CHARLESTON, W.Va. -- It's the mid-week lull between Christmas and New Year's Eve. We've consumed the last of the holiday leftovers in some form or other, but company still lingers -- and they expect to be fed. 

After a gluttonous week of comfort food, usually featuring ham and turkey, I'm ready to spice things up a bit with some ethnic flavors. Nothing difficult or time-consuming. Mexican food always sounds good -- how about chiles rellenos casserole?  The flavors of Jamaican chicken stew seasoned with curry, allspice and red pepper offer a fragrant change of pace.

If there's any shrimp in the freezer, whip up Greek shrimp scampi. The rest of the ingredients are pantry staples.

Meatballs simmered in the chicken broth of Italian wedding soup make a simple supper with a green salad and artisan bread to soak up the broth remaining in the bottom of the soup bowl.

I read a great tip on how to speed up the labor-intensive tiny meatball-making process. Shape the meatball mixture into a rope-like shape, then cut off 3/4-inch segments. Roll the segments on the counter to form balls. The recipe says to cook the meatballs in the broth, but I baked them first in a 350-degree oven for about 20 minutes.

I also boiled the pasta separately according to package directions before adding it the soup just before serving.

This is not Julia Child's beef bourguignon, but it's a simplified version that tastes pretty close, especially if served the day after it's made. The stew flavors really blend and intensify after they've been chilled, then reheated. It's important not to crowd the beef when browning, so cook it in batches. This is not the step on which to take a shortcut.

To find some flavorful favorites for this column, I pulled out my battered recipe album, (I think it's supposed to be a photo album) into which I've inserted recipes I've clipped and tried through the years. The book holds family favorites, many of which have come from the pages of Cooking Light magazine, so several of today's recipes have the added advantage of being fairly light.

And who can't use a few light recipes after all the cookies and candies, Chex mix and endless creamy dips served at holiday gatherings?

Reach Julie Robinson at jul...@wvgazette.com or 304-348-1230.

 

Chiles Rellenos Casserole

Yield:  6 servings (serving size: 1 (3 1/2-inch) square)

1/2   pound ground chicken or lean ground beef

1   cup chopped onion

1 3/4   teaspoons ground cumin

1 1/2   teaspoons dried oregano

1/2   teaspoon garlic powder

1/4   teaspoon salt

1/4   teaspoon pepper

1   (16-ounce) can fat-free refried beans

2   (4-ounce) cans whole green chiles, drained and cut lengthwise into quarters

1   cup (4 ounces) pre-shredded colby-Jack cheese

1   cup frozen whole kernel corn, thawed and drained

1/3   cup all-purpose flour

1/4   teaspoon salt

1 1/3   cups skim milk

1/8   teaspoon hot sauce

2   eggs, lightly beaten

2   egg whites

COOK chicken or ground beef and onion in a nonstick skillet over medium-high heat until browned, stirring to crumble. Combine chicken/meat mixture, cumin, and next 5 ingredients in a bowl. Stir well, and set aside.

ARRANGE half of green chile strips in an 11- x 7-inch baking dish; top with half of cheese. Spoon mounds of bean mixture onto cheese, and spread gently, leaving a 1/4-inch border around edge of dish; top with corn. Arrange remaining chile strips over corn; top with remaining cheese. Set aside.

COMBINE flour and salt in a bowl; gradually add milk and hot sauce, stirring with a wire whisk until blended. Stir in eggs and egg whites; pour over casserole. Bake at 350 degrees for 1 hour and 5 minutes or until set; let stand 5 minutes.

Nutritional information: Cal 292 (29% from fat); Fat 9.5g; Iron 3.7mg; Chol 118mg; Calc 242mg; Carb 29.3g; Sodium 640mg; Protein 23.3g; Fiber 5.2g

Source: Cooking Light

Jamaican Chicken Stew

Yield:  4 servings (serving size: 1 1/2 cups stew and 3/4 cup rice)

1   cup uncooked long-grain rice

2   teaspoons olive oil

1   cup chopped onion

1 1/2   teaspoons bottled minced garlic

1   pound skinned, boned chicken breast, cut into bite-size pieces

1   teaspoon curry powder

1   teaspoon dried thyme

1/2   teaspoon ground allspice

1/2   teaspoon crushed red pepper

1/2   teaspoon cracked black pepper

1/4   cup dry red wine

2   tablespoons capers

1   (15-ounce) can black beans, rinsed and drained

1   (14.5-ounce) can diced tomatoes, undrained

PREPARE rice according to package directions, omitting salt and fat.

WHILE rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Combine chicken and the next 5 ingredients (chicken through black pepper) in a bowl. Add chicken mixture to pan; sauté 4 minutes. Stir in wine, capers, beans and tomatoes. Cover, reduce heat, and simmer 10 minutes or until tender. Serve over rice.

