There are reasons for the, occasional, pre-breakfast high, so we accept and go on.

He treated the high, took his regular morning insulin with breakfast and got on with his day.

Two hours later, when we expected it to be around 150, it was at 350.  It had gone UP.

How could that be?  It always goes down after breakfast and he'd taken enough insulin to knock it to 50! (not really, just an expression)

He injected another correction dose - the same amount as the first time.

Now we were both worried that he had taken too much and he would go low.

He tested in an hour and it was still above 300.

We had no clue as to what was going on.  It was too soon to take any more so we waited.

An hour later it was finally starting to go down, but only to 245.

He wanted to to another correction, and he was below 250, so he had lunch, along with the correction and his regular lunch insulin.

An hour later he was finally below 200.

It's not enough that the high's are a so often mystery...

Now, apparently, the secret of treating them is going to elude us on occasion, as well.

Welcome to our world.....

Here is a luscious shrimp dish that is bound to make us all feel better.

Perfect for the low-carb diet, this is based on one of a 'box' of recipes I got years ago. It's a bit heavy on the butter, which makes it ideal for serving over rice or pasta...or Quinoa.

Vieux Carré Scampi

12oz (350gr) cleaned shrimp (prawns) 16oz (500gr) if they need to be cleaned   350gr, 12.4oz cleaned
1 tbs lemon juice          15gr, .53oz
1 clove garlic           3gr, .1oz
2 shallots          45gr, 1.6oz
1 tbs dried parsley
2 tbs butter           28.4gr, 1oz
1/2 cup shredded cheese          60gr, 2.2oz Gruyère

Divide shrimp into 2 buttered, shallow, individual baking dishes or 1 larger one, arranging nicely. Peel and finely chop shallots and garlic, divide and sprinkle over shrimp. Sprinkle parsley over shrimp. Drizzle with lemon juice, dot with butter and sprinkle the cheese over all. Bake at 375F (190C) for 15 - 20 minutes, until hot, bubbly and shrimp are done. Time varies depending on size of shrimp. Serve.
I put the small dishes on a baking sheet for easier handling.

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Entire Recipe / per serving
Calories:    862 / 431.5
Total Carbohydrates:    13 / 6.5
   Dietary Fiber:    .2 / .1
Total Fat:    48 / 24
Saturated Fat:    27 / 13.5
Cholesterol:    660 / 330
Protein:    91 / 45.5
Calcium:    752 / 376
Sodium:    892 / 446

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Rosemary Braised Potatoes; Exercise to control blood sugar

V is having a wonderful time with all the wood he has to cut to fit our stove and fireplace.  At a metre long (39 inches) it has to be in thirds for the stove but only in half for the fireplace.

It's not wielding the mighty chainsaw that is making his day....

It's the fact that he gets to eat sweets.

Exercise is one way of lowering blood sugar - the other being insulin.

If a diabetic has high blood sugar, a brisk walk is one option, rather than injecting, to lower it.

On the opposite side, if heavy exercise is planned, one gets to eat lots of carbs to prevent lows.

He's been coming in the house about every hour - to test he says.

Of course, to test - in the hopes that he'll be low enough to have a candy bar.

He had 2 today.

Had he planned ahead a little more he could have had a higher carb lunch....

This potato dish is an Italian winter classic: potatoes braised in white wine with rosemary and just a bit of tomato added at the end to add interest to both the flavor and the color.

Yes, one can enjoy potatoes on a low-carb diet.... These are only 29 carbs per serving.  Pair that with a low-carb vegetable like green beans or cauliflower and a bit of roast chicken... Perfect!

Rosemary Braised Potatoes

2 - 3 medium potatoes           300gr, 10.5oz
2 cloves garlic, sliced          6gr, .2oz
1 tbs olive oil          13.5gr, .48oz
2 tsp rosemary
1/3 cup (3oz, 90ml) white wine           75gr, 2.6oz
2 tsp tomato paste          10gr, .35oz
3 tbs chicken stock          42gr, 1.5oz

Scrub and slice potatoes thickly, 1/4" (.5 cm). Peel and slice garlic as thinly as possible. In a medium saucepan, sauté potatoes and garlic in olive oil until lightly golden, about 10 minutes. Add wine, rosemary and simmer, uncovered, until wine is almost absorbed, 15 - 20 minutes. Mix the stock and tomato together and stir in. Simmer until thick and potatoes are tender, about 10 minutes longer.

