Beef and Barley Soup

Not too long ago, the only grain I was eating was rice, and I am SO sick of it. So part of my "eating healthy" plan is to eat more different types of grains, being that they are low on calories, high on fiber and protein, versatile, economical and delicious!!!
So I figured I would start with a dish that I am already familiar with.

Yield: 4 servings (serving size: 2 cups)


Ingredients
Cooking spray
3/4 pound boneless chuck roast, trimmed and cut into 1/2-inch pieces
1 1/2 cups thinly sliced carrot
1 1/2 cups thinly sliced celery
2/3 cup chopped onion
4 cups fat-free, less-sodium beef broth
1 bay leaf
2/3 cup uncooked pearl barley
1/2 teaspoon salt
1/2 teaspoon black pepper
Preparation
1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring frequently. Remove beef from pan. Add carrot, celery, onion, and mushrooms to pan; cook 6 minutes or until liquid almost evaporates. Add beef; fat-free, less-sodium beef broth; and bay leaf. Bring to a simmer over medium-high heat. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender, stirring occasionally. Stir in pearl barley; cover and simmer 30 minutes or until pearl barley is tender. Stir in salt and pepper. Discard bay leaf.

Meatballs

I went to bed at 9:00 the night before last. This isn't anything out of the ordinary for me though, I like my sleep. The thing about that night is that it was New Year's Eve, so I totally felt like I missed out on the fun, to say the least.
I know its the beginning of the year and my plan was to eat healthier and drink less, but I started with the complete opposite. I drank vino all day and made meatballs! I stuffed myself with spaghetti and meatballs for lunch, then of course made meatball subs for dinner with the leftovers. But that's it! I will start eating healthy on Monday!

I wasnt really in the mood to make tomato sauce from scratch so I used Mario Batali's Arrabiatta Sauce thats made with San Marzano tomatoes. Its delicious.

Meatballs
2 large garlic cloves, peeled
2 pounds of ground veal/pork/beef mix
2/3 cup panko (Japanese breadcrumbs)
2 large eggs
1/2 cup freshly grated Parmesan cheese
1 tablespoon minced fresh marjoram
2 teaspoons dried crushed red pepper
1/2 teaspoon coarse kosher salt
1/2 teaspoon freshly ground black pepper


Meatballs

Mix all ingredients for meatballs in a large bowl and mix with your hands. Let stand 15 minutes. Using moistened hands roll meat mixture into 1 1/2-inch meatballs. Add a drizzle of oil onto a med frying pan heat over med heat and start adding meatballs and saute until brown.

In a separate pot bring the sauce to a boil, add meatballs and simmer for about 10 mins. DONE!!!

Chicken Tikka Masala

Cooks Illustrated - 9/2007

This dish is best when prepared with whole-milk yogurt, but low-fat yogurt can be substituted. For a spicier dish, do not remove the ribs and seeds from the chile. If you prefer, substitute 2 teaspoons ground coriander, 1/4 teaspoon ground cardamom, 1/4 teaspoon ground cinnamon, and 1/2 teaspoon ground black pepper for the garam masala. The sauce can be made ahead, refrigerated for up to 4 days in an airtight container, and gently reheated before adding the hot chicken. Serve with basmati rice.

Serves 4 to 6

Chicken Tikka

1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp cayenne pepper
1 tsp table salt
2 lbs boneless, skinless chicken breasts , trimmed of fat
1 cup plain whole-milk yogurt (see note above)
2 tbsp vegetable oil
2 medium garlic cloves , minced or pressed through a garlic press (about 2 teaspoons)
1 tbsp grated fresh ginger

Masala Sauce

3 tbsp vegetable oil
1 medium onion , diced fine (about 1 1/4 cups)
2 medium garlic cloves , minced or pressed through a garlic press (about 2 teaspoons)
2 tsp grated fresh ginger
1 fresh serrano chile , ribs and seeds removed, flesh minced (see note above)
1 tbsp tomato paste
1 tbsp garam masala (see note above)
1 (28-ounce) can crushed tomatoes
2 tsp sugar
1/2 tsp table salt
2/3 cup heavy cream
1/4 cup chopped fresh cilantro leaves

1. FOR THE CHICKEN: Combine cumin, coriander, cayenne, and salt in small bowl. Sprinkle both sides of chicken with spice mixture, pressing gently so mixture adheres. Place chicken on plate, cover with plastic wrap, and refrigerate for 30 to 60 minutes. In large bowl, whisk together yogurt, oil, garlic, and ginger; set aside.

