This week, I'm going to take a break from the "Getting Clean and Going Green" series and do something a little more fun. I'm calling it "Crunchy Wife in the Kitchen". If there's anything I love to do (even more than cleaning), it's cooking. I pride myself on being a pretty good chef. Though I'm not classically trained, I have taught myself a variety of useful techniques over the years. I know it can seem daunting if you're just starting out, and I'm here to tell you that ANYONE can cook. Even the Crunchy Husband can cook... even if he's forgotten how, after all the years I've done it for him :)
There's nothing like a Wednesday that really sets you up for the rest of the weekend. It's the middle of the typical work week and by that time, you've probably already dealt with your usual onslaught of Monday syndrome and have tried to recover on Tuesday. So I see Wednesday as a great time to relax a little, celebrate the crossing of the hump... and getting out of the cooking slump.
I'm going to try to make this a regular (weekly) thing, but if it happens to be biweekly or monthly, I apologize in advance. Life is crazy! So welcome to the Crunchy Kitchen. Take a look, get some ideas, and let's get cooking!
Falling in line with my "Don't Have a Cow!" post, I'm going to gift you with one of my favorite vegetarian pasta recipes. This could also qualify as a vegan recipe if you leave off the cheese. For the meat eaters out there, I will share one of my favorite chicken recipes. If we're in a meat mood, I make a double batch for my husband and I so we can eat it as leftovers (or on a pig-out-on-a-diet cheat day).
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Mediterranean Pasta
by the Crunchy Wife WV
(4-6 servings)
2 cups penne, uncooked
2 tbsp olive oil
1 large onion, sliced
3 cloves garlic, minced
2 small zucchini, halved and sliced
1 tsp dried oregano
1-14.5 oz can diced tomatoes
1- 6 to 12 oz jar marinated artichokes, liquid reserved
1- 2-4 oz can black olives (sliced or whole), drained
Fresh basil, minced, to taste
2 cups fresh spinach
Salt & Pepper, to taste
Crumbled Feta, to taste
1. Cook pasta according to package directions, draining when to desired tenderness. While pasta is cooking, heat olive oil in a large saute pan on medium high.
2.Add onion and garlic and saute for approximately 2 minutes before adding zucchini. Saute until onion is translucent, stirring occasionally to prevent garlic from burning.
3. Add dry ingredients (oregano, salt & pepper) before adding tomatoes and liquid. DO NOT DRAIN.
4. Bring tomato mixture to a simmer, add artichokes and olives.
5. Bring to boil again and reduce to a simmer. For extra flavor, add artichoke marinade. Depending on desired thickness, simmer until mixture reaches approximately the desired consistency.
6. Fold basil and spinach into the mixture and simmer over medium heat.
7. Fold in pasta. When heated thoroughly, top with feta and serve immediately.
Recipe notes: This recipe also works well with fresh plum tomatoes. If using fresh tomatoes, you may wish to cook in vegetable broth prior to addition for extra liquid.
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Crunchy Wife WV Oven Chicken (Double recipe for two)
4 bone-in chicken thighs with skin
Italian seasoning or thyme
Your choice of pepper seasoning (Jerk spice, garam masala, lemon pepper, curry, chili, taco, whatever!)
Salt to taste (if pepper seasoning is without)
1. Preheat oven to 400F. Rinse chicken and pat dry. Dry chicken is the first key to crunchy chicken!
2. Toss in or dash on enough of all dry ingredients to coat to desired spice level (I recommend dashing on the salt pre-tossing).
3. Heat a large nonstick frying pan on high heat. Test temperature by adding a small sliver of chicken skin. Pan is ready when skin immediately begins to fry and brown. Reduce heat to medium high to prevent burning.
4. Carefully place seasoned chicken in hot frying pan. Cook on each side until golden brown. Browning is the second key to crunchy chicken!
5. Place chicken on a greased cookie cooling rack (the third key to crunchy chicken!) on top of a jelly roll pan (cookie sheet with sides) covered in foil.
6. Bake until chicken reads 165F with a meat thermometer (approximately 30-60 minutes). Juices should run clear.
7. Turn off the oven and let chicken rest before serving.
Recipe notes: Breading can also be used for this recipe if you want a true fried chicken layer. Just dip your in some beaten egg before coating in a 50:50 mixture of seasoned flour and bread crumbs. I like to use Italian bread crumbs and forego the Italian seasoning in the flour mixture. Fry as directed after coating the nonstick pan in cooking spray, being careful not to burn the breading. Then bake as directed.
