TIP #1 for T-fal’s Healthy Summer Challenge, Eat More Vegetables

Today is my first of five different blog posts over the summer with a resolution on how to eat healthier. T-fal is hosting a 2012 Healthy Summer Challenge where I and five other bloggers will work towards a healthier lifestyle through some changes in our diet, exercise, etc.  I will, of course, share my food resolutions rather than my exercise ones because, well, I’m a food blogger! 🙂 My first resolution of the summer is to eat more vegetables.

 

I find one of the easiest ways to do this is to find vegetables you actually like. No one is forcing you to eat broccoli if you don’t like it. Why not try that baby bok choy you’ve seen in the supermarket, or maybe throw a few slivers of radishes in your next salad instead of cheese? The change also doesn’t have to be extreme. Try to incorporate 1-3 more vegetables into your diet per week and go from there.My veggie intake is also being aided by joining a CSA, or Community Supported Agriculture (I use Red Earth Farm). I did a CSA last year as well, but this year, I get to choose what vegetables are in my share! The CSA has just begun so I plan on trying out as many new vegetables as I can to expand my veggie horizons.

From last year’s share, I already know kale and I are not friends. Swiss chard is another toughie for me. But, I found out I really enjoy radishes. And zucchini. And a ton of other yummy veggies. So I can’t wait to see what comes my way this year! My first post uses one of my favorite vegetables: sugar snap peas. Even if you aren’t a normal pea fan, try these little guys out. I enjoy them more for the texture than for the taste honestly, the crunch is just so wonderful.

 

This recipe is a wonderful option for those that aren’t the biggest fan of vegetables and don’t want to just eat steamed veggies. The peas are mixed in with couscous and a vinaigrette that adds a ton of flavor.
Ingredients:
1 cup couscous
1 cup water
8 cups water
6 ounces sugar snap peas, trimmed
The zest and juice of 1 lemon (grab a larger lemon if you can)
1 tablespoon extra-virgin olive oil
1 teaspoon Dijon mustard
1/2 teaspoon sugar (I used Stevia just because that’s what I had)
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 teaspoon chopped garlic scapes
1 tablespoon minced dill
2 tablespoons shredded Parmesan cheese

Begin by cooking your couscous. Add 1 cup of water to a small pot and bring to a boil. Add the couscous, mix, cover, and remove from heat. Allow to sit for about 5 minutes and fluff with a fork.

 

While waiting for the couscous to absorb the water, bring 8 cups of water to a boil in a large pot. Add the peas and cook for 30 seconds. Drain and add to an ice bath to stop the cooking process.

 

Combine the lemon zest, lemon juice, olive oil, mustard, sugar, salt, pepper, and scapes in a bowl. (Garlic scapes are the green part that grows out of the earth while the bulb is growing in the ground. They have a subtle garlic taste which is really appealing. They can usually be found in the spring and early summer. You can substitute in 2 minced garlic cloves if you don’t have scapes. They were in my CSA share this week too!)

 

Stir with a whisk.

 

Add the peas and toss to coat.

 

Combine the peas with the couscous and 1 tablespoon minced dill.

 

Top with Parmesan cheese and serve.

 

I ate this with a simple grilled salmon and it was just perfect. The dressing with the peas helps bring out their fresh taste and the couscous is a wonderful complement. I actually saved some of this for lunch the next day and it was great then too!

 

Creamy Spring Pasta

I was talking to my mom on the phone earlier this week and she mentioned she was making a creamy pasta with peas (her favorite) for dinner. Naturally, I had some taste bud jealousy and decided that I needed to have that as well this week. Cooking Light’s most recent issue had this Creamy Spring Pasta which sounded fantastic so I was able to!
Ingredients:
3 quarts water
2 ounces French bread baguette, torn into pieces
1 tablespoon butter
3 garlic cloves, minced and divided
1 batch of asparagus, cut diagonally into two inch pieces
1 cup frozen peas and carrots mixture
6 ounces fresh spinach fettuccine
2 teaspoons olive oil
1/3 cup finely chopped sweet onion
1 tablespoon all-purpose flour
1/4 cup fat-free, lower-sodium chicken broth
1 cup 1% low-fat milk
3 ounces 1/3-less-fat cream cheese
1 ounce Parmigiano-Reggiano cheese, grated (about 1/4 cup packed)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh tarragon

