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Posts Tagged ‘barley’

TunaCasseroleMakeover_1This past week was International Women’s Day and I was generously invited (by my dear colleague and friend, Andrea) to the City of Brampton’s 2015 Women’s Day Event and the keynote speaker was none other than celebrity chef Anna Olson! I’ve been a long admirer of Chef Anna’s work from the very first time we dined at Inn on the Twenty in Jordan, Ontario where she and her husband Michael were the executive chefs, more than 15 years ago! These days Chef Anna works with Food Network Canada and is currently starring in Bake with Anna Olson as well as authoring cook books, managing her website, blog and social media outlets not to mention the presentation gigs. On Thursday, Chef Anna recounted her path on how she arrived at where she is today and it was inspirational! She was engaging, funny and interesting, the time just flew by. The audience of 140 were primarily comprised of entrepreneurial women and some young ladies from a local high school. Thank you Andrea for the invitation and the reminder that these networking events are worth every minute because you never know who you’ll meet and where that will lead (of course, I gave Chef Anna my contact info ;-)).

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Chef Anna speaking at Lionhead Golf and Conference Centre in Brampton.

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That’s me after I had my lovely new cookbook signed by Chef Anna!

Chef Anna’s primary food influence was her grandmother and as I reflected on who my primary influence was (my dear Mother, of course) I also thought about other influences I’ve had over the years, like JT’s mother. JT’s mother was a typical North American cook of that era, not overly adventurous but she made a tuna casserole in the 80’s that was a family favourite. Canned cream of mushroom soup (or cream of celery), a can of tuna, some cooked noodles, perhaps some chopped onion and the pièce de résistance: crumbled salted potato chips on top! Bake in a casserole dish until thoroughly warmed through and serve immediately. Being raised in a Hungarian home, I had never had tuna in this way (or canned tuna any other way for that matter) and having potato chips on top was such a treat. Of course, these days we don’t buy canned soups (too much sodium) nor do we indulge in potato chips, but I wanted the flavour of this retro meal so I reinvented it in a slightly healthier way. I got the thumbs up from JT. Definitely a keeper!

TunaCasserole

Tuna Casserole Makeover

A Kitcheninspirations Original Recipe!

Ingredients for Creamed Mushroom Soup (yields 300 mL):

  • 60 g little button mushrooms
  • 125 g chopped onion
  • 20 g dried wild mushroom mix (rehydrated in 375 mL (1 1/2 cups) water, reserve liquid)
  • 20 g red lentils (thickener)
  • 3 cloves garlic
  • Sea salt

Directions for the Creamed Mushroom Soup:

  1. Rehydrate the mushrooms in 375 mL of hot water (you can microwave this for a couple of minutes to get it going faster). Strain into a fine sieve (I use a dedicated coffee filter) and reserve liquid. Wash the mushrooms thoroughly. Chop mushrooms into smaller bits (allows for the really chewy parts to hydrate faster) and set aside.
  2. Cook the onions with a spray of canola oil until translucent, add garlic and stir until fragrant. Add lentils and 375 mL of mushroom broth and rehydrated mushrooms. Cook until lentils are completely cooked and mushrooms have no chewy bits, season with salt. 
  3. Pulse with an immersion blender until smooth and silky. You may push this through a fine sieve if you’d like, but I didn’t think it was necessary. Set aside 250 mL (1 cup) and freeze the rest, it’s great for soups, gravy or even a base for pizza.

Ingredients for the Tuna Casserole:

  • 120 g drained albacore tuna in water
  • 1/2 cup pearl barley
  • 150 g green beans, washed and cut into thirds (bite-sized pieces)
  • 1 cup water
  • 1/3 cup Greek yogurt
  • 1/4 cup bread crumbs
  • 1/4 cup freshly grated Parmesan cheese

Directions for the Tuna Casserole:

  1. Pre heat the oven to 350° F (176° C).
  2. In the same pot as you made the creamed mushrooms, toast the pearl barley in a little oil, add about 250 mL (1 cup) water and cook the barley until about 3/4 done (it will continue to cook in the casserole) until almost all of the water has been absorbed and what’s left is thick. The barley should still have quite a chewy texture.
  3. Combine the cleaned and cut green beans and roughly separated, drained tuna with the barley, add the creamed mushroom soup, 1 cup of water and give it a good stir. You may keep everything in your pan if it’s oven proof, I transferred it to two small oven proof casseroles that I lightly oiled.
  4. Combine the Greek yogurt, bread crumbs and Parmesan cheese and dollop on top. Bake for 30 minutes or until the internal temperature is 160°F (71° C). Serve with a small green salad.
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This is the Greek yogurt topping before I baked it.

