Archive for August, 2008

Tomato Basil Noodle Bake

I have been growing basil and cilantro in pots on a high deck where the deer can’t reach them. Normally, they treat my gardening efforts as a salad bar, but without their predations my herbs have grown heartily. The Thai Basil was so beautiful that I’m not eating it, just growing it ornamentally.

Of course, now I’m drowning in basil – until I came across this recipe from Coconut and Lime. She created it to use up leftover spaghetti and an abundance of cherry tomatoes. I didn’t have leftover spaghetti, but I did have three opened bags of No-Yolks fine noodles with small amounts of noodles that could be combined (I really should check the pasta shelf before I open new bags). I also had overbought grape tomatoes, so I needed to use them before they turned into mush.

Tomato Basil Noodle Bake

2 eggs
1 1/2 cups egg substitute
4 strips of turkey bacon, cooked and chopped
3 1/2 cups (not packed) cooked fine no yolk noodles
1 cup of grape or cherry tomatoes, halved
1/2 cup of fresh basil, chopped
1/4 cup grated parmesan cheese
Freshly ground pepper to taste
Cooking spray

Preheat oven to 425 F, Spray an 8 x 8 pan with cooking spray. In a medium bowl, stir together eggs, egg substitute, bacon, tomatoes, basil, parmesan cheese, and pepper. Add noodles and mix ingredients so that tomatoes and basil are distributed throughout the mixture. Pour into prepared pan. Bake for 30-40 minutes. Serve hot. Cut into 4 or six servings, depending on what you are have with it to round out the meal. 6 servings is about 4.5 grams of fat/serving; 4 servings is about 6.75 grams of fat/serving

Variation: You could easily leave out the bacon, and it would make a nice vegetarian dish. This would reduce the fat gram count by about 1 gram/serving.

I’m also going to try this with low-fat Swiss cheese one day soon. The basil is still growing vigorously.

The original recipe described this as a breakfast dish, but to me it was more lunch or dinner-like. I took the smaller serving for lunch, heating it in the office microwave for about a minute.

But it really shined as a dinner dish with spaghetti sauce over it. This was a peppery sauce with virtually no fat in it, but I think any red sauce would taste great, as long as you accounted for the fat grams in the sauce in your serving..

Hint: I freeze leftover spaghetti sauce in 1 cup containers so I have small amounts when I need them.

Carrot-Chocolate Cupcakes

Today is my daughter’s birthday.  Twenty-five years ago today, on her first birthday (and well before I had even heard about fat grams), I made a carousel birthday cake: 4 layers of home-made chocolate cake, filled and frosted with thick layers of home-whipped cream, animal crackers around the side, and topped with a paper canopy resting on straws, with a circle of animal crackers underneath.  She did what one-year olds always do with birthday cakes – attacked with both hands deep in the whipped cream, and shortly whipped cream and cake was all over her face and everything nearby.  Now she is a whole country away, but distance doesn’t deter a mother from celebrating.  The cupcakes are a lot leaner (as am I), but the love is the same.

The original recipe came from Cooking Light.  It was already very modest in fat, but I lightened it up a bit, because I wanted to add whipped cream (from a can).  These cupcakes are like little chocolate chip carrot cakes. Without the whipped cream, these will freeze very well, and be a great addition to lunch, or for a quick weeknight dessert.

Carrot Chocolate Cupcakes

1 pound carrots, peeled and sliced
1 3/4 cups sugar
4 Tablespoons unsweetened applesauce
2 Tablespoons canola oil
1/3 cup low fat buttermilk
1 large egg
1/2 cup egg substitute
2 cups all purpose flour
2 teaspoons baking soda
1/2 teaspoon salt
1 ounce semi-sweet or bittersweet chocolate, finally chopped (I think 1 ounce of semi sweet mini chocolate chips would also work)
3 Tablespoons powdered sugar (optional)

Preheat oven to 350 F. Line 18 muffin cups with paper liners. Chop carrots in a food processor until finely minced. Combine carrots, sugar, applesauce, oil, buttermilk, egg,  and egg substitute in a large bowl.  Mix until well blended.  Combine flour, soda. And salt in a medium bowl and whisk together.  Add flour mixture to carrot mixture and stir until smooth.  Stir in chocolate.

