CIA Culinary Intelligence

A Healthier Muffin for Your Valentine

2012-02-07T10:45:23-05:00

Muffin Makeovers Dispel the Low-Fat-is-Healthy Myth

One of the most romantic things you can do for your loved ones on Valentine's Day is to bring them breakfast in bed. But if you're thinking it's not healthy to indulge in any sweets for a Valentine's Day meal this year, think again. The chefs at The Culinary Institute of America (CIA) have teamed up with researchers from the Harvard School of Public Health (HSPH) to dispel the low-fat-is-healthy myth and give you five delicious muffin-makeover recipes to serve to those you love.

HSPH research showed that low-fat diets are no better for health than moderate or high-fat diets—and for many people, may be worse. To support these findings, nutrition experts as HSPH and chefs at the CIA developed five new muffin recipes that incorporate healthy fats and whole grains, and use a lighter hand on the salt and sugar. Their goal? To "make over" the ever-present low-fat muffin, touted as a "better-for-you" choice when in fact it often has reduced amounts of heart-healthy fats, such as liquid plant oils, but boasts plenty of harmful carbohydrates in the form of white flour and sugar.

Take a regular blueberry muffin from a national coffee shop, for example. It has 450 calories on average and most of those calories come from carbohydrates from white flour and sugar. However, now that national chains have eliminated trans fats, a regular muffin does have heart-healthy fat, usually from soybean or canola oil. A low-fat muffin still has about the same amount of calories, but contains more carbohydrates and sugar and about 60% more sodium than a regular muffin.

The new made-over Blueberry Muffin recipe below is less than half the size of a coffee shop muffin and contains just 130 calories. It is made with a mixture of whole wheat and white and almond flour, and uses canola oil, a healthy fat.

"There are so many ingredients available to home bakers who want to offer their families healthful, flavorful baked goods," says CIA Chef Richard Coppedge, Jr. "The five recipes not only include a wide variety of whole grain and nut flours; they also demonstrate how more unusual ingredients like canned chickpeas and extra virgin olive oil can be used in baking."

Show the ones you love how much you care. Bake up a batch of delicious "made-over" muffins, sure to become favorites, and let them indulge in a more healthful way.

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Blueberry Muffins

Makes 18 muffins

1 cup whole wheat pastry flour
3/4 cup all-purpose flour
1/4 cup almond flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon orange zest
2 cups fresh blueberries
2 eggs, large
1 1/4 cups low-fat (1%) buttermilk
1/2 cup brown sugar
6 tablespoons canola oil
1 tablespoon orange juice
1/2 teaspoon vanilla

Place the rack in the top third of the oven and preheat the oven to 400 degrees F. Line muffin tins with paper liners.
In a large mixing bowl, combine the flours, baking powder, baking soda, salt, and orange zest. Add the fresh blueberries and toss gently to coat the blueberries in flour. This will help keep the blueberries suspended in the batter instead of falling to the bottom.
In a medium mixing bowl, lightly beat the eggs, then whisk in the buttermilk, brown sugar, canola oil, orange juice, and vanilla. Don't be concerned if the mixture looks curdled or lumpy.
Pour the wet ingredients into the dry ingredients and stir until most of the flour is incorporated. The mixture can be slightly lumpy; don't over-mix. Divide the batter among the 18 prepared muffin cups.
Bake 12 to 14 minutes, until the muffins are golden brown around the edges.

Nutrition analysis per muffin: 130 calories, 3g protein, 16g carbohydrate, 1g saturated fat, 2g polyunsaturated fat, 3g monounsaturated fat, 140mg sodium, 21mg cholesterol, 1.5g fiber.

Moroccan Lemon Chicken with Spicy Mango Chutney

2012-01-26T11:47:31-05:00

Sponsored by:

Masters Collection®

Fresh lemon, chickpeas, and a dash of spice create the Moroccan flavors in this one-skillet meal. The chicken, combined with its seasonings, actually improves with time, so don't worry about preparing it a day in advance if necessary.

