Shrimp and Vegetable Pasta

Well, friends, I'm in the throes of holiday planning, with a longer-than-normal list of goods to make. Apparently I'm the Queen of Baking this year. To be honest, I'm not sure what my mother is thinking.

The point is, I've been doing a poor job of creating dishes and updating the blog. But here I am, back again, with a dish that took very little time to prepare and packed lots of delicious and healthy flavor.

The afternoon before I made this for Ram, I indulged in a shrimp pasta dish at the Olive Garden. After rolling myself out of the restaurant, I decided I would give this dish a whirl of my own, supplementing the original concoction with added vegetables and controlled ingredients.

I started by sauteing onion, garlic, crushed red pepper flakes, carrot, and celery. I let them get nice and brown, and the smell of the "holy trinity" of cooking was unmistakable. I added some diced tomatoes (diced by yours truly, not out of the can) and the shrimp (which was already pre-cooked). I added about a half-cup of pasta sauce (I've been in the nostalgic mood for Prego lately, and they sell a heart-healthy, all-natural variety that I'm allowing into our diet) and a ladle-full of pasta water (pasta already boiling away on the stove at this point). I let the shrimp/vegetable/tomato mixture work together until the pasta was done to my liking, at which time I drained the penne (so much easier to eat than spaghetti and her cousins) and added it to the sauce.

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Cooking the pasta in the sauce mixture gives it a minute to soak in the flavors, and every bite is certain to burst with the rich taste of the sauce. This dish tasted great, and it was a healthier version of the one I devoured for lunch. I controlled the ingredients, I added more vegetables (and organic, whole-grain pasta), and (if we were so inclined) we could control the portion size too. It's a fast and delicious addition to our menu. This could also easily be made with chicken (saute a little longer than the pre-cooked shrimp) or as a vegetarian dish.

I hope your holiday season is full of delicious and made-with-love dishes. Enjoy-- with fork in hand.

Coconut Macaroons

I am not a baker, so for my mom to request a coconut dessert for Thanksgiving was a bit unusual. But we are planning for my brother-in-law's Christmas visit with my sister and niece, and his family always has some sort of coconut dessert. Alas, it fell to me to experiment.

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For once, I relied on a recipe. I know this is essential when baking, so there was no doubt I would lean heavily on the science of someone else's recipe. This one is simple:

5 cups of coconut (one bag)
1/3 cup flour
1/2 tsp vanilla extract
2/3 cup sugar
4 egg whites

Here are the steps: mix well, plop onto baking sheets, bake at 375-degrees for 25 minutes. Oh-- and watch them because, as my mom warned, "coconut burns quickly." As a finishing touch, I melted chocolate and dipped just the bottoms in the drippy chocolate (after letting the cookies cool in the fridge for a while).

They were a big hit at Thanksgiving, and I have no doubt they could successfully be made with a sugar substitute for those watching their holiday (and everyday) sugar intake. If you're an established baker or an aspiring one, you, too, can succeed at baking these macaroons-- fork (not) in hand.

Microwave Baked Apple

There are certain foods that say "fall" to me. One of them is apple crisp, and when I have a chance to eat it, I do my best vacuum cleaner impersonation. However, I acknowledge that some of the necessary ingredients in apple crisp-- like the salty butter and chunky brown sugar-- are not exactly healthy-diet-friendly. So to satiate my need for apple crisp, I attempt to mimic the dominant flavors and make a super-quick microwaved "baked" apple.

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I start by selecting the biggest apple in the bag. Then, I embark on the hardest part: using a paring knife to cut out the core. I do not like the texture or the taste of apple core, so this is an important step for me. After coaxing out the core, I dump in a combination of instant oatmeal, cinnamon, nutmeg, walnuts, and a tiny bit of brown sugar. I stick the whole thing in the microwave, where the apple proceeds to bubble and give up its natural juices.

You only need to microwave the apple until the juices start to run. And be prepared for a pool of flavor in the bottom of your bowl. But for all it's sloppiness, this hot and comforting treat hits the flavor notes I crave this time of year. And, indeed, I eat it voraciously with fork in hand.

Apple Cinnamon Oatmeal

Sometimes I crave comforting, warm food, and since breakfast is my favorite meal, the two often go hand-in-hand. Oatmeal, when infused with tasty morsels, can really hit the spot. But I'm not a huge fan of the pre-flavored oatmeal that also contains copious amounts of sugar and preservatives. Instead, I opt for making my own delicious morning meal, and this is how I do it.

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I started with a small saucepan in which I poured about a half-inch of water. I brought that to a simmer, adding chopped apples, cinnamon, nutmeg, and a tiny bit of maple syrup. As the apples cooked down, I prepared (in a separate pan) some instant oatmeal. When the oatmeal was soft and fluffy and the apples had cooked down to a soft consistency (most of the water evaporated), I simply mixed the two together.

Making this breakfast requires two pans, which I realize is a little annoying. But you get to control the ingredients and know exactly what you are putting in your body. For me, this is a growing imperative. You could also customize your oatmeal for picky (or simply diverse) eaters. I have poured hot oatmeal over chopped bananas, walnuts, and cinnamon for a banana-bread-like oatmeal that definitely hit the spot.

So, the next time you are in the mood for a stomach- and soul-warming dish, regardless of the time of day, consider reverting to a classic-- with your own spin, of course. Enjoy with fork (and/or spoon) in hand.

Roasted Cauliflower

I am in a phase of experimentation, with my husband on the other side of the planet. Here, I attempted to roast cauliflower, and it turns out this is a great way to enhance the flavor and maintain the integrity of this oft-maligned vegetable.

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Relegated, for the most part, to vegetable platters, cauliflower has posed certain obstacles for me in the past. I have tried to make "creamed" cauliflower to serve as a most nutritious substitute for mashed potatoes, but without using a dense cream (I just used a touch of milk), the texture and consistency were never quite right. But I longed for a way to serve this toothsome treat that didn't require an abundance of butter, milk, or effort. Enter: roasting.

I cut my cauliflower trees from their hearty trunk and laid them out on a cookie sheet (sprayed with a little cooking spray). I dusted them with black pepper, garlic powder, and tiny bit of salt. I slid the pan into the oven (preheated to 350-degrees) and let them roast, unattended, for about thirty minutes. When I pulled them out, the sides against the pan had turned a beautiful brown, and the stalks themselves maintained a bite that I like in my vegetable sides. The seasoning was unobtrusive and acted as a mild balance for the timid cauliflower.

I'm counting this experiment among my successes. I'm excited to build meals with the addition of this texture and flavor, which is (to my estimation) pretty unique. I suspect I'll be attempting to roast a few more vegetables before this chilly fall (and surely frigid winter) are over, and I hope you'll join me with fork in hand.

Stuffed Butternut Squash

Last year, I took the standard 'bite' of squash at Thanksgiving dinner, primarily to appease my mother, who felt that "If you just try it enough, you'll like it." Fast forward to today: I can not get enough of this fruit. I have begun purchasing squash in every imaginable form: frozen cubed squash, frozen pureed squash, and fresh from the produce department squash. And I am in love with them all.

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This time of year, squash is cheap. Last week I purchased a small butternut squash for $.39 a pound, and, after much deliberation, I decided to try stuffing and roasting it. For the stuffing, I concocted a mixture I've made before. It consists of frozen corn, whole grain bread crumbs, rosemary, and black pepper (this time I threw in a little cinnamon) tossed in a dry frying pan. No oil necessary! I let the corn warm and the bread crumbs attain a fantastic nutty flavor. For me, it hits all the flavor notes of a delicious homemade stuffing.

I preheated the oven to 400-degrees and dusted my bisected and devoid-of-seeds squash with some fresh cracked black pepper and cinnamon. I stuffed the hollow with the corn and breadcrumb mixture, then baked the whole thing for about an hour. (I was paranoid that it wouldn't be spoon-soft, but it was. In the future, I think 45 minutes is enough to bake it through.)

I served this dish with a side of just black-pepper-dusted salmon (and shrimp for me). It was the perfect fall dish, and it's a "set it and forget it" kind of side dish. I think it would make a great entree, too, with added protein in the form of diced or shredded chicken or chickpeas.

However you choose to prepare it, be sure to take advantage of the season's best offerings with fork in hand.

Shrimp and Guacamole Bite

The other night, I made fish tacos for Ram and me. I started with a batch of Guacamole. It was bright with lime and fresh cilantro (it was on sale!). I added sauteed shrimp (for me) and pan-fried tilapia (for Ram) and served it with a side of pita tortilla chips. The single bite was delicious!

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An essential component, of course, is the shrimp/fish. I simply mixed a tablespoon of taco seasoning (out of the packet!) with a little bit of canola oil and poured it over a fillet of fish and a couple handfuls of shrimp. I let them marinate for a while. When it was time to eat, I simply heated a chicken fryer, added a tiny bit of oil, and tossed the fish and seafood until both were heated through.

The pita chips were a little more innovative, I suppose, though in retrospect they were so easy, I can't believe I didn't think of it before! I cut a whole-grain pita into sixths, then cut them along the fold. I ended up with thin triangles of pita, which I baked in the oven at a low heat (maybe 250 degrees) just until they were warm and slightly hard. They were the perfect bed for the other components.

