Showing posts with label protein. Show all posts
Showing posts with label protein. Show all posts

Saturday, June 22, 2013

Braciole - Tour of Roman Food



Ready to continue on our tour of Roman food?
Me too!

The other day I took an excellent class at Williams-Sonoma where we are touring Italy.  First stop was Rome.  We had a feast, I tell you.  I felt like an Italian mama cooking in a rustic kitchen for an large family gathering.  It was wonderful!  The class was hands-on so we really made our own meals.  This is such a great way to learn as you go.  So make sure to check out the schedule of classes for your local Willimas-Sonoma to see if they offer these wonderful classes.


Several days ago I brought you an excellent pasta, Bucatini all' Amatriciana.  Wow! that is some tasty pasta.  Today we are exploring another secondi, or main dish which is Braciole.  Pronounced (bra zhul).  Braciole are rolled slices of beef or veal that are filled with a savory stuffing and slowly simmered in a tasty tomato sauce.  Usually using a less than tender cut of meat that turns out fork tender when it's done.   


We used skirt steak as our meat, however flank, or top round would be a good choice as well.  I will tell you this dish is a little more involved with the preparation of the meat.  You add the stuffing and roll it all up, followed by tieing the meat to hold the stuffing in.  Once that is done you are almost there.  A little browning and sauteing and then adding the ingredients for the sauce and the rest is done with little attention from you.  The meat will braise in this wonderful sauce and become succulent and tender! Oh my, I'm getting hungry thinking about it. 


We ate this with a side of our Bucatini all' Amatriciana.  The meal was perfect, the beef was tender and full of flavor.  The filling...heaven.  You have to try this.  It's well worth the effort.

Braciole

serves 4


1 lb. skirt steak, top round, or flank steak, cut across the width into 4 slices
Sea salt and freshly ground pepper, to taste 
4 slices prosciutto 
4-8 slices of provolone cheese 
2 Tbs. pine nuts 
2 Tbs. raisins 
1 garlic clove, minced 
1/4 cup olive oil 
1 yellow onion, chopped 
1 cup dry red wine such as Barolo 
1 cup beef broth 
4 large fresh tomatoes, peeled, seeded and chopped, or 1 can (15 oz.) chopped plum tomatoes with juices
1 Tbs. chopped fresh flat-leaf parsley 
3 or 4 fresh basil leaves, torn into small pieces 


One at a time, place the beef slices between 2 sheets of plastic wrap and pound gently with a meat pounder until 1/4 inch thick. Sprinkle the pounded slices on both sides with salt and pepper. Lay prosciutto and cheese on each beef slice. Sprinkle the slices evenly with the pine nuts, raisins and garlic. Roll up the slices, tucking in the ends, then tie the rolls at 1-inch intervals with kitchen string.

In a chef pan or dutch oven, over medium heat, warm the olive oil. Add the beef rolls and cook, turning as needed, until browned on all sides, about 15 minutes total. Add the onion and sauté until tender, about 5 minutes longer. Pour in the wine and deglaze the pan, stirring to scrape up any browned bits from the pan bottom, about 2 minutes.

Add the broth and tomatoes and season with salt and pepper. Reduce the heat to low, cover and simmer, turning the rolls occasionally, until the beef is tender when pierced with a knife,  about 1 to 1 1/2 hours. Check from time to time to see if the sauce is becoming too dry and add water if needed.

Uncover, scatter the parsley and basil evenly over the rolls, and cook for 2 minutes more. Transfer the rolls to a cutting board and cut into thick slices, removing and discarding the kitchen string. Transfer the slices to warmed plates, spoon the sauce over the top and serve immediately. 

Adapted from Williams-Sonoma Essentials of Italian by Michele Scicolone (Oxmoor House, 2007).

Saturday, June 1, 2013

How to Build a Balanced Breakfast



I know I've posted a lot of yummy breakfast dishes over the past several years.   Sinful ones, and healthier ones.  But those sinful breakfasts are usually saved for special occasions or a nice weekend meal.  

So what do you eat every day?  Me?  I'm always on the run getting ready for work and usually end up taking breakfast to work.  A grab and go breakfast is perfect for me, and I bet a lot of you too!

So I was browsing recipes on the internet and came across this wonderful formula for making a balanced breakfast.  Easy to put together and even easier to take along with you.  How perfect is that?

I thought this was a perfect post for today since I'm running out the door and don't have time for much of a breakfast myself.  So my breakfast of today consists of:

Whole grain toast
2 T low sugar blackberry jam
Smoothie (recipe coming soon!)


When compiling your first meal of the day, remember this simple formula:

Whole grain + dairy/protein + fruit = healthy breakfast

     
Include whole grains for the starch portion of your meal. This will be your main carbohydrate source. The dairy/protein digests more slowly than carbohydrate, helping you feel satisfied. And fruit is rich in essential vitamins, minerals, and fiber -- plus it's a healthy carbohydrate source.

Here are 6 healthy breakfast ideas.  All low in calories, carbs, and a good source of fiber, protein, and vitamins.

 

Healthy Breakfast #1: Sausage and Cheese English Muffin

Whole Grain:
--Whole wheat English muffin
--1 teaspoon light vegetable oil spread

Dairy/Protein:
--Morningstar Farms Original vegetable sausage patty
--3/4 ounce reduced-fat cheese

Fruit:
--3/4 cup blueberries


Healthy Breakfast #1: Sausage and Cheese English Muffin    

Healthy Breakfast #2: Cereal and Milk

Whole Grain:
--1 cup Kashi GoLean cereal

Dairy/Protein:
--3/4 cup fat-free milk

Fruit:
--1/2 cup strawberries, sliced


Healthy Breakfast #2: Cereal and Milk   


Healthy Breakfast #3: Blueberry Muffin


Whole Grain:
--Fiber One frozen blueberry muffin, thawed

Dairy/Protein:
--Hard-cooked egg

Fruit:
--1 cup cantaloupe cubes


Healthy Breakfast #3: Blueberry Muffin  

Healthy Breakfast #4: Apple and Cheese

Whole Grain:
--Amy's Apple Toaster Pop, toasted

Dairy/Protein:
--Light string-cheese stick

Fruit:
--Small apple





Healthy Breakfast #4: Apple and Cheese   

Healthy Breakfast #5: Bagel with Peanut Butter

Whole Grain:
--Thomas' 100% Whole Wheat Mini Bagel

Dairy/Protein:
--1 tablespoon Smucker's Natural Creamy Peanut Butter

Fruit:
--1 large orange


Healthy Breakfast #5: Bagel with Peanut Butter  

Healthy Breakfast #6: Cinnamon Swirl Bread and Spread

Whole Grain:
--2 slices Pepperidge Farm 100% Whole Wheat Cinnamon with Raisins Swirl Bread, toasted

Dairy/Protein:
--2 tablespoons reduced-fat cream cheese
--1 teaspoon honey

Fruit:
--1 kiwifruit


Healthy Breakfast #7: Cinnamon Swirl Bread and Spread  

Here's to a healthier breakfast, and one's that grab 'n go!!!
Enjoy!



Pictures and recipes courtesy of DiabeticLivingOnline.com

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