The Calorie Cook

Fresh Tomato Sauce

Tomato Sauce: Fresh


Ingredients
1 tomato
1 clove of garlic
1 tbsp of basil
1 tbsp of veg. oil



Methodology

1. Fill a large pot with lightly salted water and bring to a rolling boil over high heat.
2. Coarsely chop the tomato and transfer to a small bowl. Sprinkle the tomato chunks with basil, olive oil, and salt. Set aside.
3. Once the water is boiling, stir in the rigatoni, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, about 12 minutes. 
4. Drain well in a colander, and then return the pasta to the pot.
5. Pour the tomato mixture over the pasta and toss to mix.

Caprese Salad

Caprese Salad

  • Ingredients
  • 2 cups balsamic vinegar
  • 3 whole tomatoes (ripe, sliced thick)
  • 12 ozs mozzarella cheese (weight, sliced thick)
  • 1 leaf fresh basil leaves
  • olive oil (drizzling)
  • kosher salt
  • black pepper



Methodology
In a small saucepan, bring balsamic vinegar to a boil over medium-low heat. Cook for 10 to 20 minutes, or until balsamic has reduced to a thicker glaze. Remove from heat and transfer to a bowl or cruet. Allow to cool.
When you're ready to serve, arrange tomato and mozzarella slices on a platter. Arrange basil leaves between the slices. Drizzle olive oil over the top of the salad, getting a little bit on each slice. Do the same with the balsamic reduction, making designs if you want. Store extra balsamic reduction in fridge for a later use.
End with a sprinkling of kosher salt and black pepper. Serve as a lunch, with crusty bread. Or serve alongside a beef main course for dinner.

Pork Chops: Asian Style

Asian Style Pork Chops

  • Ingredients for 4 portions
  • 5 tbsps soy sauce
  • 2 tbsps hoisin sauce
  • 2 cloves crushed garlic
  • 1 tbsp honey
  • 1 tbsp sugar
  • center cut pork chops (trimmed)







Methodology

Stir together soy sauce, hoisin sauce, garlic, honey, and sugar. Add pork chops, turning to coat. Cover with plastic wrap, and marinate in the refrigerator for at least 1 hour and up to 24 hours.

Preheat broiler. Remove pork chops from marinade and arrange on a baking sheet; reserve marinade. Place pork chops under broiler, and cook 4 minutes, rotating pan once. Remove from broiler. Turn chops and spoon some of the reserved marinade over the tops. Return to broiler, and cook until just done, 4 to 7 minutes more.






Salad: Mexican Style

Mexican Style Salad


  • Ingredients for 4 servings
  • cooked chicken breasts
  • 1 earn of corn
  • 1 head romaine lettuce
  • 2 oz arugula
  • 2 oz queso fresco
  • 4 oz cherry tomatoes
  • scallions
  • 1 bunch cilantro
  • lime
  • 1 tbsp of dijon mustard
  • 2 teaspoons of agave nectar
  • radishes
  • 2 tbsp of oil.












Methodology

While the chicken cooks and cools, wash and dry the fresh produce. Cut the radishes into wedges and place them in a bowl of cold water. Cut the cherry tomatoes into quarters. Thinly slice the scallions. Roughly chop the cilantro. Peel off the husks and remove the silks from the corn. Using a knife in a sawing motion, cut the kernels off the cob. Chop the romaine lettuce into small, bite-sized pieces.

In a small bowl, combine the juice of the whole lime, mustard, nectar, and about 2 tablespoons of olive oil.Whisk until blended and season with salt and pepper to taste.

Chop the cooled chicken into bite-sized pieces. Add the chopped chicken to a large bowl along with the radishes, cherry tomatoes, cilantro, corn, romaine lettuce, and arugula. Add some of the dressing (you may not need all of it) and toss to coat. Season with salt and pepper to taste.

Divide among bowls and garnish with Queso Fresco.

Mustard Chicken with herbs




  • Ingredients for four servings
  • 4  boneless skinless chicken breasts
  • 1 tbsp of veg. oil (or any flavorless light oil)
  • 1 teaspoon of salt
  • 1 teaspoon of ground black pepper
  • 1/2 cup of chicken stock (low sodium)
  • 1/3 cup of skim milk
  • 1 tablespoon of dijon mustard (or any other spicy mustard)
  • 3 tablespoons of fresh chopped tarragon.
  • 1 tbsp of chopped parsely to finish/garnish
  • 1 lb of asparagus.





