Monday, July 12, 2010

July 12-19: Good Eats Week

Continuing the pattern of no more than 2 animal protein entrees per week, this week looks like it will be full of flavor without losing the cook to the kitchen for the entire week. Translation: good food without a lot of fuss.

Monday: Deep Dish Pizza
This one is a versatile choice, as it can be as meaty or as meat-free as you like, depending on your toppings choice.

Whole Wheat Deep Dish Pizza Dough
1 1/3 c. water
1/4 c. olive oil
2 1/2 c. all purpose flour
1 c. whole wheat flour
1 1/2 t. salt

2 1/2 t. bread machine yeast

(I've had the best results with warm water when using whole wheat flour, so be sure to warm the water a bit before making this.)

Place all ingredients in the pan of a bread machine or in the bowl of an electric stand mixer: liquids first, yeast last.

If using bread machine, program for dough and press start. If using electric mixer, fit it with a dough hook and turn to 1 or 2. Let it mix for about 10 minutes, stopping to scrape the sides of the bowl if necessary. After ten minutes, spray dough and inside of bowl with cooking spray, turn dough ball over to coat. Cover loosely with plastic wrap or tea towel and place in warm oven. (I turn my oven on for two minutes, then turn it off, then place my bowl with dough in the warm but off oven.) You can also heat two cups of water in microwave for 4 minutes, then place the bowl with the dough next to the hot water in the microwave, and allow to stand. Either location is an effective dough rising environment. Allow to rise 40 minutes to 1 hour, or until almost doubled in bulk.

At this point the directions are the same for either the bread machine or the mixer.

Turn the dough out onto a lightly floured work surface. Flatten into a disc. Cover with a damp towel and let rest on the work surface 30 min or until increased 20 percent in size.

Roll out and shape the dough into a large circle (approximately 4 inches larger in diameter than your pan). Prepare pan (stoneware cake pan and cast iron skillets are my favorite, but a regular cake pan, even foil, will work) by coating with cooking spray. Place your dough into the bottom and up the sides of your pan. Let rest 15 min.

add your toppings, starting with cheese and ending with sauce. Bake at 400 15 min, then lower the temp to 350 and bake an additional 40-45 min. Cover with foil for the last 10 min of baking if cheese is too brown. remove from oven and let rest 10 min before serving.

Tuesday: Singapore Shrimp, Rice, Edamame
This shrimp entree is full of heat; tone it down by omitting the jalepeno, especially if feeding to kids. I love the way this looks on the plate: colorful and inviting and like you've spent all day, yet it takes just minutes!

Singapore Shrimp
1 cup uncooked jasmine rice
1 12 oz package soybeans in the pod
1 lb raw shrimp, peeled and deveined
1 1/2 t. cornstarch
1/8 t. white pepper
1/4 c. fat free reduced sodium chicken broth
1/4 c. ketchup
2 T. lite soy sauce
2 T. rice vinegar
2 T. chili garlic sauce (asian foods section)
2 t. olive oil
6 cloves garlic, minced
1 t. fresh ginger, grated
1 shallot, minced
1 jalepeno, seeded and minced
1/4 c. egg substitute, or 1 egg white

Prepare rice according to package directions; keep warm.

While rice is cooking, prepare soybeans according to package directions.

In medium mixing bowl, combine shrimp, cornstarch, and white pepper; set aside.

In small mixing bowl, combine chicken broth, ketchup, soy sauce, rice vinegar and chili garlic sauce; set aside

Heat oil in a wok or large nonstick skillet over high heat. Add garilc, ginger, shallot, and jalepeno; stir fry 30 sec. Add shrimp mixture to the pan and stir fry for 2 minutes. add chicken broth mixture and stir fry 1 min.

while stirring, slowly pour the egg substitute or egg white into the shrimp mixture. Continue to cook, stirring constantly, for 30 sec.

serves 4.

Wednesday: Grilled Cumin Chicken with Fresh Tomatillo Sauce, Chipotle Rice, Sliced Fresh Tomatoes
This is a new one for us, but it looks fabulous! I can't wait to try it!

Thursday: Quick Roasted Cherry Tomato Sauce with Spaghetti, garlic toast
Farmers' Market, here I come! It's one of the best things about summer.

For the toast:
slice one loaf of french bread in half lengthwise. Spread each cut side thinly with fat free plain yogurt. Dust with garlic powder and place on cookie sheet, cut sides up. Broil 3 minutes, check. Broil longer if desired, or until toasty. (The yogurt is the perfect substitute for butter to make this garlic toast guilt-free. Sounds weird, I know, but it works. Try it.)

Friday: Ginger Beef Salad with Miso Vinaigrette, Soba noodles
There's nothing like a fresh salad entree in the middle of summer! Refreshing!

Saturday: Orange Roughy, brown rice, sauteed zucchini
This simple, flavorful dish is from Eating For Life cookbook, a personal favorite. I make this a lot and never have leftovers. I like it because it is inexpensive, easy, and appreciated at the table.

Orange Roughy
1 cup uncooked brown rice
1/4 c breadcrumbs
1 t. italian seasoning
1/4 c. reduced fat parmesan cheese, grated
1 egg white
4 orange roughy fillets, about 6 oz each
3 t. fresh parsley, chopped, divided
4 small zucchini
1/2 red onion, chopped
1 t. grated lemon peel
1 lemon, halved

Prepare rice according to package directions.

Preheat oven to 400. Lightly coat baking sheet with cooking spray.

In shallow dish, combine breadcrumbs, italian seasoning, and cheese. In small bowl, beat the egg white until slightly foamy.

Lightly brush both sides of each fillet with egg white, then dredge in breadcrumbs to coat. Arrange fillets on baking sheet and sprinkle with 1 T. parsley. Bake until opaque, about 20 minutes.

While the fish is baking, lightly coat a nonstick skillet with cooking spray and place over medium high heat. slice zucchini diagonally. Add zucchini and onion to the skillet, cook 2 minutes. Turn zucchini and cook until tender, about 2 more minutes.

Stir remaining parsley and lemon peel into the cooked rice.

4 servings each.

Sunday: Risotto Primavera
This is another recipe I chose for its use of fresh farmers' market vegetables.

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