Summer lovin: Board Dressings

Board dressings are a newer fascination. The first one I did was with a Brined Pork Loin, something that I make in the fall and winter. Subsequent efforts at board dressings have been even more satisfying, perhaps because of the season, because not much tops grilling and dining out of doors.

Board dressing does absolute wonders for a piece of meat that you didn't have enough time to marinate. Like last night. I had this gorgeous Bison top sirloin filet. I had intended to dry rub the steak, grill it, and serve it with a chunky avocado salsa, a meal served to me many years ago by the generous and talented Lucas (click here for my riff on his dish). But, the avocados at the market yesterday were unripe. Plan B was a necessity.

Bison can be tricky on the grill. It's lean, but can be tough. It needs enough time on the fire to soften but not so much that it seizes back up. I made a quick marinade of soy sauce, Worcestershire, garlic, salt and pepper, and let the steak come to room temp while soaking up the sodium. But I only had about 30 minutes for this, which is why the marinade was so sodium rich. With more time I would have made a red wine-soy-garlic marinade, a/k/a/ Guamba (with credit to Dave B). Guamba, it should be noted, is more than a recipe, more than a noun. It's not so much spoken as it is proclaimed. It's a call to the table (campfire, really), a conjuring of the appetite, a summoning of all that is good: wine, friends, a blazing fire, and steak. I don't always eat steak around a campfire (pity!), but when I do I prefer Guamba.

Anyhoo...I've been staring at this luscious bouquet of mint lately (if you grow mint, you know it proliferates like rabbits and that it can only be kept in check by producing a fount of mojitos) and working it into various dishes. I had a idea for a mint and lemon board dressing for my steak that would brighten up the marinade. It was wonderful. I grilled the steak to medium and made the board dressing right on the platter. When the steak was done, I transferred it to the platter, turning it over a few times to coat it in the dressing. Steak always needs to rest for about 15 minutes off the grill, and in that time, the juices flow into the board dressing, creating a puddle of love. I had a baguette on hand for dipping, and made a big salad, and we dined al fresco in total bliss.

Here's a few recipes for creating your own board dressings. The first one is what I did for the bison. The other two are ideas for another meal. Experiment as you're lead - the critical ingredients are extra virgin olive oil, some fresh herbs and a smidge of fresh garlic. The citrus zest/juice and chili flakes are optional, but highly recommended.

Board Dressing 1
2-3 T fresh mint
pinch chili flakes
Pinch kosher salt
Fresh ground pepper
2 cloves garlic, pressed or finely chopped
1/2 lemon, zested
1/2 lemon, squeezed
1-2 T extra virgin olive oil

Board Dressing 2
3 T cilantro, finely chopped
2 T fresh oregano, finely chopped
1/2 lime, zested
1-2 T extra virgin olive oil
Pinch chili flakes
Pinch kosher salt
Fresh ground pepper

Board Dressing 3 
2 T chopped rosemary
1-2 T extra virgin olive oil
Pinch kosher salt
Fresh ground pepper

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Zero to Two: Pondering meat quantity

Meat is not something I really love - I can take it or leave it. But I have a really hard time getting excited about anything that bills itself as vegan or vegetarian. A friend recently cooked and served a vegan chili for a meeting I was attending and before I even tried it I felt sorry for myself for having to eat it. I assumed it was going to be loaded with some weird fake meat. It turned out to be a Rick Bayless recipe, one I enjoyed immensely, have cooked myself and passed along. There's no fake meat - it's really a rice and beans dish. I cooked it for a crowd of over 100 for a catering event, along with the usual suspects (chopped fresh cilantro and red onion, jalapeno rounds, hot sauce, sour cream and shredded Jack) and had zero left over. Being a RB recipe the chili is really healthy, though you can throw it all off kilter with the addition of dairy. I like my chili flourished with a burst of cilantro and red onion.

On the other end of the vegan-carnivore spectrum is the two-meat-feast that has become our modus operandi for holiday entertaining.  It's decadent, to be sure, and extraordinary, in the truest sense of the word. This year our Thanksgiving buffet included the traditional turkey but also a  beef tenderloin. My good friend Robin counseled me through my first beef tenderloin this summer. It's really quite simple. The hardest thing for me was overcoming my fear or ruining an expensive piece of meat. But if you follow Ina Garten's straightforward method you can't go wrong. Well, you can if you cut it poorly. I had a helper at a party this summer who cut the gorgeous filet  in very thin slices reducing it to a deli platter of roast beef. That was unfortunate. My husband did the honors at Thanksgiving, and set out of gorgeous platter of nearly one-inch thick slices, plated in an overlapping line on a long platter.