Makes 8 servings

Preparation time: 45 minutes

1 lemon
8 chicken breast halves, boneless
Kosher salt, as needed
Freshly ground black pepper, as needed
2 teaspoons curry powder
2 tablespoons olive oil
2 cups thinly sliced onion
1 1/4 cups chicken broth or water
2 bunches asparagus, white and green
1 1/2 cups chickpeas, drained and rinsed
1/3 cup Spicy Mango Chutney (recipe follows)
1/4 cup chopped flat-leaf parsley

Bring a large pot of salted water to a boil to cook the asparagus. Cut the lemon in half. Juice one half and thinly slice the remaining half in rounds. Reserve separately.
Season the chicken with salt, pepper, and half of the curry powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, until golden on both sides, about 4 minutes total. Transfer the chicken to a platter.
Pour off the excess fat from the pan, leaving enough to generously coat the pan, and return to the heat. Add the onion, the remaining curry powder, and 1/2 cup of the broth or water to the skillet. Bring to a boil, stirring well to dissolve any browned bits from the bottom. Cover and cook over medium heat, stirring occasionally, until onions are almost tender, about 5 minutes.
Return the chicken to the pan, along with the remaining 3/4 cup broth or water, and the reserved lemon slices. Bring to a boil. Reduce the heat to low, cover, and simmer 15 to 20 minutes, turning the chicken and stirring occasionally during cooking.
Meanwhile, trim the bottom 1 to 2 inches from the asparagus, and cook in the boiling salted water until just tender. Drain the asparagus and keep hot.
Stir the chickpeas and the mango chutney in with the chicken. Simmer until the chickpeas are heated through, about 5 minutes. Remove and discard the lemon slices. Stir in the reserved lemon juice to taste. Season with additional salt and pepper if necessary.
Serve the chicken with the chickpea-and-chutney mixture and the asparagus, garnished with chopped parsley . Pass additional chutney on the side.

Note: The chicken breast cut shown in the photograph is known to chefs as a supréme. The skin is left on and the first joint of the wing is left attached. Use a sharp knife to scrape away the meat from the wing bone.

Spicy Mango Chutney

Makes 1 3/4 cups

Preparation time: 20 minutes

2 cups chopped mango (about 2 medium)
2/3 cup dark brown sugar
2 tablespoons cider vinegar
1/2 cup dark raisins
1 tablespoon minced jalapeño
1 tablespoon minced garlic
1 tablespoon minced ginger
1/4 teaspoon salt, or to taste
1/8 teaspon freshly ground black pepper, or to taste

Combine the mangos and brown sugar in a 2 1/2-quart saucepan. Add the vinegar, raisins, jalapeño, garlic, ginger, salt, and pepper. Bring to a boil, reduce the heat to low, and simmer until thickened and flavorful, about 15 minutes. Cool the chutney to room temperature. The chutney can be prepared in advance and stored in a clean covered container in the refrigerator for up to 2 weeks.

Cook with the proper tools. Use the 12" Sauté and the Paring Knife to create Black Bean and Avocado Crostini.

Minestrone

2012-01-06T11:59:30-05:00

Minestrone, literally "big soup," is an Italian classic packed with vegetables, pasta, and beans. A bowl of minestrone can be a meal all by itself. There is no one right way to make minestrone. Recipes vary from cook to cook according to individual preferences, so feel free to improvise with other vegetables, beans, or pasta shapes to suit your taste. Pancetta is a type of Italian bacon. It can usually be found in delis and butcher shops, but if it is unavailable in your area, you can omit it or substitute regular bacon.

Serves 8

2 tbsp olive oil
1 ounce pancetta, chopped (5 to 6 thin slices)
11/2 cups chopped green cabbage
1 cup chopped onions
1 cup sliced carrots
1/4 cup chopped celery
2 garlic cloves, minced
2 quarts chicken broth
1/2 cup peeled, diced potato
1 piece Parmesan cheese rind (about 3 inches square)
3/4 cup vermicelli or angel hair pasta (broken into 2-inch pieces)
1/2 cup chopped plum tomatoes (peeled and seeded)
1/4 cup cooked chickpeas (drained and rinsed if canned)
1/3 cup cooked kidney beans (drained and rinsed if canned)
1/3 cup prepared pesto
1/2 tsp salt, or as needed
1/4 tsp freshly ground black pepper, or as needed
Freshly grated Parmesan cheese as needed

