Meats & Poultry
Lamb Stew
This recipe shows off the remarkable flavor of naturally raised lamb. Serve with wild rice and homemade applesauce. This recipe freezes well.
Makes 6 servings
2 pounds leg of lamb, naturally raised
1 cup whole-wheat pastry flour
¼ teaspoon ground pepper
¼ teaspoon sea salt
⅛ teaspoon ground allspice
5 tablespoons extra-virgin olive oil
10 small boiling onions, peeled and left whole
5 whole cloves
5 garlic cloves, smashed and peeled
2 large carrots, scrubbed and cut into 1½-inch chunks
2 tomatoes, peeled (see page 166), seeded, and chopped coarsely
2 fresh rosemary sprigs
6 small Yellow Finn, Yukon Gold, or red potatoes, halved
1½ cups dry red wine
½ cup water or broth (optional)
1. Cut the lamb into 1-inch pieces.
2. In a brown paper bag, combine the flour, pepper, salt, and allspice. Dredge the meat in this mixture by shaking 10 pieces of it at a time in the paper bag with the flour. Set aside each batch and repeat.
3. Preheat the oven to 350°F.
4. Heat 4 tablespoons of the oil in a large Dutch oven. Brown the meat evenly in 2 to 3 batches, removing each batch to a plate lined with paper towels.
5. Stud 5 of the onions with a clove. In the Dutch oven, sauté the clove-studded onions, garlic, and carrot chunks for 5 minutes. Add the tomatoes and rosemary sprigs and continue to cook for another 5 minutes. Add the potatoes, wine, water or broth (if using), and meat. Bring to a boil, reduce heat, cover, and cook on top of the stove for 15 minutes over medium-high heat. Place the Dutch oven on the lower rack in the preheated oven and cook the food for 30 minutes, or until the meat is tender, the potatoes are cooked, and a sauce has formed. (If water or stock is used, the sauce will be thinner.)
6. Test the meat for doneness and correct the seasoning.
Rib Roast of Beef with Parsnips and Potatoes
A succulent standing rib roast is a classic part of a holiday meal and makes any meal feel festive. This recipe is almost a meal in itself with the addition of root vegetables and yellow potatoes.
Makes 6 servings
1 head garlic, cloves separated and peeled
1 naturally raised beef rib roast (6 pounds with bones or 3 pounds boneless)
2 bay leaves Salt and pepper to taste
3 carrots, scrubbed and diced into ¼-inch pieces
3 parsnips, scrubbed and diced into ¼-inch pieces
8 Yellow Finn, Yukon Gold, or red potatoes, quartered
1. Preheat the oven to 450°F.
2. Purée the garlic in a blender or food processor. Rub the purée over the surface of the roast.
3. Place the roast on a rack in a roasting pan filled with ¼ inch of water (if bone is in, place the bone side down in the pan). Place the bay leaves in the water.
4. Place the roast in the oven and reduce the heat to 325°F. Roast for 18 to 20 minutes per pound for a medium-rare roast (see Note). After 30 minutes of roasting, season with salt and pepper.
5. For the last 45 minutes of roasting time, add the vegetables and potatoes to the roasting pan, coating well with juices.
6. Allow the roast to rest at least 15 minutes before serving. Remove the vegetables to a separate warming plate and discard the bay leaves.
Note: Roasting times vary, so use a meat thermometer and remove the roast from the oven when the thermometer reads 150° to 160°F for medium rare to medium. Make a slit halfway through the roast to test for doneness, then push the roast together and roast for a while longer if necessary until the meat is the desired doneness.
Fajitas
Fajitas are a good way to make a little bit of meat go a long way. Here sirloin shares the stage with vegetables. Serve with fresh tortillas and guacamole.
