Pumps It, Inc.

Menu and Recipe Suggestions
WINTER / JANUARY

Smoky Slow Cooker Chili
(Main Dish/Comfort-Food)

INGREDIENTS

Cooking spray
1 pound ground pork
1 pound boneless pork shoulder, cut into 1/2-inch pieces
3 cups chopped onion
1 3/4 cups chopped green bell pepper
3 garlic cloves, minced
3 tablespoons tomato paste
1 cup lager-style beer (such as Budweiser)
1/2 teaspoon salt, divided
3 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
3/4 teaspoon freshly ground black pepper
6 tomatillos, quartered
2 bay leaves
2 (14 1/2-ounce) cans plum tomatoes, undrained and chopped
1 (15-ounce) can no-salt-added pinto beans, drained
1 (7 3/4-ounce) can Mexican hot-style tomato sauce (such as El Paso)
1 smoked ham hock (about 8 ounces)
1 1/2 tablespoons sugar
1/2 cup finely chopped cilantro
1/2 cup finely chopped green onions
1/2 cup (2 ounces) crumbled queso fresco
8 lime wedges

DIRECTIONS

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ground pork to pan; cook 5 minutes or until browned, stirring to slightly crumble. Drain well. Transfer pork to an electric slow cooker.

Recoat pan with cooking spray. Add pork shoulder; cook 5 minutes or until lightly browned, turning occasionally. Transfer pork to slow cooker.

Recoat pan with cooking spray. Add onion and bell pepper; saute 8 minutes, stirring frequently. Add garlic; saute 1 minute. Add tomato paste; cook 1 minute, stirring constantly. Stir in beer; cook 1 minute. Transfer onion mixture to slow cooker. Add 1/4 teaspoon salt, chili powder, and next 9 ingredients (through ham hock) to slow cooker. Cover and cook on HIGH 5 hours or until meat is tender. Remove bay leaves and ham hock; discard. Stir in remaining 1/4 teaspoon salt and sugar. Ladle about 1 1/3 cups chili into each of 8 bowls; top each serving with 1 tablespoon cilantro, 1 tablespoon green onions, and 1 tablespoon cheese. Serve each serving with 1 lime wedge.

Note: You can also cook the chili in a slow cooker on LOW for 8 hours. For cooking chili on the stovetop, use a total of 12 ounces beer and simmer, covered, for 2 1/2 to 3 hours or until the pork shoulder is tender.

Calories: 354 (0.0% from fat). Fat: 14.2g (sat 5.1g,mono 5.9g,poly 1.4g). Protein: 28.5g. Carbohydrate: 26.4g. Fiber: 6.8g. Cholesterol: 82mg. Iron: 3.8mg. Sodium: 645mg. Calcium: 108mg.

SERVINGS: 8 (see above)

Pork shoulder is usually sold in weights greater than a pound. Ask your butcher to trim off the amount you need, or look for pork shoulder steaks. Serve with corn bread.

Recipe from Cooking Light, JANUARY 2009.

Chicken with Dark Beer (Coq a la Biere)
(Main Dish)

INGREDIENTS

3 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 bone-in chicken breast halves, skinned
2 bone-in chicken thighs, skinned
2 chicken drumsticks, skinned
2 tablespoons butter
1 tablespoon canola oil
3 tablespoons dry gin
3/4 cup chopped celery
3/4 cup chopped peeled carrot
1/2 cup chopped shallots (about 3 medium)
3 juniper berries, crushed
1 (8-ounce) package mushrooms, halved
3 sprigs fresh thyme
3 sprigs fresh flat-leaf parsley
1 bay leaf
1 cup dark beer
1/4 cup whole-milk Greek-style yogurt
2 teaspoons white wine vinegar
1 tablespoon chopped fresh flat-leaf parsley

DIRECTIONS

Combine first 3 ingredients; sprinkle evenly over both sides of chicken. Heat butter and oil in a large deep skillet over medium-high heat. Add chicken to pan; saute 5 minutes on each side or until browned. Remove pan from heat. Pour gin into one side of pan; return pan to heat. Ignite gin with a long match; let flames die down. Remove chicken from pan; keep warm.