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Both of these recipes can certainly be tweaked to your tastes or increased for more than two people. I have added a variety of different veggies to the Mediterranean Pasta. I have sampled at least 5 different cheeses to top the pasta, and feta just happens to by my favorite... although they're all delicious and I would eat all 5 at the same time if Crunchy Husband wouldn't judge me. I have also used almost every herb, pepper, and seasoning under the sun for the chicken. Neither recipe is EVER the same twice! I basically use what I have on hand, keeping the onion, garlic, and the tomatoes constant and varying everything else. If your pasta dish still has too much liquid after simmering it down, you can add some tomato paste to thicken it up. It all depends on how much liquid the vegetables you choose add to the mixture.
Both of these recipes make for excellent leftovers. The pasta is actually better reheated because it gives the flavors time to meld.
You certainly do not have to use exact measurements with anything in either recipe. If you're used to cooking, I'm sure you have found this is true with almost any recipe, except for possibly baked goods or candy. Honestly, I hardly ever pull out a measuring cup or spoon except when making rice or baking breads and desserts. If you really don't have a clue on how much of something to use, let me know in the comments section below, and I'll try to help you decide. Some people like consistency, so if that's what suits you, go for measuring everything the same every time. I just think variety is the spice of life :)
A "splatter screen" or "grease guard", as my mother sometimes calls it, goes a long way when browning your chicken. It will prevent having to clean as much grease from your stove top, as well as save your clothes and skin from the inevitable popping of hot chicken fat. Also, if your oven is anything like mine, the rendered fat from the chicken will eventually smoke in the oven towards the end of cooking. This is escalated by the placement of the chicken on the cookie rack, but it's the third key of three keys to crunchy chicken and cannot be sacrificed! This chicken is worth a smoke alarm or two sounding off in protest. Be prepared to fan out your kitchen, if necessary... especially if your neighbors aren't fond of that sort of thing. Cooking at a lower temperature may prevent this, but will result in a longer cooking time and isn't as fun as alternating between running through the house to find a fan while your equivalent of Crunchy Husband opens doors and windows and standing in a kitchen wearing oven mitts and waving two cookie sheets wildly through the air. Look at it this way, you are burning off some extra calories in preparation for being able to eat that delicious, crunchy skin on the chicken. And if you don't like the skin (how dare you), you can view it as sacrificing a smoke-free home for the sake of the moist and surprisingly flavorful interior.
As for a way to green up your meat eating, try buying a whole chicken and section it into the portions you will use. A huge plus is that you'll be come rather handy with some kitchen sheers and a meat cleaver. This will make your Crunchy Husband equivalent both respect and fear you. It's good for any relationship. Freeze what you're not going to use right away. What you won't use for regular recipes (drumsticks, breasts, thighs, etc), use to make chicken stock for a delicious soup, or roast what's left, separate out the meat and make some chicken and dumplings. There are endless possibilities.
If you're not game for hacking up your own fowl, try buying in bulk. Wholesale clubs and supermarkets often offer bulk packages that are great for dividing up and freezing. Although I haven't gotten up the guts to ask, word on the street is that small stores with butchers may be able to discount large orders. I like to freeze my pieces of meats in fours, to leave the possibility of leftovers when feeding two and because any time we have anyone over for dinner, they almost always come in twos. For ground meats, I usually freeze in half pounds because there's no way Crunchy Husband and I are going to eat a whole pound of meat in one sitting, and if I want to make enough for someone else and/or leftovers, I can always thaw another pack.
Questions, comments, suggestions, recipe reviews? Put them in the comments section. I look forward to hearing your feedback! Green Appetit!
Showing posts with label vegetarian. Show all posts
Showing posts with label vegetarian. Show all posts
Wednesday, August 8, 2012
Friday, July 13, 2012
Don't have a Cow!
With all the craziness of the past few months, I have neglected to get to the meat of this blog. So that's the first thing I'm going to talk about.... meat! This is quite a controversial issue with some people, so I thought I'd share my OPINION and the few facts that I know about the "environmental-friendliness" and economics of eating meat in an American diet. This is just a scratch at the surface, and I would love to hear your experiences or research about this topic. Just shoot me a comment!
