Herb Fried Chicken
This flavor-packed crust has plenty of texture (from oats and herbs) and colorful specks of green. From a story by herb gardener Lynn Alley in the April/May issue of Natural Home & Garden. Serves 4-6.
Ingredients
2 cups flour
1/2 cup rolled oats
1 tablespoon garlic powder (fresh garlic burns when fried)
1 tablespoon salt
Freshly ground pepper, to taste
1 teaspoon red pepper flakes
1/2 cup parsley leaves, chopped
6-8 sprigs fresh sage leaves
1 sprig fresh rosemary leaves
4-5 sprigs fresh thyme leaves
5-6 sprigs fresh basil leaves
6 egg whites
1 tablespoon Dijon mustard
1/2 cup beer
Canola oil for frying
1 whole frying chicken (cut up) or 2-3 pounds of tenders, drummettes or drumsticks (remove skin if desire)
Directions
In a food-processor bowl, combine flour, oats, garlic powder, salt, black and red pepper, and all herbs. Pulse just until ingredients are thoroughly mixed and herbs are in large, still-discernible chunks. (You want texture and color here.)
Place this breading mix in a gallon-size freezer bag and shake.
Using a hand-held or conventional blender, beat egg whites, mustard and beer until frothy. Pour into a shallow baking pan.
In a frying pan, heat an inch of canola or other vegetable oil until hot. Working piece by piece, dip chicken in egg-white mixture, then place in plastic bag and shake until thoroughly coated with breading. For an extra-thick crust, repeat the procedure.
Fry each piece until golden brown on all sides and until juices run clear when pierced with a fork. This should take about 15-17 minutes for whole pieces of chicken or 10 minutes for chicken tenders.
Drain on several thicknesses of paper towels. If you wish to make fried chicken the day before a picnic, drain it thoroughly on paper towels, then store it in the refrigerator on a clean layer of paper towels, covered only by a second layer of paper towels on top. This keeps it crispy, whereas covering the chicken with plastic wrap or foil makes it soggy.
Wine ideas: Put a light chill on a bottle of beaujolais, or pour a cold, bright, fresh sauvignon blanc with this herbed fried chicken. Chile is growing some excellent sauvignon blanc in the Casablanca Valley and selling it at bargain prices: Check out Veramonte at $10 and Santa Rita at $12 for two prime examples. -Tara Q. Thomas
Lamb Satay Stir-Fry
Satay sauce is a perennial cocktail-party favorite with chicken skewers, but the pungent flavor of lamb is also complemented by this tangy and slightly spicy sauce. This dish delivers plenty of crisp fresh vegetables, so all you’ll need to round out dinner are some whole-
grain noodles or brown rice. From an article by sheep farmer and writer Kris Wetherbee in the April/May issue of Eating Well. Makes 4 servings.
Ingredients
Satay sauce:
1/4 cup smooth natural peanut butter
3 tablespoons reduced-sodium soy sauce
3 tablespoons lime juice
1 tablespoon brown sugar
1 tablespoon minced fresh ginger
1/4- 1/2 teaspoon crushed red pepper
1/2 cup reduced-sodium chicken broth
1/2 teaspoon cornstarch
Lamb and vegetables:
1 pound boneless lamb (leg, loin, or shoulder), trimmed of fat and cut into 1/2-by-2-inch strips
1 teaspoon canola oil
12 ounces green beans, trimmed and cut into 2-inch pieces
2 carrots, peeled and cut into matchsticks
4 cups shredded cabbage or packaged coleslaw
4 green onions, sliced diagonally into 1-inch pieces
2 cloves, garlic, minced
Directions
Satay sauce: Whisk peanut butter, soy sauce, lime juice, brown sugar, ginger and crushed red pepper in a medium bowl until smooth. Whisk broth and cornstarch in a small bowl until combined and add to the peanut- butter mixture; whisk until smooth.
