LIGHTER CARBS FOR WARM WEATHER MENUS
With the first signs of spring, our spirits perk up. Our moods, like the days, are sunnier and we opt for lighter and brighter choices in everything from clothes to food. The hardy stars of winter are out of place now. Spring dinners need a more delicate approach.
Spring side choices reflect the new outlook too. Fresh seasonal produce is a must and if the local crops aren’t in yet, transported items, or frozen ones, are available in markets. The same holds true for the carbohydrate part of the menus. Dense bread stuffings and creamy potato dishes are replaced by simply prepared new potatoes, light herbed pastas and more frequently, as they gain popularity, grain presentations. It’s this carbohydrate portion of the meal that I want to talk about this week.
However, don’t confuse ‘Lite’ with ‘Lighter’. Although these recipes do tend to be less caloric, depending on the preparation and your choice of add-ins, they can be as calorie laden as their winter counterparts. The only given is that you won’t leave the table craving a nap.
The potato, grain and pasta recipes below are really more outlines than written in stone. The add-ins and flavorings can be changed to better compliment the rest of the menu, even so far as substituting fruits for vegetables. The grains can be altered to fit your preference, so long as you calculate the cooking times to avoid overdoing the additions. Brown rice is preferable to white due to its higher fiber and protein content but be aware of the difference in types of rice. The choice can result in big changes in the appearance and texture of the finished dish.
1. Long grain rice cooks up fluffy and separates easily
2. Medium grain rice is more moist and tender, but becomes stickier the longer it cools
3. Short grain rice is almost round. Moist and tender, it has high starch content and becomes very
sticky when cooked.
The pasta choices should be small sizes, orzo or couscous. In fact, packaged couscous is an excellent time saver. Fast cooking, it comes flavored and is open to any amount of add-ins, which can be stirred into the pot after cooking and before fluffing. Rice and pasta are inter-changeable in most recipes but be sure of the cooking times of all the ingredients.
The grain, potato and stuffing recipes are more set, but they too are open to altering. It’s simply a matter of following a preparation formula while changing the ingredients to better compliment the entrée and of course, staying with appropriate and/or seasonal items.
RECIPES
Rice, Spinach and Peas with Almonds: Serves 4-Adapted from the United Personal Chef Ass. files
1 cup long grain rice
3 cups water
1 envelope beef or chicken bouillon granules
1 small bunch spinach
4 Tbs. butter OR 2 Tbs. butter and 2 Tbs. oil
2 cloves garlic minced
2/3 cup fresh or frozen peas thawed
Salt and pepper
¼ cup toasted sliced almonds
Cook rice in water with bouillon until tender, about 14 min.; rinse in cold water and drain well. Remove tough stems from spinach and cut leaves in 1 inch strips. Heat 1 Tbs. butter and 1Tbs. oil, if using, or 2 Tbs. butter, in a skillet over medium low heat. Add spinach and garlic and sauté until spinach wilts about 1 min. Add peas, rice and seasonings and toss. Add remaining butter and oil, cover and allow butter to melt, about 5 min. Toss again gently with almonds and serve.
NOTE: This can be made a few days ahead and kept chilled, covered, without the almonds. Reheat in the microwave and toss with the nuts before serving.
Scented Rice: Serves 4
1 cup long grain rice
2 cups broth-chicken or beef
1 Tbs. butter
¾ tsp. flavoring spice or herb*
¼ tsp. other herbs or spices*
1 large onion diced—preferably red
1 bell pepper diced
½ cup peas- thawed if frozen
1 Tbs. oil
Salt to taste
Sauté the rice in the butter until it’s shiny and a bit golden. Add the flavorings and/or spices with the broth, bring to a broil, reduce heat, cover and simmer until rice is cooked and liquid is absorbed, about 20 min. Sauté the onion, peas and peppers in the oil, then add to the cooked rice. Adjust seasonings. Serve hot, but can be made ahead and stored covered in the refrigerator for several days and reheated in the microwave.