Spoon batter into muffin cups. Bake for 25-30 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Cool pans on a wire rack for 10 minutes.  Remove muffins from pan and cool on a wire rack completely.  Sprinkle with confectioners sugar if you are using it. One muffin (without the whipped cream) has about 2 grams of fat

Happy Birthday, dear daughter. This one’s for you.

Blueberry Muffins

Just one more blueberry recipe and then I’ll move on to other goodies.  I promise. A blueberry muffin recipe appeared in our local newspaper.  They were called The Ultimate Mazama Blueberry Muffins, and the recipe originally came from a small country inn in Washington State’s Methow Valley. Calling something the “ultimate” always makes me want to see if it is my ultimate, too.  Well, I don’t know if they are the ultimate blueberry muffin, but even with my taking most of the fat out, they are pretty darn good.  They have a nice light texture, moist without being heavy or dense.  Warning – don’t start eating these when they are still warm…you might not stop at one or two.

Blueberry Muffins

1/2 cup rolled oats (not the quick kind)
1/2 cup orange juice
1 1/2 cups all purpose flour
1/2 cup sugar
1 1/4 teaspoon baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda
2 Tablespoons canola oil
6 Tablespoons unsweetened applesauce
1/4 cup egg substitute
1 cup fresh blueberries or huckleberries ( or frozen berries, thawed)
2 tablespoons of sugar
1/4 teaspoon cinnamon

Preheat oven to 400 degrees.  Prepare muffin pans for 12 muffins.  (The newspaper recipe called for using muffin cup liners, but I bought those nifty flexible muffin pans, so I just sprayed them with non-stick cooking spray.  I love those things!)

Combine orange juice and oats in a large bowl.  In a medium bowl, whick together flour, sugar, baking powder, salt, and soda.  Add to the oats along with the oil, applesauce, and egg substitute.  Stir until just mixed. Stir in blueberries.

Fill the 12 muffin cups evenly. Stir together the 2 Tablespoons of sugar and the cinnamon, and sprinkle over the top of each muffin.  Bake for 18-22 minutes.  Each muffin has about 2.3 grams of fat.

Blueberry-Buckwheat Pancakes

It is the dog days of summer, although I don’t know why any dog with a big fur coat would enjoy temperatures in the 90 degree range.  I am too tired to really cook, so I made breakfast for dinner.  With blueberries, naturally.  I didn’t really even make a real blueberry sauce to go over the pancakes – just tossed some blueberries and real maple syrup in a pot to simmer while I made the pancakes.  It’s a really basic pancake recipe, similar to one that was printed in the Wellness Newsletter, and is about as easy as making them from a box, and a lot healthier.

Buckwheat Blueberry Pancakes

3/4 cup all-purpose flour
3/4 cup buckwheat flour
1 teaspoon baking powder
1/2 teaspoon baking soda
2 egg whites
1 Tablespoon canola oil
1 1/2 to 2 cups low-fat buttermilk*
1 1/2 cups blueberries

In a large bowl, whisk together flours, baking powder and soda. Stir in egg whites, canola oil, and buttermilk until the dry ingredients are just incorporated. Stir in blueberries. *Flours absorb liquids differently, so the amount of buttermilk you need depends on your individual flour.  Stir in 1 1/2 cups of buttermilk and see if the batter is thin enough (flows easily off a spoon). Add more if it needs to be thinner.  I also found that the batter thickened up as I cooked each batch, so I had to add a little more buttermilk half way through.  Coat a non-stick griddle pan with cooking spray and heat over medium heat until a drop of water sprinkled on the griddle sizzles away instantly. Pour 1/4 cup of batter on the griddle for each pancake and lower the heat a bit. You know when to turn the pancakes over when little air bubbles appear on the top surface.  Cook for 2-3 minutes on the other side.  This made 16 pancakes, with a 4 pancake serving having about 5.25 grams of fat.