Initially, I had no intention of making these tasty little bites. I simply wanted another vessel to get guacamole into my mouth. But when I realized how convenient it was (and how cool this would be as an appetizer), I started to think about the ways I want to turn my favorite entrees into delicious appetizers. I think food is more fun when it's eaten by hand, so I plan on spending more time inventing recipes that require no utensils.

Which begs the question: can I still end with my ubiquitous salutation: with fork in hand?

Guacamole

It's the quintessential Mexican food accompaniment, and a certain chain restaurant charges $1.99 per quarter cup. You know me: I want healthy food with great flavor that doesn't break the bank. Making homemade guacamole takes a little effort, but it is not expensive-- and it's a crowd-pleaser!

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Guacamole starts with a ripe avocado. I always look for one with dark skin, and you want to press it to make sure it gives a little. (Nothing thwarts guacamole efforts like a too-hard avocado.) To open the avocado, I use a trick I garnered from many hours watching Food Network. I use a nice, sharp knife and cut through the skin to the pit. I keep the knife inside the avocado and turn it so that the cut forms a circle around the fruit. I then remove the knife and twist both halves until they pull apart. Here's the tricky part: I hold the half of the avocado that contains the seed, and I carefully stick it with the knife (holding the knife as if about to cut something, blade down). When the knife is stuck in the seed, twist until the seed pulls loose. Sometimes it will come out, still stuck to the knife. Sometimes I have to use a spoon to coax it out. (If all else fails, since you're going to squish the avocado anyway, you can just use a spoon to pull it out bit by bit.

The next step is to use a spoon to scrape the flesh out of the skin. Add finely chopped onion and tomato (if you like them), a dash of salt and pepper, the juice of a lime (if you have one), and some dried or fresh cilantro. Any of these ingredients can be omitted or substituted. I have used lemon juice instead of lime, and it came out fine, just slightly different in terms of flavor. But the citrus does add a kick to the creamy, earthy avocado. And cilantro tends to be a controversial herb, so if you don't like it, leave it out. The final step, of course, is to mash the avocado and to mix everything together.

Avocado is a fabulous fruit (the seed technically makes it a berry, according to sources). It contains so-called "healthy fats" that may actually help to lower cholesterol. It also contains lots of potassium and folate. Besides that, it tastes great. If colors can have flavors, then green tastes like avocado.

Ram and I ate our guacamole with a taco pizza (chicken prepared with taco seasonings, onion, and tomato atop a small naan). It was a delicious casual dinner, perfect for our traditional Friday movie night. The 'guac' was my favorite part of the meal, and I hope you'll consider crafting your own-- with fork in hand.

Pumpkin Cup-Muffins

'Tis the season for everything pumpkin, and-- thankfully-- Hannaford (and all other known grocers) have finally stocked up. I grabbed two cans the first day I saw them, and I plan on stockpiling soon.

I decided to revisit my cup-muffin recipe (a cupcake-like muffin/muffin-like cupcake) with this canned nectar from the Autumn gods, and I was not disappointed.

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I started with a sugar-free white cake mix, a can of pumpkin puree, and a little water. I mixed the three ingredients together, adding water as needed. The end result was a mixture about the thickness of, say, creamy mashed potatoes or squash. (When I eventually 'poured' it into cupcake papers in my muffin pan, I had to use my finger to gingerly coax it out of the ladle.) I added chopped walnuts and some cinnamon and nutmeg. I didn't measure, of course, but I would recommend a tablespoon or two, depending on how deep your love of cinnamon and nutmeg runs. Mine needed to run a little deeper on this recipe, so next time I will ere on the side of excess.

I plopped (really a more accurate term than 'poured') my batter into cupcake liners until all of the available muffin wells were full to the top of the wrappers. I threw a few unsalted sunflower seeds on top (I find killer seeds at Trader Joes) for added crunch and flavor. I baked them according to the temperature and time listed on the box; the temperature was fine, but because the pumpkin is so wonderfully moist, they needed to bake substantially longer. I let mine go an extra ten minutes, and they're still ridiculously moist. On the one hand, that enhances their deliciousness; they have a sticky top, as though coated in a glaze. On the other hand, they are messy to eat. That said, I would suggest baking them until they meet your specifications.

Dear me, these are heavenly. The flavor of the white cake still comes through, but the pumpkin is undeniable. With the added texture of walnuts and the earthiness of the sunflower seeds, these cup-muffins are, by far, one of my favorite desserts/snacks. And I don't feel the least bit guilty eating them-- with or without fork in hand!

Mom's Chili

Of the recipes my mom used regularly when we were growing up, chili "con carne" is probably her most prolific. I, in fact, have made it so many times that I don't need the recipe anymore. Over the years, I have tweaked the dish to make it a little healthier, but the flavors remain the same. It is the chili against which I judge all other chili.

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Mom's Chili:

One pound ground beef (I use ground turkey/chicken or small diced turkey breast.)
One large can crushed tomatoes (I used tomato puree and usually prefer crushed.)
One regular can red kidney beans (B&M are, by far, the best.)
One regular can diced tomatoes (You want the texture.)
One small can tomato paste
One cup beef stock/bouillon (I omit the paste and stock)
Two tablespoons red chili powder
Two tablespoons garlic powder
Salt and black pepper to taste
Two tablespoons oregano
1/2 teaspoon red pepper flakes (I use very little. Add more if you want.)
Diced onion (medium or large)
Diced green pepper (I omit because I do not like cooked green peppers.)

Mom's chili starts with onion and green peppers sauteed in a bit of oil. When they become translucent, add the meat. The original recipe calls for ground beef, but since Ram doesn't eat beef, this is not an option for us. For years, though, I've substituted ground turkey. It tastes fantastic either way. The picture above, though, features a finely diced turkey breast (because we recently saw a program on the additives and unwanted parts that can be ground into the ground turkey/chicken). It worked out fine in every case.

When the meat is cooked through, add a little bit of the stock (or just water, in my case) and the spices. Let the flavors cook together for a while. I actually like to let the base catch on a bit. At any rate, letting it work for awhile allows the meat and the veggies to absorb the rich spices. When you're ready, add all of the other ingredients. Let it cook for at least twenty minutes (the longer, the better), stirring occasionally.

I serve Mom's chili with bread of some kind: warmed up Italian bread or corn bread (seen in the background of the photo above). Frankly, it's delicious with or without the side of bread. And this time of year, when the leaves are changing color and the air is biting at our skin, this dish is the perfect, spicy comfort food. I hope you'll enjoy it with fork (and spoon!) in hand.

Salmon with Pasta Salad

Ram is a big fan of fish. I am not. But in our quest to diversify our diet and to reduce our meat consumption, I'm putting more effort into fish- and seafood-centered meals.

In my years of watching Food Network, I've learned a thing or two about cooking fish. But, per usual, I attacked this meal with no recipe, just some techniques I stored away in my gray matter.

I started by rubbing a half-pound piece of Atlantic salmon with a packaged spice mix. This one is intended for salads and features (as far as I can tell) dried celery, garlic powder, and sesame seeds, as well as a few other things. It's orange, anyway, so I suspect paprika and/or chili powder, though the flavors are not strong. Essentially, I was looking for some light flavors. I prefer the flavor of my seafood (and Ram's fish) to take center stage. A second night, I prepared a simple marinade of a tablespoon canola oil, minced garlic, ginger pa5ste, black pepper, and the juice of one lime. That was a fabulous flavor combination too. Both weren't too heavy and allowed the subtle fish flavor to remain.

The next step was to sear the fish. I wanted to do this to seal in the flavor and to create a nice crust on the fish. I heated a pan over medium heat until a drop of water Sizzler on its surface. I dropped in a tablespoon or two of canola oil and places the fish flesh side down. For a couple of minutes, I let it sizzle. Then, I turned the fish over, just to quickly toughen the skin side. A minute later, I put the fish on a cooling rack atop a baking sheet and baked it for about twenty minutes at 350-degrees. Ram likes his fish well done with no pink. If you prefer yours less well-done, bake it a little less.

This is a tecnique I will use over and over because the results were perfect. As I continue to develop my palate, perhaps I'll dine on salmon. For now, I sauté shrimp in the same spices and call it good. Either way, I hope you, too, will venture into new food territory with fork in hand.

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Moroccan-Inspired Chicken

A few weeks ago, I purchased chicken legs on sale at Hannaford. I know chicken can be prepared about ten thousand different ways, but I also know it's easy to fall into a flavor rut when you find one you really enjoy. Ram and I have been enjoying Spicy Chicken Legs since we first tried them in July, but I wanted to bring something new to the table-- literally. With left-over couscous serving as inspiration (as well as a random bag of raisins in the cupboard, left over from vegetable korma), I decided to attempt chicken legs with a Moroccan flare.

My first step was to determine a flavor profile for my dish. I Googled "traditional Moroccan spices" and discovered that a lot of the flavor comes from basic spices like cinnamon and nutmeg. Armed with this information, I added the spices to my grocery list and committed myself to attempting a new dish.

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I started by removing the skin from the legs. We are not eaters of chicken skin in our house, and there's plenty of nutritional data to support our decision. I patted the legs dry and dusted them with a combination of cinnamon, nutmeg, and black pepper. I wasn't sure how strong the flavors would be, so I went light on the dusting. In the future, I would lay it on a little thicker.

