Tuesday, February 02, 2010
I am not referring to the singing group, The Black Eyed Peas. These are the kind that you eat.
I always thought that this bean that originated here in the United States. The black eyed pea actually came from Asia and is thought to have been introduced to the United States through the African slave trade. Black eyed peas can be purchased fresh or dried. You can buy them dried in the one pound bags on the grocery shelves or you can easily find them canned these days. I recently have started buying them in the freezer section under the name of Allen’s. These taste so much better than the canned ones and are easier to cook than the dried ones. Dried beans are not so hard to cook with, but the frozen eliminates the sorting for small particles of sand, debris, etc and soaking them overnight. You can also do the quick soak method where you bring beans to a boil for 2 minutes and then you shut the heat off and let them sit there covered for 2 hours. Yes you do change the water before you start cooking with them for either method.
Black-eyed peas, also called cowpeas or crowder peas are a pale-colored dry bean, with a black spot that gives them their name. It is often considered a staple of a Southern diet as a side dish or a dish known as Hoppin' John. In the United States and particularly in the South, they are traditionally eaten on New Year's Day for good luck throughout the year. However, you know this have never stopped Travelnista. I am always on the lookout for new recipes.
I have a real simple one I use with canned black eye peas. I will take a can and throw into my food processor. Add a clove or two of raw garlic, some cayenne pepper or chili oil, a couple of chopped scallions, and a little water. I will blend that through and then I will add maybe a TBSP or 2 of olive oil to finish smoothing it out. Sometimes I may add some salsa as my liquid, it depends on the heat I want. Voila now I have a black eyed pea hummus with a nice kick to it.
Black-eyed peas are an excellent source of calcium, vitamin A and folate. They are low in fat and sodium and contain no cholesterol. They are high in potassium, iron, and fiber.
As with all other legumes they have so many benefits for our bodies.
Regular consumption of whole-grain foods is associated with a reduction in the risk of coronary heart disease. Diets high in fibers found in oats, psyllium seeds, fruit (pectin), and beans (guar gum) are linked to a reduction of cholesterol levels.
Eating carbohydrate-containing foods, whether they are high in sugar or high in starch (such as bread, potatoes, processed breakfast cereals, and rice), temporarily raises blood sugar and insulin levels. The blood sugar-raising effect of a food, called its “glycemic index,” depends on how rapidly its carbohydrate is absorbed. Many starchy foods have a glycemic index similar to sucrose (table sugar). People eating large amounts of foods with high glycemic indices (such as those mentioned above), have been reported to be at increased risk of type 2 diabetes. On the other hand, eating a diet high in carbohydrate-rich foods with low glycemic indices is associated with a low risk of type 2 diabetes. Due mostly to the health-promoting effects of soluble fiber found in beans, peas, fruit, and oats, these foods have low glycemic indices despite their high carbohydrate content.
High-fiber supplements, such guar gum, which is derived from beans, have improved glucose tolerance in some studies. A review of the research revealed that the extent to which moderate amounts of fiber help people with diabetes in the long term is still unknown, and the lack of many long-term studies has led some researchers to question the importance of fiber in improving diabetes. Nonetheless, most doctors advise people with diabetes to eat a diet high in fiber. Focus should be placed on beans, fruits, vegetables, seeds, oats, and whole-grain products.
Foods that are high in compounds called purines raise uric acid levels in the body and increase the risk of gout. Restricting purine intake can reduce the risk of an attack in individuals susceptible to gout. Foods high in purines include protein-rich foods, such as dried beans and peas.
A high-fiber diet, particularly one high in water-soluble fiber (as in legumes), is associated with decreased risk of both fatal and nonfatal heart attacks, probably because fiber is known to lower cholesterol. However, large trials separately studying men and women, and following them for years, have linked the greatest protection to water-insoluble fiber (from cereals), though scientists have yet to understand why. Until the details are better understood, doctors often recommend increasing intake of both soluble and insoluble fiber by eating plenty of beans, fruit, vegetables, oats, and whole grains.
