Got maple?

OK, so anybody who's not completely tuned me out when I've talked about my fall cooking and baking escapades knows that maple syrup (yes, the real stuff) is a big part of my ingredient go-to list. Maple syrup is sooo good for you, and you don't need a lot of it. You really add fewer calories cooking with maple syrup than when you add sugar. So there.

So here's a recipe that was inspired by a Cook's Illustrated recipe for perfecting pan-roasted chicken, together with my love of maple syrup.

Maple Dijon Pork Tenderloin (or chicken breasts)


Ingredients
1 pork tenderloin or boneless, skinless chicken breasts (between 1-1.5 pounds)
Olive oil (around 1T. or so)
1 T. dijon mustard
2-3 T. pure maple syrup
1 -2 t. bouquet garni or poultry seasoning (if you don't have either, then use some combination of sage, thyme, marjoram and similar herbs)
1 medium apple, sliced

Directions
1. Heat the oven to 400F. Remove the pork (or chicken) from its packaging and place on a plate or paper towel. Sprinkle with salt and herbs, ensuring to cover all sides.
2. Heat a cast iron skillet, or another similarly stove-to-oven appropriate pan, and when hot add the olive oil and swirl to coat.
3. When the oil has heated up just a smidge, place the pork (or chicken) in the pan - watch the heat and dial it back if it seems that the pan is too hot. After 5 minutes, turn over (in the case of pork you will make 3 rotations to cover the whole surface). The side that just cooked should be a bit golden - if it's darker then cook the other side using less time. (This step is searing the meat, all the better to keep the juices inside...)
4. While the pork (or chicken) is cooking, combine the Dijon mustard and maple syrup in a small bowl. After you've turned the pork (or chicken) the first time, baste the cooked side with the mustard-maple syrup mixture. Repeat after you turn the meat over again.
5. Once all sides of the meat have seen the "hot" side of the pan, throw the apple slices into the pan, turn off your burner, and place the pan into the oven. Make sure that you have basted the pork (or chicken) one last time before placing into the oven.
6. Cook for an additional 15-25 minutes (will really depend on the thickness of the meat) until cooked - use a meat thermometer to test for doneness (pork should be 160-165 degrees and chicken should be 165 degrees)
7. Let it rest so the juices can redistribute. Serve with mashed potatoes, butternut squash, Brussels sprouts, Sauerkraut, applesauce, etc. Slice and enjoy!

PS I love you

The change in season - from summer to fall - is a good reason to make a change in your day-to-day routine, to try something new and different. Rather than risk an adventurous haircut that may not work or get that tattoo you've always wanted but will no doubt regret the moment all the ink is on you, why not just try a new recipe or ingredient?

I have mentioned Penzeys Spices before as a source of great quality spices, but the thing I like most about them is the spice mixes they have. I've mentioned the Chili 3000 and Chili 9000 blends. Recently I got a free bottle of Northwoods Seasoning - a blend of coarse flake salt, paprika, black pepper, thyme, rosemary, garlic, and chipotle. This new seasoning came in handy when I wanted to make barbecue sauce but didn't feel like taking the time my go-to recipe requires. Here's the Quick BBQ Sauce recipe I came up with:

Ingredients
1/3 c. apple cider vinegar
1/4 c. bourbon
1 t. Worcestershire sauce
1 15 oz. can of organic tomato sauce
1 T. Penzeys Spices Northwoods Seasoning (or more to taste)

Directions
Combine all ingredients in a medium saucepan; bring to a simmer and cook, covered with the lid slightly ajar, for about 20-30 minutes, or until the sauce reduces slightly.

My favorite use for the BBQ sauce is on grilled pork or grilled chicken:

• Marinade a pork tenderloin or chicken breasts in 1/4 c. soy sauce and 1 t. Northwoods Seasoning for at least one hour, as long as overnight.
• Place the meat over indirect heat on a hot grill and baste top. Turn the meat over, and baste on the other side after you turn it. Turn it one more time onto the side with the BBQ sauce.
• Grill until cooked through, then let the meat rest. Enjoy!
• Pairs well with a mashed or roasted sweet potato and green beans.

What are some of your "mix-it-up" recipes and spices?

The Thrill of the Grill

Oh yes, people. It's grill season again. I've been under the radar again, pesky "real" job and other things getting in the way of my blog time, although I do have a few new posts up my sleeve (thanks to "Single Jen(n)s". But given that the weather has finally started to *act* like spring here in the Boston area, and it's been wonderful to grill, I thought it would be more appropriate to talk about grilling.

Grilling is a great way to cook food in a healthy way - you don't need a lot of fat, you can impart flavor without calorie-rich sauces, and you can do a lot of "one dish" meals on the grill. You can spend time in the great outdoors, with or without a cocktail in hand (your choice), and be alone with the grill and your thoughts. To me, this is heaven.

