April | 2009 | american fashions and cooks

Archive for April, 2009

tomato baked pasta

April 21, 2009 · Filed under Uncategorized · Tagged tomato baked pasta

The first wonderful fresh spinach of the season stars in this simple baked pasta.

Ingredients

•	1 lb (500 g) short pasta such as penne or fusilli

•	3 tbsp (45 mL) extra-virgin olive oil

•	2 bunches or bags spinach (about 2 lb/1 kg untrimmed)

•	1 can (796 mL) tomatoes

•	3 cloves garlic, sliced

•	3/4 tsp (4 mL) salt

•	1/4 tsp (1 mL) hot pepper flakes or black pepper

•	1/2 cup (125 mL) grated Romano cheese

•	1-1/4 cups (300 mL) shredded scamorze, Fontina or mozzarella cheese

Preparation

In large pot of boiling salted water, cook pasta until al dente. Drain; transfer to 8 cup/2 L baking dish and toss with 1 tbsp/15 mL of the oil. Set aside.

Meanwhile, trim and wash spinach; place, with water droplets still clinging, in large saucepan over high heat. Steam, stirring twice, until wilted; drain. Transfer to baking dish and toss together with pasta mixture. Reserving juice, drain tomatoes; seed and coarsely chop.

In skillet, heat remaining oil over medium heat; cook garlic, salt and pepper flakes, stirring until garlic just begins to turn light golden. Add tomatoes and increase heat to medium-high; cook, stirring occasionally, for 3 minutes. Stir in reserved juice; boil for 1 minute. Stir in Romano cheese; pour over pasta mixture, shaking dish to spread evenly. Top with shredded cheese. Bake in 400°F/200°C oven until cheese is bubbly, melted and lightly browned, 15 to 20 minutes.

Nutritional information

Per each of 6 servings: about 517 cal, 23 g pro, 18 g total fat (7 g sat. fat), 67 g carb, 8 g fibre, 36 mg chol, 1,026 mg sodium. % RDI: 41% calcium, 64% iron, 150% vit A, 50% vit C, 162% folate.

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rigatone-a favourite recipe

April 21, 2009 · Filed under Uncategorized · Tagged rigatone-a favourite recipe

This satisfying dish delivers a lot of flavour. You can substitute rigatoni with any other short, ridged pasta.

Ingredients

•	4 Italian sausages

•	2 tbsp (30 mL) extra-virgin olive oil

•	3 lb (1.5 kg) Spanish or white onions (about 4), thinly sliced

•	5 cloves

•	2 bay leaves

•	3/4 cup (175 mL) dry white wine

•	3/4 tsp (4 mL) salt

•	1 can (14 oz/398 mL) chopped tomatoes

•	1/3 cup (75 mL) finely chopped flat-leaf parsley

•	1 lb (500 mL) rigatoni

•	Grated Parmesan cheese

Preparation

Prick sausages a few times on both sides. In large skillet or Dutch oven, heat oil over medium-high heat; brown sausages (they don’t have to be fully cooked through), about 5 minutes. Transfer to plate.

Add onions, cloves and bay leaves to skillet; cook, stirring often (reduce heat if onions are sticking or browning too quickly), until onions are soft and golden brown, 30 to 40 minutes. Stir in wine and salt; cook until liquid is reduced to 2 tbsp/30 mL, about 5 minutes.

Slice sausage into chunks and return to skillet; stir in tomatoes and bring to boil. Cover and reduce heat to medium low; simmer, stirring occasionally, for 15 minutes. Stir in parsley.

Meanwhile, cook pasta according to package directions until al dente; drain and divide among individual plates. Spoon sauce over top. Serve with Parmesan cheese.

Makes 4 to 6 servings.

Nutritional information

Per each of 6 servings: about 601 cal, 22 g pro, 22 g total fat (6 g sat. fat), 78 g carb, 7 g fibre, 35 mg chol, 1,038 mg sodium. % RDI: 8% calcium, 34% iron, 5% vit A, 37% vit C, 86% folate.

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Black bean soup recipe

April 21, 2009 · Filed under Uncategorized · Tagged Black bean soup recipe

When made with frozen or rinsed canned black beans, this soup can be prepared in about 15 minutes.

Ingredients

•	1 tbsp (15 mL) vegetable oil

•	1 onion, peeled and chopped

•	2 garlic cloves, minced

•	1 tsp (5 mL) each chili powder, dried oregano leaves and ground cumin

•	1 can diced canned

•	(28 oz/796 mL) tomatoes

•	2 cans black beans, drained and rinsed (19 oz/540 mL each)

•	1-½ cups chicken or (375 mL) vegetable broth

•	1 cup (250 mL) corn kernels

•	¼ cup (50 mL) chopped fresh coriander

•	1 tbsp (15 mL) lime juice

•	Sour cream (optional)

Preparation

Heat oil in a deep saucepan set over medium heat. Add onion, garlic, chili powder, oregano and cumin. Cook, stirring occasionally, for 5 minutes. Add tomatoes, black beans and broth. Bring to a boil and cook, stirring often, for 5 minutes.

