|
Published: July 03, 2008 02:18 pm
LOCAL FLAVOR: Comfort foods can be good for you and your wallet
By Marija Vukcevich
Food frugality is as “in” as chateaubriand is “out.” All of a sudden, it’s more than acceptable to watch our grocery shopping budget, especially since prices are mounting each time we wheel the cart down the aisles.
The average cost of basic groceries, including rice, flour and milk, climbed at a rate of about 5 percent last year, according to the Labor Department, the sharpest increase in almost 20 years.
That rite of summer, the family vacation, is happening in our own backyards because of gasp-inducing gasoline prices and jitters about the economy. So we can revert back to good times by scaling back, packing coolers for an old-fashioned picnic and heading out to the many great parks in Western New York, often within walking or biking distance.
In past columns, I have selected many comfort food recipes for you. Such foods have the power to soothe with remembrances of the great old days when we loaded up on unhealthy cuisine, promising to begin the diet a few days later. Now the alarm has sounded for healthier, more economical cuisine.
Since you are what you eat, we are advised to make healthy, low-fat, high-fiber choices. Let’s vary our menus with comfort foods that have the power to soothe and are labeled “lite version.”
My friend Pat Soluri’s grandfather, known to many as Uncle Sam, is a master of the art and science of Italian classic cooking, and has been recognized for this picnic favorite, a healthy year-round treat.
Melanzana de Mettere in Salamoia de Zeo Sam
(Uncle Sam’s pickled eggplant)
1 eggplant
2 cups white vinegar
Hot crushed pepper flakes to taste
Salt and pepper to taste
Juice of one lemon
1/2 teaspoon oregano
2 cloves garlic, minced
1 tsp. chopped basil
Olive oil for topping off
Clean and peel eggplant. Slice into 1/8 inch slices and place in colander over sink or bowl. Cover with plastic wrap and weigh down with two or more large cans of tomatoes to squeeze out the eggplant juice.
Remove after 30 minutes. In sauce pan, pour vinegar and juice and bring to a boil. Drop three to four slices of eggplant for one minute, boil and remove with slotted spoon and repeat until all slices have been dipped.
Drain all slices thoroughly, then cool.
Between two flat plates, squeeze any remaining vinegar mixture and place slices, a few at a time, in a mason jar or large bowl. Sprinkle hot pepper, garlic, oregano, basil and salt and pepper to taste over the slices and repeat until all are used up. Top off jar with virgin olive oil and seal. Refrigerate and serve cold as an appetizer or for sandwiches at the picnic. Serves eight.
•••
Chicken legs are good for you, and dark meat is dark simply because it has myoglobin, the protein that carries oxygen to muscles. Dark meat chicken contains iron, zinc, B vitamins and more minerals than white meat.
Do try this chicken thigh recipe. It’s very economical as well as healthy.
Braised chicken thighs with tomatoes and peppers
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1/4 to 1/2 tsp. crushed red pepper flakes.
8 skinned and boned chicken thighs (about 1 1/2 lbs.) trimmed of fat, cut into 1-inch chunks
4 tbsp. olive oil
3 large Italian frying peppers, cut into 1/2 inch chunks
1 medium sweet onion, cut into 1/2 inch chunks
3 or 4 large garlic cloves, minced
About 1 pound small tomatoes, such as cherry, grape, or cluster of tomatoes vines still attached, cut into small pieces
In a small bowl, mix salt and pepper and crushed red pepper, and sprinkle over the chicken.
In a large, heavy deep skillet or a Dutch oven, warm 3 tbsp. oil over medium-high heat until hot. Add half the chicken, cook until browned, turning once, four to five minutes. Transfer browned chicken to clean bowl. Repeat with the remaining 1 tbsp. oil and remaining chicken.
Spoon off all but 2 tbsp. of oil from the pan. Return chicken and any accumulated juices to pan. Add peppers, onion and garlic. Stir well. Stir in tomatoes. Bring juices to a boil. Reduce heat to medium-low. Cover and simmer, stirring occasionally, reducing heat if necessary, until chicken is cooked through, and vegetables are tender and juicy, about 15 to 20 minutes. This heart-healthy recipe serves four.
