COOK CLUB: Hy-Vee dietitians showcase beauty of cooking low, slow

Carly Weber
Published: February 13 2014 | 9:56 am - Updated: 29 March 2014 | 3:36 am in
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There’s a reason pot roasts are a budget-conscious cook’s best friend. Braising — cooking low and slow — transforms inexpensive and large, but tough pieces of meat into dishes that melt in your mouth.

No matter what cut of meat or vegetable you choose, braising relies on just a few basic steps that once you’ve got down, allows you to be as creative as you desire.

Braising is the focus of the second month of The Gazette KCRG-TV9 Cook Club. On Tuesday on KCRG-TV9, Collins Road Hy-Vee Registered Dietitian Nicole Johnson shared two recipes that showcased the beauty of braising.

First, a pot roast recipe. Following it is a recipe for chicken braised in balsamic vinegar.

POT ROAST WITH FALL VEGETABLES

Serves 8

Time: 3 hours 15 minutes

1/2 teaspoon dried thyme

Salt and pepper

1 (4-pound) boneless beef chuck or bottom round roast, trimmed of fat

2 tablespoons olive oil

2 medium onions, chopped

2 cloves garlic

1 can (14- to 14 1/2-ounce) beef broth

2 cups water

2 teaspoons Worcestershire sauce

1 bay leaf

2 pounds all-purpose potatoes, unpeeled and cut into 1-inch chunks

1 pound carrots, cut into 1-inch chunks

2 pounds green beans, trimmed and each cut in half

Preheat oven to 350 degrees. Combine thyme, 1 1/2 teaspoons salt and 1/2 teaspoon coarsely ground black pepper. Rub all over roast.

In 6-quart Dutch oven, heat oil on medium-high until hot. Add roast and cook about 10 minutes or until browned on all sides. Transfer roast to plate. Reduce heat to medium. Add onions and garlic to Dutch oven. Cook until lightly browned, stirring occasionally. Stir in broth, water, Worcestershire, and bay leaf; heat to boiling on high. Return roast to Dutch oven; cover and place in oven. Cook 2 hours.

Stir in potatoes and carrots; cover and cook in oven 30 minutes longer. Place green beans on top of roast and vegetables in Dutch oven; cover and cook in oven 15 minutes longer or until meat and all vegetables are tender.

Discard bay leaf and serve.

Nutrition per serving: 375 calories, 10 g total fat (3 g saturated fat), 71 mg cholesterol, 770 mg sodium, 39 g carbohydrate, 8 g dietary fiber, 33 g protein.

Source: Delish.com/recipefinder/pot-roast-fall-vegetables-recipe

BRAISED BALSAMIC CHICKEN

Serves 6

Time: 30 minutes

6 skinless, boneless chicken breast halves

Ground black pepper to taste

1 teaspoon garlic salt

2 tablespoons olive oil

1 onion, thinly sliced

1/2 cup balsamic vinegar (or 1/4 cup each balsamic vinegar and chicken broth)

1 (14.5 ounce) can diced tomatoes

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon dried rosemary

1/2 teaspoon dried thyme

Season chicken breasts with ground black pepper and garlic salt. Heat olive oil in a medium skillet, and brown the onion and seasoned chicken breasts.

Add tomatoes and balsamic vinegar, basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.

Nutrition per serving: 206 calories, 6.1 g total fat, 68 mg cholesterol, 538 mg sodium, 7.5 g carbohydrate, 1.1 g dietary fiber, 28.2 g protein.

Source: http://allrecipes.com/recipe/braised-balsamic-chicken
 

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