And somewhere in the middle are the smaller portions of animal protein we eat most nights. Four ounces of that beef filet has just under 3 grams of saturated fat. I generally serve 4 to five-ounce portions of lean animal protein, including fish and skinless chicken breasts. That amount suits our bodies and never weighs us down. My portions are always challenged by the butcher or fishmonger, though. I guessing it's a combination of them trying to drive sales and me purchasing smaller portions than most. What size portions do you serve at home?

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On the Future of Bacon

Vincent was right: bacon tastes goood. But the market for frozen pork bellies futures has been dwindling. As of July 15 frozen pork belly options and futures are no longer traded at the Chicago Mercantile Exchange where they had been trading since 1961.* Anyone left holding a pork belly contract surely ain't gonna have no money to buy their son the G.I. Joe with the kung-fu grip.**

BTW, the totally awesome drawing here is by Alyson Thomas. I just love her butchery diagrams.

Futures, as explained by Motley Fool, are agreements between two parties to buy or sell a certain amount of a specified item for a specified price at a specific date. Don't ask me to explain options. It cannot be done!

Various news sources (NYT, WSJ and NPR) say that the market for bellies was historically strong in anticipation of summer sales when folks wanted to eat BLTs. That one sandwich was responsible for the rise and fall of the Duke brothers' (and others') fortune is ludicrous. Those sources say that year-round demand for bacon has caused the demand for frozen bellies to dry up. This is partly true. The full story of the death of the contract involves changes in the industry and how the contract failed to adapt accordingly. (Click here for Jeff Carter's explanation.)

What I don't understand is why the the contract didn't change. I get why the market for frozen bellies is down but why not allow for futures trades on fresh bellies? The fall of the contract comes at a time when you can't eat out without seeing pork belly on the menu. The belly garnered a noisy, intellectual, well-heeled fan base, similar to that of other humble foods such as the donut, BBQ, tacos, ice cream. Each are being produced by careful craftspeople and being consumed, discussed and venerated.

The "bacon tastes goood" statement voiced a truth that carnivores everywhere held but were too wrapped up in their cholesterol levels to celebrate. Once stated, the market - led in part by the Charlie Trotters and Alice Waters of our nation's restaurants - started giving us more of what we liked. Slow roasted! Glazed! Braised! God forbid frozen! From his chaise in the Caribbean, Billy Ray Valentine is making a killing on freezer space futures. Looking good, Billy Ray!

So what's the future of bacon? I couldn't tell you. But I can elaborate on the asterisked items above:

* A frozen pork belly futures contract consisted of 40,000 pounds of frozen pork bellies, cut and trimmed, where 1 point = $.0001 per pound ($4.00)

** That's from Trading Places. You can't talk pork bellies without letting Billy Ray Valentine doing some of the talking.

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Beef Bourguignon as Antidote to Winter

February did not pace itself in Chicago. Groundhog = Woodchuck Day* was overshadowed by an epic storm that afforded us two glorious snow days and enough leaden snow mimic a winter in Tahoe. Not that I've spent a winter in Tahoe.  But that's ancient history. It hit 50 the other day and is poised for a repeat performance later this week. We've even seen squirrels. While we rather enjoyed tonight's Beef Bourguignon I clearly should have made it last week.

I adapted the recipe from the old but good New Basics Cookbook. Rick Bayless taught me to use a water-Worcestershire combo if you find yourself without beef broth. This works well here. I usually keep a solid beef base in my fridge but I'm out and can't remember where I sourced it.

Other sourcing notes: Salt pork isn't available everywhere, but many traditional grocers will carry it. In Chicago I've picked up a Hormel one at Dominick's and Treasure Island. I only use an ounce at a time, so I wrap the rest and freeze it. It sautés up just fine right out of the freezer. And with it nice and solid it's easy to remove the fat. That said, I try to select the hunk with the least amount of fat, since it just goes in the trash.