•••
We have also received a delightful light recipe for that rich creamy comfort food, fettuccini alfredo, which is below:
Lite fettuccini alfredo
1 tbsp. butter
2 cloves garlic, minced
1 tbsp. flour
1 1/3 cups skim milk
2 tbsp. light cream cheese
1 1/4 cups Parmesan cheese, grated
4 cups cooked fettuccini
2 tsp. chopped fresh parsley
Freshly ground black pepper
Melt butter in a saucepan; add garlic and sauté for about one minute; stir in flour. Gradually add milk, stirring until blended. Cook for about eight minutes, or until thickened and bubbly, stirring constantly.
Stir in the cream cheese, and cook for about two minutes. Add one cup Parmesan cheese, and stir until melted. Pour sauce over the hot Fettuccini, tossing to coat. Add the remaining 1/4 cup Parmesan cheese on top, with the parsley and pepper. Serves four.
Marija Vukcevich is a freelance writer from Lewiston. Contact her at marijavukcevich@aol.com.
|
|
|
|
 |
Physical Therapy
PHYSICAL THERAPY ASSISTANT The Visiting Nursing Association of WNY is currently seeking a full or part time ...>MORE
Nursing
NURSING. ElderWood Senior Care, "Care Without Compromise". We invite you to stop by and learn how you can become part of...>MORE
RN
RN, Director of Quality / Education: to plan, organize, develop and direct all staff development and CQI programs. North...>MORE
COLLECTORS
Exp. collectors, high hrly., low cash goals, 20% overage, 500 4 hitting, Chuck @ 597-2538...>MORE
Wait Staff
WAIT STAFF P/T 11am -2pm or 3:15-6:45pm. Will train. Apply Amberleigh Retirement, 2330 Maple near Transit. ...>MORE
Activities Director
Activities Director FT AS Degree and /or or 3-5 yrs exp working in adult home. Send Resume To: Ransomville Manor at 35...>MORE
Facilities Director
Facilities Director Strategically manage commercial and residential portfolios onsite in US and Canada. Exe...>MORE
Nursing
NURSING. RN's. Up to $7500 Sign on Bonus. Thinking of a change? Consider Mount St. Mary's Hospital. Various positions av...>MORE
Insulation Installer
Insulation Installers. Exp. preferred but will train the right candidates. Start $8-$10/hr. Earn $15. in less than 30 da...>MORE
FLOOR ASSISTANT
Floor asst. needed for approx. 30-35 hrs/wk in a podiatry office, no exp. nec., will train, call between 12-2:30 pm for ...>MORE
See all ads |
Pontiac 1999 Montana
PONTIAC 1999 Montana 57,000 original miles, full options, like new, $3300, 694-0441...>MORE
Ford 1995 Crown Victoria
Ford 1995 Crown Victoria 4 dr, loaded, new tires must see & drive $3500. red. 860-2854...>MORE
VW 2001 Beetle
VW 2001 Beetle, loaded, GLX turbo, exc. cond, all service records, fun to drive, blue bk $5600, take best offer, 990-06...>MORE
Chevy 2003 Impala
CHEVY 2003 Impala 25,600 miles, loaded Exc. Cond. $10,000/bo 297-2199...>MORE
Mercury 1999 Grand Marquis
Mercury ‘99 Grand Marquis 4 dr, leather, all options, 49k org mi., showroom cond. $6000. 860-2854, ...>MORE
Mazda 1995 Millenia
Mazda 1995 Millenia loaded, leather, only 26k mi. exc. cond. $2995. Best Offer 531-3548 or 297-1526...>MORE
Buick 2005 LeSabre
BUICK 2005 Lesabre Custom, excellent condition, fully loaded, $6700 or best offer, 754-4540...>MORE
Chevy 2007 Impala LT
CHEVY 2007 Impala LT 25,800 mi, ext. warranty Exc. Cond, $16,500 297-2199...>MORE
Chevy Astro 1999
CHEVY ASTRO GOOD CONDITION 1999 with 113K miles. Asking: $2200.00. Call: 693 2471:...>MORE
Ford Windstar 1998
FORD 1998 Windstar $1000 or best offer. 298-5220...>MORE
See all ads |
|
 |
|