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Entire Recipe / per serving
Calories:    433 / 216.5
Total Carbohydrates:    58 / 29
   Dietary Fiber:    8 / 4
Total Fat:    13 / 6.5
Saturated Fat:    2 / 1
Cholesterol:    0 / 0
Protein:    7 / 3.5
Calcium:    57 / 28.5
Sodium:    163 / 81.5

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

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For more recipes check out my internet cook book:  Easy Gourmet Dinners

Chicken in Mustard Sauce

By cooking the cauliflower with the pasta we not only save a pan, but add flavor to the pasta.  To serve, put the Cauliflower Pasta on a small platter and lay the chicken on top with the rest of the sauce.

Chicken in Mustard Sauce with Cauliflower over Pasta

2 chicken breasts, boneless, skinless  (or sliced, cooked chicken)    
      300gr, 10.5oz
1 medium onion           110gr, 3.8oz
2 tsp olive oil          9gr, .32oz
1 tsp thyme
1/2 cup (4oz, 125ml) chicken broth          112gr, 4oz
1/2 cup (4oz, 125ml) white wine          125gr, 4.2oz
2 tbs Dijon-style mustard          30gr, 1.05oz
1/2 cup (4oz, 120ml) yogurt           125gr, 4.4oz
1 tbs cornstarch (maizena) dissolved in 2 tbs water        8gr, .3oz

Peel and chop the onion.   Sauté onion in oil in nonstick skillet over medium-high heat.  If using uncooked chicken breasts: when onion starts to brown, move it to the sides of the pan and sauté chicken breasts until lightly browned. 
Note:  I often cut the breasts in half; I think it looks nicer.
Add thyme, mustard, wine, and stock.  Stir to combine. Cover, reduce heat and simmer until chicken is done, about 15 minutes. 

If using cooked chicken: add to onions in skillet with thyme, mustard, wine, and stock, simmer until heated through.

For both:  Dissolve cornstarch in chicken stock.  Uncover, increase heat and add cornstarch.  Stir until sauce is thickened.  Remove from heat and stir in yogurt. 

Take 1/2 cup of the sauce and toss with the Cauliflower Pasta.  Arrange pasta on platter, sprinkle with cheese.  Lay chicken on top and serve, remaining sauce on the side.

Cauliflower Pasta      

1/3 head cauliflower, enough for 2 people            275gr, 9.7oz
1 cup dried pasta,  bite-size - penne, rigatoni, fusilli          90gr, 3.2oz
1/2 cup mustard sauce
1/2 cup (2oz, 60gr) shredded cheese           60gr, 2.1oz

Heat a large pot of water to boiling over high heat.  Add a pinch of salt if desired.  (No oil)  Cut cauliflower into florets.  When water is boiling add pasta and cauliflower.  Cook until both are done - assuming app. 11 minutes cooking time.  If your pasta takes longer, wait a few minutes before adding the cauliflower....or vice versa.   When done, drain well.  Put back into the pot.  Add mustard sauce and toss to combine.  Spoon cauliflower pasta onto a platter, sprinkle with cheese, top with chicken and serve.

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Entire Recipe / per serving
Calories:    1310 / 655
Total Carbohydrates:    104 / 52
   Dietary Fiber:    14.5 / 7.25
Total Fat:    44 / 22
Saturated Fat:    18 / 9
Cholesterol:    275 / 137.5
Protein:    107 / 53.5
Calcium:    933 / 466.5
Sodium:    1223 / 611.5

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

Pork Chops Diablo

One would think that doing a nutritional analysis would be straightforward.

Tedious, time-consuming, picky but straightforward.

One would be wrong.

In getting the information on pork chops from the USDA data base there were over 50 line items.

All for pork chops.

There were center-cut, loin, top loin and sirloin.

Each of these were bone-in or boneless, with varying bits of trimmed or untrimmed fat.

Some were enhanced

Some were cooked in a variety of ways; some raw.

If the data for a raw, trimmed, center-cut, 4oz, boneless pork chop was close to the results for a raw, trimmed, sirloin, 40z, boneless pork chop it would be fine.

