[Kitchen Witch]

Catalan Tomato Bread
This recipe serves: 8

[Ingredients]
8 French bread slices, cut sharply on the diagonal into 1/2" thick slices
4 cloves garlic, cut in half widthwise
1 large very ripe tomato, cut into 8 slices
a cruet of extra virgin olive oil (preferably Spanish)
a small bowl of coarse sea salt
a small bowl of freshly ground black pepper


[Cooking Instructions]
1. Preheat the grill to medium-high. Grill the bread slices until crisp and nicely browned, 2 to 4 minutes per side.

2. Rub each slice of bread with the cut garlic, then with the cut tomato. The idea is to apply a thin film of tomato on the bread. Lightly drizzle each slice with olive oil and sprinkle with salt and pepper. Serve immediately.

Serving Size: 1 piece
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 73 Carbohydrate 12 g
Fat 2 g Fiber 1 g
Protein 2 g Saturated Fat 0 g
Sodium 219 mg


Barley, Mushroom and Winter Squash Risotto
This recipe serves:

[Ingredients]
1 large acorn or butternut squash, halved and seeded (about 1 1/2 pounds)
3 1/2 cups light vegetable stock or water
1 tablespoon ground turmeric
2 tablespoons extra virgin olive oil
2 cloves garlic, finely minced
1 red onion, peeled, ends removed and diced
1 pound chantarelles or portobello mushrooms, sliced
1 cup barley
salt to taste
freshly ground black pepper
1/4 cup snipped, fresh chives
1/2 cup freshly grated Parmesan cheese


[Cooking Instructions]
1. Preheat your oven to 400°F. Place the squash, cut surface down, in an oven proof baking dish. Place on the lower rack of the oven and cook until tender, about 1 hour. Remove from the oven, scoop out the flesh in tablespoon size pieces from the skin and reserve.

2. Meanwhile, place the barley in a fine strainer and rinse under cold running water to remove any residue of the bitter husks. Drain thoroughly.

3. In a small saucepan, bring the stock or water to a boil and add the turmeric. Keep the seasoned stock hot over low heat.

4. Heat the olive oil in a large, non-stick skillet over medium heat. Add the garlic and onion and cook until tender, about 5 minutes. Add the mushrooms and cook until tender and slightly browned, about 10 minutes. Add the barley cooking until the grains are hot, about 3 minutes.

5. Add 1 cup of hot stock and cook until just about all of the liquid has been absorbed. Season lightly with salt and pepper. Continue to add the stock 1 cup at a time, letting the barley absorb the stock before adding more. The barley is cooked when the grains are al dente, tender yet still with a resilient bite, about 20 to 25 minutes total.

6. Stir in the squash chunks just to reheat without crushing. Remove from the heat. Stir in half of the chives and Parmesan cheese. Adjust the seasonings one last time as necessary.

7. Spoon the risotto into warm rimmed soup plates. Garnish with the remaining chives and Parmesan cheese.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 208 Carbohydrate 38 g
Fat 5 g Fiber 9 g
Protein 8 g Saturated Fat 1 g
Sodium 487 mg


Grilled Tandoori Chicken
This recipe serves: 4

[Ingredients]
16 bamboo skewers

For the tandoori marinade:
1 teaspoon paprika
1 teaspoon turmeric
1/4 cup fresh lemon juice
1/2 cup non-fat, plain yogurt
2 large cloves garlic
1 tablespoon grated, fresh ginger root
1/2 teaspoon ground coriander seeds
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper

1 pound boneless, skinless chicken breasts


For the yogurt sauce:
1/2 cup non-fat, plain yogurt
1 tablespoon fresh lemon juice
1/4 teaspoon cayenne pepper
1 tablespoon chopped cilantro leaves


[Cooking Instructions]
1. Soak the skewers in water for at least 30 minutes or overnight.

2. Mix all of the ingredients for the marinade together and set aside.

3. Cut the chicken into 16 1-inch strips. Add the chicken to the marinade and coat it well. Cover and refrigerate for 20 minutes.

4. Meanwhile, preheat the grill and make the sauce. Combine all of the ingredients for the yogurt sauce, spoon it into a serving bowl and let stand at room temperature while you cook the chicken.

5. Skewer each piece of chicken with one of the skewers. Place the chicken on the grill and cook for about 2 minutes on each side, until the chicken is cooked through. Serve the chicken with the yogurt sauce.

Serving Size: 4 skewers
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 165 Carbohydrate 9 g
Fat 2 g Fiber 1 g
Protein 29 g Saturated Fat 0 g
Sodium 227 mg


Steak Teriyaki
This recipe serves:

[Ingredients]
2/3 cup soy sauce
1/4 cup mirin
1/4 cup rice vinegar
1/4 cup sugar
1 tablespoon freshly grated ginger
2 cloves garlic, minced
2/3 cup beer
2 pounds London broil


[Cooking Instructions]
1. For the teriyaki marinade, combine the soy sauce, mirin, vinegar, sugar, ginger, garlic and beer in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.

2. Marinate the London broil in the teriyaki marinade, cover and refrigerate for at least 20 minutes or up to 8 hours.

3. Preheat the grill.

4. Grill the steak on each side until it is cooked through, about 4 to 8 minutes per side, depending on the desired doneness and thickness of the steak.

Serving Size: about 1/3 pound
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 240 Carbohydrate 10 g
Fat 7 g Fiber 0 g
Protein 60 g Saturated Fat 3 g
Sodium 584 mg