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Makes about ¼ cup
Use this seasoning on steak or ribs before grilling to add depth of flavor.
1 Tbsp. freshly ground coffee
1 Tbsp. hot smoked Spanish paprika
2 Tbsp. flaky sea salt
Stir salt, coffee, and paprika in a small bowl to combine.
Recipe by Chris Morocco
Photos by Zach DeSart
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Worth Your Salt
Salt plays a crucial role in hydrating our bodies, but many of us forget to truly up our intake when temperatures rise or training stacks up.
Introducing Real Food as Athletic Fuel, a new monthly column for athletes to get ideas and inspiration around eating to fuel your rides and runs. Opening the doors of &lsquoLentine&rsquos kitchen&rsquo and bringing some creativity to the community table. This series will focus on the fundamental need to nourish and replenish your body.
Salt plays a crucial role in hydrating our bodies, but many of us forget to truly up our intake when temperatures rise or training stacks up.
In 2009, I ran the inaugural Ironman China event on Hainan Island. A typhoon had hit the island in the days prior to the race, leaving a terrific 94% humidity in its wake that hung in the air as the starting gun went off that morning. In the hours to come, the temperatures climbed up into the 30&rsquos (102F degrees), and capable, strong, determined athletes began dropping off the course like flies, covered with crusts of their own salty sweat and discouraged. Cramps, delusions, and heat exhaustion were all to blame. It wasn&rsquot that their training had failed them. It wasn&rsquot that they weren&rsquot drinking, or eating enough, or even that they had the wrong race-day nutrition strategy. And it certainly wasn&rsquot that they weren&rsquot fit enough to complete the course.
So what was to blame? Salt. And not enough of it.
The performance of these athletes could have been saved by a solution as simple as caving into their cravings, and having a few salty pretzels in their pre-race diets. As athletes, unless we&rsquore safeguarding our sodium intake, we won&rsquot have the opportunity to prove our salt on the race course.
Sodium controls the function of every cell in our bodies. It enables electrical signals through our nervous systems (allowing our brains to tell our bodies to leap over that rock, or climb a little faster up that mountain,) and plays a vital role in fluid balance (keeping our bodies hydrated so they can fulfill the tasks our brains ask them to do). Consuming salt and electrolytes in our race day, and pre-race nutrition helps keep the brain sharp and our bodies responding quickly. My colleague at Skratch, Allen Lim, has worked on studies indicating that, over timeover time, we can slowly deplete the total sodium stored in the body as a result of heavy sweating during exercise on a regular basis. This is to say that if we aren&rsquot consuming enough salt in our food when we&rsquore not training, we could be creating a runway for performance disaster.
A balanced body would normally have 1.3 grams of salt per kilogram of body weight for a 70k person (154 pounds). A 20 percent drop, equivalent to about 18 grams of sodium in a person of the same weight can cause some pretty severe fatigue, as well as signs of overtraining and overreaching syndrome. It&rsquos unlikely that most of us would lose this much in a single workout, but over time hard training sessions can stack up. So the athletes at Ironman China may have started hurting their performance in the meals leading up to their big race day. We can all combat these sorts of training and racing pitfalls by eating a little more salt in our diets on a regular basis.
How do you know if you need more salt in your diet?
Nutrition is a bit of science, but it&rsquos also incredibly personal. If you know that you have high blood pressure, or if you feel really bloated when you eat a lot of salt, moderate your intake and pay close attention that you don&rsquot get too much salt in your diet. But, if you know you&rsquore active and sweating a lot, and you&rsquore craving salt, satiate those cravings. This doesn&rsquot necessarily mean you ought to work pretzels or potato chips specifically into your diet (though this does sound like some sort of delicious plan). Instead, keep eating as many whole, natural and unprocessed foods as possible but add a little salt to their preparation with these super-easy to make, flavorful finishing salts.