The calories varied by over 75 grams.

Which is why I'm being even more specific on my analysis.

And why I wonder why other recipes aren't more specific.

Diablo or deviled usually means spicy, often hot and always full of rich, complex flavors. These zesty pork chops are a perfect example. The ones I get are quite thin. You may need to increase the cooking time if you are using very thick ones.

Pork Chops Diablo

2 - 4 pork chops, depending on size         350gr, 12.5oz total weight  boneless top loin chops
1 large onion          175gr, 6.2oz
2 tbs chili powder          15gr, .53oz
1/4 cup flour           40gr, 1.4oz
4 tsp olive oil           18gr, .64oz
1 cup tomato sauce,           225gr, 8oz
1/2 cup beef stock (broth)           112.5gr, 4oz
1 tbs Worcestershire sauce          17gr, .6oz
1 tsp dry mustard
1 tbs cornstarch (maizena) dissolved in 2 tbs water          8gr, .28oz

Peel and slice onion. Combine flour and 1 tbs chili powder in plastic food bag. Add pork chops and toss to coat. In nonstick skillet large enough to hold the chops heat 2 tsp oil over medium-high heat. Add chops and sauté about 3 minutes per side, until lightly browned. Remove and set aside. Add remaining 2 tsp oil and the remaining 1 tbs chili powder. Sauté for 1 minute, then add sliced onions. Sauté about 5 minutes until onion starts to brown. Add tomato sauce, broth, Worcestershire, mustard and bring to a boil. Add cornstarch mixture and cook, stirring constantly until thickened. Reduce heat to low and return chops to pan. Cover, and simmer chops until done, about 10 minutes, turning once. Serve chops with sauce and onions.

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Entire Recipe / per serving
Calories:    1034 / 517
Total Carbohydrates:    68 / 34
   Dietary Fiber:    13 / 6.5
Total Fat:    46 / 23
   Saturated Fat:    11 / 5.5
Cholesterol:    234 / 117
Protein:    87 / 43.5
Calcium:   177 / 88.5
Sodium:    2281 / 1140

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

Note: Pork chops vary greatly in calories; this assumes top loin chops with fat trimmed but not completely removed. Center cut chops are higher; sirloin cut chops are lower.
I assume half, 2 tbs, of the flour will be eaten.
Half the sodium comes from canned tomato sauce. 

Salmon en Croute with Tarragon Cream Sauce

When V first went on insulin we were both very confused as to why the dietitian was so adamant about him eating 55 carbs at every meal; no more, no less.

That dictate didn't mesh with everything I had been reading about diabetics being able to eat what they want and manage their blood sugar with insulin.

How little I knew back then, 3 months ago....

If a diabetic is on pills or regular insulin, they do have to establish a routine of eating: how much and what time, and stick to it.

If a diabetic is on a pump or on a DIY pump (meaning they inject themselves) they are on an MDI regime - Multiple Daily Injections.  They inject a long acting insulin once or twice a day and a fast acting insulin before every meal.  This allows them to calculate the carbs in the meal and inject accordingly - so, basically, they can eat what they want.  (Always within reason - that goes for the rest of us, too.)

Why am I telling you this now?

Because this is a rather indulgent dish....

But, it's important to indulge on occasion.

And, when you do decide to indulge, it's important to make it truly worth while.

This is.

And it's easy.

Cooking a whole salmon in puff pastry is a classic party dish. This is a scaled down version for individual servings. For a dinner party they can be assembled ahead and baked at the last minute. The salmon stays moist and perfectly flaky.

I've given the dimensions used in the photos. If your salmon is a different shape, you need enough pastry to cover it. Trim any excess.

Salmon en Croute with Tarragon Cream Sauce

2 pieces of salmon, skinned - about 3" wide by 4" long by 1" thick (5cm X 10cm x 2.5 cm)   350gr, 12.5oz
1 large or 2 small sheets of puff pastry         246gr, 8.7oz
2 tsp dried or fresh dill weed
4 tsp whole grain mustard          20gr, .7oz

Lightly roll puff pastry dough if needed. It needs to be just large enough to cover the salmon with an overlap of 1/2 - 1 inch (1.25 - 2.5cm). Lightly cover an area roughly the size of the salmon with dill. Skin salmon if needed, and cut/trim. Place salmon on top of dill. Spread 2 tsp mustard on the salmon.

