Parsley Shallot Sauce: The Glory of Green

My apologies for the last couple of days, dear readers. I’ve been horribly delinquent with the blog due to a combination of Easter, work, and trying to pick up “Lost” in its fourth season. (Note: not a good idea. Every 15 minutes or so an event transpires where The Boyfriend yells, “AUUUUGH! NO WAY!” and it’s like, a guy mopping or something. He assures me that it has gigantic meaning in the context of the series, but … mopping. Yeah.)

Anyway, we were down in Virginia this past weekend to visit his family/play Throw the Rock with his gobsmackingly adorable nephew. (Seriously, this kid makes Suri Cruise look like the Elephant Man.) ‘Twas a lovely time, as it’s a lovely place, and they’re lovely people (also: cutthroat card players). And while there were many highlights, my favorite was a conversation with a local three-year-old, during which I learned the following:

1) “The Eastew Bunny was heah last night.”
2) “I have DIAWHHEA.”
3) “Diawwhea HUWTS.”

Too true, kid. Too true.

All the festivities kept me from cooking anything, much less anything resembling health food. Fortunately, I had a banked recipe in my back pocket for just such an occasion. (Note: not literally. A back pocket full of recipes would be silly, not to mention hard to sit on.)

A few weeks ago, The Boyfriend and I were experimenting with pork. We made Ellie Krieger’s Herb Roasted Pork Loin with Parsley Shallot Sauce twice, and both times, the roast was unbearably dry. It was a shame, because the Parsley Shallot Sauce was really, really, really fargin’ good. So good, in fact, we both ate it with a spoon afterward. And usually it’s just me doing that.

Two pig-based meals later, we finally got the cooking methods and temperatures down for the pork (seen here). Alas, we had moved on to other toppings. Well – now, Parsley Shallot Sauce gets its due. The recipe is listed below in all its green majesty, awaiting your roast. I promise, at the very least, it will not give you diawhhea. Because that would huwt.

(Oh yeah - please note that I only made a third of a batch [listed here] because it’s just TB and I eating. The proportions on Ellie’s site are designed to serve a much larger crowd.)

Parsley Shallot Sauce
Makes 3 servings (good enough for a 1-lb roast)
Adapted from Ellie Krieger.

1/2 cups lightly packed flat-leaf parsley leaves
2 teaspoons coarsely chopped shallot
1 tablespoons Dijon mustard
2 teaspoons extra-virgin olive oil
2 teaspoons water
2/3 teaspoons fresh lemon juice
1/16 teaspoon salt
Freshly ground black pepper

1) Add all ingredients to a blender. Puree until pretty smooth. Serve over pork, as prepared here. 

Approximate Calories, Fat, and Price Per Serving
38 calories, 4.7 g fat, $0.44

Calculations
1/2 cups lightly packed flat-leaf parsley leaves: 11 calories, 0.2 g fat, $0.66
2 teaspoons coarsely chopped shallot: 5 calories, 0 g fat, $0.25
1 tablespoons Dijon mustard: 15 calories, 0 g fat, $0.17
2 teaspoons extra-virgin olive oil: 79 calories, 8.9 g fat, $0.06
2 teaspoons water: negligible calories and fat, free
2/3 teaspoons fresh lemon juice: 3 calories, 0 g fat, $0.17
1/16 teaspoon salt: negligible calories and fat, $0.01
Freshly ground black pepper: negligible calories and fat, $0.01
TOTAL: 113 calories, 14.1 g fat, $1.33
PER SERVING (TOTAL/3): 38 calories, 4.7 g fat, $0.44

White Tang: Cooking Light's Creamy Caesar Dressing

[Apologies to the estate of Jack London for the punny title. Ultimately, it won out over “The Call of the White-ld (Dressing).”]

Having attended approximately 48,344 weddings in the last ten years, I’ve had my fair share of Caesar salads. (And penne a la vodka.) (And chicken francese.) (And “Butterfly Kisses,” which is not a food, but rather the most overplayed, maudlin piece of treacle in the entire history of music. I barf on Bob Carlisle.)

Where was I? Oh yeah – Caesar salad. I’ve consumed many, and few have stuck out as anything more than “meh.” I’m not sure if that’s the nature of the dish (“It’s a Caesar salad. Whadja want, Lobster Thermidore?”), or subpar efforts on behalf of 98% of the food service industry. Too many restaurants and catering halls seem to believe that limp romaine + stale croutons + $0.99 bottled dressing = culinary tour de force.

I call fie on this. (Fie!) A good Caesar salad requires glorious parmesan, a sophisticated lemony-olive oil flavor, and dressing that doesn’t taste like the backwash of the damned.

Cooking Light’s Creamy Caesar Dressing takes care of that last requirement quite nicely. With a ten-minute prep time and a short list of readily available ingredients, it's a quick complement to a classy salad base. At $0.11 per serving, it's comparable to nicer bottled dressings in price, though the taste is fresher and way livelier. Two notes:

1) Tangy doesn’t begin to describe, so feel free to reduce the lemon juice a tad.

2) I used low-fat yogurt instead of the fat-free variety, and it worked fine.

Cooking Light graciously provided the nutritional information, so only price calculations are included below.

Creamy Caesar Dressing
Makes 8 servings of 1 tablespoon each
Adapted from Cooking Light.

1/3 cup plain fat-free yogurt
2 tablespoons fresh lemon juice
1 tablespoon olive oil
2 teaspoons red wine vinegar
2 teaspoons Worcestershire sauce
1 teaspoon anchovy paste
1 teaspoon Dijon mustard
1/2 teaspoon freshly ground pepper
1 garlic clove, minced

1) Whisk all ingredients together in a small bowl. Pour on salad. That's it.

Approximate Calories, Fat and Price per Serving
26 calories, 1.8 g fat, $0.11

Calculations
1/3 cup plain fat-free yogurt: $0.23
2 tablespoons fresh lemon juice: $0.25
1 tablespoon olive oil: $0.08
2 teaspoons red wine vinegar: $0.05
2 teaspoons Worcestershire sauce: $0.10
1 teaspoon anchovy paste: $0.12
1 teaspoon Dijon mustard: $0.06
1/2 teaspoon freshly ground pepper: $0.02
1 garlic clove, minced: $0.02
TOTAL: $0.88
PER SERVING (TOTAL/8): $0.11

CI’s Orange-Sesame Stir-Fry Sauce: Just When I Thought I Was Out

Right before my senior year of college, I successfully executed my very first stir-fry for my friends J and B. Thinking back, I’m sure it was fairly basic: bottled marinade, some peppers, an onion, and probably some chicken. Yet, I was SO proud. Embarrassingly proud. Prouder than I was at my actual graduation. (And I had three majors! But one was Communication, which is kind of like majoring in T.V. and Beer. Anyway…)

Nowadays, I still rely on stir-fry when time is tight and ingredients are low. They’re incredibly quick, infinitely protean, and skimping on oil doesn’t make a crazy difference in the taste. Their one drawback is the cost of semi-decent sauces. The cheap ones are full of high fructose corn syrup and preservatives. The expensive ones are … well, expensive.