Buckwheat pancakes don’t photograph well, no matter what color plate you put them on.  The buckwheat makes them kind of grey – in this case grey with purple berry splotches.  But they taste good.

The item next to the pancakes (soaking in blueberry syrup) is Garrett County Farms Uncured Turkey Bacon.  It is the best turkey bacon I have eaten, all natural turkey raised without antibiotics, all natural Ingredients – no nitrites, nitrates or preservatives.   I got it at Costco.  It gets reasonably crisp and has only one gram of fat/slice.

For your information, the phrase Dog Days or “the dog days of summer”, refers to the hottest, most sultry days of summer. The term “Dog Days” was used by the Greeks as well as the ancient Romans after Sirius (the “Dog Star”), the brightest star in the heavens besides the Sun.  It was popularly believed to be an evil time “when the seas boiled, wine turned sour, dogs grew mad, and all creatures became languid…”

Karen’s big dog not enjoying the dog days, although he did enjoy his pancake.

Smoked Cornish Hen with Blueberry Barbecue Sauce

I have a smoker – a useful item when it is hot and you want to make something interesting without heating up the kitchen.   It is an electric smoker, which I purchased because it seemed safer than my old charcoal smoker in this fire-prone region.  You soak wood chips in water – I used apple wood this time – and then place them around the electric elements before plugging in the smoker. The beauty of a smoker is that you can get that smoke-penetrating-the-meat flavor without the added salt that most commercial smoked products have.  It is also inherently a low-fat way of cooking. Any small amounts of remaining fat drip into the water pan below the racks.  I have smoked fish, leg of lamb, pork tenderloin, turkey, and later this year I plan to smoke a duck.

Given that it was a record-breaking 103, I decided to smoke a couple of Cornish hens that I was planning originally to bake.  I did not marinate or brine them, although I have marinated smoker-bound meats in everything from beer and wine to orange juice. I planned to make a hearty barbecue sauce, and I thought that the flavor of the marinade would be overwhelmed by the sauce. So I just cut them in half, took off the skins and fat, and put them in the smoker, filling the water pan that sits below the racks with a mixture of water and leftover wine.  I smoked them for about 2 1/2 hours. (You could also smoke them with the skins on, but it is sometimes harder to remove the skins after smoking.)

What you see on the rack below the hens are mushrooms.  I like to fully use the smoker space, so I usually tuck mushrooms or other smokable vegetables like eggplant around the main course.  Smoked mushrooms are good on sandwiches, and in salads and pilafs.

The smoked hens develop a beautiful color.  I used to think that Cornish hens were very high fat, and with skin on, they are a higher fat entrée.  But without skins, a half of a hen, the usual serving size, only has 4 grams of fat.

I am somewhat obsessed with blueberries. At this time of year, I buy them by the pound and try to work them into everything. The barbecue sauce originally came from Eating Well, another magazine you should consider reading. I left the jalapeno peppers out because I didn’t want a very spicy sauce, but added a little black pepper for some warmth.  This makes a fairly assertive barbecue sauce.

Blueberry-Bourbon Barbecue Sauce

1 Tablespoon of Canola Oil
1 small red onion, finely chopped
4 cloves of garlic, chopped
1/2 cup bourbon (confession: I didn’t have any bourbon so I used Southern Comfort)
2 cups fresh or frozen (unthawed) blueberries
1/2 cup ketchup
1/3 cup cider vinegar
2 Tablespoon of brown sugar
1 Tablespoon of molasses
1/8 teaspoon ground allspice
a few grinds of black pepper