Soluble fiber from beans, oats, psyllium seed, glucomannan, and fruit pectin has lowered cholesterol levels in most trials. Doctors often recommend that people with elevated cholesterol eat more of these high-soluble-fiber foods.
High triglycerides (TG)
Diets high in fiber have reduced TG levels in several clinical trials, but have had no effect in other clinical trials. Water-soluble fibers, such as guar gum and other gums found in beans, may be particularly helpful in lowering triglycerides.
Conventional treatment includes the avoidance of problem foods, such as citrus fruits, spicy foods, fatty foods, milk, and beans.
Irritable bowel syndrome (IBS)
The conventional treatment for IBS includes limiting intake of beans, dairy products, and foods containing caffeine, fructose, or sorbitol.
The relationship between Parkinson’s disease, antioxidants in general, and vitamin E in particular, remains unclear. Some preliminary studies have indicated that high dietary intakes of antioxidant nutrients, especially vitamin E, are associated with a low risk of Parkinson’s disease, even though Parkinson’s patients are not deficient in vitamin E. The correlation between protection from Parkinson’s and dietary vitamin E may not be due to vitamin E itself, however. Legumes (beans and peas) contain relatively high amounts of vitamin E. Separate from their vitamin E content, legumes have been associated with low risk of Parkinson’s disease. In other words, “high vitamin E intake” may be a marker for diets high in legumes, and legumes may protect against Parkinson’s disease for reasons as yet undiscovered but unrelated to their vitamin E content.
Source for health benefits of beans:
This is perhaps the most well known recipe for black eyed peas.
pound dried black-eyed peas
2 small smoked ham hocks or meaty ham bone
2 medium onions, divided
3 large cloves garlic, halved
1 bay leaf
1 cup long-grain white rice
1 can (10 to 14.5 ounces) diced tomatoes with chile peppers, juices reserved
1 medium red bell pepper, chopped
1/2 green bell pepper, chopped
3 ribs celery, chopped
1 jalapeno or serrano pepper, minced
2 teaspoons Cajun or Creole seasoning
1/2 teaspoon dried thyme leaves
3/4 teaspoon ground cumin
3/4 teaspoon salt
4 green onions, sliced
In a large Dutch oven or kettle, combine the black-eyed peas, ham bone or ham hocks, and 6 cups water. Cut 1 of the onions in half and add it to the pot along with the garlic and bay leaf. Bring to a boil, reduce the heat to medium-low, and simmer gently until the beans are tender but not mushy, 2 to 2 1/2 hours.
Remove the ham bone or hocks, cut off the meat; dice and set aside. Drain the peas and set aside. Remove and discard the bay leaf, onion pieces, and garlic.
Add 2 1/2 cups of water to the pot and bring to a boil. Add the rice, cover, and simmer until the rice is almost tender, about 10 to 12 minutes.
Mince the remaining onion then add to the rice along with the peas, tomatoes, and their juices, red and green bell pepper, celery, jalapeno pepper, Creole seasoning, thyme, cumin, and salt. Cook until the rice is tender, 5 to 8 minutes. Stir in the sliced green onions and the reserved diced ham. Serve with hot sauce and freshly baked cornbread.
Spicy Blackeyed Peas
Ingredients (use vegan versions):
1 Tbsp. oil
1 cup chopped onion
1 large clove garlic, chopped
1 teaspoon cumin
1 teaspoon dry mustard
1/2 teaspoon chili powder (I use more)
1 16 oz. can blackeyed peas (drained)
1 16 oz. can whole peeled tomatoes (undrained)
few drops Tabasco
1 teaspoon white vinegar
Sauté onion, garlic, and spices in a little oil until the onions are soft. Add the (blackeyed) peas and tomatoes. Simmer for 20 minutes or so, breaking up the tomatoes. Add Tabasco, vinegar, salt, and pepper. Turn off heat and stir.
