beef and barley soup

As promised last week, I'm going to share a couple of our favorite soups that you can make with homemade beef stock. And like any of the good soups I've made recently, this one is adapted from a recipe in the oh-so-amazing New England Soup Factory cookbook.

As a side note, I had no idea barley was so healthy. This soup is actually really well balanced, with a lot of fiber and even more protein. If you substitute a leaner cut of meat for the generic "stew beef" called for in the recipe, you further reduce the fat content (not to mention the meat isn't too chewy or sinewy that way).

Grocery list: 3 pounds stew beef (cut into bite size pieces), red wine vinegar, olive oil, 3 minced garlic cloves, 1 large onion (peeled and diced), 2 ribs diced celery, 6 carrots peeled and diced, 1/2 pound pearl barley, 1 cup burgundy wine, 1 8-oz can tomato paste, 8 cups beef stock, 2 bay leaves, 5 dashes worcestershire, 1/4 cup chopped fresh parsley.



To start, cook the meat. Cut the meat into whatever you consider to be "bite size", and place in a stock pot with 1/2 cup red wine vinegar and 12 cups water, plus a generous pinch of salt. Bring it to a boil, then reduce the heat to medium and simmer for 1.5 hours. Drain and reserve the meat.



Next, chop the carrots, celery and onions, and mince the garlic cloves. Heat a couple of turns of olive oil over medium high heat in the same stock pot you used for the beef.



Saute the onion, celery, carrots and garlic in olive oil for about 7 minutes.



Add the cooked beef, wine, tomato paste, stock and bay leaves. Stir in the barley.



It surprised me how much water such a small amount of barley could absorb. Don't worry if it seems like it's not enough barley; it's not like pasta or orzo, as it will double in volume, at least.



Bring to a boil then reduce heat to simmer for 1 hour 15 minutes (stirring occasionally).



Remove from heat and stir in worcestershire and parsley. Remove bay leaves. Season w/salt and pepper and serve.

not as boring as it looks: black bean burgers

I absolutely love these burgers (taken right out of Februrary 2009 Gourmet magazine). Before you turn away in disgust (yes, I am still the same author of AHB who prefers red meat to almost any other food), hear me out.

• These are healthy.
  
• They take 10 minutes to make 4 of them.
  
• You can freeze them. You can reheat one for lunch in 5 minutes.
  
• They are cheap.

And I'm not saying I'd ever replace a real burger with these, but I've started eating them all the time for lunch and they are wonderful. Maybe I should call them "black bean sandwich filling" or "black bean patties"? Whatever you call them, just make some up pronto, okay?

Grocery list: 2 cans black beans (rinsed and drained), 3-4 T mayo, 1/3 c bread crumbs, 2 tsp cumin, 1 tsp dried oregano, 1/4 tsp cayenne, 1/4 cup minced cilantro.



Rinse the black beans and divide them - half in a bowl, half into a food processor. Finely chop the cilantro and add to the bowl with the whole black beans.



Add the breadcrumbs, mayo (the original called for 3T of mayo but I found I needed a little more), and the spices to the food processor.



Process until you have a paste - if you have to add more mayo to get the consistency right, now's the time.



Add the black bean paste to the bowl with the cilantro and whole beans, and stir to combine. As you can see from the picture, it was still a little difficult to stir so I added more mayo. Mayo makes everything better right?



Form into 4 patties. If you want to freeze some, wrap them up now and stick them in the freezer. To cook them when they are fresh, saute in olive oil over medium heat for about 5 minutes per side.



If frozen, thaw them in the microwave for 30-60 seconds (not all the way thawed, just a little to kick start them), then fry for 5 minutes per side. They'll heat all the way through just fine.



Serve them on a toasted bun with cheddar cheese and salsa, or cut them in half and wrap in a tortilla with sour cream, salsa and avocado. (Do you notice how pretty that bun is by the way? I made that! With my new stand mixer I'm baking all our breads now, and these hamburger buns are the best thing I've done so far.)

pork tenderloin with roasted winter vegetables

This healthy one-dish meal was inspired by a recipe I found in February's Gourmet magazine (the "quick meals" section is surprisingly helpful). Instead of limiting this to roasted fennel wedges, I added some carrots and parsnips, which I roasted separately for 15 minutes before adding to the pot with the tenderloin. I also skipped the fennel seeds - thought I had them in the pantry but they were carraway. Delicious and honestly ready in less than 30 minutes.

Grocery list: 1 tsp fennel seeds (left out), 1-2 pounds pork tenderloin, 2 fennel bulbs, olive oil, 3 garlic cloves, 1/2 cup white wine, 1/2 cup chicken stock, 2T butter, 1/2 tsp fresh lemon juice. Also added: 3 parsnips, 2 carrots.



If you're going to add the winter vegetables, clean them first, then slice them into spears.



Roast parsnips and carrots at 425 degrees, turning every 5 minutes, for 15 minutes.



