by Rose Reisman

As shown on the Cooking With Rose TempoTV series

TexMex Chili

Serves 6

This is a great, lighter chili typically served in the Southwest. Using chicken rather than beef reduces the calories and fat. Dusting the chicken with flour maintains the moisture. Aged cheddar is the perfect accompaniment. Add diced avocado to the list of garnishes if you like.

1. Place the chicken and flour in a bowl and toss to coat. Lightly coat a nonstick saucepan with cooking spray, add 1 tsp of the vegetable oil and set over medium heat. Sauté the chicken for 5 minutes or until it is lightly browned on all sides, but do not cook through. Set aside.

2. Respray the same saucepan, add the remaining vegetable oil and set over medium heat. Add the onion and cook until soft, stirring frequently, about 5 minutes. Stir in the corn and garlic and continue to cook and stir for 5 minutes or until the corn is browned.

3. Stir in the beans, tomato sauce, stock, chili powder, basil, oregano, jalapeño, salt and pepper. Bring to a boil, reduce the heat and cover. Simmer for 15 minutes. Add the diced chicken and simmer, uncovered, for 5 minutes or until the chicken is just cooked through and the chili thickens. Serve the chili in bowls, and garnish with cilantro, cheese and sour cream.

per serving Calories 333 • Protein 27 g • Carbohydrates 33 g • Fiber 6 g • Total fat 11 g • Saturated fat 3.9 g • Cholesterol 68 mg • Sodium 550 mg • prep time 15 minutes • cook time 25 minutes • make ahead Prepare up to a day in advance. Reheat gently and garnish just before serving. • nutrition watch Use low-fat sour cream, which is obviously lower in fat and calories than regular sour cream—3% to 5% milk fat compared to 14%.

Meatball and egg noodle soup

Serves 6

MEATBALLS

SOUP

This is a great soup for children and teens. It’s a complete meal in a bowl. Try using ground chicken, turkey or pork instead of beef. (Add an extra 1 Tbsp of breadcrumbs if you’re using chicken or turkey)

1. To make the meatballs, combine the ground beef, breadcrumbs, barbecue sauce, egg, gar¬lic, basil and 2 Tbsp of the Parmesan cheese. Form into 1-inch meatballs (you should have enough for about 24 meatballs). Lightly coat a large, nonstick skillet with cooking spray and set over medium heat. Cook the meatballs for about 5 minutes, turning occasionally or until they are browned on all sides. Set aside.

2. To make the soup, lightly coat a large, nonstick pot with cooking spray add the oil and set over medium heat. Add the onion and garlic and sauté for 5 minutes or until just softened and browned. Stir in the green pepper and carrots and cook for 3 minutes. Stir in the stock, tomato sauce, tomato paste, chili powder and browned meatballs. Bring to a boil, then reduce the heat to low and simmer, covered, for 15 minutes.

3. Stir in the egg noodles and simmer for 5 minutes or until the noodles are tender. Serve the soup in bowls, and garnish with remaining Parmesan cheese.

per serving Calories 187 • Protein 14 g • Carbohydrates 21 g • Fiber 3 g • Total fat 6.3 g • Saturated fat 1.7 g • Cholesterol 58 mg • Sodium 568 mg • prep time 20 minutes • cook time 28 minutes •

Related posts:

1. Potato corn chowder
2. Thai butternut squash and coconut soup
3. Wild Mushroom Puree Soup

by Rose Reisman

Potato corn chowder

Serves 4

Traditional corn chowder is usually prepared with excess cream and butter. My version uses evaporated milk, and you’ll be surprised at how creamy and rich the soup tastes. Charring the corn gives the soup a fresher flavor.

1. Lightly coat a nonstick skillet with cooking spray and set over medium heat. Sauté the corn for about 8 minutes, stirring often or just until lightly browned. Purée half of the corn in a small food processor. Combine the puréed corn with the whole corn in a small bowl and set aside.

2. Add the oil to a large, nonstick pot and set over medium heat. Add the onion and garlic and sauté for about 4 minutes. Add the red pepper and sauté for another 2 minutes. Add the potato, stock, chili sauce and corn mixture. Bring to a boil, then reduce the heat to low and simmer, covered, for about 15 minutes or until the potato is tender.

3. Whisk together the flour and milk in a small bowl and gradually add to the soup. Add the salt and pepper. Simmer, stirring occasionally for 3 minutes or until slightly thickened and heated through. Serve in bowls, and garnish with parsley.

per serving Calories 211 • Protein 10 g • Carbohydrates 35 g • Fiber 3.9 g • Total fat 3.7 g • Saturated fat 0.9 g • Cholesterol 5 mg • Sodium 565 mg • prep time 15 minutes • cook time 30 minutes • make ahead Prepare up to a day in advance and reheat gently. • nutrition watch Corn is a good source of pantothenic acid. This B vitamin is necessary for the metabolism of carbohydrates, protein and lipids – great for when you are stressed.

