South Central Kitchen with Chef Mike
South Central Kitchen with Chef Mike is a KTV original program, produced by the South Central College's Culinary Arts and Mulitimedia Technology programs. The show airs on the Mankato and North Mankato public access channel (Consolidated Communications 507 and Charter 181): Monday at 9:30 am and 9 pm, Thursday at 5 pm and 9 pm, Saturday at 12 pm, and Sunday at 2 pm and 6:30 pm.
Serving Size : 4
2 lbs beef -- cheek meat (2 to 3)
1 bunch cilantro
2 fresh garlic cloves -- peeled
1 large onion -- chopped
3 cups water -- (3 to 4)
- First, trim as much fat as you can from meat. Place in a slow cooker.
- In a blender, add about 1 cup of water. Blend cilantro, garlic (i usually use all of the bulb), onion, salt and pepper with water. (you can use as much or as little spices you want, depending on your taste).
- Pour this mixture over meat then add about 2-3 cups of more water depending on how much meat you are cooking.
- Cook meat in slow cooker on low for about 8 -10 hours. Again, this depends on how much meat you have.
- If you are going to eat this for breakfast (which is the traditional way), cook the day before and let is cool overnight. (I usually start cooking mine on Saturday AM until about 6PM, then let it cool. When cool enough, I refrigerate overnight).
- In the morning (Sunday AM) BEFORE heating up, skim all the grease that comes to the top.
TOPPINGS: Chopped tomatoes, chopped onions, chopped fresh cilantro, chopped fresh jalapenos, shredded cheese, & sliced avocados.
CHEEK MEAT: Beef cheek meat is very tender but very very fatty. You may want to buy more or less meat, depending on the size. You can use beef roast, if you want, but cheek meat is AWESOME (if you can find it).
Serving Size : 4
2 lbs beef tripas -- cut into 2-inch wide by 4-inch long strips
1 gallon salted water
1 cup cilantro -- finely chopped
1 cup onions -- finely minced
2 limes -- juiced
Salt (to taste)
8 corn tortillas
- Rinse tripas very well with cold running water. Place in a pot and boil in salted water until tender, about 30 minutes.
- Remove from water and dry gently with paper towels.
- Grill or sautÈ tripa strips until they are brown and crisp. Toss with cilantro, onion, lime juice and salt.
- Wrap tripas strips in warmed corn tortillas.
- Serve with additional lime wedges and pico de gallo.
Serving Size : 5
1 teaspoonwhole cumin seeds
3 whole cloves
1/2 teaspoondried Mexican oregano leaves
5 dried guajillo chiles
5 dried negro chiles (also called pasilla negro)
2 dried ancho chiles
1 pineapple (about 1 1/4 pounds fresh pineapple meat) -- (3-pound)
1 large white onion
2 mediumgarlic cloves -- peeled
2 tablespoons cider vinegar
2 tablespoons freshly squeezed lime juice (from about 1 medium lime)
2 teaspoons kosher salt -- plus more as needed
2 pounds boneless pork loin -- sliced crosswise 1/3 inch thick (2 to 2 1/2)
- Place the cumin seeds in a medium frying pan or cast iron pan and toast over medium heat, shaking the pan often, until fragrant, about 2 to 3 minutes. Transfer to a spice grinder and let cool slightly. Set the pan aside. Add the cloves and oregano to the spice grinder and process to a fine powder; transfer the spice mixture to a blender and set aside.
- Rinse the chiles under cold running water, then dry well with paper towels. Place the chiles in the pan used to toast the cumin and roast over medium heat, turning occasionally, until fragrant, about 3 to 5 minutes.
- Transfer to a cutting board to cool. Wearing rubber gloves, cut the chiles in half lengthwise and discard the seeds and stems. Place the chiles in a medium saucepan, cover with water, and bring to a boil. Reduce the heat to medium low and simmer until softened, about 5 minutes. Remove from heat. Set aside 1/2 cup of the chile cooking liquid and let cool. Let the chiles sit in the saucepan of hot liquid for 5 minutes more. Drain the chiles and let cool.
