Monthly Archives: December 2010

Imperial Beef Broccoli

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Many years ago a Cambodian woman taught me the secret to tender melt-in-your-mouth beef. It is the unique marinade that tames the toughest (also inexpensive) cuts of lean beef into something fit for royalty. This recipe is gluten-free and diabetic friendly.

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Imperial Beef Broccoli

Yield: 4 servings

Beef Marinade:
3 egg whites
2 tablespoons cornstarch
2 teaspoons sesame oil
1 teaspoon baking soda
1 teaspoon sea salt

1 lb. trimmed top or bottom round
2 medium broccoli crowns
2 medium carrots
10-15 shiitake mushrooms
1 can whole water chestnuts
5 cloves of garlic
2 tablespoons fish sauce
1 tablespoon sucralose
1 tablespoon sesame oil
1 tablespoon canola oil
2 teaspoons sambal chili paste
2 teaspoons chopped fresh ginger
1 teaspoon sea salt

Slurry:
1 cup of water
1 ½ tablespoons cornstarch

Slice beef across the grain into thin bite-sized pieces and place in the marinade. Refrigerate overnight. Break broccoli crown into small crowns by peeling them off the main stem. Remove stems from shiitake mushrooms. Cut carrots into thin bias cuts. Chop garlic. Mix slurry. Heat wok with canola and sesame oils. Stir fry meat, garlic and ginger then add vegetables, mushrooms and seasonings. When meat is brown add slurry and stir fry another minute. Serve

©2010 Aron David Bradley
http://www.boomercuisine.com

Savoy Cabbage Rolls

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Savoy is sometimes referred  to as the ‘Queen’ of cabbage and I wholeheartedly agree. It is as tasty as it is beautiful and makes a very flavorful cabbage roll. This is a healthy variation of this form of dolmas originating in eastern Europe and the middle east. This recipe is low in fat and gluten-free.

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Savoy Cabbage Rolls

Yield: 6 servings 2 rolls each

Filling:
2 ½ cups water
1 cup brown basmati rice
1/2 teaspoon sea salt

2 lbs. 7% fat natural beef
½ medium red onion chopped
2/3 cup Rice Chex™ cereal pulverized
2/3 cup Egg Beaters™ or equivalent
3 tablespoon Bragg’s Liquid Amino™ seasoning
1 teaspoon sea salt
1 teaspoon poultry seasoning
½ teaspoon fresh ground black pepper

Sauce:
1 -28 oz can of crushed tomatoes
5 basil leaves
1 teaspoon sea salt
2 teaspoons sucralose or stevia

12 savoy cabbage leaves

I suggest cooking the rice in a rice steamer. Combine cooked rice and the other filling ingredients in a large bowl and mix thoroughly. Steam or microwave cabbage leaves till malleable. Wrap filling in cabbage leaves
And place in a large baking dish. Make sauce by pureeing tomatoes, salt, sweetener and basil leaves and pour it over the cabbage rolls to cover them. Cover baking dish with a lid or plastic wrap and foil and bake in a 375°
oven for 30 minutes. Plate and serve.

©2010 Aron David Bradley
http://www.boomercuisine.com

Pumpkin Pecan Muffins

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Moist and full of autumn flavors these muffins are sure to be a hit at your table. Pumpkin is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Potassium, Copper and Manganese and of course beta carotene. This recipe is low in saturated fat and high in soluble fiber. If you are gluten intolerant, substitute the whole wheat pastry flour with a gluten-free flour blend.

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Pumpkin Pecan Muffins

Yield: 10 medium-sized muffins

2 cups solid pack pumpkin
2 cups whole wheat pastry flour
2 cups sucralose
1 ¾ cups buttermilk (1 % fat)
1 cup pecan halves
½ cup canola oil
½ cup honey
½ cup molasses
½ cup Egg Beaters™ or equivalent
1 teaspoon baking soda
1 teaspoon aluminum free baking powder
1 teaspoon pumpkin pie spice
1 teaspoon salt
1 teaspoon pure vanilla extract

In a large bowl cream eggs, pumpkin, sucralose, oil, molasses, vanilla and honey with a mixer. Add pastry flour, salt, pumpkin pie spice, baking soda and baking powder. Add buttermilk and pecans. Mix for 1 minute scraping the sides of the bowl. Spoon into a pan sprayed muffin pan filling ¾ full. Bake in a 400° conventional oven 15-20 minutes or until an inserted butter knife comes out clean.

©2010 Aron David Bradley
http://www.boomercuisine.com

Spinach Shiitake Tofu

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A symbol of longevity in Asia because of their health-promoting properties, Shiitake (Shitake) mushrooms have been used medicinally by the Chinese for more than 6,000 years. Cancer fighting, antioxidant and heart healthy, the Shiitake is one of nature’s perfect foods.
This dish takes about 10 minutes to prepare and is very tasty. I love the savory and chewy texture the shiitake adds to this dish. Most markets now carry the pre-washed baby spinach and some also have organic baby spinach in the salad greens section. Use the Bragg’s Liquid Amino if you are gluten intolerant. If gluten isn’t a problem for you, use a good soy sauce or shoyu. This recipe is gluten-free vegan, and diabetic friendly.

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Spinach Shiitake Tofu

Yield: 2 servings

16 oz extra firm tofu
6 oz fresh baby spinach
3 oz fresh shiitake mushrooms stems removed
2 tablespoons canola oil
2 tablespoon Bragg’s Liquid Amino™ seasoning*
2 tablespoons cornstarch
1 tablespoon sucralose or sugar
3 cloves of garlic chopped fine

Place drained tofu between two paper towels and extract as much moisture as you can. Cut tofu ¾ inch thick then into triangles and dust all sides with cornstarch. Add canola oil to a wok or sauté pan on high heat and add tofu when oil is hot. Cook till golden brown on each side. Add shiitake mushrooms, Bragg’s™ (* if you are not gluten intolerant you may use soy sauce) sucralose or sugar and garlic and sauté 1 minute, add spinach and cook for 30 seconds. Serve.

©2010 Aron David Bradley
http://www.boomercuisine.com

Potato Yam Cakes

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The tuber we know as a yam in the U.S. and Canada is actually a sweet potato. Real yams grow in Africa and similar climates and can grow up to 8 feet in length and can weigh over 250 pounds! I created this for our Thanksgiving meal replacing the sticky sweet candied yams and mashed potatoes on our plate. The yam cakes received rave reviews at our dinner table and my wife Val said these should be elevated from a side dish to a meal. Either way I hope you’ll enjoy them as much as we did. This recipe is Gluten-free and ovo vegetarian.

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Potato Yam Cakes

Yield: 9 yam cakes

1 medium to large yam (sweet potato)
2-3 medium Yukon Gold potatoes
1 medium yellow onion
1 cup Egg Beaters™ or equivalent
1 1/2 cups garbanzo flour (besan)
4 tablespoons canola oil
1 tablespoon Kosher salt
½ teaspoon fresh ground black pepper

Peel sweet potato and wash Yukon gold potatoes but leave the skin on. Shred sweet potatoes, onion and Yukon gold potatoes in a food processor or mandoline and place in a large mixing bowl. Add egg, garbanzo flour, and seasonings and mix thoroughly. Heat canola oil in a frying pan medium heat. Spoon mixture into pan and flatten with a spatula to form your cakes. Cook till golden brown on each side, drain on a paper towel and serve.
Great with homemade cranberry sauce, chutney or applesauce.
© 2010 Aron David Bradley
http://www.boomercuisine.com