*This rice dish can be altered to fit any ethnic menu by altering the spices, herbs and flavoring in quoted amounts or to taste. For example: Mexican=3/4 tsp. cumin + ¼ tsp. EACH oregano and chili powder; French=substitute powdered rosemary for the cumin and marjoram and thyme for the oregano and chili powder; Italian –use basil, oregano and garlic. A simpler, but tasty combination is to forget all the herbs etc. and add 1-2 Tbs. fresh lemon juice and 2 Tbs. fresh chopped parsley to the cooked rice.
Taboule: Serves 4 — This is a traditional dish and though the basic preparation is the same, the optional choice of add-ins can change its presentation. I’ve had it with only tomatoes and lemon juice, although mint is usually present as well. I marked the optional add-ins in this recipe (*) but feel free to add any others you like.
½ cup bugler
1 medium tomato –diced
2 Tbs. fresh lemon juice
2 Tbs. olive oil
1/8 tsp. dried oregano
½ cup chopped fresh mint
Kosher salt and freshly ground pepper to taste
½ cucumber-diced*
1/3 cup diced onion or thinly sliced scallions*
½ green bell pepper –diced*
¾ cup chopped fresh parsley*
¼ cup fennel- diced*
Cover the bugler with water and soak for 45 min. Drain well and squeeze in a towel to be sure it’s dry. Drain the tomato, and cucumber, if using, and pat dry if needed. Gently toss the bugler with the chosen vegetables and herbs and store covered in the refrigerator until ready to use. Mix lemon juice, oil, oregano, salt and pepper in a small jar and store chilled. When ready to serve, gently toss bugler, vegetables and herbs with dressing. Can be served cold or at room temperature.
Bugler with Mushrooms: Serves 4 – This is excellent with all roasts
1 cup beef broth
1 cup bugler
3 Tbs. butter
1 Tbs. oil
12 button mushrooms- caps and stems sliced
1 large shallot-diced
1 Tbs. thyme-fresh minced or 2 tsp. dried
Salt and pepper
Combine bugler and broth in a bowl and soak about 45 min. until tender then drain in a sieve to lose excess broth. Sauté mushrooms in oil and 1 Tbs. butter until starting to brown; about 8 min. add the rest of the butter and the shallot and sauté 5 min. more. Add bugler and thyme, seasonings and heat through. Serve at once or cover and freeze. To reheat thaw and use the microwave.
NOTE: With the addition of 1/3 cup thinly sliced celery sautéed in 2 Tbs. butter and 2 Tbs. chopped fresh parsley, this can be used as a stuffing.
NOTE: Any of 4 recipes above can be made with cooked orzo or couscous following the same directions for preparation, storing and reheating.
New Potatoes and Asparagus: Serves 4- Adapted from the United Personal Chef Ass. files
6 new potatoes—red or other colors preferred over brown
2 lb. asparagus—fresh preferred
1 roasted red bell pepper slivered-jarred is O.K.
2 Tbs. fresh lemon juice
½ cup olive oil
2 Tbs. Dijon mustard
1 small shallot in fine dice
4 Tbs. chopped chives
Salt and pepper
Boil potatoes until tender, drain cool and quarter. Cook the asparagus in 1/2 cup water in the microwave until crisp tender about 4-8 min. depending on thickness, drain and cut in 1 ½ inch pieces. Toss potatoes, asparagus and pepper together. Whisk mustard, oil, lemon juice and shallot in a small bowl and pour over the vegetables; toss gently. Serve at room temperature garnished with chives.
Note: Can be kept for a few days covered in the fridge. Lightly microwave to warm for serving.
Onion Stuffed Potatoes: Serves 4–If the new potatoes aren’t in regular ones can be used. I like to peel brown skins, but redskins or other colors are decorative if left on.
4 potatoes
1 medium onion
4 slivers of butter—depending on roast and size of potatoes
Wash and prepare potatoes if peeling. Cut a sliver off the bottom so they stand up. Using an apple corer or vegetable peeler, scoop out the center of the potatoes, leaving at least ½ inch margin. Grate the onion (I use a mini-chopper) and stuff the potatoes making sure they are packed solid. If the roast is quick cooking and the potatoes are large, bake the potatoes, topping each with a sliver of butter, in a pre-heated 375 deg. oven until beginning to brown but be sure they have at least 30 min. in the pan with the roast being basted to finish. Otherwise, simply bake the potatoes with the roast.
