Tag Archives: #LowFat

Reduced Fat Purple Potato Salad

Leave a reply

This is a basic potato salad with added home made pickles that make it unique. The pickles add a tasty surprise factor that also lightens the salad up some. I made the dressing flavorful and reduced the fat as much reasonable. Equal parts of fat free sour cream, reduced fat mayonnaise, dijon mustard and apple cider make a pretty indulgent dressing that can pass as full fat. I think the purple potatoes seem a little sweeter than other potatoes and I read that they are a healthier potato for you too. Whenever I boil potatoes for something I add a banana pepper….(not the sweet banana pepper)…The banana pepper…that is plain is actually spicy. For some unknown reason if you boil potatoes with a banana pepper that is cut in half it adds the most delicious flavor to potatoes…..

Ingredients for about 10 servings

3 lbs purple potatoes – cut in large bite size pieces (depending on the size of your potatoes that might be half, quarter or more….you want the peices on the big side because they will break some when you stir)

1 Tablespoon salt – to boil potatoes

1 banana pepper – cut in half on a diagonal to boil with potatoes and then throw out

1 medium size sweet onion – chopped

2 celery ribs – chopped

1/4 cup fresh parsley – chopped

1/4 cup dijon mustard

1/4 cup fat free sour cream

1/4 cup reduced fat mayonnaise

1/4 cup apple cider vinegar

1 Tablespoon dried dill

1/2 teaspoon celery seed

1/2 teaspoon cayenne pepper

1/4 teaspoon ground white pepper

fresh ground sea salt to taste

fresh ground black pepper to taste

1/2-1 dill pickle – preferably a home made one or one you purchased from a farmer’s market or got from a very good deli – (depending on size …….maybe around a 1/2 cup) – chopped

Directions

In a sauce pot on medium high heat add the potatoes, salt and banana pepper and boil till the potatoes are fork tender……timing will differ but mine took only 10 minutes. (I do note purple potatoes cook up faster than other potatoes.)

While the potatoes are cooking mix up the dressing in a large bowl. Mix up the dijon, sour cream, mayo and vinegar. Then add the celery seed, cayenne, dill, white pepper and mix well. Add the onions, celery, parsley.

When the potatoes are done drain them and then gently toss them in to the large bowl with the pickle chunks.

Depending on your taste you might want to adjust with a little bit of fresh ground sea salt and fresh crushed black pepper.

Reduced Fat Purple Potato Salad

It’s a healthy tasty potato salad! (gets a prettier more purple color the next day)

The Forking Truth

Turkey Acorn Squash Chili Recipe

Leave a reply

Fry’s had ground turkey on sale and I had two acorn squash that I needed to cook and I thought I could turn them into chili so I did. Chili is something that I make completely different all the time and it is something that I don’t normally measure. I did something different that I never done before and guessed at the seasonings and made a spice mix. I thought it would easier instead of a million trips to my spice cabinet. Every time I cooked a part of the chili I seasoned it with the spice mix. In the end I didn’t use all of the spice mix and figured that I made about one ounce too much that I will use on something else….like cauliflower or chicken……so use the spice mix to taste. I would remove one ounce from your completed mix so you don’t over season. My idea of serving size will differ from your idea of serving size. I like chili in smaller portions so to me this makes around six servings. If you like a big bowl then it makes around 4 servings.

Ingredients for around 6 servings

2 acorn squash (my 2 squash weighed 2 pounds together) cut in half, seeds and membrane removed, covered and roasted in a pan with edges with a little water till soft. (around 45 – 60 minutes at around 400 degrees F) (scrap squash flesh out when cool enough)

1 lb ground turkey – (mine was 93% lean)

non stick spray (or oil)

2 Tablespoons canola oil

1 red pepper – diced

1 small onion – diced

12 oz tomatoes (I used peeled that was slow roasted and then blended but canned crushed would be good too)

14 oz can Italian fine chopped tomatoes (They seem like crushed but are very good tomatoes)

