Sautéing is a dry heat cooking method in which heat is conducted by a small amount of fat. This type of cooking firm’s meat without breaking down connective tissue. Sautéing is not recommended for tougher cuts of meat or high in connective tissue.

Sautéing is best suited for boneless, naturally tender, and single serving size, sliced or diced pieces of meat, poultry or fish.

This weeks recipes at the end of the post…

Use meats of highest quality in order to produce good results when sautéing. The cuts should be uniform in size and shape in order to promote even cooking.

The sauces that almost always accompany the sautéed meats provide much of the seasoning. Some of the meats are dusted with flour before cooking to seal in the juices and promote even browning.

The sauces are usually made directly in the sauce pan, using the Fond (French for “stock” or “base”) the concentrated juices; drippings and bits of food left in pans after foods are roasted or sautéed, it is used to flavor sauces made directly in the pans in which the foods were cooked.

The steps involved in order of preparation when sautéing are;

Sautéing the meat:

1. Heat a sauté pan and add enough oil or clarified butter to just cover the bottom. The pan should be large enough to hold the meat in a single layer. A pan that is too large may cause the fat or meat to burn.
2. Cut the meat into cutlets, scallops, medallions, etc. Season the meat and dredge with flour if desired.
3. Add the meat to the sauté pan in a single layer. Do not over crowd the pan.
4. Adjust the temperature so that the meats exterior browns properly without burning and the interior cooks.
5. Larger cuts of meat can be finished in an oven. Either place the sauté pan in the oven or transfer the meat to another pan. The later allows a sauce to be made in the original pan as the meat continues to cook.

Making the sauce:

1. Hold the meat in a warm spot while preparing the sauce. When the meat is removed from the pan, leave a small amount of fat as well as the fond. Add the aromatics such as garlic, shallots, mushrooms and sauté them.
2. Deglaze the pan with wine or stock. Scrap the pan, loosening the fond and allow to dissolve in the liquid. Reduce the deglazing liquid by approximately three-fourths.
3. Add the ingredients that do not require cooking, such as herbs and spices. Adjust the seasoning with salt and pepper.
4. Return the meat to the pan for a moment to reheat and coat with the finished sauce.
5. Place meat on serving platter and spoon sauce over meat, do not drench with the sauce.

Types of cuts:

• Cutlet-a relatively thick, boneless slice of meat.
• Scallop-a thin, boneless slice of meat.
• Emince-a small, thin boneless piece of meat.
• Medallion-a small, round, relatively thick slice of meat.
• Mignonette-a medallion.
• Noisette-A small, usually round portion of meat cut from the rib.
• Chop-a cut of meat, including part of the rib.
• Paillard-a scallop of meat pounded until thin, usually grilled.

*Important to remember: When you flip your food sauteing remember to tilt the pan away from you to avoid splatter.

Pan-Frying Pan-fried poultry should be juicy. Its coating or batter should be crispy, golden brown, not excessively oily and free from any breaks that allow fat to penetrate. Both the poultry and the coating should be well seasoned.

The most common pan-fried poultry is fried chicken. Young tender birds cat into small pieces produce the best results.

Pan-fried poultry is usually floured, breaded or battered before cooking. Typically, the seasonings are added to the flour, breading or batter before the poultry is coated.

The fat used in cooking the poultry should always be hot before the poultry is added.

Procedure for pan-frying poultry;

1. Heat enough fat in a heavy sauté pan to cover the item to be cooked one-fourth to halfway up its side.
2. Add the floured, breaded or battered item to the hot fat, being careful not to splash. The fat must be hot enough to sizzle and bubble when the item is added.
3. Turn the item when the first side is proper color; it should be half cooked at this point. Larger items may need to be turned more than once to brown them properly on all sides.
4. Remove the browned poultry from the pan and drain it on absorbent paper.

Sauté & Pan-Frying Recipes:

Sautéed Chicken Breast “Chardonnay”
Serving Size : 4
INGREDIENTS:

• 4 Chicken breasts
• Salt & Pepper, to taste
• Flour as needed

For the Sauce:

• 1 1/2 oz Clarified Butter
• 2 oz Shallots, fine dice
• 12 oz Mushroom, sliced
• 4 oz White Wine (Chardonnay)
• 6 oz Chicken Stock
• 6 oz Heavy Cream
• Parsley, chopped
• Salt & Pepper, to taste

PROCEDURE:

1. Season the sauté pan with the clarified butter.
2. Dry the chicken breast with paper towels, season with salt and pepper, dredge them in flour, and shake off the excess.
3. Sauté the chicken in the clarified butter presentation side down until golden brown; turn and sauté the other side.  Remove to a baking pan and finish in the oven at 350°.
4. Pour off the excess fat, leaving about 2 tablespoons in the pan.  Add the mushrooms and sauté them for 3-5 minutes, add shallots.
5. Deglaze the pan with the white wine and reduce by half, add the chicken stock and reduce by half.  Add the heavy cream and reduce the sauce until thickened, season with salt and pepper to taste.
6. To serve, coat the chicken breast with the sauce and garnish with the chopped parsley.