Makes 6 servings
2 pounds naturally raised beef sirloin
Marinade
⅓ cup fresh lime juice
⅓ cup fresh lemon juice
¼ cup low-sodium shoyu
1 cup vegetable stock
2 serrano or jalapeño chilies, sliced (with seeds)
¼ teaspoon sea salt
1 teaspoon paprika or ground achiote
3 garlic cloves, smashed
3 tablespoons canola, safflower, or olive oil
1 medium green bell pepper, cored, seeded, and cut into strips ½ inch wide
1 medium onion, sliced into crescents ½ inch wide
2 medium tomatoes, cut into wedges
Fresh tortillas
Guacamole (optional)
Salsa (optional)
1. Cut the steak into thin strips about ⅛ inch thick and 2 inches long (putting the steak in the freezer until it is very cold, but not frozen solid, makes it easier to cut). Place it in a glass or ceramic container just large enough to hold the meat. Combine the marinade ingredients and pour over the meat. Cover and marinate in the refrigerator for 2 hours.
2. Heat a cast-iron skillet to very hot. Add 1 tablespoon of the oil and sauté the green peppers and onion over high heat for 3 minutes. Add the tomato wedges and cook 1 minute more. Remove the vegetables to a platter.
3. Remove the meat from the marinade with a slotted spoon and place on a plate.
Chili Peppers
The appearance of chili peppers in more and more produce departments attests to their popularity in enhancing many dishes with their hot spiciness. When combined correctly with complementary and balancing seasonings, chili peppers can add just the right excitement to a wide variety of ethnically inspired foods.
Handling Chili Peppers Because of the volatile oils in chilies, it is recommended that you handle them with care. Always wash your hands, knife, and cutting board well after cutting chilies. Be sure not to rub your eyes while chili pepper juice is on your hands. Should you get some of this hot stuff on your skin, apply a bit of flour to draw out the heat, then wash the area with soapy water.
To Check Hotness Slice off the top of the chili pepper and rub the cut surface with your finger. Delicately touch your finger to your tongue. If it does not seem too hot, cut off a little piece and taste. Adjust the amount of chili used in the recipe to personal taste.
Nutritional Value All chili peppers are a rich source of vitamins A and C, having more of both than oranges, lemons, or grapefruits.
The Anaheim Chili This chili is approximately 6 inches long and 1½ inches wide, and is relatively flat. It has a mildly hot flavor. A medium green or red color when fresh, it ripens to a dark red.
When fresh, the Anaheim is often roasted and peeled to make chilies rellenos, and diced into soups, stews, or vegetable casseroles. Anaheims are also good roasted, peeled, cut into strips, and tossed with olive oil, garlic, and a touch of salt.
Dried Anaheims are ground and added to dishes as a seasoning or soaked and made into tasty sauces.
Cayenne Chilies Cayenne chilies are about 3 inches long and ⅜ inch wide.
They are widely available and can be used in place of jalapeño, serrano, and habañero chilies if necessary.
Poblano Chilies Poblanos have a wavy triangular shape, which varies in size; a typical poblano is 5 inches long and 5 inches wide at the top and center, tapering to a point. They are a shiny, very dark green and have a rich flavor that ranges from mild to medium hot.
Poblanos are delicious with cheese and corn, and are used in chilies rellenos. They are roasted and peeled before use and can therefore be prepared ahead of time and stored in the freezer.
Guero Chilies These chilies are pale yellow and average 4 to 5 inches in length and 1 inch in width. They are hot or very hot.
Gueros are used in salads after being toasted and skinned; they can be used in stews without skinning.
Habañero Chilies These lantern-shaped chilies are light green to bright orange with a smooth surface. They are extremely hot.
Habañeros can be used in sauces for beans and pork, and in tomato sauces.
Jalapeño Chilies These chilies are about 3 inches long and range in width from ¾ inch to 1½ inches. Jalapeños are bright green when fresh and scarlet when dried. They are hot to fiery in taste.
Fresh jalapeños are minced and added to salsas, soups, guacamole, vegetable dishes, egg dishes, and almost any dish that needs a bit of zip.
Serrano Chilies Serranos are about 1½ inches long and about ½ inch in diameter. They usually have pointed ends and are bright green in color. These little chilies pack a big punch; their flavor is very hot to fiery, and they are somewhat sharper in taste than jalapeños.
The serrano chili pepper is usually used in its fresh, green state, minced or sliced crosswise into thin rounds and added to salsas, sauces, and vegetable dishes or used as a garnish.