Lamb and vegetables: Coat a Dutch oven with cooking spray and place over medium-high heat. Add lamb and cook, stirring until cooked though, about 5 minutes. Transfer to a plate with a slotted spoon. Add oil to the pan, then green beans and carrots; cook, stirring, until tender-crisp, 3-4 minutes. Add cabbabe (or coleslaw), green onions and garlic; cook, stirring, until tender-crisp, 2-3 minutes longer. Stir satay sauce and add it to the pan along with the lamb. Cook, stirring often, until the sauce bubbles and thickens, about 1 minute.
Per generous 1 1/2-cup serving: 317 calories, 17g fat (4g saturated fat, 4g mono), 46mg cholesterol, 23g carbohydrate; 21g protein; 7g fiber, 553mg sodium, 705mg potassium
Wine ideas: Match the sweet cherry-plum flavors and minty spice of an Australian shiraz to this busy, spicy-sweet dish. Check out Tapestry, Wynns Coonawarra or Grant Burge, all $16 or less. -Tara Q. Thomas
Paprika Shrimp with Orange and Avocado Salsa
Saffron rice makes a nice accompaniment for this colorful dish. From the April/May issue of Fine Cooking. Serves 6.
Ingredients
2 medium navel oranges
5 tablespoons extra-virgin olive oil
Kosher salt
1 ripe avocado, cut into medium dice
1/3 cup thinly sliced green onions (from about 4 slender onions, both white and green parts)
1 tablespoon fresh lime juice
2 teaspoons sweet paprika, preferably Hungarian
1/2 teaspoon ground cumin
1 teaspoon Tabasco or other hot sauce
1 1/2 pounds large (21-25 count) shrimp, peeled and deveined
Directions
In the oven, position a rack 4 inches from the broiler and heat broiler to high.
Segment oranges: Slice ends with a small, sharp knife. Stand orange on one of its cut ends and slice off skin in strips, cutting below the bitter white pith. Working over a small bowl, cut orange segments free from the membrane, letting each segment fall into the bowl as you go. Squeeze any remaining juice from the membranes into the bowl. Repeat with the other orange.
Cut all of the orange segments in half crosswise and return them to the bowl. Add 2 tablespoons olive oil, 3/4 teaspoon salt, avocado, green onions and lime juice to the oranges and toss gently to combine.
Combine the remaining 3 tablespoons oil, 1 teaspoon salt, paprika, cumin and hot sauce in a medium bowl; stir well. Add shrimp, tossing to coat. Arrange shrimp on a foil-lined rimmed baking sheet. Broil until shrimp are opaque and cooked through, about 4 minutes. Serve shrimp with salsa.
Wine ideas: Chill down a cava from Spain or a California bubbly to sip while these sweet, spicy shrimp broil. The wine’s sweet fruit will complement the shrimp, while its high acidity will cut the richness and handle the acidity of the oranges. -Tara Q. Thomas
Miso Mushroom Soup
Fresh spinach leaves and scallions brighten up a bowl of soothing miso soup. You can make the soup with any type of miso, but darker types offer a richer, more savory flavor. From “Fresh: The Best of Fine Cooking Spring/Summer 2006,” this recipe makes 2 servings and may be doubled.
Ingredients
2 dried shiitake mushrooms, rinsed
3 cups cold water
1/2 cup baby spinach leaves
1/2 cup medium-diced silken tofu
2 1/2 tablespoons miso (preferably red or brown)
2 tablespoons thinly sliced green-onion tops
1/2 teaspoon toasted sesame oil
Directions
In a medium saucepan, combine the mushrooms with 3 cups cold water. Bring to a boil over medium heat.
Remove from heat and use a fork or tongs to transfer mushrooms to a cutting board. As soon as the mushrooms are cool enough to handle, trim off and discard the stems and slice the caps very thinly.
Return sliced mushrooms to pan. Bring back to a simmer, then reduce to low. Let mushrooms steep 15 minutes (the water needn’t be simmering, but it’s fine if it does). If you like their texture, leave the mushrooms in; otherwise, fish them out and discard them.
Bring mushroom broth to a simmer over medium heat. Add spinach and tofu and simmer 1 minute. Remove from heat. In a small bowl, combine miso with 2 tablespoons broth and mix well. Stir thinned miso into soup. Top each serving with 1 tablespoon green onions and 1/4 teaspoon sesame oil.
