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.

homemade beef stock

Cooking my own chicken and beef stock is something I've known for a long time I *should* be doing, but it has taken me a couple of years to actually come around to it. But now that I've made my own, I can never go back (at least, I hope my schedule never requires me to go back). On a weekend day, I'll make at least 6 quarts at once, and freeze them in little one quart containers. They taste infinitely better than the store-bought processes versions, are healthier, and they cost less too. I'll share a couple of recipes for soup that requires beef stock as the base soon, but for now, let's start with the basics. This one is loosely adapted from the New England Soup Factory Cookbook (also known as the only soup cookbook you'll ever need).

Grocery list (for 6 quarts stock): 7-8 pounds beef neck or short rib bones, 2 onions, 8 carrots, 8 ribs celery, 8 garlic cloves, salt, whole peppercorns, beef bouillon, bay leaves, thyme, parsley, one can tomato paste.



Quarter the onions; wash and cut the celery and carrots into thirds. Add the vegetables and the bones to a large roasting pan, and spread the tomato paste all over. Season with salt and pepper. Roast for 40 minutes at 450 degrees, till everything has a nice caramelized crust.



Place the contents of the roasting pan in a huge stock pot (12 quart capacity; if you don't have this, divide it up into 2 larger pots). Smash the garlic cloves and throw them in. Add a handful of peppercorns, a generous pinch or two of salt, 3-4 bay leaves, and fill the pot with water till it's almost full. Also add about 1/4 to 1/2 a bunch of fresh parsley, a few sprigs of thyme, and 4-5 beef bouillon cubes. I actually prefer the "better than bouillon" brand of paste, which has no artificial ingredients or MSG - use 4-5 tsps if you have this.

Bring the pot to a boil, then lower the flame so the stock is just simmering. Allow it to cook for 4 hours, adding more water occasionally as it cooks down. After 4 hours, remove from heat and allow to cool. Remove all the big hunks of bone and vegetable with a large slotted spoon. Set another large pot or bowl in the sink, and place a colander over top of it. Line the colander with cheesecloth, then pour the stock right through the colander into the bowl underneath. Then, you can easily measure out 1 quart quantities to freeze.

**Another tip: set all your one quart containers on the counter without the lids first. Allow the stock to cool more, and the fat will congeal on the surface - you can easily skim it off with a spoon. Once you've sealed the containers, beef stock keeps for 3-4 days in the fridge, or at least a couple of months in the freezer.

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.

chicken and mushroom ragu

My bolognese sauce is my favorite accompaniment for pasta, but I don't always have 2 hours to let it simmer. For another protein-rich option, I tried this 20 minute option for chicken "ragu" from October's issue of Gourmet. Next time I won't pulse the mushrooms in a food processor - maybe chop them fine by hand to leave more texture - and possibly will add some olives and a pinch of red pepper for kick. This is a good base made with an inexpensive cut of chicken, so I'll make room in the rotation for this recipe.

grocery list: 6 oz cremini or baby bella mushrooms, 3 cloves garlic, olive oil, 1 1/4 lb sinless boneless chicken thighs, 1 small onion, 3/4 tsp fresh rosemary (chopped), 3 T balsamic vinegar, 1 28-oz can whole italian tomatoes, 1/2 dried pasta (pappardelle recommended in the original), 5 oz fresh arugula (I used spinach instead), plus grated parmesan.



Pulse mushrooms and garlic in a food processor till finely chopped.



Cut the chicken into 1/2-inch pieces, and season with salt and pepper. Heat a few T olive oil in a heavy skillet over medium-high heat, then saute the chicken (stirring frequently) for 3-4 minutes, until it starts to brown. Remove from the pan with a slotted spoon to a small bowl.



Turn heat down to medium, then add the small chopped onion and cook till it starts to turn translucent, about 3 minutes. Add the mushroom mixture, chopped rosemary, and more salt and pepper. Keep stirring until the mushrooms start to release their juice and turn brown - about 4-5 minutes. Add vinegar and cook until it reduces down, another couple minutes.



Return the chicken to the pan, and add the tomatoes (as well as the juice). Break the tomatoes down and bring to a simmer. Cook until thickened, about 15 minutes.

Cook pasta and drain. When the sauce is the right consistency, add the arugula or spinach and cook for another 1-2 minutes, until it wilts. Stir in the pasta and season with salt and pepper if needed. Serve with grated parmesan.

cheesy baked penne with cauliflower and creme fraiche

The full page photo of this dish in October's Bon Appetit sucked me in - I'm always a sucker for a new mac-and-cheese recipe. This proved to be the most complicated m&c dish I've ever attempted, but also the richest and most flavorful. The different cheeses are all pricey though, so it won't be something I make all the time. (Yes, I do realize how contradictory this is with my last post about choosing cheaper cuts of meat. There's a reason I don't work in finance...)

Grocery list: 1 head of cauliflower, 2 large heirloom tomatoes, 5 T butter, 1 bunch green onions, 2 T AP flour, 1c heavy cream, 3 c grated Comte cheese (half Fontina & half Gruyere is listed as the substitute if you can't find Comte - approx 9oz), 3/4 c grated Parmesan, 1 c creme fraiche, 1T whole grain Dijon mustard, 3.5 (10oz) penne, 1 cup breadcrumbs (I substituted panko).