Enter Cook’s Illustrated Best 30-Minute Recipe, a cookbook I swore to back away from for awhile. (I lied.) On page 102, the editors have a five-recipe list of stir-fry sauces you can make from everyday kitchen staples. A few weeks ago, I highlighted the Sweet and Sour variety (also good for dipping!) Last night, I tried the Orange Sesame, which shall henceforth be called “Awesome Sauce,” a la Tenacious D.

Here’s how it went: first, I steamed 2/3rd cup broccoli in a shallow pan for about 4 minutes, until they were crisp-tender. (The water had evaporated, so there was no need to drain.) Then, over medium heat, I added a ¼ teaspoon of sesame oil and sautéed ¼ teaspoon of grated ginger and ¼ teaspoon of minced garlic for about 30 seconds. Finally, a ¼ cup of Awesome Sauce went in. It took about three minutes to thicken, but when it did …

So. Good.

My apartment still smells like a high-class Chinese joint, which is very different from the coffee-and-dust scent it usually sports. The Boyfriend gave Awesome Sauce a wide-eyed “Mm!” of approval as well, and it’s definitely on the short list for V-Day this Thursday. Plus? One serving costs a grand total of $0.19. I’m over the moon.

In the coming weeks, I’ll really, honest-to-goodness attempt to put the CI book down (even though we tried the Cold Sesame Noodles with Shredded Chicken, and it, too, transcends mere food). So, you can expect recipes from other places. Like …

Or maybe …

And then there’s …

Okay. No promises.

Orange-Sesame Stir-Fry Sauce
Makes enough for 4 servings of stir-fry (1 lb protein + 1-1/2 lbs vegetables)
Adapted from Cook's Illustrated Best 30-Minute Recipe.

½ cup orange juice
¼ cup soy sauce
¼ cup low-sodium chicken broth
2 teaspoons toasted sesame oil (I used regular sesame oil and it worked well. – Kris)
2 teaspoons cornstarch

1) Mix all ingredients. In a bowl. Thoroughly. With a whisk, if you like. Add it towards the end of any stir-fry and heat to thicken. You won't be sorry.

Approximate Calories, Fat, and Price per Serving
53 calories, 2.5 g fat, $0.19

Calculations
½ cup orange juice: 55 calories, 0 g fat, $0.16
¼ cup soy sauce: 34 calories, 0 g fat, $0.38
¼ cup low-sodium chicken broth: 22 calories, 0.75 g fat, $0.06
2 teaspoons toasted (or regular – Kris) sesame oil: 80 calories, 9 g fat, $0.12
2 teaspoons cornstarch: 20 calories, 0 g fat, $0.02
TOTAL: 211 calories, 9.75 g fat, $0.74
PER SERVING (TOTAL/4): 53 calories, 2.5 g fat, $0.19

A Tale of Two Tomato Salsas (The Super Bowl is Nigh)

With my bud D’s Super Bowl party a mere two days away, I thought yesterday would be a good time to prep my second contribution to the buffet table. (The first being Lightened Seven-Layer Taco Dip). Since salsa is simple to make, healthy by design, and beloved by all, it was a logical choice. Problem was, the produce at my local supermarket was looking less than stellar. So, I turned to canned tomatoes. And All Recipe.

Fresh Salsa 1 was the proud recipient of a 4-1/2 star rating and multiple rave reviews on the site, many of which mentioned its high heat level. Knowing that some friends would find super-spicy food inedible, I had to make a second batch with a few changes. It became kind of a contest. Whose version would taste better? Which would produce more salsa? Could I handle three pounds of tomatoes without spilling any on The Boyfriend’s Transformers t-shirt? (Answer: only Optimus Prime knows for sure.)

Thus, Salsa-off 2008 was born. I made the All Recipes formula exactly like the directions told me. Then, I tasted it and changed the following for my version:

• Drained the whole peeled tomatoes for a chunkier consistency.
• Decreased the onion and jalapeno for a milder heat.
• Sautéed the garlic in a bit of olive oil to add depth.
• Added a teaspoon of lime juice for freshness.

I sampled both salsas immediately after pureeing and then again about three hours later, after they had time to meld in the fridge. The results were good all around, but let’s compare.

Taste: I liked mine better. (Not that I’m biased.) While appetizing and definitely worth serving, the All Recipes salsa was very, very hot – too hot almost, and I’m fairly accustomed to spicy food. My milder version had a stronger, smoother garlic flavor, which I could actually detect since it wasn’t overwhelmed by scorchingosity.

Volume: All Recipes wins this one, hands down. Draining the whole peeled tomatoes meant my recipe only produced 1-1/2 cups of salsa. All Recipes almost doubled that. I got the flavor and slightly chunkier consistency I was looking for, but at the cost of serving a few more people.

Price: The total prices are within a dime of each other, but it’s two cents cheaper per serving to make the All Recipes salsa, since it produces more.

Even though there’s no clear victor, I’m ultimately chalking this experiment up in the win column. Each recipe would do Chris Berman proud, and you might even consider making both for Sunday. All Recipes provided nutritional information, so my calculations below are for price only. Everything else is per usual.

And thus ends Super Bowl Week. Hope everyone has a good game, and I’ll see you back here on Monday for more cheap, healthy goodness.

(Oh, also? Go Blue!)

FRESH SALSA 1
Makes 2-3/4 cups or 44 servings at 1 Tablespoon each
Adapted from All Recipes.

2 jalapeno chile peppers
2-1/2 cloves garlic, finely chopped
1/2 onion, finely chopped
1/2 tablespoon white sugar
1/2 teaspoon salt
1/8 teaspoon ground cumin
5-oz diced tomatoes with green chile peppers
14 oz. whole peeled tomatoes with liquid

1) Preheat oven to 400°F. Line a cookie sheet with aluminum foil.

2) Roast jalapenos on cookie sheet for 15 minutes. Let cool a little, then cut stems off.

3) Pulse jalapenos, garlic, onion, sugar, salt, cumin, and diced tomatoes with green chiles in a blender or food processor, until somewhat chunky. Add whole peeled tomatoes and pulse again until it reaches a consistency you like. Store in a covered bowl in the fridge until ready to serve.