A couple of notes on the recipes: you&rsquoll see that I suggest using flaky sea salt. I like to use Maldon salt here, available at well stocked grocery stores but you could use anything with big flakes of salt. Sprinkling a bit of citrus salt on your salads, meats, or even your breakfast toast (with avocado) or oatmeal will brighten the dish and make it all taste better, in addition to starting your day off right. I like to use the coffee + paprika salt on meats for the grill, but also on peanut butter sandwiches, stirred into savory oatmeal, and as a surprise addition to chocolate chip cookies.
Employ this smoky, savory salt on meats on the grill, in peanut butter sandwiches, or even as a surprise final addition to chocolate chip cookies.
- 1 Tbsp. freshly ground coffee
- 1 Tbsp. hot smoked Spanish paprika
- 2 Tbsp. flaky sea salt
Stir salt, coffee, and paprika in a small bowl to combine. Makes about ¼ cup finishing salt. Salts keep in an air-tight jar for a couple of months.
Toasted Citrus Salt
This salt can be used anywhere and everywhere. I like it sprinkled on salads, on avocado toast, and in my oatmeal in the morning. I like to use Meyer lemons here, but any citrus in season oranges or limes would be divine as well.
Preheat your oven to oven 225F / 105C. Combine the salt and citrus in a medium bowl and mix well. Really work the zest into the salt, making sure there aren&rsquot any clumps of zest. Spread across a parchment lined baking sheet. Bake for 70 minutes, or until the citrus is completely dried out. Flecks of zest should crumble when pinched between your fingers. Remove from oven and allow to cool a bit. Salts keep in an air-tight jar for a couple of months.
Grilled Steak With Coffee Spice Rub
- ▢ 1 to 1 1/2 tablespoons kosher salt depending on personal preference
- ▢ 1 tablespoon finely ground coffee the more robust the coffee the better
- ▢ 1 tablespoon sweet paprika preferably Spanish or Hungarian
- ▢ 1 teaspoon freshly ground black pepper
- ▢ 1 teaspoon ground cumin
- ▢ 1/4 teaspoon cayenne pepper
- ▢ 2 1/2 pounds skirt steak* or substitute flank steak
- ▢ Extra-virgin olive oil
*What is a good substitution for skirt steak?
Recipe Testers' Reviews
This grilled steak with coffee spice rub was a great way to break in the grill for the year. The amount of coffee spice rub was just right for the meat, and it provided a highly seasoned result that was pretty to look at and really tasty. The coffee provides a deep, pleasantly charred quality that is a really interesting background flavor.
A great treatment for gas-grilled meat, which never really gets that "outside" taste like cooking over a fire does. We used this on flank steak instead of skirt, and the timing worked just fine—like skirt, flank does best on the rare side. I liked that this recipe didn't call for a prolonged period of sitting with the rub on made steak dinner much more doable for a weeknight. Solid recipe!
This was really easy and a nice introduction to something other than just salt and pepper on a steak. I think skirt steak can dry out quickly, so pay close attention to the timing. I checked a corner when I took it off the grill and then again after letting it rest. Keep in mind that more residual cooking takes place than you may realize during the short rest time. I used all the spice rub—I thought I was going to be short, but the oil allows it to cover the steak more completely than if it was a dry rub. I will definitely make this again and plan to try it on other types of steak. It would go well with guacamole, some pico de gallo, and grilled vegetables.
Who doesn't love a good grilled steak recipe? And this is a good one. The coffee spice rub is easy to put together, and we used a bold Colombian dark roast coffee in the rub. Skirt steak is difficult to find where we live, so I used a 1 1/2-kilogram flank steak, which is readily available.
I used the entire rub on the steak, as I coated the pieces generously. The grilling time was 4 minutes on the first side and 3 minutes on the second side for a perfect rare to medium-rare steak. The coffee in the rub gave a depth to the crust. We enjoyed the slight heat from the cayenne and the earthiness of the paprika, but we all found it a touch salty. When I make this rub again, I'll decrease the amount of salt to 1 tablespoon, which I think will make it perfect.