8 1/2 oz roasted Anaheim peppers (seeds, skin, core removed) – diced

1 Tablespoon garlic confit – you can substitute garlic to taste…guessing 4 or 5 cloves ground to paste

1 cup water (or a little more)

2 Tablespoons smoked mushroom powder (SVHarvest.Worldpress.com I buy from the local mushroom lady who grows all these mushrooms and supplies them to restaurants in Phoenix)

3 Tablespoons chili powder

1 Tablespoon cumin

1 Tablespoon chipotle powder (or substitute chilies in adobo)

1 Tablespoon oregano

1 Tablespoon smoked paprika

1 teaspoon cocoa (unsweetened)

1 1/2 teaspoon sea salt

1/2 teaspoon ground black pepper

apple cider vinegar – to taste (I did a big splash….maybe 1/4. cup)

Directions

Make the spice mix. In a small mixing bowl combine the smoked mushroom powder, chili powder, cumin, chipotle powder, oregano, smoked paprika, cocoa, salt and pepper. You will end up with about an extra ounce of seasoning. Remove one ounce to use for something else.

Heat up a large fry pan with non stick spray or oil. Make 4 burgers out of the turkey. Season them on both sides with spice mix. Cook up the turkey burgers. When done put the burgers to the side.

Don’t clean your pan because flavor is there.

Add some oil and fry up the red pepper on medium high heat for about 5 minutes and then add the onion and add more seasoning. Cook till the onion and pepper are soft.

Add the Anaheims, the squash, tomatoes, water, garlic and MORE seasoning but not all the seasoning.

Turn down the heat to simmer.

Chop up the turkey burgers and add them.

Add more seasoning but not all the seasoning. (make sure that you removed one ounce) Add apple cider vinegar to taste. (maybe around 1/4 cup)

Taste.

Add more sea

Serve as is or add sour cream, scallions or maybe cheese.

Turkey Acorn Squash Chili

Enjoy!

The Forking Truth

Low Fat Za’atar Potato Salad with Pickled Red Onions Artichokes Olives and Feta Cheese Recipe

Leave a reply

Za’atar is something delicious that you might not be familiar with. The spices in za’atar that I use are oregano, sumac (sort of lemon-like), cumin, sesame seeds, salt and pepper. These flavors also taste amazing on bread with olive oil. The recipe is low-fat because I made the pickled onions and they were an extra tasty batch that I just threw over the potatoes……They were pretty good just that way…Then I just added the artichokes, olives and feta cheese……..My idea of serving might differ from your idea of serving size. To me this make 6 small servings.

Ingredients for around 6 servings

1 red onion – sliced extra thin on a mandolin

1 cup white vinegar

1 Tablespoon kosher salt

2 Tablespoons sugar

1 bay leaf

1/2 teaspoon ground black pepper

1/2 teaspoon mustard seeds

2 sprigs fresh thyme

1 1/2 lb potatoes – cut into chunks (I used small purple potatoes that were all different sizes….some I cut in half, some quartered, some got cut up more than that)

1 Tablespoon salt (to boil with)

optional – I – Hungarian pepper – cut in half (Hungarian peppers give a nice flavor to boiling potatoes…I just use the pepper to boil the potatoes with and then throw them out…I buy them at Asiana Market and keep a few in my freezer)

1 lemon – just the fresh squeezed juice

1 Tablespoon za’atar

1/2 cup artichokes – jarred marinated – rough cut

6 olives – cut across in slices

2 oz feta cheese – crumbled

1/4 cup fresh parsley leaves – chopped

2 teaspoons urfa pepper (or to taste)

2 Tablespoons extra virgin olive oil (or to taste)

Directions

You need to make the pickled onions about 4 hours before you make the potato salad or make the onions the day before.

The sliced onion goes in a small tub or bowl. Put a sauce pot on medium high and add the vinegar, salt, sugar, bay leaf, black pepper, mustard seed and thyme sprigs. Bring this to a boil. Reduce to simmer…Let it simmer about 5 minutes and pour over onions. Leave the onions sit out until they get to be around room temperature (remove bay leaf and thyme sprigs) and then put them in the refrigerator for around 4 hours or more….till you are ready to complete the potato salad.