Serve over rice or with grits.
Black-Eyed Peas Salad with Basil Dressing
3 cups canned or cooked black-eyed peas (2 15-ounce cans, drained)
1/4 teaspoon salt
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1 small sweet red bell pepper, seeded and finely chopped
1/4 cup cider vinegar
3 tablespoons chopped fresh basil, or 1 teaspoon dried
2 to 3 medium cloves garlic, crushed
1 1/2 teaspoons sugar
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 cup olive oil ( I would cut that amount down)
fresh basil or parsley for garnish
In a serving bowl combine black-eyed peas, 1/4 teaspoon salt, chopped onion, celery, and green pepper. Set aside.
In a small bowl or other container, whisk together the vinegar, basil, garlic, sugar, remaining 1/4 teaspoon salt, and pepper. Gradually whisk in the oil until the dressing is well blended. You can use a blender for this step, if desired.
In a medium bowl, combine the black-eyed peas, the chopped onion, celery, bell pepper, and basil dressing. Cover and refrigerate until thoroughly chilled, at least 2 hours or overnight. Serve with a garnish of fresh parsley or basil, if desired.
Black Eyed Peas with Mushrooms
1 3/4 cup black-eyed peas, soaked
5 cup water
1/2 lb mushrooms, thickly sliced
6 tablespoon vegetable oil
1 teaspoon cumin seeds
1 cinnamon stick
1 1/2 medium onions, chopped
4 garlic cloves, chopped
4 medium tomatoes, peeled & chopped
2 teaspoon coriander
2 teaspoon cumin
1/2 teaspoon turmeric
1/4 teaspoon cayenne
2 teaspoon salt
1 black pepper
3 tablespoon cilantro, chopped
Put peas & water in a covered pot & bring to a boil. Simmer for 2 minutes, turn off heat & let steep for 1 hour. Heat oil & when hot put in the cumin seeds & cinnamon stick. Let then sizzle for a few seconds. Add onions & garlic & stir-fry until the onions start to turn brown at the edges. Put in the mushrooms & stir-fry until they begin to wilt. Add the tomatoes, coriander, cumin, turmeric & cayenne. Stir & cook for 1 minute. Cover, turn heat to low & cook for 10 minutes. Turn off heat. Bring peas back to the boil, simmer for 20 to 30 minutes. Then add the cooked mushrooms & spices along with the remaining ingredients. Simmer, uncovered on low heat for 30 minutes. Stir occasionally. Remove cinnamon stick & serve.
Black-Eyed Peas with Spinach and Coconut Curry
Yield: 6 servings
1½ cups of dried black-eyed peas or 2 cans of black-eyed beans (drained and rinsed)
4 cups water
1 medium onion, finely chopped
3 garlic cloves, finely chopped
1 piece of ginger, peeled and finely chopped
2 small green chilies, finely minced
1 large tomato, finely chopped
10 ozs. of fresh baby spinach leaves or 10 ozs. of frozen spinach (thawed and drained)
salt and pepper to taste
½ tsp garam masala
½ tsp turmeric
½ tsp chili powder
1 tsp ground cumin
1 tsp ground coriander
1 can of coconut milk (can use the light variety)
4 tbsp oil (vegetable or canola)
freshly chopped cilantro leaves for garnish
If you are using dried black-eyed peas:
Wash them well in cold water. In a large mixing bowl, cover the black-eyed peas by at least 2 inches of water, cover the bowl and soak overnight on your countertop. When you are ready to use the black-eyed peas, rinse well and place them in a pressure cooker along with enough water to cover and use as directed. I recommend cooking the black-eyed peas in a vessel within the pressure cooker. They usually cook in 12-15 minutes (this may vary among pressure cookers) after pressure has been reached. They should be soft and creamy but not mushy.