I heated a tablespoon of oil in a chicken fryer and seared the legs, transferring them to a square baking dish when they attained a nice brown color. I smothered them with a can of tomatoes (no salt added!) and baked them for about thirty minutes. The legs, of course, were juicy (the number one reason to cook with them, as far as I'm concerned), and the flavors were tasty. With the addition of the tomatoes, I think the spices could have been taken up a couple of notches. Ultimately, though, I was satisfied with my experiment.

I do need to be real. I know this was not Moroccan cooking. And, well, since most of us aren't trained chefs, a lot of what we do when we cook international cuisine is to approximate it, to hone in on a dominant flavor (or two) and give it a go. If it tastes good, eat it. If you go on Top Chef, by all means, apprentice under a great international chef. In the meantime, give this Moroccan-inspired chicken-- or another unusual flavor combination-- a whirl with fork in hand.

Eggplant Marinara

Ram and I are constantly evaluating our diet, and after conducting a little research on the cholesterol in boneless/skinless chicken, we decided to try for a more vegetarian (albeit about 50%) diet. I suppose the added benefit of this is an even greater increase in our fiber consumption, but I wondered if I could consistently make delicious meat-free meals.

Well, reader-friends, I'm happy to say that I have at least one meal nailed down. And I could eat it every day. It starts with baked breaded eggplant and ends with homemade chunky tomato sauce. It was super easy-- and even more importantly, super delicious.

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I started by breading my eggplant. I sliced the eggplant into circles of about half-an-inch thick. I laid them out and quickly arranged my dipping trio: flour; egg whisked with a tidbit of water; and whole grain bread crumbs tossed with black pepper and garlic powder. I dipped in that order: flour, egg, bread crumbs. We've all heard the advice: the egg needs something to cling to, so dunk your meat/vegetables in flour first, then proceed to your wet ingredients, followed quickly by your other dry ingredients. I can not stress how well this worked for my baked eggplant! It was truly fantastic.

I laid my eggplant out on a baking rack atop a cookie sheet. I used cooking spray to ensure they wouldn't lose their coating on the dismount. This method allows the hot air to circulate around my eggplant, browning and crisping up all sides. I baked them for about 25-30 minutes at 300-degrees. I'm not sure what the science of baking eggplant is, but this left them with a little bit and no sogginess.

To top my eggplant, I wanted to create my own marinara sauce. I started by sauteing onion and garlic in a little bit of canola oil on low heat. When they turned translucent, I added three chunked-up Roma tomatoes. I tossed in a little bit of black pepper and about a quarter-cup of canned tomato sauce (not pasta sauce this time, just the plain tomatoes, pureed). When this cooked down, it was rich, and delicious. (I added a handful of chopped spinach for added nutrition and color. It seems to me that this is a great idea for tricking picky eaters into eating things they would ordinarily avoid.)

The final dish was incredible. The hot eggplant had an earthy bite, its outer crust golden brown and slightly nutty. The tomatoes were authentic, savory, and rich. Knowing that I controlled every ingredient and that it was in line with our attempt at eating a more vegetarian diet made the meal that much more delicious. Truth be told, I think anything swathed in that tomato sauce would have a hard time escaping my insatiable stomach.

Whether you're looking to add more vegetation to your life or you just want to try something a little different, I promise you this recipe will deliver-- with fork in hand.

Apple and Onion Stuffed Chicken

I am excited about this recipe because it is a spin on a previous post, Apple Juice Chicken. Even more exciting than the spin-off is the fact that this dish removes the empty calories from the apple juice and replaces the flavor with diced apples-- added fiber! The flavor notes (as they say) are the same, and I appreciate the substitution to increase the health of this dish.

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The first thing I did to create stuffed my stuffed chicken was build the stuffing. I finely chopped a small onion and cut a medium apple into a small dice. I tossed them in a bowl with about a 1/4 cup of whole grain bread crumbs, black pepper, and garlic powder. I added just a teaspoon or so of liquid and let it rest for a minute. The liquid, mixed with the rest of the stuffing ingredients, creates a slightly thick consistency, the ingredients holding together better.

While I let the stuffing set, I laid out two boneless, skinless chicken breasts. I took a sharp knife and held it on its side, with the blade horizontal. I found this thicker side of the breast and slid the knife in carefully. The idea is to create a pocket in which to stuff the chicken, so be sure not to slice through the opposite side completely. In the end you should be able to gingerly unfold the chicken like a book.

At this point, I seasoned the outside and the inside of the chicken. I dusted it with black pepper, garlic powder, and rosemary (because I had it in the cupboard and because its earthiness is a good compliment to the apple). Then, when I was satisfied with the dusting, I used my hands to stuff the chicken, making sure that the top could still cover the stuffing. The idea now is to stuff the chicken but still try to maintain the chicken's form.

I heated a frying pan and sprayed it with Pam cooking spray. I just wanted to sear the top and bottom of the chicken. I had to be pretty careful not to let the stuffing fall out, but it was actually stayed together better than I expected. When both sides were seared, I put them in a baking dish, covered them with the remaining stuffing, and baked them for an additional 25-30 minutes (depending on the thickness) at 350 degrees.

I served the chicken with rosemary/black pepper/garlic powder rubbed red potatoes, cut into large chunks and baked at 350 degrees for thirty or so minutes (until the turn brown and soften). I also steamed some corn on the cob, because when it's the end of summer, I just need to eat more corn on the cob. It's compulsory.

This dish was an evolution. It took a technique (stuffed chicken) and some tried-and-true ingredients and resulted in a fiber-filled, lean protein dinner that Ram and I thoroughly enjoyed. I hope you'll give it a try-- with fork in hand.

Banana Cup-Muffins

I don't bake. My sister is the baker in the family. But I'm more well known for my "brownie biscotti", created only when I over-cooked brownies by twenty minutes. I am also notorious for under-cooking... everything that is supposed to emerge from the oven hot, steamy, and, well, cooked. But I had a hunkering for cupcakes/muffins, so I made up a recipe. This could certainly have been a recipe for disaster.

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I went to Hannaford looking for white cake and canned pumpkin. Unfortunately, there seems to be a shortage of canned pumpkin in Chelmsford, MA. I decided to purchase a yellow sugar-free cake mix and use a couple of thoroughly brown bananas we had sitting on the counter at home. I've made chocolate cupcake/muffins with pumpkin before; it allows you to bake without eggs and oil, two ingredients many of us are trying to omit from our diets (i.e. Ram and me). I figured banana could mimic the consistency of pumpkin, so I decided to give it a shot.

I literally poured the pouch of cake mix into a large mixing bowl. I added the two bananas, which I smooshed a little in my hands on the way into the bowl. I also added about 3/4 cup water. A minute or so of mixing, a sprinkle of cinnamon and nutmeg, and I was ready to load up my muffin pan. I only made twelve cup-muffins (I've invented this name for the delight that is a cupcake with muffin qualities and/or a muffin with cupcake consistency), so I essentially filled the muffin pan. I baked at 350 degrees for 15-20 minutes.

They were so delicious. Sugar-free, oil-free, and egg-free never tasted so good. And I loved the slightly-doughy texture. Cook them a little longer if you want a dryer, potentially-fluffier cup-muffin. And while these are wonderful eaten directly out of the pan by hand, you can also enjoy them with fork in hand. You won't regret it.

"Gourmet" Chicken Nuggets & Potatoes with Lemon Sauce

Well, blog readers, as you can see, it's getting more difficult to blog now that I am back to work. But I promise I am still cooking, and I strive to blog more. This I pledge to you!

Tonight's post is brought to you by my blog-absence-guilt. I have wondered how people make great sauces, so I designed this meal, first, as an excuse to make a sauce. I started the sauce with a cup of chicken stock. I let that come to a simmer in a small chicken fryer, then I added lemon rind (shaved over a grater-- I'm still waiting on a microplane) and squeezed in all the lemon juice I could. I added a bit of black pepper and a quarter teaspoon of minced garlic. I let all of this combine, using my hand to waft the smell toward myself like a fancy TV chef. When it smelled right and the liquid was starting to reduce, I whisked in a little corn starch and let the whole thing thicken over a very low heat. It came to the consistency of a gravy, and I was pretty proud of myself. The flavor, when we finally ate, was tart and lemony. Because we're trying to reduce our salt and oil intake, I didn't add any salt. You might want to add salt to taste.

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I wanted to pair the "fancy" potatoes with something spicy and (more importantly) easy. I decided to take the chicken breasts I'd thawed in the fridge all day and cube them. Then I tossed them with a "gourmet" bread crumb mixture: whole grain bread crumbs, fresh cracked black pepper, and a mix of lemon and herb spices (a Hannaford Inspirations mix I had in my cupboard). You can add anything you like-- including a salad dressing or taco spice packet. The point is to flavor the bread crumbs so much that you might not need a dipping sauce. (Hey-- I'll cut calories and salt wherever I can!) Bake your homemade chicken nuggets for 15 to 20 minutes at 350 degrees. It takes about the same amount of time as slicing open a frozen chicken nugget bag and arranging them on the pan-- but it's all natural. PS: It's also delicious!

I hope you'll give one or both of these recipes a try. Enjoy-- with fork in hand.

Eggplant Lasagna

I love lasagna. The pasta is indulgent, the sauce is tantalizing, and the fillings... well, they can be just about anything you like. I have made lasagna with ground turkey, mixed vegetables (including carrots, summer squash, and zucchini), and eggplant. The last in that list is the last one I made, and it is featured here.

