Hearty Mushroom Orzotto

A dear friend recently asked if I had ever made orzotto. Not only had I not, I had never heard of it. She supplied me with a link to a Mario Batali recipe for same – looked interesting. So we prepared it one night, with liberties as usual. I hereby testify that it is a wonderfully delicious, nutritious, healthy, satisfying, rib-sticking, and forgiving recipe. I can only say “Thank you Suzanne!"

Orzotto is an Italian dish similar to risotto but made with pearled barley rather than rice. The word is a mash-up of orzo (barley) and risotto. Orzotto comes from the mountains northeast of Venice, the Friuli Venezia Giulia region.

To those concerned with health (and who isn’t), the glycemic index of pearled barley (25) is much lower than short-grain rice (69) typically used in risotto.  According to Harvard Health:

Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Foods with a high glycemic index, like white bread, are rapidly digested and cause substantial fluctuations in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, prompting a more gradual rise in blood sugar.

High glycemic index foods (e.g., french fries, candy bars, baked potatoes) contribute to obesity and type 2 diabetes. So we like the health effects of orzotto much better than risotto.

So here is my Mushroom Orzotto with apologies to Mr. Batali.

Ingredients:

1 cup pearled barley

1 quart low sodium, low fat chicken broth

¼ cup extra virgin olive oil

½  teaspoon fresh minced thyme (or ¼ tsp dry will suffice)

1 pound portobello mushrooms, sliced ¼” thick

1 clove garlic thinly sliced

Salt and fresh ground pepper to taste

1 tablespoon butter (or substitute additional olive oil)

¾ cup freshly grated Parmigiano-Reggiano cheese

Method:

1. Cook the pearled barley in a pan of salted, boiling water for 15 minutes. Drain well.
2. Meanwhile heat the chicken broth in the microwave or another saucepan. Keep warm.
3. Heat the olive oil in a large, deep skillet or Dutch oven. Add the thyme, mushrooms, and garlic and season with salt and pepper to taste. Cook over moderately high heat, stirring, until mushrooms are softened. (Note – I covered the pan for a few moments to accelerate the process, but then uncovered to evaporate the accumulated moisture).
4. Add the barley and stir well. Reduce heat to medium-low. Add 1 cup of warm broth and stir until most of the stock is absorbed. Continue this process until all of the broth is incorporated. The result in about 25 minutes should be a creamy sauce.
5. Add the butter and cheese and blend into mixture. (We don't use butter so added another tablespoon of olive oil instead).

Test seasoning and serve. Buon appetito!  

Note on mushrooms.

Mario’s recipe used shitake. I used portobello. You could use porcini. This is a fun and forgiving recipe to play with. The only word of advice is that the mushrooms be well cleaned so the orzotto is not gritty.

Hearty Kale and Black Bean Stew

This has quickly become our go-to comfort food when we need a hearty, filling, yet healthy meal that can be easily prepared in a single pot in less than 30 minutes. What's not to like?

One website proclaims black beans to be the "world's healthiest food." While this may be a bit hyperbolic, an analysis of the nutritional content of black beans shows an excellent profile of high fiber and protein, low fat, and a good source of thiamin, magnesium, and folate. Perhaps not the world's healthiest food, but certainly approaching perfection.

While there are many who would take the trouble to soak dried black beans overnight, we elect to use canned, drained beans for convenience.

Then there is the kale. In addition to a long list of necessary nutrients, antioxidants, and minerals, kale is also a great source of dietary fiber and vitamins A, C, and K. And of course, properly prepared, it tastes great.

It is not difficult to wash and chop fresh kale, but if you are fortunate, your local supermarket will offer 1 lb. bags of frozen chopped kale. This greatly accelerates the preparation of this dish.

We start the stew with a soffritto (base) of olive oil, onions, sweet red pepper, and garlic, in typical Italian fashion. But then the choice of spices is completely personal. We enjoy hot red pepper flakes and curry powder, but you can use any spices you like.