In a large pot on medium high heat, add the oil. Then add the onions, when they have softened, add the green chilies, ginger and garlic. Stir to combine and add the spices (salt, pepper, garam masala, turmeric, chili powder, ground coriander and the ground cumin). Stir for 2-3 minutes until the mixture is fragrant, and add the tomatoes. Add the black-eyed peas and their cooking liquid (if you used the pressure cooker method)or the canned black-eyed peas. Stir and add salt and pepper to taste. Add the coconut milk, cover, reduce the heat to low and simmer gently for 20-30 minutes. Add the fresh or frozen spinach leaves (roughly chopped). Stir and cook for an additional 5-6 minutes and check your seasonings. Make any necessary adjustments. Garnish with freshly chopped cilantro leaves and serve.
Texas Black-Eyed Pea Caviar Dip
3 cans drained black eye peas with chopped jalapeno peppers
1 purple onion, chopped
3 tomatoes, chopped
3 cloves garlic, chopped
2 avocados, chopped
2 jalapeno peppers, chopped
1 green bell pepper, chopped
1/2 bunch of cilantro, chopped
Zesty Italian Salad Dressing
After you chop all this up, add enough Zesty Italian dressing to get the nsistency that you want for a dip. Add salt and pepper and refrigerate overnight. Serve with tortilla chips.
Grilled Shrimp Salad with Black Eyed Peas and Citrus-Chile Vinaigrette
Recipe courtesy Tyler Florence - 6 to 10 servings
Black Eyed Peas:
Extra-virgin olive oil
3 garlic cloves, smashed
1 fresh green chile, halved
1 pound dried black eyed peas
2 (4-ounce) smoked ham hocks
2 bay leaves
2 quarts water
Kosher salt and freshly ground black pepper
1 vine-ripe tomato, seeded and chopped
2 canned chipotle peppers in adobo, chopped
1 teaspoon sugar
1 orange, zested and juiced
1 lime, zested and juiced
1 lemon, zested and juiced
Extra-virgin olive oil
Kosher salt and freshly ground black pepper
3 pounds extra large shrimp, peeled and butterflied
2 tablespoons Ancho Chili Powder, recipe follows
1/2 lime, juiced
2 large handfuls fresh cilantro leaves, chopped
Extra-virgin olive oil
Kosher salt and freshly ground black pepper
1 bunch green onions, white and green parts, chopped
3 vine-ripe tomatoes, chopped
1 jalapeno, thinly sliced
To prepare the black eyed peas: Place a 2-gallon stockpot over medium heat. Drizzle with 2 tablespoons of olive oil, and add the garlic and green chile, sauté until soft, about 3 minutes. Add the black eyed peas, ham hocks, bay leaves, and water. Simmer for 45 minutes until the beans are tender, stirring when you think about it. Wait until halfway through cooking to begin seasoning with salt and pepper. You want the flesh of the bean to break down a little bit so it can penetrate the inside. Drain the black eyed beans and shred the ham hocks; set them aside to cool.
To prepare the vinaigrette: Puree the tomato, chipotle, sugar, citrus juices, and zest in a blender until smooth. Pour in 1/4 cup of olive oil and puree again until emulsified and slightly thickened.
To prepare the shrimp: Put the butterflied shrimp in a glass bowl and add the ancho powder, lime juice, half of the cilantro, and a drizzle of olive oil; tossing to coat. Marinate for 15 minutes while heating up the grill. Place a large grill pan on 2 burners over medium-high heat or preheat an outdoor gas or charcoal barbecue and get it very hot. Brush the grates with oil to keep the shrimp from sticking. Remove the shrimp from the marinade and season with salt and pepper. Lay the shrimp on the hot grill and cook 4 minutes on each side until charred and firm.
To serve: Combine the black eyed peas, shredded ham hock meat, green onions, tomatoes, jalapeno, and the remaining cilantro in a large salad bowl. Add the grilled shrimp and vinaigrette; toss the salad well to incorporate all the ingredients and season with salt and pepper.