Papaya-Avocado Salad
From the April/May Eating Well, this dish is high in vitamin C, fiber, folate, potassium and magnesium. Makes 4 servings.
Ingredients
1 medium papaya, diced
1 medium avocado, diced
3/4 cup diced jicama
2 tablespoons chopped toasted walnuts
2 tablespoons low-fat raspberry vinaigrette
Directions
Toss papaya, avocado, jicama, walnuts and raspberry vinaigrette in a medium bowl.
Stuffed Avocados
From the April/May Eating Well, this dish is high in protein, fiber, vitamin C, vitamin A and potassium. Makes 4 servings.
Ingredients
2 medium avocados, halved and pits removed
1 cup prepared seafood, tuna or chicken salad
Directions
Top each avocado half with 1/4 cup of the salad.
Asparagus with Anchovies and Garlic
Think bold Caesar-salad flavors meet asparagus. This preparation will kick you in the taste buds with assertive garlic, spicy red pepper and rich, salty anchovy. Makes 4 servings, about 3/4 cup each.
Ingredients
4 teaspoons extra-virgin olive oil
2 tablespoons minced garlic
1/4 teaspoon crushed red pepper
2 bunches asparagus, tough ends trimmed, cut into 1-inch pieces
1 tablespoon water
2 teaspoons anchovy paste or 1 anchovy fillet, minced
Directions
Heat oil in a large skillet over medium-high heat. Add garlic and crushed red pepper and cook, stirring constantly, until the garlic is fragrant, 30 seconds to 1 minute. Add asparagus, water and anchovy; cook, stirring often, until the asparagus is tender-crisp, 5-6 minutes.
Wine ideas: Join these pungent flavors with a gutsy grüner veltliner. This Austrian grape yields wines with white pepper spice and snap pea flavors. Names to look for: Hirsch, Solomon, Glatzer. -Tara Q. Thomas
Per serving: 93 calories; 6g fat (1g saturated, 4g mono); 8mg cholesterol; 6g carbohydrate; 4g protein; 2g fiber; 466mg sodium; 270mg potassium.
Lemon Lovers’ Asparagus
Roast whole slices of lemon along with the asparagus for a beautiful look and sparkling, bright taste. Great with seafood, especially salmon or scallops. Makes 4 servings.
Ingredients
2 bunches asparagus, tough ends trimmed
2 lemons, thinly sliced
2 tablespoons extra-virgin olive oil
4 teaspoons chopped fresh oregano or 1 teaspoon dried
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
Directions
Preheat oven to 450 degrees
Toss asparagus, lemon slices, oil, oregano, salt and pepper on a large rimmed baking sheet. Roast, shaking the pan occasionally to toss, until the asparagus is tender-crisp, 13 to 15 minutes.
Per serving: 91 calories; 7g fat (1g saturated, 5g mono); 0mg cholesterol; 9g carbohydrates; 2g protein; 4g fiber; 302mg sodium; 241mg potassium.
Chile-Spiced Asparagus
Earthy chile combines with the sour-power of sherry vinegar to create a fine dressing for the grassy-green asparagus. For a smoky twist, try substituting smoked paprika for the chili powder. Makes 4 servings, about 3/4 cup each.
Ingredients
1 tablespoon extra-virgin olive oil
2 bunches asparagus, tough ends trimmed, cut into 1-inch pieces
1 tablespoon water
1 1/2 teaspoons chile powder or 1 teaspoon smoked paprika
3/4 teaspoon garlic powder
1/2 teaspoon salt
2 tablespoons sherry vinegar or red-wine vinegar
Directions
Heat oil in a large nonstick skillet over medium-high heat. Add asparagus and water; cook, stirring often, 4-5 minutes. Add chile powder (or paprika), garlic powder and salt; cook until the asparagus is tender-crisp, about 1 minute. Remove from heat, add vinegar and stir to coat.
Per serving: 62 calories; 4g fat (1g saturated, 3g mono); 0mg cholesterol; 6g carbohydrate; 3g protein; 3g fiber; 321mg sodium; 275mg potassium.