In any case, this meal is quite quick to prepare, delicious and nutritious to eat, and freezes well for future enjoyment. I hope you appreciate it as much as we do.

Ingredients

4-5 TBS extra virgin olive oil
2 tsp. curry powder
1/4 tsp. hot red pepper flakes (more or less to taste)
1 medium sweet red pepper, seeded and chopped
1 medium yellow onion, chopped
3 cloves garlic, peeled, and chopped
1 28 oz. or 2 15 oz. cans black beans, drained
1 lb. chopped kale (fresh or frozen)
6 cups water
Salt and fresh ground black pepper to taste

Method

In a large soup pan, heat olive oil over medium heat. Stir in curry powder and red pepper flakes, mix well and cook a minute to blend flavors.

Add red peppers and onions, saute until softened and cooked down, 5 minutes.

Add garlic and cook another minute.

Add kale, stir all ingredients well, cover, and cook until kale stems are softened. Uncover and continue to cook kale until it is reduced (some moisture expelled).

Add black beans, stir well, and heat through.

Add water, stir well to mix, and cook until flavors are blended. Cook uncovered to thicken if desried.

Serve with grated parmigiano reggiano cheese as a topping, and a good Chianti wine.

Buon appetito!

Broccoli rabe and cannellini bean soup

Broccoli rabe, known in Italy as Cima di Rapa (top of the turnip), is a green cruciferous vegetable known for its slightly bitter taste and enormous health benefits. This is a quick, simple soup, very satisfying particularly in winter.

According to Martha Stewart, broccoli rabe is “a rich source of glucosinolates, which your body converts to cancer-fighting sulforophanes and indoles.” Stewart adds, “a 3 1/2-ounce serving of broccoli rabe provides more than half your daily requirement of antioxidant-rich vitamins A and C.” Hard to beat – tasty and healthy to boot!

A bit of an acquired taste, most people love the flavor of rabe. In this soup, the rabe is combined with cannellini beans to make a hearty, healthy meal.

Starting with a soffritto (base) of sautéed sweet red pepper, onion, and garlic, we will make a hearty soup that serves as a complete meal. Although water based, simmering the beans will create a satisfying broth. Buon appettito!

Ingredients

4 TBS extra virgin olive oil

¼ tsp. hot red pepper flakes

¼ tsp. ground turmeric

Freshly ground black pepper

1 medium sweet red pepper, seeded and chopped

1 yellow onion, chopped

3 cloves garlic, peeled and chopped

1 bunch broccoli rabe (1 – 1 ½ lbs), washed and chopped into 1” segments

2 15 oz or 1 28 oz can cannellini beans, drained

3 cups water

Salt to taste

Freshly grated parmigiano reggiano cheese as topping to serve

Method

In a large soup pot, heat the olive oil over medium heat. Add the hot red pepper flakes, turmeric, black pepper, stir well.

Add the chopped red peppers and onion, sauté until reduced – 5 minutes. Add chopped garlic, stir well.

Add chopped broccoli rabe to pan and cover. Cook down, stirring occasionally until rabe begins to soften.

Add cannellini beans and water, bring to boil. Reduce heat and simmer uncovered for 20 minutes or more until broth thickens. Add salt to taste, but the salt in the canned beans is typically enough.

Serve topped with freshly grated parmigiano reggiano cheese, fresh slices of Italian bread, and a green salad.  A complete meal!

Shakshuka - the Middle Eastern Delight

Eggs poaching in spicy tomato sauce.

Shakshuka is an oddly named dish extremely popular in the Middle East. Originating in North Africa, it migrated around the Mediterranean and is said to rival hummus in popularity. Commonly a breakfast food in Israel, it is also often eaten for lunch or dinner and is much appreciated as a one-pot meal.

Consisting of a spicy tomato sauce and eggs, Shakshuka is easy to prepare and very nutritious. Arguments rage about what constitutes authentic Shakshuka and a wide range of variations abound. I will present a common version using sweet red pepper, onion, garlic, and spices in a tangy tomato sauce.