Related posts:

1. Wild Mushroom Puree Soup
2. Thai butternut squash and coconut soup
3. TexMex Chili, Meatball & Egg Noodle Soup

by Rose Reisman

We often think of the holidays as the time to indulge and we most often indulge in food and drink. That’s one of the reasons it is so easy to gain 3lbs to 5lbs during this time that is going to be very hard to lose once the holidays are over. Have a look at some of my tips for making your traditional desserts lighter for the holidays.

Cheesecakes:

• Ricotta cheese contains much less fat than regular cream cheese. Light cream cheese should always replace full fat cream cheese.

• For crusts use cookie crumbs and use no more than 2 tbsp oil, not butter and water to hold together.

• Use lower fat sour cream or yogurt.

Coffee cakes:

• Use oil rather than butter.

• Cut back the fat in your traditional recipes by as much as 50% by substituting ingredients, such as banana or date puree, light sour cream or yogurt, crushed pineapple or applesauce

• For chocolate cakes substitute cocoa for the melted chocolate and increase the sugar. Sprinkle in some chocolate chips for flavor

• Icings can be made with a mixture of beaten light cream cheese instead of butter, icing sugar and a little water until creamy. Instead of icing entire cake just drizzle over top

• A mixture of icing sugar and water also makes for a no fat icing. Add flavorings such as cocoa, lemon juice or mint flavoring

Fruit Crisps

• Instead of holding the crisp topping together with butter, substitute vegetable oil and water. Use equal amounts.

Pies, flans and tarts

• Instead of butter or lard crusts, substitute cookie crumbs and hold together with water and oil, using a 2:1 ratio

• Use a combination of ricotta and light cream cheese instead of full fat cream cheese

• Use low fat condensed milk instead of full fat or whipping cream

Crème caramels and Brulees

• Use lower fat milk or evaporated milk instead of whipped cream or full fat milk

• If more than 2 eggs are in recipe substitute 2 egg whites for each additional egg

Brownies

• Use cocoa instead of melted chocolate. Increase sugar

• Use oil not butter and use no more than 1/3 cup for a 9” x 9” pan. Substitute light sour cream or yogurt for excess oil or butter

Muffins and Loaves

• Use no more than 1/3 cup vegetable oil for 12 muffins or 1 loaf cake. Substitute lower fat yogourt or sour cream for the oil.

Biscotti

• Better choice than cookies since they require less fat

• Use oil rather than butter

• Cut the nuts and chocolate chips in half or substitute dried chopped fruit

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2. Miniature chocolate mud pies
3. Desserts under 150 cals

by Rose Reisman

Ah, the Holiday Season parties. They come every year and leave us feeling overfed and overrun. We eat too much and we drink too much and some of us feel embarrassed over the bad behavior at the last office Christmas party. So every holiday season we hope that next time we will be more responsible. But there is no better time like now to keep those wishes from last year.

Food
Planning is everything – organize your day.  The key to not over-indulging at parties is not to come hungry.
• Be selective – don’t eat everything at parties balance between healthy and not so healthy
• Eat a healthy mini meal or snack consisting of some protein and complex carbohydrates before heading out
•  ‘Power snacking’ keeps cravings away and energy levels high by avoiding a drop in blood sugar levels.
• Eat one thing – take a break – talk to people – then eat again – let brain register the amount you’ve eaten
• Location, location, location. Do not stand next to food tables all night – mindless eating. Try and chew gum or pop a mint into your mouth and work the crowd!
• Share appetizers and watch out for – cream filled, deep fried, excess butter or cheese – choose smaller portions and keep to a minimum,
• Don’t ignore veggies and fruits
• Survey the entire buffet before adding everything to plate
• Eat small amounts of the foods you love
• Socialize more than you eat

Cocktails
• Moderation is key when consuming alcohol.
• Avoid or minimize egg nogs and hot beverages made with cream, whole milk, chocolate and whipped cream.
• Avoid fancy cocktails which often have excess calories.
• Alternate your two drinks with bubbly water, diet drinks, and spritzers throughout the evening.
• Remember that juice is still a high calorie beverage, so water it down or try a low calorie drink such as tomato juice.

Parting Advice
• Get rid of the all or nothing attitude – “you blew it for ever” . You will get back on the wagon tomorrow.
• Wear fitting clothes, not loose. It will remind you about overeating
• Watch out for binge drinking at office parties or events. Not only is this a serious health risk, but also can result in poor judgment, which you will regret on your first day back to work after the holidays.