- While the chiles are cooking and cooling, peel the pineapple and cut it in half lengthwise. Set one half in the refrigerator for later use. Cut the remaining piece in half lengthwise again; remove and discard the core. Cut the pineapple into rough chunks and place in the blender. Cut the onion in half. Place one half in the refrigerator for later use. Coarsely chop the remaining half (you should have about 1 cup) and add it to the blender. Add the garlic, cider vinegar, lime juice, measured salt, cooled chiles, and cooled chile liquid to the blender and blend on high to a smooth purÈe.
- Place the pork slices in a large resealable plastic bag. Pour the purÈe over the pork, making sure each slice is coated with the marinade. Seal and let marinate in the refrigerator for at least 4 hours or overnight (overnight is ideal).
- When the pork is ready, cut the remaining pineapple half crosswise into 1/2-inch-thick slices and remove the core from each slice; set aside. Finely chop the remaining onion half and place in a small bowl; set aside.
- Transfer the pork slices from the bag to a medium bowl, leaving as much marinade as possible in the bag. Strain the marinade through a fine-mesh strainer set over a small saucepan; discard the solids. Place the saucepan over medium-high heat and bring to a rolling boil. Lower the heat and simmer, stirring occasionally, for 2 minutes. Taste and season with salt as needed. Remove from heat and set aside.
- Heat a grill pan over high heat until smoking or an outdoor grill to between 600∞F and 800∞F.
- When the grill or grill pan is hot, use tongs to rub the pan or grate with a towel dipped in vegetable oil.
- Season the pineapple slices with salt and grill until lightly charred on both sides, about 4 minutes per side. Cut into small dice, place in a small bowl, and set aside.
- Season the pork slices on each side with salt and grill until lightly charred, about 1 to 1 1/2 minutes per side. Transfer to a clean cutting board and cut against the grain into 1/3-by-2-inch slices; transfer to a medium bowl. If you choose, add 1/3 cup of the reserved marinade to the pork and toss to coat.
Pumpkin-Kale Calico Bean Stew
Serving Size: 6
1/2 cup dried Great Northern beans
1/2 cup dried pinto beans
1/2 cup dried black beans
4 cups unsalted vegetable stock
1 can pumpkin -- (15 ounce)
1 cup chopped onion (1 large)
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano -- crushed
1 teaspoon chili powder
3/4 teaspoon salt
4 cups roughly chopped fresh kale
1 can stewed tomatoes -- (14 1/2 ounce) undrained and cut up
1 cup frozen edamame -- thawed
- Rinse beans; drain. In a large saucepan combine beans and enough water to cover beans by 2 inches. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans.
- In a 4-quart pot combine beans, vegetable stock, pumpkin, onion, cumin, oregano, chili powder, and salt.
- Cover and cook on medium heat until simmering simmer for 10 minutes. Stir in kale, tomatoes, and edamame. Cover and cook on medium-high heat 30 minutes more.
Serving Size: 5
1 1/2 lb. pork tenderloin -- cut into 1/4" rounds
1/2 lb. button mushrooms
1 med. onion -- chopped
1 clove garlic -- crushed
Salt & black pepper
2 tbsp. plain flour
1 tbsp. red wine vinegar
2 tbsp. cooking oil
1 tsp. mixed herbs
1 tbsp. tomato paste -- (1 to 2)
1/2 pt. chicken stock
1 tbsp. butter
Parsley for garnish
- Marinate meat in mixture of oil, vinegar, salt, pepper, herbs, onion and garlic for at least 2 hours (covered in refrigerator).
- Slice mushrooms.
- Drain meat from marinade, reserve marinade.
- Sauté meat in large fry pan in melted butter. Stir until meat is white and firm. Add marinade.
- Stir in tomato paste, plain flour and mix.
- Add chicken stock, slowly mixing to thickish consistency.
- Simmer, covered for 1/2 hour. Add mushrooms. Simmer further 1/2 hour.
- Serve topped with chopped parsley on nest of plain boiled rice.