When you are ready-

Medium boil the potatoes with salt (and optional Hungarian pepper if using) till fork tender (around 15 minutes).

Drain potatoes. Throw out Hungarian pepper (if used). Put potatoes back in pot. Add za’atar and the container of pickled onions. Mix carefully without breaking the potatoes. Let this sit out around 30 minutes for the liquid and flavors to absorb into the potatoes.

Then add the artichokes and olives. Squeeze the lemon juice on to it.

Top with feta cheese, parsley, urfa pepper, drizzle with olive oil. (if it needs salt or pepper for your taste add that too!)

Low Fat Za’atar Blue Potato Salad with pickled Red Onions, Artichokes, Olives and Feta Cheese

Enjoy!

The Forking Truth

Fat Free Creamy Polenta with Crispy Mushrooms Recipe

Leave a reply

When you prepare polenta correctly it will come out very creamy and will have a rich feeling. You don’t have to add fat or cheese to it. It really easy to prepare crispy mushrooms in the oven. You just toss them with a few things and they go in a 300 degree F oven for about the same amount of time it takes you to prepare the polenta (40 minutes). I was roasting beets at the same time so I just added a few slices. I topped it with some fresh crushed sea salt, black pepper, part of a dried Calabrian pepper, fresh basil and a couple leaves of sage that I fried in the oven.

Ingredients for around 6 servings

4 1/2 cups water

3/4 teaspoon course sea salt

1 cup polenta (not instant)

5 oz oyster mushroom (any type of cluster mushroom) – cleaned however you prefer to clean them and broken down

1 teaspoon dried rosemary

1 garlic clove – ground to paste or microplane

2 Tablespoons extra virgin olive oil

scant 1 oz. shredded parmigiano reggiano (weigh .08 oz)

fresh crushed sea salt to taste

fresh ground black pepper to taste

Directions

Set oven to 300 degrees F and line a baking sheet with parchment paper.

In a medium mixing bowl add the rosemary, garlic, oil, cheese and give it a good mix then mix in the mushrooms and get them all coated with everything. Next spread the mushrooms out in a single layer with a little room around each mushroom piece. They go in a pre=heated 300 degree F oven till crispy. Timing will differ due to size of mushrooms. Usually 30 – 40 minutes for me.

While your mushrooms are in the oven make the polenta.

Add the water and salt to a pot and bring it to a boil and then slowly add the polenta and keep stirring. Slowly lower the heat and keep stirring. When it seems thick you can put the heat on your lowest setting. You don’t have to stand there for 40 minutes stirring but the more your stir the creamier your polenta will be. You can loosely cover the pot with foil and get up to stir about every five – ten minutes till done. (about 40 minutes)

Serve. Top with mushrooms. Add fresh ground sea salt and fresh ground black pepper. You can get a little fancier if you want with crispy sage and some fresh torn basil. A little high quality olive oil too if you like.

Fat Free Creamy Polenta Topped With Crispy Mushrooms

Enjoy!

The Forking Truth

Low Fat Low Sugar Carrot Ginger Topped Acorn Squash Recipe

Leave a reply

Acorn Squash is the most challenging vegetable to make taste good without adding lots of fat and sugar. Today the acorn squash was brushed with sriracha, soy, just one teaspoon sesame oil, rice wine vinegar, garlic and a pinch of allspice. Nothing too fatty or sweet there but they all are very flavorful and taste good together. Then a bunch of carrots were cooked up and 1/2 got blended into a puree with water, fresh squeezed orange juice and ginger that was roasted with the carrots. Then they were topped with more of the sauce, scallions and cilantro. THAT’S IT! This recipe makes 6 large servings or 12 side dishes. My photo isn’t the best because it doesn’t show the sauce but there is sauce on the top that taste good.