Hangover Cures
• Drink lots of water and eat as soon as possible. This will increase your blood sugar level and you will feel much better
• Drink watermelon juice. It is a great hangover cure
• Don’t drink for a couple of days.

Related posts:

1. Dessert Tips for the Holidays
2. Miniature chocolate mud pies
3. Miniature chocolate mud pies

From Rose Reisman’s Family Favourites

BURGERS

SAUCE

GARNISH (OPTIONAL)

The sauce is a must and totally completes this burger. No need for a bun.

1. To make the burgers, combine the ground beef, egg, dried basil and oregano, breadcrumbs, ketchup, garlic, onion and feta in a large bowl and shape into 4 burger patties. Grill or sauté in a pan lightly coated with cooking spray. Cook on 1 side for 7 minutes, then turn over and cook 3 to 5 more minutes or just until beef is done.

2. Combine all the sauce ingredients in a food processor and purée until smooth.

3. Serve the burgers with the sauce and garnish with fresh basil or parsley.

THE NUMBERS
per burger Calories 257 • Protein 29 g • Carbohydrates 11 g • Fiber 0.9 g • Total fat 11 g • Saturated fat 4.8 g • Cholesterol 126 mg • Sodium 370 mg • prep time 15 minutes • cook time 10 minutes • make ahead Prepare the burgers up to 1 day in advance or freeze, separately wrapped, for up to 2 months. Grill without defrosting, just before serving. • nutrition watch Lean ground beef is a high quality protein, is a good source of B vitamins and iron and contains zinc.

Related posts:

1. TexMex Chili, Meatball & Egg Noodle Soup
2. Wild Mushroom Risotto
3. Stuffed Leg of Lamb

Rose Reisman shares a classic from her latest book, Rose Reisman’s Family Favourites.

serves 6

GUACAMOLE

1/2 cup mashed ripe avocado

2 Tbsp chopped cilantro

1 Tbsp light mayonnaise

1 tsp finely chopped jalapeño pepper (or 1/2 tsp hot chili sauce)

1/2 tsp finely chopped garlic

2 tsp lemon or lime juice

pinch of salt and pepper

CHICKEN

1 1/2 lb skinless boneless chicken breasts (about 4 to 6 breasts)

1 egg

2 Tbsp low-fat milk

2 1/2 cups baked tortilla chips

1/3 cup seasoned dry breadcrumbs

1/4 tsp chili powder

2 tsp vegetable oil

TO SERVE

1/3 cup medium salsa

1/4 cup canned black beans, drained and rinsed

1/2 cup shredded aged white cheddar cheese

The tortilla chip crust is crunchier than a regular bread¬crumb crust and gives the chicken a different texture. This is my version of a Southwest chicken dish, and has much less fat and fewer calories than the traditional Mexican version. If you can’t find baked tortilla chips use regular, but the number of calories and amount of fat will be slightly higher.

1. Preheat the oven to 400°F. Lightly coat a baking sheet lined with foil with cooking spray.

2. To make the guacamole, combine the avocado, cilantro, mayonnaise, jalapeño, garlic, lemon juice, salt and pepper in a small bowl. Cover and set aside.

3. Working with one at a time, place a chicken breast between 2 sheets of waxed paper and pound to an even 1/2-inch thickness. Set aside. Whisk together the egg and milk and pour into in a shallow dish. Set aside. In the bowl of a food processor, combine the tortilla chips, breadcrumbs and chili powder. Process until crumbly. Dip the pounded chicken breasts in the egg and milk mixture, then into the tortilla crumb mixture.

4. Lightly coat a large, nonstick skillet with cooking spray, add the oil and sauté the chicken breasts for about 3 minutes per side or until browned. Place the chicken on the prepared baking sheet.

5. Divide the salsa over the chicken. Top with the beans and cheese. Bake for 10 minutes or until the chicken is just cooked. Serve with the guacamole.

THE NUMBERS

per serving Calories 425 • Protein 33 g • Carbohydrates 37 g • Fiber 4.5 g • Total fat 16 g • Saturated fat 4.7 g • Cholesterol 114 mg • Sodium 334 mg • prep time 25 minutes • cook time 15 minutes

• make ahead Prepare the chicken and guacamole early in the day Bake just before serving.

• nutrition watch Canned beans can have a high amount of sodium, from 140 to 500 mg for a 1/2-cup serving, so consider rinsing them thoroughly with cold water before using in a recipe.

Related posts:

1. TexMex Chili, Meatball & Egg Noodle Soup
2. Cobb Salad Wraps with avocado & black beans
3. Potato corn chowder

by Edith Jakobs

How many people do you know that have food sensitivities or allergies? They can cause rashes, breathing issues, ADD, digestive problems and – for those that have IBS or IBD – some of these foods can cause intense symptoms.