Heat oil in large saucepan over medium heat (In retrospect, I would have used a non-stick pan).  Add onion and cook, stirring occasionally, until golden (about 3 minutes).  Add garlic and cook for 30 seconds.  Add bourbon. Increase heat to high and bring to a boil, cook until most of the liquid has evaporated. Stir in blueberries, ketchup, vinegar, brown sugar, molasses, allspice, and black pepper.  Return to a boil.  Reduce the heat to a simmer and cook until thickened, stirring occasionally, about 20 minutes.  This makes 2 cups.  They list the serving size as 1 Tablespoon, and 0 grams of fat/serving.  Realistically, you’d use more than this on your entrée.  I think I used about 1/4 cup.  This would make it about 2 grams of fat/serving.

And what is underneath the hens: a quick pilaf of brown and wild rice mix to which I added chopped up smoked mushrooms, green onions, and a handful of dried blueberries.  I estimate that the whole entrée had 8 grams of fat, including 1/2 hen, a cup of pilaf, and 1/4 cup of sauce.  I took the pilaf the next day for lunch with some chopped Cornish hen mixed in.

Brownies and Blondies

Yet another potluck. And at short notice. They are providing the barbecued burgers and chicken. Usually I like to make something interesting and exotic that will wow people with my cooking prowess and shock them when I tell them it is low fat. But there are several factors that interfered with my usual strategy.

  • With short notice, I don’t have time to go to the grocery, whatever I make has to be from ingredients I have in the house – a bad time to discover you’re almost out of brown sugar.
  • It is on a week night, so it has to be something I can make after work.
  • The gathering is way out in the middle of nowhere. So it has to be something sturdy that can withstand bouncing around on the seat of my truck as I get lost navigating dirt roads in the deep woods trying to find this place.

So the decision is: Bittersweet Brownies and Cranberry Pecan Blondies. It was a good decision, too, because I did indeed get lost out in the woods looking for the tiny hidden driveway onto their land, and almost everyone else brought a salad.

Here they are in their glory, ready for transport to the feast:

About these Bittersweet Brownies. The recipe comes from Cooking Light, a magazine you should seriously consider subscribing to. These are some of the best brownies I have ever eaten. The brownies are moist, and if you love chocolate, they are positively orgasmic.

Bittersweet Brownies

Cooking spray
1/4 cup boiling water
1 Tablespoon instant espresso granules or 2 Tablespoons instant coffee granules
1/4 cup bittersweet chocolate chips (not your regular chocolate chips, but the really dark kind like Ghirardelli 60% Cacao)
6 Tablespoons butter, melted
1/2 teaspoon vanilla extract
1 large egg
1 egg white
1 1/2 cups all purpose flour
1 1/3 cups granulated sugar
1/2 cup unsweetened cocoa
1 teaspoon baking powder
1/4 teaspoon salt
2 teaspoons powdered sugar (optional)

Preheat oven to 350 F. Lightly coat a 9-inch square baking pan with cooking spray. Combine 1/4 cup water and coffee granules in a medium bowl. Stir in chocolate chips, stirring until they melt. Stir in butter, vanilla, egg, and egg white until they are well combined. Lightly spoon flour into measuring cups, level with a knife. Add sugar, cocoa, baking powder, and salt to the flour and whisk together. Add chocolate-coffee mixture to the dry ingredients, stirring until just moist. (This was very stiff to stir, even with a wooden spoon. I ultimately used my hands to make sure all of the dry ingredients were mixed in). Place batter into prepared baking pan, and smooth out so it is mostly even. Bake for 25 minutes, or until a wooden pick inserted in the center comes out clean. Cool on a wire rack. Sprinkle with powdered sugar if you are using it. Cut into servings.

The original recipe said this made 18 brownies, at 5.8 grams of fat/brownie. This made mighty big brownies, especially to take to a potluck. I cut it into 24 brownies, at 3.9 grams of fat/brownie. They were nice sized brownies, and since one of my Principles is that a snack should be 4 grams of fat or less, it brought them into snack range.

