What's Cooking

With the weather expected to heat up into the 90s again this weekend, salads are high on my meal plan.

I eat salad all year, usually almost every day because I like vegetables --- especially fresh ones --- so well.

Salads also are quick, nutritious, colorful and can have an explosion of textures --- all without dirtying lots of dishes.

For several weeks now, I've been harvesting fresh Romaine lettuce from my container garden for salads. And my more exotic greens have just reached picking stage.

These are so easy to grow, and it's great to be able to just step outside and pick what you want just before it goes into the salad.

I like growing Romaine because you can use it without waiting for it to form up into a head and it is a richer green veggie than simple leaf lettuce. Romaine also is slightly thicker and tastier than the frilly, lighter leaf lettuce.

Mine is growing along with spinach and assorted field greens.

The spinach from my garden has the advantage of not being sandy as is some commercial spinach, and it's one of the best veggies for your eyes.

I like to make salad the main dish for meals, which means adding some protein to the mix of greens, nuts and fruits.

Tuna, salmon, turkey and chicken work well for the protein component, although you also can use steak or ham. Cottage cheese or tofu can substitute for the meats.

When salad is the main dish, considering incorporating carbs, such as brown rice or pasta.

The Associated Press offers the following suggestion for a pasta salad that incorporates a summertime favorite, barbecued chicken. For convenience, it uses rotisserie chicken and a pre-made barbecue sauce, but you could grill your own chicken and even whip up your own favorite barbecue sauce.

I like the substitution of sour cream for mayonnaise.

Here's the recipe from AP:

BBQ and pasta salad rolled together

By J.M. HIRSCH

Associated Press

Pasta salad and barbecued chicken are a natural pairing for summer celebrations. They're even better in the same dish.

This fast and easy take on pasta salad starts with a traditional base of pasta and diced vegetables. But, instead of mayonnaise, which can be cloying, it is tossed with sour cream. Low-fat versions would be fine, but regular is best for unbeatable creamy richness.

The sour cream is the perfect foil for the vinegary chicken that gets tossed into the salad. The meat from a rotisserie chicken is tossed with bottled barbecue sauce spiked with lime juice and hot sauce. The result is creamy, sharp, soft and crunchy.

If you already are at the grill, you could skip the rotisserie chicken and just toss on a few chicken breasts. You'll need about 1 pound of cooked chicken meat.

BARBECUE CHICKEN PASTA SALAD WITH LIME AND SOUR CREAM

Start to finish: 20 minutes

1 pound bow tie or spiral pasta

2 cups frozen peas

1 cup frozen corn kernels

2-1/2-pound rotisserie chicken

1-1/2 cups barbecue sauce

1 teaspoon hot sauce

2 tablespoons lime juice

1/2 cup sour cream

2 stalks celery, diced

1 medium red onion, diced

1 medium carrot, cut into matchsticks

4 tomatillos, chopped

1/4 cup chopped fresh cilantro

Salt and ground black pepper, to taste

Bring a large saucepan of salted water to a boil. Add the pasta and cook according to package directions. During the final 2 minutes, add the peas and corn, stirring to ensure they don't clump together.

Drain the pasta mixture, rinsing it with cool water, then transfer it to a rimmed baking sheet. Spread it in an even layer to dry.

Meanwhile, pull apart the chicken meat, discarding the skin and bones. Chop any large pieces into bite-size chunks. Set aside.

In a large bowl, whisk together the barbecue sauce, hot sauce and lime juice. Add the chicken and toss to coat.

In a second large bowl, combine the sour cream, pasta and vegetable mixture, celery, red onion, carrot and tomatillos. Toss well to coat. Fold in the chicken and cilantro, mixing until just combined. Season with salt and pepper.

Serve immediately or refrigerate.

Servings: 12

Nutrition facts serving: 278 calories; 23 calories from fat; 3 g. fat (1 g. saturated; 0 g. trans fats); 20 mg. cholesterol; 49 g. carbohydrate; 15 g. protein; 3 g. fiber; 882 mg. sodium.

With Memorial Day weekend at hand and lots of graduation parties planned for the following weekend, grills are going to be getting a workout.

Hamburgers, hot dogs and steaks are among the most popular items for grilling. But don't limit yourself.

Poultry and pork, too, make budget-conscious meats from the grill. And, since you're already heating up the grill, why not grill cut-up veggies or fruit? The heat will caramelize the sugars, making these healthy foods taste even sweeter.