Pumpkin Bread Pudding with Brown Sugar Bourbon Sauce
Serving Size: 8
6 cups cubes French bread (about 6 ounces) -- 1 inch cubes
2 cups crumbled ginger snap cookie
1/2 cup granulated sugar
1 1/4 cups milk
1 cup canned pumpkin
3/4 cup whipping cream
1/2 teaspoon ground allspice
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1/4 teaspoon ground cloves
1/4 cup butter -- cut into pieces
1/2 cup butter
1/2 cup packed brown sugar
1/4 cup whipping cream
1/4 cup bourbon
1 tablespoon vanilla
- Preheat oven to 350 degrees F.
- In a large bowl beat granulated sugar and eggs with an electric mixer on medium speed for 1 to 2 minutes or until fluffy. Add milk, pumpkin, the 3/4 cup whipping cream, the allspice, nutmeg, salt, and cloves; beat until combined.
- Pour the pumpkin mixture over the bread and cookie crumbs. Let stand about 10 minutes or until bread completely soaks up the liquid. Sprinkle the 1/4 cup butter pieces over top.
- Bake about 30 minutes or until set and brown on edges. Cool on a wire rack for 30 minutes.
- Meanwhile, for brown sugar caramel sauce, in a small saucepan melt the 1/2 cup butter over medium-high heat. Add brown sugar and the 1/4 cup whipping cream, whisking until the sugar is dissolved. Remove from heat. Stir in bourbon and vanilla. Serve warm sauce with bread pudding.
In this episode Chef Mike demonstrates how to make Tabbouleh (quinoa), Apple and Toasted Pecan Salad with Honey Poppy Seed Dressing, and Balsamic Beet Salad with Arugula, Goat Cheese, and Walnuts.
Tabbouleh Salad (quinoa)
Serving Size: 8
1/2 cup quinoa -- raw
3 cups parsley -- minced
9 tablespoons lemon juice -- fresh squeezed
6 tablespoons olive oil
2 teaspoons garlic -- minced
6 tablespoons green onion -- sliced thin
4 1/2 teaspoons mint leaves -- minced
3 tomato -- diced
2 cucumber -- peeled, seeded, diced
1 1/2 teaspoons salt
- Cook quinoa according to package directions.
- Mince parsley fine. Add all other ingredients.
- Taste and adjust recipe if needed.
Apple and Toasted Pecan Salad with Honey Poppy Seed Dressing
Serving Size: 6
1 head romaine lettuce
1 cup pecans
1 Fuji apple
1/2 cup dried cranberries
1 package feta cheese -- (6-ounce)
1 small red onion
1/2 cup Sue Bee® Honey
2 tablespoons poppy seeds
3/4 cup vegetable oil
1/2 cup cider vinegar
1/4 teaspoon pepper
Proportion salad ingredients to personal taste. Combine dressing ingredients and mix thoroughly. Toss dressing with salad just before serving.
Balsamic Beet Salad with Arugula, Goat Cheese, and Walnuts
Serving Size: 4
Balsamic Beets Ingredients
1 ½ pounds of beets (8-9 medium beets)
3 tablespoons balsamic vinegar (I prefer fig balsamic)
1 tablespoon extra-virgin olive oil
6 cups arugula
2 oz goat cheese -- crumbled
2 tablespoons chopped walnuts
3 tablespoons basil, fresh -- julienned
Balsamic Beets Preparation
- Remove greens, scrub clean, and cover beets with about an inch of water
- Bring to a boil and cook until fork inserts easily, about 35-40 minutes
- Cool under cold water, remove skins.
- Allow to cool to room temperature; cut into quarters.
- Mix 3 tablespoons balsamic and 1 tablespoon extra-virgin olive oil in saucepan and put heat on low
- Add beets, stir to coat, about 2-3 minutes. Season with salt and pepper. Remove from heat
- Allow to cool, then beets can either be used in salad, or stored in the refrigerator for up to 2 days until you are ready to use them. I prefer to let mine sit for a day and let the flavor deepen.
- Divide arugula among 4 plates
- Sprinkle goat cheese and walnuts on top of greens
- Add beets
- Drizzle balsamic and olive oil mixture from beets on top, add extra balsamic and olive oil as needed.