This grilled steak with coffee rub recipe was really tasty, although I have to admit I couldn't get my hands on skirt steak and had to make this with rump instead. If you're in the same boat, worry not! I used about 2 pounds steak, cut into 3 big pieces. The amount of coffee spice rub was perfect for this amount of meat.
It took 5 minutes to get the meat prepped, 25 minutes to let it marinate, and then I heated up the grill. After just under 5 minutes of cooking, the steaks were basically medium-well, so I wish I'd pulled them a minute earlier. I'd never used coffee in a rub before—it gave the steak an interesting texture and helped boost the smokiness, but it was overpowered slightly by the cumin (not a bad thing, in my book—I love cumin).
This grilled steak with coffee rub recipe makes a simple, satisfying spice rub for steak using ingredients that you likely already have in your possession, though I’d use a higher ratio of ground coffee next time to truly advertise it as a coffee rub (only one out of the three of us really detected any coffee). The spice rub mixture sufficiently flavored the steak without overwhelming it.
The recipe is a cinch to make, and you could easily swap other proteins. Finding even 1 pound of skirt steak, let alone for a reasonable price, turned out to be quite the wild-goose (-cow?) chase, but damn it if it wasn’t one heck of a juicy steak in the end. Since I only had 1 1/2 pounds steak, I didn’t use all the rub—I probably had 1 1/2 tablespoons left and felt it was sufficiently seasoned. My grill wasn’t starting, so I used a grill pan, uncovered.
If this grilled steak with coffee rub recipe could have been described with only two words, they would be "ay, caramba!" It had the amazing taste of the spices with an aftertaste of coffee. Delicious!
HUNGRY FOR MORE?
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Mix together the coffee, salt, paprika, chile powder, dark brown sugar, oregano, garlic powder, onion powder, black pepper, coco powder, and coriander in a small bowl to make the rub.
Remove the membrane from the back of the rack, and trim the ribs. Rub each rack liberally with the rub. Wrap ribs in foil or place in a large container and store in the refrigerator over night (optional).
Remove the ribs from the fridge while preparing the smoker. Fire up the smoker to 225°F, adding a few chunks of smoking wood chunks when at temperature. When the wood is producing smoke, place the ribs in the smoker, meat side up, and smoke until the ribs have a slight bend when lifted from one end, about 5-6 hours. If using sauce, brush on the sauce and continue to cook until sauce has caramelized, about 15-20 minutes longer. Remove from the smoker, slice, and serve.
Virtual planets of flavor, with molten cheddar at the core, these bacon-wrapped sliders are inspired by that “internet famous” giant mound o’ meat filled with bacon, wrapped in bacon, and glazed with BBQ sauce. Our mini versions are stuffed with cheddar, wrapped in bacon and glazed, then served in soft slider buns. They’re the bomb.
Instructions: Combine in a jar and shake. I usually make a good amount at once (using ½ cup of the first three and ¼ cup of salt) since we use this often but you can make as little as a few tablespoons. That is all you need for one recipe of the pork.
***Note: You NEED smoked paprika. Regular paprika will not work. It is worth it. Amazon has smoked paprika for a great price and it has so much flavor.
Grilled New York Strip Steak with Coffee Marinade and Rub
While steak is already good enough on its own, especially a cut like the New York strip, there are ways to make it even better if you can believe it. One such way would be with a simple marinade and spice rub combo, imbuing the steak with extra flavor that compliments its already hearty natural taste.
We'll be doing that with a delicious coffee marinade and rub. While you might recoil at the sound of putting coffee on steak, just have faith and follow along with our recipe. We can assure you that the results will be well worth the effort even if you're not a coffee lover.
Before you begin work on this recipe, you'll need to gather a few materials first. These range from ingredients to kitchen utensils and include things like:
New York Strip Steak Recipe
When you've managed to collect everything on the list, you'll be ready to start the recipe itself. For making more than two steaks, simply double the amounts listed in this recipe.