Sautéed Red Peppers
Serving Size : 4
INGREDIENTS:

• 4 Red peppers
• 1/2 oz Butter
• Salt & Pepper, to taste

PROCEDURE:

1. Roast the red peppers until completely blackened over a moderate gas flame.  Enclose the peppers in plastic wrap and let them steam to loosen the skin.
2. Peel and wipe off the charred skin, cut them into strips about ¼”-wide by 3″-long.
3. Heat the butter in a skillet over medium heat, sauté the peppers until hot, season to taste.

Brussels Sprouts
Serving Size: 4
INGREDIENTS:

• 1 pound Brussels sprouts, trimmed
• 1 oz Butter
• 1 oz Onions, diced
• 1 oz Bacon, diced
• Salt & Pepper, to taste

PROCEDURE:

1. Prepare and parboil the brussels sprouts in boiling salt water until tender, drain and chill until needed.
2. Heat butter in a saucepan, render the bacon, add the diced onions and sauté until translucent.  .
3. Add the brussels sprouts and sauté until hot, season with salt and pepper to taste.

Sautéed Beef Tenderloin “Maitre d’ Hotel”
Serving Size : 4
INGREDIENTS:

• 4 Beef Medallion (Tenderloin)
• Salt & Pepper, to taste
• Clarified Butter, as needed
• 4 oz Maitre d’ Hotel Butter, prepared

PROCEDURE:

1. Prepare “Maitre d’ Hotel” butter, shape into a sausage, rolled in parchment paper or pipe through a star tip into rosettes and refrigerate.
2. Prepare the beef medallions and set aside (refrigerate).
3. Heat the sauté pan with clarified butter. Sauté the beef medallion “a la minute” to desired doneness, season with salt and pepper.
4. Plate the cooked medallion and top with the “Maitre d’ Hotel” butter.

Maitre d’Hotel Butter:
INGREDIENTS

• 1/2 pound Butter, softened
• 2 tblsp Parsley, chopped, washed
• 1/2 oz Lemon juice
• Salt and white Pepper, to taste

PROCEDURE:

1. Work the butter, parsley, lemon juice and seasoning with a wooden spoon or rubber spatula until smooth and well combined.
2. Pipe into rosettes, using a pastry bag, or roll in parchment paper. Refrigerate or freeze until needed.

Allumette (“Matchstick”) Potatoes
Serving Size : 4
INGREDIENTS:

• 2 pounds Russet Potatoes, raw
• Salt & Pepper to taste

PROCEDURE:

1. Peel potatoes and wash, using the mandolin, cut fine julienne and place them in cold water, wash thoroughly under cold running water to remove the starch.
2. Drain and dry the potatoes on paper towels before placing them in the fryer.
3. Fry the potatoes in a 350° fryer in two steps, first let the potatoes get soft and form a skin, remove them from the oil and recuperate the temperature, second shake the basket, place them back into the oil and crisp the potatoes giving them the color of straw.
4. Drain them on paper towels and season with salt and pepper before serving.

Sautéed Spinach
Serving Size : 4
INGREDIENTS:

• 2 bunches Spinach, raw, fresh
• 1 oz Butter
• 1/2 tblsp Garlic, minced
• Salt & Pepper, to taste

PROCEDURE:

1. Clean and wash spinach 2 times, and dry fully.
2. Melt butter in skillet over medium heat and sweat the garlic.  Add spinach in small bunches and sauté until wilted and hot.  Season with salt and pepper to taste.

Pan Fried Chicken with Pan Gravy
Servings: 4
INGREDIENTS:

• 1 Frying chicken (2 1/2 – 3 lbs.), cut in 8 pieces
• Salt and pepper to taste
• 1 tsp Garlic powder
• 1 tsp Onion powder
• 1/2 tsp Dried oregano
• 1/2 tsp Dried basil
• 8 oz Flour
• 6 fl oz Buttermilk
• 1 pint Frying oil, more if needed
• 2 oz Onion, small dice
• 8 oz Chicken stock
• 4 oz Heavy cream

PROCEDURE:

1. Season the chicken with salt and pepper. Add the herbs and spices to 6 ounces of the flour.
2. Dip the chicken pieces in the buttermilk, place in refrigerator for 30 minutes.  Dredge the chicken in the seasoned flour.
3. Pan-fry the chicken in 1/4 to 1/3 inch of oil until done, approximately 40 minutes, turning so that it cooks evenly. Reduce the heat as necessary to prevent the chicken from becoming too dark. Alternatively, remove the chicken when well browned, drain it and finish cooking in the oven.
4. To make the pan gravy, pour off all but 2 ounces of oil from the pan, carefully reserving the fond.  Add the diced onions and sauté until translucent. Add 2 ounces of flour and cook to make a blond roux.  Whisk in the chicken stock and cream, and simmer approximately 15 minutes.

