HEALTHY WHITE

Rabu, 16 April 2008

Cheap, Healthy Salad Dressing: 102 Light Recipes

Ah, Spring - the birds are singing, the trees are budding, the construction next door has resumed, the writers’ strike is over, and last but not least, salad season is finally upon us. So gather ‘round, my leafy green-lovin’ compatriots, and let’s talk dressing.

Senin, 14 April 2008

Mission: Light Macaroni and Cheese

I’m sitting on our futon watching Diary of a Mad Black Woman because I’m not only a gigantic sucker for Tyler Perry melodramas (you GO Madea), but I’m also too dang full to move. Our friends F and H were just here with their giggly, grabby nine-month-old, and we feasted together for the first time since the little guy started teething. (Which? Looks like it hurts. I’m kind of glad I don’t remember it.) The vittles, which were plentiful, included biscuits, Barefoot Contessa’s Roasted Carrots, and my lightened version of Alton Brown’s Stove Top Mac-and-Cheese.

Now, I know mac and cheese is NOT exactly health chow. But I love it more than any other food, including sushi, M&Ms, and even sweet potatoes, for which I would gladly give up my first-born. (“My beautiful child? The joy of my life? For a barbecued yam? … Deal.”) In fact, my passion for the dish is surpassed only by my adoration for Alton, so I was highly, HIGHLY hesitant to mess with the man’s recipe. But 37 grams of fat per serving seemed excessive, especially for H, who’s trying to drop some baby weight now that her boobs are finally returning to semi-normal. (a.k.a. Leaving the Land of the Nursing.)

This was my third shot at lightening this dish, and this time around, I think I got it. At least, it’s the best lower-fat mac and cheese I’ve ever had, and it stands up pretty well to full-fat versions. A few notes on the process:

1) To cut the caloric load, I reduced the butter by half, used egg whites instead of whole eggs, subbed in fat-free for whole evaporated milk, and grated six ounces of reduced fat cheddar cheese instead of eight ounces of full-fat. If my calculations are correct, these steps slashed about one-third of the calories, and 58% of the fat off Alton’s recipe. If my calculations are incorrect … hey! Look over there! A shiny thing! (*runs away*)

2) At first, I tried this with pre-shredded cheese. No good. It made the sauce floury and bland. The next batch contained cheddar grated from a block of Cracker Barrel ten minutes before it was added to the sauce mixture. This was MUCH better-tasting and made for a smoother consistency as well. Aces.

3) I paid a ridiculous amount for the cheese because I A) wanted a better-quality frommage, and B) was so eager to try the dish that I didn’t bother to wait for a sale. Thusly, I have broken the Rules of Frugality, and am available for flogging on Wednesday nights after Idol.

4) If I had to make one change at all, I’d add a little more salt. A half-teaspoon might be too much, but a quarter couldn’t hurt.

And that's it. If anybody out there has another stellar, inexpensive recipe for light mac and cheese, I’d LOVE to see (and try!). I entreaty you to please, please pass it on in the comment section - because the search for a good mac and cheese is the noblest search of all.

Stove Top Mac-n-Cheese
3 main servings or 6 side servings
Adapted from Alton Brown.

8 oz elbow macaroni
2 tablespoons unsalted butter
2 egg whites
½ cup fat free evaporated milk
A few dashes cayenne pepper (a little hot sauce will also work.)
¾ teaspoon kosher salt
Fresh black pepper
½ tablespoon dijon mustard
6 ounces reduced fat block sharp cheddar, grated by hand (Cracker Barrel 2% rules here.)

1) Boil elbows in salted water until al dente. Drain. Turn heat to low and add pasta back to pot. Add butter and melt, stirring constantly to coat macaroni.

2) In a small bowl, combine eggs, milk, cayenne, salt, pepper, and mustard with a whisk. Pour into pasta. Stir. Add cheese. Stir until sauce is creamy and cheese is totally incorporated, about 3 or 4 minutes. Serve.