4. Add the remaining oil to the skillet and heat until very hot but not smoking. Add the meat and sauté over high heat for about 5 minutes, or until the meat is browned. Remove the meat from the skillet and place it on a platter with the vegetables.
5. Pour the marinade into the skillet and heat through. Pour over the vegetables and meat and serve sizzling hot. To serve, place meat and vegetables in warmed fresh tortillas and serve with guacamole and salsa if desired.
Grilled Indian Chicken
Serve with basmati rice, grilled red peppers, and a crisp green salad. Leftovers make a delicious salad with chopped celery, apple, and shredded lettuce.
Makes 4 servings
2 pounds boneless, skinless chicken breasts
Marinade
1 cup plain low-fat yogurt
1 teaspoon turmeric
1 teaspoon paprika
¼ teaspoon ground cardamom
1 tablespoon fresh lemon juice
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
1 tablespoon finely grated ginger
4 large garlic cloves, minced
½ teaspoon ground cumin
4 scallions, greens included, minced
¼ teaspoon sea salt
White pepper to taste
Lemon or lime wedges for garnish
1. Cut skinless chicken breasts into 1-inch pieces. Place in a medium bowl.
2. In another bowl, combine the yogurt, turmeric, paprika, cardamom, lemon and lime juices, olive oil, ginger, garlic, cumin, scallions, salt, and pepper. Pour the marinade over the cubed chicken and mix well with your hands to coat the pieces evenly. Marinate in the refrigerator for 2 hours.
3. Thread the chicken onto skewers and cook over a medium-hot fire for 5 to 7 minutes, turning frequently. Baste the chicken with leftover marinade after turning.
4. Serve with the lemon or lime wedges. Variation: This recipe may also be made with 4 pounds of cut-up chicken pieces. If using chicken pieces, cut a few slits in the skin of each piece and place the pieces in a bowl that is large enough to accommodate them. If you prefer, skin the chicken pieces and prick the flesh to allow the marinade to penetrate. Marinate in refrigerator for 4 hours.
When using chicken pieces, cook bone-side down over a medium-hot fire for 15 minutes, covered. Baste the uncooked side with a little of the leftover marinade, turn, and cook about another 10 to 15 minutes. Serve with the lemon or lime wedges.
Whole Roasted Chicken
Makes 4 servings
1 3½ - to 4-pound roasting chicken
2 teaspoons tamari
1 bunch fresh rosemary or thyme
1 lemon, cut into quarters
1. Preheat the oven to 425°F.
2. Wash off the chicken, trim excess fat from the cavity area, and dry the exterior.
3. Rub the skin of the chicken with tamari and place it on a rack in a roasting pan that will accommodate the rack well.
4. Place the bunch of rosemary or thyme and the quartered lemon pieces inside the chicken cavity.
5. Place the pan in the oven and immediately turn the heat down to 350°F. Cook approximately 15 to 20 minutes per pound, or until the juices run clear from the leg when pierced.
6. Remove from the oven and let rest for 15 minutes before carving. The meat should be tender and juicy. Serve with whole-grain rice, quinoa, or roasted potatoes and a green salad.
Leftover Turkey Ideas
Variations on a turkey sandwich theme:
Turkey Talk
Naturally raised turkeys are especially moist and flavorful, but as with all turkeys, care should be taken to keep the bird moist and juicy until it reaches your table. Here are some tips and cooking instructions that will help ensure the most delectable turkey you’ve ever had.
Turkey Tips Plan on ¾ to 1 pound per person for turkeys weighing 12 pounds or less, and ½ to ¾ pound for turkeys weighing more than 12 pounds. If you want leftovers, plan on 1¼ pounds of turkey per person. A nice touch is to send guests home with all the fixings for turkey sandwiches.
You should not partially roast a turkey one day and finish roasting it the next. Interrupted cooking enhances the chance of bacterial growth. For the same reason, do not stuff the bird until right before you’re ready to put it in the oven. Remove stuffing after the bird has finished cooking.