Everything else can be picked up at Trader Joe's. I'm a broken record on this point, but it's wonderful to be able to pick out meat and have the nutrition data right there for you to see. The one I got for us tonight had 2 ounces of saturated fat per four ounces.

* It's true: a groundhog is the same thing as a woodchuck. I always thought groundhogs were feral guinea pigs and woodchucks were beavers or gophers. The plurality of burrowing rodents endemic to North America might explain my inability to remember that Caddyshack is called Caddyshack and not Groundhog Day.

Beef Bourguingnon
Print recipe only here

Serves 4

INGREDIENTS
1 ounce salt pork, trimmed of fat and cut into small dice
1 1/2 pounds beef chuck or stew meat, trimmed of fat and cut into 2-inch cubes
1 onion, chopped
salt and freshly ground pepper, to taste
1 sprig rosemary, leaves only, finely chopped
1 1/2 T flour
2 cups Burgundy wine
1 cup water
1 T Worcestershire sauce**
1/4 cup crushed tomatoes (I use Muir Glen Fire Roasted)
2 carrots, peeled and chopped diagonally into chunks
6-8 button mushrooms (four ounces), quartered - or chanterelles
2 T parsley, finely chopped

Also: 8 ounces pappardelle pasta (Trader Joe's sells a nice one)

** If you have it, use 1 cup beef broth instead of water and Worcestershire

METHOD
Preheat oven to 350

In a 3-quart Dutch oven set over a medium flame, sauté the pork until browned and slightly crisp. Remove and reserve.

Using same pot, adding a tablespoon of canola oil since not much fat was rendered from the pork. Add the beef - a few pieces at a time - and brown all over. Remove and reserve until all the beef is browned.

Turn up flame to medium-high, add the onions and stir to combine. Add the flour, salt and pepper and cook, stirring frequently, for about five minutes.

Add wine, water, Worcestershire, reserved pork, tomatoes, and rosemary and bring to a boil. Cover and transfer to the oven ad cook for about 2 1/2 hours.

Meanwhile, prep the carrots and mushrooms.

In a small sauté pan, heat 1 T olive oil. Add 1 clove of garlic and a pinch of chili flakes. When the garlic begins smelling wonderfully fragrant, add the quartered mushrooms and sauté until a bit soft, about 3-4 minutes. Remove from pan and reserve.

Add another T of olive oil (or a pat of butter) and about 1/4 cup of water to the pan. Add the chopped carrots cover loosely and steam-sauté for about 3-4 minutes. Remove lid and reserve.

After about 2 hours, 15 minutes of cooking time, set a large pot of heavily salted water to boil.

Remove the stew from the oven and stir in the mushrooms, carrots and parsley. Taste for seasoning and correct as needed. Turn the oven down to 200. Cover the stew and return it to the oven.

Cook the pappardelle until al dente. Drain, then toss with 1 T olive oil and a pinch of the chopped parsley.

Portion the pasta into bowls and top with stew. Serve and enjoy.

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Lean, Green Braised Mexican Pork Tenderloin

Photo courtesy Thibeaultstable.com

I've been tinkering with this recipe for awhile and finally have it right where I want it, with tomatillos instead of tomatoes and adding a long, slow braise to the cooking method. The result is a fragrant and flavorful stew with lean pork that falls apart. I've honestly never had pork tenderloin that was this tender.

Rick Bayless wrote the original version. It's in his fantastic Mexican Everyday cookbook. We enjoyed his version, but it didn't deliver on its promise. The meat wasn't tender enough and the bland dish belied the flavorful ingredients that went into it. Sorry, Rick. But you'd agree that this is really good.

To make a bigger feast, I made Chipotle Shrimp as an appetizer (and chips and guacamole) and served the braised tenderloin with Black Beans and warmed corn tortillas. But you could omit all that for an easier weeknight meal.

This would cook up quite well in a slow cooker, too - but you still have to brown and saute. If you are a Dutch oven-user, a 3-quart covered pot is all you'll need.

Braised Mexican Pork Tenderloin
Print recipe only here

Serves 4

Note: Start this around 2:30 and enjoy a wonderful meal a few hours later. You won't be cooking that entire time - but the pork will.