When served as a meal, the dish is often accompanied by pita bread to soak up the delicious sauce. It can also be served over pasta or rice as a hearty topping.

Some variations include chick peas, others top with feta cheese, and some even use artichoke hearts. The dish can also be finished with cilantro or Italian parsley if desired. Paprika is a common alternative to the curry powder. Feel free to experiment.

Classic Shakshuka

3 Tbs extra virgin olive oil
1 tsp curry powder
1 tsp ground cumin (freshly ground preferred)
1/8 tsp ground black pepper (freshly ground preferred)
1/2 tsp hot red pepper flakes (or more to taste)
1 medium onion, diced
1 large sweet red pepper, seeded and chopped
28 oz. can chopped tomatoes with juices
A pinch or two of baking soda
4 large cloves garlic, diced fine
Salt to taste
6 large eggs
A sprinkle of salt and black pepper

In a large, deep skillet, heat the olive oil over medium-low heat. Add spices, stir and cook a bit till blended with the oil.

Add the onions and pepper and saute until softened, about 15-20 minutes.

Pour in tomatoes and increase heat to medium. Stir and cook tomato sauce until thickened (spend some time here - the thicker the better). Add the baking soda and mix in well (this reduces acidity). Stir in garlic and salt to taste and cook for two minutes more.

Make six indentations in the now-thickened sauce and break an egg into each. Season the eggs with a bit of salt and pepper. Reduce heat, cover, and cook until eggs have set.

Serve with pita bread or over rice or pasta.

Experiment with the spice combinations - I like it spicy so use a lot more hot red pepper.

For that late meal after returning home from work, you can even use a jar of tomato sauce supplemented by the spices. Not as good, of course, but plenty good enough and quick.

Enjoy!

Spaghetti di Calzolaio (Shoemaker’s Spaghetti)

I found this terrific, simple recipe in “The Italian Vegetable Cookbook” by Michele Scicolone. With a few minor modifications, I present it to you as a quick, delicious, healthy meal.

Why “Shoemaker’s” spaghetti? The theory is that the shoemakers of Naples, with few ingredients and little time, were able to satisfy their hunger and dine well by preparing this dish.

The sauce can be made with fresh or canned tomatoes. But they key is the hot red pepper, cheeses, and fresh basil which lend it a creamy, piquant, satisfying consistency. The pasta is cooked for the last few minutes in the sauce requiring a large enough skillet to accommodate all ingredients.

Ingredients:

1 large clove garlic, halved

Pinch of crushed red pepper

Pinch of turmeric

Freshly grated black pepper

3 TBS EVOO

1 14-oz can tomatoes with their juices, or;

2 cups cherry or grape tomatoes, halved

¼ cup water if using fresh tomatoes

A pinch of baking soda

12 oz. spaghetti (I prefer whole wheat)

½ cup reserved water from pasta pot

3 TBS freshly grated Pecorino Romano

3 TBS freshly grated Parmigiano-Reggiano

4 fresh basil leaves, torn into pieces

Method:

Bring a large pot of salted water to boil.

In the meantime, in a skillet large enough to hold all ingredients, cook the garlic, turmeric, black pepper, and red pepper flakes in the EVOO over medium heat. Cook until the garlic is browned, about 2 minutes.

Add the tomatoes (and water if fresh tomatoes) and bring to a simmer. Crush tomatoes with the back of a spoon until sauce is thickened.  Add baking soda and stir well (this will remove acidity of the tomatoes). Cook until thickened, about 10 minutes. Discard garlic.

Place pasta in boiling water. Cook until not quite al dente (about 7 minutes). Reserve ½ cup of the pasta water. Drain the pasta.

Add the cheeses and pasta water to the sauce, stir well until smooth. Add the pasta, tossing and mixing well. Cook, covered, for 2 minutes.

Top with basil and serve with a nice Chianti or your favorite red wine.

Buon appetito!