Hint: it is difficult to substitute applesauce for butter in cookies. The trick is to have recipes that use less butter.

Hint: For years, I just scooped the flour into a measuring cup and leveled it, the way my mother did. I recently learned it is better to lightly spoon the flour into the cup until it is overflowing and level it off. You don’t compress the flour, so the measure is more accurate, and your baked goodies are lighter in texture. Who knew?

Yet another hint: When making brownies, cookies, and many other baked goods, you need to make sure the dry ingredients are thoroughly combined with the wet ingredients so there aren’t nasty lumps of unmixed flour in your goody, but not to beat them too much or your baked goodies will be tough.

Cranberry Pecan Blondies

This recipe was an improvisation when I discovered that I did not have the ingredients for the oatmeal butterscotch bars I was going to make. They are a bit cakier in texture than brownies.

Cooking spray
1 1/2 cups all purpose flour
1/2 cup quick cooking oats
1 teaspoon baking powder
1/4 teaspoon salt
1 cup packed brown sugar
1/3 cup softened butter
1/2 cup egg substitute
1 large egg, lightly beaten
1 teaspoon vanilla extract
1/4 cup chopped pecans, toasted
1/3 cup dried sweetened cranberries

Preheat oven to 350 F. Lightly coat a 9-inch square baking pan with cooking spray. Lightly spoon flour into measuring cups, level with a knife. Add oats, baking powder, and salt to the flour and whisk together. Put sugar and butter in a large bowl and beat with a mixer at medium speed until they are well blended. Add egg substitute, egg, and vanilla to the sugar mixture and beat until well blended. Add flour mixture and beat until the dry ingredients are just combined. Sir in nuts and fruit. Bake for 25 minutes, or until a wooden pick inserted in the center comes out clean. Cool on a wire rack. Cut into bars. This makes 24 bars at 3.8 grams of fat/bar.

Hint: Toasting nuts brings out their flavor, so you can use fewer of them. Toast nuts by putting them in a small frying pan over medium heat, stirring occasionally. It takes about 5 minutes. They’re done when you can smell them – be sure not to burn them.

Variations: These would be good with other dried fruit, such as raisins, chopped apricots, or chopped cherries.

Pineapple-Banana Cake

Okay, enough of the buffalo. I ate it almost every day, since I have been out of buffalo meat for a month or so. I ate steaks on Monday, a roast on Tuesday, roast chopped up in pilaf on Wednesday (and several other days for lunch), the kebabs, and the pot roast. My freezer is full. I am finally buffaloed-out…so, let us eat cake!

And what a lovely cake this is. The original recipe came from Have Your Cake and Eat It, Too, a wonderful cookbook with many decadent and delicious recipes. In fact, being the sweet lover that I am, I just ordered her next book. This is not a birthday-type cake, although far be it from me to dictate what sort of goodie you wish to have at your celebrations. Rather, it is a sit down, put your feet up, have-a-warm-slice-with-a-nice-hot-cup-of-tea cake. It is moist with a vaguely tropical flavor. It is delightful warm – I have heated a slice in the microwave and it was as good as fresh. It also packed well in my lunch to be eaten cold, since it isn’t a very crumbly cake.

Pineapple-Banana Cake

Butter flavor cooking spray
3 Tablespoons unsweetened applesauce
1 Tablespoon canola oil
1 large egg plus two large egg whites
1 teaspoon vanilla extract
3/4 cup granulated sugar
3/4 cup unsifted all-purpose flour
3/ 4 cup whole wheat pastry flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 8 ounce can of unsweetened crushed pineapple, including juice
1 cup mashed ripe banana (2-3, depending upon size)
Confectioners’ sugar (optional)