First of all, let me say I sometimes crave a healthy portion of red meat and certain types of pork. Not such a big fan of chicken (I think my Momma tuckered me out on chicken since it was so cheap and available in the 80's and 90's). Fish, although not truly considered a "meat" by a lot of people's standards (although I'm not sure why??), is going to be placed in the meat category for the sake of argument.
I tolerate, and sometimes thoroughly enjoy, the stuff, but in high school I spent almost 2 years as a vegetarian. The only exceptions I made were for 3 family holidays, Easter, Christmas, and Thanksgiving. The reason for this? Let's be honest. Tofurkey is NASTY. There is no such thing as a good ham substitute, although veggie bacon can be quite delectable. Seriously... it is! It may look like cardboard, have the texture of cardboard, but it tastes far from cardboard! It makes me wonder what's REALLY in that junk...
Anyway, my husband is crazy about steak. Or any type of meat, really. Like if he had the choice between winning $1 million dollars in the lottery or a year's supply of red meat, it would be a pretty close race. If given the opportunity to order a big juicy ribeye, this man's eyes light up like Christmas on MacCorkle Avenue as if residents were competing for Charleston's tackiest Christmas decorations*.
I already considering my self a "part-time vegetarian". About 80% of the meals I eat contain zero (or pretty close to zero) meat. Most of the time, I load up on fresh, steamed, or sauteed veggies and get my protein from a variety of cheeses, nuts, beans, etc. So, for me to give up meat in my diet for health, cost, or green reasons? Done! Or at least most of the way there...My husband on the other hand, would fight tooth and nail for his meat. In fact, many a lengthy discussion in our household once revolved around why we're not buying or consuming as much meat. However, he has adjusted really well to what I would call a healthy lifestyle.
First of all, let me say I sometimes crave a healthy portion of red meat and certain types of pork. Not such a big fan of chicken (I think my Momma tuckered me out on chicken since it was so cheap and available in the 80's and 90's). Fish, although not truly considered a "meat" by a lot of people's standards (although I'm not sure why??), is going to be placed in the meat category for the sake of argument.
I tolerate, and sometimes thoroughly enjoy, the stuff, but in high school I spent almost 2 years as a vegetarian. The only exceptions I made were for 3 family holidays, Easter, Christmas, and Thanksgiving. The reason for this? Let's be honest. Tofurkey is NASTY. There is no such thing as a good ham substitute, although veggie bacon can be quite delectable. Seriously... it is! It may look like cardboard, have the texture of cardboard, but it tastes far from cardboard! It makes me wonder what's REALLY in that junk...
Anyway, my husband is crazy about steak. Or any type of meat, really. Like if he had the choice between winning $1 million dollars in the lottery or a year's supply of red meat, it would be a pretty close race. If given the opportunity to order a big juicy ribeye, this man's eyes light up like Christmas on MacCorkle Avenue as if residents were competing for Charleston's tackiest Christmas decorations*.
I already considering my self a "part-time vegetarian". About 80% of the meals I eat contain zero (or pretty close to zero) meat. Most of the time, I load up on fresh, steamed, or sauteed veggies and get my protein from a variety of cheeses, nuts, beans, etc. So, for me to give up meat in my diet for health, cost, or green reasons? Done! Or at least most of the way there...My husband on the other hand, would fight tooth and nail for his meat. In fact, many a lengthy discussion in our household once revolved around why we're not buying or consuming as much meat. However, he has adjusted really well to what I would call a healthy lifestyle.
If I use meat in any meal, I either use very little or much less than what a recipe would typically call for. However, for the most part, again, my diet is vegetarian. I cannot say the same for my husband because I am sure he sneaks the occasional Arby's Roast Beef, and I am completely okay with that. I know he's not gorging himself, and although I want him to live a healthy lifestyle so that we both can live to be 100, it is his body, his choice, and I don't like to argue with my husband about issues that would be a no win situation for either of us.
