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Recipe of the Week / Radio Show Week of June 8, 2008--KJZA 89.5 / 90.1 FM

Recipe of the Week - Lemon Broccoli w/Almonds
(can be served Hot or at Room Temperature)

Utensils:

Medium Pot (steaming Broccoli)
Steamer Basket
Small saucepan
Wooden or Silicon Spoon for Stirring
Zester*
Measuring cups
Sharp Knife
Cutting Board
Medium bowl

Ingredients:

1 full head of Broccoli, cleaned and cut into florets
1TBLS Olive Oil
1 TBLS Low Sodium Vegetable Stock (can use low fat/low sodium chicken stock)
2 TBLS fresh Lemon Juice
1 tsp Lemon Zest, chopped slightly
1/4 cup Sliced or Slivered Almonds
8-10 Ice Cubes (optional)
Water

Preparation:

Steam Broccoli until tender, approximately 4-8 minutes, remove immediately.

If serving at room temperature, then when the Broccoli is cooked, remove from heat and place in a bowl of ice water to stop the cooking, this will also keep it a nice green color.

While the Broccoli is steaming, in the small saucepan, heat the olive oil and stock over medium low heat, just until heated through and mixed together well. Remove from heat stir in lemon juice, lemon zest and almonds. Pour over Broccoli and mix gently so you don't break up the Broccoli.

Serving Suggestions: An excellent side dish for Fresh Grilled Fish; Shrimp; Scallops; Chicken or Pork.

*A zester can be as simple as a small grater, microplane, or an actual zester. When zesting citrus fruit, you want to only take to colored part of the skin, the white part (pith) is very bitter and will add an unpleasant flavor to your dish.

Helpful Hints / Radio Show Week of June 8, 2008--KJZA 89.5 / 90.1 FM

Helpful Hints -- Cooking Methods to Help Reduce Fat

Saute / Browning - Use non-stick pans; non-stick spray and or stock instead of oil or butter

Roasting - Use a rack inside of your pan to raise your meat up out of the fat drippings

Poaching - Use just enough liquid so that your food sits in the liquid, but is not covered. Do not
boil the liquid, you want it to be just below the boiling point. This liquid can be just
water, stock or wine, or any combination of these, generally with fresh herbs and
maybe onions, lemons, etc. This is a great method for fish or chicken.

Steaming - Use a pan with a lid and large enough for a steamer basket or a small heat proof
colander or strainer to fit in completely. Use enough liquid to come just to the
bottom of the steamer basket, bring the liquid to a boil and then reduce the heat
to keep the liquid just below the boiling point. Great for all types of veggies and
fish. You can also use the Bamboo Stackable Steamers, these sit in a large open
pan such as a wok or a large skillet and you can steam several items at the same
time, each in a different basket. Generally, the baskets are lined with leaves or
vegetables that will allow the steam to come through.

Stir-Fry - Prepare all of your ingredients before you begin, because the cooking process is very
quick. Instead of using oil in your wok or pan, use stock, the amount depends on
what you are cooking and it is OK to keep adding a little more at a time to get the
right amount. You can also use most any of the citrus juices, individually or in a
combination. You can also add any of the citrus juices in combinations with the
stock. This is also great to do low-fat Fajitas.

Please note that while I do not specify a type of stock to use, I also reccommend the low sodium,
low fat stocks and I stay away from store bought beef stock because it almost always contains
MSG - Monosodium glutamate.

Topic of the Day / Radio Show Week of June 8, 2008--KJZA 89.5 / 90.1 FM

Topic of the Day - Food Myths and Misconceptions

#1. Myth: Fat is not more fattening than Sugars; Proteins and / or Starches
Fact: Fat is more than twice as fattening as Sugars; Proteins and / or Starches, here are
the calculations: 1 gram of fat = 9 calories
1 gram of Sugar; Proteins or Starches = 4 calories

#2. Myth: Swithching to oil is the best way to lower fat intake
Fact: This is not true due to the fact that all of the oils contain between 13-16 grams of
Fat, the difference is the type of fat: Saturated, Polyunsaturated and Mono-
unsaturated. Read your labels, you want the majority of the fat to be the mono-
unsaturated fat. Example:
Olive Oil: 15 grams Total Fat
2 grams Saturated Fat
1.5 grams Polyunsaturated Fat
10 grams Monounsaturated Fat

This is a good oil to use due to the high Monounsaturated fat.

#3. Myth: Saturated Fat is bad for you because of the Cholesterol.
Fact: Not all fat has Cholesterol, only animal fat has cholesterol. An oil high is Saturated
Fat is Coconut Oil, however, it contains no Cholesterol because it is plant based.

#4. Myth: Using Ground Turkey is better than using Ground Beef
Fact: This is not always the case, some Ground Beef is very low in fat and some Ground
Turkey is very high in Fat. The true key to all of this is reading the labels, not just
the FDA required labels, but the ingredients as well.
Example:
Ground Turkey Breast has only about 2-4 gams of Fat
Ground Turkey can have as much as 17 grams of Fat

This is why you always have to read the labels thoroughly, to make sure you are
really getting what you think you are buying. Often times store brands are less ex-
pensive, however, that is not always the case.