Eggplant is a delicious vegetable that, when carefully cooked, retains a bite and can serve as a protein fake-out. I love the bite that roasted eggplant has, and I love its flavor. Eggplant is umami-- this Japanese word for food that tastes earthy and savory. Combined with a rich tomato sauce, little else is needed to create balance on the palate. And, frankly, eggplant lasagna could not be easier.

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For my lasagna, I started by getting some water on to boil. Because I was only making my lasagna in a bread pan (my mom gifted us a beautiful Paula Dean casserole for our wedding), I only boiled enough pieces to make a four- or five-layer lasagna. You can easily expand on this recipe by increasing a little of everything.

As the water came to a boil, I put a dry, nonstick chicken fryer (any frying pan will do) on to warm. I cut my eggplant (a fairly small one, as it's just the two of us) lengthwise, into long ovals (once their cut) about half and inch thick. You can certainly cut yours a little thinner if you prefer a well-cooked and softened eggplant. I seasoned the sliced eggplant pieces with cracked black pepper and garlic powder, then I proceeded to heat each piece, on both sides, until they were very slightly softened and slightly browned. I set them aside for layering later.

When the lasagna noodles went into the boiling water, I used the same chicken fryer to heat some sauce. Now, I know no one makes sauce from scratch these days, but I like to attempt a fake out. I started with a little canned pasta sauce in the bottom of the chicken fryer, then I added a small can of stewed tomatoes. I tossed in a few spices (I had fresh basil in the fridge, so I threw that in, too) and let it cook down for about ten minutes over low heat.

When all of the components were hot and ready to layer, I sprayed the breadpan with cooking spray. I always start my layering with a very thin layer of sauce on the bottom of the pan, then layer a lasagna noodle, thin layer of sauce, eggplant, layer of sauce, noodle, etc. Repeat until the pan is full or until all of your components have been used. Using a thin layer of sauce between each layer is a way to sort of steam the eggplant while it's in the oven. As you know, most lasagna recipes call for copious amounts of cheese. I forwent the cheese, and the most noticeable problem was that the pasta slid around and I did have some trouble maintaining the layers when I cut into it. If you want cheese, add it to your heart's content. If you're looking to reduce the cholesterol and fat in your diet, leave it out, and just be extra gentle when slicing and serving your dinner.

I loved this simple meal. It has just a few components, but it has loads of flavor. Plus, for me, pasta is a comfort food. Adding thick layers of eggplant and tomatoes makes me feel like I'm breaking all the carbohydrate rules without sacrificing nutrition. I hope you'll enjoy it with fork in hand.

Stuffed Turkey Loaf

Today I bring you a special-edition meatloaf: stuffed with delicious green herbs and spinach. It is simple and delicious. It is also healthy.

I saw a picture of a stuffed turkey meatloaf in a "Cooking Light" cookbook my mom purchased for us. I decided to give it a try, then proceeded to close the book. You know I'm not much for recipes.

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I mixed some ground turkey meat with half a cup of whole wheat bread crumbs, a tablespoon of garlic powder, and a small amount of tomato sauce. I kneaded it just long enough to incorporate the ingredients, then I patted it out on a piece of plastic wrap, making a rectangle about six inches by eight inches. When I had the desired shape, I covered the entire thing with chopped fresh spinach and basil. I then used the plastic wrap to roll the meat, keeping the greens tucked inside. If you've seen someone roll sushi, you know the technique. I was able to keep a tight hold (and a tight roll) in the meat by sort of sealing it with the plastic wrap. When I was finished, I turned the meatloaf into a bread pan (sprayed liberally with cooking spray) and brushed a little tomato sauce on top. I baked it for about 30 minutes at 375 degrees.

I served this delicious and juicy meatloaf with mashed carrots and russet potato, mixed with a little garlic and tiny bit of tomato sauce. It was simple and hit all the right flavor notes. It was a simple way to incorporate a little more fiber (and a ton of flavor) into an otherwise typical dish. I hope you will enjoy it with fork in hand.

Apple Juice Chicken

This dish was basically my mother's signature dish when we were kids. It was, by far, the most complex, "fancy" meal on her menu. We coined the name "Apple Juice Chicken" ourselves, but the recipe originally came from my Aunt Donna, I believe. Now, I'm claiming it as my own.

Apple Juice Chicken is breaded and baked chicken topped with a thick sauce of breadcrumbs, apple juice, and onion. Here's how to make it.

Start by cleaning chicken breasts, removing the skin and fat. Then, in one bowl, wisk an egg or two with a touch of water to create an egg dip. In another bowl, mix a couple cups of unseasoned or seasoned breadcrumbs (I found whole wheat breadcrumbs!), a tablespoon each of garlic powder and oregano, and some grated parmesean cheese (straight out of the shaker!). You're going to coat the chicken in egg, then roll it in the breadcrumb mixture until all of the chicken is covered. Placed the crumbed chicken in a baking dish (a casserole dish of your choosing). Be sure to spray the casserole dish for easier clean-up!

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You're going to bake the chicken for about fifteen minutes. While that's happening, mix the remaining breadcrumbs (add more if you need to) with some apple juice until you have a loose, runny sauce. Toss in onions. After the fifteen-minute bake, pull the chicken out, and pour the apple juice mixture over the chicken. Bake for another ten to fifteen minutes, until the chicken is fully cooked.

For me, this dish always brings me back to my youth. In fact, I often cook it for family gatherings where my brother and/or sister will be present because I know how much all of us like it. But, here's the rub. When we were kids, my brother liked his chicken without any topping, so Mom baked his breaded breast separately. My sister, alas, did not like the onions but did like the apple juice mix, so Mom always left a breast with no onion. Thankfully, this is not a difficult recipe to problem-solve, if you have picky eaters. To this day, when I make Apple Juice Chicken during my visits to Florida, I have to make it three ways because my sister still doesn't eat the onions, and her husband likes his breaded chicken naked of the sauce.

What I love about this dish, besides the memories it brings back, is the fragrance of the warm apple juice and the crunch of the onions on top. It's a sweet, flavorful way to serve chicken, and most of us have the ingredients in our cupboards and fridges right now. If you're looking for something new, give this a try. And let me know what you think-- with fork in hand.

Indian Samosas

This is the blog you've all been waiting for! Or, well, this is the blog I've been waiting to write, and I hope enjoy it.

A ubiquitous Indian staple is the samosa. A samosa is a pocket of dough filled with vegetables or meat (and Indian spices, of course) that is fried and served with chutney or a sauce of some kind. Like the other Indian dishes I've attempted, samosas are more about technique than they are about prescribed fillings and flavors.

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I've wanted to make samosas for a while because I know they are something Ram misses from home. I also love anything I can eat with my hands, and samosas are perfect finger food. Besides those two suitable reasons, I also wanted to make samosas because they seemed hard to do, and I like a culinary challenge. I am sharing my strategy for making samosas and hope they'll seem more user-friendly for all of us.

Samosas have a couple components (dough and filling) and several steps. They are time-consuming, but the good news is, you can prepare the components ahead of time and finish them pretty quickly if you're, say, not graced with a few hours of dinner prep.

Step one of making samosas is to make the dough. I put about 3/4 of a cup of all-purpose flour into a mixing bowl and added a tablespoon of canola oil. I then added water slowly, mixing with a fork just until all of the flour was combined and formed a ball in the bottom of the bowl. When that happened, I turned the dough ball out onto a floured surface. (You might notice that my samosas look like they're made with whole wheat flour. That's because I ran out of all-purpose and had to knead on whole wheat. I noticed no problems with this regarding consistency or end product, so feel free to use whatever flour you like.) I kneaded the dough for about four minutes, forming a stiff ball. I left it to set for thirty minutes.

Step two for me was making the filling. After researching samosa fillings, which can range from veggie to ground meat, I decided to use one of my favorite foods: mashed potato. I boiled one large, peeled russet potato (they were on sale at Hannaford this week!) until the flesh was easy to pierce with a fork. I drained them fairly well, then dumped them into a mixing bowl. I added some frozen peas (a traditional Indian samosa filling) and mashed the peas and potatoes with my fabulous masher. I wanted to add spices, but I didn't want to add raw spices; I find raw Indian spices to be grainy and not as delicious as when they are processed somehow. Most Indian cooks fry their spices in oil, often grinding them themselves, too. But you know me: I've got to cut out the oil whenever possible. So I put half a teaspoon each of garlic powder, black pepper, red chili powder, and masala*, along with a quarter teaspoon of ginger paste (because that stuff is potent!) into a small frying pan with a few tablespoons of water. I let the spices cook into the liquid over low heat, until it was the consistency of a gravy. I let it simmer for just a minute, then added it directly to the mashed potatoes. I stirred it all together, and the aroma was fantastic. If you've ever stepped into an Indian grocery store, you know the smell.

I set the filling aside, just letting it rest at room temperature. It was time for step three: rolling out the dough. I kneaded the dough ball for another minute, then divided it into balls just slightly smaller than golf balls. I rolled out each ball with a rolling pin until the dough was flattened into a 6-inch circle (or sort-of-circle, since I'm not a great roller). I cut each circle in half, so I ended up with a bunch of semi-circles.