Calories, Fat, and Price per Serving
7 calories, 0 g fat, $0.04

Calculations
2 jalapeno chile peppers: $0.35
2-1/2 cloves garlic, finely chopped: $0.12
1/2 onion, finely chopped: $0.08
1/2 tablespoon white sugar: $0.01
1/2 teaspoon salt: $0.01
1/8 teaspoon ground cumin: $0.01
5-oz diced tomatoes with green chile peppers: $0.46
14 oz. whole peeled tomatoes: $0.65
TOTAL: $1.67
PER SERVING (TOTAL/44): $0.04

~~~

FRESH SALSA 1 (CHG version)
Makes 1-1/2 cups or 24 servings at 1 Tablespoon each

1 jalapeno chile pepper
½ t extra virgin olive oil
2 cloves garlic, finely chopped
1/8 onion, finely chopped
1/2 tablespoon white sugar
1/2 teaspoon salt
1/8 teaspoon ground cumin
5-oz diced tomatoes with green chile peppers
14 oz. whole peeled tomatoes, drained
1 teaspoon lime juice
cilantro (if desired)

1) Preheat oven to 400°F. Line a cookie sheet with aluminum foil.

2) Roast jalapenos on cookie sheet for 15 minutes. Let cool a little, then cut stems off.

3) Heat olive oil over medium heat on a small pan. Cook chopped garlic until just before it starts to brown.

4) Pulse jalapenos, garlic, onion, sugar, salt, cumin, and diced tomatoes with green chiles in a blender or food processor, until somewhat chunky. Add whole peeled tomatoes and lime juice and pulse again until it reaches a consistency you like. Store in a covered bowl in the fridge until ready to serve.

Calories, Fat, and Price per Serving
5 calories, 0 g fat, $0.06

Calculations
1 jalapeno chile pepper: negligible calories and fat, $0.17
½ t extra virgin olive oil: 20 calories, 2.2 g fat, $0.02
2 cloves garlic, finely chopped: 9 calories, 0 g fat, $0.10
1/8 onion, finely chopped: 6 calories, 0 g fat, $0.04
1/2 tablespoon white sugar: 23 calories, 0 g fat, $0.01
1/2 teaspoon salt: negligible fat and calories, $0.01
1/8 teaspoon ground cumin: negligible fat and calories, $0.01
5-oz diced tomatoes with green chile peppers: 30 calories, 0 g fat, $0.46
14 oz. whole peeled tomatoes, drained: 66 calories, 0 g fat, $0.65
1 teaspoon lime juice: 3 calories, 0 g fat, $0.04
cilantro (if desired): negligible calories and fat, $0.33
TOTAL: 117 calories, 2.2 g fat, $1.54
PER SERVING (TOTAL/24): 5 calories, 0 g fat, $0.06

Cheap Healthy Party Food

With the big Giants/Pats showdown only four days away, it’s time to start thinking about food. What should you bring to a get-together? What will you serve at your own shindig? How can you keep from gaining 14 pounds in a single afternoon?

That’s where Cheap Healthy Party Food comes in. Gathered from five prominent websites, the following 60 recipes are less expensive, healthier alternatives to the chips/dips/wings combo typical of Super Bowl Sunday. Plus, as it’s a football game (THE football game), all the dishes are party-friendly. There is no spa food, and nary a spinach salad or fat-free flaxseed muffin to be found. Instead, the list is chock full of chicken, chili, pizza, and pie, just in lower-calorie incarnations.

To everything, there is a process, and my first step in compiling this list was narrowing down my source websites. (It’s a big internet out there, man.) I decided each one had to have A) lots of health-minded options, B) an easy search function, and C) reliable recipe reviews. After some consideration, I settled on All Recipes, Cooking Light, Eating Well, Epicurious and Food Network. (Oh, and Cheap Healthy Good. Hooray for self-promotion!)

Still, I was left with a ton of possibilities. So next, I had to come up with food criteria. It wasn’t easy, and unlike the Beef/Pork/Fish posts, my methods weren’t exactly scientific. But I eventually settled on the following:

• Each dish had to contain at least four servings.
• Recipes could not incorporate more than one semi-pricy ingredient. (A frequent issue with Epicurious.)
• Fat and calorie content had to be healthy relative to serving size. An 800-calorie stuffed mushroom recipe looks great until you realize is it only makes six mushrooms. (A frequent issue with Cooking Light.)
• The food couldn’t look repulsive in pictures. (A frequent issue with All Recipe.)
• Recipes had to have at least an 87% review rating (3.5 forks on Eating Well, 5 stars on Food Network, etc).
• Dishes had to be appropriate for parties where huge, hairy fathers of three paint their bare chests with Tedy Bruschi’s jersey number.

With all that in mind, I commenced searching. And the results? Are pretty sweet. John Madden would approve.

(As always, read the reviews for cooking and serving suggestions.)

APPETIZERS
All Recipes: Chicken Satay
All Recipes: Pita Chips
All Recipes: Garden Veggie Pizza Squares
All Recipes: Savory Crab Stuffed Mushrooms
CHG: Lightened Seven Layer Taco Dip
Cooking Light: Adobo Chips with Warm Goat Cheese and Cilantro Salsa
Cooking Light: Cheddar with Sauteed Apples and Brown Bread
Cooking Light: Goat Cheese Crostini
Cooking Light: Pinto Bean Nachos
Cooking Light: Starry Snack Mix
Eating Well: Boneless Buffalo Wings
Food Network: Chili Chips
Food Network: Parmesan Pita Toast Strips

DIPS, SALSAS, DRESSINGS and SPREADS
All Recipes: Avocado Mango Salsa (use gloves when working with habaneros)
All Recipes: Black Bean Hummus
All Recipes: Fresh Salsa 1
All Recipes: Spicy Bean Salsa (use low-fat dressing)
All Recipes: Sweet and Sour Sauce
All Recipes: Tequila Cocktail Sauce
CHG: Lemony Light Hummus
Cooking Light: Creamy Artichoke Dip
Cooking Light: Spicy Roasted Red Pepper and Bean Dip
Eating Well: Hot Artichoke Dip
Epicurious: Habanero Chile Salsa (use gloves when working with habaneros)
Food Network: Ranch Dressing
Food Network: White Bean Dip

MEAT MAINS
All Recipes: Hawaiian Chicken Kabobs
All Recipes: Pineapple Chicken Tenders
All Recipes: Yummy Honey Chicken Kebabs
Cooking Light: Ancho, Beef, and Kidney Bean Chili
Cooking Light: Mexican Black Bean Chili
Cooking Light: Real Texas Chili
Eating Well: Chicken Chili with Hominy
Eating Well: Pulled Pork
Eating Well: Thai Chicken Pizza
Food Network: Buffalo Chicken Salad
Food Network: Chicken Chili
Food Network: Chili on Rice
Food Network: Mambo Chicken with Mango Salsa
Food Network: Middle Eastern Chicken Burgers
Food Network: Oven Fried Chicken
Food Network: Sloppy Joes
Food Network: Stuffed Turkey Burgers
Food Network: Three Bean and Beef Chili

SIDES
Cooking Light: Apple Slaw
Cooking Light: Beer Battered Onion Rings
Cooking Light: Cheese Fries
Cooking Light: Classic Potato Salad
Eating Well: Wholesome Corn Bread
Epicurious: Roasted Sweet Potato Slices
Food Network: Grilled Red Onions
Food Network: Black Bean Salad
Food Network: Baked Smoked Chili Fries

DESSERTS
Cooking Light: Frozen Butterfinger Pie
Cooking Light: Fudgy Sheet Cake
Cooking Light: Oatmeal Spice Cookies
Epicurious: Apple Pie
Epicurious: Mini Chocolate Cupcakes
Food Network: Chocolate Vanilla Swirl Pound Cake