Add celery, carrot, shallots, and juniper berries to pan; saute 5 minutes or until vegetables are tender, stirring occasionally. Add mushrooms. Place thyme, parsley, and bay leaf on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely. Add cheesecloth bag to pan. Return chicken to pan, nestling into vegetable mixture. Stir in beer; bring to a simmer. Cover, reduce heat, and simmer 45 minutes or until a thermometer inserted in the meaty parts of chicken registers 160 degrees. (Breasts may cook more quickly. Check them after 35 minutes, and remove them when they're done; keep warm.)

Discard cheesecloth bag. Remove chicken from pan; keep warm. Place pan over medium heat; stir in yogurt. Cook 1 minute or until thoroughly heated (do not boil, as the yogurt may curdle). Remove from heat; stir in vinegar. Taste and adjust seasoning, if desired. Place 1 chicken breast half or 1 drumstick and 1 thigh on each of 4 plates; top each serving with about 3/4 cup sauce and vegetable mixture. Sprinkle with chopped parsley.

Calories: 370 (0.0% from fat). Fat: 16g (sat 6.6g,mono 5g,poly 3g). Protein: 30.8g. Carbohydrate: 15.1g. Fiber: 1.4g. Cholesterol: 103mg. Iron: 2mg. Sodium: 465mg. Calcium: 55mg.

SERVINGS: 4 (see above)

The traditional accompaniment for this main dish would be mashed or boiled potatoes.

Recipe from Cooking Light, JANUARY 2009.

Cassoulet
(Main Dish)

INGREDIENTS

1/4 cup salt
6 (8-ounce) duck leg quarters
1 1/2 tablespoons canola oil
4 thick-cut bacon slices, sliced crosswise into (1/2-inch-thick) strips
1 (3/4-pound) boneless leg of lamb, trimmed and cut into (1-inch) cubes
1 1/2 cups chopped onion
1/4 teaspoon freshly ground black pepper
1/4 cup no-salt-added tomato puree
3 garlic cloves, minced
2 cups fat-free, less-sodium chicken broth
2 cups water
4 (15-ounce) cans organic Great Northern beans, drained
8 ounces cooked spicy Italian sausage, diagonally sliced
1/4 cup dry breadcrumbs

DIRECTIONS

Rub salt evenly over duck; cover and refrigerate 30 minutes.

Heat oil in a large Dutch oven over medium heat. Add bacon to pan; cook 7 minutes or until crisp, stirring occasionally. Remove bacon from pan using a slotted spoon; set aside. Increase heat to medium-high. Add lamb to drippings in pan; cook 8 minutes, turning to brown on all sides. Remove lamb from pan, and set aside.

Preheat oven to 300 degrees.

Rinse duck with cold water; pat dry with paper towels. Add half of duck, skin side down, to pan; cook over medium heat 15 minutes or until golden brown. Turn duck over, and cook 10 minutes or until browned and fat under skin is melted. Remove duck from pan. Repeat procedure with remaining duck, reserving 1 tablespoon duck fat; set duck aside. Add onion and pepper to pan; cook 7 minutes or until lightly browned, stirring occasionally. Stir in tomato puree and garlic; cook 1 minute. Return lamb to pan. Nestle duck into lamb mixture; add broth and 2 cups water. Cover and bake at 300 degrees for 2 1/2 hours or until lamb and duck are very tender. Remove duck from pan; let stand until tepid. Remove skin from duck; discard. Cut duck legs in half through the joint. Return duck to lamb mixture. Taste and adjust seasoning, if desired.

Increase oven temperature to 375 degrees.

Stir 2 cans of beans into lamb mixture. Add bacon, sausage, and duck; top mixture with remaining 2 cans of beans. Sprinkle breadcrumbs evenly over top. Cover and cook 1 hour and 10 minutes. Uncover and cook an additional 20 minutes or until browned and bubbly.

Calories: 323 (0.0% from fat). Fat: 14.4g (sat 4.6g,mono 4.4g,poly 1.2g). Protein: 27.1g. Carbohydrate: 20g. Fiber: 7.1g. Cholesterol: 79mg. Iron: 2.9mg. Sodium: 821mg. Calcium: 88mg.