Step four: I took each semi-circle, one at a time, and placed about two tablespoons of filling on one half of the semi-circle. I left dough around the edge, and, using water that I dabbed on the edges of the dough with my finger, folded over the open side of the semi-circle. I used my fingers to pinch all three sides shut (two sides end up being straight, one is curved). When all of my samosas were filled and pinched, I placed them on baking sheets. I chose to bake my samosas rather than to deep fry them. Again, I wanted to reduce oil as much as possible. I baked my samosas for about twenty-five minutes on 300 degrees. They came out hot, and the edges were crunchy and delicious. I served them with a bowl of tomato sauce for dipping.

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I made these treats for Ram on Raksha Bandhan, an Indian holiday. Being so far from his family is hard for Ram, especially on holidays. Making this treat for him required some work and time for me, but it was important to recognize the day. He said I was "blowing [his] mind" with the samosas, and that made it all worth it.

The techniques required to make samosas are not difficult. Any dish that requires multiple steps and a span of time is intimidating, but by breaking it down into manageable steps, I was able to successfully execute this special Indian dish. I would be happy to make them again-- and to eat them again-- with fork in hand.

*FYI: Masala is a common component of Indian dishes. It is essentially a mixture of Indian spices-- but the mixture varies from masala to masala. Ram and I had a few different masalas in the cupboard, but I opted to use one that smelled like it had a little cinnamon in it. Just choose the masala you like best.

Chicken Salad in a Pita

Last week I was in Maine for a pseudo-reunion. My sister, brother-in-law, and niece voyaged up from Florida, and my aunt, uncle, and little 2nd cousin drove in from western New York. The house was hopping! That said, I did no food blogging. For those of you who noticed, I apologize.

But I'm back now, and I'm ready to give you a little more TLC. I'm starting with a simple chicken salad sandwich, which takes very little elbow grease and absolutely no finesse. Because I know we all have those days.

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For once, I think the picture does this meal justice. I served my chicken salad on a low-carb whole grain pita and topped it with diced cucumbers and carrots. The cold crunch of the vegetables acted in contrast to the softness of the chicken, and I think mixing textures and temperatures is a simple way to excite your tastebuds.

My chicken salad starts with a parboiled chicken breast. I boiled my chicken breast for about twenty-five minutes. The touch test works on parboiled chicken, too, so when you think it's done, pull it from the liquid, let it cool for a second, and give it a nudge. This is your only cooking method for this chicken, so it needs to be fully cooked. Give another bath if you're not sure. Or slice into the thickest part to check. That breast needs to be white from top to bottom; if it's pink, it needs more time in the pot.

When the chicken was cooked, I pulled it out, patted it dry a bit, and set it on a cutting board. You want this chicken to cool before you start hitting it with mayonnaise, so give it some time. Place your chicken in the refrigerator. To speed up the cooling process, cut it into cubes and then stick it in the fridge.

When my chicken was cool to the touch, I added a tablespoon of mayonnaise (FYI: I'm not a mayo fan, so if you are so inclined, feel free to add more), a teaspoon of minced garlic, a ton of black pepper (to taste, meaning: as much as you like), a little salt, and some finely diced onion. If I had had celery in the fridge, I would have added that too. Mix it all together. Give it a taste. If you like it, leave it. You can serve it right away or let it sit covered in the fridge for a bit. One chicken breast served two pitas plus a topping for Ram's salad the next day.

I'm not a fan of chicken salad, usually. That mushy, mayo-y, sort-of-light-brown stuff my mom bought when I was a kid turned me off instantly. But I have learned to like chicken salad when it contains some other things-- when it's actually a salad, not just pureed meat. A lot of people add cut grapes and walnuts to theirs, and for me that's acceptable. But whether you like it plain or fancy, chicken salad is a fairly low-fat/low-cal summer (and year-round) staple. Enjoy-- with fork in hand.

Vegetable Soup

As you know, I've made it my mission to squeeze as much fiber into our diets as possible, and one delicious way I've been doing that is be starting every meal with a bowl of homemade bean soup. It's super-easy, as all soups I've encountered are, and the variations are endless. And on those evenings when the entree is taking a little longer to cook than expected, the soup is a great way to pacify our stomachs. An added benefit: I've read several articles that cite research proving that starting a meal with soup fills our stomachs and encourages us to eat fewer calories when we dig into the entree. I do love to reap multiple benefits from one easy task.

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I start this soup by soaking (overnight) half a bag of a sixteen-bean mix. I choose to soak my own beans because a) it's cheaper than buying several cans and b) it's healthier! By soaking dried beans, I can ensure that no salt or preservatives have seeped into the beans before I get to them. For me, that gives me a level of peace of mind. And soaking the beans is as simple as it gets; remembering to do it the trick.

When I'm ready to assemble my soup, I always start by sauteing a diced onion and chopped carrot. If I regularly had celery in the house, I would use that too. It's the holy trinity of French cooking! But I am not generally a huge fan of celery, so I almost never keep it in the crisper. I saute the onions and carrot until both become a little soft. Then, I add spices. Remember that we're building a soup, so add enough spices to sufficiently flavor the entire pot when it's full of stock. I usually use black pepper, garlic powder, oregano, basil, and chili powder. By cooking the spices with the vegetables, I am deepening the flavor of the base of my soup. And since I'm going to reheat this batch of soup over the course of the week, the flavors need to be strong.

Once I've incorporated the spices, I add my beans and give them a minute to heat with the rest of the base. At this point, the kitchen smells fantastic; it's near-instant gratification! When the beans are heated up, I add six cups of water. Now here's the deal: I make one batch of soup for the week, ladling out two bowls each night, and reheating before we have dinner. Every night, I add more water to the pot order to stretch the soup. I also add more spices every night to make sure it doesn't taste watered down. Making a big batch on, say, Sunday afternoon lasts us until Friday evening. If you've got a larger family, you may want to make a bigger batch at the beginning of the week. Or, if you're more inclined, make a big batch of your base (minus the stock) on one day and just use it as needed during the week, adding stock as you go. Whatever works for your schedule and family is what works.

I let my soup boil for at least twenty minutes. I add a few chicken bouillon cubes to make the stock richer and because I like the slight saltiness that it adds. If you want to keep your soup vegetarian, add vegetable bouillon cubes. Simple.

You know how to serve up soup, so I won't get into the mechanics of ladling. But one thing I discovered that I love is adding a couple of croutons to the bowl. When they absorb the stock, I melt with them. It's such a delicious bite!

Adding soup to your menu (especially one packed with nature's miracle food: the bean) can stretch the rest of your food budget and will add fibrous nutrition to your diet. Besides that: it's delicious and comforting. Enjoy-- with fork (or spoon) in hand.

Cranberry-Glazed Chicken, Squash Puree

Since my successful venture into butternut squash soup, I've been itching to create more meals using this wonder of the frozen food aisle. I thought about the food pairings I've seen in restaurants and had in my own life. I kept returning to the realization that one of the only times my family has squash is for Thanksgiving dinner, so I decided to pair it with an icon of America's iconic holiday: cranberry sauce.

I have read about or seen cranberry glazes on chicken, so I decided to give it a try. I purchased a can of whole cranberries sauce, which I do not ordinarily like. But since the sauce itself doesn't exactly fall into the realm of "health food", I decided that, at the very least, I could maintain some of the integrity of the berry. I also picked up chicken breasts and a bag of frozen butternut squash.

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I started by making my butternut squash puree. This time, I added almost no liquid because I wanted it to maintain some thickness, since it was serving as the base of my chicken. The boiled squash chunks are pretty moist, anyway, when they're pulled from the boiling liquid, so I didn't need to add more than a spoonful of the liquid when I pureed it in my blender.

Next, I prepared my glaze. I added four tablespoons of cranberry sauce, a tablespoon of water, and some lemon juice and grated lemon rind to a small saucepan. I turned the heat low and let it all cook together. Soon, it was bubbling away on the stove-- and smelling delicious!

I simply baked the chicken breasts, which I dusted with some black pepper. I placed them on cooling racks atop a cookie sheet so that any drippings stayed away from the lean breasts. I cooked the chicken at 350 degrees for about 25 minutes, occasionally smearing the glaze over the chicken, a spoonful at a time. When the chicken was firm to the touch, I plated up my newest creation.

The puree was a soft, comforting accompaniment to basic baked chicken, and the tartness of the cranberry glaze provided a great contrast to the squash. If I serve this again, I will probably marinate the chicken a bit before hand and serve it sliced over the puree, for ease-of-eating. But the flavors balanced exactly the way I was hoping. In the future, when you think about a particular ingredient or flavor you want to use in a dish but aren't sure how to pair it, think about your own food experiences. Have you seen this ingredient on a menu? On a friend's dinner table? In a recipe book? Then, spin the flavors your way, and enjoy with fork in hand.

Noodle Stir-Fry

Well, folks, it's time to debut one of my favorite dinners to make and eat because it's both easy and delicious! I call it a noodle stir fry, and it's pretty much foolproof. Which means: when I am tired and not channeling my inner Rachael Ray, I can still pull this one off.

I start this meal by marinading some sliced or small-chunked chicken in about a 1/4 cup of low-sodium soy sauce, a little minced garlic, and chopped ginger. You know what I always say about marinading: if you've got time, do it. If you haven't got time, proceed with the dish anyway. Marinading chicken infuses it with the flavor a little more thoroughly, but when you're pressed for time, I'm betting you won't notice. In the past I have used chicken breast for this dish. This time, I used chicken thigh, and I preferred it. The thigh meat stays juicier and more tender than chicken breast, and I love the way it cooked up in this recipe. Every bite was moist and soft.