Heat the oil in a soup pot over medium heat. Add the pancetta and cook until the fat melts, 3 to 5 minutes. Do not allow the pancetta to brown.
Add the cabbage, onions, carrots, celery, and garlic. Cook until the onions are translucent, 6 to 8 minutes.
Add the broth, potatoes, and Parmesan cheese rind. Bring to a simmer and cook until the vegetables are tender, about 30 minutes. Do not overcook them.
Meanwhile, cook the vermicelli according to package directions until tender. Drain.
When the vegetables in the soup are tender, add the cooked vermicelli, tomatoes, chickpeas, and kidney beans. Remove and discard the Parmesan rind.
Season the soup to taste with the pesto, salt, and pepper. Serve in heated bowls, sprinkled with the grated Parmesan cheese.

This recipe is from The Culinary Institute of America's The New Book of Soups cookbook, which is available for purchase online or at bookstores nationwide.

Cinnamon Bun Cookies

2012-01-06T11:15:47-05:00

These thin cookies look exactly like tiny frosted cinnamon buns! Enjoy them with your morning coffee or serve as an after-school treat.

Makes about 4 dozen cookies

Cookie Dough

1/2 pound (2 sticks) unsalted butter
1/3 cup granulated sugar
3/4 cup confectioners' sugar
1/2 tsp salt
1 1/2 tsp grated orange zest
1 tsp vanilla extract
1 egg
2 1/4 cups all-purpose flour

Cinnamon Smear

5 Tbsp plus 2 tsp (3/4 stick) unsalted butter, soft
1/4 cup packed light brown sugar
1 1/2 tsp light corn syrup
1 Tbsp ground cinnamon
2 Tbsp all-purpose flour
1/2 tsp salt
1/2 tsp vanilla extract

Icing

1/2 cup confectioners' sugar
2 Tbsp light corn syrup
1 tsp vanilla extract
1 tsp water

Make the cookie dough: In the bowl of a stand mixer fitted with the paddle attachment, cream the butter, sugars, salt, orange zest, and vanilla on medium speed until light and fluffy, 4 to 5 minutes.
Add the egg, scraping down the bowl after it's fully incorporated.
Reduce the speed to low. Add the flour all at once and mix just until combined, about 1 minute.
On a lightly floured surface, roll out the dough to a square about 12 x 12 inches.
Make the cinnamon smear: In the bowl of a stand mixer fitted with the paddle attachment, mix all the ingredients on medium speed until smooth, about 2 minutes. Scrape down the bowl as needed.
Spread the smear on the dough and roll up into a tight log. Wrap the log in plastic wrap and freeze until firm, 15 to 20 minutes.
While the dough is firming up, preheat the oven to 375°F. Line two baking sheets with parchment paper.
Using a sharp knife, cut the log into 1/4-inch-thick slices. Transfer the cookies to the prepared baking sheets, spacing them about 1 1/2 inches apart.
Bake until golden around the edges, 12 to 14 minutes. Rotate and switch the baking sheets as necessary for even baking.
Allow the cookies to cool for a minute on the baking sheets then transfer, using a spatula, to a cooling rack and allow to cool completely.
Make the icing: Combine all the ingredients in a small bowl. Lightly brush a thin layer on the surface of each cooled cookie. Let set before serving.
Store in an airtight container.

This recipe is from The Culinary Institute of America's Cookies at Home cookbook, which is available for purchase online or at bookstores nationwide.

A Super Bowl Feast Fit for a Chef

2012-01-03T11:36:43-05:00

Sauerkraut with Smoked Pork, Sausage, Frankfurters, and Potatoes

While chili, ribs, and seven-layer dips are Super Bowl standbys, why not consider impressing your fellow fans with something different this year: Choucroute Garni. It might sound complicated, but don't let the fancy French name scare you away from trying something deliciously different on Super Bowl Sunday. Pronounced shoo-KROUT gahr-NEE, this dish is a combination of smoked pork, sausage, frankfurters, sauerkraut, and potatoes. Easy to prepare, the recipe can be made ahead of time, then either packed up for tailgating or put out in a crock pot to keep warm on a buffet table.