Also, kids who may shy away from veggies served plain may see skewered veggies as more fun and festive and sample what they otherwise would reject.

If you're using wooden skewers, be sure to soak them well in water before loading on meats, veggies or fruit. For young children, let them pick out which skewer of food is theirs at the table, then remove the food from the skewer onto their plates rather than leaving a child with a spiky implement.

Brushing virgin olive oil on foods on the skewer before grilling helps keep them from sticking to the grill.

Also consider the grill for warming up garlic bread wrapped in foil. Or cook par-boiled, then cut-up potatoes in foil on the grill.

Want to grill a burger that goes beyond the usual? Check out the Sunday, May 24, print edition of The Billings Gazette for the Parade magazine insert, which features grilled-burger ideas from celebrity chef Bobby Flay. He'a got ideas for a Pimiento Cheese & Bacon Burger, a Green-chili Burger and his own Bobby's Basic Burger. He also gives some hot tips to add variety to your burger.

Also look for a feature on "Sunny Day Sundaes" with recies for Banana Splits, Caramel Affogato Sundaes with an espresso kick and, my choice, Strawberry Shortcake Sundaes. Kids love such concoctions for their color and flavor, and they're great opportunities to include more dairy and fruits in youngsters' diets.

In the Wednesday, June 3, print edition of The Gazette, the monthly Relish magazine insert features a variety of recipes, including some "Quick Pasta Tosses" that would be good side dishes for your grill nights or any warm-weather meals.

And look for the recipe for a sweet, but healthy Raspberry Fool as well as five easy sides for your grilled dinners, including an Asian Cucumber Salad, Mango Ginger Relish and more.

And, now, back to the idea of chicken on the grill.

The following story from The Associated Press gives you hints on keeping chicken from becoming too dry when you're grilling and includes a recipe for distinctive Peanut butter-chutney Barbecued Chicken. The recipe uses one of the more inexpensive options for buying chicken, the thighs, so it could be multiplied easily to serve a crowd on a budget.

Here's the story:

Keeping grilled chicken moist

By JIM ROMANOFF

Associated Press

Browned and crispy skin gives chicken mouthwatering flavor and, unfortunately, anywhere between 50 and 75 percent of its fat.

That's why most health-conscious cooks remove the skin and trim any visible fat before cooking.

But that's often at the expense of flavor and moistness.

The good news is that leaving the skin on during cooking, then removing it before eating, doesn't add fat to the meat and helps produce chicken that is more moist and tender.

One caveat is that any seasonings or sauces you rub or drizzle onto the chicken before or during cooking will get tossed along with the skin. The best way to avoid that is to gently tuck seasonings under the skin.

If you still would prefer to remove the skin, a good alternative is to baste the chicken with a glaze during cooking.

This peanut butter-chutney barbecued chicken uses this approach. But, because it is grilled, there is an added par-cooking step to ensure that the sweet glaze won't burn before the chicken is fully cooked.

The recipe calls for chicken thighs with the bones in, which add flavor and also help to keep the chicken moist. Thigh meat is quite succulent and tends to dry out less than breast meat, especially when grilled over high heat.

The sweet and savory glaze is made with jarred mango chutney, which adds spicy, vinegary notes to the smooth and salty peanut butter.

To complete the meal, serve with basmati rice and baby sweet peas and pearl onions.

PEANUT BUTTER-CHUTNEY BARBECUED CHICKEN

Start to finish: 1 hour (30 minutes active)

1/4 cup mango chutney

1/4 cup peanut butter

2 tablespoons soy sauce

2 tablespoons white vinegar

12 bone-in chicken thighs, skin removed, trimmed of fat (about 4 1/2 pounds)

1/2 teaspoon salt

1/2 teaspoon ground black pepper

Heat the oven to 375 F.

To make the sauce, chop any large chunks in the chutney (brands vary). In a medium bowl, whisk together the chutney, peanut butter, soy sauce and vinegar. Set aside.

Season the chicken thighs with salt and pepper, then place them on a rimmed baking sheet. Bake for 30 minutes.

Meanwhile, heat a gas grill to medium-high or prepare a charcoal fire.

Remove the chicken from the oven and brush with the peanut butter-chutney sauce. Grill the chicken, turning and basting frequently, until well browned and cooked through, about 10 minutes.

Makes 6 servings.

