Chef Nicks Kitchen

Articles by Chef Nick
 

How To Make Cooking Quick, Easy and Healthy
by Chef Nick Cavataio

I come across quite a few people that have
basic cooking questions. In conversations with
them I find that they really don't like to cook.
They can cook but they have other things they
would rather be doing, than be in the kitchen.
And that is OK. It's not the most interesting
place for all of us to be.

In fact, even the best of us sometimes
struggle in the kitchen with new meal ideas.

Lets face it when you're raising a family and
working full time, It's really easy to reach
in the cupboard for that box of Mac and Cheese.
And even if we don't want to admit it, we all
occasionally have those not so healthy prepared
items in our pantry or freezer.

Anyway, if you would rather be doing something
else, anything else other than being in the
kitchen. And would like to get the meal thing
done and out of the way, then lets talk quick,
easy and healthy. You will definitely be the
hero.

There are many more choices than you might
think when it comes to getting dinner on the
table in a hurry. Make a trip to the grocery
store and stock up on prepared foods that are
low fat and low sugar. They will help cut down
on preparation time and still be a healthy
choice. Pick up chicken and beef bouillon
cubes. Or you might like the chicken or beef
base that comes in a (paste) better, either
one is good and I always have it available.

Have the spice rack ready to go for any
meal idea that pops into your head. Some
of the spices to keep on hand are: allspice,
paprika, thyme, sage, cumin, dill weed, cayenne
pepper, black pepper grinder, kosher salt,
coriander, poultry seasoning, mustard, dry basil,
and oregano. Also, a lot of spice blends
available today are great, you might want to
experiment with something like a garlic and
rosemary blend or a lemon garlic blend. It's
all a matter of preference and taste.

Some of the other items you should have to
make life easier are canned beans, dry pastas,
and jars of barbeque sauce, taco sauce, tomato
sauce, salsa, and pesto. Frozen veggies are
always great and if you look closely there are
choices available without preservatives. One last
suggestion, there is no law that says you can
only have French toast, pancakes and oatmeal
for breakfast. Try a pancake supper and don't
forget it's always easier to use the blender
for mixing pancakes. Hope you enjoy these
recipes that are QUICK, EASY AND HEALTHY. You
can substitute the cauliflower with another
veggie of you choice.

Roasted Cauliflower Soup

1 large head cauliflower (3 lbs.), cut into
flowerets (10 cups)
1 large onion, sliced
2 cloves garlic, halved
2 Tbs. olive oil
2 cans low-sodium chicken broth
1 c. water
1 bay leaf
1 tsp. chopped fresh thyme (or equivalent
dried)
1 c. gourmet fat-free half & half
1 tsp. salt
1/8 tsp. pepper

Heat oven to 400 degrees. In large roasting pan,
toss cauliflower, onion slices and garlic with
olive oil. Roast the vegetables in the pan for
30 minutes, stirring after 15 minutes.

In soup pot, combine roasted cauliflower mixture,
chicken broth, water, bay leaf and thyme. Cover,
bring to a boil. Reduce heat; simmer, covered,
20 minutes. Discard bay leaf. In blender or food
processor, puree soup in batches. Return soup to
saucepan. Stir in fat-free half & half, salt and
pepper; gently heat.

Makes approximately 8 servings

Can be served for breakfast, lunch or dinner.
Breakfast Pizza with Sausage

1 cup low fat shredded cheese
1/2 cup chopped peppers
1/4 cup chopped onions
1/2 cup chopped tomatoes
1 cup sliced sausage
egg substitute to equal 6 eggs
1/2 cup skim milk
salt, pepper and fresh chopped parsley

Spread two cans of crescent rolls on a cookie
sheet to make a crust. Sprinkle cheese,
vegetables, and meat over dough. Mix eggs,
milk, salt, and pepper. Beat, and then pour over
cookie sheet. Sprinkle on parsley for color and
flavor. Bake at 350 degrees for 12 to 14 minutes
until done. Cut in squares. Any topping can be
used; use your imagination.

Note: Breakfast Pizza can be topped with sausage,
bacon, ham - use your imagination!

Makes 10 servings


Make-Ahead Healthy Waffle Mix

1/2 cup rolled oats (can be toasted first by
putting thin layer in pan and baking at 350
degrees for 15-20 minutes, or until lightly
toasted)
1 pkg. Rapid Rise yeast
1 T sugar
3 T oat bran
2 T nonfat dry milk powder
1/2 cup cornmeal
3/4 cup whole wheat flour
1/4 t baking soda
3 T wheat germ

Mix above ingredients in a large bowl. Heat
ingredients below until very warm (125-130
degrees) and stir into the dry mixture.

3/4 cup skim milk
2 egg whites
1/4 cup dark molasses

Let the batter sit for about 20 minutes, or
overnight in the refrigerator. You may want
to add more milk or water to get them to the
consistency you like, depending on whether
you're going to turn them into waffles or
pancakes.

Makes 4, approx. 7" square


Italian Fish Stew

1/4 cup olive oil
1 large onion, chopped
2 cloves garlic, minced
1 large green bell pepper, stemmed, seeded
and chopped
2/3 cup chopped parsley
1 can (15 oz) tomato sauce
1 can (28 oz) tomatoes
1 cup dry white wine
1 bay leaf
1 t dry basil
1/2 t dry oregano leaves
12 clams in shell, suitable for steaming,
scrubbed
1 lb large shrimp, (30 per lb), shelled &
deveined
2 lb crabmeat

In 6-8 quart pan over medium heat, combine
oil, onion, garlic, bell pepper and parsley;
cook, stirring often, until onion is soft.
Stir in tomato sauce, tomatoes (break up
with spoon) and their liquid, wine, bay leaf,
basil, and oregano. Cover and simmer until
slightly thickened, about 20 minutes. To
broth, add clams, shrimp and crab. Cover and
simmer; gently until clams pop open and shrimp
turn pink, about 20 minutes. Ladle hot broth
and some of each shellfish into large bowls.
Serve with warm sourdough bread.

Tip: Add whatever shellfish or fish you like.
Scallops and monkfish are good. Also great
served over pasta.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Chef Nick Cavataio is the author of
'Conquering Healthier Recipes and Beyond,'
an cookbook packed with more than 300
mouth-watering recipes you can cook quickly
at home.  http://www.conqueringhealthierrecipes.com
 

Nick Cavataio 99 Hall Road Owego NY, 607-687-5654 mailto:ncavataio@stny.rr.com