Garlicky Shrimp

2 servings

1/2 C butter
1/4 C vegetable oil
2 cloves garlic, minced
2 bay leaves
1/2 t crushed oregano
Salt and pepper to taste
1 t crushed red pepper flakes
Dash of lemon juice
1 lb medium – large raw shrimp
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Melt butter in 3-quart pot of skilled with lid. Remove from heat. Add remaining ingredients. Toss well. Set aside for 30 minutes (butter may solidify), stirring occasionally.

Place pot over medium-low heat and allow to come to gentle bubble. Stir. Cover and cook shrimp 5 minutes or just till they turn bright pink.

Spoon shrimp into 2 serving bowls. Divide pan juices between servings. Serve immediately.

Black Bean Soup

Cumin and fiery serrano chile infuse this simple soup as it cooks, and a dollop of sour cream provides a refreshing foil for the spicy flavors. For less heat, seed the chile first or use a milder pepper, such as jalapeno. You can also omit the chile altogether, if you prefer.

Serves 6.

1 lb dried black beans
4 C fat-free, less-sodium chicken broth
2 C chopped onion
1 C water
1 T ground cumin
3 bay leaves
1 serrano chile, finely chopped
2 T fresh lime juice
1 t kosher salt
1/4 C chopped fresh cilantro
3 T reduced fat sour cream
Cilantro sprigs (optional)
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1. Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain.

2. Combine beans, broth, and next 5 ingredients (through chile) in an electric slow cooker. Cover and cook on low 10 hours. Discard bay leaves. Stir in juice and salt. Ladle 1 1/2 C soup into each of 6 bowls; sprinkle each with 2 t chopped cilantro. Top each serving with 1 1/2 t sour cream. Garnish with cilantro sprigs, if desired.

Provençal Beef Stew

Chuck roast, a tough cut of meat, grows tender in the slow cooker. Serve this rustic stew with crusty bread.

Serves 6.

2 t olive oil
1 1/2 lb boneless chuck roast, trimmed and cut into 1″ pieces
1 1/2 t kosher salt, divided
1/2 t freshly ground black pepper, divided
2 T all-purpose flour
2 medium onions, each cut into 8 wedges
8 garlic cloves, crushed
1/4 C dry red wine
1 C fat-free, less-sodium beef broth
2 T tomato paste
3 bay leaves
3 fresh thyme sprigs
1 (14.5 oz) can diced tomatoes, drained
3 C (1″) slices zucchini
2 C (1″) slices carrots
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1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle beef with 1/2 t salt and 1/4 t pepper; dredge in flour. Add beef to pan, saute 2 minutes, browning on all sides. Place beef in an electric slow cooker. Add onions and garlic to pan; saute 5 minutes. Add wine to pan, scraping pan to loosen browned bits. Place onion mixture in cooker. Add broth, tomato paste, bay leaves, thyme and tomatoes to cooker; top with zucchini and carrots. Cover and cook on low 8 hours or until beef is tender. Stir in remaining 1 t salt and remaining 1/4 t pepper. Discard bay leaves and thyme sprigs.

Barley and Beef Soup

Make this soup the night before to allow time for its flavors to develop. Pour hot servings into a thermos to take for lunch, or reheat individual portions in the microwave as needed. Serve the soup with crusty bread or crackers.

Serves 6.

Cooking spray
2 C chopped onion (about 1 large)
1 lb chuck steak, trimmed and cut into 1/2″ cubes
1 1/2 C chopped peeled carrot (about 4)
1 C chopped celery (about 4 stalks)
5 garlic cloves, minced
1 C uncooked pearl barley
5 C fat-free, less-sodium beef broth
2 C water
1/2 C tomato puree
1/2 t kosher salt
1/4 t freshly ground black pepper
2 bay leaves
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1. Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add chopped onion and beef to pan; cook 10 minutes or until onion is tender and beef is browned, stirring occasionally. Add chopped carrot and chopped celery to pan; cook 5 minutes, stirring occasionally. Stir in garlic; cook 30 seconds. Stir in barley and remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 40 minutes or until the barley is done and vegetables are tender. Discard bay leaves.