Step 1: Marinade the Steak
Finely mince the garlic and the onion. Over medium heat on the stove, sauté them in a skillet using the butter. Season with a pinch of salt to help the onions release moisture. Once soft and translucent, remove from heat and allow to cool.
In a large plastic bag, combine the onion and garlic with a cup of coffee, the brown sugar, the vinegar, the red pepper flakes, and the Worcestershire sauce plus a tablespoon of salt, then place in your steaks. Remove as much air as possible before sealing the bag and massaging the marinade into the meat.
Place the bag into a bowl or on a sheet tray to catch any leakage, then allow it to sit in the fridge for a minimum of two hours or overnight.
Step 2: Season the Steak
After marinating the meat, remove it from the fridge and pat dry using paper towels, discarding the remaining marinade. Once dried, mix together the remaining salt, pepper, chili powder, mustard powder, garlic powder, ground coffee, paprika, and oregano.
Coat the steaks liberally in olive oil before seasoning with the spice rub, making sure it's coated thoroughly on all sides. Allow it to rest at room temperature for an hour like this to continue developing the flavor and to give it a chance to warm fully before it hits the heat.
Step 3: Prep the Grill
Near the end of the hour you're waiting for the steaks to warm, begin prepping the grill. Start by filling half the grill with charcoal and lighting it, placing on the grate and the lid and giving it a chance to burn hot. Your goal is to create a two zone fire to avoid burning and undercooking the meat at the same time.
It shouldn't take too long to get up to temperature (ten minutes or so), so avoid doing this step too early or you'll risk having your coals burn down to too low a temperature. For an extra dash of smokiness, you could try tossing on some hickory wood chips right before you throw the steaks onto the grill, though this is optional.
Step 4: Grill the Steak
With your grill ready, give the steaks one last pat down with paper towels to dab up any moisture that might have collected while it was warming. Reseason with any remaining spice mix if necessary, then place the steaks onto the hot side of the grill directly over the flames.
Allow the steaks to sear for around two minutes undisturbed, then flip to the other side and repeat for another two minutes. After this initial four minute cook, move the steaks to the "cool" side of the grill not in direct heat. Close the lid and let the steaks cook fully the rest of the way, around five to seven minutes.
Check the temperature around this time and, once it hits somewhere between 115 and 120 degrees Fahrenheit, take them off the grill.
Step 5: Rest the Steak
Once it's off the heat, the steaks need a chance to rest. Tent the meat in aluminum foil and let it sit undisturbed for 15 minutes. This lets the proteins tenderize and the meat juices reabsorb into the steak, not to mention it allows the steaks to fully cook all the way through and reach a final temperature of around 135 degrees.
In the meantime, you can use this resting period to finish up anything else you might be serving alongside your steaks.
Step 6: Serve the Steak
After ample resting time, your steaks are finally ready to eat. Serve them whole or slice them up against the grain into bite sized strips. Sprinkle with a bit of flaky sea salt or a dollop of herb compound butter for some extra flavor, then dig in.
The spiciness of the chili and paprika compliment the bitter coffee flavors perfectly, that tiny hit of sweetness in the marinade helping to balance the flavors. Even the most ardent of coffee haters will be able to appreciate this robustly flavored cut of meat.
Coffee-Paprika Salt - Recipes
GOURMET COFFEE RUB:
SUGAR, SALT, CHILI POWDER, COFFEE, PAPRIKA, CUMIN, TRICALCUIM PHOSPHATE AS ANTI-CAKING AGENT
Colonna Brothers products are available at your local grocery store. If they are not available, please ask your store manager.
Recipe: Coffee-Rubbed Pork Loin
Pork loin grilled with a coffee rub served with a side of squash and garnished with coffee beans.
