Feb. 27, 2002 -- Winter calls for true comfort food. Chili is classic comfort food, the kind of dish that makes you feel cozy and warm and happy to be home. Equally comforting is a batch of lean meat, fish, or poultry browned until fragrant, then simmered to succulence in a luxurious sauce. Think piping hot chicken and onions stewed in white wine. Or garlicky pork loin with tender sweet potatoes. Or lamb shanks and white beans braised in red wine and beef broth.
Hold on a minute, you say -- what's braised? It's the term for food that's been slow-cooked in a small amount of liquid in a tightly closed pot, traditionally in the oven instead of on the stove top. Granted, slow is a dirty word in many kitchens these days. But slow cooking doesn't mean slow to prepare or slow to reach the table.
Here's the trick: You can make most of these superbly light dishes hours or days ahead. In fact, they're even better after a night's rest in the fridge. Warm the pot over a low flame or heat separate portions in the microwave. Add some sliced bread or boiled potatoes, and your dinner's ready in minutes. Now that's true comfort food.
Chipotle Chili Con Carne
SERVES 6
Preparation: 15 minutes
Braising: 50 minutes
1 pound lean boneless pork shoulder or beef chuck, cut into 1/2-inch cubes
1 1/2 tablespoons chili powder
1 1/2 tablespoons ground cumin
1/4 teaspoon salt
2 teaspoons vegetable oil
1 large onion, chopped
4 cloves garlic, minced
1 10-ounce can tomatoes with green chiles, undrained
1 cup beer (not dark)
1 to 2 tablespoons pureed chipotle chiles in adobo sauce*
2 teaspoons dried oregano, preferably Mexican
1 16-ounce can pinto or black beans, rinsed and drained
1 15-ounce can 50%-less-salt black beans, such as S & W brand, rinsed and drained
1/2 cup coarsely chopped cilantro
optional garnishes: light sour cream, diced avocado, and tomato
1. Preheat oven to 350º. Toss meat with chili powder, cumin, and salt; set aside. Heat a 4- to 5-quart Dutch oven over medium heat. Add oil. When it's hot, add onion and garlic, and cook 5 minutes, stirring occasionally. Add seasoned meat; continue to cook 5 minutes, stirring occasionally.
2. Stir in tomatoes, beer, chipotle chiles, and oregano; bring to a boil. Cover; braise in oven 50 minutes or until meat is fork tender. Stir in beans and cilantro; cover and let stand 5 minutes. Ladle into bowls; garnish as desired.
*Find cans of chipotle chiles in the ethnic section of the supermarket. Puree in a blender or food processor. Refrigerate unused puree up to 1 week or freeze up to 3 months.
Per serving: Calories: 282 (26% from fat), Fat 8 g (2 g saturated), Protein 23 g, Carbohydrate 28 g, Fiber 9 g, Cholesterol 51 mg, Iron 2 mg, Sodium 682 mg, Calcium 82 mg
Coq Au Vin
SERVES 4
Preparation: 15 minutes
Braising: 40 MINUTES
1/4 cup all-purpose flour
2 teaspoons paprika
2 teaspoons dried thyme
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 chicken breast halves, bone in, skin on
1 tablespoon olive or vegetable oil
12 cipollini onions, medium shallots, or large pearl onions, peeled
1 pound button mushrooms, halved if large
1 pound baby carrots
1 cup white wine
1 cup low-sodium chicken broth
2 tablespoons chopped fresh thyme (optional)
1. Preheat oven to 350º. Combine flour, paprika, thyme, salt, and pepper in a plastic or paper bag. Rinse chicken in cold water; shake off excess water. Add chicken to flour mixture one or two pieces at a time, shaking to coat. Reserve flour mixture remaining in bag.
2. Heat a 5-quart Dutch oven or oven-proof covered casserole over medium heat until hot. Add oil. When it's hot, add chicken, meaty side down, and cook 4 minutes or until golden brown. Turn; continue to cook 3 minutes. Transfer chicken to a plate; set aside.
3. Add onions, mushrooms, and carrots to the Dutch oven; cook 1 minute, stirring often. Add reserved flour mixture; mix well. Add wine and broth; bring to a boil. Set reserved chicken over vegetables and cover; braise in oven about 40 minutes or until chicken is cooked through.
4. With a slotted spoon, transfer chicken and vegetables to a serving platter; tent with foil, and keep warm. Boil pan juices in Dutch oven over high heat until reduced to 1 1/2 cups, about 8 minutes. Serve chicken and vegetables with pan juices. Garnish with chopped fresh thyme, if desired.
Per serving: Calories: 401 (29% from fat), Fat 13 g (3 g saturated), Protein 35 g, Carbohydrate 27 g, Fiber 4 g, Cholesterol 82 mg, Iron 5 mg, Sodium 510 mg, Calcium 73 mg
Pork Loin with Sweet Potatoes and Garlic
SERVES 6
Preparation: 30 minutes
Braising: 55 minutes
1 tablespoon all-purpose flour
2 teaspoons paprika
2 teaspoons dried sage
1 teaspoon dry mustard
1/2 teaspoon plus 1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cinnamon
1 well-trimmed center-cut boneless pork loin roast (2 to 2 1/2 pounds)
2 tablespoons vegetable oil
1 14 1/2-ounce can low-sodium chicken broth
3 pounds sweet potatoes, peeled and cut into 2-inch chunks
1 head garlic, cloves separated but not peeled
1. Preheat oven to 350º. Combine flour, paprika, sage, mustard, 1/2 teaspoon salt, pepper, and cinnamon in a pie plate or shallow dish; mix well. Dredge roast in flour mixture, patting to coat. Discard any remaining flour mixture.