Methodology
1. Season you chicken breasts with salt and pepper.
2. Get you pan preheated on high heat with the oil in it. 
3. Sear the chicken on one side without touching it for three minutes.
4. Lower the heat to medium-low, and flip the chicken.
5. cook for another 5 minutes on medium low. Add more oil if you need to.
6. Remove your chicken to the plate.
7. Add the chicken stock and milk to the pan
8. Add the herbs and mustard. 
9. Reduce until desired consistency
10. Blanch asparagas
11. Serve

Cucumber Yogurt Salad: Indian Style

Cucumber Yogurt Salad: Indian Style


Ingredients
2 cups Greek Yogurt
2 cups grated cucumber. (don't peel or seed)
1 clove garlic, minced
4 sprigs fresh mint, leaves only, minced finely
1 teaspoon kosher salt
2 tablespoons golden raisins
1 teaspoon of black pepper

1/2 cup of chopped dill
1/2 cups of crumbled feta
Chopped cucumber: 1 cup
1 teaspoon of cumin
1 teaspoon of coriander

Method
Whisk the yogurt until smooth. Add the rest of the ingredients, plus a little freshly ground black pepper if you like. Stir, chill, and serve.

Pecan Blondies

Pecan Blondies

Ingredients
(4 oz) 8 tablespoons unsalted butter, melted
1/2 cup packed light brown sugar
1/3 cup granulated sugar
1 large egg
1 teaspoon vanilla extract
1 cup whole wheat flour
1 teaspoon salt
3/4 cup semisweet chocolate chips, best quality such as Guittard or Ghirardelli
1/2 cup chopped pecans

Methodology
1. Preheat oven to 350 degrees. Spray an 8-inch square baking pan with non-stick cooking spray, then line the pan with an 8×11-inch piece of parchment paper, leaving a 2-inch overhang on two sides. Spray the paper with non-stick cooking spray.
2. In a large bowl, beat melted butter with sugars until well combined, about 2 minutes. Beat in egg and vanilla. On low speed, mix in flour and salt until just blended. Gently stir in chocolate chips and nuts. Transfer batter to prepared pan.
3. Bake 25-30 minutes, until top is lightly golden and toothpick inserted into middle comes out clean (ignore any melted chocolate). Set pan on a wire rack and let cool completely. Using the parchment overhang, lift blondie cake from the pan and transfer to a cutting board; cut into 16 squares.

Roasted Tomato Soup

Roasted Tomato Soup

Ingredients:
4 1/2 cups of mixed colored cherry tomatoes, halved.
2 teaspoons of smoked salt.
2 teaspoons of cracked black pepper
3 teaspoons of fruity olive oil.
1 cup of finely diced onion
3 garlic cloves, sliced thinly.
1 1/2 of smoked paprika
1 cup of vegetable stock (chicken stock)
4 teaspoons of creme fraiche
4 teaspoons of chopped parsley.
1/4 cup of basil.



Method
1. Preheat your oven to 425.
2. Lightly grease a casserole dish, and place the tomatoes, salt, pepper, basil, and 1 teaspoon of olive oil in it.
3. Mix everything in the casserole dish until it is incorporated thoroughly.
4. Put in the oven for 40 minutes.
5. Place a small skillet on low heat with the remaining olive oil with the thinly sliced garlic cloves, and the paprika. Cook until fragrant.
6. Drain everything in your skillet into a blender.
7. Without cleaning out your pan, add your onions, and cook until translucent.
8. Blend your roasted tomatoes with the garlic oil, and the onions.
9. To serve, place a teaspoon of Creme Fraiche in the bottom of a bowl. Ladel in the hot soup, then place the parsley on top

Very delicious Roasted Tomato Soup. Try!