Ancho Chili Powder:
3 ancho chiles, seeded and hand-torn into pieces
2 tablespoons chili powder
2 tablespoons ground coriander
1 tablespoon ground cumin
1 tablespoon sweet paprika
1 tablespoon dried oregano
1 tablespoon garlic powder
1/4 teaspoon ground cinnamon
1 teaspoon sugar
This homemade chili powder will add a smoky depth to chili and as a dry rub for steaks. Toast the ancho chile pieces over low heat in a dry skillet until fragrant, shaking the pan so they don't scorch. Put the chiles in a mini food processor and pulse to a powder. Add the remaining ingredients and buzz again to combine.
Yield: about 1 cup
Printed from FoodNetwork.com
Grilled Corn, Edamame, and Black-eyed Pea Salad
Recipe courtesy Deborah Fewell - Serves: 8 to 10
4 ears grilled corn
1 pound edamame, cooked and shelled
2 1/2 cups cooked black-eyed peas (if using canned, be sure to drain)
1 red onion, finely chopped
4 stalks celery, finely chopped
4 tablespoons melted butter or 2 tablespoons olive oil
1 1/2 cups balsamic vinaigrette, or as needed
2 cloves garlic, minced
Kosher salt and freshly ground black pepper
1 large head red leaf lettuce, torn into bite size pieces
1 (12-ounce) bag baby spinach
Sliced plum tomatoes, for garnish
Cut corn kernels off cob and place kernels in a large mixing bowl. Add edamame, black-eyed peas, red onion, celery, and butter or oil. Toss until combined. Add balsamic vinaigrette and minced garlic, mix well. Add salt and pepper, to taste. Refrigerate until ready to serve.
Mix red leaf lettuce with baby spinach and line a serving bowl or platter with lettuce and spoon salad over the bed of lettuce. Arrange sliced plum tomatoes around the edge of the dish, if desired, and serve.
Printed from FoodNetwork.com
Friday, January 29, 2010
We are going to be in a deep freeze this weekend. Cold weather makes me think of soup. One of my winter favorites is a kale soup. I just throw tons of garlic with white beans and kale in a pot of chicken broth or vegetable broth diluted with water and simmer away until I have a yummy soup. Super simple.
Kale is a powerhouse of nutrients. Greens in general are nutritious foods, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provides other important nutrients.
In addition to beta-carotene, kale posses other important carotenoids: lutein and zeaxathin. These carotenoids help keep UV rays from damaging the eyes and causing cataracts.
According to recent research results, kale is an incredible source of well-absorbed calcium, which is one of the many factors that may help prevent osteoporosis. It also provides decent amounts of vitamin C, folic acid, vitamin B6, manganese, and potassium.
The manganese in kale helps your body's own antioxidant defense system, superoxide dismutase, protecting you from damaging free radicals. Its folate and B6 team up to keep homocysteine levels down, which may help prevent heart disease, dementia, and osteoporosis bone fractures.
Kales or borecole (Brassica oleracea Acephala Group) are a variety of cabbage that belongs to the plant family Brassica. The three most common subtypes of this species of leafy vegetable are ornamental kale, dinosaur kale and curly kale. Each of these varieties has their own distinct flavor and texture and they vary in their general appearance also. While the curly kale has a typical pungent taste, the ornamental variety has a very mellow flavor and their texture is also very tender and soft. The dinosaur kale, on the other hand, has a slight sweet and delicate taste. Native to Asia Minor, kales have been introduced to Europe during 600 B.C. by a group of Celtic wanderers. Today, the vegetable is an important part of the cuisine and food habits of the people residing in different parts of Europe. In Japan, kale juice is a popular dietary supplement. Due to its high vitamin and mineral content, the vegetable protects us from a number of diseases. Some of the important health benefits of kale are given below. Go through them and know more about the different beneficial effects of the vegetable.
