Part 6 (1/2)
Nutritional a.n.a.lysis: 131 calories, FAT 14 g, PROTEIN .2 g, CARB 1 g, FIBER 0 g, CHOL 0 mg, IRON 0 mg, SODIUM 16 mg, CALC 4 mg Sesame-Miso Vinaigrette Miso is fermented soy paste and is believed to aid digestion. It can be found at any Asian market and at many grocery stores. Try this sauce with st.u.r.dy greens and firm vegetables like cuc.u.mbers or radishes.
MAKES 2 SERVINGS.
Preparation time: 5 minutes 2 tablespoons extra-virgin olive oil 1 teaspoon dark sesame oil 3 tablespoons rice wine vinegar 1 teaspoon golden miso 1 teaspoon sugar 1 teaspoon minced fresh ginger Salt and freshly milled black pepper to taste Stir together all of the ingredients in a salad bowl. Taste and adjust seasonings. Layer salad greens on top of the dressing. Toss just before serving.
Nutritional a.n.a.lysis: 155 calories, FAT 16 g, PROTEIN .4 g, CARB 3 g, FIBER .32 g, CHOL 0 mg, IRON 0 mg, SODIUM 686 mg, CALC 5 mg Three-Citrus Vinaigrette MAKES 2 SERVINGS.
Preparation time: 5 minutes 1 tablespoon fresh lemon juice 1 tablespoon fresh lime juice 1 tablespoon fresh orange juice 1 teaspoon rice wine vinegar 3 tablespoons extra-virgin olive oil teaspoon sugar Salt and freshly milled black pepper to taste Mix all of the ingredients in a large salad bowl. Layer lettuce leaves onto the dressing. Toss just before serving.
Nutritional a.n.a.lysis: 101 calories, FAT 20 g, PROTEIN .1 g, CARB 0 g, FIBER .1 g, CHOL 0 mg, IRON 0 mg, SODIUM 290 mg, CALC 2.3 mg ABOUT DRY RUBS.
Every cuisine has dry rubs in some form or another, even Texas barbecue always starts with a dry rub. Unlike using a wet marinade, rubbing a piece of meat with dry spices before cooking means you can sear the meat properly, thus locking in the juices. A liquid sauce is good for glazing a piece of meat after it has been seared and during the last 15 minutes of cooking time. Sauces are also good for dipping after the meat has been cooked.
Every high-protein cook should have a few dry rubs in his or her bag of kitchen tricks. They add big flavor while adding only a negligible number of carbohydrates, and if you make them up in advance, they are convenient, too. The lack of time to cook, think about cooking, or even eat is one of the primary reasons we let our diets get out of control.
Ready-mixed dry rubs are becoming available in many of the better grocery stores, but they're so easy to make, why go to the expense? We offer you a dozen that you can make up in advance and keep on hand for an emergency dinner. Take an evening, put on some CDs, and bottle yourself at least a couple of different dry rubs. Label them clearly, and even jot down on the label what to spread them on. This is one of those st.i.tch-in-time activities that you will come to appreciate on many occasions. You can go two weeks without repeating the same flavor combo with these additions to your pantry. And we encourage you to develop your own secret dry rubs.
Because the calories and carb count for each of these dry rubs (serving size is about teaspoon) is negligble, use them any time.
How to Use a Dry Rub As soon as you get the meat or fish out of the refrigerator, pat it dry of its own juices and rub rub (not sprinkle) the meat on both sides with 1 teaspoon of dry rub per pound of meat, chicken, fish, etc. Pretty simple, really. Let the meat rest while you prep the other ingredients and dishes. Then just grill or broil. For extra flavor, you can rub the meat with a little olive oil or lemon juice. This is especially good for very lean cuts of meat and fish. (not sprinkle) the meat on both sides with 1 teaspoon of dry rub per pound of meat, chicken, fish, etc. Pretty simple, really. Let the meat rest while you prep the other ingredients and dishes. Then just grill or broil. For extra flavor, you can rub the meat with a little olive oil or lemon juice. This is especially good for very lean cuts of meat and fish.
White Pepper and Clove Dry Rub White pepper and cloves combine to perfume any meat nicely. Try it on fish, chicken, veal, and pork.
MAKES ABOUT CUP.