Notes:

  • You may, of course use canned soup and not make your own creamed mushrooms.
  • We prefer to use Albacore tuna in water, but the choice is yours.
  • Don’t like green beans? Use celery instead (I had green beans on hand).
  • We are trying to cut back so I used this recipe for four servings. JT said he could have easily eaten one small casserole on his own (even though I did serve him 3/4 of it!).
  • I have a double oven and I baked this in the top, smaller oven so I was able to get a little browning on the topping without turning on the broiler. If you bake these in a large oven, you may wish to broil the tops for colour and texture!
  • Substitute quinoa or bulgur to lower the calories and carbs a bit (makes it 5 points in WW). Leave out the Parmesan and bread crumbs to bring the WW points down even further to 4!
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Weight Watchers Points

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For fun I did the original recipe as comparison. WW points for the original recipe would have been 12!

 

 

 

 

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ChillyTemps_1842

-22°C is -7.6°F (wind chill: -38°C is -38.4°F)

We had some very cold weather in December and I know some of my dear readers are experiencing some very hot weather — I can’t say which I prefer more, but at least one can put a few more layers on in the cold, not much you can take off after you’ve taken it all off in the heat (or maybe that was a vision we didn’t need!). To help combat the chill over the holidays, I made a big batch of beef barley soup which we had for a lunch and then froze the remainder for quickie servings in the future; it’s always easier to eat healthful if you are armed with healthy food.

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A thick soup flavoured with lots of mushrooms and chunks of beef

Slow Cooker Beef Barley Soup

Serves 4-6

Ingredients:

  • 1/2 cup sweet onions, finely chopped
  • 1 cup or 3 stalks celery, cubed
  • 3 cloves garlic finely minced
  • 1 cup pearl barley
  • 1 L Low Sodium beef stock
  • 5-7 dried  “fa goo” Chinese mushrooms, sliced (hydrated but save the liquid and strain it through a fine sieve)
  • 1 bay leaf
  • 1 tsp thyme
  • 1 1″ sprig of rosemary, finely chopped
  • 400 g cubed beef (relatively small)
  • 1 1/4 cup sherry
  • 1-2 tsp canola oil
  • Salt and Pepper to taste.
  • water, if necessary

Directions:

  1. Allow the beef cubes to come to room temperature. Preheat the slow cooker on high.
  2. Add 1-2 tsp canola oil to a hot cast iron dutch oven and brown the beef on all sides. Add to the slow cooker pot.
  3. In the same dutch oven, cook the onions until translucent, then add the garlic until fragrant. Stir in the pearl barley and toast for a few moments. Pour into the slow cooker with the beef. Add the beef stock to the slow cooker and give it a good stir.
  4. Deglaze the dutch oven with the sherry and add it to the slow cooker and add the bay leaf, thyme and finely chopped rosemary. Cook for 4-6 hours on low temperature or 3-4 hours on high.
  5. For the final hour, add the sliced hydrated mushrooms and the strained mushroom stock and give it a good stir.
  6. After the final hour, test the barley for doneness and soup for thickness, should you want a slightly less thick soup, add more water.
  7. Remove the bay leaf. Season with salt and pepper and serve with a dollop of fat free Greek Yogurt and a sprig of rosemary.
  8. Cool leftovers completely and pour into plastic containers for freezing.
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A nice dollop of fat free Greek Yogurt is always a nice addition. Of course the crostini with brie never hurts either!

Although December and January were very cold, in late January and early February we were bombarded with snow. A lot of snow, all at once. I know other parts of the world get snow, but this is a lot for us, particularly those of us living in the city with smaller lots which means we have a really hard time finding the space to shovel the snow off the sidewalks and driveways! Enjoy the photos below and just be grateful you didn’t have to shovel it.

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This snow mound is just about 1 metre high (39″)

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You can see how high the snow is piled from our gorgeous little tree!

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These are our Rose of Sharon ‘trees’. They are about 3 metres (10 feet) tall, but they just look like shrubs with the snow piled up to their canopy!

 

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