Food Network: Carrot Cupcakes with Cream Cheese Frosting
Food Network: Coffee Angel Food Cake

CHG’s Super Bowl Week isn’t over yet, so tune in tomorrow for Favorites of the Week, and then again on Friday for A Tale of Two Salsas. (Mmm … Dickensian.)

Lightened Seven-Layer Taco Dip: A Super Bowl OF FLAVOR

As a nutritionally minded blogger, I normally advocate fresh, whole, prepared-from-scratch meals in modest proportions.

But, dude. The Super Bowl’s coming.

With the possible exception of Thanksgiving, no other event requires Americans to consume their body weight in onion dip. Nor can I think of another quasi-holiday where quesadillas are designated as health food. Sure, your party of choice might have a token crudite platter buried behind the wings, but essentially, Super Bowl Sunday is to diets what Lawrence Taylor was to Joe Theismann’s leg. (Caution: this video might kill you.)

Yet, us weight-conscious folks need options come February 3rd. And that’s where Lightened Seven-Layer Taco Dip comes in. I got the original dish straight off AllRecipes last year, but subbed in reduced-fat and fat-free ingredients, which saved 30 calories and 4 grams of fat per serving. Fortunately, there were so many loud, proudly competing flavors nobody could tell the difference. I’m making it again this year. And while the initial expenditure might look daunting (see Calculations below), just know three things:

1) With 56 servings, this is a hulking behemoth of food. It is the Mount Kilimanjaro of taco dips. If it was people, it’d be William “The Refrigerator” Perry bear-hugging John Goodman. Last year, my friends N and I barely put a dent in it, and they once downed a Ben & Jerry’s Vermonster by themselves.

2) There are ways (WAYS!) to save a little extra dough. This year, I’m going to buy ingredients on sale, make my own taco seasoning (total cost: about a quarter) and shred a block of Kraft Cheddar with my grater. Depending on how much I buy the block for, it will probably run $0.50 to $1.00 less than a bag. Good times.

3) I live in Brooklyn. Even when bargain priced, everything is more expensive here. Except maybe Chinese food.

If you’re interested in keeping it extra-healthy, the dip can be paired with self-baked tortilla chips or possibly celery. (Which, eat quickly, because people will inevitably bogart the veggies for their hot wings.)

On a final note, the rest of this week is being dedicated to Sunday’s game. Tune in tomorrow for some pigskin-appropriate links, and then again on Wednesday for a monster list of cheap, healthy Super Bowl fare. After that, it’s Thursday’s Football Favorites of the Week. Friday is anyone’s guess, but there are seven lonely leftover jalapenos sitting in my fridge. Suggestions are most definitely welcome.

Lightened Seven Layer Taco Dip
56 servings (seriously)
Adapted from All Recipes.

1-oz. package taco seasoning mix (or make your own )
16-oz. can fat-free refried beans
8-oz. package fat-free cream cheese, softened
16-oz. container fat-free sour cream
16-oz. jar salsa
1 large tomato, chopped
1 green bell pepper, chopped
1 bunch chopped green onions
1 small head iceberg lettuce, shredded
6-oz. can sliced black olives, drained
2 cups reduced-fat shredded Cheddar cheese (or shred your own 8-oz bar)

1) In a medium bowl, mix taco seasoning thoroughly with refried beans. Transfer it to a large platter or bowl, spreading it out on the bottom

2) In a separate medium bowl, mix sour cream and cream cheese. Pour it over refried beans and spread.

3) Pour salsa over sour cream/cream cheese mixture. Spread out. Then, layer with: tomato, bell pepper, onions and lettuce. Finish with cheese and sprinkle olives over everything.

Approximate Calories, Fat, and Price per Serving
36 calories, 1 g fat, $0.25

Calculations
1 (1 ounce) package taco seasoning mix: 45 calories, 0 g fat, $0.25
1 (16 ounce) can fat-free refried beans: 385 calories, 0 g fat, $0.89
1 (8 ounce) package fat-free cream cheese, softened: 218 calories, 3.1 g fat, $2.69
1 (16 ounce) container fat-free sour cream: 336 calories, 0 g fat, $1.20
1 (16 ounce) jar salsa: 123 calories, 0.7 g fat, $1.50
1 large tomato: 22 calories, 0.2 g fat, $1.00
1 green bell pepper: 24 calories, 0.2 g fat, $0.50
1 bunch chopped green onions: 32 calories, 0.2 g fat, $0.79
1 small head iceberg lettuce: 45 calories, 0.5 g fat, $0.99
1 (6 ounce) can sliced black olives: 80 calories, 6 g fat, $1.49
2 cups reduced-fat shredded Cheddar cheese: 720 calories, 48 g fat, $2.50
TOTAL: 2030 calories, 58.8 g fat, $13.80
PER SERVING (TOTAL/56): 36 calories, 1 g fat, $0.25

Lollappleooza Day 1: Ma’s Chunky Applesauce

One week.

Two people.

69 apples. (Hee. 69.)

Let the games begin!

As mentioned last week, today officially kicks off Lollappleooza, CHG’s week-long celebration of autumn’s, uh, reddest fruit. In its honor, I’m starting with one of my all-time favorite recipes: my Ma’s applesauce.

Now, Ma’s not a four-star chef, but she knows her way around a stove. And when it comes to her specialties (applesauce, sweet potato casserole, lasagna, and Christmas cookies), no one dares cross her. Partially because the dishes are hard to top, and partially because she might stab you. (*stares weepily at scar from Snickerdoodle Incident*)

Over the years, Ma’s applesauce has become a Thanksgiving fixture, ranking only below Pa’s stuffing on the Must Eat list. She spices it just right and goes easy on the brown sugar, since she’s fully aware that apples stand fine on their own. (Um, don’t challenge her on this. Again with the stabbing.) Plus, she doesn’t puree it (thank jeebus), just goes to town with the potato masher, leaving us with a chunky, funky-in-a-good-way compliment to Alton Brown’s Roast Turkey.

So, make Ma happy. Next time you're feeling like a quick sauce, a kiddie side, or even a topping for pork or chicken, give it a try. I promise - no stabbing.

Ma’s Chunky Applesauce
Make 3 cups – ½ cup each serving

9 medium MacIntosh or Cortland apples, peeled, cored, and chopped into chunks
2 T water
3 T unpacked brown sugar
Cinnamon or pumpkin pie spice to taste

1) Heat everything in a pot or dutch oven on medium for 30 minutes or until apples are mushy. Stir occasionally.

2) When time is up, mash to desired consistency with potato masher. Serve hot or cold.

Approximate Calories, Fat, and Price Per Serving
90 calories, 0.2 g fat, $0.45

Calculations
9 medium apples: 540 calories, 1.4 g fat, $2.61
2 T water: negligible calories and fat, FREE
3 T unpacked brown sugar: 102 calories, 0 g fat $0.08
Cinnamon or pumpkin pie spice to taste: negligible calories and fat, $0.01
TOTAL: 542 calories, 1.4 g fat, $2.70
PER SERVING (TOTAL/6): 90 calories, 0.2 g fat, $0.45

Lollappleooza Preview: All Night Apple Butter