The key to getting enjoyment out of grilling is ensuring that you are prepared. You don't need to have fancy equipment, but you do have to know how to use what you've got. "Flaunt what your mama gave you," as they say. Or, for those of us who lust after super fancy Weber grills but have an aging Kenmore, "Love the one you're with." So here are the main bits that you should prepare to make sure you are making the most of your grilling experience this summer and beyond (oh, yes - I said beyond. There will be a grilled turkey this Thanksgiving!). Mind you, I have a gas grill, so most of this is being written with a bit of a gas grill bias. Yes, I know, there are purists among you who will chide me for not embracing charcoal... but what's the working girl to do? Gas is convenient and cleaner...and it's what I have right now. So - where were we - ah, yes: healthytastyeasy's Grilling Tips!

1. Most importantly, preheat! You want to heat that grill until it's well over 500 degrees F. You can achieve this by keeping the lid closed with all burners on their highest setting, and it usually takes 10-15 minutes to get there.
   
2. Clean and season your grill: The grates clean best when they are hot. Don't let the heat intimidate you from giving the grates a good scrubbin', but don't get burned either. A good grate brush with a long handle should do the trick. Once the grill is nice and hot, brush the grates. After you have taken all the food off of the grill, turn off the burners and (guess what?) brush the grates! Seasoning the grill refers to rubbing the grate with an oil-moistened paper towel, held with tongs, to help encourage a nonstick surface.
   
3. Experiment with wood chips: I just bought a stainless steel wood chip smoker - it's a little box that you put your moistened wood chips in (hickory, applewood, whatever floats your boat). Soak the wood chips in water for about half an hour, drain, and put them in the box (or in an aluminum foil tin). Place the chips over one of the burners BEFORE YOU LIGHT THE GRILL and allow the smoke to develop as the grill heats up. The smoke of the wood chips can impart a really nice flavor that's calorie-free.
   
4. Try new marinades and dry rubs. Here are just a few of my favorites; mix the marinade in a big zip lock bag and let the meat sit for a few hours or overnight, depending on the strength of the flavor. For steaks, especially the tougher cuts like skirt or flank, pierce the meat in several places so it absorbs the flavors of the marinade:

• For beef or pork: 1 T. Chili powder (like Penzeys Chili 9000), chipotle powder to taste, 1 T. brown sugar, 1/4 c. low-sodium soy sauce, 12 oz. can Beck's beer
• For chicken: Juice of 1 lemon; 8 or so fresh basil leaves, cut or torn into strips, 1 T. coarse sea salt, freshly ground black pepper
• For beef or pork: Chili powder, garlic, maple syrup, 1 T. coarse sea salt, 12 oz. dark beer (like Guinness)
• For beef or pork: 1 T. dijon mustard, 1 T. brown sugar or maple syrup, 1/4 c. low-sodium soy sauce, 12 oz. Beck's or Duvel beer.
• Dry-rub variations of the above can be done (for the beef and pork marinades) by mixing the spices, salt and sugar and rubbing it on the meat, then letting it sit, refrigerated, for a few hours or overnight.
  

Enjoy! More recipes for marinades and grilling, and sides, to follow.

What flavors would you like to see a marinade or dry rub recipe for?

Holy Posole!

A few weeks ago I was skiing in Colorado... Aspen, to be specific. Just before heading home, we spent the day in Denver having brunch at Eri's friend Kimmy T's house. On the way there, we stopped by the grocery store to pick up a few things and saw the most beautiful array of chili powders, chilies, and other Mexican spices that we just don't see here on the East Coast. Not in Hull, anyway! Eri, who was traveling with me, had told me she would be the very delighted recipient of a posole recipe from Kimmy's fiance, who is of Mexican descent. So she scooped up some chili powder and hominy, and I did the same, excitedly dreaming of the spicy soup.

Once I got home, I looked at a few recipes, and as I usually do, just made something that "felt" right. I made it once with pork (boneless center cut loin ribs) and once again with chicken breasts. The pork definitely brings a bit more flavor (and more fat), but the chicken tastes quite nice and is a bit lighter. Technically, chicken is used in "green" posole, not red, but what the heck. I'm a gringa. Also, the soup tastes much better on the second day, so I'd advise making it ahead of time to let the flavors really come into their own. You can follow the same recipe with either the pork or the chicken, so here it is...

Posole Soup (serves about 4)
Ingredients

• 1 lb. boneless skinless chicken breasts (or boneless pork ribs) (you could use boneless or bone-in, just account for the weight of the bone in the total weight)
  
• 2 cups low sodium chicken broth plus about 1 cup water
• 1 bay leaf
• 2 cloves garlic, minced (or the equivalent in prepared or dried garlic)
  
• 1 can hominy, drained (Yeah, I cheated and used a can of Goya hominy. If you have time and interest, you can use dried hominy, soak and cook, but allow an "overnight's" worth of work for that)
• 1 15-oz. can diced tomatoes with chilies (I used Trader Joe's fire-roasted tomatoes with chilies)
• Hot chili powder, 1/4 t. to start (I used 1/2 t.)
  