Here are MY reasons for going *mostly* meat-free. Firstly, it is EXPENSIVE. Have you looked at the cost of even chicken lately? At our local Morgantown Kroger, a 1 lb. package of chicken breasts will set you back by about $4.59. Don't even get me started on the cost of steaks. You're usually looking at a price of at least $7.49/lb if you're not shopping the sales. Granted, I have never bought ANY type of meat at that price. I usually buy any meat products at Sam's Club, where chicken is usually somewhere around $2/lb +/-**. I can also buy in bulk, which saves me time in food prep because I can freeze individual meals worth, plus, it cuts down on the plastic and styrofoam (ugh) packaging used in transportion and safety of my meat.
Secondly, I am concerned about the environmental impact of the meat industry. I'm sure if you have done any type of research on this topic, you have come across the horror stories about the quality of life of the animals used for human consumption in industry farms. Not only does this concern me, but the issue of the effect of the meat industry on the production of greenhouse gases is something we should all be paying attention to, due to its effect on global warming. Also, the waste produced by this industry can be extreme. While some "farmers" (I say "farmer" because most of the time, this is regulated by the corporation and not the farmer), make an effort to use every part of the animal, some may take only what they need, and allow the rest of the animal to be disposed of, and sometimes not so satisfactorily .
Lastly, but most importantly, the health issues surrounding the consumption of meat are tremendous. Read this article I found on the use of antibiotics in the poultry industry. That's just the tip of iceberg. If you don't believe the news media hype and want to look at actual data, read this peer-reviewed scientific journal article on the effects of red meat on human health and mortality. Scary! If you want more information on this aspect of the issue, do a quick Google search. The evidence for cutting back on meat, if not eliminating it from your diet entirely, is pretty overwhelming.
So what can you do to make a transition to a meatless or nearly meatless diet? Take it slowly. Do no not cut out meat cold-turkey if you are used to consuming it on a daily basis. Not only will this make you feel deprived of something you probably enjoy, but it could shock your system and you may find yourself dealing with larger problems than trying to stay away from the local burger joint. Digestive upset can happen with any food that you quickly add or remove from your diet, so it is important to balance loss or gain of an item from the diet with something that compensates for the change.
I always recommend trying to include less meat in a recipe you already eat on a regular basis. For example, in meaty marinara spaghetti, I would normally use a 1 lb of lean ground beef. To go meatless, I would maybe only use 0.75 or 0.5 lb but add extra veggies and cheese, such as mozzarella, Parmesan, or Romano. Not only does this boost good-for-me minerals from the veggies, but the cheese and some types of veggies help compensate for the loss of protein. However, this comes with a warning. Cheese has a lot of fat, as well, and eating too much can give you less than desirable bathroom side effects :) Also monitor your additions, you don't want to compensate for the loss of meat by adding an extreme amount of carbohydrates or fat from other sources. So don't double up on the pasta just because you're cutting down on your meat!
I have compiled a few recipes that will help with weaning off the meat. The first is a recipe from my mother that I tweaked. The second is one I found on Allrecipes.com. This website is a great resource for finding tried-and-true menus, browsing for ideas, or when you're in a pinch for a quick meal that will leave everyone satisfied. Their rating system is extremely useful because you can often weed out recipes that you probably won't like based on member reviews.
One of the most important things to remember with any recipes is....if you are experienced with cooking, you can tweak almost any recipe according to your tastes. So feel free to make flavor/vegetable substitutions and even add or remove ingredients as you like. Green Appetit!
------------------------------------------------------------------
Not So Crabby Patties:
2 1/2 cups shredded zucchini (may use half yellow squash for a softer and different flavored cake)
1/2 cup shredded carrot
1 med-large onion, minced
1 cup italian bread crumbs
1/4 c flour
2 eggs
1 tbsp Light Miracle Whip (Mayo may substituted, but it will have less flavor)
1-2 tbsp Old Bay Seasoning (depending on taste)
Salt and freshly ground black pepper, to taste
Canola or vegetable oil
Mix all ingredients in a large bowl until all components are easily distributed. Do not overbeat eggs. Shape into patties approximately the size of your palm and about 3/4" thick.
Heat on medium-high enough oil in a large skillet or deep saute pan to cover the bottom of the pan. Test the temperature of the oil by dropping a small pinch of zucchini batter into pan. When the batter sizzles and begins to brown, your oil is hot enough. Heat may need to be adjusted during cooking to prevent burning or undercooking.