Spurred by the changing of the leaves and a temporary onset of insanity, The Boyfriend and I (along with every four-year-old in Brooklyn) went apple picking last weekend. We spent two hours in the 85°F "autumn," and came home with head colds and almost six dozen pieces of fruit. Since there was no way we were going to finish them one by one (the apples, not the head colds), I had to start cooking. Fast.

Thus, Lollappleooza was born.

(Yay! Plays on words!)

Kicking off October 15th, Lollappleooza will be a five day hootenanny of apple recipes, links, and frugality strategies. It will be the ultimate apple guide, a convergence of the finest apple-related frippery the blogosphere has to offer. It will also help me use up 69 apples.

Which, speaking of…

Shortly after arriving home, I found AllRecipes’ All Day Apple Butter, which needs its title changed to Why You Should Always Read the Reviews Butter. The recipe called for five pounds of apples aided and abetted by a staggering four cups of sugar. Yoinks. Most AllRecipe commentors agreed this gave the spread a lollipop-like sweetness, much too cloying for the average bear. A bunch ended up cutting the sugar in half, to way better results. Increasing the spices and extending the crock potting time were suggested, too, and both turned out to be really good calls.

I followed all the advice, and in the end, my version was still sweet, but not gag-inducingly so. The apples shone through, and the cinnamon and cloves made it much kickier than store-bought apple butters. Though I might tone the sugar down even more next time, I’d happily spread this on toast or pumpkin bread. I might even lick it off my fingers. I would definitely do everything in this Chowhound thread.

P.S. Don’t forget! Lollappleooza starts Monday! I promise you won't need tickets, and don’t have to join Greenpeace (unless you want to). Hope to see you there.

All Night Apple Butter
Makes 2-1/2 cups or 40 Tablespoons
Adapted from All Recipes.

2-3/4 lbs MacIntosh or Cortland apples (about 10 medium), peeled, cored, and chopped into tiny pieces
Scant 2/3rd cup unpacked brown sugar
Scant 2/3rd cup granulated white sugar
1 teaspoon cinnamon
Heaping 1/8th teaspoon cloves
1/4th teaspoon pumpkin pie spice
1/8th teaspoon salt

1) Combine dry ingredients in a bowl. Mix well.

2) Pour all ingredients into 3-1/2 qt. slow cooker. Mix well.

3) Cook on high for 1 hour. Stir. Mash slightly with potato masher.

4) Cook on low 9-12 hours. Stir. Mash with potato masher.

5) Cook an additional 2 hours with cover off. Stir. Mash with potato masher to desired consistency.

6) Leave overnight in the fridge for optimum taste.

Approximate Calories, Fat, and Price Per Serving
37 calories, 0 g fat, $0.10

Calculations
2-3/4 lbs apples: 600 calories, 1.6 g fat, $2.90
Scant 2/3rd cup unpacked brown sugar: 364 calories, 0 g fat, $0.25
Scant 2/3rd cup granulated white sugar: 511 calories, 0 g fat, $0.21
Heaping 1 teaspoon cinnamon: negligible fat and calories, $0.03
Heaping 1/8th teaspoon cloves: negligible fat and calories, $0.02
¼ teaspoon pumpkin pie spice: negligible fat and calories, $0.02
1/8th teaspoon salt: negligible fat and calories, $0.01
TOTAL: 1475 calories, 1.6 g fat, $3.80
PER SERVING (TOTAL/40): 37 calories, 0 g fat, $0.10

Light Pesto: The Miracle of Basil

If fresh basil was a person, it’d be George Clooney, Olivier Martinez, and that dude from Under the Tuscan Sun rolled into one beautiful, musk-scented studmuffin. I’d date it. I’d marry it. I’d trail it from junior high class to junior high class, silently willing it to notice me, until, in a fit of pubescent insanity, I dropped a love letter in its locker.

If fresh basil was a drug, I’d be Keith Richards, Keith Moon, and Stevie Nicks rolled up into one mega-burnout. (Hopefully with Stevie’s hair.) I’d smoke it, apply it to brightly-colored stamps, ingest it in ways that couldn’t be printed in an Ozzy Osbourne memoir, much less a family-friendly blog. (Ooo...scary.)

If fresh basil was free and abundant all year around, I’d put it on pasta. I’d put it in bread. I’d put it in ice cream, cheesecake, and breakfast cereal. I’d mix it with peanut butter and make PB and J and B sandwiches. I’d have grillz made of it, so every time I licked, chewed, or breathed, fresh basil would infuse me with pungent green goodness.

Alas, fresh basil is none of these things, so I must be contented with the occasional tomato sauce, pasta salad, and scrumptious, delectable pesto.

Made with basil, garlic, parmesan, some sort of nut, and an inground pool’s worth of olive oil, pesto’s calorie and fat content is usually meteoric (i.e. 230 calories, 21 grams of fat per ¼ cup). Yet, there is a way to lighten the load considerably.

This recipe, courtesy of Weight Watchers, is a nice stand-in for the butt-conscious. First, it replaces most of the olive oil with chicken broth, cutting the fat by about 60%. Second, the abundance of fresh basil gives it a clean, earthy taste (if those even go together), meaning you won’t miss the absent oil. Finally, the lighter consistency doesn’t sit heavily in the tummy area, giving you more time to soliloquize about fresh basil. If Ebert was here, a thumb up would be forthcoming.

A word of caution about the garlic, though – two raw cloves go a LONG way. If you’re concerned about your breath/makeout potential, use a single one.

Light Pesto Sauce
4 servings – scant ¼ c each
Adapted from Weight Watchers.

2 Tbsp pine nuts
2 cups basil leaves, fresh
1/2 cup reduced-sodium chicken broth (or homemade broth)
1/4 cup grated Parmesan cheese
1 Tbsp olive oil
1 or 2 medium garlic clove(s), peeled (depending on how much you like garlic)
1/2 tsp table salt

1) Over medium heat, toast pine nuts in a small pan for about 3 minutes. Toss frequently so they won't burn.

2) Pour pine nuts into a food processor. Add basil, broth, cheese, oil, garlic and salt. Process until it's the smoothness and thickness of your liking. If you like, let it stand overnight for melding/thickening purposes. (It’s better the next day. – Kris)

Approximate Calories, Fat, and Price Per Serving
104 calories, 8.8 g fat, $0.83

Calculations
2 Tbsp pine nuts: 135 calories, 13.7 g fat, $1.00
2 cups basil leaves, fresh: 23 calories, 0.5 g fat, $1.48
1/2 cup reduced-sodium chicken stock: 43 calories, 1.4 g fat, $0.12
1/4 cup grated Parmesan cheese: 83 calories, 5.5 g fat, $0.52
1 Tbsp olive oil: 120 calories, 14 g fat, $0.08
2 medium garlic clove(s): 10 calories, 0 g fat, $0.10
1/2 tsp table salt: negligible calories and fat, $0.01
TOTAL: 414 calories, 35 g fat, $3.31
PER SERVING (TOTAL/4): 104 calories, 8.8 g fat, $0.83

Baba Ghanouj and Tyler, Too