Ingredients for around 12 servings

3 small acorn squash – cut in quarters with seeds and membranes removed

8 Tablespoons sriracha – preferably Shark Brand (This brand is very smooth with almost a sweet tomato taste….yours will taste different with a different brand)

2 Tablespoon soy sauce

2 Tablespoon rice wine vinegar

2 garlic clove – ground to paste or microplane

pinch ground all spice

3 lb carrots – peeled – sliced into about 1/4 inch thick coins – (carrots must be fresh and sweet tasting for this recipe to taste good…..you can’t use old carrots here….I WARN YOU also please don’t use those chemical soaked baby carrots)

2 inches fresh ginger – grated

1/2 cup water (to cook carrots with)

I orange – just the fresh squeezed juice

up to 1 1/2 cups water – ( do 1/2 cup and add 1/4 cup till smooth and a nice consistency)

neutral non stick spray

1/4 cup scallions – sliced thin

2 Tablespoons fresh cilantro – hand torn

Directions

Set oven to 375 degrees F.

Spray a baking sheet(s) with non stick spray.

Place the acorn squash quarters on the baking sheet(s)

In a small mixing bowl combine the sriracha, soy sauce, sesame oil, vinegar, garlic and all spice. Mix well.

Brush the squash with thalf he mixture well. you cam well mixture in squash cavities.

Carrots and ginger (but ginger in one spot to infuse slightly but more so to cook it) go in a pan or two small pans. Add a half cup of water and cover.

Put the brushed squash on the middle shelf and the covered carrots on the lower shelves in the oven.

In my oven both were done in 45 minutes…..yours may or may not differ.

When squash and carrots are cooked threw pull them out of the oven.

Half the carrots get blended up with the ginger, some water and fresh squeezed orange juice. Start with the orange juice and a 1/2 cup of water……..add 1/4 cups more of water till nice and smooth. Hopefully your puree will taste sweet like mine. If you don’t think it’s sweet enough you can add a tablespoon of either honey or maple syrup.

Top each quarter squash with some carrot puree, some carrots, the other half of the sauce, some scallions with a little fresh cilantro.

Low Fat Low Sugar Carrot Ginger Topped Acorn Squash

Delicious, a bit spicy and full of gingery sort of Asian flavors.

The Forking Truth

Low Fat Low Sodium Beef Meatballs Recipe

Leave a reply

You can reduce the fat and sodium drastically in meatballs by simply not adding cheese. You also can reduce the fat by using lean beef……These meatballs don’t have cheese in them and were made with lean beef. All the fat was cut off the lean side of a brisket and then it was ground. You can purchase lean ground beef since nobody likes grounding beef. Salt was reduced again by substituting vegetable base that is less salt but salty with flavor. You can splurge and add some Italian hard cheese at serving time. The rest is just figuring out how to flavor them and to get them to a good texture. I was going to add fresh parsley but forgot to add it…..The meatballs still came out delicious and good so I left the fresh parsley out of the recipe. I recommend using a small scoop for the meatballs. This time I got 18 servings that was a total of 85 meatballs that happen to freeze and reheat very well. Use with your favorite pasta sauce or use winter tomato sauce recipe from The Forking Truth.

Ingredients for about 18 servings

3 lbs ground beef – lean is recommended

1 medium sized sweet onion (around 8oz) fine chopped

8 cherry peppers – minced (I used Sprouts Brand – Spicy/Sweet jarred)

1 Tablespoon extra virgin olive oil

6 garlic cloves – ground to paste or microplane

1 Tablespoon ground black pepper

4 Tablespoons vegetable base (instead of salt)

6 eggs – lightly beaten

8oz whole wheat panko (Japanese Bread Crumbs) (Walmart, Asiana Market and Whole Foods sells Whole Wheat Panko)

Three Tablespoons dried basil

1 Tablespoon dried thyme

2 teaspoons dried oregano

1/4 teaspoon ground white pepper

Before you add water do a small tester meatball in the oven for about 6 minutes and see how you like it. Add up to 3 Tablespoons water for a moister meatball but don’t add so much water it’s mushy. If you think it’s a little dry then add up to three tablespoons of water. Adjust seasoning to your liking but it’s probably about right with seasoning.

neutral non stick spray

Directions

Set oven to 350 degrees F and spray baking sheets with non stick spray.