Marvin Pfeiffer, San Antonio Express-News / Staff Photographer
3 tablespoons finely ground coffee
1 1/2 tablespoons brown sugar
1 tablespoon ground cumin
2 teaspoons garlic powder
Instructions: Prepare the grill to 350 degrees.
For the rub, thoroughly mix together the coffee, paprika, brown sugar, salt, cumin, garlic powder, thyme and pepper. Drizzle olive oil over the roast. Spread the rub on all sides of the roast. Place the roast on an elevated grate over an aluminum roasting pan.
Put 1/2 cup of broth in the bottom of the pan to collect drippings to later mix for a dipping sauce.
Check the meat after 45 minutes and continue to cook, checking in 10-minute increments until the internal temperature reaches 145 degrees. Remove from grill and let sit for 15 minutes.
Carve the meat. Drizzle the slices with pan juices, serving the remaining pan juices on the side.
These comforting make-ahead dishes taste delicious hot from the pot or frozen and reheated, thanks to our pro techniques. Cook once, then pull leftovers out of the freezer for carefree weeknight meals.
Braised Beef Brisket
Pot roast is a comfort food that freezes so well, no one will know you froze and reheated it. Coffee in the dry rub and in the cooking liquid adds deep, full flavor, plus the acidity helps tenderize the meat. Freeze roast for up to 6 weeks.
Work Time: 25 Minutes / Total Time: 4 Hours + Marinating and Resting Times / Servings: 8
1 Tbsp finely ground coffee
1 tsp paprika
1 tsp salt
1/2 tsp black pepper
2 tsp dried thyme
4-5 lb first-cut beef brisket, trimmed
2 Tbsp canola oil
2 lb onions, sliced
2 cloves garlic, halved
1 c beef broth
3/4 c brewed coffee or 1 rounded Tbsp instant coffee dissolved in 3/4 c boiling water
1/2 c pomegranate juice
1 bay leaf
2-4 tsp balsamic vinegar
1. Combine ground coffee, paprika, salt, pepper, and 1 teaspoon thyme. Dry brisket and coat with mixture. Set meat on plate, cover with plastic wrap, and marinate with the dry rub 1 to 4 hours.
2. Heat oven to 300°F.
3. Heat oil in Dutch oven over medium-high heat. Brown brisket on all sides, about 10 minutes. Remove. Cook onions 5 minutes. Add garlic and cook 5 minutes longer.
4. Add broth, liquid coffee, pomegranate juice, bay leaf, and 1 teaspoon thyme. Bring to a simmer, return meat, cover, and put in oven.
5. Cook until meat is fork-tender, 3½ to 4 hours. Transfer brisket to cutting board, tent loosely with foil, and let rest 15 minutes. Cut meat across the grain into 1/2" slices.
6. Remove bay leaf while meat is resting and pour sauce into a container. Skim off fat. Season with salt, pepper, and vinegar, starting with 1/2 teaspoon per cup of sauce. to thicken, if desired, puree 1/2 to 1 cup of the onions and garlic and mix back into the sauce.
7. To serve: Bring sauce to a boil. Moisten pot roast. Pour extra sauce into a bowl to pass separately.
Nutrition (per serving): 421 cal, 53 g pro, 13 g carb, 2 g fiber, 16.5 g fat, 5 g sat fat, 495 mg sodium
Freeze It for Later!
Divide roast and some of the sauce among freezer bags. Pour remaining sauce into a container. Refrigerate. Freeze chilled roast flat on lined baking sheet or in smaller pans to freeze flat. Freeze the sauce in the container. Remove baking sheet or pans and stack frozen packets.
To defrost and reheat, thaw in refrigerator, 12 to 24 hours. Reheat meat and sauce in covered dish at 350°F, 30 to 40 minutes. Add salt, pepper, and vinegar to taste.
Dessert Idea: Fruit with Caramel
Simmer 1/2 cup brown sugar and 3 tablespoons milk until sugar dissolves. Pour over sliced bananas and strawberries.