Creamed Corn
Servings: 4
INGREDIENTS:

• 4 ears Corn
• 1 oz Whole butter
• 2 oz Onion, small dice
• 3 oz Heavy cream
• 1 tblsp Basil leaves, chiffonade
• Salt and white pepper, to taste

PROCEDURE

1. Cut the kernels from the ears.  Sauté the onions in butter without browning.  Add the corn and sauté until hot and the corn is almost completely cooked.
2. Add the cream. Bring to a boil and reduce slightly. Remove from heat.  Add the basil and season with salt and white pepper.

Mashed Potatoes
Serving Size: 4
INGREDIENTS:

1. 1½ pounds Potatoes, peeled, quartered
2. 2 oz Butter, softened
3. 3 oz Milk or cream, scalded
4. Salt & Pepper to taste

PROCEDURE:

1. Peel, wash, quarter and place the potatoes in cold salt water, bring to a boil and simmer for approximately 20 minutes until the potatoes are tender.
2. Drain and dry the potatoes in the oven, run them through the ricer.
3. Mix in the butter, milk or cream, and seasonings.

Sautéed Fish Almandine
Serving Size: 4
INGREDIENTS:

• 4 Fish Fillets

For the Marinade:

• 1 tblsp Lemon Juice
• 3 tblsp White wine
• Salt & Pepper to taste
• 4 tblsp Clarified Butter
• 4 tblsp Flour

For the Sauce:

• 2 oz Whole Butter
• 2 oz Almonds sliced
• Reserved marinade from above
• 2 tblsp Parsley, chopped

PROCEDURE:

1. Prepare the fish fillets, season and marinate with the lemon juice, wine and refrigerate for not more than 30 minutes.
2. Heat the sauté pan with a thin layer of clarified butter. Remove the fish fillets from the marinade, dry with paper towels.  Reserve the marinade. Dredge them in flour, shaking off the excess. Sauté the fish fillets in the clarified butter skin side down until golden brown; turn and sauté the other side. Remove the fish to a plate and keep warn.
3. Pour off the excess fat.  Add the whole butter and almonds to the pan and sauté to a light hazelnut (“noisette”) color.
4. De-glaze the pan with the reserved marinade and bring to a simmer.  Add the chopped parsley and remove from the heat.
5. Coat the fish with the sauce and serve immediately.

Parsley Potatoes
Serves: 4
INGREDIENTS:

• 2 lb. Potatoes
• 2 oz Butter, melted
• 2 tblsp Parsley, finely chopped
• Salt and pepper to taste

PROCEDURE:

1. Peel and wash the potatoes, place them in cold water.  Cut into desired shape.
2. Place them in cold water , add salt and bring to a simmer, until tender, drain and toss in melted butter and parsley, serve immediately.
3. Notes:  Potatoes can be tossed with Maitre d’ Hotel Butter

Sautéed Zucchini
Serves: 4
INGREDIENTS:

• 1 lb. Zucchini
• 2 tblsp Butter
• Salt & pepper to taste

PROCEDURE:

1. Wash and cut the zucchini to desired shape.  Tournéed zucchini is a very traditional accompaniment to the dish.
2. Par boil in salted water until the zucchini is almost done.  Drain and shock in ice water to stop the cooking.
3. To serve, melt the butter in a sauté pan.  Toss in the zucchini to reheat.  Season with salt and pepper.

Please leave me a comment and let me know what you think. Juan

Roasting

Recipes at the end of post

Roasting is one of the oldest methods of cooking meat.  Originally it was done either on a spit or rod, turning slowly over an open fire. The most accepted method today is in the oven.  Usually only the finer cuts of meat are roasted.

Roasting and baking are the processes of surrounding a food with dry, heated air in a closed environment. The term roasting is usually applied to meats and poultry, while baking is used when referring to fish, fruits, vegetables, starches, breads and pastry items.

To roast meats properly requires that a few basic guidelines be followed:

1. When roasting meats, they should be completely thawed. This insures even cooking.
2. Roasting is done in a roasting pan.  The pan has low sides, which allow moisture vapor to dissipate without collecting around the roast.  Remember, roasting is dry heat cooking.  If the meat is covered, steam, and then condensation, will form around the roast. The meat is now being cooked in a moist environment, not a dry one.  Cook the meat uncovered when roasting.
3. Use a proper size pan. A pan, which is too large, will allow the drippings to spread too thinly in the bottom of the pan, and they will burn. This will ruin the flavor of the juices created for later use.
4. Baste the meat frequently with the natural juices. It is important to keep it moist.