Bring 3 quarts of water to a boil in a large pot. Add the torn bread to a food processor (I just used my Magic Bullet) and process until it becomes coarse crumbs.
Melt the butter in a large saute pan over medium heat. Add one minced garlic clove to the pan and cook for 1 minute.  Add the breadcrumbs and cook for 3 minutes, sitting frequently. Remove from pan and set aside. Wipe the pan down so that you can use it again.
Your pot should now be boiling. Add the asparagus and peas and carrots to the boiling water and cook for 3 minutes.
Use a slotted spoon to remove from the water (you need the water to cook the pasta). Add the vegetables to a colander and rinse with cold water.
Add the olive oil to the saute pan over medium heat. Add the onion and garlic cloves and cook for 3 minutes, stirring frequently. While the onion and garlic are cooking, add the flour to a small bowl and gradually whisk in the chicken broth. Add this to the saute pan. Also stir in the milk, stirring constantly. Bring to a boil, reduce heat and cook for 1 minute.
Add the pasta to the boiling water. Cook for 2-3 minutes. Drain and reserve.
Remove the milk mixture from heat. Add the Parmesan cheese, cream cheese, salt and pepper, stirring until the cheeses melt.
Add the pasta and reserved vegetables and toss to coat.
Sprinkle with breadcrumbs and tarragon and serve.
Doesn’t it just look like spring?
The sauce does a really great impression of a cream sauce. I honestly don’t think I’d be able to tell the difference between this sauce and one made with heavy cream.
I wish I had added some of the tarragon to the sauce as well to get more of that flavor, but it was still nice as little bites of tarragon flavor.
Asparagus this time of year is just perfect. It was still crisp and bright so it stood out through the cream sauce.
And the toasted bread crumbs were awesome. An extra crunch to top off the dish!

Guest Post from Christina of Spaghetti & Meatballs

I am so excited to announce my first guest post on I Can Cook That! I couldn’t ask for a better first guest poster. This delicious risotto recipe comes from Christina of Spaghetti & Meatballs. I’ve mentioned on here quite a few times my affinity for risotto. It was actually the first dish I made that helped me realize cooking isn’t nearly as difficult as I imagined. This particular risotto is a must try: the creaminess you expect from a risotto without the 30 minutes of constant stirring!
But first, a little bit about Christina and her blog. Christina invites us to explore Italian through her blog. She is a truly wonderful writer (she works as a freelance writer in the Philadelphia area) with posts that contain not only recipes that make your mouth water, but information about Italian food products (tomatoes, pasta, etc.), commentary on interesting articles from magazines, and a look into some of her family’s Italian food traditions. Definitely take the time to check out her blog, it is a great source of information, recipes, and just an overall great read!

So before I ramble on, let me pass it on to Christina:

Risotto is so deliciously decadent that it can turn any dinner into a special occasion. But despite my soft spot for the dish, risotto was relegated to the once-in-awhile section of my recipe book. Every risotto I’d made required significant prep time – including at least 30 minutes of nonstop stirring as the rice cooked.
Then I found a Real Simple risotto recipe that sounded too good to be true. Instead of constantly stirring, waiting for the rice to thicken, you just pop the entire pot into a preheated oven. I’d never heard of making risotto this way, but since Real Simple is one of my favorite recipe sources, I decided to take the leap.
Ingredients:
(this makes 4 servings)
2 tablespoons unsalted butter
1 shallot, chopped
kosher salt and black pepper
1/2 cup dry white wine
3 cups low-sodium vegetable stock
1 cup Arborio rice
1 cup frozen peas
4 ounces flat-leaf spinach, roughly chopped (about 2 cups)
1/4 cup grated Parmesan (1 ounce), plus more for serving
Heat the oven to 425° F. Melt the butter in an ovenproof pot over medium-high heat. Add the shallot, ½ teaspoon salt, and ¼ teaspoon pepper. Cook, stirring often, until the shallot is soft.
Pour in the wine and stir until it has almost evaporated. Then stir in the broth and rice. Bring the mixture to a boil.
Cover the pot and put it in the preheated oven. Cook until the rice is tender and creamy, about 20 minutes. (While the risotto cooked, I had plenty of time to chop spinach and grate Parmesan for the next step.)
Stir in peas, spinach, Parmesan, ½ teaspoon salt, and ¼ teaspoon pepper.
Sprinkle with additional Parmesan and serve.
The risotto turned out just as creamy and rich as others I’ve made the traditional way. I’m thrilled I found a time-saving technique for one of my favorite dishes that doesn’t sacrifice taste for convenience.
I can’t believe I’ve made it 26 years of my life without knowing this technique. It’s brilliant! And the colors are just beautiful. Thank you so much for sharing this with us Christina! To check out additional recipes and posts from Spaghetti & Meatballs, pop on over to her blog!

Thirty Minute “Paella”

I absolutely love paella: rice, saffron, seafood… what isn’t to like? If I could, I’d eat this amazing dish once a week. Traditional paella takes a good hour at least to make, so it would be quite the task to make it all the time. However, I found a paella-like dish from Cooking Light that can be made in 30 minutes! My parents and sister recently went to Spain and brought me back some amazing, but vague, spices. One was just labeled as “paella spice” and I thought this would be the perfect opportunity to try it out.
Ingredients:
1 tablespoon extra-virgin olive oil
1/2 a white onion, chopped
2 chicken sausages, cut into pieces
2 garlic cloves, minced
1 pound large shrimp
2 cups uncooked  rice
1 cup water
1 tablespoon oregano
1/4 teaspoon salt
1 teaspoon “paella spice” (sub in 1/2 teaspoon crushed saffron for this)
1/4 teaspoon paprika, smoked would be ideal
1/4 teaspoon freshly ground black pepper
2 cups chicken broth
1 cup frozen green peas
the juice of 1/2 a lemon juice

Using a Dutch oven or a heavy bottomed pan, head the olive oil over medium-high heat. Chop your onion and sausage.
Add to the pot and cook, stirring, for three minutes.
Add the minced garlic and cook, stirring, for about 30 seconds. Add the shrimp and stir in to the other ingredients.
Add the rice, water, oregano, salt, paella spice (or saffron), paprika, black pepper, and chicken broth.
Mix so that the rice is coated in the liquid.
Bring to a boil and cover. Reduce the heat and simmer for 20 minutes.
Remove from heat, stir in the peas, and squeeze with the juice of 1/2 a lemon.
So, traditional paella has that nice crispy bottom where the rice has started to stick to the pan. Twenty minutes obviously won’t give you that result. But the rice turns out fluffy and has the flavoring of not only the saffron/paella spice, but also the smokiness of the chicken sausage and a subtle fresh seafood flavor of the shrimp.
The little bit of citrus really enhances the dish. It brings out all of the flavors and adds such brightness to the rice.
I am so impressed and pleased with how this turned out. For just thirty minutes of your time, you can have a paella-type dinner prepared!
I kept the tails and shell on the shrimp so that they could soak in the liquid while cooking the rice. It helped so that the shrimp wouldn’t overcook. Also, I think it makes the paella look a bit more authentic. 🙂
If you are a bit squeamish about it, feel free to use deveined shrimp. I’d suggest not adding them to the pot until the rice is about half way cooked, so as to not overcook the shrimp.
I wish I could figure out what exactly was in the “paella spice” I had because the flavor was really amazing. Saffron, tumeric, spanish paprika? Sigh. Who knows. But if you come across any pre-made paella mix, be sure to buy it and try this dish! However, I do think that using saffron would make a really solid substitute.