Quick Turkey Chili
Canned tomatillos work well, and they save peeling and scrubbing away the sticky coating on fresh ones. You'll find them in the canned vegetable or ethnic food aisle. Double this recipe to have it now and later too! Freeze chili for up to 6 weeks.
Work Time: 20 Minutes / Total Time: 35 Minutes / Servings: 4
1 can (11 oz) tomatillos
1½ c reduced-sodium chicken broth
1 tomato, chopped
1/4 c (packed) cilantro leaves
2 tbsp chopped parsley
1 tsp ground cumin
1 lg onion, chopped
1 tbsp minced garlic (about 3 cloves)
1 tbsp canola oil
2 tsp dried oregano
1 lb lean ground turkey (7% fat)
1/4 tsp salt
1. Puree drained tomatillos, broth, tomato, cilantro, parsley, cumin, 1/2 cup of the onion, and 2 teaspoons of the garlic in food processor.
2. Heat oil in large frying pan over medium heat. Add remaining onion and cook until translucent, about 4 minutes. Add oregano and remaining 1 teaspoon garlic and cook, stirring frequently, until onion is soft, about 2 minutes.
3. Add turkey and salt and cook over medium-high heat, breaking up meat, until no longer pink, about 5 minutes.
4. Pour tomatillo mixture into pan and cook until slightly thickened, about 10 minutes. Season to taste with salt and freshly ground black pepper.
5. To serve: Ladle chili over rice or into tortillas. Garnish with more cilantro, if desired, and pass a bottle of hot sauce separately for those who want more heat.
Nutrition (per chili serving): 257 cal, 26 g pro, 14 g carb, 2 g fiber, 11 g fat, 2.5 g sat fat, 465 mg sodium
Freeze It for Later!
Cool chili to room temperature. Ladle into freezer bags and refrigerate. Freeze chilled chili flat on lined baking sheet or in smaller pans so the bags hold their shape and are easy to store. When frozen, remove baking sheet and stack the bags for convenience.
To defrost and reheat, thaw in refrigerator on plate, 12 to 18 hours. Or defrost in bowl of cool water, changing water every 15 minutes. This method should take less than an hour. Reheat defrosted chili in saucepan, covered, just until hot. Don't let it boil. Taste and adjust seasoning with salt and pepper. You might want to add more cumin and oregano too.
Dessert Idea: Quick Sundae
Top mango sorbet with chocolate syrup and scatter with Vanilla Grahams Goldfish.
Hearty Italian Pasta Sauce
When you make this dish, everyone will think an Italian Nonna taught you her secret recipe. Traditionally served on Sundays in Italian-American households, tomato and meat sauce is extra special when it includes sliced sausages and shredded beef. Freezing doesn't dull the full flavor. Freeze sauce for up to 10 weeks.
Work Time: 20 Minutes / Total Time: 2 Hours + 30 Minutes / Servings: 6
1 tbsp olive oil
1 med onion, finely chopped
2 cloves garlic, minced
2 cans (28 oz each) crushed tomatoes in puree
1/2 lb sweet or hot Italian sausage
1/2 lb lean boneless shoulder chuck steak
1/2 tsp dried oregano 1 bay leaf
1/4 tsp salt
1. Heat oil in Dutch oven over medium heat. Add onion and cook, stirring, 3 minutes. Add garlic, reduce heat, and cook, stirring occasionally, until onion is translucent, about 3 minutes.
2. Add tomatoes (with puree). Reduce heat and simmer sauce, uncovered, 20 minutes.
3. Rinse medium frying pan in cold water and shake out excess water but do not dry pan. Set moist pan over medium-high heat and add sausage. Cook, turning until browned on all sides, 8 to 10 minutes. Add sausage to simmering sauce. Return pan to heat.
