Sunday, May 1, 2011

Low Glycemic Cooking Class

I held my first ever cooking class last night. It was fun and I hope to make it a regular occurrence, possibly quarterly or every other month. Last night we did low-glycemic shrimp and goat cheese enchiladas with broccoli and black beans on the side. If you are following Dr Ray Strand's Healthy For Life program, this would be a Phase 2 meal (which means great for weight maintenance, but you wouldn't want the whole grain tortillas for Phase 1 if you are trying to lose weight).  I don't know how I completely forgot to take pictures as we went along! But here are the recipes at least.

Shrimp and Chipotle Enchiladas (6 servings)
3 leaks, white and light green parts, halved the long ways and then sliced into thin half-moons (about 2 cups total)
1 cup heavy cream
8 oz goat chese (chevre)
salt and pepper
EVOO for sauteeing
24 shrimp (26-30 per lb size), peeled and deveined
4-5 chipotle chilies in adobo sauce
1 1/2 cups heavy cream
12 burrito sized tortillas (preferably whole grain or sprouted grain)

Blanch leaks in boiling water for one minute, immediately drain and rinse in cold water to stop cooking. Wipe pan dry and return leaks to saucepan. Add 1 cup heavy cream and goat cheese. Cook over low heat, stirring, to melt cheese. Add salt and pepper to taste. Set aside. Meanwhile, in large skillet, saute shrimp in EVOO about 30 seconds per side, just until pink. When cool enough to handle, remove tails and cut in half lengthwise along back. Set aside. Meanwhile, very finely chop chipotle chilies and strain into small saucepan. Add 1 1/2 cups cream and heat over med-low heat, stirring, until slightly reduced. Assemble enchiladas by spooning a few tablespoons of leek/goat cheese mixture along center of tortilla. Add four shrimp halves. Roll up and place in greased baking dish. Top all enchiladas with chipotle cream sauce. Cover dish with foil and bake at 350F for 10-15 mins or until heated through.

Broccoli with Onions and Olives (about 4 servings)
1 head broccoli, chopped into florets, stalks reserved for another use (broccoli soup or save for veggie stock)
1/2 onion, sliced
2-3 cloves garlic, minced
1 small can chopped or sliced olives
EVOO for sauteeing

Heat EVOO in skillet over med heat. Add onion and cook a few minutes to soften. Add garlic and cook another minute, stirring. Add broccoli and the juice from the olives. Cover and simmer to tender-crisp. Remove cover, add olives, and saute until liquid is absorbed and broccoli is cooked to desired tenderness. Add salt and pepper to taste (probably not much salt is needed since the olive juice is salty).

Black Beans with Smoked Paprika (about 4 servings, these were a serious hit w/my two kids!)
1 cup dried black beans, rinsed and soaked 6-8 hours (or 2 cans black beans, rinsed and drained)
small amount of finely chopped onions (maybe a few Tbs)
2-3 garlic cloves, minced
1-2 tsp cumin
1-2 tsp smoked paprika
Salt and pepper
water if using dried beans

Heat a few Tbs EVOO in sauce pan or pressure cooker. Add onions and garlic and saute about a minute. Add cumin and smoked paprika and sautee, stirring, until fragrant, about another minute. Add soaked beans and just enough water to cover. Bring to a boil and reduce heat and simmer until tender (probably an hour if using regular pot and about 5 mins if using a pressure cooker). If using canned beans, just add after sauteeing spices and heat through. Add salt and pepper to taste.

Rhubarb Fool (adapted from Bon Appetit) about 4 servings
1 lb fresh rhubarb, washed and ends trimmed
1/3 to 1/2 cup agave nectar
6 Tbs orange juice or lemon juice
2-3 Tbs Triple Sec or Grand Marnier or other orange liquor
1 pint Plain Greek yogurt sweetened w/several drops vanilla flavored liquid stevia

Combine rhubarb, agave, juice, and liquor in small saucepan and cook over low heat, stirring occasionally, until rhubarb is very soft and has broken down. Remove from heat and let cool or chill in fridge until cool. In wine or martini glasses (or small clear dessert bowls), layer yogurt, rhubarb mixture, and top w/more yogurt. Serve immediately.

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