Choucroute translates into 'cabbage crust,' and this German-inspired dish was born along the country's border with France. Garni refers to the variety of garnishes that are served alongside the dish. Consisting of any combination of pickled cabbage and meat, the feast typically features a variety of sausages, including Frankfurt sausage which served as the predecessor to the modern day frankfurter. Boiled potatoes are the starch of choice, and the dish is seasoned with black pepper, cloves, and juniper berries, along with onions and white wine to sweeten the deal and brighten the flavors.

"Any combination of your favorite sausages from either your local butcher or your favorite supermarket will work perfectly in this dish," explains CIA Chef-Instructor Cynthia Keller. "I try to find a nice assortment that includes well-spiced knockwursts and bratwursts. If you'd like to lighten up the dish, you can also select a variety of sausages made with leaner meats like chicken."

The chefs of The Culinary Institute of America have enthusiastically embraced this dish for game day, and thanks to their recipe, you too can enjoy this 'stick-to-your-ribs' combination. Serve all the components of this dish on a big platter with slices of French bread, spicy mustard, and your favorite ice-cold beer—and let the game begin!

The following recipe has been adapted from The Culinary Institute of America's The Professional Chef, 9th Edition (Wiley, 2011) available at bookstores nationwide or at www.ciaprochef.com/fbi/books.html. The Professional Chef, iPad Edition, a revolutionary iPad app that PC Magazine calls "a new frontier for books," is also available at (Wiley, Inkling; $49.99).

Watch the video on YouTube

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Choucroute Garni

Serves 10

5 pounds sauerkraut
1 clove garlic
8 juniper berries
2 cloves
1 bay leaf
1 sprig thyme
8 to 12 black peppercorns
1 carrot
1 leek
2 branches of celery
1 parsnip
4 ounces vegetable oil
2 medium sliced onions (approximately 2 cups)
2 teaspoons minced garlic
1 cup dry white wine
3 cups chicken stock
1 smoked ham hock
2 pounds smoked pork loin
1-pound, 4-ounce- slab of bacon, cut into thick slices
4 pounds waxy potatoes, peeled
1-pound, 4-ounce garlic sausage
10 beef frankfurters
10 weisswurst (veal and pork sausage)

Drain the sauerkraut and rinse well in several changes of cold water. Drain and squeeze out water.
Place the garlic clove and spices in a small square of cheesecloth and tie with butcher's twine to create a spice "sachet" bag. Tie the carrot, leek, celery, and parsnip with butcher's twine to create a "bouquet garni."
Heat half the vegetable oil in a large "Dutch oven" over medium heat. Add the onions and sweat until tender without browning. Add the garlic and sweat briefly to release aroma. Add the sauerkraut to the onion mixture.
Add the wine and chicken stock. Bury the spice sachet, vegetable bouquet, and ham hock under the sauerkraut. Bring the liquid to a simmer.
Place the pork and the bacon on top of the sauerkraut. Cover tightly and braise in a 325-degree F oven for approximately 45 minutes. Add the potatoes, garlic sausage, and frankfurters to the pan, return the cover, and continue to cook approximately 15 to 20 minutes until the potatoes are tender and the frankfurters are heated through. Add more liquid if needed.
While the potatoes and frankfurters are cooking, place a sauté pan on medium heat. Add the remaining oil. Place the weisswurst in the pan and gently brown on all sides while heating the sausage through.
Remove the meats from the sauerkraut and keep warm. Slice the pork loin and garlic sausage.
Spoon the sauerkraut onto a warm platter, and garnish with sliced pork loin, garlic sausage, sliced bacon, frankfurters, weisswurst, and potatoes.
Serve with mustard and a loaf of crusty French bread. Accompany with a dry Riesling wine from Alsace or your favorite artisan-brewed beer.

Nutrition analysis per 6-ounce ounce: 270 calories, 12g protein, 5g carbohydrate, 21g fat, 1,050mg sodium, 50mg cholesterol, 2g fiber.