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Unlike virtually every other time I've sauteed meat, I chose to cook this meat in a little water in the bottom of a wide-bottom pan. I know that thigh meat can be a little tough to cook, and I also wanted to make sure my stir fry had some liquid to steam later in the process. So I put about a half-inch of water in the bottom of my chicken fryer, let it get to simmer, then added my chicken. I put the cover on and let it steam for about ten minutes, stirring occasionally. In the meantime, I started some thin spaghetti to boil (I actually prefer angel hair for this recipe, but when you have spaghetti in the cupboard already, you use spaghetti).

When the ten minutes of meat steaming are up, you'll have a pan of light brown-colored chicken and some liquid. At this point, I added diced carrots (two large carrots) and about a cup-and-a-half of frozen broccoli. For future reference (and for your reference), wait a while before adding the broccoli. Mine was mushier than I like. Cover and cook the chicken and carrots for about five minutes, then add the broccoli for another five. Remove the lid and let the liquid cook down for a minute or two. Finally, add the drained spaghetti and toss, keeping a low heat. I love pasta tossed directly with its topping. I think cooking in the juices for a minute adds to the flavor of the pasta itself, so I try to use this technique whenever possible.

As a final touch to this dish, I added some thinly sliced romaine lettuce. I think adding lettuce to a noodle stir fry sounds odd, so I imagine you do, too. But at Penang, a fabulous Malaysian restaurant in Boston, I was served Singapore rice noodles with lettuce stirred in, and the contrast of texture and flavor was really cool. Imagine biting into a fork of hot noodles, soft carrot, and tender meat, then a piece of cool, crunchy lettuce. It's a great experience.

But, if you don't believe me, skip out on the lettuce. You will enjoy this noodle stir fry with or without it, assuming that you're eating with fork in hand.

PS: If you want to keep this vegetarian, skip the steaming the chicken step and throw in a ton of veggies instead. This one change takes the dish from carnivore-friendly to vegetarian-friendly in one easy step!

Black Bean & Potato Veggie Burgers

Well, you win some, you lose some, right? This is a case of losing some, unfortunately. I had the ambitious idea of making homemade veggie burgers, a compilation of veggie burgers I've had before. I didn't bother with a recipe (I almost never do). Maybe this is one time I should've consulted foodnetwork.com.

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My vision for the veggie burger was to combine smashed potatoes and black beans, quickly pan-fried in a tiny bit of canola oil. Unfortunately, the potato and black bean mash was too mushy. It held up to the frying, certainly, but when stuck in a pita with some lettuce and mustard, it just didn't hold up the way I was hoping. Perhaps, though, I'm being a little too critical. When I think about the veggie burgers I've eaten in my day, most have fallen apart or had a dubious texture, at best.

But my burger, sadly, lacked the flavor that I've come to enjoy in a good veggie burger. It needed some corn, roasted red peppers, maybe some rice. Whatever the flavor, it needed a little more.

I will embark on veggie burgers again. I'll survey some recipes and make it up as I go along, like I always do. But I promise you I will prevail-- with fork in hand.

Tomato & Spinach Stuffed Chicken

Stuffed chicken graces the menu of many restaurants, and it generally evokes a sense of fanciness. The chef cut open a piece of chicken, stuffed something inside it, then cooked it? That takes some time and effort, right? But the good news is, it's not that hard! Below is my rendition of stuffed chicken.

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The first thing you need to do is to decide what you're going to stuff inside that piece of chicken. I've seen chicken bursting with broccoli and cheese and ham and cheese. As you know, I'm trying to reduce the fat, salt, sugar, and calories in my dishes without diminishing flavor, so my version does not use cheese. Instead, I made use of some fresh vegetables: grape tomatoes, garlic, and spinach. I added all three to a small saucepan (with a tablespoon of canola oil) and let everything cook down into almost a chutney or salsa texture. If you recreate this dish, be sure to use more tomato and spinach than you think you need; both ingredients cook down to almost nothing with a little time. I let the cooked vegetable mixture sit and cool for a few hours, but you can certainly use it right away.

The next step (or the first step, if you're using a cold filler) is to butterfly and pound out chicken breasts. This might be intimidating, but here's the strategy I use. I set the chicken breast on a cutting board and find the thinner side of the breast. I carefully use a knife, sort of horizontally, to cut a slit in the thin side. Work the knife across the breast, stopping just short of the wider edge. You want to leave the edge intact. I find it helpful to peel the chicken breast apart gently as I'm cutting with the knife so that I can see the edge approaching and not cut through it. For stuffed chicken, it's essential that you not end up with holes, otherwise your stuffing is going to leak out.

Once you've made the cut, place the breast on a piece of plastic wrap, with another piece on top of it. Whack the heck out of the breast with a meat tenderizer (the flat side) or anything solid and flat. For this meal, I used a heavy ceramic mug. In the past I have used a small frying pan. You want to pound the meat in such a way that the thicker portions thin out and almost match the thinnest part of the chicken. You're also trying to create a nice, flat, wide surface on which to place your filling.

Once the meat is flattened, decide which direction you're going to roll your meat. Place the filling across the middle of the chicken perpendicular to the direction you're rolling it. When you've rolled the chicken, you may want to use a toothpick to keep it together. However, to brown and cook the meat, you'll need to remove or move the toothpick, so I opted not to use it. In a deep pan (my trusty chicken fryer, no less), I heated some canola oil (just enough to ensure the chicken won't stick). I placed the rolled pieces of chicken with the tucked end down (with the smooth chicken facing you). Brown both sides of the chicken (I seasoned the outside with black pepper), maneuvering it carefully so that your roll doesn't unfurl.

For my dish, because I used tomato in the filling, I chose to dump a can of stewed tomatoes (no salt added!) over the chicken and to let the meat cook in the tomatoes for about twenty minutes. The firm-to-the-touch test works for chicken cooked like this, too, so use it to determine when your chicken is done.

The side for this was simple: egg noodles tossed with some of the stewed tomatoes, spinach, and peas. I seasoned it with some black pepper and a pinch of salt. I thought the noodles needed a little more flavor, but Ram loved them. For my taste, I would probably add a little tomato sauce to the noodles, too, just to take them the extra mile.

When you learn the techniques to cook restaurant-style food at home (and when you've got the luxury of a little more prep time), you might find yourself having dinner in a little more often. Stuffed chicken has endless possibilities, so grab your favorite ingredients, and give it a try. You'll find yourself impressed with yourself with fork in hand.

The Picnic

What is more quaint than a picnic, I ask? The answer, of course, is "Nothing." And I think picnics should make a comeback. In a time when the economy continues to play a dramatic role in our lives, with most of us pinching pennies any way we can, picnics are a great way to "eat out" without depleting your bank account. And virtually any food can be picnic-friendly, assuming that it can be served and consumed at room temperature. I have started packing picnic lunches when I know Ram and I are going to be on the road, for two reasons. One, it's expensive to eat at a restaurant! When we drive from Massachusetts to Maine, we used to stop in Biddeford for dinner. It would easily cost us $20-30, about 1/3 of our weekly grocery bill! When I put it in that perspective, it's sort of hard to justify padding the pockets of Ruby Tuesdays while my pockets are empty. The second reason I started packing picnics is because it's the only way I can ensure my meals are nutritious (without tracking down nutritional information for the restaurant ahead of time).

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But the best reason for having a picnic is that it's fun. We are able to sit down, without a TV or Muzak blaring in the background, talking, eating, and relaxing. When we picnic, we tend to linger over the meal a little more than we do at home. We engage with our food, moving from bite to bite as if we have all day. Because if the setting is nice (i.e. beside the water in Rockport, MA, or at the tree-filled Visitor Center in southern Maine), we are compelled to enjoy it.

Some things to keep in mind when planning a picnic.

-- You want to pack foods that are delicious when served room temperature. I should confess that I like a lot of foods cold/lukewarm, so this is not a problem for me. For our last picnic, I packed my pureed butternut squash soup (in a Lock-and-Lock to prevent spillage), turkey burgers in pitas (wrapped tightly in aluminum foil), and vegetables with hummus (also packed in Lock-and-Lock because it stacks well, too). These foods kept well on the trip, but certainly there are some things that don't keep so well. I would be unlikely to pack, for example, lasagna because congealed cheese just isn't my thing. I would also hesitate to pack ice cream or popsicles, because those are dishes best served frozen.

But wait! There are storage and travel containers on the market that purport to keep your foods hot or cold for extended periods of time, so if you can't stand the idea of lukewarm pasta salad, there's a solution out there for you.

-- You want to remember to pack utensils. And napkins. And bottles of water/iced tea/whatever. When you pack your food up before heading out, take a minute to visualize the process of eating. What tools or condiments might you need? Does someone in your dinner party need milk to wash down his vittles? Maybe one of your kids is a neat-freak who needs to have clean hands at all times (not such a bad problem to have...). The idea is to have a simple, low-key meal out, but it's helpful to be prepared.

-- Believe me when I tell you that insects love picnics. If you're prone to becoming mosquito food, be sure to pack bug repellent, too. Just don't spray too close to the food.

-- Consider your location. Will you need a blanket to sit on? Should you bring sunglasses? Maybe you're going to the coast and you want to take advantage of some freshly-prepared seafood. Plan your meal around it! Preparing ahead in order to exploit your picnic location could lead to some great new memories.