INGREDIENTS
1 to 1 ½ pounds pork tenderloin
2 T canola oil
2 fresh poblano peppers
1 medium onion
3 garlic cloves, pressed
5-6 tomatillos
3/4 cup beef broth OR 2/3 cup water
1 t hickory smoke
1 T Worcestershire sauce
1/2 cup cilantro, chopped
Kosher salt

Corn tortillas, to eat alongside

METHOD
Preheat broiler.

Remove husks from tomatillos, rinse, and place on a sheet pan. Broil for about 5-6 minutes, turning midway, until browned.

Roast the peppers over an open flame or under a broiler under they are uniformly blackened and have softened a bit. You can do this right on your stovetop by setting the peppers directly above the flame.

When done, place in a bowl and cover. Allow them to cool.

Turn down oven to 200F

Peel and halve the onion and cut it crosswise into strips about 1/4-inch wide. Reserve.

Rub the blackened skin off the poblanos, remove the stems and seeds inside and rinse under water to remove the excess charred skin and seeds. Slice into long strips, about 1/4-inch wide, and then chop into pieces about two inches in length. Reserve.

Pat the tenderloin dry with paper towels and trim away all visible fat. Cut the tenderloin into 1-inch cubes and sprinkle liberally with kosher salt.

Heat the canola oil in a Dutch oven or large skillet (12 inches). And pork (do this in batches if necessary, to avoid overcrowding) and brown all over. Transfer to a plate and reserve.

Add the onion and poblano strips to the same pot and saute over a medium flame for 5 minutes or so. Add the garlic and continue to cook for another 2 minutes. Add the tomatillos, smashing them up with a wooden spoon. Add beef broth (or water), Worcesteshire, and hickory smoke and bring to a boil. Cover and transfer to the oven. Cook for 2-3 hours.

Add cilantro and taste for seasoning, adding more salt as needed. Serve with warmed corn tortillas.http://www.thibeaultstable.com/2009/08/chili-rellenos-mexican-dinner.html

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I Brined a Pork Loin and I Liked It

Oh, this was good. I adapted it from a site I recently stumbled across, Leite's Culinaria. The LC staff included  cumin and other spices I wasn't in the mood for. Plus, even though I've marinated plenty, this was my first foray into brining. I wanted to really get a sense of how the brine would change a regular pork loin and determine if it was worth the extra step without being thrown off by all that cumin. I wasn't disappointed. Pork loin is lean, and easy to ruin. This recipe, which results in a beautiful, moist and flavorful roast, will definitely be repeated.

Brined, glazed and grilled boneless pork loin sounds like more trouble than it is. The biggest effort is making the brine and soaking the pork loin the day before you plan to eat it. In this case, I brined on Saturday and we dined on Sunday. It made for a classic Sunday dinner and didn't require much of my Sunday to put it on the table.

And how about that board dressing (see the end of the recipe)! Another first...

Brined, Glazed and Grilled Pork Loin
Print recipe only here

INGREDIENTS

for the brine:
1 cups water
2 T kosher salt
2 T brown sugar
salt and pepper
1-2 T rosemary ( I used dried since i had it)
1 medium onion, thinly sliced
5 garlic cloves, smashed

For the glaze:
1/3 cup apricot or peach preserves
2 t country style dijon mustard
2 t soy or tamari
2 cloves garlic, pressed
2 t cider vinegar
salt and pepper

METHOD
Combine all ingredients in a bag or bowl. Score pork loin in a criss-cross pattern (about 1/4-inch deep and about 3/4-inch wide cuts). Cover and marinate 6-24 hours. 24 is better.

When ready to cook, preheat grill on low setting.

Remove pork loin from the brine and dry with paper towels. Coat with 1 T canola oil.

Grill 45 min, turning once.

Combine the glaze in a medium sized bowl or dish:

Remove pork from grill and toss to coat in the glaze. Return to grill for another 45 min or until it registers 160 on a thermometer. Remove from the grill and let it rest ten minutes.

Meanwhile prepare a board dressing on a serving plate:
2 T olive oil
2 T chopped parlsey
salt and pepper

Slice pork loin and coat with board dressing. Serve.

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Just Say No to Taco Seasoning

It's been a couple of years since I last wrote about tacos. We had them for dinner last night and I was recalling how they've been in regular rotation for, like, ever in my kitchen. With all the fixins - guacamole, salsas, beans, shredded lettuce and cheddar - you really can accommodate anyone who comes to the table.