The length of time and cooking temperature for roasting will vary with the size and thickness of the cut of meat. The equipment used will also be a factor in selecting time and temperature. The novice culinarian will quickly notice that the thicker the meat, the lower the temperature required. The higher temperatures are only for the smaller cuts or pieces.

Small roasts such as a rack of lamb or a beef tenderloin should be cooked at high temperatures, 375*F-450*F so that they develop good color during their short cooking times. This method of roasting has become popular because of the increased yield. This method also requires less supervision, less clean up and often produces a more tender end product.

The disadvantage of this method is less caramelization, therefore less flavor development.  Additionally, there is concern that this method may be dangerous, if carried too far. Very low cooking temperatures can encourage bacteria growth.

High temperature roasting causes fat to melt and much of the meat juices to evaporate. This results in both a reduction of weight and volume. This process can also result in the formation of a bitter, inedible crust on the meat.

Large roasts cooked at constant, low temperature provide a better yeid and less shrinkage. Temperatures between 275*F and 325*F are ideal for large roasts.

Important to remember: Leave the oven door closed!!! For every second the oven door is open the temperature drops 10-degrees.

Carryover cooking and resting:
Cooking does not stop at the moment a roast is removed from the oven. Through conduction, the heat applied to the outside of the roast continues to penetrate, cooking the center for several more minutes.

As meat cooks the juices flow toward the center. Letting the meat rest before slicing allows the juices to redistribute themselves evenly through the roast so that the roast will retain more juices when carved.

Testing for doneness:
In a large cut of meat being roasted, testing can be done in a variety of ways.  However, the most reliable method is the use of a thermometer.  This method is based on the principle that each stage of doneness is the result of reaching a specific internal temperature within the meat.  The tip of the thermometer is heat sensitive and should be inserted into the center of the meat at its thickest point.  The tip of the thermometer should not come in contact with the bone.  The internal temperature and corresponding degree of doneness is listed below.

The needle method for checking doneness consists a long slender needle inserted into the center of the meat and then withdrawn. The juices that flow from the hole, as well as the warmth of the needle when pressed to the lip, indicate the degree of doneness. The touch method is similar to that used in broiling: squeezing the product to detect its increased resistance as the meat cooks.

Trussing Meat:
Some meats, especially roast and whole birds, require tying or trussing before cooking. Tying larger roast with butcher twine holds loose pieces together during cooking and ensures that the meat retains its shape. Poultry is often trussed to protect the more delicate white breast meat during cooking.

My friend and fellow classmate Bob from London, England made some Yorkshire Pudding for us, what a treat that was. I have placed a link to a Yorkshire Pudding recipe.

This weeks recipes:

Roasted Chicken with Pan Gravy
Serving Size : 4
INGREDIENTS:
For the Roast:

• 1/2 oz Salt
• 1/8 tsp Pepper
• 1/4 tsp Paprika
• 1/8 tsp Thyme, dry
• 1/8 tsp Rosemary, dry
• 1 each Chicken, whole
• Vegetable oil, as needed

For the Pan Gravy:

• 4 oz Mirepoix, finely chopped
• 1 pint Chicken Stock, prepared
• Beurre Manie, as needed

PROCEDURE:
Combine the salt, pepper, paprika, thyme and rosemary. Wash and dry the chicken, rub the outside skin and cavity with the prepared seasoning. Rub the chicken with oil and truss the chicken with butchers twine.

Place the chicken, breast side up, on a rack in a roasting pan. Oven-sear the chicken in a preheated oven at 450° for 15 min.  Turn down the heat to 375°, continue roasting, basting the chicken periodically, to an internal temperature of 155°.

Remove the chicken, cover and keep in a warm place to rest. Place the roasting pan over a low flame, add the mirepoix and caramelize, deglaze the mirepoix with the chicken stock, bring to a simmer, add beurre manie and make pan gravy.

Simmer gravy until proper consistency and flavor is reached; degrease thoroughly. Strain the gravy and season to taste.

Garlic Mashed Potatoes
Serving Size : 4
INGREDIENTS:

• 1 1/2 lb. Russet Potatoes, peeled, quartered
• 4 cloves Garlic, roasted, mashed
• 3 oz Heavy Cream
• 2 oz Butter, soft
• Salt & Pepper, to taste

PROCEDURE:
Prepare the potatoes, cover with cold water, season with salt; bring to a boil and simmer until tender, approximately 25 – 30 minutes.

Roast the garlic in the skin, in the oven until soft.