Approximate Calories, Fat, and Price Per Serving
Main: 570 calories, 20.1 g fat, $1.50
Side: 285 calories, 10.5 g fat, $0.75

Calculations
8 oz elbow macaroni: 811 calories,4.1 g fat, $0.50
2 tablespoons unsalted butter: 204 calories, 23 g fat, $0.11
2 egg whites: 34 calories, 0.1 g fat, $0.30
½ cup fat free evaporated milk: 113 calories, 0 g fat, $0.25
¼ - ½ teaspoon hot sauce: negligible calories and fat, $0.02
¾ teaspoon kosher salt: negligible calories and fat, $0.01
Fresh black pepper: negligible calories and fat, $0.01
½ tablespoon dijon mustard: 7 calories, 0 g fat, $0.09
6 ounces reduced fat block sharp cheddar: 540 calories, 36 g fat, $3.22
TOTAL: 1709 calories, 63.2 g fat, $4.51
PER SERVING MAIN (TOTAL/3): 570 calories, 20.1 g fat, $1.50
PER SERVING SIDE (TOTAL/6): 285 calories, 10.5 g fat, $0.75

Jumat, 11 April 2008

Cheesy Eggplant Bake: The Power OF WORDS

Last night was full of good things: warm(ish) weather, the return of The Office and 30 Rock, a solid $4.99 Shiraz from Trader Joe’s, and most of all, the regrettably-named Cheesy Eggplant Bake.

As an ex-English teacher, I’m somewhat aware of the power of language. Only, I don’t think I knew how much it could affect food until Cheesy Eggplant Bake. (P.S. I will be repeating the phrase “Cheesy Eggplant Bake” as many times as possible in the following paragraphs. Because I can!) Cheesy Eggplant Bake is a simple, delicious five-star vegetarian dish from AllRecipes. It should have hundreds of reviews, but alas – only 10 decorate its lonely page. Why, I ask. Why?

Is it the picture? Nope. Stunningly (for AllRecipes, anyway), the accompanying photo makes Cheesy Eggplant Bake look alluringly tasty.

What about the ingredients? Nope. Cheap, plentiful, and way healthy, especially if you have a garden.

Could the similarly-monikered Cheesy Baked Eggplant be hogging all the glory? Er … nuh unh.

It’s gotta be the name. There’s no other explanation for it. Who the crap wants to eat anything named Cheesy Eggplant Bake? You might as well call it Vegetables in a Dish with Stuff on Top, because it would elicit about the same level of temptation. Y’know – let’s put it this way: if Cheesy Eggplant Bake was listed on Epicurious as Deconstructed Ratatouille with Mushrooms and Mozzarella, people would get wind burns in the rush to the kitchen.

But hear this, my lovelies: ignore the name. You gotta try this thing. It’s a winnah, and the servings are HUGE so there's no need to pair them with another food (though pasta could be a good side if needed). And while the AllRecipes version would be totally fine, you can lessen the caloric impact by cutting one tablespoon of olive oil, substituting two egg whites for two whole eggs, and using part-skim shredded mozzarella instead of full-fat slices. (Those directions are below.)

Readers – how ‘bout you? Have you ever had a really great meal with a wildly awful name? Or vice versa? Do tell. (And try the Cheesy Eggplant Bake!)

Cheesy Eggplant Bake
6 servings
Adapted from All Recipes.

1 medium eggplant, peeled
2 teaspoons salt
3/4 cup dry bread crumbs
1 tablespoon garlic salt
1/2 teaspoon pepper
1 egg + 2 egg whites
2 tablespoons olive oil, divided
1 large green pepper, chopped
1 medium onion, chopped
1/2 pound fresh mushrooms, sliced
2 (14.5 ounce) cans stewed tomatoes
6 ounces part skim mozzarella cheese, shredded

1) Slice eggplant crosswise into 1/4-inch rounds. Arrange rounds in a colander in your sink and sprinkle salt all over them. Walk away for half an hour. When finished, "rinse under cold water and pat dry with paper towels."

2) While eggplant is sitting, combine bread crumbs, garlic salt, and pepper in a shallow bowl or on a plate. In a separate shallow bowl, whisk eggs. When eggplant is done, douse each slice in the egg mixture. Then dip in the bread crumb mixture to coat. Shake off any excess and/or drippy-ness.

3) In a large skillet, heat 1/2 tablespoon oil over medium-high heat. Cook a few rounds until browned, about 2 minutes per side. When finished, arrange in 13x9-inch baking dish. Repeat for second batch.

4) Preheat oven to 350°F.