• Chipotle powder, 1/4 t. to start (I used 1/2 t.)
• Oregano, 1 t.
  
• Fresh cilantro, 1-3 sprigs
  
• 1/2 lime
• Salt to taste
• Garnishes: diced avocado, tortilla strips, diced onions, cilantro
  

Directions

1. Place the chicken in a saucepan and cover with the broth. Add the bay leaf and garlic. Place a lid on the saucepan and bring to a boil. Cook for about 15 minutes, until the chicken is cooked through.
2. Remove the chicken from the broth, and strain the broth through a mesh strainer. Return the broth to the saucepan.
3. Add the spices (chili powders and oregano), tomato, and hominy to the broth. Bring to a simmer.
4. Shred the chicken using two forks, or your hands (careful, it's probably still hot!) and add it to the soup mixture.
5. Tear the cilantro and add it to the soup; squeeze the lime juice into the soup, and taste. Adjust seasonings to your taste (you may need to add salt and a bit more chili powder). Try not to add more than 1/8 t. of chili powder at a time - it's very spicy!
6. Simmer the soup for about 30 minutes, covered, to allow the flavors to blend. Add water or broth if needed.
7. Top with the toppings of your choice and enjoy!

Nutrition information per serving if made with chicken, about 1.5 cups (for soup only, no toppings included): 236 calories, 2 g fat, 29 g protein, 5 g fiber, 24 g carbs

Madras Meatballs

So I just bought my first domain name - healthytastyeasy.com - and that was exciting. It got me to poke around and look at other foodies' blogs. I stumbled across nomnivorous, which I think is a nicely written, personable blog, and saw this recipe for Tikka Masala Meatballs (which in turn was inspired by Big Girls, Small Kitchen and Pretty Girls Use Knives). To me, cooking is about expressing yourself and trying new things. And like nomnivorous, I very seldom follow a recipe exactly. Besides, I typically stay in the European (French, Italian, German, Spanish) and Latin American cuisine genres - very seldom do I experiment with more Asian flavors. So - mainly because I didn't have exactly the same ingredients - I've tweaked the recipe very slightly. Here's my take on the recipe, which I'm calling Madras Meatballs. With some brown rice, the recipe makes four decent sized servings for dinner - but you could get away with six servings if you had a side dish or appetizer.

Ingredients Meatballs

• 3/4 c. oats
• 1 medium onion
• 1 lb. ground turkey breast (you could also use ground chicken breast)
  
• 1 egg
• 1 T. tomato paste
  
• 1 t. ginger
• 2 t. dried cilantro (or chopped fresh - 2 T.)
• 1 t. salt
• 2 cloves garlic (or equivalent pre-minced)
• 1 t. cumin

Sauce

• 2 medium onions
• 3 carrots
• 1 T. canola or other neutral vegetable oil
  
• 2 cloves garlic (or equivalent pre-minced)
• 1 t. cumin
• 2 t. dried cilantro (or chopped fresh - at least 2 T.)
• 1 - 2 t. hot curry powder (I used McCormick Hot Madras Curry powder) - use as much as you would like, depending on taste. E's not crazy about heat so I kept it closer to 1 t.
• 1 1/2 t. ground ginger (you can use fresh if you have it)
• 1 14.5 oz. can diced tomatoes with chiles (I used Trader Joe's fire roasted tomatoes with chiles)
  
• 1 14.5 oz. can diced tomatoes
• 1/2 c. light coconut milk

Directions

1. (Note: This recipe works really well if you use a food processor, but it's optional. My directions will assume you're using one.) Turn on your oven's broiler. Line a baking sheet with foil and spray the foil with cooking spray.
   
2. Place the oats in the food processor and pulse until they look like coarse flour. Pour the oats into a bowl for now.
3. Peel and quarter the onion. Place the onions in the food processor and pulse until they are minced.
4. Add the turkey, the processed oats, the egg, tomato paste, salt and spices to the onion mixture in the food processor. Pulse until all ingredients are incorporated.
5. You can make the meatballs any size you would like, I made smallish ones using a small cookie dough scoop. You could use an ice cream scoop, spoons, or your bare hands to shape the meatballs.
6. Place the meatballs on the prepared baking sheet (I ended up with 40 small ones) and cook under the broiler for about 10 minutes, watching to ensure they don't burn.
7. Wash out the food processor, you'll need it for the sauce! Peel and quarter two onions; remove the ends from the carrots, and peel if you'd like to (I didn't, I just washed them) and cut the carrots into 1-inch chunks. Place the onions and carrots in the food processor and pulse until they are minced. In a skillet, heat 1 T. canola oil over medium-high heat and add the onions and carrots. Add the garlic and other spices, stir to combine, and cook for about 5 minutes to allow the flavors to combine and heat up a bit.
   