Nutrition information per serving: 331 calories; 127 calories from fat; 14 g. fat (3 g. saturated; 0 g. trans fats); 161 mg. cholesterol; 8 g. carbohydrate; 41 g. protein; 1 g. fiber; 955 m. sodium.

Ham is a traditional part of my family’s Easter menus and also finds a home on the menu for Thanksgiving and Christmas, alongside turkey or prime rib.

One of my sisters uses ranch dressing as a dip for ham and many other meats.

Over the years, we have used a variety of glazes on hams to add flavor and moisture. And leftover ham has found its way into salads, omelets, soups and sandwiches.

The National Honey Board shared these ideas for glazing ham and pork and other dishes:

Honey-glazed ham is a traditional main course during the Easter holiday season. Including pure honey in Easter recipes ---  from ham and pork to side dishes --- creates a balanced combination of salty and sweet.

Beyond adding flavor, honey has many other beneficial characteristics. Honey is hygroscopic, so a rich honey glaze helps lock in moisture during baking, resulting in sweet, moist meat. In addition, brushing on a honey glaze during the last 20 to 30 minutes of baking gives ham or a roast a beautiful golden brown color.

The following recipes from the National Honey Board will add sweet flavor to your Easter table:

For more recipes, visit honey.com.

 GRILLED HONEY-GLAZED PORK TENDERLOIN WITH ONIONS 

1/2 cup pure honey

1/4 cup extra-virgin olive oil

1/4 cup cider vinegar

1 tablespoon minced garlic

2 teaspoons Herbes De Provence seasoning mixture

1 teaspoon salt

1/2 teaspoon pepper

2 pounds pork tenderloin

3 medium onions 

Combine honey, oil, vinegar, garlic, herbs, salt and pepper in a shallow pan. Add pork and turn to coat it well.

Cover and refrigerate 2 to 4 hours. Turn pork occasionally. Remove pan from refrigerator 30 minutes before grilling.

Prepare grill for a medium-hot fire with an indirect heat area.

Slice onions in rounds 1/2-to 3/4-inch thick. Remove pork from marinade and boil marinade 1 minute. Taste and add more salt if needed.

Grill pork over indirect heat, covered, until the middle is about 145 degrees F, 25 to 30 minutes. Brush pork generously with the marinade; turn every 10 minutes to evenly cook.

Put onions over direct heat and brush with marinade. Turn frequently, brushing with marinade, until well-marked and soft, 8 to 12 minutes.

Move onions off direct heat to finish cooking. Let pork rest 5 minutes before slicing into 3/4-inch thick slices. Serve with grilled onions.

Makes 4 to 6 servings.

 HONEY BALSAMIC FIG GLAZE 

1/3 cup pure honey

2/3 cup very hot water

1/4 cup balsamic vinegar

1 cup dried figs, chopped

1/8 tsp. ground cloves

1/2 cup shallots, diced

3 tablespooon olive oil

1 tablespoon fresh rosemary or marjoram, chopped (or 1 teaspoon. dry)

Salt and pepper, to taste 

In a bowl, combine honey, hot water, vinegar, figs and cloves. Let the mixture stand for 15 minutes.

Meanwhile, in a saucepan, sauté the shallots in oil over moderately low heat, stirring occasionally, until they are softened.

Add the honey-fig mixture. Bring to a simmer; add the herbs and cook, stirring occasionally, for 5 minutes. Season with salt and pepper. If desired, purée in a blender or food processor until smooth.

As a glaze or basting sauce: Brush or spoon the warmed glaze over the roast or ham during the last 30 to 40 minutes of roasting, basting every 10 minutes or so. Remaining glaze can be simmered to thicken and served as a side sauce.

 ASPARAGUS WITH HONEY GARLIC SAUCE 

1 pound fresh asparagus

1/2 cup Dijon mustard

1/2 cup dark ale or dark beer

1/3 cup pure honey

1 clove garlic, minced

1/2 teaspoon crushed dried thyme leaves

1/2 teaspoon salt 

Add asparagus to boiling, salted water (about 1-inch) and cook, covered, about 2 minutes or until barely tender. Drain.

Combine mustard, ale, honey, garlic, thyme and salt; mix well. Pour over cooked asparagus.

Makes 4 servings.

 HONEY BAKED RED ONIONS 

3 large red onions (about 3 pounds)

1/3 cup pure honey

1/4 cup water

3 tablespoons butter or margarine, melted

1 teaspoon paprika (preferably sweet Hungarian)

1 teaspoon ground coriander

1/2 teaspoon salt

1/8 teaspoon cayenne pepper 

Preheat oven to 350°F.