Health Benefits Of Eating Kale
The beneficial effects of cruciferous vegetables like kales over cancer have been known for a long time. The vegetable is very effective in reducing the risk of lung, breast, bladder, colon and ovarian cancer.
Indole-3-carbinol, a phytonutrient present in cruciferous vegetables like kales, helps to reduce the secretion of apolipoproteinB-100 (a cholesterol transporter) by the liver cells. This transporter is the prime carrier of LDL (Low Density Lipoprotein) to tissues and increased levels of this cholesterol lead to plaque formation in the blood vessels. Thus, by lowering the secretion of the transporter, the vegetable helps to prevent a number of ailments related to the cardio-vascular system.
There is a direct connection between vitamin A, lung inflammation and emphysema. Studies have proved that a particular carcinogen present in cigarette smoke, benzo(a)pyrene, causes vitamin A deficiency in the body. Thus, to counteract this effect; the daily diet of a person should have high contents of vitamin A.
Research has also indicated that intake of vitamin C rich foods such as kales acts against inflammatory polyarthritis, a type of RA (Rheumatoid Arthritis) that involves two or more joints.
The high fiber content in kales helps to reduce high cholesterol levels and thus helps to prevent atherosclerosis. It is estimated that a single cup of kale supplies around 10.4% of the daily fiber requirement.
Apart from this, kale also helps to maintain the normal blood sugar level and hence, is very advantageous for people suffering from diabetes.
Kale contains high calcium content. Calcium is vital for the development and maintenance of healthy bones. A cup of kale provides approximately 9.4% of the daily calcium requirement.
The vegetable is also a very good source of the trace element, manganese. This mineral takes part in a number of chemical processes in the body and helps in the production of energy from carbohydrates and proteins. Also, it is involved in the synthesis of certain fatty acids that are essential for the proper functioning of a healthy nervous system.
Manganese is a critical component of an antioxidant enzyme called superoxide dismutase (SOD) which is exclusively found inside the body mitochondria. Here, it provides defence against the harmful effects of certain free radicals that are produced during the process of energy production.
The presence of certain organosulfur phytonutrients in kale helps to reduce the risk of certain types of cancer in humans like bladder cancer and colon cancer and helps in the general strengthening of the immune system of the body.
Kales contain a considerable amount of oxalates, which when becomes too concentrated in body fluids, crystallize and lead to certain ailments. It is for this reason that people with existing or untreated health problems should avoid the excess intake of kale.
Until and unless the vegetable is grown organically, it is always advisable to avoid its consumption in order to avoid pesticide related health risks.
Sources of info:
2 bunches kale
2 tablespoons olive oil
2 to 3 large cloves garlic, minced
Sea salt and freshly ground black pepper
1 tablespoon toasted sesame seeds
Preheat oven to 375°F. Rinse kale and pat dry thoroughly. Remove and discard thick ribs and roughly chop leaves. Pat leaves dry again. Toss with olive oil, garlic, salt and pepper in a large bowl. Spread on a large rimmed baking sheet. Kale does not need to be in a single layer, as it will shrink in volume as it cooks. Bake for 15 to 20 minutes, stirring every five minutes or so, until leaves are tender, crisp on edges and slightly browned. Sprinkle with sesame seeds before serving.
Steamed Greens with Lemony Tahini and Cashews
½ cup tahini (sesame seed paste)
2 large lemons
1 large clove garlic, pressed
Salt and freshly ground black pepper to taste
2 pounds collards, kale, or Swiss chard
3 tablespoons extra-virgin olive oil
2 cups finely chopped onions
½ cup unsalted roasted cashews, roughly chopped
1. Stir the contents of the tahini to incorporate the oil that often floats on top. Put the tahini in the bowl of a food processor. Grate the rind of the lemons and add to processor. Cut lemons in half and squeeze to get 1/4 cup juice. Add to processor. Add pressed garlic and begin to process. Add 1/3 cup to 1/2 cup cold water and process until smooth. Add salt and pepper to taste. Cover and set aside until ready to use.