Til Next Time,
Daniel

Chicken Fingers

Oven Fried Chicken Fingers


Ingredients
1 cup of italian style bread crumbs
1 1/4 lbs of chicken tenders
1/2  cup of parmigiano reggiano
1 egg
1/8 cups of milk
1 tsp dried thyme
1 tsp dried rosemary
1 tsp granulated garlic
1 tsp granulated onion

1.Whisk together the milk and eggs
2. Whisk together the bread crumbs, cheese, and the spices.
3. Dip the chicken tenders in the egg/milk mixture, then to the bread crumbs
4. Put on a lightly greased wire rack on top of a foil lined baking sheet.
5. Preheat the oven to 450 degrees. 
6. Place the prepared chicken on the wire rack and bake for 25-30 minutes, until cooked through and crispy.
7. Enjoy


Steamed Edamame


Steamed Edamame
Ingredients
1 bag whole edamame pods, defrosted
2 teaspoons of Salt

Directions
Boil the Edamame in salted boiling water for about 5 minutes. 
Drain and Serve. 

In East Asia, the soybean has been used for over two thousand years as a major source of protein. Edamame is consumed as a snack, a vegetable dish, used in soups or processed into sweets. As a snack, the pods are lightly boiled in salted water, and then the seeds are squeezed directly from the pods into the mouth with the fingers.


Peanut butter and celery Shooters


Peanut Butter and Celery Shooters

Peanut Butter and Celery Shooters

Ingredients:
Celery
Peanut Butter
Almonds
Rasins

Method
 Try loading a few celery sticks with 1 tablespoon of any nut butter topped with a few whole almonds or raisins. Chop some almonds and fold it into the peanut butter, if you don't like the raw almonds. If you don't like Celery, use an apple with its center scooped out. Put the peanut butter filling in there. This a very low calorie snack with a very high protein count. Now go fucking cook!

Til Next Time,
Daniel

-Daniel
Til Next 

Roasted Veg Ratatouille

Roasted Vegetable Ratatouille


Ingredients

  • eggplants
  • yellow onions
  • bell peppers
  • zucchini
  • tomatoes
  • 13/4 tbsps olive oil
  • 31/2 cloves garlic
  • bay leaf
  • 31/2 sprigs thyme
  • 1/4 cup basil
  • pepper
  • salt
  • opt. White Wine









Method
Peel the eggplants, if desired, and chop them into bite-sized cubes. Transfer them to a strainer set over a bowl and toss with a tablespoon of salt. Let the eggplant sit while you prepare the rest of the ingredients.
Dice the onions and roughly chop the peppers, zucchinis, and tomatoes into bite-sized pieces. Mince the garlic. The vegetables will be cooked in batches, so keep each one in a separate bowl.
Warm a teaspoon of olive oil in a large (at least 5 1/2 quart) Dutch oven or pot over medium-high heat. Add the onions and a generous pinch of salt. Sauté until the onions have softened and are just beginning to brown, about 10 minutes. Add the peppers and continue cooking until the peppers have also softened, about another 5 minutes. Transfer the onions and peppers to a clean bowl.
Add another teaspoon of oil to the pot and sauté the zucchini with a generous pinch of salt until the zucchini has softened and is beginning to brown, about 5 minutes. Transfer the zucchini to the bowl with the onions and peppers.
Rinse the eggplant under running water and squeeze the cubes gently with your hands to remove as much moisture as possible. Warm two teaspoons of oil in the pan and sauté the eggplant until it has softened and has begun to turn translucent, about 10 minutes. Transfer the eggplant to the bowl with the other vegetables.
During cooking, a brown glaze will gradually build on the bottom of the pan. If it looks like this glaze is beginning to turn black and burn, turn down the heat to medium. You can also dissolve the glaze between batches by pouring 1/4 cup of water or wine into the pan and scraping up the glaze. Pour the deglazing liquid into the bowl with the vegetables.
Warm another teaspoon of olive oil in the pan and sauté the garlic until it is fragrant and just starting to turn golden, about 1 minute. Add the tomatoes, bay leaf, whole sprigs of thyme. As the tomato juices begin to bubble, scrape up the brown glaze on the bottom of the pan.
Add all of the vegetables back into the pan and stir until everything is evenly mixed. Bring the stew to a simmer, then turn down the heat to low. Stirring occasionally, simmer for at least 20 minutes or up to 1 1/2 hours. Shorter cooking time will leave the vegetables in larger, more distinct pieces; longer cooking times will break the vegetables down into a silky stew.
Remove the bay leaf and thyme sprigs. Just before taking the ratatouille off the heat, stir in the basil. Sprinkle the extra basil and a glug of good olive oil over each bowl as you serve.
Leftovers can be refrigerated for a week or frozen for up to three months. Ratatouille is often better the second day, and it can be eaten cold, room temperature, or warmed.