In this episode Chef Mike cooks Thai Lettuce Wraps, Thai Shrimp Curry, and Chicken and Coconut Soup.
Thai Lettuce Wraps
Serving Size: 8
Chicken and Marinade:
1/3 cup hoisin sauce
1/3 cup soy sauce
2 tablespoons grated ginger
1 tablespoon Sriracha
1 tablespoon rice wine vinegar
3 cloves garlic -- grated
2 boneless -- skinless chicken breasts, cut into strips
2 tablespoons chopped peanuts
2 tablespoons chopped fresh cilantro
Lettuce and Fillings:
8 butter lettuce leaves
1 cup bean sprouts
1 cup thinly sliced red cabbage
1 cup julienned carrots
1 cup cucumber slices
1 cup cooked thin rice noodles
1/3 cup sweet chili sauce
1/3 cup hoisin sauce
For the chicken and marinade: Mix the hoisin sauce, soy sauce, grated ginger, Sriracha, rice wine vinegar and grated garlic in a large bowl or resealable plastic bag. Add the chicken strips and marinate, refrigerated, for 2 hours.
Heat a grill pan over high heat.
Remove the chicken strips from the marinade and grill until cooked through, about 2 minutes per side. Transfer to a serving platter and sprinkle with the peanuts and cilantro.
For the lettuce and fillings: Set out the lettuce, bean sprouts, cabbage, carrots, cucumbers and rice noodles on the serving platter.
To assemble, use the butter lettuce leaves to contain the chicken and fillings. Add some chili and hoisin sauce, then roll them up and eat!
Thai Shrimp Curry
Serving Size: 4
2 tablespoons peanut oil
1/2 cup chopped shallots
1 large red bell pepper -- cut into strips
2 medium carrots -- trimmed and shredded
2 teaspoons minced garlic
3 tablespoons Thai Red Curry Paste -- recipe follows
2 tablespoons fish sauce
2 teaspoons palm sugar or light brown sugar
1 can coconut milk -- (14-ounce)
1 pound medium shrimp -- peeled and deveined
3 tablespoons chopped Thai basil leaves
3 tablespoons chopped fresh cilantro leaves
Cooked jasmine rice -- accompaniment
1 Sprigs fresh cilantro -- garnish
In a large wok or sauté pan, heat the oil over medium-high heat. Add the shallots, bell peppers, carrots, and garlic, and stir-fry until soft, 2 to 3 minutes. Add the curry paste and cook, stirring, until fragrant, 30 seconds to 1 minute. Stirring, add the fish sauce and sugar, then the coconut milk and bring to a boil. Simmer until thickened slightly, about 2 minutes. Add the shrimp and cook, stirring, until pink and just cooked through, about 2 minutes.
Remove from the heat and stir in the basil and cilantro.
Serve over jasmine rice, garnished with cilantro sprigs.
Chicken and Coconut Soup (Tom Kha Gai)
Serving Size: 3
Preparation Time: 30 minutes
2 stalks lemon grass
1 can coconut milk -- 14 oz. can
1 cup chicken stock
1/2 inch fresh galangal -- peeled & sliced thin
5 each black peppercorns -- crushed
5 each kaffir lime leaves -- torn
5 ounces chicken breast -- thin slices, seasoned
1/2 cup button mushrooms -- quartered
1/4 cup baby corn cobs -- quartered lengthwise
1/3 cup red peppers -- Julienne, 1 1/2 inch
2 tablespoons fresh lime juice
1 1/2 tablespoons fish sauce
chopped fresh chilies -- garnish
chopped scallions -- garnish
fresh cilantro, lightly chopped -- garnish
1. Trim lemon grass core and cut lower 2 inches from each lemon grass and chop finely. Bruise the next 5 inches of stalk with the side of a French knife. Set lemon grass aside.
2. Bring the coconut milk and chicken stock to a boil in a sauce pan or wok over medium heat. Add the chopped and bruised lemon grass, galangal, peppercorns, and half of kaffir lime leaves, reduce the heat to low and simmer gently for 10 minutes. Strain the soup into a clean pan.