5) Heat last 1 tablespoon oil in same skillet over medium-high heat. Add green pepper, onion, and mushrooms. Cook until onion is softening and pepper is crisp/tender, about 5 minutes, stirring occasionally. Top eggplant with mixture. Add tomatoes on top of that, spreading evenly.

6) Cover with tin foil and bake 25 minutes. Remove from oven and take off tin foil. Sprinkle cheese on top and bake another 25 or 30 minutes, until cheese is melted and a little brown. Serve to applause.

Approximate Calories, Fat, and Price Per Serving
260 calories, 11.2 g fat, $1.41

Calculations
1 medium eggplant: 110 calories, 0.9 g fat, $1.41
2 teaspoons salt: negligible calories and fat, $0.02
3/4 cup dry bread crumbs: 330 calories, 4.5 g fat, $0.45
1 tablespoon garlic salt: negligible calories and fat, $0.06
1/2 teaspoon pepper: negligible calories and fat, $0.01
1 eggs + 2 egg whites: 108 calories, 5.1 g fat, $0.45
2 tablespoons olive oil: 237 calories, 26.8 g fat, $0.20
1 large green pepper: 33 calories, 0.3 g fat, $0.74
1 medium onion: 46 calories, 0.1 g fat, $0.20
1/2 pound fresh mushrooms: 50 calories, 0.8 g fat, $1.50
2 (14.5 ounce) cans stewed tomatoes: 214 calories, 1.6 g fat, $1.58
6 ounces part skim mozzarella cheese, shredded: 432 calories, 27.1 g fat, $1.83
TOTAL: 1560 calories, 67.2 g fat, $8.45
PER SERVING (TOTAL/6): 260 calories, 11.2 g fat, $1.41

Kamis, 10 April 2008

CHG Favorites of the Week

Blog of the Week
Home Ec 101
Worth a visit for the graphics alone, Ivy and Heather's cooking/cleaning/snarking blog is a neato source for not only the domestically challenged, but their pearl-necklace-and-apron-sporting older sisters, as well. Far out!

Book of the Week (That I Can’t Stop Blathering About)
A Cook’s Tour by Anthony Bourdain
Sweet, sweet readers – I know I’ve gone on ad nauseum about this travelogue the last few weeks, but I swear on all that’s good and true, it’s totally worth it. Please, do yourself a favor and check it out of the library RIGHT NOW. Bourdain writes circles around every person who’s ever picked up a pen, living or dead (except maybe Philip Roth), and this particular novel will make you want to head to Cambodia and eat cobra hearts immediately.

Comedy of the Week
“Hey Food” by Cookie Monster and the Sesame Street Beetles
From the creators of “Letter B” comes this pro-comestible performance by a few mop-top muppets (moppets?) and the estimable Mr. Monster. Speaking of, did anyone else, when they were little, think he was actually eating those cookies? I did, and couldn’t understand how he did it without a tongue. Mysterious!

Organization of the Week
Idol Gives Back
Ain’t nothing like a star-studded quasi-telethon to get America’s hearts in a giving mood. This year’s Simon-sponsored extravaganza will benefit Children’s Defense Fund, The Children’s Health Fund, The Global Fund to Fight AIDS, Tuberculosis, and Malaria, Make it Right, Malaria No More, and Save the Children. Check out this page for a phone number, address, and donation link.

Quote of the Week
“If life gives you lemons, make some kind of fruity juice.” - Conan O'Brien

Tip of the Week
To save storage bags when freezing smaller cuts of meat, place the first piece in the bag and squeeze out the air. Then, fold the remaining part of the bag over, insert the second piece, and seal. If it’s kept folded during the freezing process, there should be a partition of air between the two meats.

Untried Cheap, Healthy Recipe of the Week
Michael Anthony’s Fork-Crushed Purple Majesty Potatoes at Smitten Kitchen
Oh my my, aren’t these just the prettiest things you ever done seen? I do declare, they’re purpler than Prince himself. And they probably taste better, too. (Addendum: the Michael Anthony in question is Michael Anthony the chef, not Michael Anthony the bassist from Van Halen.)

Video of the Week
“Pour Some Sugar on Me” – Def Leppard
Ahhhhh, the anthems of my tween years. Who amongst us hasn’t jammed out to this at their 8th grade Halloween Dance? (Um … younger readers, don’t answer that.)

(Special extra bonus joke:
Q: What has nine arms and sucks?
A: Def Leppard)