NOW FUC#$@## Cook

Til Next Time,
Daniel
Follow me +Daniel Kim 

Asian Chicken Wings

Asian Chicken wings with Dipping sauce




Wings
2 tbsp of veg oil
30-40 chicken wings
2 tablespoon of smoked salt
2 teaspoon of finely ground black peppers

Sauce
1 cup water
1/2 cup Rice Wine Vinegar
1 cup ginger
2 to 3 minced garlic cloves
2 to 3 tablespoons honey
1/3 cup brown sugar
2 tablespoons Thai Sweet Chili Sauce
1 tablespoon Chile Garlic Sauce
2 tablespoons of Soy Sauce
1 stalk of chopped green onions

Method
Line 2 baking sheets with Aluminum Foil and Wire Rack. Preheat your oven to 450 degrees Fahrenheit. Drizzle Chicken with oil. Place you chicken on the wire rack, that bake fore twenty to thirty minutes, until cooked through and crispy.

Grate your ginger and garlic with a microplane into a bowl. Add the water, vinegar, honey, sugar, the sauces, and the chopped green onions. 

Instead of tossing the sauce, I like to serve the wings with like a "dipping" sauce, which makes you fingers clean.

I prefer dipping my wings, but if you would like, you can put the sauce in a sauce pan and simmer until it has reduced significantly on low heat until it is syrupy. Then coat chicken.

Til Next Time,
Daniel

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Oven Fried Green Tomatoes

Oven Fried Crispy Green Tomatoes

Ingredients
1/2 cups of coarse ground cornmeal
1/2 cups of Panko Bread Crumbs
1 tsp of black pepper
1 tsp of garlic powder
1 tsp of onion powder
1 tsp of smoked paprika
1 tsp of kosher salt
5 medium green tomatoes (sliced 1/2 inch thick)

Equipment
Baking Rack
Foiled Sheet Pan
Oven

Method


Preheat oven to 325 degrees F (165 degrees C). Lightly grease a medium baking sheet.
In a small bowl, mix the cornmeal, dill, salt, and pepper. Dip tomato slices into the mixture, coating both sides. Arrange coated slices in a single layer on a medium baking sheet.
Bake 45 minutes in the preheated oven, until crisp and golden brown.

Only 100 Calories, compared to the Deep Fried Version, which is 400 Calories. You should really fucking make this. Now go fucking Cook

'Til Next Time

-Daniel.
Follow me +Daniel Kim 




WildRice and Chicken Casserole


Chicken and Wild Rice Casserole
ingredients

  • 4 ozs long grain and wild rice mix
  • 103/4 ozs condensed reduced fat reduced sodium cream of mushroom soup(undiluted)
  • 1/4 cup dry white wine (chicken broth)
  • cooking spray
  • 1/2 cup sliced mushrooms
  • 1/2 cup green onions (sliced)
  • 4 cups chicken breast (chopped cooked)
  • 2 tbsps fresh parsley (chopped)
  • 1/4 tsp salt
  • 2 ozs pimiento (diced, drained)

Method

  1. Preheat oven to 350°.
  2. Cook rice according to package directions, omitting seasoning packet. Combine soup and wine in a saucepan; cook over medium heat until heated.
  3. Coat a small skillet with cooking spray; place over medium heat until hot. Add mushrooms and onions; sauté 2 to 3 minutes or until tender.
  4. Combine rice, soup mixture, mushroom mixture, chicken, and remaining ingredients, stirring well. Spoon mixture into a 1 1/2-quart baking dish coated with cooking spray. Bake at 350° for 15 minutes or until thoroughly heated. Serve immediately.





Very delicious, and only 90 calories. Now Go Fucking Cook!

'Til Next Time

-Daniel.
Follow me +Daniel Kim