Position a rack in the middle of the oven. Preheat oven to 350 F. Coat an 8 x 12 inch cake pan with cooking spray. Put a little flour in the pan, shake it around to coat the pan, and tap out the excess flour. Put the applesauce, oil, egg, egg white and vanilla into a large bowl and whisk them together until well combined. Mix in the sugar. In a small bowl, whisk together the flours, baking soda, salt, cinnamon and nutmeg. Using a strainer or sifter, sift the dry ingredients over the egg mixture. Stir well to combine; the mixture will be stiff. Stir in the pineapple with its juice and the mashed banana, and mix well. (I actually didn’t have crushed pineapple, so I tossed 1/2 a can of pineapple rings, including the juice, into the food processor and whirled them until they were crushed. Then I threw in the bananas, which were extremely ripe, so that I could add the fruit to the batter all at once). Pour the batter into the prepared pan. Bake for 45-55 minutes, until the cake is springy to the touch or a cake tester (toothpick) inserted near the center comes out clean. Remove from the oven and cool the pan on a wire rack for 10 minutes. Sift confectioners sugar over the top if you are using it. (I’m not a big confectioners sugar fan, but it is pretty that way.). Cut in squares. Makes 12 servings at 1.5 grams of fat/serving, or if you want a bigger piece, 8 servings at 2.25 grams of fat/serving.

Variations: Use 1 1/2 cups of all-purpose flour if you don’t have whole wheat pastry flour on hand. In order to have specialty flours like whole wheat pastry flour or corn flour on hand when I need them, I put them in a re-sealable plastic bag and put them in the freezer so they don’t turn rancid.

Hint: When I lower the fat in baked goods, I usually substitute unsweetened applesauce for part of the oil (Don’t substitute for all of the oil. I have tried it and the baked goods seemed tough). But it seems like a waste to open a whole jar of applesauce for three tablespoons, unless you plan to eat the rest of it fairly soon. So I use those little single serving size containers. One of them usually is good for 2-3 baking sessions. They cost more initially, but it beats having a whole jar of applesauce spoil when it gets lost in the back of the refrigerator.

And what is that gooey white stuff on top of the cake? You are right, my dears, it is light whipped cream, the kind from a can that you used to squirt directly into your mouth when your mother wasn’t looking. I discovered that 1 serving of whipped cream has 1 gram of fat. A serving is 2 tablespoons, but I think that would be very difficult to measure. A serving is also 6 grams, so I weighed it.

Slightly flour-covered scale with whipped cream.

With 12 grams of canned whipped cream on top of my warm pineapple-banana cake, I had an indulgent 4 gram evening snack to go with my peach tea.

Buffalo Pot Roast

The primary reason I rush out to buy buffalo is to make buffalo pot roast. There is something about buffalo roast – a sweetness or a richness, that makes a really fine pot roast. Now I confess that I don’t make an elaborate pot roast with browning and simmered vegetables and the like the way my daughter does. She makes the true, old-fashioned pot roast. I’m sure that you could make buffalo with that recipe, too. And it would taste very good, indeed.

I, however, make the working woman’s quick, easy, and delicious pot roast – you know, the one with onion soup. And everyone raves about it thinking that I have worked my little fingers to the bone preparing this rich and lovely dish. I made it last year to feed the assembled multitudes at Passover, which led to a heated discussion of whether buffalo was kosher (although none of us actually keep kosher). I referred them to the Kosher Buffalo site, and verily the rules of kashrut (that’s the rules of what makes something acceptably kosher) state that if the beast has cloven hooves and chews the cud, it is acceptable. Buffalo hooves are cloveneth and the big beasts cheweth, so they’re ok.

Anyway, I made 9 pounds of buffalo pot roast this time. This recipe makes less, but you can double it or even more if you’ve got a big enough pot. Plan to make this ahead of when you want to eat this.