2. Wash greens well. Cut into 1/2-inch pieces and discard tough stems. Heat oil in a very large nonstick skillet. Add onions and cook over medium-high heat for 3 minutes, stirring constantly. Add greens (with some water clinging to them) and cook over high heat for 5 minutes. Add a large pinch of salt. Cover pan and cook 5 minutes longer, until tender but still bright green. Stir the tahini in with the greens and top with cashews.
Kale and White Bean Soup
1 lb dried white beans such as Great Northern, cannellini, or navy
2 onions, coarsely chopped
2 tablespoons olive oil
4 garlic cloves, finely chopped
5 cups chicken broth
2 qt water
1 (3- by 2-inch) piece Parmigiano-Reggiano rind
2 teaspoons salt
1/2 teaspoon black pepper
1 bay leaf (not California)
1 teaspoon finely chopped fresh rosemary
1 lb smoked sausage such as kielbasa (optional), sliced crosswise 1/4 inch thick
8 carrots, halved lengthwise and cut crosswise into 1/2-inch pieces
1 lb kale (preferably lacinato), stems and center ribs discarded and leaves coarsely chopped
Cover beans with water by 2 inches in a pot and bring to a boil. Remove from heat and let stand, uncovered, 1 hour. Drain beans in a colander and rinse.
Cook onions in oil in an 8-quart pot over moderately low heat, stirring occasionally, until softened, 4 to 5 minutes. Add garlic and cook, stirring, 1 minute. Add beans, broth, 1 quart water, cheese rind, salt, pepper, bay leaf, and rosemary and simmer, uncovered, until beans are just tender, about 50 minutes.
While soup is simmering, brown sausage (if using) in batches in a heavy skillet over moderate heat, turning, then transfer to paper towels to drain.
Stir carrots into soup and simmer 5 minutes. Stir in kale, sausage, and remaining quart water and simmer, uncovered, stirring occasionally, until kale is tender, 12 to 15 minutes. Season soup with salt and pepper.
Kale and Potato Soup with Turkey Sausage
1 tablespoon cooking oil
1 pound turkey or chicken sausage
1 onion, chopped
4 cloves garlic, cut into thin slices
1 quart water
2 cups canned low-sodium chicken broth or homemade stock
1 1/2 teaspoons salt
1 1/2 pound boiling potatoes, peeled and cut into 1/4-inch pieces
Pinch dried red-pepper flakes
1 pound kale, stems removed, leaves shredded
1/4 teaspoon fresh-ground black pepper
In a large pot, heat the oil over moderately low heat. Add the sausage and cook, turning, until browned, about 10 minutes. Remove the sausage from the pot and, when it is cool enough to handle, cut it into slices. Pour off all but 1 tablespoon fat from the pan.
Add the onion and cook, stirring occasionally, until it is translucent, about 5 minutes. Add the garlic to the pan and cook, stirring, for 1 minute longer.
Add the water, broth, and salt and bring the soup to a boil. Add the sausage, potatoes, and red-pepper flakes and bring back to a simmer. Cook, partially covered, for 2 minutes. Add the kale and bring the soup back to a simmer. Cook, partially covered, until the potatoes and kale are tender, about 6 minutes longer. Add the black pepper.