In a medium sized fry pan on medium high heat add the oil. When hot add the onions, cherry pepper, black pepper and vegetable base. Cook till onions are clear. Shut off heat but leave on burner and add the garlic, basil, thyme and white pepper. Stir and leave to the side too cool.

I a very large mixing bowl or maybe two bowls add the beef, eggs and panko and mix well. The fry pan mixture is probably cool by now so add that in and mix well.

Make a small tester meatball so you can test seasoning and texture. Usually when you use lean beef you need to add a little water so it comes out moist (but not mushy) Test before adding water and see what you think. A half size ball will take about 6 minutes in the oven.

Once you are happy with meatball mixture use a small scoop and roll slightly and place you meatballs on the sprayed baking sheets with a little room around the meatballs. I used 6 small sheet pans that filled up my oven. In my oven the meatballs were done in 15 minutes.

Low Fat Low Sodium Beef Meatballs

Serve with tomato sauce and offer hard Italian Cheese. Enjoy!

The Forking Truth

Low Sugar Low Fat Mandarinquat topped Date Cake

Leave a reply
Low Fat Low Sugar Mandarinquat Date Cake

It’s pretty easy to bake a delicious cake with sugar and butter. I wanted to challenge myself today so I came up with a cake that is almost fat free and also is sugar free NATURALLY!!!!!!! A few months back I made a delicious banana snack cake without adding butter. I wondered if I could make a date cake without adding sugar or butter and I sort of did! I really didn’t know how great this cake was until I made it a 2nd time unembellished. A little while back I published this recipe just for the cake plain because many people don’t want a fancy cake and mess with making a marmalade ………..You can always purchase a jar of all-fruit jam without sugar to spread on the cake……I think any sort of orange flavor and a little chocolate goes very well with this cake (you can drizzle it a little melted chocolate or stick chocolate shavings to the side). Mandarinquats (a mandarin and kumquat cross) were used as a marmalade topping. The Mandarinquats are full of flavor, are perfect for marmalade and goes extremely well with dates. I wasn’t too sure about the cake being great with sugar or butter until I made the cake a second time……but I thought by dressing the cake with Mandarinquat Marmalade the cake would be delicious and it is…..I also embellished the cake with some leftover home made ricotta cannoli fillings that I used like frosting that I had in my freezer that aren’t too sweet but delicious…..A cake doesn’t have to have too much sugar or fat in it to taste good! I note that the marmalade recipe makes about double of what you need. It’s also better to make the marmalade the day before if you want the marmalade cool for your cake.

Ingredients for about 8 servings

1 cup water – (for marmalade)

1/2 lb mandarinquats – ends sliced off cut in slices – seeds removed (you may substitute other small citrus but the flavor and tartness may differ some) – (for marmalade)

small pinch ground star anise – (for marmalade)

one cinnamon stick – (for marmalade)

3/4 cup sugar – (for marmalade)

1/2 Meyer lemon – (for marmalade)

1 lb dates – pits removed – chopped – soaked in hot water 1/2 hour and drained – (for cake)

4 eggs beaten – (for cake)

3/4 cup flour – (for cake)

1 teaspoon cinnamon – (for cake)

1/2 teaspoon baking powder – (for cake)

1/2 teaspoon baking soda – (for cake)

1/4 teaspoon vanila extract – (for cake)

small pinch sea salt – (for cake)

non stick spray to spray pan for cake

Directions

Set oven to 350 degrees F and spray 8 inch cake pan with non stick spray and set the pan to the side.

In a sauce pan on medium high heat add the citrus, star anise, cinnamon stick, sugar and bring to boil stirring pretty much……this takes a long time to cook…maybe 25 minutes (sorry I forgot to time)….you know its done just when you start to thing this will never get done……..The mixture starts to darken and thickens suddenly before your eyes and it’s done…Take off of heat when done and pour into a container to cool it some.