When potatoes are done, drain and let steam escape, run the potatoes and the garlic through the ricer. Add butter and cream, whip them together quickly, season to taste.

Keep warm in bain marie until needed.

Vichy Carrots
Servings: 4
INGREDIENTS:

• 1 lb. Carrots
• 1 oz Whole Butter
• 8 oz Chicken stock
• Salt and pepper, to taste
• 1 tbsp Parsley, chopped

PROCEDURE:
Clean, peel, and cut carrots into uniform shapes. Melt butter in a 10-inch sauté pan. Place carrots in pan and sweat. Do not brown. Season.

Add stock and bring to a simmer. Cover with paper lid and place in a 350°F oven for 15-20 minutes or until tender. Remove carrots and reserve. Reduce liquid to a glaze.

Add carrots back to pan and glaze, and heat through. Taste and adjust seasoning and garnish with chopped parsley

Sautéed Green Beans
Servings: 4
INGREDIENTS:

• 1 lb. Green Beans, trimmed
• 1 oz Butter
• Salt & Pepper, to taste

PROCEDURE:
Prepare and parboil the green beans in boiling salt water, for approximately 6-8 minutes.

Shock the beans in ice water and drain, chill until needed.

To serve, heat butter in a sautee pan and toss in the green beans.  Season with salt and pepper to taste.

Roasted Acorn Squash Soup
Servings: 4
INGREDIENTS:

• 1 each Acorn squash
• 1/4 lb. Onions, chopped coarsely
• 1 fl oz Olive oil
• Salt, to taste
• Black pepper, to taste
• 1 tsp Dried thyme
• 2 qt Chicken stock
• 1 oz Roasted garlic puree
• Fresh parsley, chopped, for garnish

PROCEDURE:
Cut the squash in half and remove the seeds.  Bake cut side down in a 350°F oven until very tender.  Scoop out the flesh and mix with olive oil, salt and pepper.

Alternatively; peel, seed and chop squash into large dice. Toss with olive oil and salt and pepper and spread out on a sheet tray. Roast in a 350°F oven, turning as necessary to cook evenly, until tender.

In a tall soup pot, saute the onions in olive oil. add the cooked squash, chicken stock or water, and other ingredients. Simmer the soup, adjusting consistency and seasoning as necessary, for 30-minutes.

Allow soup to cool for ten minutes and then puree in blender. Return to pot and finish seasoning and consistency adjustment.

Serve the soup garnished with chopped parsley

Roasted Top Sirloin Au Jus Lie
Serving Size : 4
INGREDIENTS:

• 2 lb. Top Sirloin, trimmed and trussed
• Salt & Pepper, to taste
• For the Jus Lie:
• 4 oz Mirepoix, finely chopped
• 2 oz Red Wine
• 2 cups Brown Veal Stock, prepared
• Slurry, as needed

PROCEDURE:
Trim and truss the beef with butchers twine.

Heat a sauté pan with oil and pan-sear the roast on all sides. Season the roast and place on a rack in a roasting pan.

Place in a preheated oven at 375° and roast to desired doneness. Remove the roast and let it rest for 10 minutes before carving it.

Adjust the oil and add the mirepoix to the roasting pan, caramelize the mirepoix. Deglaze the mirepoix with wine and brown stock, bring to a simmer for 5 minutes, thicken with a slurry and adjust seasoning, strain the jus.

Slice the roast thin, against the grain and serve with au jus.

Savoyard Potatoes
Serving Size: 4
INGREDIENTS:

• 2 lb. Russet potatoes
• 1 oz Clarified Butter
• 2 oz Onions, diced
• 2 oz Bacon, diced
• 4 oz Gruyere cheese grated
• Brown Stock or Chicken Stock, as needed
• Salt & Pepper, to taste

PROCEDURE:
Peel, wash and slice the potatoes 1/4″ thick.  Keep the slices together as a potato, do not wash after slicing. This will prevent the slices from turning brown, and help ensure that the potato cake does not fall apart when it is sliced.

Heat the clarified butter in a sauté pan, add onions and bacon, sweat over medium heat, then deglaze with a little stock.

Place the potato and cheese in layers in the chicken stock, then add stock up to the top of the potatoes.

Place over medium heat and bring to a simmer, then cook in a 375° oven until the potatoes are tender and the stock has almost been absorbed and evaporated.  Allow to rest at least 10 minutes before slicing.

Stuffed Tomatoes w/Duxelles
Serving Size : 4
INGREDIENTS:

• 4 each Roma Tomatoes, peeled and seeded

For the Duxelles:

• 2 oz Clarified Butter
• 1 oz Onions, fine dice
• 12 oz Mushroom, fine chopped
• 1/2 cup Cream
• 1 tblsp Parsley, fine chopped
• Salt & Pepper, to taste

PROCEDURE:
Heat sauté pan with butter, add the onions and sweat until translucent.