To prep a fennel bulb, first cut off the fronds, then cut it in half. There's a really tough little inner core that you want to remove, because it won't soften up like the rest of the fennel slices when they cook.



Thinly slice the fennel, then smash and thinly slice the garlic. Season the tenderloin with salt and pepper on all sides.



Heat a large dutch oven over medium-high heat. Sear the tenderloin in olive oil to brown it on all sides, about 5-6 minutes total. Remove to a plate.



Cook the fennel and garlic for 5-6 minutes. Deglaze the pan with white wine, scraping up any brown bits on the bottom of the pan. Stir in the chicken stock and butter.



Transfer the roasted parsnips and carrots from the baking sheet into the dutch oven.



Return the tenderloin to the dutch oven, nestling it right into the vegetables. Place everything in the oven, uncovered, and immediately set the temperature down to 375 degrees. Roast until the internal temperature of the pork is 145 degrees.



Allow it to rest, then slice. While it's resting, if the vegetables still contain a lot of juice, move the pan to a medium flame on the stove and cook until the liquid reduces down to a thick consistency. I like to return the pork to the main dish, along with any meat juices that collect on the carving board, so everything stays warm.



I served this alongside the buttermilk fantail rolls that I learned how to make in this same issue of Gourmet. I've actually been baking a lot lately, but am waiting till I perfect a few of these bread recipes before blogging them.

sneaky sloppy joes

These sloppy joes will trick you into eating healthy. I saw the idea on food network some time ago, where you replace some of the red meat in your normal sloppy joe base with equally filling, high protein and fiber-packed beans. Technically, ground beef with beans probably makes it chili though...? Either way, these turned out great. Even A, an avid bean-hater, said the beans just sneaked into the sandwich without him even noticing.

Grocery list: one pound ground sirloin, one can kidney or pinto beans (drained and rinsed well), 1 can tomato sauce, tomato paste, red wine vinegar, worcestershire sauce, tabasco, yellow mustard, 1 red bell pepper, 1 onion, 3-4 cloves garlic, 1/2 cup brown sugar, olive oil.



Chop the onion. Preheat a couple tablespoons of olive oil over medium-high heat, then add the onion and the beef. Stir to break the meat apart.




Chop the pepper and mince the garlic while the beef cooks. After about 5 minutes, the onions will start to turn translucent and the beef will be about half cooked. Add the pepper and garlic.



While the peppers start to soften, add a generous splash of both worcestershire and red wine vinegar (1-2 tablespoons each). Measure out half a cup of brown sugar and open up the tomato sauce.



After the peppers have cooked about 5 minutes, the beef should be cooked all the way. Now you can add the can of tomato sauce (that's about 2 cups), plus 2 T tomato paste. I also added a generous squirt of french's yellow mustard, since that's how my mom always made it, plus a shake of tabasco to taste. Stir in the brown sugar, then season with salt and pepper. Turn the heat down to a low simmer and cook for about 10 minutes.



If you have the time, you can turn off the finished dish and let it sit there for a while (an hour, whatever) and the flavors keep melding together - just reheat when it's time to serve. Split fresh hamburger rolls, toast them under a broiler, and pile the filling in. Serve with lots of Frank's Red Hot or tabasco. (Do you see these buns? I made them! I'm working on fresh bread now - more on that when I'm confident enough to share...)

double-beef chili

Chili is probably not the first thing that comes to mind when you're trying to plan a healthy dinner. But if you're careful not to pile on too much cheese and sour cream (ahem), it's actually a good balance. There's a ton of protein, in this case from both the ground sirloin and the trimmed brisket; there's fiber and more protein from kidney and black beans; there's tons of vitamins and antioxidants in the tomatoes, peppers and the butternut squash. And if you consider how well it freezes and reheats, it's basically the perfect one-dish meal. I was inspired to try brisket and butternut squash by a recipe I found in Bon Appetit months ago, although beyond these 2 ingredients, I put this together on my own.

Grocery list: 1 pound lean ground sirloin, 2 pounds brisket (trimmed of fat and cut into bite-size cubes), 1 butternut squash, 1-2 onions, garlic, 1 bell pepper, 2 cans of beans (kidney and/or black bean work well), 2-4 cups beef stock, 2 28-ounce cans crushed or diced tomatoes, chili spices (paprika, chili powder, cayenne pepper, cumin).



Start by chopping the vegetables for the base. Set a large dutch oven over medium-high heat, add a couple tablespoons of olive oil, and add the onion and pepper. After 2 minutes, add the garlic.



Stir well, then add the ground meat and break up with a spoon.



While the ground beef starts to cook, season the brisket with salt and pepper. I trimmed it of any excess fat I could find before cutting it into pieces. Add the brisket pieces to the pan and stir to combine.



The idea is to get the brisket pieces to brown a bit on the outside; you don't need to cook them all the way through because they will braise in the chili for hours. Once the meat is brown (only a few minutes), add the seasoning. I used about 3 T of chili powder, 1 tsp of cayenne, 1 tsp cumin, and 1 T paprika. I also added a few splashes of Frank's Red Hot. This part is really up to you - just remember you can always add heat later, but you can't take it away.