Depending on the shape of your fish you can bring opposite corners together (if it's square-ish) or fold over (if it's long-ish). Press the meeting edges of the puff pastry together to seal. It's okay if there are gaps in the 'package' as long as the pastry is sealed together enough to hold it's shape as it bakes. Repeat with the other piece of salmon.

Bake at 400F (200C) for 15 - 25 minutes, until the pastry is golden brown.

Remove and serve with Tarragon Cream Sauce on the side.

Tarragon Cream Sauce

1/3 cup chicken stock less 2 tbs          75gr, 2.65oz
1/3 cup white wine           75gr, 2.65oz
1 shallot            45gr, 1.6oz
1 tbs butter             14.2gr, .5oz
1 1/2 tsp dried tarragon 
1 tbs cornstarch (maizena) dissolved in 2 tbs stock        8gr, .3oz
1/3 cup Greek yogurt, crème fraiche or sour cream           100gr, 3.5oz Greek Yogurt

Finely chop shallots. In small saucepan over medium heat sauté shallots in butter until tender. Add tarragon, wine and stock and bring to a boil. Simmer 5 minutes. Mix cornstarch in 2 tbs stock and stir into simmering stock. Cook until thickened - should be quite thick. Remove from heat and stir in yogurt. Cover and keep warm until serving.

Note: Puff pastry can be found in either the refrigerator or freezer section. You will want 2 sheets about 9 inches square. If they are not big enough you can roll them out a bit (using a rolling pin).

Note 2: There are 1020 calories and 85 carbs in 1 sheet of Pepperidge Farm Puff Pastry. The nutrition info assumes that is what is used, in it's entirety.

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Entire Recipe / per serving
Calories:    2118 / 1059
Total Carbohydrates:    107 / 53.5
   Dietary Fiber:    7 / 3.5
Total Fat:    135 / 67.5
   Saturated Fat:    42 / 21
Cholesterol:    245 / 122.5
Protein:    96 / 48
Calcium:   249 / 124.5
Sodium:    1800 / 900

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

Corsican Beef and Pasta

The weather is getting colder, nights are getting longer.....

Time for some braising!

This recipe is based on one from the "France, the Beautiful" cook book....

This is not quite a stew and not quite a pasta.

If possible, get 1 or 2 thick slices of dry-cured ham, like Prosciutto, from the meat counter.

Corsican Beef and Pasta

24oz beef, suitable for braising or stewing          700gr, 24.7oz round, trimmed
6oz dry-cured ham, Prosciutto, Serrano           170gr, 6oz
1 large onion           175gr, 6.2oz
4oz (125gr) mushrooms           125gr, 4.4oz
4 cloves garlic           12gr, .43oz
15oz (450gr) whole tomatoes, with juices           425gr, 15oz
1 cup white wine           235gr, 8.3oz
2 bay leaves
2 tsp dried Herbes de Provence
2 pinches nutmeg
1 tbs olive oil           13.5gr, .48oz
8oz (225gr) pasta, spaghetti or linguini           225gr, 8oz

Cut beef into cubes 1 - 1 1/2" (3cm), and ham a bit smaller. Roughly chop onions. Trim and chop mushrooms. Mince garlic. Heat oil in Dutch oven or small soup pot over medium-high heat. Add onions, mushroom and garlic and sauté until starting to brown, about 5 minutes. Add ham and beef and sauté, stirring, until all pieces are starting to brown. Roughly chop tomatoes and add to pot, along with the juices. Add wine, herbs, nutmeg and bring to a boil. Reduce heat to a slow simmer (small bubbles just breaking the surface), cover and let cook for 2 - 3 hours. 

To finish: Cook pasta according to package directions, just until al dente. Drain and immediately return to pan to low heat. Add 1 cup of the sauce from the beef (but no meat) and stir to combine and heat through. Arrange the pasta on a small platter or two plates. Remove bay leaves. Spoon some beef and ham on top or the pasta and serve.

Note: This serves 4 as is.
For two meals for two: cook half the pasta for each meal or cook it all at once and reheat the remaining half for the second meal by running hot tap water over it.