Add the mushrooms to the pan and cook.  Liquid will come out of the mushrooms – continue cooking until all almost of it is evaporated, add cream and cook till thick.  Season to taste with salt and pepper.

Peel the tomatoes, cut off the top and seed, season with salt and pepper.  Stuff with the prepared duxelles.

Place in a 375° oven until hot.

Broccoli Hollandaise
Servings: 4

• 1 bunch Broccoli
• 11/2 cups Hollandaise Sauce

Procedure:
Prepare the broccoli and parboil it in salted water until just before tender.  Shock the broccoli in ice water and drain.  Chill until needed.

To serve, reheat the broccoli in boiling water an top with Hollandaise sauce.

This week was all about vegetables. We made some tempura vegetables, steamed broccoli, grilled zucchini and squash. We roasted acorn squash, and made some artichoke bottoms.

On day two of our lab we glazed carrots, they where excellent. We stir-fried summer squash, made some cauliflower gratin, made the famous movie, “Ratatouille”, it was allot better than I thought it would be.

I feel like I have allot more to add to my small list of vegetable dishes. No more plane old broccoli, salads and green beans in my house.

All recipes will be at the end of the post.

Vegetables are divided into nine different categories based on either botanical relationship or edible part. A vegetable may have several names, varying from region to region or on a purveyor’s whim. The names given here follow generally accepted custom and usage.

1. CABBAGE (Brassica)

• Bok Choy
• Broccoli
• Brussels sprouts
• Cauliflower
• Head cabbage (green and red)
• Kale
• Kohlrabi (created by crossbreeding cabbage & turnips)
• Napa cabbage
• Savory

2. FRUIT-VEGETABLES: Botanists classify avocados, eggplants, peppers, and tomatoes as a fruit because they develop from the ovary of flowering plants and contain one or more seeds.

• Avocados
• Eggplants
• Peppers (hot)-Chile peppers get their heat from capsaicin, which is found not in the flesh or seeds, but in the ribs.
• peppers (sweet)
• Tomatillos (husk tomatoes)
• Tomatoes

3. GOURDS & SQUASHES:

• Chayotes (merliton or vegetable pear)
• Cucumbers (pickling & slicing)
• Squashes

Winter-

• Acorn
• Banana
• Butternut
• Hubbard
• Pumpkin
• Spaghetti

Summer-

• Zucchini
• Yellow

4. GREENS: The term refers to a variety of leafy green vegetables that may be served raw, but are usually cooked.

• Collards
• Mustard
• Sorrel
• Spinach
• Swiss chard
• Turnip greens

5. MUSHROOM & TRUFFLES:

• Black trumpet
• Clam shell
• Enokidake
• Hen of the woods
• Pom Pom blanc
• Porcini
• Portabella
• Shiitake
• Oyster
• White

Truffles-

• White
• Black

6. ONIONS:

• Bulb onion (common)
• Garlic
• Leeks (looks like over grown scallions)
• Scallions (green onion, bunch onion)
• Shallots (when separated looks like garlic clove)

7.PODS & SEEDS: They are grouped together here because the parts consumed are all the seeds of there respective plants.

• Corn
• Okra
• Legumes

Fresh beans-

• Green beans
• String beans
• Runner beans
• Snap beans

Dry beans-

• Black beans
• Black-eyed peas
• Lentils
• Kidney beans
• Pinto beans
• Chickpeas
• Split green beans
• Great northern beans

8. ROOTS & TUBERS:

• Beets
• Carrots
• Celery root
• Jicama
• Parsnips
• Radishes
• Rutabaga
• Turnips
• Water chestnuts

9. STALKS: Stalk vegetables are plant stems with a high percentage of cellulose fiber.

• Artichokes
• Asparagus
• Bamboo shoots
• Celery
• Fennel
• Hearts of palm
• Nopales

Nutrition:
Most vegetable are more then 80% water; the remaining portions consist of carbohydrates (primarily starches) and small amount of protein and fat.

Much of a vegetable’s physical structure is provided by generally indigestible substances also know as fiber. This fiber produces the characteristics stringy, crisp or fibrous textures associated with vegetables. They are a good source of vitamins and minerals. However once peeled or cut, vegetables lose nutrients to the air or to any liquid in which they are allowed to soak.

Guidelines For Cooking:

• Vegetables should be carefully cut into uniform shapes and sizes to promote even cooking and provide an attractive finished product.
• Cook vegetables for as short of time as possible to preserve texture, color and nutrients.
• When preparing and assortment of vegetable, cook each type separately then combine them. Otherwise some items would become overcooked in the time required to properly cook others.
• White and red vegetables (those with flavonoid pigments) may be cooked with a small amount of acid such as lemon juice, vinegar or white wine to help retain their color.