Parmesan Green Beans and Kale
Recipe courtesy Giada De Laurentiis
3 tablespoons olive oil
1 onion, sliced
1/4 pound cremini mushrooms, trimmed and quartered (about 14 mushrooms)
1 1/2 pounds green beans, trimmed and slice into 1-inch pieces
2 teaspoons salt
1/2 teaspoon freshly ground black pepper
3 tablespoons finely grated Parmesan
1/4 cup white wine
1/2 teaspoon red pepper flakes
1 bunch kale (1/2 pound), rinsed, stemmed, and roughly chopped
2 tablespoons lemon juice (about 1/2 a lemon)
Warm the olive oil in a large, heavy sauté pan over medium-high heat. Add the onions and cook until translucent, about 4 minutes. Add the mushrooms, green beans, salt, and pepper and cook for 2 minutes. Add the wine and continue cooking until the green beans are almost tender, about 5 minutes. Add the red pepper flakes and the kale and continue cooking until the kale has wilted, about 4 to 5 minutes. Add the lemon juice and the Parmesan cheese. Toss to coat and serve immediately.
Chicken and Chorizo Romesco with Spanish Potatoes and Kale
Recipe courtesy Rachael Ray, 2008
1/2 cup extra-virgin olive oil, divided
5 cloves garlic, thinly sliced
2 pounds baby Yukon gold potatoes, halved
Salt and freshly ground black pepper
1 bunch kale, stemmed and coarsely chopped
1 cup chicken stock
1 cup shredded manchego
1 to 3 slices stale bread, toasted, cut 1/2-inch dice
1 cup pequillo peppers or roasted red peppers
1 (15-ounce) can fire roasted tomatoes, drained, about 1 1/3 cups
2 tablespoons sherry vinegar
1/2 cup marcona almonds (Spanish toasted almonds), substitute toasted sliced or
peeled almonds if unavailable
4 pieces boneless skinless chicken breast or thigh meat
2 teaspoons orange zest or lemon zest
1 teaspoon smoked or sweet paprika
A handful flat-leaf parsley, finely chopped
3/4 pound Spanish chorizo, casings removed, cut into 8 pieces on the bias
Heat about 1/4 to 1/3 cup olive oil in a medium skillet over medium-low heat. Add the garlic and slowly cook until crisp and golden brown.
Place potatoes in a pot and cover with water, bring to a boil, season with salt and cook 15 minutes or until tender, drain and return to hot pot. While the potatoes cook, simmer kale in salted water 10 minutes then drain. When you are ready to serve, mash potatoes with stock and cheese, fold in kale, adjust salt and pepper.
While potatoes come to a boil, move forward with the meal. Add to a food processor: toasted garlic (reserve the oil), some of the toasted bread in pieces, the peppers, tomatoes, sherry vinegar, almonds, and salt and pepper. Turn processor on and stream in reserved "garlic-oil" and add the rest of the toasted bread in pieces until you get a pesto-like consistency. Transfer sauce back to the skillet and keep warm over low heat.
Cut each piece of chicken into 3 chunks and season with citrus zest, smoked sweet paprika, salt, pepper and parsley. Set aside.
Heat 1 tablespoon olive oil in a nonstick skillet over medium-high heat. Add chorizo and render it 1 minute. Remove the chorizo to a plate and then add chicken and cook 10 to 12 minutes, turning occasionally.
Pour a pool of sauce onto each dinner plate and top with a mound of potatoes and kale and chunks of chicken and chorizo. OLE!
This is one of my favorite recipes using kale. When ever my boyfriend takes me out for dinner in Atlantic City we go to Bobby Flay’s restaurant in Atlantic City at the Borgota. I always order this if it is on the menu. I know, it is fattening but it is so good! I splurge when I order this and it is so worth the calorie splurge. This is one of Bobby’s seasonal dishes.
2 pounds kale, center stalks removed
4 tablespoons unsalted butter
1 cup heavy cream
1/8 teaspoon ground nutmeg
Salt and freshly ground pepper
Blanch the kale in lightly salted water until tender, rinse in ice water, drain and cut into 1/2-inch ribbons. In a large sauté pan over medium heat, melt the butter and add the kale, cream and nutmeg. Reduce the heat to low and cook for 5 minutes, or until the cream has reduced and thickened. Season with salt and pepper to taste.
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