Cooking Instructions
Cooking Times
| Up to 10 pounds | 20 minutes per pound |
| 10–14 pounds | 18 minutes per pound |
| 14–16 pounds | 15 minutes per pound |
Add at least 30 minutes of cooking time for a stuffed bird.
The turkey is done when the drumsticks move slightly in their joints, or a meat thermometer inserted into the center of the thigh (take care not to touch the bone) reads 180° to 185°F.
Turkey Noodle Soup
Many people have a ritual of making turkey soup the day after Thanksgiving. Try this easy recipe, which fits in well with a relaxed day around the house. The simmering stock will fill your home with its hearty fragrance.
Makes 8 to 10 servings
Stock
Carcass from a 12- to 16-pound turkey, skin and fat removed
3 celery stalks, cut into quarters
2 carrots, scrubbed and cut into quarters
1 unpeeled onion, cut into quarters
1 bay leaf
10 peppercorns
2 parsley sprigs
10 to 12 cups water
1 8-ounce package udon noodles, broken in half and cooked*
3 carrots, scrubbed, cut into thin strips, and steamed until tender
Sea salt and freshly ground white pepper to taste
1. If the carcass is too large for the soup pot, break it into pieces and place it in the pot. Cover with water. Add the remaining stock ingredients. Bring to a boil and reduce to a simmer. (It is important not to cook the broth above a simmer after this point. If it is allowed to boil, it will become cloudy and greasy.) Skim off the fat and foam that come to the surface. Add additional cold water if necessary to keep the bones submerged in the liquid.
2. After 2 hours, remove the carcass and, when cool enough, pick off any pieces of meat that still remain. Reserve the meat and discard the carcass.
3. Strain the stock and discard the vegetables and seasonings. Place the strained stock in the refrigerator for several hours, or until the fat rises to the surface. Skim off the fat and discard.
4. Place the stock in a large soup pot. Add the turkey meat, noodles, carrots, and salt and white pepper. Simmer for 10 minutes and serve.
* Cook noodles separately, to keep soup from getting cloudy and starchy.
Ground Turkey Loaf
Ground turkey is becoming a familiar item in meat cases. It is extremely low in fat (only 5 to 6 percent), is lower in cholesterol than ground beef, and has a light taste and color that appeal to many people who do not (or cannot) eat red meat. Here you have the homey comfort of “meat” loaf with less fat and cholesterol than the traditional dish. Serve this with Creamy Mushroom Sauce (see page 212).
Makes 4 to 6 servings
1⅓ pounds ground naturally raised turkey
¼ cup minced onion
¾ cup bread crumbs
2 egg whites, or 1 whole egg
½ teaspoon ground white pepper
¼ cup minced celery
¼ cup low-fat milk or soy milk
1 teaspoon sea salt
1 minced garlic clove
3 tablespoons chopped fresh parsley
1. Preheat the oven to 350°F.
2. Mix all the ingredients well. Form into a loaf and pack into lightly oiled 8-by-4-inch baking pan. Bake for approximately 45 minutes, or until the loaf begins to pull away from the pan.
3. Remove from the oven and let sit for several minutes before cutting.
♦ Variation: This recipe can also be cooked in a pie plate to make “turkey pie.”
Lemon Chicken
The rich flavor of free-range chicken makes this easy dish elegant. When you start with chicken that has such taste advantages, there is not much you need to do to make a meal special. Many people who have tasted free-range chicken say that it reminds them of what chicken tasted like before it became such an industrialized product.
Serve over basmati or wild rice or noodles and with stir-fried carrots for a balanced and colorful meal.
Makes 4 generous servings
1 teaspoon sea salt
¼ teaspoon ground pepper
½ cup unbleached all-purpose flour
2 pounds free-range chicken breasts, halved, skinned, boned, and pounded to a ¼-inch thickness
1 tablespoon canola oil
¼ cup dry white wine
¼ cup fresh lemon juice
1 tablespoon butter
2 tablespoons minced fresh parsley
1 lemon, thinly sliced
1. Mix the salt and pepper into the flour. Dredge the chicken pieces in the flour. Shake off the excess flour and set aside.