Carefully place patties into oil and allow to brown on each side until middle of patty is thoroughly cooked. Patties may have to be flipped a few times over the course of 5-10 minutes to prevent overbrowning and allow for thorough heating.
After patties have reached golden brown status, place on a heat resistant plate covered in a few layers of paper towels.
After a few minutes, flip patties to drain the grease from the other side.
Patties are now ready to eat!
Try them with some mac n' cheese and broccoli. They taste almost like real crab cakes but provide loads of vitamins and minerals! You may also want to try them with some tartar sauce or make your own by adding sweet pickle relish and/or spices to a few tablespoons of Miracle whip.
------------------------------------------------------------------
Vegetarian Penne Recipe:
2 cups uncooked penne or medium tube pasta
1/3 cup finely chopped onion
1 small yellow summer squash, sliced
1 small zucchini, sliced
1/2 cup sliced fresh mushrooms
1 teaspoon minced onion
3 tablespoons butter
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/4 teaspoon dried parsley flakes
1/4 teaspoon dried thyme
1/4 teaspoon pepper
1/4 cup heavy whipping cream
Cook pasta according to package directions. Meanwhile, in a large skillet, saute the onion, summer squash, zucchini, mushrooms and garlic in butter until tender.
In a bowl, whisk the flour, seasonings and cream until smooth; add to the skillet. Cook for 2-3 minutes or until thickened. Drain pasta and add to vegetable mixture. Cook for 2-3 minutes or until heated through.
Serve immediately.
You can try this with a variety of different vegetables and herbs. I like to include spinach and substitute basil and oregano for the thyme and parsley.
*Note: I was told by a South Charleston resident this is actually a REAL radio station contest and every year, three houses on MacCorkle Avenue try to out-compete each other for the prize. The results are quite horrifying, but entertaining, nonetheless.
**Certain stores will have prices on meat that can floor you.. for example, I found a 4 lb. pack of chicken tenderloins (great for stir-frys, etc) on sale for $0.88/lb! That's incredible!
Here are MY reasons for going *mostly* meat-free. Firstly, it is EXPENSIVE. Have you looked at the cost of even chicken lately? At our local Morgantown Kroger, a 1 lb. package of chicken breasts will set you back by about $4.59. Don't even get me started on the cost of steaks. You're usually looking at a price of at least $7.49/lb if you're not shopping the sales. Granted, I have never bought ANY type of meat at that price. I usually buy any meat products at Sam's Club, where chicken is usually somewhere around $2/lb +/-**. I can also buy in bulk, which saves me time in food prep because I can freeze individual meals worth, plus, it cuts down on the plastic and styrofoam (ugh) packaging used in transportion and safety of my meat.
Secondly, I am concerned about the environmental impact of the meat industry. I'm sure if you have done any type of research on this topic, you have come across the horror stories about the quality of life of the animals used for human consumption in industry farms. Not only does this concern me, but the issue of the effect of the meat industry on the production of greenhouse gases is something we should all be paying attention to, due to its effect on global warming. Also, the waste produced by this industry can be extreme. While some "farmers" (I say "farmer" because most of the time, this is regulated by the corporation and not the farmer), make an effort to use every part of the animal, some may take only what they need, and allow the rest of the animal to be disposed of, and sometimes not so satisfactorily .
Lastly, but most importantly, the health issues surrounding the consumption of meat are tremendous. Read this article I found on the use of antibiotics in the poultry industry. That's just the tip of iceberg. If you don't believe the news media hype and want to look at actual data, read this peer-reviewed scientific journal article on the effects of red meat on human health and mortality. Scary! If you want more information on this aspect of the issue, do a quick Google search. The evidence for cutting back on meat, if not eliminating it from your diet entirely, is pretty overwhelming.
So what can you do to make a transition to a meatless or nearly meatless diet? Take it slowly. Do no not cut out meat cold-turkey if you are used to consuming it on a daily basis. Not only will this make you feel deprived of something you probably enjoy, but it could shock your system and you may find yourself dealing with larger problems than trying to stay away from the local burger joint. Digestive upset can happen with any food that you quickly add or remove from your diet, so it is important to balance loss or gain of an item from the diet with something that compensates for the change.