Potato Ragoût

This dish is usually made with lardons (short strips of salt pork) but it can also be made with leftover ham or sausage. Salt pork (also called cured salt pork, sweet pickle, or corned belly, depending on what part of the country you’re in) comes from the same piece of belly as bacon. The difference is that though it’s salted like bacon, it is not smoked. Many recipes direct you to blanch salt pork to make it less salty. In this recipe, you need only wash it well under cold water.

Potato Ragoût reheats well and is excellent served with a tough, slightly bitter green, such as curly endive or escarole, seasoned with a strong vinegary or garlicky dressing.

Prep time: 20 to 25 minutes
Cook time: 1 hour
Serves 6.

1 10-oz slab salt pork
3 large onions, peeled and quartered (1 lb)
2 T flour
4 cloves garlic, peeled, crushed and coarsely chopped (2 t)
3 bay leaves
1 branch fresh thyme OR 1/2 t dried thyme leaves
2 1/2 C water
2 1/2 lb tiny potatoes, peeled OR the same amount of large potatoes, peeled and cut into chunks
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1. Rinse the slab of salt pork under running water, then cut it into 1/2″ strips. Pile the strips together and cut into the 1/4- to 1/2″ strips called lardons. Don’t remove the rind as it gives the sauce a slightly gelatinous texture and is quite good to eat.

2. Fry the strips of salt pork in a large pot for 10 to 12 minutes on medium to high heat, stirring occasionally, until they are nicely browned, crisp and rendered of most of their fat. Add the quartered onions and cook approximately 5 more minutes, until the onions are lightly browned.

3. Add the flour and cook for a minute, stirring to brown the flour lightly. This gives the stew a nutty taste. Add the garlic, bay leaves, thyme and water. Stir and bring to a boil

4. Add the potatoes, return to a boil, then lower the heat, cover and simmer gently for 45 minutes to 1 hour until the potatoes are well cooked. They should be soft and mealy. Serve boiling hot with the lardons and the sauce.

Cream of Sweet Potato and Carrot Soup

The sweet potatoes and carrots give the soup a deliciously sweet taste, and they provide a significant dose of beta carotene as well.

Serves 5.

1 T extra-virgin olive oil
3 to 4 cloves garlic, sliced
1 medium onion, cut into big chunks
4 medium carrots, peeled and cut into chunks
1 large sweet potato, peeled and cut into chunks
2 bay leaves
1 t salt or to taste
Chopped parsley or green onion tops for garnish (optional)
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In large skillet, heat oil over medium heat. Add garlic and onion and cook, stirring often, until onion is softened, about 5 minutes. Add remaining vegetables, bay leaves, salt and enough water just to cover vegetables. Bring mixture to boil over medium-high heat. Reduce heat, cover and simmer until the carrots are soft, about 30 minutes. Discard bay leaves.

Transfer mixture to a food processor or blender and process until smooth. Adjust salt if necessary, and ladle into serving bowls. Garnish with parsley or green onions if desired.

Slow Cooker Beef Stew

Prep Time: 20 Min
Cook Time: 12 Hrs
Ready In: 12 Hrs 20 Min

2 pounds beef stew meat, cut into 1 inch cubes
1/4 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 clove garlic, minced
1 bay leaf
1 teaspoon paprika
1 teaspoon Worcestershire sauce
1 onion, chopped
1 1/2 cups beef broth
3 potatoes, diced
4 carrots, sliced
1 stalk celery, chopped
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1. Place meat in slow cooker. In a small bowl mix together the flour, salt, and pepper; pour over meat, and stir to coat meat with flour mixture. Stir in the garlic, bay leaf, paprika, Worcestershire sauce, onion, beef broth, potatoes, carrots, and celery.

2. Cover, and cook on Low setting for 10 to 12 hours, or on High setting for 4 to 6 hours.

Shredded-Pork Tacos

Good served with Crunchy Slaw with Radishes.