The soaked and drained dates get blended with the eggs……You blend them till it looks like cinnamon chocolate chip batter then you transfer to a mixing bowl. Add flour, baking powder, baking soda, vanilla, cinnamon and salt. Mix well.

Pour into 8 inch non stick sprayed cake pan.

Bake until done. (in my oven this took 20 minutes)

Remove from oven when done.

If you are adding a cannoli or cream cheese boarder then you have to wait till the cake is cool to add it………and fill in with marmalade

Or you can add the marmalade right away and serve.

  • Low Fat Low Sugar Mandarinquat Date Cake

My husband was bummed that I made a dessert because he is not very found of sweets but even he said that this cake was very good and it is!

  • The Forking Truth

Sugarfree Lowfat Date Cake Recipe

4 Replies

I wanted to make a cake with no added sugar and no added fat that taste good and might be considered healthy. I did it before by using bananas in the batter and I thought I could do it again with dates and I did. This cake is very easy to prepare and doesn’t require many ingredients. It comes out light and sweet enough…..It makes 12-16 servings depending on how thick you slice the cake. You can dress it up if you like with powdered sugar, chocolate drizzle, whipped cream, ice cream or orange marmalade but the cake is good enough to eat as is and stays moist for many days.

Ingredients for around 14 servings

1 lb dates – soaked in hot water for about 30 minutes with pits removed and then chopped

4 eggs – slightly beaten

3/4 c flour

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1 teaspoon ground cinnamon

1/4 teaspoon pure vanilla

pinch sea salt

non stick spray (neutral flavor)

Directions

Set oven to 350 degrees F.

Spray a bundt pan with non stick spray and set it to the side.

In a blender or a bowl with a blending stick blend together the dates, eggs, vanilla, salt and cinnamon till it’s pretty smooth and might look a little like chocolate chip batter. Stir in the flour, baking powder and baking soda till smooth. I note that this batter will be very thick. Put it in your sprayed bundt pan and after about 20 minutes in the oven your cake should be done.

No Sugar Low Fat Date Cake

Taste good as is! Even this cake taste better than most cakes I order out!

The Forking Truth

Healthier Reduced Fat Delicious Smoked Whitefish Salad Recipe

Leave a reply
Healthier Reduced Fat Delicious Smoked Whitefish Salad Recipe

I was at Costco recently and saw a BIG TUB of whitefish salad for sale at a reasonable price. I almost purchased it but looked at the ingredients first. I thought I was looking at a tub of mayonnaise …..the first ingredient wasn’t fish…it was mayonnaise. Do you know that mayonnaise is 100 calories and also 100 calories of fat a tablespoon? I was looking at a tub that was mostly just fat. The tub of whitefish salad also contained smoked fish of uncertain quality. I say that because once in a deli I received whitefish salad that was inedible and the owner confessed that all the old dried ends of whitefish are saved for the whitefish salad. I prefer my smoked fish salad to be made with meaty mildly smoked moist fish that is lightly dressed and without so much unhealthy added fat. Low fat mayonnaise runs about 40 calories a tablespoon but only contains 4 g of fat. Somehow the blend of fat free cream cheese, low fat mayonnaise and non fat greek yogurt taste amazing for this salad. Costco sells an excellent whole smoked whitefish at a very reasonable price. In Phoenix you sure won’t be able to smoke a fish yourself for cheaper…..So I purchased the smoked fish and figured out a much healthier but still delicious version of whitefish salad. This recipe will make at least 9 scrumptious servings. For the best results possible you need to use the quality Acme of New York Brand Smoked Whitefish that Costco is selling right now because it’s very moist from a better quality meaty fish and isn’t over smoked, dried out or over salted like most of the other brands are. I don’t think this product is available for long and might only be here for the Passover/ Easter Time Holidays at Costco. Smoked whitefish can be purchased from your local deli but it will be Forking expensive. Smoked whitefish can also be purchased online but this product will be FORKING expensive that way too. On Amazon I saw the same size smoked whitefish at $100.00 but at Costco right now all that fish will only cost you around $16.00 so it’s a big deal if you want to give it a try. Smoked Whitefish Salad can be an interesting alternative to a lobster or crab salad.