Peel and cut onions in half crosswise. Place cut side down in shallow baking dish just large enough to hold all onions in one layer. Sprinkle with water; cover with aluminum foil. Bake for 30 minutes.

Turn onions cut side up.

Combine remaining ingredients. Spoon half of mixture over onions.

Return to oven and bake, uncovered, 15 minutes. Baste with remaining honey mixture; continue baking 15 minutes or until tender.

Makes 6 servings.

Tapping into the foods of different cultures helps give variety to meals.

And it’s especially exciting when providing a new flavor also helps save money.

For folks who like beef, it’s nice to be able to enjoy the best cuts for grilling or other entrees where the meat stands mainly on its own at the focus. But, if you don’t have a budget that allows you to dine on a filet mignon, prime-rib and similar cuts of meat each night, there are many other cuts that can be used for tasty meals some nights while saving money to splurge on the finer cuts on others.

Part of the secret is knowing how to treat individual meat cuts. Many of the less-expensive meats are very versatile, provided your recipes recognize that the meats may be tougher than more expensive cuts and need longer cooking times, perhaps with sauces or other liquids.

The following recipe for Steak Goulash Low has the flavor or Europe and uses paprika, which adds a slightly smoky, mysterious flavor. It’s also low in carbs.

Here are the details from The Associated Press:

 Low, moist heat tenderizes cheap, tough meats 

By JIM ROMANOFF

Associated Press 

A budget dinner doesn’t have to come at the expense of rich flavors.

Chuck blade steaks, for example, need just a bit of extra love (and time) to be transformed into a tender, tasty and richly seasoned meal, all for about $1.50 per serving.

Cut from the muscular and often-tough chuck or shoulder, these affordable steaks do best with a moist-heat cooking method, such as braising, which helps tenderize them. This Chuck Steak Goulash — a simplified version of the Hungarian classic — provides that.

The key to success is to simmer the steaks gently. Cook the steaks at too high a temperature, and the meat gets even tougher.

Like a great stew, this savory, onion-rich goulash improves after a day or two in the refrigerator, making for great leftovers. To stretch the dish a bit further, serve over a heap of buttered egg noodles.

 CHUCK STEAK GOULASH 

Start to finish: 1 hour 10 minutes (25 minutes active) 

3 tablespoons all-purpose flour

1/4 teaspoon ground black pepper

1 pound boneless chuck blade steaks, trimmed of fat

1 tablespoon olive oil

1 tablespoon butter

2 medium yellow onions, thinly sliced (2 cups)

2 tablespoons sweet paprika

1 teaspoon caraway seeds

14-ounce can beef broth

Salt, to taste

2 tablespoons chopped fresh parsley (optional)

In a small bowl, combine the flour and pepper. Dredge the steaks through the flour mixture until well-coated.

In a large skillet over medium, heat the olive oil. Add the steaks and cook until well-browned on both sides, about 4 minutes per side. Transfer the steaks to a plate and set aside.

Melt the butter in the skillet. Add the onions and sauté until well-browned, about 10 minutes. Stir in the paprika and caraway seeds and cook for 1 minute longer.

Stir in the beef broth. Return the steaks to the skillet and cover the pan tightly. Reduce the heat to maintain a gentle simmer. Cook until the steaks are quite tender and the sauce is thickened, 45 to 55 minutes.

Season with salt and stir in parsley, if using.

Makes 4 servings.

 Nutrition facts per serving: 316 calories; 171 calories from fat; 19 g. fat (7 g. saturated; 1 g. trans fats); 82 mg. cholesterol; 10 g. carbohydrate; 25 g. protein; 1 g. fiber; 428 mg. sodium.

Over the weekend, my grocery-shopping trip had me in pursuit of ground turkey, which I’d seen advertised as on sale at a local store.

I was happy to see the deal because I had planned to buy the ground meat anyway, and this would let me further stretch my food budget. I planned to use the meat in one-pan dishes that I make and refrigerate or freeze in single-serving containers to dine on after work.

One reason that I was looking for turkey breast is its versatility. It has a fairly gentle flavor, so I can get creative with the herbs and spices.

Also, turkey is low in fat while providing protein in my diet.