I've been picking up 96/4 lean ground beef at Trader Joe's since we moved to Chicago. It's much leaner and makes a fine burger, and is super for tacos. If you use the leanest ground beef you won't have grease seeping out of the meat and into your coronary arteries, or worse, your taco shell.

As for the taco shell, I like the Bearitos ones at the generic 365 label at Whole Foods. Trader Joe's recently put some on their shelves that I plan to try. I always warm them up in my trusty toaster oven - just warm them in whatever oven you use for a few minutes to freshen them up.

The filling for tacos is easy to prepare. You need fresh garlic, onion, and chili powder and ground cumin - no silly jarred taco seasoning. I do it this way: saute the garlic and onion in a wee bit of canola oil. Then add the beef and brown it. Once it's cooked through I like to strain it, collecting the juices to feed to my grateful dog. Then, return the beef to the same pan and add the spices. The amount of spice will vary depending on how intense your spices are. I love my medium hot chili powder and cumin from The Spice House here in Chitown. For one pound of beef, I shake on about one tablespoon of chili powder and two teaspoons of cumin. Dry cook the spices on the beef to really bring out the flavors. Taste the meat after a few minutes, and add more spices and salt as you like. Then add about 1/4 cup of tomato sauce and continue to cook for a few minutes. At this point it's done. I usually turn off the heat, cover it and let it sit while I make everything else.

One easy salsa I love for tacos and carnitas is this: chopped onion mixed with cilantro. I use it often in the winter, when fresh tomatoes have traveled too far for their own good.

Here are the recipes for a great meal:

Lean Beef Tacos with Black Beans, Guacamole, Pico de Gallo, and Spanish Rice.

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Blackberries della Nonna

We didn't hit a single Chicago-area U-Pick farm this summer. This would have been a great disappointment had we not had the opportunity to pick bowls and bowls of wild blackberries in the Pacific Northwest.

Blackberry season hits toward the middle of August. The berries pictured above are rooted in the sand on Puget Sound and in the backyard of our dear Nonnie. Were I there long enough to get sick of eating them straight off the thorny vine I would have done any of the following with them: Kristine's blackberry-macerated elk tenderloin (she marinates the meat all day in in smashed blackberries with tamari and garlic and grills it quickly over a high heat to lock in the juices), my favorite blackberry cobbler or a blackberry ice cream. Of course a simple sabayon topped with fresh berries would be great too.

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The Best Burger is the Lamb Burger

It was only recently that the lamb burger earned a spot in the regular rotation on the Pinch menu. I'm not sure why it took so long. I've been a fan ever since my days at Campagne where the lamb burger was a regular item on the Cafe menu (ten years later, it still is). And I've been known to ship friends and family the components - ground lamb, burger buns, feta, red onion and mixed greens - as an alternative to the overdone gift basket. (If you'd ever like to do the same I use, and love, Diamond Organics.)

It might be a matter of finally noticing that ground lamb is regularly available at grocery stores. I pick it up at Whole Foods where I'm assured that the lamb is pasture raised, well-fed and not given antibiotics or growth hormone. Whole Foods' animal-friendly policies got the Lincoln Park store into hot water last week when it was discovered they had been providing shelter for nature’s original locavore.

I'm a purist with my burgers. I don't like adding anything to the meat before grilling. I prefer to top with fresh fixin's - allowing everyone to doctor their own - tableside.

Lamb Burgers
Print recipe only here

YOU WILL NEED

• 1/3 # ground lamb per person
• red onion
• tomato
• feta cheese
• lettuce
• good burger buns (I've been enjoying the sesame crusted ones from the Whole Foods bakery)

METHOD
Preheat grill.

Form burgers and sprinkle with kosher salt and fresh ground pepper.

Prep fixin's and reserve for service:

• Thinly slice rounds of tomato and red onion
• Wash and trim lettuce leaves
• Crumble feta

Grill to your specs. About 4 min on the first side and 3-4 on the flip side for medium well.

Serve with sweet potato fries or Greek Salad.

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The First Salad of Summer

Arugula from two farmers: Roquette, left, is more potent than arugula on the right

Yesterday was a perfect summer day. No clouds. Low humidity. Hot.

Ah, summer. There are so many things that are awesome about summer: hot coffee at the beginning of a hot day; tank tops; the smell of Coppertone; the promise of a day spent near the water; corn on the cob; watermelon; BLUEBERRIES!; and arugula. (Disclosure: yesterday’s designation as Perfect was likely influenced by the separate blueberry and arugula feasts I enjoyed.)

