Another Adobo

There are probably hundreds of versions of Adobo available. Here's a new one I tried recently. I usually boil the adobo. I skip the last step.

Ingredients:

• 1/2 cup white cane vinegar
• 1/4 cup toyo (our local soy sauce)
• 3/4 – 1 cup water (you may not use all of it)
• 3 chicken legs (drumstick) and 3 chicken thighs (about 600-650 grams of chicken)
• 350-400 grams pork belly (the part with the bone, skin on), cut into generous chunks (about 2 inches)
• 1 1/2 teaspoons whole black peppercorns
• 8-10 cloves garlic, just slightly bashed, skin still on (do not peel!)
• 2 bay (laurel) leaves
• Freshly cracked black pepper, a few twists
• One star anise
  

Method:

1. Put all the ingredients except for the water in a Dutch oven or any heavy duty pot and leave for about 30 minutes to marinate.
2. Place the pot over medium heat, add 1/2 cup water, and bring to a boil. Lower the heat to a simmer and simmer without stirring until most of the vinegar’s acid has been cooked off – you will know when this is done because it won’t smell as sharp and “sting-y”.
3. Keep simmering over low heat until the chicken is very tender - about 40 minutes to an hour. Taste the sauce. If it’s too salty or too sharp for your taste, add some of the remaining water. I usually end up using 3/4 cup total.
4. When chicken is tender, remove the pieces from the pot and set aside. At this point the garlic will be very tender as well – you can mash some (not all!) of the cloves against the sides of the pot to incorporate it into the sauce.
5. Keep simmering on low heat a further 30 minutes to 1 hour or until pork is meltingly tender. When pork is very tender, remove from pot and set aside.
6. Keep simmering sauce until reduced to your desired consistency. Taste the sauce and if you’d like a bit of sweetness, stir in a pinch of brown sugar.
   
7. Heat a skillet with some oil over high heat. When the oil is hot, fry the chicken and pork pieces to brown. When the sauce has reduced to your desired consistency add the browned chicken and pork back to the pot. Toss gently and remove from heat. You can eat it at this point but it gains depth of flavour if you let it rest for a day.
   

Claudine’s Adobong Ilonggo

Claudine’s Adobong Ilonggo

½ kg chicken
½ kg pork liempo
1 tsp garlic, crushed
2 slices ginger, crushed
1 pc onion, sliced
1 tsp whole peppercorn
1/3 c vinegar
2 tbsp Knorr Liquid Seasoning
½ c water
1 tsp achuete powder

In a small bowl combine all ingredients except chicken, pork and achuete. Add Knorr Real Sarap to season.

In a wok, place the pork and the chicken, taking care that the pork is closer to the bottom of the pan.

Pour in the rest of the ingredients. Bring to a boil and lower heat to a simmer until tender.

Dissolve achuete powder in 1 tbsp of water and mix into the meat.

Continue cooking until the oil comes out. Mix well. Serve.

Black Beans and Barley

Prep time: 15 minutes

Start to finish: 35 minutes

Ease of preparation: easy

Quick-cooking barley replaces rice in this classic Caribbean combo. Barley is rich in soluble fiber and makes a good whole-grain choice because it is digested slowly, leaving you feeling satisfied longer.

Makes 4 servings, 1 cup each

Ingredients:

2 teaspoons canola oil
1 medium onion, chopped
1/2 red bell pepper, chopped
2 cloves garlic, minced
1/4 teaspoon ground cumin
1 1/2 cups reduced-sodium chicken broth or vegetable broth
3/4 cup quick-cooking barley
1/2 teaspoon dried oregano
1 15 1/2 -ounce or 19-ounce can black beans, rinsed
2 tablespoons chopped fresh cilantro (optional)

Preparation:

Heat oil in a large nonstick skillet over medium heat. Add onion, bell pepper and garlic; cook, stirring frequently, until onion is barely tender, about 5 minutes. Add cumin and cook for 30 seconds more.

Add broth, barley and oregan, increase heat and bring to a boil. Reduce heat to low, cover and simmer until the barley is tender and most of the liquid has been absorbed, about 10 minutes.

Gently stir in beans and heat through. Sprinkle with cilantro (if using) just before serving.

Per serving: 279 calories; 4 g fat (1 g sat, 1 g mono); 1 mg cholesterol; 49 g carbohydrate; 12 g protein; 13 g fiber; 384 mg sodium.

