Shepard's Pie from South Beach

Hello All,
This was so easy, although a bit time consuming, it was definitely worth the effort. However, I can take NO credit for this dish; this was right out of the 'South Beach Supercharged Cookbook'. Just lean meat, edamame [soybeans], chopped onions, Worcestershire sauce, and topped with cauliflower [mixed with an egg yolk and sour cream] and shredded cheddar cheese. The only thing I do not do is add any salt until the cauliflower - and just a little bit. There is salt in the beef stock and in the cheese.

We had eaten beef a few times this week already. So, instead I replaced the lean beef with Turkey chopped meat and added a little extra Worcestershire Sauce. Although the cookbook doesn't mention draining the pan after the meat cooks, it really is a good idea. The beef broth and and the Worcestershire sauce can make this a little bit of a watery dish.

Your food should be a reflection of you - your palate - and of course, what your family enjoys eating. Keep that in mind the next time you question an ingredient and don't be afraid to put your own spin on things, I know I do all the time. So, if you are not a fan of edamame, you could always swap it out for cannellini beans. Sometimes, I will just omit an ingredient that I do not like. In this case, I think replacing the edamame is a good idea because of the substance it adds to the dish.

COOKING TIP: PYREX BAKING DISHES with COVERS
This was dinner twice for us ... the best idea - when you are cooking something like this, use a pyrex baking dish with a cover. I was able to pick up a 2-dish pyrex set with covers for about $20.00 in the regular market. I think that is one of the best buys I've made recently. I have seen a good buy for pyrex with covers in BJ's also. So simple, make it / bake it in the pyrex and then when it cools, just cover and refrigerated till next time. The seals are airtight. It really is a winning solution.

P.S. - Did you catch the Dr. Oz show this week when the author of South Beach; Dr. Arthur Agatston, a world renown cardiologist, was one of his guests. He discussed the health benefits of consuming good fats - like avocados and nuts; good carbs like whole grains and sweet potatoes; and low sugars! It is amazing how many sugars are in the foods we eat.

Well, I hope you'll give it a try - and give your self a break with built-in leftovers.

Dessert

This post I have to thank Rocco DiSpirito for the commitment to re=creating recipes for his book - Now Eat This ... www.noweatthis.com

I made these wonderful triple Chocolate Chip Cookies - and there is no flour. These cookies are made with Cannelini beans, cocao powder and mini chocolate chips, agave syrup, vanilla, egg whites and splenda.

They are pretty good, and a great alternative for when you want to really take charge of what you are putting into your body. His proven recipes give great examples of how you can redo almost anything!
We washed them down with a steaming hot chocolate to really enjoy the decadence!

Pizza Blogging

Hello all you foodies ...

Well, some of you think there are no carbs in my world
this week I am proving your perceptions inaccurate.

Tonight was Piled High Pizza night, of course, we had a bowl of soup first - that chicken soup sure does s-s-s-t-t-t-r-r-e-t-t-ch!

Shopping List -
Pizza dough - more about that below
2 Red Peppers
5 Zucchini
1 large Vidalia Onions
5 - 8 meatballs depending on their size
Mozzarella Cheese
Tomato Sauce - This is a staple and I make a large pot almost once a week, I can use it in a few dishes.
Optional - fresh ground pepper
Oregano
Fresh Basil
Pepperoni
Broccoli
Fresh Tomato & Basil
The list is endless!!
I would LOVE to hear about your favorite toppings - leave a comment!!

Granted, the meats I prefer are Turkey meatballs, turkey sausage and even turkey pepperoni.

But, ordering from a local pizzeria guarantees dinner in 20 minutes, can be delivered, or you can pick up on your way home - and minimal clean up. Now how it works in this world.

Let’s just talk about the Pizza Dough for now ...
Store bought or you can make it in a bread machine.