Arugula, aka Rocket, makes the list because eating it does to the mouth what jumping into a pool on a hot day does to your body. It’s a great sensation, provided you’ve got access to freshly-picked product.

I don’t bother with supermarket arugula and I would argue that no one should. It never delivers the true intensity of flavor or punch. Get your arugula from the farmer who grew it. Take it home and dress it simply with olive oil and fresh lemon juice, a sprinkle of kosher salt and a few turns of fresh ground pepper.

We ate it this way last night, with delicious skirt steak on top. It was the perfect meal for the day.

Skirt Steak on Arugula
Print recipe only here

Serves 4

YOU WILL NEED:
• 1 ½ # skirt steak
• 3 bunches arugula
• 2 lemons
• Olive oil

METHOD:
Preheat grill

Lay steak on a baking sheet. Remove as much visible fat as possible. Season with kosher salt and fresh ground pepper.

Rinse and spin arugula.

Grill steak over medium high heat for about 7 minutes on one side and about 5-6 minutes on the other. It should be cooked medium-well for best results.*

Meanwhile, in a large bowl, add:
• Juice of 2 lemons
• 5-6 T olive oil
• Pinch kosher salt
• Few turns fresh ground pepper

Take the steak off the grill and let sit for 15 minutes on a baking rack set over a sheet pan.

Slice across the grain.

Toss arugula in dressing and divide among four dinner plates. (Don’t toss the salad too early, the lemon makes the arugula wilt and while this doesn’t affect taste, it won’t look as pretty.)

Top with steak and serve immediately.


*Skirt steak has a lot of texture and tons of flavor - the polar opposite of a filet mignon which is buttery soft but has less beefy taste.

When not properly cooked or sliced it's rubbery and hard to chew. It has to be cooked toward the WELL DONE end of the spectrum or it'll be too tough.

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Coriander Dry Rubbed Steaks

Before I moved to Chicago a native warned me about the weather. Winter was too long, summer too hot and spring lasted approximately 48 hours.

It’s a tough cooking season, too. I’ve grown tired of winter food (soups, stews, slurpy hot things served in bowls) but it would be jumping the gun to cook from a summer menu, even if many items on my summer shopping list have started popping up at market.

This time of year I like to cook with lots of herbs, fresh and dried. Coriander Dry Rubbed Steaks and Herb Frittata con Pepperonata were both on the menu recently and deserve attention here. We’ll look at the dry rub today and the pepperonata tomorrow.

The steak is a direct result of a similar plate at La Cucina de Luz in Telluride where Lucas made it with a buffalo strip steak. I’ve done it that way too but usually opt for lean NY strip steaks over which I have more control at the grill.

A dry rub is just a blend of dry seasonings with no oil. Here the coriander and garlic comprise a thin crust on the steak and serves to lock in flavor and juice in the lean steak. Ripe avocado offers a nice contrast in the mouth.

Coriander Dry-Rubbed Steaks with Avocado Salsa
Print recipe only here

YOU WILL NEED:
* One strip steak per person
* Coriander and garlic powder
* One ripe avocado
* Fresh cilantro
* One lime

METHOD
Preheat grill.

On a sheet pan, measure out a heaping tablespoon of coriander and about 2 t garlic powder.

Add a pinch of kosher salt and a several turns of fresh ground pepper and stir to combine.

Trim all excess fat from steaks and coat the entire surface with the rub.

Rub grill with a thin film of grapeseed or canola oil and grill steaks (if desired you can coat steaks earlier in the day and reserve in the fridge).

Dice avocado and reserve in a small serving bowl. Add:
• juice of a lime on top
• pinch of kosher salt
• 1 T chopped fresh cilantro

Allow steaks to rest for 5-10 minutes after grilling. Top with avocado and serve.

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Lean Proteins - Ten Delicious Sources

Eating a sensible, balanced diet means saying no to excessive fats, sugars and empty calories our bodies don't need.

These are the animal proteins I cook with regularly. I define lean as anything with less than 3 grams of saturated fat per 4-ounce serving. I always remove all visible fats (and poultry skin) before cooking. The sources I used were the nutrition labels from Trader Joe’s products and the website www.nutritiondata.com. All are 4-ounce servings, unless specified otherwise.