3. Return the soup to a low heat, then stir in the seasoned chicken strips, mushrooms, corn, and pepper strips. Simmer gently, stirring occasionally, for 5-7 minutes, or until the chicken is cooked.
4. Stir in the lime juice and fish sauce, then add the remaining lime leaves. Ladle into warm bowls and serve garnished with chopped chilies, green onions, and cilantro.
In this episode Chef Mike cooks Risotto, Braised Beef Short Ribs, and Crepes Suzette.
- 3 Tablespoons Olive Oil
- 1 Medium Onion, Peeled and Diced
- 2 Ounces Pancetta, Country Ham, Prosciutto, or Other Flavorful Cured Meat, Minced (2 to 4)
- 2 Cups Arborio Rice, or Medium Grain Rice
- Table Salt
- 1 Can Low-Sodium Chicken Broth, Combined with 3 Cups Water
- ½ Cups Dry White Wine
- ½ Cup Grated Parmesan Cheese, or Grated Asiago, Plus Extra for Passing
When the rice is done, stir in a little extra liquid as the sauce will set up a bit when served. If you have it on hand, use 5 cups of homemade chicken broth (at room temperature) instead of the water/canned broth combination.
Heat oil in a heavy pot, 10 to 12 inches in diameter. Add onions and ham; sauté, stirring occasionally, until onions soften, 3 to 5 minutes.
Stir in rice and 1 teaspoon salt or to taste. Add 3 cups of the broth/water mixture and bring to a boil, stirring occasionally. Reduce heat to simmer and cook, stirring occasionally, until pan bottom is dry when rice is pulled back with spoon, 8 to 10 minutes.
Add wine, stirring frequently until absorbed. Then add 1/2 cup of the broth/water mixture at a time, stirring constantly until each addition is absorbed; cook until rice is creamy but still somewhat firm in center (add more water in 1/2 cup increments if broth/water mixture runs out), 10 to 12 minutes longer.
Stir in cheese. Serve on a wide platter or individual plates with additional cheese passed separately.
Braised Beef Short Ribs
- 3 ½ Pounds Boneless Short Ribs, Trimmed of Excess Fat (See Note and Technique Below)
- Kosher Salt and Ground Black Pepper
- 2 Tablespoons Vegetable Oil
- 2 Large Onions, Peels and Sliced Thing from Pole to Pole (About 4 Cups)
- 1 Tablespoon Tomato Paste
- 6 Medium Garlic Cloves, Peeled
- 2 Cups Red Wine (See Note)
- 1 Cup Beef Broth
- 4 Large Carrots, Peeled and Cut Crosswise into 2-Inch Pieces
- 4 Sprigs Fresh Thyme
- 1 Bay Leaf
- ¼ Cup Cold Water
- ½ Teaspoon Unflavored Powdered Gelatin
Adjust oven rack to lower-middle position and heat oven to 300 degrees. Pat beef dry with paper towels and dredge with seasoned flour. to make seasoned flour add salt and pepper to flour and mix. Heat 1 tablespoon oil in large heavy-bottomed Dutch oven over medium-high heat until smoking. Add half of beef and cook, without moving, until well browned, 4 to 6 minutes. Turn beef and continue to cook on second side until well browned, 4 to 6 minutes longer, reducing heat if fat begins to smoke. Transfer beef to medium bowl. Repeat with remaining tablespoon oil and meat.
Reduce heat to medium, add onions, and cook, stirring occasionally, until softened and beginning to brown, 12 to 15 minutes. (If onions begin to darken too quickly, add 1 to 2 tablespoons water to pan.) Add tomato paste and cook, stirring constantly, until it browns on sides and bottom of pan, about 2 minutes. Add garlic and cook until aromatic, about 30 seconds. Increase heat to medium-high, add wine and simmer, scraping bottom of pan with wooden spoon to loosen browned bits, until reduced by half, 8 to 10 minutes. Add broth, carrots, thyme, and bay leaf. Add beef and any accumulated juices to pot; cover and bring to simmer. Transfer pot to oven and cook, using tongs to turn meat twice during cooking, until fork slips easily in and out of meat, 2 to 2½ hours.