2. In a large skillet, melt the butter with the oil over medium heat. Sauté the chicken breasts until lightly browned, about 3 minutes per side. Remove from the pan and place on paper towels, turning once to absorb excess oil.
3. Combine the wine and lemon juice and pour into the skillet. Bring to a boil and scrape down any bits of chicken stuck to the sides of the pan. Add the chicken pieces and simmer in the liquid for 5 minutes. Remove to a heated platter.
4. Raise the heat to high, bring the liquid in the pan to a boil, and reduce the liquid to ¼ cup. Whisk in the butter and pour over the chicken. Garnish with parsley and lemon slices.
Chicken Almond Ding
Don’t let the list of ingredients intimidate you; stirfrying is a quick and easy way to put together a meal. The tenderness of the chicken and the delectable sauce created in this recipe will make this meal a favorite one. Serve over brown rice.
Makes 6 servings
Marinade
3 tablespoons shoyu
3 tablespoons dry sherry or mirin
2 tablespoons Sucanat
3 garlic cloves, minced
2 tablespoons minced fresh ginger
1 tablespoon canola oil
1¼ pounds chicken breast, skinned, boned, and cut into ½-inch strips
3 tablespoons canola oil
3 cups broccoli florets
2 carrots, scrubbed and cut into julienne strips
¼ pound mushrooms, cleaned and cut into ¼-inch slices
3 celery stalks, cut into ¼-inch diagonal slices
⅛ pound snow peas, trimmed
1 cup lightly toasted almonds*
2 tablespoons arrowroot dissolved in ¼ cup water
1 teaspoon Asian (toasted) sesame oil
1. In a medium glass or ceramic bowl, combine all the ingredients for the marinade. Add the chicken and let sit at room temperature for at least 15 minutes and up to an hour.
2. Meanwhile, heat a wok or large skillet. Add 1 tablespoon of the canola oil. Stir-fry the broccoli and carrots until they turn a bright color, 3 to 4 minutes. Remove and set aside.
3. Reheat the wok. Add 1 tablespoon of the canola oil. Stir-fry the mushrooms, celery, and snow peas for 2 to 3 minutes. Remove from the wok and set aside.
4. Reheat the wok. Add the remaining tablespoon of the canola oil. Remove the chicken from the marinade with a slotted spoon, add to the wok, and stir-fry until the chicken is opaque throughout, about 5 minutes. Add all the vegetables and the almonds, and stir to mix well. Re-dissolve the arrowroot well in the marinade mixture and pour into the wok. Stir and allow the mixture to thicken. Remove from the heat. Sprinkle with the toasted sesame oil. Serve immediately over brown rice.
* To toast the almonds, place in a preheated 350°F oven for 8 to 10 minutes, or until lightly browned.
Busy People’s Stir-Fry
Marinate the meat before you go to bed, pick up the vegetables on your way home from work (it’s particularly handy to get these vegetables already cut up at a salad bar) and once you set to work it will only be 20 minutes before the main course is ready.
Makes 6 servings
1¼ pounds naturally raised beef flank steak
¾ cup teriyaki sauce (store-bought without preservatives, or make your own; see page 187)
2 tablespoons peanut oil
½ pound snow peas
1 pound cherry tomatoes, quartered
½ cup thinly sliced red onions
¼ cup chopped scallions
1 cup radish or mung bean sprouts
1. Cut the flank steak lengthwise, with the grain of the meat, into 3 equal strips each approximately 1½ inches wide. Cut each strip across the grain into thin slices. Place in a glass or ceramic bowl. Pour the teriyaki sauce over and marinate overnight in the refrigerator.
2. Remove the meat from the marinade with a slotted spoon to a separate plate. Reserve the marinade. Heat a wok or skillet for 1 minute and add the oil. Swirl the oil in the hot wok to coat the sides. Add the meat and stir-fry for 3 minutes over high heat.
3. Add the snow peas, cherry tomatoes, red onions, and scallions and stir-fry for 1 minute. Add 2 tablespoons of the reserved marinade and heat through briefly. Add the sprouts and toss well to combine. Serve hot over Asian noodles or rice.
♦ Variation: Substitute blanched broccoli for the snow peas.