Growing up with two working parents and a pair of ravenous, athletic siblings, food never lasted very long. Leftovers were scarfed up within hours, and the idea of marinating or marrying flavors overnight was totally unheard of, if not outright heretical. That’s why chilis, soups, dips - really any dish that takes time to meld – still amaze me. Where in the olden days, I’d ask, “Why are you letting this go bad?,” I’m now fascinated by the slow development of flavor, as if the universe just needed a little more time to perfect its offering.

This baba ghanouj is like that.

Upon its immediate pour from the food processor, it tasted like ... how to put this delicately … mealworm poop. Mushy and a tad bitter, it was nothing I’d serve to guests, much less eat myself. Not wanting to waste all that eggplant, I shoved the bowl in the fridge and forgot about it.

While preparing lunch the next morning, I stuck a finger in (sanitary, right?), hoping it had improved during its 10-hour crisper drawer internment. It had. And how.

Like magic, the formerly inedible dip had morphed into a smooth, complex mound of tastiness that maybe just needed a little more salt and cayenne. I could picture it spread across a pita or a Ritz, maybe with a little tomato on the side and a nice glass of wine. Still marveling over its Tina Turner-caliber comeback, I packed a heap with my lunch and took off, wondering happily if the baba ghanouj would ameliorate for all infinity.

P.S. I cut the olive oil in half, added more salt and cayenne at the end, and used ¼ cup of leftover fresh parsley for a little extra flavor.

Simply Recipes / Field of Greens Baba Ghanouj (with changes)
6 servings – heaping ½ cup each
Adapted from Simply Recipes and Field of Greens.

2 globe eggplants (about 2 lbs)
2 Tbsp extra virgin olive oil
2 Tbsp roasted tahini (sesame paste)
1 garlic clove, finely chopped
1/2 teaspoon ground cumin
Juice of one lemon - about 2 1/2 tablespoons
3/4 teaspoon salt
Cayenne pepper
¼ cup chopped parsley

1) Preheat oven to 375°F. Line a cookie sheet with aluminum foil.

2) Slice eggplant in half lengthwise. Brush cut surfaces with a little olive oil. Place on cookie sheet, cut side down. Roast about 35 minutes or until extremely tender, which you can tell by testing it with a knife. Drain eggplant for 15 minutes in a colander, then scrape meat out of the skin.

3) Dump eggplant, 1 tablespoon olive oil, tahini, garlic, cumin, 2 tablespoons lemon juice, salt, and a dash o' cayenne into a food processor. Pulse a few times. The dip should smooth out a bit, but there should still be chunks of eggplant.

4) Let the dip sit overnight in the fridge. Before serving, season to taste with lemon juice, salt, and red pepper. Gently stir in parsley. Serve.

Approximate Calories, Fat, and Price Per Serving
120.5 calories, 8 g fat, $0.64

Calculations
2 globe eggplants (about 2 lbs): 264 calories, 2 g fat, $2.19
2 Tbsp extra virgin olive oil: 240 calories, 28 g. fat, $0.16
2 Tbsp roasted tahini (sesame paste): 190 calories, 18 g fat, $0.25
1 garlic clove, finely chopped: 5 calories, 0 g fat, $0.05
1/2 teaspoon ground cumin: negligible calories and fat, $0.05
Juice of one lemon: 24 calories, 0 g fat, $0.34
3/4 teaspoon salt: negligible calories and fat, $0.02
Cayenne pepper: negligible calories and fat, $0.02
¼ cup chopped parsley: negligible calories and fat, $0.75
TOTAL: 723 calories, 48 g fat, $3.83
PER SERVING (TOTAL/6): 120.5 calories, 8 g fat, $0.64

Lightening Up Lidia's Tomato Sauce: An Exercise in Almost

Sometimes the snow comes out in June.
Sometimes the sun goes ‘round the moon.
Sometimes, a healthier version of a beloved dish doesn’t work as planned.
Sometimes, I wish I was a ma … never mind.

This week, as promised, I tried to lighten up Lidia Bastianich’s recipe for tomato sauce. The full-fat version is a favorite of my taste buds, and highly recommended to people of all genders, ethnicities, faiths, phylum, genus, and species.

The half-fat version ... not so much.

While definitely pretty good, it didn’t quite live up to oily wonder of the original. If I made it again (which wouldn’t happen until 2025, since I quadrupled the recipe for freezing purposes), I’d add more salt, take out a bay leaf or two, and use less celery and carrots. The celery, in particular, was very strong in my rendition, and threatened to (but didn’t quite) overwhelm the tomato.

Again, it wasn’t bad, but if you’re okay with the fat content (roughly 10g per serving), I’d suggest cooking the sauce regularly, as god and Lidia intended. If you’d still like a lighter adaptation, this version from Cooking Light is aces.

Light Lidia Bastianich Tomato Sauce
23 servings - ½ cup each
Adapted from Lidia Bastianich.

4 35-ounce cans of peeled Italian tomatoes, seeded and lightly crushed, with their liquid
1/2 cup extra virgin olive oil
1 large onion, chopped (about 2 cups)
1 cup finely shredded peeled carrots
1 cup finely chopped celery (including leaves)
4 dried bay leaves
Salt
Crushed red pepper

1) Either push the tomatoes through a food mill (fine disc attachment) or crush them with your hands into a large bowl.

2) In a huge pot or large dutch oven, heat the oil over medium. Add onion and cook about 3 minutes or until a little soft, stirring occasionally. Add carrots and celery. Cook about 10 more minutes, stirring occasionally.

3) Pour tomatoes into the pot. Add bay leaves and bring to a boil. Season to your taste with salt and red pepper. Simmer, stirring occasionally, until it reaches a thick consistency. This should take about 45 minutes or so, but you can go longer if you like a thicker sauce. Take out bay leaves and season to taste.

Approximate Calories, Fat, and Price Per Serving
86 calories, 5 g. fat, $0.35

Calculations
4 35 ounce cans of peeled Italian tomatoes: 800 calories, 0 g. fat, $6.00
1/2 cup extra virgin olive oil: 960 calories, 112 g. fat, $0.64
1 large onion: 140 calories, 0 g. fat, $0.38
1 cup carrots: 50 calories, 0 g. fat, $0.30
1 cup celery: 20 calories, 0 g. fat, $0.50
4 dried bay leaves: negligible calories and fat, $0.15
Salt: negligible calories and fat, $0.04
Crushed red pepper: negligible calories and fat, $0.15
TOTAL: 1970 calories, 112 g. fat, $8.16
PER SERVING (TOTAL/23): 86 calories, 5 g. fat, $0.35

Love and an Eggplant: A Variation on Roasted Eggplant Spread

I’ve already professed my undying love for Ina Garten (aka Barefoot Contessa), but god help me, she deserves so much more. Sometimes I fantasize about vacationing in her spacious Hamptons home, sipping freshly squeezed orange juice while her slim, graying, professorial husband Jeffrey fans me with a 400-page doctoral thesis. When he tires, the three of us saunter off for putt-putt with Steven Spielberg and Martha Stewart, relaying gentile, yet hilarious anecdotes about our days in Cambridge studying medieval cross carvings. We are mysteriously handed mojitos at the 7th hole, and end the game collapsed in a tipsy heap on Hole 15, but not before Ina reveals to me her greatest secret: “Love, my busty friend. I put love in everything I cook. Except the brownies. They’re fine on their own.”