I hope you'll consider picnic dining sometime this summer or fall. It's a great way to slow down, to soak in your surroundings, and to break out of your routine. Whether you're at the sea or in the mountains, picnics are meant to be fun and communal, relaxing and delicious, with fork in hand.

Onion-Smothered Chicken

When Ram and I dug into this dinner, we both groaned with every bite. This chicken had such a great flavor! It's an easy chicken dish, one you will want to make over and over again.

I started by sauteing chunks of a large onion in a little olive oil. I sauteed over low heat so I could draw out the natural sugars and so I wouldn't burn the onions. Let them work for about ten minutes, just until they've softened. Then, add a little minced garlic (or garlic powder if you that's what you have) and a few chicken breasts (lightly dusted with black pepper). Let the chicken breasts brown on both sides, but don't worry about cooking them through.

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Once the chicken is brown on both sides, add a cup and a half of water with a bouillon cube or chicken stock. Cover and let the whole thing cook over medium heat for twenty or so minutes (until the chicken is thoroughly cooked). Take the lid off with a few minutes to spare so that the liquid reduces. What you'll have is some simply seasoned chicken breasts in a rich broth of onion, garlic, and chicken stock. It melts in your mouth, and every bite tastes like so much more than it actually is. You will enjoy this with fork in hand.

Butternut Squash Soup

I wish I had been able to get a better photo of this soup, but I think no photo could do it justice. If you are a fan of squash, you must try this super-easy pureed butternut squash soup. Here's how I made it.

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Boil one bag of frozen butternut squash (I used Hannaford brand) and half an onion (roughly chopped) in a couple cups of water. Add a chicken bouillon cube or boil in stock to deepen the flavor if you want. I also threw in a couple cinnamon sticks because we had them in the cupboard. Add a table spoon of cinnamon to the finished product to achieve the same flavor. When the squash is soft, remove the pan from the heat. Let it cool for a half hour or so.

When the squash is cool, use a slotted spoon to drop the squash and onion (without the liquid) into a blender. Puree for ten seconds. If it looks like you need a little liquid to make the squash move, add it by the tablespoon. It won't take much liquid (if any) to loosen up the squash. Add some black pepper and puree until you achieve a smooth consistency.

I packed this soup up in a Lock-and-Lock (which don't leak!), along with turkey burgers and veggies with hummus for an easy picnic dinner. The soup was filling, flavorful, and 100% satisfying. A lot of people add some kind of cream to their pureed soups. Forgo the cream to get a dense and honest flavor. I'm telling you, this soup is to DIE for-- and super easy! You will enjoy it with (or without) for (or spoon) in hand. Trust me.

Indian Grilled Chicken

I like to incorporate foods with Indian flavors at least once a week, so that Ram has a taste of home (or something close to it). I found the inspiration for this dish on hannaford.com, where you can select from a number of recipes.

This dish is Indian grilled chicken. I used my George Foreman grill, which can burn the outside of whatever is on the grill, unless I open the cover a few minutes into grilling. The heating surfaces, I find, are actually too hot, and the outside of food cooks significantly faster than the inside. That said, I used the George Foreman grill so I could achieve the illusion of grilling. (For the record, the illusion pales in comparison to actually grilling.)

I marinaded this chicken in a mixture of plain yogurt and two tablespoons each of paprika, red chili powder, black pepper, and tumeric. I also threw in some cumin seeds and minced garlic and ginger. I put all of this in a large storage bag and threw in the chicken. I smooshed it (that's a technical term) around in the bag, coating all of the chicken, and kept the bag in the refrigerator. (To prevent potential leaking, I always put bags of meat/marinade in a container, like a shallow pan or a bowl.)

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I grilled the meat with the lid closed for a few minutes. I removed the lid and let it continue cooking until it passed the firm-to-the-touch test (about twenty-five or thirty minutes).

The carrots were mixed with some cilantro, onion, and lemon juice. I did let them marinate, since I had all day to prepare the meal, but they could be served immediately. If you're dying for a starch of some kind, basmati rice or even couscous would be great. We were going carb-free for the night, so I served this as-is. If you're in the mood for Indian food (or want to give it a first try), this is an easy-to-prepare dish that uses the spices without requiring the traditional cooking methods that, frankly, so few of us know anyway. I hope you enjoy with fork in hand.

Taco Salad

I love a good salad. To me, a good salad is all about flavors and textures. I can be happy with a bowl of romaine, as long as the dressing is one of my favorites. But I also love a salad of which every bite is a new combination of textures and flavors. As you know, I'm currently in the business of cramming as much fiber as possible into my menus, and a hearty salad is a great way to do that. I'm also in the business of making economical use of everything in my kitchen, and this taco salad (minus the shell) was the delicious result.

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I started with a quarter pound of turkey meat, which was leftover and frozen after turkey burgers a week before. I browned the turkey meat with some sliced onions, but I could tell it needed a little sustenance. I added a can of black beans, which I drained thoroughly. (Who needs the liquid the beans are packed in? It's loaded with salt and preservatives!) I added a little water, then I took the easy way out on this one (harkening back to Sandra Lee's old Food Network show "Semi-Homemade"); I used a fajita seasoning packet to flavor the meat. I chose the Ortega packet, which I mention for one reason: it was delicious! There had to be some kind of smoke flavoring in it, because it tasted as though the meat/beans had been smoking over pungent wood all day. Fantastic flavor.

Drooling aside, the rest of the meal was very simple. I loaded our plates with lettuce, added onions, (for Ram) tomatoes, (for me) a tiny bit of mozzarella cheese. I piled on portion of the meat, bean, and onion mixture, and I drizzled a little salsa over the top. The combination of flavors and textures was insanely good. For a simple and healthy salad, the result was totally satisfying.

If we had had tortilla chips on hand, I would have crumbled a few on top. But we didn't miss the minimal flavor a taco shell or chips would have added. Besides, the pay-off for leaving off the shells was a few less calories entering our bodies. I'll take all the help I can get!

If you're in the mood for salad that's kicked up a notch or two, give this a try. I promise you'll be happy as you dine with fork in hand.

Sweet & Sour Chicken

On Saturday, I started to panic (internally) a little. My tightly budgeted grocery list, purchased on Monday, was starting to thin out, and I was concerned that I didn't have anything to make for dinner on Sunday. I started to think about the handful of things I had still left in the refrigerator, and I decided that I'd keep it simple: baked chicken breast with a couple of fibrous sides.

Taking advantage of one of the sauces my co-workers gifted me back in June, I marinaded two chicken breasts (I took them off the bone) in sweet and sour sauce. I cooked them, like usual, on a rack atop a cookie sheet. I love that this allows the fat to drip away and the heat to circulate around the meat. After a short time marinading (even twenty minutes is acceptable, when you're trying to keep it quick), I put the chicken in the oven at 350-degrees for about 25 minutes. I use the old "press on the meat" trick to determine when it's done. You've probably seen chefs do this before: make a tight fist, looking at your down-turned thumb. Press the skin just above the last thumb knuckle. You should feel that it's firm with a slight give. If your chicken feels like that, it's cooked through. Of course, chefs also recommend letting your meat rest after taking it out of the oven, which lets the juices redistribute and the meat carry-over cook for a bit. These tricks really do work. I use them all the time, and I rarely overcook or undercook a piece of chicken.

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All that said, I cooked the meat for about 25 minutes, until I felt that familiar firmness. In the meantime, I threw some sliced potatoes in the oven as well. Because I also cooked the potatoes on the oven rack, I didn't bother to toss them in olive oil (which you would normally do to keep them from sticking to the pan). I just sprinkled them with garlic powder and a little dried cilantro. This means I added zero oil and zero salt to the potatoes-- and they were tasty!

The second side was my favorite part of the meal, actually. I added a tablespoon of olive oil to a frying pan, then threw in two handfuls of frozen corn, half a really finely diced onion, and a small head of broccoli, sliced and diced super-small as well. I saw Michael Voltaggio prepare broccoli in a similar way on Top Chef last season, and it looked great-- and easy! The small bits of broccoli mixed so well with the corn and onion, and some bits of the mixture caught on, giving the whole thing a delicious, rustic flavor. I loved every bite-- and saved the side dish for last so I could savor it.

This meal was borne out of desperation, but necessity is the mother of invention, right? I am convinced that if we use our imaginations (and, usually, a little more advanced planning), we can create home-cooked meals and avoid that drive-thru nonsense we all know we shouldn't be eating. But I know you're busy. This meal took thirty minutes to cook, plus twenty minutes of marinading (skip this step if you really want to, and glaze the chicken a couple times as it's baking), plus ten minutes of clean-up. That's one hour total. You can do it! I'll keep churning out easy-to-make, healthful, and budget-conscious meals if you'll keep giving them a try-- with fork in hand.

Grammy's Potato Salad

When I think of summer foods, I inevitably think of my grandmother's potato salad. It's one of those dishes that can never be replicated, despite the fact that I have helped her craft it many times. It comes, I think, from some pocket of the universe where my Gram's cooking (of a handful of things) is superior to all. I'm sure you, too, have a family recipe that comes from the same place: your mom's meatballs or your grandfather's roast turkey.