Drain and rinse the beans thoroughly. Add them to the pan, along with both cans of tomatoes (including the tomato juice). Stir to combine, and bring to a boil. Lower the heat to a slow simmer.



Finally, peel and cube the butternut squash into bite-size pieces, and add to the chili. Cook uncovered, adding beef stock every 30 minutes or so as the liquid evaporates.



I let this chili simmer all afternoon, so I added nearly a quart of beef stock over the course of the day, but you might need less. You can see in the picture above how much it has cooked down - this is just before I served it. Taste it and adjust the salt or spices as needed. To serve, ladle into bowls and top with sour cream, grated cheddar, even some chopped red onion or avocado.

greek orzo, lemon and chicken soup

After my last post about caramelized shallot mac-and-cheese, one AHB reader reminded me that more new year's resolutions are about eating healthier, not necessarily eating more mac-and-cheese. So, I found a great option in my "New England Soup Factory" cookbook. This broth-based soup is full of protein, and the spinach packs in fiber, iron and vitamins, while the lemon adds flavor without a lot of calories. You can go back for a second (or third) bowl and not feel guilty.

Grocery list: 10 cups chicken stock (will include instructions for making this at home below), 3/4 cup orzo, 4 eggs, 3 lemons, 1 cups chopped cooked chicken, 1 pound fresh spinach. For chicken stock, you'll need a 2-3 each yellow onions, carrots and celery stalks, bay leaves, a few sprigs of thyme, half a bunch of parsley, 5 garlic cloves, a

handful of whole peppercorns, and 2-3 pounds chicken thighs (bone-in and skin-on).



To make chicken stock, put all the ingredients in a large stock pot and cover with water. (Peel the carrots and slice into 2-3 inch pieces; chop the celery into thirds; peel the garlic cloves and add whole to the pot.) In addition to the 2-3 pounds chicken thighs, you can add a whole chicken breast (skin-on and bone-in too), but instead of leaving it in for the full 3 hours, you can remove it when it's cooked for 30-40 minutes. This is the chicken you can pull off the bone and then cube to use in the soup. If you were to leave it in for the full 3 hours, it would probably be too tough to use in the soup.



Bring the stock to a slow boil over medium high heat, then turn down the heat to a simmer. If you opt to cook the chicken for cubing this way, remove it with tongs from the stock pot and allow to cool a bit, then peel the meat away from the bones. Return the bones and the skin back to the pot, so it can continue adding its flavor to the stock. Add more water over time if the stock cooks down. Simmer for at least 3 hours. Allow to cool, then strain in a mesh strainer. You can freeze extra stock in ziploc bags too.



Now, for the soup. Measure 10 cups of your homemade stock into a large soup pot, and heat over high heat to boiling. While the stock is heating, zest 2 of the 3 lemons. Juice all 3 lemons. When the stock is boiling, add the orzo and stir. Cook for 5 minutes.



Beat 4 eggs together, then slowly pour into the stock pot while stirring constantly.



The egg will cook immediately into little fluffy string shapes.



Add the cooked chicken, lemon zest, lemon juice and fresh spinach to the pot, and bring the soup back to a gentle boil.



When the spinach has wilted, turn the heat off, and season the soup with salt and pepper.

weekday breakfast: egg white omelet

Making a healthy breakfast only takes me about 10 minutes. It may seem like that's 10 minutes you don't have in the morning, but if you invest there, you won't have to take extra time out mid-morning to go get a snack or another coffee. I also take one morning (or Sunday afternoons) to prep the ingredients for several breakfasts at once, so it's even easier to just grab a handful of veggies and throw them in the pan.

Here's a version of an egg white omelet I've been making this week - but you can switch up any of the ingredients. My mom was actually just telling me about her omelet du jour, a greek-inspired version with feta, sundried tomatoes, spinach, tomatoes and red onions. I'll try that one next.



First, I dice up a couple slices of center cut bacon, and fry those in a pan for 3-4 minutes, till they are almost done. Then, I add 3-4 sliced button mushrooms.



After they've cooked for 3-4 more minutes, I add a couple handfuls of fresh spinach. The spinach only takes a minute or 2 to wilt, then you can add the eggs (or egg whites, if you prefer).



I normally cook 6-8 egg whites for me and A - with him getting about 2/3 of the entire omelet. Anyway, once you pour in the eggs, stir them a few times slowly, so that the eggs that have started to stick to the bottom get shifted around. This will help them cook more evenly. After about a minute or two, even out all the fillings and half-cooked egg whites so it's flat and in the right shape. From this point, you won't have to do anything, just leave it alone for a couple minutes (turn down the heat to medium-low if you don't want the eggs overcooked on the bottom). Add cheese if you like, then fold in half. I'll serve this with a slice of wheat toast (with peanut butter and jelly for extra energy!) and I won't be hungry again for hours.