Nutrition information is available on most packages. I recommend checking fat content before purchasing - it's such an easy way to be kinder to your arteries.

1. Ham. Aside from the Niman Ranch varieties which are fantastic I wholly recommend the uncured Applewood smoked petite ham from Trader Joe's. We have this frequently for breakfast and use for sandwiches. A 3-ounce serving has 16 grams protein, 1.5 grams of total fat and no saturated fat (and no nitrates or antibiotics).
2. Pork loin. A boneless loin roast has 24 grams protein, 6 grams total fat and 2 grams saturated fat.
3. Fish. The example here is trout. A 3-ounce serving of farmed trout (at Whole Foods) has 21 grams protein, 6 grams total fat and 2 grams saturated fat. Tilapia is another high protein, low fat fish. (There isn't a fish I reject based on fat.) We mostly eat salmon, trout, red snapper and tilapia.
4. Flank steak. I buy the Australian ones at Trader Joe's. 24 grams of protein, 2.5 grams total fat and 1 gram saturated fat.
5. Lean ground beef. Again, TJ. The 96/4 beef has 24 grams of protein, 4.5 grams total fat and 1.5 grams saturated fat.
6. Tri-tip roast. I use this to make Italian beef sandwiches and BBQ beef. The one at TJ has no nitrates or antibiotics and is free-range and veg fed. 24 grams of protein, 5 grams total fat and 2 grams saturated fat.
7. Leg of lamb. Leg is the leanest cut. 20 grams protein, 9 grams total fat and 2.5 grams saturated fat.
8. Chicken breast (boneless, skinless). The individually packed ones at Trader Joe's have 26 grams protein, 1.5 grams total fat and no saturated fat.
9. Turkey Breast. Removing the skin before roasting is the healthiest preparation. It won't dry out if you rub a thin film of olive oil (and I usually shake a blended seasoning on the surface as well). 30 grams of protein, 1 gram total fat and no saturated fat.
10. Buffalo, ground. I like the Maverick label. The lean ground buffalo (97/3) measures in with 25 grams of protein, 3 grams total fat and one gram saturated fat.

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Rice Penne Pasta with Lemon and Artichoke Hearts

About a year ago you couldn't say the word PROTEIN to me without it eliciting a negative response. Chefs were saying it, physical trainers were saying it, my doctor was talking about it, my husband was complaining that we didn't eat enough of it.

It made me realize how stubborn I am about what I like to eat, and how deep my affection (read: addiction) for carbs was.

Anyway, a year has passed and I'm pleased to report that I've loosened up a bit and made some necessary dietary changes. For the most part I try to eat about equal parts lean protein and carbs. I'm not completely reformed (and I do find it hard sometimes) but I do feel a lot more energetic and look a lot better when I reduce the amount of bread I eat and increase the amount of lean protein.

All that aside - here's a great rice pasta recipe (you could always add chicken to round it out). It's got a great kick from the chilis and the lemon. My friend Kristine tipped me off to the best choice for rice pasta - Tinkyada. It has the best texture when cooked of any I've tried.

Print recipe only here.

You will need:
* 1-2 lemons
* 1 good sized jar of artichoke hearts (people have different opinions on a proper packing: water or oil. I usually get the marinated ones and hope for the best flavor)
* 1 pkg rice pasta
* Chili flakes
* 2-3 cloves garlic, smashed a bit
* Olive oil

Method
1. Cook the pasta according to package instructions. Rice pasta will cook a lot longer than regular wheat pasta.
2. Heat 1 T olive oil in a saute pan. Add a pinch of chili flakes and the garlic cloves and sauté over medium heat until the garlic is nicely browned all over and the chili flakes bleed some of their color.
3. Turn off the flame and allow to cool a bit. Add another tablespoon of olive oil to the pan.
4. When the pasta has just a couple of minutes left to cook, add the juice from one or two lemons (depending on how juicy they are. You want to have about ¼ cup of lemon juice in the pan. Add the artichoke hearts and put over a low-medium flame to heat through. Add salt and pepper and any fresh herbs to taste (fresh parsley is nice here).
5. Drain and rinse the pasta and transfer to a serving bowl. Pour the sauce on top and stir to incorporate. Test again for seasoning and serve.

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