#5. Myth: Eating more fruits, vegetables and grains does not lower your fat intake.
Fact: It does lower your fat intake as long as you watch what you add to them, most
contain no fat and generally much more fiber, this will make you feel full faster.
What you do have to watch for are things like "Whole Grain Breads and Pastas",
may contain alot of other additional ingredients that raise the fat content. This
is why you really do need to read the labels, especially the ingredient labels, due
to the fact that there are alot of hidden items (right in plain sight) that the manu-
facturers know that most people will ever know about because most people do
not take the time to read the ingredient labels.

#6. Myth: Eating a salad over a burger is always better for you than eating a burger.
Fact: This again is not true, especially with so many salad bars and all of the ingredients
that can be added to the salads, such as the dressings, also there are cheeses, meats,
croutons, etc that are all loaded with fat. Sometimes 40-50 grams of added fat.

Many times a simple burger or a veggie or turkey burger is better than a loaded
salad. Also, Ceasear Salads are generally very high in Cholesterol due to the eggs
used in the dressing.

The bottom line is think smart, think healthy and read those labels. Also, don't be afraid to ask
questions of your wait staffin restaurants, if they cannot answer as to speak to the Chef, they are
there to serve you and that includes answering questions.

Weekly Recipe - Shrimp Pad Thai

Shrimp Pad Thai

Utensils:

Wok or Non-stick Skillet
1 Large Bowl
2 Small Bowls
2 Cutting Boards
2 Knives
2 Large Spoons (or your choice) for the Wok/Skillet
1 Spider or Slotted Spoon
1 Fork

Ingredients:

¾ pound dried flat rice noodles (about ¼ to ½ inch wide)
3 TBLS fish sauce
3 TBLS ketchup
2 TBLS rice vinegar
1 ½ TBLS firmly packed brown sugar
¼ tsp cayenne pepper
2 TBLS light olive oil
3 large eggs, slightly beaten
8 medium garlic cloves, peeled and minced
4 shallots, peeled and cut into a small dice (about ½ cup)
¾ pound medium shrimp, cleaned and peeled, cut in half
3 cups fresh bean sprouts
4 scallions, cleaned and cut in half lengthwise and then cut diagonally into about ¾ inch pieces
¾ cup water

To Garnish:
(all of these are optional, can use all together or none of them-your choice-EXPERIMENT!)

1/3 cup crushed roasted peanuts, after roasting, place cooled peanuts in a zip bag and roll with a rolling pin or other heavy object to crush
¼ tsp dried hot red pepper flakes
1 fresh red chili pepper, seeded and the ribs removed, cut into small julienned slices or diced finely (leave ribs and seeds in if you prefer hotter)
Lime wedges
Fresh cilantro, cleaned and stems removed

Preparation:
In the large bowl, soak the noodles in enough cold water to cover for 30 minutes or until they are softened. Drain well and set aside. In a small bowl, mix together the fish sauce, ketchup, vinegar, brown sugar and cayenne pepper.

In the wok or non-stick skillet, heat 1 tablespoon of the oil over moderate heat until it is hot but does not start to smoke, add eggs and cook them, stirring constantly until they are scrambled and just cooked through. Put the eggs into the other small bowl and break them into pieces with a fork and set aside.

In the same wok or skillet heat the remaining 1tablespoon oil over moderately high heat until it just barely starts to smoke and in it stir-fry the garlic and shallots until the mixture is golden. Add the shrimp and stir-fry the mixture for 1 to 2 minutes or until the shrimp are just cooked through (they will turn pink when cooked). Stir in the ketchup mixture, noodles, bean sprouts, scallions and the water. Stirring the mixture, cook for 3 to 5 minutes or until the noodles are tender and all of the liquid has evaporated. Add the egg mixture and toss gently, mixing all of the ingredients well.

Garnish the noodle mixture with your choice of garnishes or any combination of garnishes you prefer.

If plating for a group, you can use only 2 cups of the bean sprouts and place the noodle mixture on a plate or large low-sided bowl and then place the remaining 1-cup bean sprouts around the edges. If this is the case, place all of the garnishes in separate small dishes around the large dish (maybe on a Lazy Susan) and then your guests can choose which garnishes they want.


NOTE:

To change this dish around, eliminate the ketchup, and add either red or green Thai Curry Paste.
I would not mix the two pastes, but try them separately. It makes for any entirely different flavor and is just as simple as making this dish.

You can also substitute the shrimp for chicken or pork, cut into bite size pieces.

Here is another twist on this recipe:
Use the Green Curry Paste and add some fresh Jalapenos, that have been seeded and ribs removed. Cut them in circles and add with the bean sprouts and scallions.