Nutritional information: Cal 465; Fat 5g; Iron 6mg; Chol 66mg; Cal 101mg; Carb 66g; Sodium 799mg; Protein 38.5g; Fiber 5.9g

Source: Cooking Light, 2000

Greek-Style Scampi

Yield:  4 servings

6   ounces uncooked angel hair pasta

1   teaspoon olive oil

1/2   cup chopped green bell pepper

2   teaspoons bottled minced garlic

1   (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained

1/8   teaspoon black pepper

1   pound peeled and deveined medium shrimp

1/8   teaspoon ground red pepper

6   tablespoons (about 1 1/2 ounces) crumbled feta cheese.

COOK pasta according to package directions, omitting salt and fat. Drain and keep warm.

HEAT oil in a large nonstick skillet over medium-high heat. Add green bell pepper to pan; sauté 1 minute. Add garlic and tomatoes; cook 1 minute. Add black pepper and shrimp; cover and cook 3 minutes or until shrimp are done. Stir in red pepper; remove from heat.

PLACE 1 cup pasta on each of 4 plates. Top each serving with 1 cup shrimp mixture and 1 1/2 tablespoons cheese.

Nutritional information: Cal 379; Fat 8.5g; Iron 4.1mg; Chol 185mg; Calc 656mg; Carb 43.3g; Sodium 139mg; Protein 31.7g; Fiber 2.6g

SOURCE: Cooking Light, 2008

Italian Wedding Soup

1   pound ground chicken

2   eggs, beaten

1/4   cup dried bread crumbs

2   tablespoons grated Parmesan cheese

1   teaspoon dried basil

1   teaspoon oregano

3   tablespoons minced onion

Salt and pepper

2 1/2   quarts chicken broth

Juice of half a lemon

2   cups spinach - packed, rinsed and thinly sliced

1   cup orzo pasta

3/4   cup shredded carrots

COMBINE the beef, egg, bread crumbs, cheese, basil, oregano, onion, salt and pepper in a medium bowl. Shape mixture into 3/4-inch balls and set aside.

HEAT chicken broth in a large soup pot to boiling; stir in the spinach, pasta, carrot and meatballs. Return to boil; reduce heat to medium. Cook, stirring frequently, at a slow boil for 10 minutes or until pasta is al dente, and meatballs are no longer pink inside.

SERVE hot with Parmesan cheese sprinkled on top.

Beef Bourguignon

Yield:  8 servings

2 1/2   cups Cabernet Sauvignon or other dry red wine

2   cups beef broth

2   tablespoons fresh rosemary leaves

3   tablespoons minced garlic

4   pounds boneless beef chuck roast, cut into 2

6   ounces thick-sliced bacon, cut into 1/2

2   cups beef broth

1/4   cup olive oil

1   8-ounce package small button mushrooms, halved

1 1/2   teaspoons salt, divided

1   16-ounce package frozen pearl onions, thawed and drained

5   carrots, peeled and cut into 2

3   tablespoons cornstarch

1/4   cup water

Salt and pepper to taste

Minced fresh flat-leaf parsley

COMBINE first 4 ingredients in a large zip-top freezer bag. Add beef, and seal bag; refrigerate overnight. Drain meat and aromatics, reserving liquid. Pat meat dry with paper towels.

COOK bacon in a large Dutch oven over medium heat 8 minutes or until crisp. Drain bacon on paper towels, and set aside; reserve drippings in pan.

ADD meat to Dutch oven in 3 batches, and cook without crowding meat 10 to 15 minutes per batch or until well browned; set aside. Pour off any remaining bacon drippings; return browned meat and reserved marinade to Dutch oven, and add 2 cups broth. Bring mixture to a boil; reduce heat, and simmer, partially covered, 2 hours and 45 minutes or until meat is tender.

MEANWHILE, heat 2 tablespoons oil in a large nonstick skillet over medium-high heat until hot. Add mushrooms and 1/4 teaspoon salt; cook 12 to 15 minutes or until browned, stirring after 10 minutes. Set mushrooms aside. Heat remaining 2 tablespoons oil in same skillet; add onions, carrots, and 1/4 teaspoon salt, and cook 10 minutes or until golden brown, stirring often. Add mushrooms, onions, and carrots to meat in Dutch oven. Stir in 1 teaspoon salt. Continue simmering stew 15 minutes or until vegetables are tender.

COMBINE cornstarch and water; stir into stew, and cook 3 to 5 minutes or until thickened. Add salt and pepper to taste. Sprinkle with bacon and parsley before serving.

SOUCE: Oxmoor House, JUNE 2007