Preparation time: 5 minutes cup white peppercorns 1 tablespoon ground allspice 1 tablespoon ground cinnamon 1 tablespoon ground savory 2 tablespoons whole cloves 2 tablespoons ground nutmeg 2 tablespoons paprika 2 tablespoons dried thyme Combine all of the ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 12 calories, FAT 1 g, PROTEIN .2 g, CARB 2 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 3 mg, CALC 24 mg Chili Dry Rub This dry rub is a standby in our homes. Fast and flavorful, it really goes with anything: pork, chicken, steaks, even salmon steaks.
MAKES ABOUT CUP.
Preparation time: 5 minutes 3 tablespoons garlic powder 3 tablespoons paprika 1 tablespoon chili powder 2 teaspoons salt 1 teaspoon freshly milled black pepper, or to taste teaspoon cayenne Grind the spice mixture in a food processor or blender, or use a mortar and pestle. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 22 calories, FAT .5 g, PROTEIN 1 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 593 mg, CALC 11 mg Bourbon Street Spice Blend This goes on pork and chicken, shrimp and crab, and, of course, crayfish. Play some jazz and spice up a meal.
MAKES ABOUT CUP.
Preparation time: 5 minutes 2 tablespoons paprika 1 tablespoon cayenne 1 tablespoon dry mustard 2 teaspoons salt 2 teaspoons freshly milled black pepper 2 teaspoons garlic powder 2 teaspoons ground sage 1 teaspoon white pepper 1 teaspoon onion powder 1 teaspoon ground c.u.min 1 teaspoon dried thyme 1 teaspoon dried oregano Mix all of the ingredients in a small bowl. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 22 calories, FAT .9 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 583 mg, CALC 25 mg Homemade Curry Powder Curry spice blends are found in cuisines ranging from Africa to Korea. Once you get used to the idea of mixing your own curry, you won't go back to the store-bought variety, which often has too much celery seed and salt. Keep this on hand and customize it when you season your food, adding more of whatever spice you want to be more prominent. Trial and error will teach you what is good. That way, no curry dish you make will taste the same! This is good on fish, chicken, lamb, and vegetables.
MAKES ABOUT CUP.
Preparation time: 5 minutes 3 tablespoons ground coriander 2 tablespoons ground c.u.min 1 tablespoons turmeric 1 tablespoon ground cloves 2 teaspoons ground cinnamon 2 teaspoons ground nutmeg 1 teaspoons ground cardamom 1 teaspoons ground ginger 1 teaspoon freshly milled black pepper 1 teaspoon cayenne In a small bowl, mix all of the ingredients. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 18 calories, FAT 1 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 2 mg, SODIUM 6 mg, CALC 32 mg Basic Jerk Seasoning The flavors of the Caribbean will make any diner at your table happy. Try it on chicken, pork, and beef.
MAKES ABOUT CUP.
Preparation time: 5 minutes 1 tablespoon onion powder 1 tablespoon ground allspice 1 tablespoon freshly milled black pepper 1 tablespoon cayenne 1 tablespoon garlic powder 1 teaspoon dried thyme 1 teaspoon ground cinnamon teaspoon habanero chile powder teaspoon ground nutmeg 2 bay leaves 1 tablespoon salt 1 teaspoon sugar Grind up all ingredients in a food processor or blender. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 16 calories, FAT .3 g, PROTEIN .5 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 874 mg, CALC 22 mg Louisiana Swampland Dry Rub Put a little BAM in your dinner with this Cajun spice rub. It will heat up any meal. It is especially good on pork, chicken, shrimp, and crab. Keep it on hand for those nights you have a craving for something down and dirty with a real bite.
MAKES ABOUT CUP.
Preparation time: 5 minutes 2 tablespoons garlic powder 2 tablespoons paprika 2 tablespoons dried oregano 2 tablespoons dried thyme 1 tablespoon freshly milled black pepper 1 tablespoon onion powder 1 teaspoon cayenne (or as much as you can take) 1 teaspoon salt Grind up all ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 17 calories, FAT .4 g, PROTEIN .7 g, CARB 4 g, FIBER 1 g, CHOL 0 mg, IRON 1.6 mg, SODIUM 180 mg, CALC 31 mg North African Spice Rub Katherine got this from a friend who has traveled extensively in Tunisia and Morocco. The ingredient list may be intimidating, but once you have it on hand you won't want to live without it. Try it on salmon, chicken, beef, and lamb.
MAKES ABOUT CUP.