Anyway, Ina’s Eggplant Spread is worth selling an ovary for, or maybe your least-favorite kidney. I cut the olive oil, substituted a yellow onion for the red one, and added more whole garlic, since it’s to my taste. Pair it with pita or a Ritz, and bask in the ensuing glory.

Cooking note: It’s really, really difficult to drizzle olive oil evenly on eggplant, since it’s absorbed almost instantaneously. If you have/can buy a spray bottle, I’d highly suggest it.

Slightly Altered BC Roasted Eggplant Spread
7 servings – 1/3rd cup per serving
Adapted from Barefoot Contessa.

1 medium eggplant, chopped into 1-inch chunks
1 large red bell pepper, seeded and chopped into 1-inch chunks
1 medium-small yellow onion, peeled and chopped into quarters
3 garlic cloves, whole
1 Tbsp. good olive oil
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1 tablespoon tomato paste (if desired)
Cooking Spray

1) Preheat oven to 400F.

2) Stir eggplant, bell pepper, onion and garlic cloves together in a large bowl. Spray or drizzle with olive oil as evenly as possible, stirring a few times to coat. Add salt and pepper and toss.

3) Line a baking sheet with aluminum foil and spray with Pam. Spread eggplant mixture on it.

Roast about 25 minutes, and stir once for even browning. Roast an additional 20 minutes, until veggies are cooked through and browned well.

4) Let cool a few minutes, so it's not steaming hot anymore.

5) Pour veggies into a food processor. Add tomato paste. Pulse a few times to get to the consistency of your liking. Salt and pepper to taste.

Approximate Calories, Fat, and Price Per Serving
51 calories, 2.1 g fat, $0.49

Calculations
1 medium eggplant: 132 calories, 1 g fat, $1.26
1 large red bell pepper: 40 calories, 0 g fat, $1.41
1 medium small yellow onion: 45 calories, 0 g fat, $0.35
3 garlic cloves: 15 calories, 0 g fat, $0.15
1 Tbsp. olive oil: 120 calories, 14 g fat, $0.08
1 1/2 teaspoons kosher salt: negligible calories and fat, $0.03
1/2 teaspoon freshly ground black pepper: negligible calories and fat, $0.01
1 tablespoon tomato paste (if desired): 6 calories, 0 g fat, $0.09
Cooking Spray: negligible calories and fat, $0.03
TOTAL: 358 calories, 15 g fat, $3.41
PER SERVING (TOTAL/7): 51 calories, 2.1 g fat, $0.49
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A Pot Full of Sauciness

There are approximately 6,600,000,000 people currently occupying Earth.

Of those, 6,599,999,999 have their own recipe for tomato sauce.

(The lone un-saucer is my sister, who prefers Prego from a jar and wouldn’t eat an onion if it was holding a Howitzer [a gunion?] to her head, begging to be devoured.)

Tomato sauce is a wonderful, aromatic fact of life – a healthy, delectable way of dressing up pasta while incorporating valuable vitamins and minerals into a diet. Though there are infinite adaptations using wine, seasonal vegetables, pork fat, olives, and much, much more, many sauces seem to be variations on the following:

1. Tomatoes, onions, olive oil, garlic, herbs.

2. Tomatoes, onions, olive oil, garlic, herbs, soffrito.

My understanding is soffrito (or mirepoix, or the 2:1:1 onions to carrots to celery ratio basic to lots of Italian and French cooking) gives tomato sauce depth, a touch of sweetness, and possibly magical powers. I love Lidia Bastianich’s version, since it’s rich, chunky, and full of pretty colors. (Unfortunately, she also uses ¼ cup of olive oil, which drives the fat content up considerably. In the near future, I’m going to try making it with half the oil, and will report back on what happens.)

Sometimes lower in fat and calories, tomato sauces without the soffrito can be equally as luscious, though they may have added sugar or herbs for flavor. This versatile rendering, a chunky, basil-y adaptation from Cooking Light, is one of those, and maintains its scrumptiousness without too many bells and whistles. Use it on penne, eggplant parm, bread, cheesecake, peanut butter and jelly – whatever suits your fancy.

P.S. It ranks a proven 6,340,662,940 out of 6,599,999,999 on a global scale. I checked.

Light Tomato Sauce
7 servings – ½ cup per serving
Adapted from Cooking Light.

1 Tbsp olive oil
1 cup finely chopped onion
4 garlic cloves, minced
2 28-oz. cans whole peeled Italian tomatoes, undrained
2/3 cup thinly sliced fresh basil
3/4 tsp salt, divided
1/8 tsp black pepper, divided

1) In a medium pot or small Dutch oven, heat olive oil over medium heat. Add onion and cook 8 minutes, stirring occasionally, until almost tender. Add garlic and cook an additional 2 minutes, until garlic is fragrant and onion is tender.

2) Crush the canned tomatoes over the pot by hand, making sure you remove any chunks of stem. Pour in juice leftover in can. Bring everything to a boil.

3) Drop heat to low and simmer for about 80 or 90 minutes, until sauce is thick and/or the consistency you like.

4) Kill the heat and stir in the basil, salt, and pepper. Eat immediately with pasta, or refrigerate overnight to let flavors meld. You can freeze the leftovers, too.

Approximate Calories, Fat, and Price Per Serving
78 calories, 2 g fat, $0.50

Calculations
1 Tbsp olive oil: 120 calories, 14 g fat, $0.08
1 cup finely chopped onion: 56 calories, 0 g fat, $0.18
4 garlic cloves, minced: 20 calories, 0 g fat, $0.20
2 28-oz. cans whole peeled Italian tomatoes, undrained: 350 calories, 0 g fat $2.00
2/3 cup thinly sliced fresh basil: negligible calories and fat, $0.99
3/4 tsp salt, divided: negligible calories and fat, $0.02
1/8 tsp black pepper, divided: negligible calories and fat, $0.01
TOTAL: 546 calories, 14 g fat, $3.48
PER SERVING (TOTAL/7): 78 calories, 2 g fat, $0.50
P.P.S. Apologies for no post on Thursday and Friday last week. There was camping to be done in Ohio.

Rattle and Hummus

Last week’s falafel sauce recipe, though delicious, featured an ingredient that’s a bit more expensive than the average bear: tahini paste. And if you’re just becoming acquainted with this high-fat, peanut butter-esque sesame concoction (as am I), you’re probably wondering what the hell else to do with the leftovers (as am I).

Fortunately, hummus, one of the world’s great dips/fillings/playthings uses tahini paste as a main component. It lends a nutty flavor and creamy consistency that gives depth to the humble chickpea. On the flip side, lots of hummus recipes overload on tahini, which means scrumptious sesame flavor, but middlin'-to-serious fat content.