If you are very adventurous - you can go for the the way of my youth - flour, warm water, yeast and salt, a big bowl, a very clean counter, extra flour for the counter, oil for your hands will help the dough from sticking to you if you are ‘hand mixing’ get ready of a work out. these days - use your Cuisinart and big empty bowl. and Mix all ingredients, knead dough for almost five minutes using the heal of our palm when pushing dough away from you. The texture will become smooth. Dust the bowl bottom with flour put the dough in, cover with wrap and leave in a warm place - check back in two hours.

My Choice most times - Pizza dough from Whole Foods - they have a wonderful Whole Wheat Pizza dough that has 6 ingredients - not enriched flour and sugar is the last ingredient: Whole Wheat Flour, Water, Yeast, Olive Oil, Salt and Sugar.
The only thing missing are the directions - I have found that letting the dough get room temperature for at least 30 - 60 minutes is beneficial because it is easier to manipulate.
I also pre-cook the spread out fork punctured [this helps it from ballooning in the oven] dough on a greased and lightly floured pizza pan for 6 - 8 minutes at 450 degrees.

Removing the slightly baked pizza dough from the oven, I ensure that it can easily slide off the pan, otherwise, I will remove it now with a spatula and re-apply some olive oil to the pan.

Next it’s time to BUILD a pizza - I ladle on hot tomato sauce, spread the shredded mozzarella cheese, and top with hot sliced meatballs, and sliced zucchini, red peppers and onion that just came out of the over after baking 20 minutes. I was missing the Italian Sweet Sausage, but alas, we cannot always have what we want.

Time to watch Top Chef!!

Chicken Soup Squared, Chicken Wrap, and Vegetables.

Tonight was a night for a quick fix!
So, here it is Chicken Breast Wrap with lettuce, tomato, side of broccoli and some left over cauliflower bake from the other night.

To zest up chicken breast marinate them in salad dressing - that's right - Wishbone Italian - low ft or fat free is low in sugars - are great choice - use extra marinade and just cook it with the chicken - I used the thicker skinless boneless one - so, I butterflied them and cooked for about ten minutes on each side. Damascus Bakeries make these terrific wraps - they are square and easy to roll, they come in Whole Wheat and Flaxseed - low fat, low sugar and the carbohydrates are well balanced by the fiber and proteins.

Someone I know gave me a quick easy vegetable idea - 20 - 25 minutes on bake in the oven at about 400 on a lightly greased baking pan - I prefer olive oil when I bake the vegetable.

The cauliflower is a bit more time consuming - so leftovers were conducive to a dinner in under 30 minutes. I just use frozen cauliflower [usually 2 bags] defrost it by cooking it in a large frying pan sprayed with Pam. It takes a good 15 or so minutes for it to start to defrost and get a bit golden. This is when I put the over on at 400. Take out a nice sized baking pan or pyrex dish - and spray it with Pam, put it on the side. When more than half of the cauliflower is at the golden stage ... I add in a whole head of fresh chopped garlic with olive oil in the center of the pan, and stir well to coat the cauliflower with the garlic and olive oil. As soon as the garlic starts to get just a little golden. Garlic that starts to burn also gets bitter - so keep a close eye at this point. Then I add 2 - 3 heaping tablespoons of dried parsley that I crush and pepper to taste. Sometimes I even add a hint of either cajun spice or some other 'hot' dried spice - also to taste. Put the cauliflower in the baking dish and cover moderately with a cheddar or american cheese of your choice and bake until the cheese melts - about 12 - 17 minutes. [This is one of the reasons I don't use too much salt, it's everywhere, including the cheese.]

Well - I promise the chicken soup recipe soon! But I will tell you why I refer to it as Chicken Soup Squared. I use a ready made broth, but I cook the split chicken breasts in the broth while I chop & saute the celery and onions; the base of most all of my soups so far!
The chicken flavored is intensified with this little trick and I just strain out the fat and shred the chicken for the soup after it's cooled a bit. My favorite broths are Rachel Ray Chicken Broth and Pacific Organic Chicken Broth - they are naturally lower in sodium and there is no 'low sodium' taste.

Well, I hope that this idea helps you and enjoy!!!
MANGIA!!!