2. Heat a 5-quart Dutch oven over medium heat. Add oil. When it's hot, add roast. Cook, turning as needed, until browned on all sides, about 10 minutes. Transfer roast to a plate; set aside. Pour off drippings from Dutch oven. Add broth; bring to a boil, scraping up browned bits on bottom. Add sweet potatoes and unpeeled garlic cloves. Place roast on sweet potatoes. Cover; braise in oven 50 to 55 minutes or until internal temperature of meat reaches 150º. Transfer pork to carving board; tent with foil, and let stand 5 minutes. (Its internal temperature will rise to 155º. Do not overcook or pork loin will be tough.) Transfer sweet potatoes to a medium saucepan with a slotted spoon; add remaining 1/2 teaspoon salt. Mash with a potato masher; cover and keep warm over low heat. Transfer garlic cloves to a small plate; set aside.
3. Cook pan juices in Dutch oven over high heat 5 minutes. Squeeze cooked garlic from skins; mash into a paste. Stir garlic paste into pan juices; heat through. Carve meat into slices; arrange on serving plates with sweet potatoes. Spoon juices over pork and sweet potatoes.
Per serving: Calories: 477 (34% from fat), Fat 18 g (6 g saturated), Protein 36 g, Carbohydrate 42 g, Fiber 3 g, Cholesterol 93 mg, Iron 3 mg, Sodium 504 mg, Calcium 83 mg
Wine-Braised Lamb Shanks with White Beans
SERVES 4
Preparation: 30 minutes
Braising: 1 hour, 15 minutes
3 tablespoons all-purpose ?our
3/4 teaspoon freshly ground black pepper
4 small, well-trimmed lamb shanks (about 4 pounds)
2 tablespoons olive oil
1 medium onion, chopped
4 cloves garlic, minced
1 cup fat-free beef broth
1 cup dry red wine, such as merlot
1 1/2 teaspoons dried rosemary, crushed
1 pound baby carrots
1 19-ounce can cannellini beans, rinsed and drained
rosemary sprigs (optional)
1. Preheat oven to 350º. Combine flour and pepper in a plastic or paper bag. Add lamb shanks (in batches if necessary); shake to coat well. Reserve any remaining flour in bag.
2. Heat a 5-quart Dutch oven or ovenproof covered casserole over medium heat. Add oil. When it's hot, add lamb shanks (in batches if necessary). Brown the shanks on all sides, about 10 minutes. Transfer shanks to a plate; set aside. Pour off all but 1 teaspoon drippings from Dutch oven. Add onion and garlic; cook 4 minutes, stirring occasionally. Sprinkle reserved flour mixture over vegetables; cook and stir 1 minute. Add broth, wine, and dried rosemary; bring to a boil, scraping up any browned bits from bottom of Dutch oven. Return lamb shanks to Dutch oven. Cover; braise in oven 45 minutes. Stir in carrots; cover and continue to braise 30 minutes or until lamb is fork tender.
3. Remove from oven and transfer lamb shanks and carrots to a serving platter. Tent with foil; keep warm. Spoon off and discard fat from pan juices. Boil pan juices in Dutch oven over high heat until thickened, about 3 minutes; stir in beans and heat through. Spoon bean mixture over shanks and carrots; garnish with rosemary sprigs, if desired.
Per serving: Calories: 551 (38% from fat), Fat 23 g (9 g saturated), Protein 37 g, Carbohydrate 38 g, Fiber 8 g, Cholesterol 109 mg, Iron 4 mg, Sodium 462 mg, Calcium 72 mg
Minestrone
SERVES 6
Preparation: 15 minutes
Braising: 35 minutes
1 ounce pancetta or 2 slices bacon, diced
1 1/2 cups thinly sliced leeks (white and light green parts only)
1 cup thinly sliced carrots
5 cloves garlic, coarsely chopped
1 28-ounce can Italian seasoned diced tomatoes or Italian plum tomatoes, coarsely chopped, juice reserved
1 14 1/2-ounce can fat-free beef broth
1 cup water
2 ounces (1/2 cup) uncooked ditalini or small shell pasta
2 teaspoons dried basil
1 teaspoon dried oregano
1/4 teaspoon red chili pepper flakes (optional)
1 16-ounce can cannellini or great northern beans, rinsed and drained
1 cup frozen baby peas, thawed
1/4 cup grated (or 1 ounce shaved) parmigiano-reggiano or pecorino romano cheese
1 tablespoon basil- or rosemary-infused olive oil, such as Consorzio brand
2 tablespoons chopped fresh basil or Italian parsley
1. Preheat oven to 350º. In a 5-quart Dutch oven or ovenproof covered casserole, cook pancetta over medium heat until it starts to brown, about 3 minutes. Add leeks, carrots, and garlic; cook 3 minutes, stirring occasionally.
2. Stir in tomatoes and juice, broth, water, pasta, dried basil and oregano, and pepper flakes; bring to a full boil. Cover; braise in oven 35 minutes or until vegetables are tender. Stir in beans and peas; cover and let stand 5 minutes. Ladle into bowls; top with cheese. Drizzle 1/2 teaspoon oil over each serving; garnish with fresh basil.
Per serving: Calories: 261 (30% from fat), Fat 9 g (3 g saturated), Protein 11 g, Carbohydrate 33 g, Fiber 7 g, Cholesterol 8 mg, Iron 3 mg, Sodium 564 mg, Calcium 132 mg
Reviewed by Michael W. Smith, MD
©2001-2002 Health Publishing Inc.
WebMD does not provide medical advice, diagnosis or treatment. See additional information.
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