Prep: 30 minutes
Total: 3 hours 45 minutes
Serves 8

1 tablespoon olive oil
1 large onion, chopped
6 cloves garlic, minced
1/2 teaspoon dried thyme
1/4 teaspoon dried oregano
2 bay leaves
Coarse salt and ground pepper
3 tablespoons tomato paste
1 (3-pound) boneless pork shoulder, cut in half lengthwise
28 ounces whole tomatoes in juice
1 large chipotle chile in adobo sauce, minced (about 4 teaspoons)
16 (6-inch) toasted corn tortillas
1 cup crumbled queso fresco, feta, or goat cheese
1 cup fresh cilantro leaves
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1. In a large (5-quart) heavy pot, heat oil over medium. Add onion, garlic, thyme, oregano, and bay leaves; season with salt and pepper. Cook until onion has softened, about 5 minutes. Stir in tomato paste. Add pork, tomatoes (breaking them up) and their juice, chipotle, and 1 cup water. Bring to a boil. Reduce heat; cover and simmer until meat is very tender, 2 to 2 1/2 hours. Discard bay leaves.

2. Using tongs, transfer meat to a large bowl; shred with two forks, discarding any large pieces of fat or gristle. Return meat to pan, and simmer until sauce is thick, 30 to 45 minutes more. Season, if necessary, with salt and pepper. Proceed to next step, or cover and refrigerate, up to 1 day.

3. Spoon pork and sauce into toasted tortillas, using 2 tortillas for each serving; top with queso fresco and cilantro. Serve with Crunchy Slaw with Radishes , if desired.

Three-Bean Cassoulet

A cassoulet (or “bean pot stew” in French) is traditionally a baked casserole featuring tender, slow-cooked beans. This slow cooker version retains the richness of the original dish but doesn’t require you to be hovering around the oven for hours.

Makes 4 servings

1 cup dried lima beans or kidney beans
1 cup dried great Northern beans
1 cup dried garbanzo beans
4-1/2 cups water
1 lb baby carrots
1 onion, chopped
3 garlic cloves, minced
1 tablespoon parsley
1 teaspoon basil
1/2 teaspoon thyme
1/2 teaspoon salt
1/4 teaspoon pepper
1 bay leaf
1 (14-ounce) can diced tomatoes, undrained
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Cover beans with cold water in large saucepan. Bring to a boil and boil for 1 minute. Remove from heat, cover, and let sit for 1 hour. Drain beans. Combine drained beans, 4-1/2 cups water, carrots, onion, garlic and seasonings except salt and tomatoes in 3-1/2 to 4 quart slow cooker. Mix well to combine. Cover and cook on high heat for 30 minutes. Reduce heat to low and cook for 8-9 hours or until beans and vegetables are tender. Stir in tomatoes and salt, cover, and cook 1 hour longer on low. Remove bay leaf before serving.

Corn Chowder

corn chowder
Makes 1 qt to serve 2 as a whole meal, 3 or 4 as a first course.

2 T butter
1 medium onion, chopped
2 medium potatoes, cut in 1/3″ dice (about 2 C)
2 C milk
1/2 t salt
Freshly ground pepper
1 to 2 C frozen corn kernels
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1. In a medium saucpan, heat butter over medium heat and saute onion until golden, about 8 minutes.

2. Add the potatoes, and toss them around with the onions for a minute.

3.Add the milk, salt and a few grinds of the pepper mill. Simmer gently until potatoes are tender, 10 to 15 minutes.

4. Add the corn and return to a simmer.

5. Can be served immediately or reheated, at which time more milk or some chicken broth will have to be added..

Variations: With the onion, saute a rib of celery, finely chopped. If desired, simmer a bay leaf in the soup. Also, if desired, instead of butter, use the fat from a rendered strip of bacon.

A Fresh Touch: About 1/2 C finely diced sweet red pepper, or minced hot red or green pepper to taste, or a combination of both, makes a fine addition. In either case, you may want to garnish each serving with finely chopped cilantro.

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