Nutrition bonus: 51% dv fiber, 32 mg vitamin c (50% dv), 4 mg iron (20% dv).

Pasta Fagioli Soup

I like making soups, especially if they're one-dish meals. Here's one from Cooking Light.

This Italian soup derives its name—fagioli—and its high fiber content from kidney beans. Serve with crusty Italian bread and a Caesar salad for a quick weeknight supper.

Makes 5 servings (serving size: about 1 1/3 cups soup and about 1 tablespoon asiago cheese)

• 12 ounces Santa Fe chicken sausage, halved lengthwise and sliced (such as Amy's)
• 3 cups fat-free, less-sodium chicken broth
• 1/2 cup uncooked small seashell pasta
• 2 cups coarsely chopped zucchini (about 2 small zucchini)
• 1 (14.5-ounce) can stewed tomatoes, undrained
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1/3 cup (about 1 1/2 ounces) shredded Asiago cheese

Heat a large saucepan over high heat. Add sausage; cook 2 minutes, stirring constantly. Add broth and pasta; bring to a boil. Cover, reduce heat, and simmer 4 minutes. Add zucchini and tomatoes; bring to a boil. Cover, reduce heat, and simmer 2 minutes. Stir in basil, oregano, and beans; cover and simmer for 3 minutes or until pasta and zucchini are tender. Sprinkle with cheese.

Nutritional Information:

Calories:319 (26% from fat)

Fat:9.2g (sat 3.3g,mono 3.8g,poly 0.8g)

Protein:21.9g

Carbohydrate:39.7g

Fiber:9.6g

Cholesterol:56mg

Iron:4.4mg

Sodium:858mg

Calcium:56mg

Asian Pasta With Tofu, Shiitake Mushrooms and Broccoli

Here's a recipe I will try soon. Recipe and photo from the New York Times.

By MARTHA ROSE SHULMAN

I like to use soba — buckwheat pasta — for this dish. Soba has a nutty flavor and contributes a measure of all-important whole grain to the dish.

1 pound broccoli, crowns broken or cut into small florets, stems peeled and diced
2 tablespoons canola oil or peanut oil
6 ounces shiitake mushrooms, stems removed, caps quartered
2 plump garlic cloves, minced
2 teaspoons minced fresh ginger
6 scallions, white and light green parts only, sliced
1/2 teaspoon hot red pepper flakes
1/2 pound firm tofu, sliced and drained on paper towels
1 cup chicken stock or vegetable stock
2 tablespoons soy sauce (more to taste)
1/2 pound buckwheat pasta (soba), udon noodles or dried rice sticks (soak rice sticks in hot water for 20 minutes)
1/4 cup chopped cilantro
2 teaspoons Chinese sesame oil

1. Bring a large pot of salted water to a boil. Fill a bowl with ice water. Add the broccoli to the boiling water and blanch for 1 minute. Remove to the ice water. Allow to cool, then drain and dry on paper towels. Cover the pot of water and keep hot.

2. Heat a wide, heavy skillet or wok over medium-high heat and add 1 tablespoon of the oil. When it is rippling hot, add the mushrooms and sear for 5 minutes, stirring from time to time. Turn the heat to medium, add the garlic, ginger, scallions, and red pepper flakes and cook for another 30 seconds to a minute, until fragrant. Remove from the heat and transfer the contents of the pan to a bowl.

3. Return the pan to medium-high heat and heat the remaining tablespoon of oil until rippling. Add the tofu and sear on both sides until it begins to color, about 1 minute per side. Add 1 teaspoon soy sauce and stir together. Return the mushroom mixture and the broccoli to the pan. Add the stock and soy sauce, bring to a simmer and turn the heat to low. Simmer uncovered for a minute or two, until the broccoli is crisp-tender, then turn off the heat.

4. Meanwhile, bring the pot of water back to a boil and add the pasta. Cook soba or udon noodles until al dente, about 5 minutes. Cook softened rice noodles for 1 minute. Drain and toss with the mushrooms and the broccoli. Heat through, add the cilantro and sesame oil, toss together, and serve.

Yield: Serves 4 generously

Advance preparation: You can prepare the ingredients and blanch the broccoli hours ahead of cooking the dish. The stir-frying is a last-minute operation.