Vegetables can be broiled, grilled, roasted, sauteed, pan-fried, deep-fried, boiled and steamed.

• Blanching is the partial cooking of foods in a large amount of boiling water for a short amount of time, usually a few seconds.
• Parboiling is the same as blanching, but the cooking time is longer, usually several minutes.

Side Notes:

Basic breading procedure-

• flour
• eggs
• bread crumbs or (crushed nuts, panko)

Coat vegetable with all-purpose flour. Then place in egg wash, and finish with desired breading. Refrigerate (rest) for 30-minutes prior to pan frying. This will help the coating adhere better.

Cartouche is a French term which basically means “scroll” or “packet.” It’s a paper lid that is used to slow down the reduction of moisture in cooking.

VEGETABLES

Vegetable Tempura
Serving Size: 4

INGREDIENTS:

• 1 Onion (8″x1/2″ quarter slice)
• 4 oz Zucchini (8″x1/2″ slices)
• 8 Mushrooms (washed and dried)

Tempura Batter:

• 2 Egg yolks, separated
• 1 1/2 cups  Ice water, cold
• 1 1/2 cups All purpose flour, sifted

PROCEDURE:
Place the egg yolks, water and flour into a bowl, stir lightly. Let the batter rest in the refrigerator for 30-minutes before using the batter.

Prepare all vegetables as listed above, place them onto 8 bamboo skewers, set aside.

When ready to cook, dip the vegetable skewers in flour, shake off the excess and dip them into the tempura batter, drain and place them in the hot deep-fryer.

Fry until golden brown and crispy, drain them on paper towel.

Serve with appropriate dipping sauce or soy sauce.

Braised Collard Greens
Serving Size: 4

INGREDIENTS:

• 2 Ham hocks, smoked
• 1/4 tsp Chile flakes
• Water, as needed
• 2 lb. Collard greens
• 2 Green onions, small dice
• 1 tsp Brown Sugar
• 1 fl oz Cider vinegar
• Salt and pepper, to taste

METHOD:
In a medium saucepot, combine the ham hocks and chile flakes. Cover with 1 inch water, bring to a boil, reduce to a simmer and cook until the hocks are tender, approximately 1 hour.

Remove the hocks from the pot, reserving the cooking liquid, which is known as pot liquor.

Wash, trim and cut the collard greens. Add them to the pot liquor and simmer until tender, approximately 45 minutes to 1 hour.

Add the green onions, sugar and vinegar to the greens. Bring to a simmer and reduce the liquid until it coats the collard greens. Season to taste with salt and pepper.

Remove the meat from the ham hocks and cut into a medium dice. Stir the diced ham into the greens and serve.

Steamed Broccoli
Serving Size: 4

Ingredients:

• 1 head  Broccoli, trimmed
• Salt

Method:
Prepare and parboil the broccoli in boiling salt water, until desired doneness, approximately 5 minutes.  Do not overcook.

Remove at once, shock in ice water and drain, chill until needed.

Blanched Green Beans
Serving Size: 4

INGREDIENTS:

• 1 lb. Green beans, trimmed
• Salt

PROCEDURE:
Prepare and parboil the green beans in boiling salt water, until desired doneness, approximately 6-8 minutes.  Do not overcook.

Remove at once, shock in ice water and drain, chill until needed.

Grilled Vegetables
Serving Size: 4

INGREDIENTS:

• 1 Onion (8″x1/2″ quarter slice)
• 4 oz Zucchini (8″x1/2″ slices)
• 8 Mushrooms, washed and dried
• 2 oz Cherry tomatoes
• 8 Green onions, (washed and dried, do not slice)

Marinade:

• 2 oz Vegetable / olive oil 80/20
• 1 oz Soy sauce
• 1/2 oz Lemon juice, fresh squeezed
• Salt and pepper, to taste

PROCEDURE:
Prepare the marinade by combining all the ingredients.

Prepare all vegetables as listed above, place them into the marinade for a few minutes, drain and place them onto 8-bamboo skewers, set aside.

When ready to cook, place the vegetable skewers onto a hot grill, grill them on both sides until hot and tender.

Baked Acorn Squash
Serving Size: 4

INGREDIENTS:

• 1 Acorn squash, cut in half
• 2 oz Butter, melted
• 1 oz Brown Sugar
• 4 oz Orange juice, fresh squeezed
• Salt & pepper, to taste

PROCEDURE:
Cut the acorn squash in half and remove the strings and seeds. Bake the squash halves in a 350°F oven, cut side down until tender.

Turn the squash cut side up and prick the flesh with a fork. Divide the butter, brown sugar and orange juice between the squash halves.