4. Brown steak in frying pan, 8 to 10 minutes, and add to sauce. Add oregano, bay leaf, and salt. Cover, reduce heat to low, and simmer sauce until beef falls apart when pulled with a fork, about 2 hours. Remove meat to plate and use 2 forks to shred. Remove and slice sausage. Return meats to sauce. Remove bay leaf. Season sauce to taste with salt and pepper.
5. To serve: Prepare 12 ounces spaghetti per package directions. Reheat sauce. Top pasta with sauce.
Nutrition (per sauce serving): 228 cal, 19 g pro, 20 g carb, 5 g fiber, 8 g fat, 2.5 g sat fat, 986 mg sodium
Freeze It for Later!
Cool to room temperature. Put into zip-top freezer bags and refrigerate to chill. Freeze chilled sauce flat on baking sheet lined with wax paper or in smaller lined pans if more convenient. Remove sheet or pans and arrange your neat, solid bags in the freezer.
To defrost and serve, thaw sauce on a plate in the refrigerator for 8 to 16 hours, depending on quantity. Reheat in a saucepan, uncovered, adding 1/4 cup or so of water if the sauce is too thick.
Dessert Idea: Fondue
Stir 3/4 c chocolate chips, 2 Tbsp milk, 1 Tbsp corn syrup, 1½ Tbsp butter, and a pinch of salt over medium-low heat until smooth. Add 3/4 tsp vanilla. Serve with fruit.
Chicken and Chickpea Stew
Between a soup and a stew, this is a hearty, satisfying dish with lots of luscious juices. Freezing just enhances the paprika, but when reheating, taste and add a little extra red pepper if you like. Freeze stew for up to 2 months.
Work Time: 20 Minutes / Total Time: 1 Hour + 10 Minutes / Servings: 4
4 bone-in skinless chicken thighs (about 1 lb)
3 c reduced-sodium chicken broth
1 c water
1 lg onion, chopped
1 carrot, chopped
1 rib celery, sliced
2 cloves garlic, minced
1 can (15 oz) chickpeas, rinsed
6 fresh plum tomatoes or 1 c canned, chopped
1 tsp smoked or plain paprika
1/8 tsp red-pepper flakes
1 oz prosciutto, finely chopped
2 tbsp chopped parsley (optional)
1. Combine chicken, broth, and water in small Dutch oven. Bring just to a boil over medium-high heat, reduce heat, and simmer until chicken is done, about 35 minutes. Remove thighs to a plate and strain liquid into bowl.
2. Allow liquid to settle, and skim off any fat from the surface. When chicken is cool enough to handle, pull meat from bones.
3. Return broth to cooking pot. Add onion, carrot, celery, garlic, chickpeas, tomatoes, paprika, and red-pepper flakes. Bring just to a boil, immediately reduce heat, and simmer until vegetables are crisp-tender, about 15 minutes.
4. To serve: Add chicken and prosciutto and cook until they are heated through and vegetables are tender, about 10 minutes. Season to taste with salt and pepper. Sprinkle with parsley, if using, before serving.
Nutrition (per serving): 297 cal, 26 g pro, 30 g carb, 6 g fiber, 8.5 g fat, 2 g sat fat, 782 mg sodium
Freeze It for Later!
Cool to room temperature. Mix in chicken and prosciutto. Ladle into zip-top freezer bags and refrigerate to chill. Freeze chilled stew flat on wax paper-lined baking sheet or in smaller lined pans. Remove sheet or pans and stack solid bags.
To defrost and serve, thaw stew on plate in refrigerator, 6 to 8 hours. In saucepan, heat, covered, over medium heat. Taste and adjust seasoning with salt and pepper if necessary. Serve topped with chopped parsley, if desired.
Dessert Idea: Fruit with Cinnamon
Bring 1 cup water and 1/2 cup sugar to a boil. Stir in 1/4 teaspoon cinnamon. Let cool and pour over sliced oranges and halved red grapes.
Dana Jacobi, author of Amazing Soy and other cookbooks, writes 'Something Different,' a weekly column on healthy eating that appears in newspapers nationally.