SERVINGS: 12 (serving size: 1 drumstick or thigh and about 3/4 cup bean mixture)

Wine note: Traditionally, a rustic red from the south of France — a wine with the requisite meatiness and earthiness to mirror the duck and beans — is served with cassoulet.

Recipe from Cooking Light, JANUARY 2009.

Seared Mahimahi with Edamame Succotash
(Main Dish with Side)

INGREDIENTS (Succotash)

1 medium red bell pepper
1/4 cup finely chopped green onions
2 teaspoons chopped fresh thyme
2 teaspoons rice wine vinegar
2 teaspoons fresh lime juice
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon ground red pepper
2 garlic cloves, minced
1 1/3 cups frozen corn kernels, thawed
1/2 cup frozen shelled edamame (green soybeans), thawed

INGREDIENTS (Mahimahi)

1 teaspoon olive oil
Cooking spray
4 (6-ounce) mahimahi or other firm white fish fillets
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

DIRECTIONS

Preheat broiler.

To prepare succotash, cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop. Combine pepper, onions, and next 7 ingredients (through garlic), tossing to combine.

Combine corn and beans in a small microwave-safe bowl; cover with water. Microwave at HIGH 2 minutes; drain. Add corn mixture to bell pepper mixture; toss to combine.

To prepare mahimahi, heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle both sides of fish with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with succotash.

Calories: 379 (0.0% from fat). Fat: 9.4g (sat 1.5g,mono 5.5g,poly 1.6g). Protein: 35.8g. Carbohydrate: 41.2g. Fiber: 8g. Cholesterol: 52mg. Iron: 3.7mg. Sodium: 537mg. Calcium: 84mg.

SERVINGS: 4 (serving size: 1 fillet and 1/2 cup succotash)

Using frozen vegetables allows you to measure out precisely what you need.

Recipe from Cooking Light, JANUARY 2009.

Roasted Banana Bars with Browned Butter–Pecan Frosting
(Dessert/Treat)

INGREDIENTS (Bars)

2 cups sliced ripe banana (about 3 medium)
1/3 cup packed dark brown sugar
1 tablespoon butter, chilled and cut into small pieces
9 ounces cake flour (about 2 1/4 cups)
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 cup nonfat buttermilk
1 teaspoon vanilla extract
1/2 cup butter, softened
1 1/4 cups granulated sugar
2 large eggs
Baking spray with flour

INGREDIENTS (Frosting)

1/4 cup butter
2 cups powdered sugar
1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened
1 teaspoon vanilla extract
1/4 cup chopped pecans, toasted

DIRECTIONS

Preheat oven to 400 degrees.

To prepare bars, combine banana, brown sugar, and 1 tablespoon butter in an 8-inch square baking dish. Bake at 400 degrees for 35 minutes, stirring after 17 minutes. Cool slightly.

Reduce the oven temperature to 375 degrees.

Weigh or lightly spoon cake flour into dry measuring cups; level with a knife. Combine 9 ounces (about 2 1/4 cups) flour, soda, and baking powder in a medium bowl. Combine banana mixture, buttermilk, and 1 teaspoon vanilla in another medium bowl. Place 1/2 cup butter and granulated sugar in a large bowl; beat with a mixer at medium speed until well blended. Add eggs to granulated sugar mixture; mix well. Add flour mixture to sugar mixture alternating with banana mixture, beginning and ending with flour mixture.

Pour batter into a 13 x 9–inch baking pan coated with baking spray. Bake at 375 degrees for 20 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack.

To prepare frosting, melt 1/4 cup butter in a small saucepan over medium heat; cook 4 minutes or until lightly browned. Cool slightly. Combine browned butter, powdered sugar, cream cheese, and 1 teaspoon vanilla in a medium bowl; beat with a mixer until smooth. Spread frosting over cooled bars. Sprinkle with pecans.

Calories: 221 (0.0% from fat). Fat: 8.4g (sat 4.7g,mono 2.3g,poly 0.6g). Protein: 2.3g. Carbohydrate: 35.1g. Fiber: 0.6g. Cholesterol: 39mg. Iron: 1mg. Sodium: 117mg. Calcium: 23mg.

SERVINGS: 2 dozen (serving size: 1 bar)

This is a great way to use ripe, speckled bananas.

Recipe from Cooking Light, JANUARY 2009.