When I think about Gram's potato salad from a foodie point-of-view, I think what I appreciate most is its simplicity. In fact, when I eat other potato salads (the ones that pale in comparison), they usually have too much stuff in them: mustard, relish, chopped boiled eggs, ham, peas, etc, etc. Gram's recipe (served alongside my spicy chicken legs) contains three ingredients: potatoes, onions, and Miracle Whip (never salad dressing or mayo).

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Step one involves peeling and chopping a pile of potatoes (I figured about 1.5 per person), boiling them until they're fork-tender but not mushy (a tough balance), and draining them. Gram also dumped her drained potatoes into a massive yellow bowl and added uncooked diced onion right away. She would let the potatoes cool for a little while (maybe an hour), but she prefers her potato salad a little warm. She adds salad dressing and mixes just until the dressing is distributed. When we were kids, she would plate it up on a bed of lettuce, surrounded by tomato slices, cucumber rounds, and boiled eggs cut vertically and into fourths. She never mixed any of that stuff in, of course mindful that some of us didn't like everything. That's Gram, making sure everyone is fed and gets what they want.

I think that's what makes some cooking more magical than others. When it's crafted with love and feels special, when it's a gift, not an obligation, the food is elevated somehow. I riffed on Gram's classic by leaving on the peels and using mayonnaise and serving it cold. But the idea is the same: keep it simple, keep it tasty, and keep it made with love. It's a dish I long to eat with fork in hand.

Chicken Cacciatore

When I was a kid, my mom once made something that sounded awfully fancy to my childish ears: chicken cacciatore. Little did I know the classic dish was really very simple. I decided to add it to the menu last week because I could cram in a lot of fiber, and I knew it was another opportunity to use the quick-fix side dish miracle product: couscous.

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To make the chicken cacciatore, I started with some oil in a hot pan (chicken fryer, again). I added chunks of chicken breast and sprinkled in freshly cracked black pepper and a tablespoon or so of rosemary. The rosemary, for those of you with limited pantries, was something I happened to have on hand, but any Italian spice will do. Oregano, basil, and parsley would be fantastic, for example. I let the chicken brown on all sides, and I added in large chunks of onion and green pepper. I'm not personally a fan of cooked green peppers, but Ram loves them, and they are traditional components of this dish. I let the vegetables start to cook down and soften and then added two 16-ounce cans of stewed tomatoes.

For what it's worth, I am obsessed with cooked tomatoes. The stewed were heavenly. When they hit the pan, I reduced the heat and covered the pan so that all of the components could work together. About twenty minutes later, it was ready to plate. It's truly that simple. Certainly this dish would be delicious over egg noodles or a side of pasta, but couscous is a great (and way simple) variation. In this case, I boiled a cup-and-a-quarter of water, then turned off the heat and added a cup of couscous grains and a handful of frozen peas. I covered the concoction and let the grains soak in the water for five minutes. With a fluff, the couscous was ready. The peas were an easy way to add fiber and flavor-- and the color was electric!

This dish was a Ram-pleaser, and it was extremely easy. If you're looking for something that's quick to pull together and that can please almost any palate, give this a try! It's a classic Italian dish that's delicious to eat with fork in hand.

The Menu

I sat down this morning, after clipping coupons and reading the Hannaford weekly flier online, to create my menu for the week. Here's the plan:

*Indian-Spiced Chicken with Carrot Salad
*Vegetable Lasagna with Squash and Spinach
*Grilled Chicken and Mojito Sauce, Blackened Corn, and Cucumbers
*Quesadillas with Rice and Beans
*Roasted Tomato and Broccoli-Stuffed Chicken with Egg Noodles
*Turkey Burger with Butternut Squash Soup
*Chicken Tikka

Strap on your bibs, readers. It's going to be a delicious week!

Indian Curry

When I married an Indian man, I understood that one big responsibility I newly shouldered was to learn how to cook Indian food. And if there's one thing that identifies a dish as Indian, it is the spices. Generally speaking, Indian cooking relies on a set of techniques and a plethora of flavors which, combined in a variety of ways, creates the full repertoire of Indian dishes.

When Ram talks about Indian cooking, he speaks in generalities. He speaks of curry and means any dish with a gravy of some kind. He speaks of breads and can mean paratha, roti, naan, or chapati. For me, this is helpful. I'm not a person who cooks by-the-(recipe)-book, so knowing that I can create a dish that hits all the right flavor notes without sacrificing a coveted family recipe allows me the freedom to attempt Indian meals.

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This dish is a curry (again, just a bunch of stuff with some gravy). It features potatoes and green beans, a tomato-based sauce, and a foundation of long-sauteed onions reducing in a bevvy of spices. Because this is the best Indian entree I've cooked thusfar, I thought it was time to share a little of what I did right to make do-it-yourself Indian food a little less intimidating.

I started this dish in a wide-bottom pan (the handy dandy chicken fryer, again) by pouring in a few tablespoons of canola oil. I added a couple tablespoons of cumin seeds, black pepper, tumeric, and garlic powder. I let those cook together in the oil until the mixture started to darken. In the meantime, I chopped three onions. I know it sounds excessive; believe me, when I looked at the pile, it looked excessive, too. But most Indian chefs will tell you that Indians use little-to-nothing to thicken their dishes. The onions are cooked in copious amounts and for a copious amount of time, and their texture becomes one that thickens the dish without the use of flour or cornstarch.

I added the onions to the spice mixture, along with some finely chopped ginger. I love ginger, but taking a bite into a big chunk of the root overwhelms the palette. I took some care to mince it. I let the onions work in the pan, over medium-to-low heat for probably twenty minutes or so. I stirred occasionally to ensure that they didn't catch on, but otherwise, I let them do their thing. Their 'thing' is to release their juices and sweeten, adding a second layer of flavor. When the onions were dark and thick, I added about two cups of tomato sauce. In this case, again because I'm striving for frugal as well as flavor, I used Hunt's tomato sauce, garlic and onion variety. I stirred it into the onion mixture and let it mingle for a few minutes. Then, I added some chunks of potato and a couple handsful of frozen green beans. I mixed them in, added a half-cup of water, and covered the pan. I let all of this come together, still over low-to-medium heat, for another twenty minutes.

Now, I recently watched an episode of Throwdown with Bobby Flay where he challenged a woman who makes delicious chicken tikka. The expert (not Bobby Flay) mentioned that it's very important to add masala seasoning at the end of the cooking process, something I hadn't known until that moment. So I took her advice, and just a couple minutes before serving, I added a few tablespoons of garam masala. Masala is the quintessential Indian spice. When you eat Indian food, you can tell it's Indian food, primarily, I think, because of the masala. So I added it at the end and served just a couple minutes later, with homemade paratha. Ram's response: "Wow!"

I must've done something right.

This was a successful Indian curry. The chicken tikka I mentioned above is essentially the exact same recipe but with chicken chunks added at the time I added potatoes and green beans. Sincerely that easy.

I find cooking Indian food to be intimidating, primarily because I know somewhere deep inside, Ram is comparing it to the stuff he eats in his mother's kitchen. Frankly, I know better than to think I can compare to that. It's the same curse that befalls potato salad, which, for me, never tastes as good as when my Gram makes it. That said, the steps required for making an Indian curry are simple. You can purchase the spices (I'm fairly certain) at most grocery stores, and the other ingredients are likely sitting in your kitchen as I type. If you're willing to invest a little time in sauteing onions, you, too, can eat Indian food with fork in hand.

Homemade Granola

I have a confession to make: I love to snack. I could probably just snack all day and forgo traditional meals and mealtimes. However, since snacking is much-maligned and generally not accepted as a healthy relationship with food, I control my snacking as much as I can. And when I snack, I try to choose healthy alternatives. A couple years ago, I started making my own granola because I found that granola in the store was a) too expensive and b) didn't suit my tastebuds. I saw a chef on Food Network make granola one day, and it looked easy. So, with no recipe in hand, I set out to make my own granola.

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I start with a base of oatmeal, the quick-cook kind that comes in the cardboard, cylindrical container. I pour a couple cups of dry oatmeal into a large bowl and set it aside while I get together my "wet ingredients."

The "wet ingredients" are (in a small saucepan): 1/3 cup of water, a few tablespoons of honey, a couple tablespoons of brown sugar, some Craisins (because I am not a fan of raisins but love dried cranberries), a handful (or two) of nuts (I use walnuts or almonds), and a tablespoon of cinnamon. I let this come to a boil over very low heat, letting the sugar and honey reduce a bit. When I can smell the Craisins and cinnamon wafting from the pan, I add the whole thing to the oatmeal and mix to incorporate, making sure all of the oatmeal is wet by the saucepan's contents. This takes a minute or so of mixing.

Next, I spread the mixture out on a baking sheet (which I spray to keep everything from sticking) and place in a pre-heated 350-degree oven. Now, I prefer a chunky granola, so I try not to work the mixture too much when I put it on the pan. But if you prefer a loose granola, spread it out until it reaches the size and texture you like. Baking takes maybe twenty minutes; just keep an eye on it to be sure that the smaller pieces don't burn. I usually give it a stir about half-way through. You'll know it's done when the granola has started to turn light brown and has started to dry out. When I pull it out of the oven, I let it cool on the countertop for a while, before moving it to a bowl or storage bags.

What I like about this recipe is that I know what's gone into my granola, and I can add or subtract anything I like or do not like. And, ultimately, it's cheaper than buying bags or boxes of the stuff at the grocery store. So while I eat granola by the handful, you may just want to try this recipe with fork in hand. Though, really, that's not recommended.