Ingredients for around 9 servings

3 oz fat free cream cheese (fat free cream cheese taste terrible and can only be used in recipes to reduce fat….((no worries …. it taste good here))

1/3 cup light mayonnaise

1/4 cup fat free Greek yogurt

1 celery stalk – fine chopped

2 Tablespoons sweet onion – fine chopped

1 lemon – the zest and half the juice if very juicy….if one the dry side all of the juice

1 scallion – fine chopped

1 Tablespoon fresh dill – chopped

good pinch ground white pepper

1.75 lb whole smoked whitefish – preferably Acme of New York Brand – head, tail, fins, skin, bones removed. Leave chunks as big as possible.

Directions

In a large bowl mix the cream cheese with the mayo till smooth. Then add the yogurt and mix again till smooth. Add the lemon juice and zest till smooth. Next add the celery, onion and scallions, dill and white pepper. Carefully stir in the fish and try to keep it chunky as possible.

Serve with half a tosted bagel, flat bread or crackers, sliced onion, sliced tomato and some pickles. Some people would also like a hard boiled egg too.

Healthier Reduced Fat Delicious Smoked Whitefish Salad

This Whitefish Salad is FORKING BETTER and Forking HEALTHIER than whitefish salads I’ve tried from the deli. NOBODY will suspect that this is anything but a delicious Whitefish Salad.

The Forking Truth

Lentils & Black Rice Topped with Spigarello Recipe

Leave a reply
Lentils and Black Rice topped with Spigarello

Got some Spigarello at the Scottsdale Farmers Market and I thought it would be good with lentils. I did a mix of tiny black lentils and red lentils so I’d have two different textures. The lentils were more soupy than I was expecting so I added black chewy perfume-ee rice to the pot and came up with something better. The lentil-rice mixture gets topped with sautéed Spigarello and some grated hard cheese. It works out well together. This can be a vegetarian meal or you can add grilled protein to it to make a complete dinner. I think it would be great with either grilled chicken, steak or Italian Sausage.

Ingredients for around 6 servings

1 cup black lentils – rinsed and inspected

1 cup red lentils – rinsed and inspected

7 cups vegetable stock

4 bay leaves

1 cup black rice (heirloom forbidden)

3 1/2 oz shallots – peeled and sliced very thin

2 Calabrian peppers – minced

4 Tablespoons extra virgin olive oil

fresh ground sea salt to taste – you don’t need much

fresh ground black pepper to taste – you don’t need much

1 meyer lemon – just the fresh squeezed juice

1 cup Italian Hard Cheese (preferably Fiore Sardo…Sardinian Sheeps Milk cheese…)

Directions

In a sauce pot bring the vegetable stock to a boil add lentils and reduce to simmer for 40 minutes. Turn up the heat to medium and when it gets to a slow boil add the rice and bay leaves, stir and then reduce to simmer and cover pot. The rice needs to cook for 30 minutes.

Either while the rice is cooking or afterwards (rice/lentil mixture stays hot a long time). Prepare the Spigarello.

Put a big fry pan on medium high heat with the olive oil. When the oil is hot add the shallots and sauté till soft. Add Calabrian peppers and stir. Pack in the Spigarello and cover. Let it sort of steam for about a minute and then remove cover and stir. Take off heat, squeeze fresh lemon juice over Spigarello and go lightly with a small amount of fresh ground sea salt and black pepper to taste.

Serve over hot lentil/rice mixture and top with Spigarello mixture and finely grated cheese. I do note that the next day the lentils and rice absorb liquid so it will be dryer the next day. You might or might not want to add a small amount of water to bring it back to what it was.

Lentils and Black Rice topped with Spigarello

This is really good!

The Forking Truth