2. FOR THE SAUCE: Heat oil in large Dutch oven over medium heat until shimmering. Add onion and cook, stirring frequently, until light golden, 8 to 10 minutes. Add garlic, ginger, chile, tomato paste, and garam masala; cook, stirring frequently, until fragrant, about 3 minutes. Add crushed tomatoes, sugar, and salt; bring to boil. Reduce heat to medium-low, cover, and simmer for 15 minutes, stirring occasionally. Stir in cream and return to simmer. Remove pan from heat and cover to keep warm.

3. While sauce simmers, adjust oven rack to upper-middle position (about 6 inches from heating element) and heat broiler. Using tongs, dip chicken into yogurt mixture (chicken should be coated with thick layer of yogurt) and arrange on wire rack set in foil-lined rimmed baking sheet or broiler pan. Discard excess yogurt mixture. Broil chicken until thickest parts register 160 degrees on instant-read thermometer and exterior is lightly charred in spots, 10 to 18 minutes, flipping chicken halfway through cooking.

4. Let chicken rest 5 minutes, then cut into 1-inch chunks and stir into warm sauce (do not simmer chicken in sauce). Stir in cilantro, adjust seasoning with salt, and serve.

Seksu Tanjaoui

If it wasn't for me making this in culinary school, I would have never even known this dish existed. I remember making this, and having no expectations at all, and to be honest, I didn't even put that much love into it. That all changed once I tasted it! I love this dish, and so does everyone I know that ever tasted it. I highly recommend it.

INGREDIENTS

4 boneless chicken thighs - cut into small pieces
1 onion - sliced
2 tsp salt
1 tbl pepper
2 1/2 tsp ground ginger
a pinch of saffron threads
1/2 tsp of tumeric
1 pinch of cayenne pepper
6 oz butter
3 pt of chicken stock
10 oz Israeli couscous
2 oz raisins
4 sprigs of cilantro - chopped
4 sprigs of parsley - chopped

1. In a large pot saute chicken, onion, ginger, saffron, tumeric and cayenne in butter. Season.
2. Add stock and cook until chicken is tender
3. Add couscous and raisins and cook until tender about 10 minutes, stirring constantly.
4. Serve in a bowl and garnish with cilantro and parsley.

Pesto Sauce

2 oz olive oil
1 1/2 oz toasted pine nuts
3 oz basil leaves
1/2 oz garlic
2 oz parmesan cheese
2oz romano cheese
salt and pepper to taste

Combine all ingredients in a food processor and puree.

Rice Balls

This is a great recipe to make when you have left over rice, also very fast to make.

MAKES 6

INGREDIENTS

1 egg
2 cups of cooked rice
4 oz shredded mozzarella cheese
3/4 cup breadcrumbs

1. Beat the egg and add to the cooled rice along with cheese, and roll into a 2 inch ball.
2. Roll in seasoned breadcrumbs.
3. Deep fry the balls until crispy. Serve with pesto and marinara.

Turkey Meatloaf

SERVES 4, WITH LEFTOVERS

1 lb ground turkey 15% fat
1 lb ground turkey breast
2 cups whole wheat bread crumbs
1 cup chicken broth
8 oz sliced mushrooms
2 large eggs
1/2 cup onions- diced
2 tbsp chopped parsley
1 tbsp chopped thyme
2 tsp kosher salt
pepper

1. Pre-heat at 350 degrees. Spray loaf pan with olive oil spray.
2. In a large bowl mix eggs, mushrooms, parsley, thyme, onions,breadcrumbs, salt and pepper.
3. Add turkey and mix until just blended. Transfer to pan and bake for about 1 hour and 25 minutes, or until the center reaches 170 degrees.
4. Let rest before serving.