Bring a large stockpot of salted water to boil. Wash and chop the cauliflower into 1 inch florets, then cook in boiling water for 5 minutes. Remove from water with slotted spoon, then drop in both whole tomatoes and boil for 1 minute.



Carefully remove them from the water and turn off the heat. Set the hot water aside though, so you can reuse it for cooking the pasta.



Blanching the tomatoes will help you peel them, as the skin should almost fall off. Chop the tomatoes. At this point you should grate the Comte, chop the green onions, and get everything set up for making the cheese sauce.



Melt 2T of butter in a large skillet over med-high heat, then cook the cauliflower for 5 minutes. Add chopped tomatoes and the chopped green onions and cook for another minute.



Season with salt and pepper and remove from heat.



Melt 2T of butter in a saucepan over med-low heat, then add flour and stir for 2 minutes. Whisk in the cream slowly.



Now, this was different than most white sauces, since the cream has such a higher fat content. I kept whisking it, but the fat started separating out and I thought the whole thing was ruined. But I turned down the heat and kept whisking and it reconstituted once I added the cheese in, but wanted to point this out in case the same thing happens.



Add 2 cups of the grated Comte, and whisk until melted. Stir in 1/2 cup grated Parmesan, then the creme fraiche and 1 T Dijon. Season with salt and pepper and set aside. Bring the large pot of water back to a boil and cook the penne for 10 minutes. Drain and immediately return to the pot. Stir in the cheese sauce and the cauliflower mixture.



Spoon half the pasta mixture into a baking dish, then sprinkle 1/2 cup Comte. Layer the rest of the pasta and the Comte on top.



The recipe calls for melting 1 T of butter and toasting the breadcrumbs at this point, but I skipped this step. I mixed the rest (1/4 cup) of the Parmesan with a cup of panko and spread across the top of the casserole.



Bake at 350 degrees for 35 minutes, until bubbling and golden on top.

mario's chicken parmesan

I never eat chicken parmesan, never order it, never crave it. I think when I was younger, the only times I would run into it would be at some Olive Garden type of place, where "chicken parm" is just a vehicle for grease and low-quality cheese. But when I saw this picture in Bon Appetit of Mario Batali's family meal, I started to rethink chicken parmesan. I'm so glad I did. It's still super indulgent, as it's cheese + fried chicken no matter how you spin it, but absolutely worth the splurge.

Grocery list: (marinara) olive oil, 2 small chopped onions, 4 minced garlic cloves, 1 grated carrot, 3T chopped fresh thyme, 2 28-oz cans whole italian (roma) tomatoes; (chicken), boneless chicken breasts, breadcrumbs, 2 eggs, AP flour, olive oil, fresh mozzarella, grated parmesan, parsley.



Making your own marinara at home is incredibly easy - it just takes an hour to simmer. If you don't have time to do that (I make a double batch on a weekend afternoon and store it in the freezer), you could substitute a jar of your favorite basic sauce. Mario's recipe calls for sauteing the onions and garlic in olive oil over med-high heat for 10 minutes, then adding the carrot and thyme. After cooking for another 5 minutes, add the tomatoes and bring to a boil.



I've never tried this before, but using a potato masher to mash the tomatoes was a lot easier and faster than crushing them one at a time by hand (normally I grab them out of the can, crush over the pot, repeat). A word of warning - use your pot lid like a shield to prevent any tomatoes from bursting all over your shirt (ahem). Once the pot is bubbling, reduce the heat to low and simmer until the sauce thickens - about an hour.



Stir a couple of times during the hour; remove from heat and season with salt and pepper to taste.



The chicken is actually very easy. You start by pounding out the chicken breasts in between plastic wrap. In hindsight, I will take the WF butcher up on his offer to pound these for me - what a pain. Did you know WF offers to do this for free, you don't have to pay extra for the pre-cut cutlets? Anyway, when you have your think cutlets, dip them in flour, then dip them in a beaten egg, then coat in egg whites. I don't list amounts here, because you can simply keep adding flour to a plate, and breadcrumbs to another one, as needed, so you don't waste any. I used 2 eggs (beaten) for the full 1.5 pounds of chicken, just for reference.



Heat 2 T oil in a big nonstick pan over med-high heat, and fry the chicken pieces in batches. Only cook them for about 2 minutes per side - you want them to brown, but not cook all the way through, since they will continue cooking in the oven. Transfer the chicken pieces to a platter. Add more oil to the pan and keep frying your chicken pieces in batches till done.



Next, preheat the oven to 350. Coat the bottom of your baking dish (a large pyrex or 9x13 glass pan works well) with 2 cups of the tomato sauce. Layer half the chicken pieces. Top with shredded mozzarella - I used slices because I was feeling lazy - then sprinkle grated parmesan. Layer more sauce and chicken, then finish with the cheeses.



Bake until cheese melts and bubbles, about 20 minutes. I also broiled mine for 2-3 minutes at the end, so the cheese on top was golden, but the original doesn't mention that. To serve, chop some fresh parsley (and oregano - AKA marjoram - if you have it) to sprinkle on top. I also made a batch of fresh pasta to mix with the remaining marinara to go along with it, the americanized side dish for chicken parm (that's one thing to thank olive garden for). This really wasn't that difficult, and would be even faster if you use the shortcuts on the sauce and chicken cutlets.