Buffalo Pot Roast

about 4 lbs buffalo roast, visible fat removed (preferably some kind of round or rump roast)
1 large onion, coarsely chopped
1 package beefy onion or other onion soup mix
about 1/2 pound of button mushrooms, sliced (optional, but why would you want to leave them out)
*Kitchen Bouquet

Place the chopped onion in the bottom of a large pot, such as a Dutch oven. Place the buffalo roast(s) in the pot on top of the onions. Sprinkle the onion soup mix over and around the roasts. Put the mushrooms on top of the whole thing. Add water half way up the sides of the buffalo roast. Add Kitchen Bouquet to the liquid until it is the color that you want it to be.

  • *If you’ve never used Kitchen Bouquet, it is a browning and seasoning sauce containing caramel, and a vegetable base of carrots, onions, celery, parsnips, turnips, salt, parsley, and spices, and is commonly available in supermarkets. It is a true friend of the sometimes lazy cook.

Bring the pot roast to a boil over high heat, lower the heat to a simmer, and cook for 4 hours, turning the roast occasionally, and making sure that the mushrooms are immersed in the liquid. You read correctly – you haven’t browned the meat or sautéed the onions first. You don’t need to. When the pot roast is done, remove it from the liquid and wrap separately. Remove the onion and mushroom solids, which have cooked down to a glorious soft mass, and store them in a separate container. Pour the liquid into a separate container. Refrigerate for 4 hours, or overnight – or even for two days as I did because I was busy. Remove the fat – there won’t be much – from the surface of the liquid before reheating.

To serve, slice the meat thickly and reheat in the liquid with the reserved vegetables for about 20 minutes. A serving of 6 ounces of meat and gravy has about 4 grams of fat.

Variations: You can cook carrots with this, although they cook down so they’re not really distinct. I often add vegetables, such as green beans, when I’m reheating the pot roast. You can thicken the gravy when reheating it by adding 2 teaspoons of cornstarch mixed into a tablespoon of cold water and stirred into the gravy. Cook until the gravy thickens and is clear.

Usually, I serve the pot roast over noodles or rice or even couscous, but I was too lazy to do that, so I made and open face pot roast sandwich on some nice whole wheat bread.

But one of the real reasons that I make buffalo pot roast is that it freezes and reheats so well. It is one of my favorite “I’m too tired to think after work” dishes. Put it in the microwave, add a couple of frozen vegetables if you’d like, and it’s dinner. And here is yet another principle. Have low fat, satisfying things to eat for dinner when you’re tired so that you don’t make dinner out of crackers and cheese (me? Never would I do such a thing.)

Pot roast ready for the freezer in 6 ounce servings, with gravy and solids added.

Ben and Jerry

I ate an entire pint of Ben and Jerry’s for dinner last night. Low fat Cherry Garcia, to be precise. I was tired, it was hot, my ailing toe hurt – whatever. And herein lies a very important principle: Never keep anything in the house which, if your brain falls out and you need to wallow in self-pity, will totally derail you. That entire puppy only had 12 grams of fat. And it tasted mighty fine. Ben and Jerry make lovely dinner companions.

It’s Buffalo Week!

Every six weeks or so, my local Fred Meyer store features fresh buffalo – that’s right, steaks, roasts, and other delicious portions of the American Bison. Typically, I race down the hill to the store to stock up, cooking and freezing it when I get home. Other than the occasional restaurant meal, I have switched to buffalo for my red meat dishes. I will now extol the virtues of buffalo:

  • With visible fat removed, a 3.5 ounce serving of buffalo is just over 2 grams of fat, for virtually all cuts of the meat. (Not so ground buffalo or buffalo burgers, which are higher in fat.) Of the lean cuts of beef, 3.5 oz of flank steak are 8.0 grams, bottom round 9.4, top sirloin 7.9, T-bone steak 10.3. This is a major virtue to someone like me who sometimes wants to eat red meat.
  • Buffalo spend their lives eating grass. They are not subjected to questionable drugs, chemicals or hormones. The members of the National Bison Association feel so strongly about this that they have a resolution opposing the use of these substances in the production of Bison for meat
  • Lest you think that buffalo is strong, gamey or tough, it actually tastes like high quality beef. The T-bone steaks we had earlier this week were fork tender after grilling. I expect that if you did a blindfolded taste test, you couldn’t tell the difference
  • Buffalo used to be more expensive than beef, but with the rising cost of beef, the relative cost of buffalo is now competitive to the price of good quality beef.
  • No, they are not endangered!