Preparation time: 5 minutes 1 tablespoon ground cardamom 1 tablespoon ground cinnamon 2 teaspoons ground nutmeg 1 teaspoons turmeric 1 teaspoon ground cloves 1 teaspoon ground ginger 1 teaspoon ground c.u.min 1 teaspoon cayenne 1 teaspoon ground coriander teaspoon lavender teaspoon fennel seed 1 teaspoon salt Grind up all of the ingredients in a food processor or with a mortal and pestle. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 17 calories, FAT 7 g, PROTEIN 4 g, CARB 3 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 390 mg, CALC 27 mg Gordon's Super Fast Spice Rub Ever heard the saying, ”The cobbler has no shoes”? Well, the same saying can be applied to a cookbook writer's family, only meals are what's missing. Here is a solution that Katherine's husband came up with for the ubiquitous pork chops and chicken thighs that they keep in the freezer for emergency dinners. Gordon discovered that this blend is even good on eggs and cottage cheese. Rub it on chicken, pork, veal, fish, and beef.
MAKES ABOUT CUP.
Preparation time: 5 minutes 2 tablespoons adobo seasoning (see note) 2 tablespoons five-spice powder (see note) 1 teaspoon salt Freshly milled black pepper to taste.
Mix all of the ingredients together. Store in a jar with a tight-fitting lid.
NOTE: Five-spice powder is available in Asian groceries; adobo seasoning is found in the Hispanic section of most supermarkets.
Nutritional a.n.a.lysis: 16 calories, FAT 1 g, PROTEIN 1 g, CARB 3 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 438 mg, CALC 15 mg Texas Big Flavor Rub Like many things Texan, this rub delivers a big flavor. Unlike other parts of the South, Texans rarely use sugar in their spice mixtures. This one is especially good on beef (naturally)! It's great on chicken, pork, and salmon steaks, too.
MAKES ABOUT 1 CUP.
Preparation time: 5 minutes cup salt cup paprika cup chili powder 3 tablespoons freshly milled black pepper 2 tablespoons garlic powder 1 tablespoon ground c.u.min 2 teaspoons cayenne Combine all of the ingredients in a small bowl. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 16 calories, FAT 1 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 1,764 mg, CALC 18 mg Clove and Paprika Dry Rub Don't be intimidated by the long list of spices. For those days when you need something fast and good and different, different, this works wonders on fish, fowl, pork, or beef. It even goes on some pureed vegetable, like cauliflower or fennel. this works wonders on fish, fowl, pork, or beef. It even goes on some pureed vegetable, like cauliflower or fennel.
MAKES ABOUT 1 CUP.
Preparation time: 5 minutes 2 bay leaves 2 tablespoons ground cloves 2 tablespoons ground nutmeg 2 tablespoons sweet Hungarian paprika 2 tablespoons dried thyme 1 tablespoon ground allspice 5 tablespoons ground white pepper 1 teaspoon salt Mix the ingredients together in a shallow bowl. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 18 calories, FAT 1 g, PROTEIN 1 g, CARB 4 g, FIBER 2 g, CHOL 0 mg, IRON 2 mg, SODIUM 149 mg, CALC 32 mg Parsley, Sage, Rosemary, and Thyme Dry Rub The flavors of this rub are subtle and excellent for sauteing, grilling, baking, or braising chicken or fish.
MAKES ABOUT CUP.
Preparation time: 5 minutes cup onion powder cup paprika 1 tablespoon ground black pepper teaspoon cayenne 1 tablespoon dried parsley 1 tablespoon dried sage 1 tablespoon crumbled rosemary 1 tablespoon dried thyme Combine all of the ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 16 calories, FAT .4 g, PROTEIN 1 g, CARB 3 g, FIBER 1 g, CHOL 0 mg, IRON 1 mg, SODIUM 2 mg, CALC 25 mg Taos Mountain Chipolte Rub Katherine and Gordon have spent many wonderful Christmases on Taos Mountain. Here is a recipe a local shared with them. It is great on chicken, veal, pork, and beef as well as on freshly roasted corn and on cuc.u.mbers.
MAKES ABOUT 1 CUP.
Preparation time: 5 minutes 5 dried chipotle chiles 5 dried ancho chiles cup garlic powder cup dried oregano 2 tablespoons salt Mix together all ingredients in a blender or food processor. Store in a jar with a tight-fitting lid.
Nutritional a.n.a.lysis: 23 calories, FAT .4 g, PROTEIN 1 g, CARB 5 g, FIBER 2 g, CHOL 0 mg, IRON 1 mg, SODIUM 875 mg, CALC 25 mg Ginger and Clove Dry Rub Here is a spicy variation on the theme that's especially good on chicken, fish, and lamb, though it works for pork and beef, too.