Finish baking the squash cut side up until very tender.

Boiled or Glazed Beets
Serving Size: 4

INGREDIENTS:

• 1 lb. Beets, whole
• 1 oz Butter
• 1/2 oz Lemon juice, fresh squeezed
• 2 oz Sugar, honey or maple syrup
• Salt & pepper, to taste

PROCEDURE:
Boil the beets in water, whole in their skin until tender. Drain, cool and peel the beets, cut them into wedges.

Heat the butter in a sauté pan, add the lemon juice and sugar, and bring to a simmer, add the beets. Cook the beets tossing them until they are glazed.

Adjust the seasoning with salt and paper to taste.

Glazed Carrots
Serving Size: 4

INGREDIENTS:

• 1 lb. Carrots, sliced
• Chicken stock, as needed
• 2 oz Butter, whole
• 1 oz Sugar, granulated
• Salt & pepper, to taste

PROCEDURE:
Place the prepared carrots in a sauté pan with chicken stock almost to the top of the carrots, season with salt and pepper.

Add the butter and sugar, bring to a simmer and cook until almost all of the moisture has evaporated, leaving a syrupy reduction.

Add more chicken stock if it has evaporated.

Toss the carrots in this glaze to coat them, season to taste.

Summer Squash Stir-Fry
Serving Size: 4

INGREDIENTS:

• 1/2 lb. Yellow squash, long julienne
• 1/2 lb. Zucchini, long julienne
• 1/2 lb. Scallion
• 1 oz Vegetable oil
• Soy sauce, to taste
• ginger, chopped (to taste)
• garlic, chopped (to taste)

METHOD:
Heat the vegetable oil in a wok over medium-high heat. Add the scallions, ginger, garlic, stir fry for 20-seconds, add squash and zucchini, season with soy sauce, toss and cook until tender.

Pan-Fried Zucchini
Serving Size: 4

INGREDIENTS:
1 lb. Zucchini, sliced 1/2″ diagonally

Standard Breading Procedure:

• Flour, as needed
• Egg wash, as needed
• Breadcrumbs, as needed
• Salt & Pepper, to taste

PROCEDURE:
Wash and dry the zucchini, cut the zucchini diagonally into 1/2″ thick slices and season them.

Apply a standard breading procedure, place the squash on paper towel and let them dry for about 30 minutes.

Pan Fry the squash in oil at 350 degrees until golden brown, and crispy on the outside and soft on the inside.

Drain on paper towels, season and serve immediately.

Sautéed Green Beans
Serving Size: 4

INGREDIENTS:

• 1 lb. Green beans, trimmed
• 1 oz Butter
• Salt & pepper, to taste

PROCEDURE:
Prepare and parboil the green beans in boiling salt water, until desired doneness, approximately 6-8 minutes. Remove at once, shock in ice water and drain, chill until needed.

Heat a teaspoon of butter in a sauté pan and toss in the beans, sauté until hot, season with salt and pepper to taste.

Cauliflower au Gratin
Serving Size: 4

INGREDIENTS:

• 1 head Cauliflower
• 1 cup Béchamel sauce, prepared
• 1 oz Parmesan cheese, grated
• 1 oz Butter

PROCEDURE:
Prepare cauliflower and simmer in salt water until tender. Remove at once, drain well and chill until needed.

Coat the cauliflower with béchamel sauce, sprinkle with parmesan cheese and place a dab of butter on top.

Reheat in the oven at 350° until hot.

Ratatouille
Servings: 4

Ingredients:

• 1/2 oz Vegetable / olive oil 80/20
• 1/4 oz Garlic, minced
• 2 oz Onion, small dice
• 1/2 oz Tomato Paste
• 6 oz Chicken Stock, prepared
• 2 oz Yellow Squash, 1/4″ dice
• 4 oz Zucchini, 1/4″ dice
• 1 oz Green Pepper, 1/4″ dice
• 3 oz Eggplant, peeled, 1/4″ dice
• 6 oz Mushrooms, 1/4″ dice
• 3 oz Tomato, peeled, 1/4″ dice
• Salt & Pepper, to taste
• 1 tablespoon Basil, chopped

PROCEDURE:
Sauté the garlic and onion in the oil until translucent, add the tomato paste and pince, deglaze with the chicken stock.

Add the mushrooms and cook them until the water is released and nearly evaporated.

Add the remaining vegetables in the following order, and let each cook down a bit before the next one is added:  eggplant, green pepper, yellow squash and zucchini, tomato.

Add the garlic and stew the mixture covered until very tender.

Season with salt and pepper to taste, sprinkle with the chopped basil.

Hope you enjoyed this post. Leave me a comment and let me know what you think or if there is any questions I can answer.

Eat Your Vegetables Daily,

Juan