Creamy Baked Penne and Chicken with Artichokes, Tarragon and Lemon

I have no idea why the concept of a food swap stresses me out so much. But trying to find a recipe for this month was so difficult! I finally found this recipe from a blog called The Bad Girl’s Kitchen; she has a whole section of freezer-friendly meals.
Ingredients (I was making 10 servings):
Salt
2 pounds penne
8 tablespoons olive oil
6 cans of artichoke hearts, rinsed and chopped
1 medium onion, minced
8 medium garlic cloves, minced  (about 8 teaspoons)
Zest from 1 lemon
1/4 cup unbleached all-purpose flour
2 cups low-sodium chicken broth
1 cup dry white wine
2 cups heavy cream
2 pounds chicken thighs
3 bay leaves
1 1/2 cups frozen peas
16 ounces shredded Italian cheese blend (about 2 cups)
3 tablespoons fresh lemon juice
Ground black pepper
3 tablespoons minced fresh tarragon leaves
that’s quite a few ingredients

To cook the pasta, boil water in a pasta pot over high heat. Add a tablespoon of salt and the pasta and cook for 5 minutes (it will be very al dente– they will cook fully in the oven later). Drain pasta in a colander and toss with two tablespoons olive oil. Set aside.
Prep your artichokes, onion, and garlic.
In a large pot, heat 6 tablespoons olive oil over medium heat. Add the artichokes, onion, and 1 teaspoon salt. Cook until the artichokes are lightly browned (about 10 minutes).
Add the garlic and lemon zest and cook for about 30 seconds. Stir in the flour and cook, stirring constantly, for 1 minute. Slowly whisk in the broth, wine, and cream.
Add the chicken and bay leaves and bring to a simmer. Reduce heat, cover, and cook for about 20 minutes, or until the chicken registers 160 degrees.
Remove from heat and discard the bay leaves. Remove chicken and set aside to cool. When cooled, shred into bite-sized pieces. Stir the chicken back into the sauce, adding the pasta, peas, 2 cups cheese and lemon juice. Stir until combined and season with salt and pepper.
I transferred these into tupperware dishes. I included a freezer bag of cheese and put them in the freezer.
To cook, thaw the meal in the refrigerator (about 24 hours). Add to a casserole dish and top with the cheese.
Preheat the oven to 400 degrees. Cover with aluminum foil sprayed with vegetable spray. Bake for 20 to 30 minutes.
Remove foil and bake for another 15 to 20 minutes. Sprinkle with tarragon and serve.
Whew. I heated up a tiny portion of this, just to make sure it was edible. Well, it was more than edible, it was really quite good! I was impressed with how much flavor was in the dish. Thanks for such a great recipe Bad Girl’s Kitchen!

Irish Stew

I joined a food swap, and the first swap is coming up next week, so I decided to make Irish Stew.

While researching Irish Stew, I couldn’t find a recipe I liked, so I decided to wing it.

I also have yet to attempt to use my slow cooker, so I thought this would be a great opportunity to do so. Here’s hoping it turns out ok…

Ingredients:

  • 3 medium-size onions, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon butter
  • 1 tablespoon dried thyme
  • 1 tablespoon garlic powder, or 3 garlic cloves, minced
  • 4 pounds lamb shoulder, cut into chunks (can substitute in beef)
  • 7 carrots, chopped
  • 3 leeks, chopped
  • 3 tablespoons pearl barley
  • 5 cups beef stock
  • 1 bottle of Guinness
  • 1 tablespoon Worcestershire sauce
  • Salt & Pepper, to taste
  • 1 bouquet of parsley, thyme, and bay leaves, plus more parsley for garnish
  • 6 medium potatoes, peeled and cut into 1 inch cubes
  • 1 parsnip, peeled and chopped (leave this to prep last)
  • 1 cup frozen peas
the ingredients took up my entire counter
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