So, to find a delectable, healthier hummus, I started with the bible: Cook’s Illustrated. Captious Vegetarian has their recipe, but suggests halving both the water and salt while leaving out the olive oil. Captious’ mom comments that she substitutes reserved bean juice for water, and slugs in more garlic, as well. Finally, Southern Living proposes adding cumin (yay!) but leaving out the tahini (boo). I would have strongly considered this last version if it wasn’t for that fateful lack of sesame. Seed-omitting miscreants.

The final product of these compromises was a light, lemon-y hummus with more than enough taste to compensate for the reduced tahini. Eat it, love it, live it:

Lemony Light Hummus
6 servings – ¼ cup each

1 (15-ounce) can chickpeas, drained and rinsed
3 Tbs. bean juice reserved from can
3 Tbs. juice from 1 large lemon
2 Tbs. tahini
½ - ¾ tsp. salt
1 small garlic clove, minced or pressed through a garlic press
dash cayenne pepper
1/2 teaspoon ground cumin

1) Stick everything in a food processor. Process for one minute, until desired smoothness is met. Add more bean juice if you’d like a creamier consistency.

2) Eat immediately, or refrigerate to let the flavors come together.

Approximate Calories, Fat, and Price Per Serving
96 calories, 4 g fat, $0.28

Calculations
1 (15-ounce) can chickpeas: 350 calories, 7 g fat, $0.79
3 Tbs. bean juice reserved from can: negligible calories and fat, $0.00
3 Tbs. lemon juice: 30 calories, 0 g fat, $0.50
2 Tbs. tahini: 190 calories, 18 g fat, $0.25
½ - ¾ tsp. salt: negligible calories and fat, $0.01
1 small garlic clove, minced or pressed through a garlic press: 5 calories, 0 g fat, $0.05
dash cayenne pepper: negligible calories and fat, $0.01
1/2 teaspoon ground cumin: negligible calories and fat, $0.05
TOTAL: 575 calories, 25 g fat, $1.66
PER SERVING (TOTAL/6): 96 calories, 4 g fat, $0.28

Falafel Me, Falafel You: A Recipe

I dig falafel. The boyfriend digs it even more. If falafel was single and a good kisser, I’d end up dumped and homeless on the street. Heartbroken and forlorn, I’d wander about blindly, cursing the day chickpeas sauntered into my life.

But, thank Jeebus, falafel is just a food – a tempting, fatty food that’s normally deep-fried to get its flavor and texture. The challenge then, dear friends, was cutting the ginormous amounts of oil without losing a whit of the taste.

After browsing a few falafel recipes (Sara Moulton, AllRecipes, etc.), I finally bogarted a good-looking one from Epicurious, which garnered it from a cookbook called Foods of Israel Today. Since I was using canned chickpeas instead of dried, I then made a few preparation changes based on the advice of an Epicurious reviewer only known as dickrebel. It turned out to be indispensable, so big round of applause for dickrebel, ladies and gentlemen.

When it came time to cook, once again, it was Weight Watchers to the rescue. They suggested frying the falafel in 2 teaspoons of oil, and then sticking it in a hot oven to finish. Since 2 teaspoons of oil sounded a bit meager, I jacked it up to 2 tablespoons, which was just right. It gave each piece a nice brown color and satisfying crunch without affecting the fat content too terribly. The oven warmed the falafel through, and the addition of garnishes and a lower-fat tahini-yogurt sauce from EatingWell.com finished the whole dish quite nicely. The boyfriend loved it, and ate it so fast that I didn’t worry about them running away together.

Falafel
5 servings – 4 pieces per serving
Adapted from Epicurious.

1 can chickpeas, drained and rinsed
1/2 large onion, roughly chopped (about 1 cup)
3/4 tsp red pepper flakes
4 cloves of garlic
1 can chickpeas, drained, rinsed, and dried thoroughly
2 Tbsp chopped fresh parsley
2 Tbsp chopped fresh cilantro
1 tsp salt
1 tsp cumin
1 tsp baking powder
4 Tbsp flour
2 Tbsp vegetable oil for frying

1 tomato, chopped for garnish
¼ large onion, diced for garnish
½ green bell pepper, diced for garnish
Eating Well’s Tahini sauce (listed below)
2 ½ Whole Wheat Pitas

1) Combine onion, garlic and pepper flakes in food processor. Pulse until they’re about 1/8-in. big.

2) Add chickpeas, parsley, and cilantro and chop until “pieces are about the size of a large pinhead.” You don’t want a puree here, because mushiness will make the falafel fall apart. (Thanks, dickrebel.)

3) Dump the items from the food processor into a bowl. Stir in salt, cumin, baking powder and flour until well-mixed., but not really a dough.

4) Stick it in the fridge, covered, for anywhere from 15 minutes to several hours. The longer the better. (I did it for an hour, and turned out nicely.)

5) With your hands, make small falafel hockey pucks about 1 to 1-1/2 inches in diameter and ¾ of an inch high. (The flat surface will help with the frying.)

6) Turn oven to 400ºF.

7) Heat 2 Tbsp vegetable oil in a huge ovenproof skillet on medium-high. Make sure the pan is good and hot before you put the falafel down. (Think of it like making pancakes.) Fry the pucks for about 3 minutes on the first side, and 2 minutes on the second, until they’re golden brown.

8) When finished, stick skillet in oven (or transfer pucks to a Pam-ed aluminum foil lined cookie sheet) and bake for 10-12 minutes.

9) Stick four balls in half a pita with tomatoes, green pepper, and onions. Drizzle with tahini sauce (recipe below).

Eating Well Tahini sauce
1/2 cup low-fat plain yogurt
2 Tbsp tahini (see Ingredient note)
1 Tbsp lemon juice
1/3 cup chopped flat-leaf parsley
1/4 tsp salt

1) Mix all ingredients thoroughly in bowl. That’s it.


Approximate Calories, Fat, and Price Per Serving
296 calories, 11.7 g fat, $1.11

Calculations
1 can chickpeas, drained: 350 calories, 7 g fat, $0.79
3/4 onion (main recipe plus garnish): 100 calories, 0 g fat, $0.24
8 Tbsp fresh parsley (main recipe plus sauce): negligible calories and fat, $0.99
2 Tbsp fresh cilantro: negligible calories and fat, $0.33
1 ¼ tsp salt (main recipe plus sauce): negligible calories and fat, $0.01
1/2-1 tsp red pepper flakes: negligible calories and fat, $0.15
4 cloves garlic: 20 calories, 0 g fat, $0.20
1 tsp cumin: negligible calories and fat, $0.05
1 tsp baking powder: negligible calories and fat, $0.02
4 Tbsp flour: 100 calories, 0 g fat, $0.03
2 Tbsp vegetable oil for frying: 240 calories, 28 g fat, $0.08
1 tomato, chopped for garnish: 30 calories, 0 g fat, $0.56
½ green bell pepper, diced for garnish: 20 calories, 0 g fat, $0.24
2 ½ Whole Wheat Pitas: 350 calories, 4.25 g fat, $0.47
1/2 cup low-fat plain yogurt: 80 calories, 1.25 g fat, $0.95
2 Tbsp tahini: 190 calories, 18 g fat, $0.25
1 Tbsp lemon juice: negligible calories and fat, $0.17
TOTAL: 1480 calories, 58.5 g fat, $5.53
PER SERVING (TOTAL/5): 296 calories, 11.7 g fat, $1.11