Purée 2 or 3 cups (500 to 750 mL) of the soup in a blender or food processor and return to pan. Stir in corn, coriander and lime juice. Taste and adjust seasoning. Garnish each bowl with a dollop of sour cream, if using.

Makes 4 servings.

More Information

Fast & Easy: 30 minutes or less (prep and cooking time).
Make-Ahead: Can be made at least 8 hrs ahead.

Nutritional information

Per Serving: 399 cal (13% from fat), 6 g fat, 68 g carb, 23 g protein, 9 g fibre, 1053 mg sodium (using canned chicken broth). Excellent source thiamin, niacin, folate, iron. Good source vit A.
Light: Less than 10 g fat.

Calories : 399

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minestrone soup recipe

April 21, 2009 · Filed under Uncategorized · Tagged minestrone soup recipe

There are as many minestrone recipes as there are Italian cooks, with every region having its own style and every season demanding a different combination of vegetables. This simple dish combines vegetables, beans, and pasta or rice to make a one-pot meal. Feel free to substitute whatever vegetables are at hand, such as turnips, leeks, squash, parsnips, parsley root or potatoes.

Ingredients

•	3/4 cup (175 mL) dried white kidney beans

•	1 can (28 oz/796 mL) whole tomatoes

•	3 tbsp (45 mL) extra-virgin olive oil

•	2 Italian sausages, chopped

•	1 large onion, chopped

•	3 celery stalks, chopped

•	3 carrots, chopped

•	1 bay leaf

•	1 cup (250 mL) chopped flat-leaf parsley

•	2 cups (500 mL) green beans, chopped

•	4 cups (1 L) shredded savoy cabbage

•	2 tsp (10 mL) salt

•	Half small cauliflower, chopped

•	3/4 cup (175 mL) whole wheat macaroni

•	2 cloves garlic, chopped

•	3/4 cup (175 mL) grated Parmesan cheese

Preparation

Soak beans in water overnight. (Or place beans and water in saucepan; boil for 5 minutes. Remove from heat; cover and soak for 1 hour.) Drain. Place in saucepan; cover with enough water to cover beans by 3 inches (8 cm). Bring to boil; reduce heat and simmer until tender, 1 to 2 hours. Drain, reserving enough of the cooking liquid, and adding water if necessary, to make 4 cups (1 L).

Meanwhile, seed tomatoes and strain juice; set aside. In large soup pot or Dutch oven, heat 1 tbsp (15 mL) of the oil over medium heat; fry sausages until cooked through, 4 to 5 minutes. Add onion; increase heat to medium-high and sauté until golden, 4 to 5 minutes. Add celery, carrots, bay leaf and 1/2 cup (125 mL) of the parsley; sauté for 2 minutes. Add kidney beans and reserved cooking liquid, tomatoes and juice, green beans, cabbage and 1-1/2 tsp (7 mL) of the salt; bring to boil. Reduce heat and simmer until cabbage is soft, about 30 minutes. Add cauliflower and macaroni; simmer for 15 minutes.

In food processor, make paste of garlic, cheese and remaining oil, salt and parsley. Serve on the side to be stirred into soup.

Makes 8 servings.

Nutritional information

Per serving: about 311 cal, 16 g pro, 15 g total fat (4 g sat. fat), 32 g carb, 8 g fibre, 21 mg chol, 1,101 mg sodium. % RDI: 21% calcium, 26% iron, 84% vit A, 67% vit C, 54% folate.

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chicken stew recipe

April 21, 2009 · Filed under Uncategorized · Tagged chicken stew recipe

have a real soft spot for this creamy stew, which reminds me of chicken pot pie without the crust. I obtain a similar effect by serving it over crostini placed in the bottom of a soup plate. Add a tossed green salad for a complete and delicious meal.

Ingredients

•	Works best in a large (minimum 5 quart) slow cooker

•	1 potato, peeled and diced (see Tips, below)

•	1 tbsp/15 mL vegetable oil

•	2 onions, finely chopped

•	4 stalks celery, diced

•	2 carrots, peeled and diced

•	1/2 tsp/2 mL dried thyme leaves or 3 whole sprigs of fresh thyme

•	1 bay leaf

•	1/4 cup/50 mL all-purpose flour

•	1-1/2 cups/375 mL chicken stock

•	1/2 cup/125 mL dry white wine or chicken stock

•	Salt and freshly ground pepper

•	3 lbs/1.5 kg skinless, bone-in chicken thighs (about 12 thighs)

•	1 cup/250 mL green peas, thawed if frozen

•	1/2 cup/125 mL cream, optional (see Tips, below)

Preparation

1. In a saucepan, combine potato and cold water to cover. Bring to a boil and cook for 2 minutes. Remove from heat. Cover and set aside.