Place water in small bowl and sprinkle gelatin on top; let stand at least 5 minutes. Using tongs, transfer meat and carrots to serving platter and tent with foil. Strain cooking liquid through fine-mesh strainer into fat separator or bowl, pressing on solids to extract as much liquid as possible; discard solids. Allow liquid to settle about 5 minutes and strain off fat. Return cooking liquid to Dutch oven and cook over medium heat until reduced to 1 cup, 5 to 10 minutes. Remove from heat and stir in gelatin mixture; season with salt and pepper. Pour sauce.
Servings: 6 Crepes
- 3 Large Eggs
- 1 ½ Cups Whole Milk
- ½ Cup Water
- 1 ½ Cups Unbleached All-Purpose Flour (7 ½ Ounces)
- 3 Tablespoons Sugar
- ½ Teaspoon Table Salt
- 5 Tablespoons Unsalted Butter, Melted, Plus Extra for Brushing Pan
- Orange Sauce
- 4 Tablespoons Grand Marnier or Cognac
- 6 Tablespoons Unsalted Butter, Cut into 6 Pieces
- 4 Tablespoons Sugar
- Fresh Orange Juice from 1 Large Orange
FOR THE CREPES: Combine eggs, with melted butter, milk, water, then add flour, sugar, and salt in blender until smooth batter forms, about 10 seconds. Transfer batter to medium bowl.
Using pastry brush, brush bottom and sides of 10-inch nonstick skillet very lightly with melted butter; heat skillet over medium heat. When butter stops sizzling, tilt pan slightly to right and begin pouring in scant 1/4 cup batter. Continue to pour batter in slow, steady stream, rotating wrist and twirling pan slowly counterclockwise until pan bottom is covered with even layer of batter. Cook until crepe starts to lose opaqueness and turns spotty light golden brown on bottom, loosening crepe from side of pan with rubber spatula, 30 seconds to 1 minute. To flip crêpe, loosen edge with rubber spatula and, with fingertips on top side, slide spatula under crêpe and flip. Cook until dry on second side, about 20 seconds.
Place cooked crepe on plate and repeat cooking process with remaining batter, brushing pan very lightly with butter before making each crêpe. As they are done, stack crepes on plate (you will need 12 crepes). (Crêpes can be double-wrapped in plastic and refrigerated up to 3 days. If crepes have been refrigerated, bring them to room temperature before making sauce.)
FOR THE ORANGE SAUCE: Adjust oven rack to lower-middle position and heat broiler. Add 3 tablespoons Grand Marnier to broiler-safe 12-inch skillet; set over medium heat just until vapors begin to rise from Grand Marnier, about 5 seconds. Remove pan from heat and wave lit chimney match over Grand Marnier until it ignites; shake pan until flames subside. (Grand Marnier should burn for about 15 seconds; re-ignite if flame dies too soon.)
Add butter, 3 tablespoons sugar, and 1 cup orange juice to Grand Marnier; simmer briskly over high heat, whisking occasionally, until many large bubbles appear and mixture reduces to thick syrup, 6 to 8 minutes. (You should have just over 1/2 cup sauce.) Transfer sauce to small bowl; do not wash skillet. Stir remaining 1/4 cup orange juice, and remaining tablespoon Grand Marnier into sauce. Cover to keep warm.
TO ASSEMBLE: Fold each crepe in half, then in half again to form wedge shape. Arrange 9 folded crepes around edge of now-empty skillet, with rounded edges facing inward, overlapping as necessary to fit. Arrange remaining 3 crepes in center of pan. Sprinkle crepes evenly with remaining tablespoon sugar. Place skillet in oven and broil until sugar caramelizes and crepes turn spotty brown, about 5 minutes. (Watch crepes constantly to prevent scorching; turn pan as necessary.) Remove pan from oven and pour half of sauce over crepes, leaving some areas unsauced. Transfer crepes to individual serving dishes and serve immediately, passing extra sauce separately. Garnish with pomegranate seeds
In this episode Chef Mike cooks up Bruschetta, Butternut Squash Purée, Pear Chutney, Olive Tapenade, Chickpea and Spinach Salad, and Herbed Chévre.