I always recommend trying to include less meat in a recipe you already eat on a regular basis. For example, in meaty marinara spaghetti, I would normally use a 1 lb of lean ground beef. To go meatless, I would maybe only use 0.75 or 0.5 lb but add extra veggies and cheese, such as mozzarella, Parmesan, or Romano. Not only does this boost good-for-me minerals from the veggies, but the cheese and some types of veggies help compensate for the loss of protein. However, this comes with a warning. Cheese has a lot of fat, as well, and eating too much can give you less than desirable bathroom side effects :) Also monitor your additions, you don't want to compensate for the loss of meat by adding an extreme amount of carbohydrates or fat from other sources. So don't double up on the pasta just because you're cutting down on your meat!
I have compiled a few recipes that will help with weaning off the meat. The first is a recipe from my mother that I tweaked. The second is one I found on Allrecipes.com. This website is a great resource for finding tried-and-true menus, browsing for ideas, or when you're in a pinch for a quick meal that will leave everyone satisfied. Their rating system is extremely useful because you can often weed out recipes that you probably won't like based on member reviews.
One of the most important things to remember with any recipes is....if you are experienced with cooking, you can tweak almost any recipe according to your tastes. So feel free to make flavor/vegetable substitutions and even add or remove ingredients as you like. Green Appetit!
------------------------------------------------------------------
Not So Crabby Patties:
2 1/2 cups shredded zucchini (may use half yellow squash for a softer and different flavored cake)
1/2 cup shredded carrot
1 med-large onion, minced
1 cup italian bread crumbs
1/4 c flour
2 eggs
1 tbsp Light Miracle Whip (Mayo may substituted, but it will have less flavor)
1-2 tbsp Old Bay Seasoning (depending on taste)
Salt and freshly ground black pepper, to taste
Canola or vegetable oil
Mix all ingredients in a large bowl until all components are easily distributed. Do not overbeat eggs. Shape into patties approximately the size of your palm and about 3/4" thick.
Heat on medium-high enough oil in a large skillet or deep saute pan to cover the bottom of the pan. Test the temperature of the oil by dropping a small pinch of zucchini batter into pan. When the batter sizzles and begins to brown, your oil is hot enough. Heat may need to be adjusted during cooking to prevent burning or undercooking.
Carefully place patties into oil and allow to brown on each side until middle of patty is thoroughly cooked. Patties may have to be flipped a few times over the course of 5-10 minutes to prevent overbrowning and allow for thorough heating.
After patties have reached golden brown status, place on a heat resistant plate covered in a few layers of paper towels.
After a few minutes, flip patties to drain the grease from the other side.
Patties are now ready to eat!
Try them with some mac n' cheese and broccoli. They taste almost like real crab cakes but provide loads of vitamins and minerals! You may also want to try them with some tartar sauce or make your own by adding sweet pickle relish and/or spices to a few tablespoons of Miracle whip.
------------------------------------------------------------------
Vegetarian Penne Recipe:
2 cups uncooked penne or medium tube pasta
1/3 cup finely chopped onion
1 small yellow summer squash, sliced
1 small zucchini, sliced
1/2 cup sliced fresh mushrooms
1 teaspoon minced onion
3 tablespoons butter
1 tablespoon all-purpose flour
1/2 teaspoon salt
1/4 teaspoon dried parsley flakes
1/4 teaspoon dried thyme
1/4 teaspoon pepper
1/4 cup heavy whipping cream
Cook pasta according to package directions. Meanwhile, in a large skillet, saute the onion, summer squash, zucchini, mushrooms and garlic in butter until tender.
In a bowl, whisk the flour, seasonings and cream until smooth; add to the skillet. Cook for 2-3 minutes or until thickened. Drain pasta and add to vegetable mixture. Cook for 2-3 minutes or until heated through.
Serve immediately.
You can try this with a variety of different vegetables and herbs. I like to include spinach and substitute basil and oregano for the thyme and parsley.
*Note: I was told by a South Charleston resident this is actually a REAL radio station contest and every year, three houses on MacCorkle Avenue try to out-compete each other for the prize. The results are quite horrifying, but entertaining, nonetheless.
**Certain stores will have prices on meat that can floor you.. for example, I found a 4 lb. pack of chicken tenderloins (great for stir-frys, etc) on sale for $0.88/lb! That's incredible!
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