2. In a skillet, heat oil over medium heat for 30 seconds. Add onions, celery and carrots and cook, stirring, until carrots are softened, about 7 minutes. Add thyme, bay leaf and flour and cook, stirring, for 1 minute. Add stock and white wine and cook, stirring, until mixture comes to a boil and thickens, about 4 minutes. Drain reserved potato and add to mixture. Season to taste with salt and pepper.

3. Arrange chicken over bottom of slow cooker stoneware and cover with vegetable mixture. Cover and cook on Low for 6 hours or on High for 3 hours, until juices run clear when chicken is pierced with a fork. Add peas and cream, if using, and stir well. Cover and cook on High for 20 minutes, until peas are tender and mixture is hot and bubbly.

More Information

Tips
– Because the chicken only cooks for 6 hours on Low the potatoes will be a bit firm unless they are blanched prior to adding to the stew.
– Any kind of cream from half-and-half (10%) to the richest whipping cream (35%) works well in this recipe.

Make ahead
This dish can be partially prepared before it is cooked. Complete Steps 1 and 2. Cover and refrigerate overnight. The next morning, continue with the recipe.

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vegetable soup recipe

April 21, 2009 · Filed under Uncategorized · Tagged vegetable soup recipe

Just two sausages boost the flavour of this simple vegetable and chickpea soup. For a vegetarian version, you can omit the sausages and replace 3 cups (750 mL) of the water with vegetable stock.

Ingredients

•	2 Italian sausages

•	2 tbsp (30 mL) olive oil

•	3 stalks celery, chopped

•	1 Spanish onion or 2 cooking onions, chopped

•	1 bulb fennel, chopped

•	1/2 cup (125 mL) chopped fresh flat-leaf parsley

•	1 bay leaf

•	1 can (28 oz/796 mL) tomatoes

•	1 can (19 oz/540 mL) chickpeas, drained and rinsed

•	1 zucchini (8 oz/250 g), chopped

•	1-1/4 tsp (6 mL) salt

•	1/4 tsp (1 mL) black pepper

•	4 to 6 slices Italian white bread

•	Grated fresh Parmesan cheese

Preparation

Prick sausages all over with fork. In soup pot, heat oil over medium heat; fry sausages, covered and turning often, until browned and cooked through, about 8 minutes. Transfer to plate; set aside.

Add celery, onion, fennel, parsley and bay leaf to pot; cook until vegetables are soft, 12 to 15 minutes. Add tomatoes with juice, breaking up tomatoes with spoon. Add chickpeas, zucchini, salt, pepper and 5 cups (1.25 L) water. Bring to boil; reduce heat and simmer, covered, for 20 minutes. Slice sausages; add to soup and simmer for 2 minutes.

To serve, place slice of bread in each bowl; ladle soup over top and sprinkle with cheese.

Makes 4 to 6 servings.

Nutritional information

Per each of 6 servings: about 370 cal, 15 g pro, 15 g total fat (4 g sat. fat), 46 g carb, 8 g fibre, 19 mg chol, 1306 mg sodium. % RDI: 15% calcium, 31% iron, 11% vit A, 58% vit C, 49% folate

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Recipe for Lentil soup

April 21, 2009 · Filed under Uncategorized · Tagged Recipe for Lentil soup

Folate and vitamin B6 have long been acknowledged as key nutrients necessary in the diets of pregnant and nursing women, to prevent spinal defects such as spina bifida, but early findings now link the consumption of it with decreased risks of colon cancer, anemia and heart disease.

Folate sources include peas, liver, asparagus, eggs, legumes, oranges and avocados.

Ingredients

•	1 tbsp (15 mL) vegetable oil

•	1 onion, chopped

•	1 clove garlic, minced

•	1 tsp (5 mL) cumin

•	1 tsp (5 mL) finely grated orange peel

•	1/2 tsp (2 mL) each ground allspice, coriander seed and pepper

•	4 cups (1L) reduced sodium chicken or vegetable broth

•	2 cans (19 oz/540 mL each) cooked brown lentils or about 3 cups (750 mL) cooked or frozen lentils

•	1/4 cup (50 mL) chopped fresh parsley

•	2 tbsp (30 mL) yogurt

Preparation

Heat oil in a large saucepan set over medium heat. Add the onion, garlic, cumin, orange peel, allspice, coriander and pepper; cook, stirring often, for 5 minutes. Add chicken or vegetable broth and bring to a boil.

Rinse lentils and drain well. Add to pan; return to boil. Simmer for 7 to 10 minutes. Working in batches, puree soup in a blender or food processor until smooth — or almost smooth if you prefer a more rustic soup.

Return to saucepan and reheat. Stir in parsley and serve with a dollop of yogurt in the centre.

Makes 4 to 6 servings.

More Information

Tip: Make-Ahead: Can be made at least 8 hours ahead.

Nutritional information

Per serving: 174 cal (15% from fat), 13 g protein, 3 g fat, 25 g carb, 5 g fibre. Excellent source folate, iron.

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