As we were driving home after the marathon shopping trip, my sister and I were talking about using ground turkey, and my sister commented that more folks might add ground turkey to their diets if it came premixed with ground beef. Many people do mix the two at home for recipes, especially if they are on lower-fat diets or just trying to stretch meat budgets. And some people use turkey burger to reduce the fat in ground sausage.

I also know people who have used ground turkey in recipes for young children who find the taste of some red meats too intense. It’s a good way to get protein into the kids’ diets and gradually introduce more meat flavors.

My sister and I also talked about using turkey breasts in cooking.

This is another good lower-fat option. You can substitute them in most chicken recipes. Or, if you’re like some folks who would like to have turkey more than just on holidays but don’t want to cook a whole bird, turkey breasts are a good solution. Season them well, including use of sage or poultry spice, then bake with dressing.

Remember that turkey without the skin can dry out quickly when cooking, so be sure to keep the meat moist as it bakes. One solution is to put mushroom soup or other sauce over the breasts as they cook.

The following recipe from The Associated Press uses turkey breasts in a puttanesca recipe whose name shocked me when I heard it years ago, but whose flavor is hearty and preparation is quick.

If I were making the recipe, I would eliminate the salt and probably boost the amount of red-pepper flakes or even add some chopped green peppers for more flavor. Here is the AP story:

 A healthy turkey-breast dinner with a sordid past

By JIM ROMANOFF

Associated Press 

Boneless turkey-breast cutlets have almost no fat and cook quickly, making them an outstanding choice for healthy weeknight dinners.

Unfortunately, no fat can mean no flavor.

This recipe for quick turkey puttanesca uses a simple pan sauté technique to cook the cutlets, but the cure for humdrum flavor is in the spicy tomato sauce you make in the same pan.

Puttanesca is a traditional Italian pasta sauce made with tomatoes, garlic, capers, olives and spicy red pepper flakes. And puttanesca has as lively as story as it does a flavor.

Originally from Naples, puttanesca roughly translates to “pasta the way a streetwalker would make it,” the implication being fast enough to prepare between clients.

And fast is good, especially in combination with quick-cooking turkey cutlets, which can be purchased fresh and frozen. They usually are offered as large slices from the main lobe of the breast or as narrower pieces cut from the breast tenderloin.

If you like, you can buy a whole turkey tenderloin and slice it lengthwise to make your own cutlets.

Turkey-breast cutlets can be used in almost any recipe that calls for boneless chicken breast, though you’ll need to reduce the cooking time because it can toughen and dry out quickly.

When prepping the ingredients for the sauce, be sure to rinse the capers thoroughly. This washes away a good amount of the salty brine in which the capers are packed and leaves them with a cleaner flavor.

Stir a teaspoon of anchovy paste into the sauce if you want to add a bit more richness without adding much fat (or the fishy flavor you would expect). This versatile product is sold in tubes and can be found alongside the canned fish.

To soak up all the delicious sauce, serve turkey puttanesca with whole-grain pasta or a chunk of crusty bread.

 QUICK TURKEY PUTTANESCA

 Start to finish: 25 minutes

1/4 cup all-purpose flour

1/4 teaspoon salt

1/4 teaspoon ground black pepper

1 pound turkey cutlets

2 tablespoons olive oil, divided

1 tablespoon minced garlic

1 cup canned crushed tomatoes

1/4 cup pitted and chopped green olives

2 teaspoons capers, rinsed

1/2 teaspoon dried oregano

Pinch of red pepper flakes

2 tablespoons chopped fresh parsley

Salt and ground black pepper, to taste 

In a shallow dish, combine the flour, salt and pepper. Dredge the turkey cutlets through the four mixture to coat both sides.

In a large nonstick skillet over medium-high, heat 1 tablespoon of the oil. Add the cutlets and cook until lightly browned on both sides and no longer pink at the center, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.

Reduce the heat to low. Add the remaining oil and the garlic to the skillet, stir until fragrant, about 1 minute. Add the tomatoes, olives, capers, oregano and red pepper flakes. Increase the heat to medium and simmer until slightly thickened, about 3 minutes.

Remove from the heat and stir in parsley. Season the sauce with additional salt and pepper, if needed, and serve spooned over the turkey cutlets.

Makes 4 servings.

 Nutrition facts per serving: 252 calories; 83 calories from fat; 9 g. fat (1 g. saturated; 0 g. trans fats); 45 mg. cholesterol; 12 g. carbohydrate; 30 g. protein; 2 g. fiber; 770 mg. sodium.