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Entire Recipe / per serving - serves 4
Calories:    3509 / 765
Total Carbohydrates:    210 / 52.5
   Dietary Fiber:    9 / 2.25
Total Fat:    130 / 32.5
   Saturated Fat:    46 / 11.5
Cholesterol:    547 / 136.5
Protein:    218 / 54.5
Calcium:   245 / 61.25
Sodium:    4555 / 1138.75

Glycemic Index:  low / zero

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

Chicken Breasts Savoyard; How many Brussels Sprouts in a cup?

Have you ever wondered how many carrots are in a cup?

Or how many Brussels sprouts?

Or potatoes?

Are the potatoes in the cup sliced, diced, cubed or shredded?

If they're shredded, are they packed or loose?

What?

You've never spent any time pondering these questions?

Well, I have. (Obviously)

As I add nutrition information to the recipes on my internet cook book, Easy Gourmet Dinners,  as well as for this blog, I spend a lot of time analyzing weights and measures.

A lot of the information I get from my own scale, but, sometimes, I have to go online for it.  Many, actually, most, of the sites I visit  (not the USDA site) give the information in measures or units, not weight. 

I can get the info on '1/2 cup' of tomato paste, or '1 small can', but I can't find the weight of either.

1/2 cup of Brussels Sprouts has 50 calories.... But, how many are in the half cup?  4 big ones?  12 small ones?  How much do they weigh?

Or, as in the case of the following recipe:  I could find the information on '1 artichoke bottom' but no indication of size.  A small, French artichoke?  A big globe artichoke?

It took me awhile, but I finally found it by weight (artichokes are easy, as are artichoke hearts.... bottoms are harder)

It started me thinking... If someone is seriously trying to monitor their calories or carbs or fat, and they don't buy ready-made packaged food with all of it's inherent additives....  It can be a bit of a slog.

I'm trying to help... but it's a slow process.

Looking for an elegant party dish? 

This is for two (private party) but it expands easily.

Boneless chicken and artichoke bottoms, baked in a white wine sauce. It can be prepared ahead and baked at the last minutes. Very little work for gourmet main course. Serve with some fluffy Basmati. 

Chicken Breasts Savoyard

2 chicken breasts - boneless, skinless           350gr, 12.4oz
1 medium onion           110gr, 3.9oz
1 tsp dried tarragon
1 tsp dried thyme
2 tsp olive oil           9gr, .32oz
3/4 cup dry white wine           180gr, 6.4oz
1/2 cup chicken broth           112gr, 4oz
1/2 cup (4oz, 125ml) Greek or plain yogurt, or sour cream           125gr, 4.4oz plain yogurt
1 tbs Dijon-style mustard           15gr, .53oz
1/2 cup (2oz, 60gr) Parmesan cheese           50gr, 1.7oz
2 tbs cornstarch dissolved in 3 tbs water           16gr, .56oz
6 medium - large artichoke bottoms           400gr, 14oz

Cut onion in half and slice thinly. Cut the chicken breasts in half, the short way. In nonstick skillet heat oil over medium-high heat. Add onion and sauté until tender. Add tarragon, thyme and chicken breasts and sauté until chicken starts to brown. Add the white wine, cover and reduce heat to low. Simmer for 10 minutes. Open and drain artichoke bottoms.
In a small baking dish (just large enough to hold everything and, if possible, nice enough to go directly to the table) arrange artichoke bottoms in a single layer. Remove chicken breasts and arrange around artichokes. Increase heat under skillet to medium-high, add the chicken broth and mustard to the wine. When simmering hard stir in cornstarch mixture and cook until thickened. Remove from heat; add yogurt and Parmesan. Pour sauce over chicken and artichokes and bake in 400F (200C) for 15 minutes.
Remove and serve.

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Entire Recipe / per serving
Calories:    1177 / 588.5
Total Carbohydrates:    67 / 33.5
   Dietary Fiber:    9 / 4.5
Total Fat:    37.5 / 18.75
   Saturated Fat:    15 / 7.5
Cholesterol:    286 / 143
Protein:    110 / 55
Calcium:   782 / 391
Sodium:    1696 / 848

Glycemic Index:  low / zero

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.