Enough of the extolling. On with the recipe:

Buffalo Kebabs with Creamy Grilled Onion Sauce

Marinade:
1/4 cup light balsamic vinaigrette dressing
2 cloves of garlic, minced
1 teaspoon fresh ginger, minced
1/2 teaspoon ground cumin
1/4 teaspoon paprika

Kebabs:
1 pound of buffalo meat, visible fat removed. I used top sirloin, but a round roast or other roast would also work
A mix of grillable vegetables. I used 16 medium mushrooms, 2 zucchini, 1 red pepper, 1 yellow pepper, and a medium onion. You could also substitute eggplant for one of the vegetables. This amount will give you enough for an extra skewer of grilled vegetables.

Mix marinade ingredients in a small bowl. Cut buffalo meat up into 16 approximately even cubes (this will give you 4 cubes/skewer). Place buffalo cubes and marinade into a quart-size zip top plastic bag and zip closed. Mush around so that the meat is completely covered. Place in the refrigerator and marinate for 2-4 hours, turning occasionally.

Cut vegetables into chunks – mushrooms whole, peppers into about 12 pieces, onion into eighths, zucchini or eggplant into 1 or 2 inch thick pieces. String meat and vegetables alternately onto skewers, 4 chunks of meat and as many vegetables as you can fit on a skewer. Grill over medium heat for about 6 minutes per side, or until done to your liking. About 5 grams of fat/skewer.

My kebabs got a little too well done for my taste, because it was well after dark when we started grilling , and my motion sensitive outside light didn’t seem to think that grilling created enough motion. Grilling by flashlight is not the greatest idea. But they were still very tasty.

Creamy Grilled Onion Sauce

I got this recipe from the blog of Coconut and Lime, a wonderfully inspirational source of original recipes. I was trying to find something to go with the kebabs that would taste good with the grilled vegetables, but wouldn’t take hours to make (it was, after all, already past 9 p.m. when I hauled the marinated buffalo cubes out of the refrigerator and we were starving). I also had an excess of green onions and I never tasted a grilled green onion.

1/4 cup chopped green onions, green parts only
2 Tablespoons non-fat sour cream
2 Tablespoons low-fat mayonnaise
2 Tablespoons non-fat yogurt
1/4 teaspoon Worcestershire sauce
1/8 teaspoon white paper
salt to taste

Grill onions by placing them on a grill over medium heat, 3 minutes to a side. You could grill the onions at the same time as the kebabs, but, as I have pointed out, it was dark, and I decided to deal with only one thing grilling at a time. Chop the green parts of the onions coarsely – the white part made a tasty snack as I continued to cook.

Whisk together the sour cream, mayonnaise, yogurt, Worcestershire sauce, salt and pepper. Mix the chopped green onion into the sour cream mixture and serve with the kebabs. 1/4 of this sauce has about 1 gram of fat.

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ABOUT KAREN

I have lost 200 pounds. I did not do it through surgery – I don’t like knives and needles – or by joining a club, vigorous exercise, or rigorous dieting. I did it by gourmet cooking. To be precise, by cooking low fat, really delicious food. I love to cook as much as I love to eat. Food magazines are some of my favorite reading. I would feel deprived if I couldn’t have the sensuous experience of good food crossing my lips. This blog is about my perpetual feast, my passionate love of food, with recipes, photos, and occasional advice and principles that I have learned along the way.

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  • Ordered capri pants from Land's End in the hope that summer will someday happen. #still 48 degrees 2 weeks ago
  • It was snowing this morning. In May! The snap peas I planted are shivering in horror. I think the geraniums fainted. 3 weeks ago

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