Potatoes Seaview: Serves 4-6
3 large all-purpose potatoes—cylindrical ones are best- thinly sliced
2 Tbs. butter – melted
Line a cookie sheet with foil. Lay the potatoes out in rows accordion fashion, leaving a wide foil margin. Drizzle with butter and broil until golden. If serving later, tent foil over potatoes and rewarm in oven when ready. To serve separate into 6 inch sections with a spatula to plate. Serve hot.
Sweet Potatoes Seaview: Serves 4-6
Substitute 2 large sweet potatoes or yams for the other potatoes and follow instructions above but bake in a preheated 400 deg. oven until potatoes begin to look dry, before browning. Drizzle with 2-3 Tbs. maple syrup and continue cooking until glazed. These don’t re heat as well as the white potatoes do.\
Raisin and Fruit Bread Stuffing: This is estimated for a 5-6 lb. bird and can be used with chicken or duck.
5-6 slices raisin bread-toasted and torn in ½ >1 inch pieces
½ small onion –diced
1 smaller inside rib of celery- stalk thinly sliced and leaves chopped
1 cooking apple, cored, peeled and sliced-slices cut in half
1 orange
1 tsp. sage
Salt and pepper
1 egg
Milk
Put the bread, apple, onion and celery in a bowl with the seasonings. Cut the orange in half and add the meat from one half to the bowl and the juice from the other half. Mix in the egg and enough milk to keep the stuffing easy to toss but not wet or sticky. Fill bird, both neck and body cavities if there is enough stuffing. Any extra can be cooked covered in a dish, for half the time the bird roasts. Follow regular cooking directions, according to the size of the bird
Dried Fruit Couscous: Serves 4- Adapted from the United Personal Chef Ass. Files
2 ¼ cups vegetable or chicken broth
2 cups couscous
¾ tsp. salt
3/8 tsp. cinnamon
3 Tbs. butter
3 Tbs. EACH dried, chopped dates, apricots, raisins and cherries
3 Tbs. chopped parsley
Bring broth, salt, butter and cinnamon to a boil. Stir in couscous and fruit. Return to a boil. Cover, remove from heat and let stand 5 min. Fluff with a fork and stir in parsley.
¾ tsp. salt
3/8 tsp. cinnamon
3 Tbs. butter
3 Tbs. EACH dried, chopped dates, apricots, raisins and cherries
3Tbs. chopped parsley
Bring broth, salt, butter and cinnamon to a boil. Stir in couscous and fruit. Return to a boil. Cover, remove from heat and let stand 5 min. Fluff with a fork and stir in parsley.
Lemony Orzo with Spring Herbs: Serves 4
2 ½ cups water r optionally vegetable or chicken broth + ½ cup more. If needed
1 cup orzo
½ tsp. salt
3 Tbs. butter
Freshly grated black pepper
1 lemon
1/3 cup chopped parsley; cilantro or mint leaves
Zest and juice the lemon. Melt the butter in a pot and briefly toss the pasta a few minutes to lightly brown. Add the liquid, ½ the zest, salt and pepper to taste, bring to a boil, reduce heat and simmer , stirring frequently to avoid pasta sticking to the pot bottom, adding the extra ½ cup liquid as needed, 6-8 min. Orzo should be al dente, with a bit of liquid in the pot. Remove pot from the heat, stir in the remaining lemon zest znd the juice, then the herbs. Turn into serving dish.
Peas with Lettuce and Mint: Serves 4
10 oz. peas-frozen is fine
1 cup thinly sliced romaine lettuce
½ cup chicken broth
3 Tbs. chopped fresh mint + a few leaves for garnish
Salt and pepper
Bring broth to a simmer in a saucepan. Add peas and cook about 4 min. until crisp tender. Add lettuce and chopped mint. Stir just until heated through. Season to taste and remove from heat.