Four recipes from the January 19, 2012 Nutrition Workshop

Friends In Deed and The Palette Fund presented the third in a series of six nutrition workshops on Thursday, January 19, 2012. The presentation by Scott Berliner and Ruth Fehr  "UNDERSTANDING PROTEIN AND COOKING WITH IT"  included a lecture, demonstration and a meal. Once again, the food was delicious!

Following are the recipes that were used on January 19th:

 

POACHED CHICKEN WITH GINGER-SCALLION SAUCE

Serves 4

This recipe is packed with protein.  Ginger acts as both an appetite stimulant and a digestive aid. 

Ingredients

2 whole chicken breasts (with skin and bones)

½ cup neutral oil (like canola)

6 green onions, cut into 3-in pieces and sliced thinly lengthwise

½ cup fresh ginger root, grated

4 tablespoons tamari

2 tablespoons sherry cooking wine or mirin

1 tablespoons brown sugar

 

Procedure

1.  Place chicken in a saucepan or deep skillet with a lid.  Cover with salted water, bring to a boil then reduce to a simmer.  Poach chicken until just done, about 20 minutes.

2.  Remove from heat and let stand in liquid until lukewarm.

3.  Remove chicken from broth, peel skin, debone and cut julienne style.  Make sure chicken is cooked throughout.  Liquid should run clear when cutting.

4.  Arrange chicken in a shallow glass dish.

5.  In a skillet, heat oil and sauté ginger for about 30 seconds, then add green onions, and continue sautéing for about 1 minute.  Remove from heat and sprinkle over the chicken.

6.  Add tamari, sherry and sugar to skillet, boil briefly, and then pour over chicken.

7.  Cover and let marinate at room temperature for about 1 hour.

 

Recipe by Health Supportive Chef Ruth Fehr

 

 

CRISPY TOFU

Serves 4

Tofu is a great source of plant-based protein.

Ingredients

4 large garlic cloves, smashed

1 ½ teaspoons sea salt or kosher salt

½ cup (packed) chopped fresh cilantro, or can use other herbs like parsley or mint

Zest of 1 lemon (finely grated)

2 tablespoons fresh lemon juice

½ teaspoon red pepper flakes or siracha hot sauce

1 block extra firm tofu, sliced crosswise into four ½-inch-thick slabs

¼ cup extra-virgin olive oil

 

Procedure

1.  In a bowl, combine all marinade ingredients, mixing very well.  Add tofu and marinate at least 30 minutes at room temperature.

2.  Preheat a large saute pan over medium-high heat until hot.  Add the oil. Lift the tofu from the marinade, and lay it in the pan.  Reserve the marinade. Reduce the heat to medium and cook tofu until is golden brown on the bottom, about 5 minutes.  Flip the tofu, and cook until the tofu is also golden brown on the second side.

3.  Transfer tofu to a serving plate.  Pour the oil out of the pan, then add reserved marinade to the pan.  Stir and simmer for a few seconds, scraping up the browned bits from the bottom of the pan.  Pour the marinade over the tofu.  Serve over steamed rice or a grain salad.

 

Recipe by Health Supportive Chef Ruth Fehr

 

HALIBUT WITH ROASTED PEPPER SALSA

Serves 4

 

Ingredients

2 bell peppers (1 yellow, 1 red)

4 tablespoons olive oil

1 medium onion, thinly sliced

1 teaspoon capers, chopped

1 clove garlic, thinly sliced

pinch of both cumin and coriander (ground)

pinch of red pepper flakes (optional)

salt and pepper to taste

4 6-ounce halibut fillets

 

Procedure

1.  Preheat oven to 350F.

2.  Rinse and dry peppers.  Place them on a baking sheet and then roast in the oven for about 20 minutes, until the skin appears soft.  Remove from oven, place them in a bowl and cover with plastic wrap to allow them to steam.  Peel the skin and remove stems and seeds.  Slice peppers into thin strips.

3.  Increase oven temperature to 375F.

4.  Heat 2 tablespoons of olive oil in a sauté pan over medium heat.  Sauté onions until soft, about 8 minutes.  Add garlic and continue sautéing for about 1 minute.   Add capers and spices.  Add peppers and stir well.  Remove from heat and set aside.

5.  Pat dry halibut with paper towel or cloth. Season halibut with salt and pepper.  Heat 2 tablespoons of olive oil in a large sauté pan until hot.  (Sauté pan should be large enough to hold 4 halibut fillets without crowding.)  Sear halibut in heated pan, about 2 minutes per side.

6.  Transfer pan with seared halibut to preheated oven to finish cooking, about 3-4 minutes.

7.  Transfer fillets to serving plates and garnish with the pepper salsa.

 

 

Garden Lentil Salad with Tortilla Chips

Serves 4 

1 cup green lentils (also called French lentils)

2 cups water

2 tablespoon olive oil

2 shallots, diced

3 cups baby spinach

1 cup cherry tomatoes, halved

½ cup of a combination of fresh herbs (can be basil/mint/parsley/green onions)

2 tablespoon lemon juice

4 oz goat feta cheese

½ teaspoon salt and ¼ teaspoon of freshly ground back pepper

4-5 corn tortillas, cut into 1 inch wedges

1 teaspoon of cumin

1 teaspoon canola oil

 

1. Preheat oven to 375F
2. Place lentils in a pot with the water and bring to boil. Reduce the heat and simmer until lentil are tender, but still retain their shape, about  20 minutes. Drain any excess water and set aside. Cover lentil otherwise, they will dry out and harden.
3. Heat olive oil in a large skillet over medium heat. Add shallots and sauté  until softened about 5 minutes. Add spinach and cook till wilted. Add tomatoes, cooked lentils, herbs to the pan and stir to combine. Cook till warmed through, about 1 minute. Stir in the lemon juice, salt and pepper and serve.
4. Season tortilla wedges with cumin, pinch of salt. Sprinkle with canola oil. Mix well. Place them on a baking sheet. Bake them till crispy, about 8-10 minutes.
5. Serve the salad with the tortilla chips.