8. Add both cans of tomatoes and the coconut milk, stir to combine, turn down the heat, cover and simmer for about 10 minutes to allow the flavors to blend. Add the meatballs to the sauce and simmer for another 15 minutes, until the meatballs are cooked through (they should have cooked pretty well under the broiler).
9. Serve over brown rice (I like to use Trader Joe's microwaveable pre-cooked brown rice). Have some plain yogurt on hand in case you went a little overboard with the spice - it'll help balance that heat.

Per serving: 319 calories, 9 g fat, 29 g carb, 32 g protein, 6 g fiber

Notes on this recipe:

• If you don't have diced tomatoes with chiles, you can use regular diced tomatoes and add chopped jalapenos, or crushed red pepper, or a pinch of cayenne, or just up the curry powder.
• If you don't have coconut milk, you could use regular milk, or you could just go all-tomato.
• You don't have to use diced tomatoes, you can use crushed or whole peeled and break them down yourself.
• Fresh herbs and spices or dried? Usually 1 t. of a dried herb is about as powerful as 1 T. fresh. Use your taste buds to guide you here.
  

Chicken Pot Pie Stew with Drop Biscuits

Just before we got the Blizzard here in Massachusetts earlier this week, I started craving warm comfort food. I also want to make something delicious for E, because isn't the way to every man's heart through his stomach? Sure, I know I have his heart, but I like to spoil him - especially when he's traveling. I saw America's Test Kitchen over the weekend - one of my favorite cooking shows ever - and they did a segment on "the perfect" chicken pot pie. The key, they said, was to cook the ingredients separately before joining them together, to allow each one to develop its own personality and flavor. Makes sense to me.

I didn't want to "spend" a lot of calories on the crust, and I also wanted to save a little time on preparation, so decided to try this as a stew with quick drop biscuits.

The stew recipe is inspired by ATK and Martha. The biscuit recipe is from Cooking Light.

Chicken Pot Pie Stew (Serves 4)

• Boneless, skinless chicken breasts (about 1 pound)
• Chicken broth (enough to just cover chicken breasts)
• 1/2 c. Dry white wine
• 1/4 c. all-purpose flour
• 2 T. olive oil
• 4 carrots, peeled and sliced 1/4 inch thick
• 2 onions, chopped
• Salt and pepper to taste
• 1 t. dried thyme
• Low fat milk (about 1 1/2 cups)

Directions
- Preheat the oven to 400 degrees.
- Poach the chicken breasts in the broth - cover the breasts in broth, and bring to a boil. Cook about 10 minutes, until breasts are fully cooked through. Remove breasts from poaching liquid and transfer to a cutting board to cool. Strain the poaching liquid into a 4-cup measuring cup, ensuring you add no more than 1 cup of poaching broth. Add the wine to the measuring cup. Add enough milk to bring the total amount of the liquid to 2 1/2 cups.
- When it is cool enough to handle, shred the chicken using two forks.
- Heat the olive oil in a saucepan over medium heat. Saute the onions and carrots in the olive oil with the thyme until the carrots are tender; add salt and pepper to taste.
- Add the flour to the onion / carrot mixture and stir for about 1 minute.
- Add the liquid to the pan gradually, stirring as you add it, and cook it, stirring, until it thickens.
- When the sauce has thickened, remove the pot from the heat and stir in the peas and the chicken. Pour the mixture into a casserole dish, and bake for about 20 minutes, or until it bubbles around the edges.

Per Serving: 272 calories, 20g carbohydrates, 6g fat, 30g protein, 3g fiber

Drop Biscuits

• 2 cups all-purpose flour
  
• 1 tablespoon baking powder
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 1/4 cup chilled butter, cut into small pieces
• 1 cup fat-free milk
• Cooking spray

Directions
- Preheat oven to 450º.
- Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, sugar, and salt in a bowl; cut in butter with a pastry blender or 2 knives** until mixture resembles coarse meal. Add milk; stir just until moist.
- Spoon the batter into 12 muffin cups coated with cooking spray. Bake at 450° for 12 minutes or until golden. Remove biscuits from pan immediately, and place on a wire rack.

**after trying to use two knives, I tried an apple corer / slicer and found that it works as well as a pastry blender!

Per biscuit: 119 calories, 17g carbohydrates, 4g fat, 3g protein, .5g fiber

Bring it all together
Use pasta dishes or plates with rims to serve. Slice one biscuit (or two!) in half and spoon one fourth of the stew over it. Enjoy!