Butternut Squash Purée
1lb butternut squash, large dice 3 cups vegetable stock
2 oz Butter to taste Salt
1. Combine carrots, juice, and stock in a saucepan.
2. Bring to a boil, reduce to a simmer, and simmer until carrots are very tender.
3. Drain the carrots and reserve the cooking liquid.
4. Puree the carrots in a blender until smooth.
5. Add the raw butter and blend it in.
6. Adjust the consistency as necessary by adding enough of the reserved cooking liquid to make a soft puree.
7. Season with salt and pepper. Yield: 1 1/2 pounds
Per Serving (excluding unknown items): 266 Calories; 14g Fat (47.2% calories from fat); 6g Protein; 31g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 1340mg Sodium. Exchanges: 2 Grain (Starch); 3 Fat.
12 slice(s) Italian or French bread, 3-4 in. (8-10 cm) wide and 0.5 in. (6 mm) thick 3 Garlic cloves, 4-6 Garlic cloves, cut in half.
6 fl oz Extra-virgin olive oil, 8-12 fl oz Extra-virgin olive oil to taste Salt to taste Pepper
1. Toast the bread on a grill or under a broiler until golden brown.
2. While the bread is still hot, rub one side of each slice with a cut clove of garlic.
3. Brush or drizzle olive oil generously over each slice. The toast should be partly soaked with the oil.
4. Add salt and pepper to taste.
5. Serve warm
Per Serving (excluding unknown items): 13 Calories; trace Fat (1.9% calories from fat); 1g Protein; 3g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 1/2 Vegetable.
2 tbsp Honey
2 tbsp Cider vinegar
2 fl oz Pear juice, or apple juice 1/8 tsp Cinnamon
1pinch Nutmeg 1pinch Ground cloves to taste Salt
1. Peel the pears and cut into small dice.
2. Combine the pears, honey, vinegar, juice, and spices in a small saucepan. Cook over low heat until the pears are tender and the liquid is reduced to a syrup. (Heat must be low, or the liquid will reduce before the pears are cooked.)
3. Season to taste with salt.
Per Serving (excluding unknown items): 165 Calories; 1g Fat (3.5% calories from fat); 1g Protein; 44g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Fruit; 0 Fat; 1 Other Carbohydrates.
2 cups kalamata olives, pitted 1Tbsp. anchovy filets, minced 1Tbsp. capers
1Tbsp. minced garlic 1Tbsp. extra virgin olive oil
2 cups Best Foods mayonnaise Searing Seasonings to taste
Pulse the olives, anchovies, capers, and garlic together in the food processor until they form a coarse relish. Fold in the mayonnaise and the oil. Add Searing Seasonings as needed.
Yield: 4 cups
Per Serving (excluding unknown items): 347 Calories; 35g Fat (90.3% calories from fat); trace Protein; 8g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1904mg Sodium. Exchanges: 0 Vegetable; 112 Fruit; 7 Fat; 0 Other Carbohydrates.
5 ounces Fresh goat cheese 1/2 oz Parsley, chopped
11/2 tsp Chopped fresh chervil 1 1/2 tsp Chopped chives
Blend the cheese and herbs to a soft paste. If the paste is too stiff to force through a pastry bag, soften it by mixing in a little water or heavy cream if needed
Per Serving (excluding unknown items): 6 Calories; trace Fat (16.0% calories from fat); trace Protein; 1g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 8mg Sodium. Exchanges: 0 Vegetable.
Chickpea and Spinach Salad
1/4 cup feta cheese 1/4 cup chickpeas
lemon juice from half a lemon 1 tablespoon olive oil
salt and pepper, to taste
toss together and eat
Per Serving (excluding unknown items): 407 Calories; 25g Fat (53.2% calories from fat); 16g Protein; 33g Carbohydrate; 10g Dietary Fiber; 33mg Cholesterol; 454mg Sodium. Exchanges: 2 Grain (Starch); 1 1/2 Lean Meat; 0 Vegetable; 4 Fat.