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Jeffrey Saad on abc with Lori Corbin “The Food Coach”

January 18, 2010

 

Thank you for watching me on abc January 18th with Lori Corbin. Below are the recipes that were featured. She had asked me to make healthy food really tasty with the use of spices. We had a blast. Here are my creations. I hope you enjoy them. These are great examples of how I believe spices can allow you to cook locally and eat globally. It is easy to reach for fat (which I love to do) for flavor but it is also great to reach for the spices to make healthy food just as tasty. Check out your spice rack. Open up each jar and smell it. Does it smell like something you would want to eat? Does it smell like a fine culinary perfume? If so keep it and try it out. If not, toss it. Spices usually stay fresh for about six months if stored in a cool, dark place. If you have whole seeds they will last longer. Let me know if you have questions. Eat well, enjoy life, be happy!

Cumin crusted turkey meatballs
2 each leeks
1 teaspoon olive oil
1 pound ground turkey
1 clove garlic, chopped
1/2 cup panko
2 teaspoons smoked paprika
1 teaspoon kosher salt
1/4 cup parsley, chopped small
4 teaspoons cumin
1 teaspoon olive oil
2 cups tomato sauce
Instructions
Cut dark green ends off of leeks. Slice in half the long way and pull out the core and discard. Wash the leeks in a bowl of water opening the layers to get the water inside. Dry. Slice thin.

In a medium size skillet over low heat add a teaspoon of olive oil. Add the leeks and cook for ten minutes stirring occasionally. The leeks should be soft and lightly golden. Place in a medium size bowl.

To the same bowl add the ground turkey (very cold), the paprika, panko, garlic and salt. Stir gently with a fork just to combine. Do not overwork the mixture or the meatballs will be tough. Refrigerate for ten minutes.

Gently form the meat into meatballs (8 total). You can make them larger or smaller if you like. Pour the ground cumin on a plate and roll the meatballs in the cumin to coat them.

In a large pot over medium heat add the olive oil. Once hot add the meatballs. Carefull turn the meatballs with tongs until evenly golden on all sides. If browning too quickly turn the heat down. Once brown on all sides add the tomato sauce. Bring to a boil and immediately turn down to the lowest heat and cover the pan. You want the meatballs to gently finish cooking so that they are very tender. After ten minutes turn the heat off.
Place meatballs on a plate and garnish with the sauce and fresh chopped flat leaf parsley. Serve with toasted baguette slices.

Recipe Notes
 Serves: 3.  Preparation Time is 30 minutes.  Inactive Preparation Time is 10 minutes.  Cooking Time is 15 minutes.
Scrambled eggs with turmeric onions
3 each eggs
1/4 teaspoon kosher salt
1 tablespoon water
1/2 teaspoon olive oil
1/4 each yellow onion, sliced thin
1 teaspoon turmeric
1 each green onion, chopped
1/4 teaspoon ginger, chopped
Instructions
 

Recipe Notes
In a small bowl mix the water, eggs, and salt. Whisk to combine.
In a medium non-stick skillet add the olive oil. Once hot add the onions and the turmeric. Mix. Cook the onions until soft and slightly golden. Turn heat to low and add egg mixture. Drag a rubber spatula across the bottom of the pan to create folds of light, fluffy egg. Do not stir.

When there is a touch of shine still left plate the eggs. Turn the heat to medium and add the green onion and ginger to the same pan. Cook for one minute. Pour over eggs. Enjoy.

Serves: 2.  Preparation Time is 03 minutes.  Inactive Preparation Time is 00 minutes.  Cooking Time is 05 minutes.
Stir fry chicken meatballs
1 1/2 cups Chinese style short grain white rice (Calrose)
1 ounce rice wine vinegar
1 teaspoon five-spice powder
1/2 teaspoon kosher salt
1 tablespoon sugar
2 head bok-choy
5 each green onion, chopped
1 each carrot, shredded
6 ounces chicken breasts, boneless & skinless
1/4 cup soy sauce, low-salt
1 teaspoon peanut oil
1 teaspoon chile flakes
2 cloves garlic, chopped
1 teaspoon fennel seed
1/4 cup water
3 tablespoons hoisin sauce
1/4 cup cilantro, chopped
Instructions
The Rice
In a medium pot mix together the rice, vinegar, sugar, five spice, and salt.
Stir. Bring to a boil. Turn down to low and cover pot. Cook until water is absorbed and rice is tender about 20 minutes. Set aside.

Bring a small pot of water to a boil. Cut the bok choy into small slices and drop into the boiling water. Boil for two minutes. While that is boiling prepare a medium size bowl of ice water. Strain the bok choy and dunk the strainer of bok choy into the cold water. Stir until bok choy is cold. Drain well and pat dry. Place in a medium size bowl. Turn the water down to below a simmer and add the chicken breast. Cover and turn off the heat. Let sit until the inside of the chicken breast is cooked (155 degrees). Remove from water and allow to cool. (residual heat while cooling will continue to cook the chicken breast).  Shred the chicken with a fork or cut into small cubes.

The Meatballs
In the same bowl add the carrots, cooked bok choy, green onions, cooked chicken, and the cooked rice. Mix to combine evenly. Rice should be very sticky. Form into “meatballs” and place on a serving platter.

The Sauce
In a medium size skillet over medium heat add the peanut oil. Once hot add the whole fennel seeds, garlic and chile flakes. When the garlic starts to color add the soy sauce, water and hoisin. Bring to a boil and turn heat off. Taste. Adjust thickness and sweet/salt balance by adding a touch of water or a touch of hoisin until it meets your taste. Spoon sauce over meatballs. Garnish with chopped cilantro.

Recipe Notes
You can use a small ice cream scooper to form the balls as the rice will still be hot. The balls are great served hot or room temperature. Then can be reheated in a steamer as well. You can make them ahead of time and refrigerate them.

Hoisin can very in thickness and sweetness. The type of soy sauce you have can also vary in salt level. Adjust the sauce accordingly to you taste. You can double the chile flakes if you like it more spicy.

Serves: 4.  Preparation Time is 20 minutes.  Inactive Preparation Time is 00 minutes.  Cooking Time is 30 minutes.

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5 Comments leave one →
  1. LizAndrsn permalink
    January 18, 2010 10:25 am

    Jeffrey –
    I missed your show on ABC, so I’m a little foggy on the Meatball recipe. What is stir fried?

    • Jeffrey Saad permalink
      January 19, 2010 3:07 pm

      Hello, “stir fry” in the sense of the flavor profile but made healthy by doing it this way. Thanks for checking out the blog. let me know if you have questions on the recipe. have a great day!

  2. Leticia Moore permalink
    January 25, 2010 6:03 pm

    Can you use ground chicken or would the bok choy end up bing overcooked?

  3. Leticia Moore permalink
    January 25, 2010 6:04 pm

    Saw this on tv looks great!! Can you use ground chicken or would the bok choy end up being overcooked?

    • Jeffrey Saad permalink
      January 28, 2010 11:57 am

      Hello Leticia, ABsolutely. I would saute the ground chicken and then add the bok choy at the last minute to the chicken. Let it cool and the proceed per the recipe. Thanks for your support! Take care.

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