When visiting the Bracebridge health food store while out of town a few weeks ago, I found an amazing new product call Beat the Wheat, it’s a fresh egg pasta made in Muskoka. Adam Palubiski and Stephanie Dunn co-founded this companyin March 2010. The product contains no wheat or gluten and no salt,and  it’s very easy to cook: just boil water put pasta in for only 30 seconds and its done. This product also freezes very well, but do not thaw – just place in boiling water for 30 to 60 seconds. It’s a great tasting alternative to the dried brown rice pasta that is now readily available.

Next time you’re on a day trip outside Toronto/GTA, you can  find Stephanie at the famers’ markets in Gravenhurst on Wednesdays, Huntsville on Thursdays and Bracebridge on Saturdays. You can also purchase it at the Bracebridge health food store and in Port Carling at Opulence Gourmet food shop. The pasta comes in to shapes, Spaghetti and Tagliatelle

Try this meaty sauce and just pour it over the Tagliatelle or Spaghetti

Serves: 4

Ingredients

• 3 tablespoons of olive oil

• 3 onions, cut into large chunks

• 2 carrots, cut into large chunks

• 3 garlic cloves

• 2 cups of button mushrooms

• 3 stalks of celery, cut into large chunks

• 2 tablespoons of olive oil

• 6 ounces of pancetta or bacon, sliced thinly

• 8 ounces of ground beef

• 8 ounces of ground pork

• 8 ounces of ground veal

• 1 can of tomato paste

• 2 cups of red wine

• 2 bay leafs

• 1 large can of stewed tomatoes

• salt and pepper

Directions

1. Pulse onions, carrots, garlic cloves, mushrooms, celery and olive oil in a food processor until finely chopped. This may need to be done in several batches.

2. Heat a large sauté pan with the olive oil and add pancetta. Fry until golden, aromatizing the oil with the rich flavour of the Italian bacon. Add the vegetable mixture and sauté until it begins to caramelize. Add ground meats and stir vigorously to break apart. Stir in the tomato paste, red wine, bay leaf and stewed tomatoes and continue to stir and break up any chunks of meat. Simmer for about 30 minutes, until the sauce has thickened and all the flavours have blended. Taste and season with salt and pepper.

Edith Jakobs is owner of Opulence Catering and Gourmet Food Shop Port Carling and Toronto.

Related posts:

1. Cobb Salad Wraps with avocado & black beans
2. TexMex Chili, Meatball & Egg Noodle Soup
3. Easy Appetizers

Edith Jakobs of Opulence Events and Chef Rui have put together a series of foodie articles featuring different foods and beverages from the Spanish-speaking countries of the world. Today, we start with Mexico where the culinary scene is amazing, eclectic, much more than tacos and burritos, and well worth exploring.

“Being a caterer we always have to find the next big food trend,” Edith told us. At Opulence our clients always want change since most go to many catered events a year and they want their event to stand out and be different. Latin cuisine – distinctive flavour blends that have been around for ages – is now making an impact on the mainstream dining scene.”

“Chef Rui and I have selected for Tempo Toronto readers an amazing dish that fuses incredible Mexican flavours with lamb. This is a great dish to put on your Easter table. For this, try Ontario or Alberta produced lamb. The flavour is amazing, and it’s grown right here at home.”

Braised Spring Lamb with Vegetables and Smoked Chipotle Sauce

1 lamb shoulder trimmed and cut in 1 inch pieces

2 tbsp olive oil

½ cup onion diced

1 clove of crushed garlic

½ cup carrot diced

½ cup celery diced

5 fresh tomatoes without seeds diced

1 spring fresh thyme finely chopped

1 tsp fresh rosemary finely chopped

10 oz red wine

10 oz demi glace (dark beef stock)

1-2 chipotle peppers (from the tin works best)

Salt and pepper to taste

In a skillet or Dutch oven brown the lamb pieces in olive oil (tip you don’t need the expensive olive oil for cooking). Once done, add the vegetables and fine herbs; continue browning. Add the red wine (I suggest choosing one from a Latin country) and demi glace (this is beef stock reduced: just let it simmer on your stove top for about 30 minutes this should do the trick). Cover with lid and put in a pre-heated 400 F oven for about 1½ hours or until tender. Remove from the oven once done, and let rest a few minutes. Remove the meat and put all the liquid with the vegetables and chipotle peppers in the blender until smooth, then pour over meat.

Serve with sautéed vegetables and fresh crusty bread, and enjoy.

Edith Jakobs

Owner and chief visionary officer of Opulence Catering and Event Management,

two locations: Toronto / Muskoka

Related posts:

1. Beat the Wheat
2. Fresh and local
3. Stuffed Leg of Lamb