This Year’s Garden – Part 1

Since we moved into our house in 2004, we have been planting a bigger and bigger garden every year. This year, however, we have more than doubled the size of our backyard garden. Plus, we are committed to keeping it 100% organic.

The larger garden wasn’t my idea. One day, I came home and Sandi had cut down all the bushes and small trees that had been growing along the back fence of our yard, about a 20-foot line of shrubs. She simply decided that she didn’t like it anymore.

Backyard Garden

Before Sandi’s Purge

Expanded Garden

After we converted this space into an expansion of the garden

We also noticed that an area along our driveway, which had been covered with stones, was the area that was getting the most sunlight of any area in our yard. So we removed about eight feet of the stone, filled it with topsoil and planted it as a squash garden.

Pumpkin Patch

We removed about eight feet of stone and put pumpkin and acorn squash plants

The problem with having a garden that is more than twice the size is that it requires more than twice the attention. Fortunately, over the past several years we have learned a lot from the many gardening mistakes we have made. This year, for example, we planted tomato plants far apart from each other so that we won’t have the tomato jungle that characterized our late summer garden in previous years.

Tomato Plants

This year we spread the tomato plants far apart

We originally erected a three-foot wire fence to keep the dogs out of the garden, but our new puppy, Max, who joined our family last December, surprised us by being the pit bull high jump world champion and kept getting himself trapped inside the garden. So we had to tear that fence down and built a four-foot fence.

Max the Pit Bull

The World Champion Pit Bull High Jumper

It’s only mid-July and already we are beginning to get some zucchini, yellow squash, patty pan squash, jalapenos, green peppers and cucumbers. There are tomatoes on all four types of plants — beefsteak, teardrop, plum and heirlooms — as well as tiny pumpkins and strawberries coming in. The only thing we are still waiting to see are the green beans.

Lots of squash

Zucchini, Yellow Squash, Patty Pan Squash and Cucumber plants are going crazy!!!

We also are having trouble with one certain spot of land. We tried spinach on it, but they all shriveled and died. So then we planted snap peas, but they don’t seem to be doing well, either. I don’t know if it’s because we planted them too late — they are an early or late crop, I learned after they were in the ground — or if there’s something wrong with the soil in that spot. We’ll see how they do.

Snap peas and trellice

These snap peas are the second thing we planted in this corner. The spinach all died.

A recent bout of high humidity combined with heavy rains caused an explosive growth spurt, as evidenced by the size of some of our zucchinis, which literally grew overnight.

Today's vegetables

Here’s what I pulled out this morning

I anticipate a heavy yield this year. We had more tomatoes, peppers and jalapenos last year than we knew what to do with. I can only imagine what it’s going to be like this year, especially since we’re already getting a lot of vegetables. I may have to open my own farm stand!

Green beans

Green beans are growing quickly, but no flowers yet

Have you planted a garden this year? How is it doing? What have you planted? What sort of problems are you having? I just love gardening, don’t you?

Garden love

Don’t you just love gardening?

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Pineapple Cashew Stir Fry

When I switched to a vegan-ist diet about seven weeks ago, I did so because of the purported health benefits.

Easy Pineapple Cashew Stir FryAs many recent books, documentaries and other bloggers have claimed, eliminating meat, dairy and processed food from your diet can reduce your chances of contracting chronic diseases such as diabetes, heart disease and cancer. It can improve your overall daily health. And it has even been known to reverse certain medical conditions, including arthritis, high blood pressure and anemia.

I can personally attest that I have had more energy since going vegan-ist. I feel stronger, have suffered fewer minor injuries while running, and generally have a more optimistic outlook and less anxiety and stress. Given what I had read and seen prior to making the switch, I sort of expected — or at least hoped — that these things would happen.

What I didn’t expect, however, was for my sense of taste and smell to improve so much. Even with my usual summer allergies, I can smell things better than ever before, such as subtle aromas around our home or the different types of cooking smells I encounter while running through my neighborhood.

I’ve heard a lot of people say that food tastes better when you start eating clean, and it’s true! For one, you have to pay more attention to the selection and preparation of your food, so I think you naturally focus more on tasting it when you eat. And because you eat mostly fresh produce, grains, nuts and so on, the flavors aren’t buried under mounds of preservatives, pesticides, steroids, genetic modification, growth hormones and other fallout from modern processed food.

But because my sense of smell is more enhanced, the flavors of food are more dynamic.

Now, I know this all may be wishful thinking on my part. In fact, my mom and Sandi were joking the other day that I would be off vegan and on to some other obsession in a couple of months, like I always do.

Maybe so. But for the time being, I’m going to enjoy the explosive flavors of these amazing foods. If only for a little while.

Here’s a quick and easy Pineapple Cashew Stir Fry I have been making lately. As I’ve noted in an earlier blog, stir fry can be just about anything. But the sweet tartness of the fresh pineapple (perfectly in season right now) combined with the crunchiness of the cashews really made this one taste exceptionally delicious.

Pineapple Cashew Stir Fry

1 to 2 TBS Coconut Oil

2-1/5 cups White Rice, cooked

1/2 Red Onion, slivered

1/2 Red Bell Pepper, ribs and seeds removed, julienned

2 White Mushrooms, sliced thin

1/2 Zucchini, cut into medallions

3 Garlic Cloves, crushed

3/4 cup Fresh Pineapple, large dice

1/2 cup Baked Tofu (recipe below)

1/2 cup Cashews, roughly chopped

1/4 cup Soy Aminos (or Reduced Sodium Soy Sauce)

3/4 cup Water

1 TBS Corn Starch

Freshly Ground Black Pepper to taste

1. Place a large non-stick sauté pan or wok over a high flame. Leave it there for about a minute or two so it gets very hot. Add coconut oil. It will start to smoke in about 10 to 15 seconds. Add the onions and peppers and toss. Cook until slightly wilted, about 2 minutes, tossing frequently. Then add tofu, zucchini and pineapple. Toss/cook for about a minute.

2. Meanwhile, in a glass measuring cup, combine the soy aminos, water and corn starch and stir together. Set aside. Add garlic to the pan. When it becomes aromatic, about 10-20 seconds, add the liquid to the pan and stir. Within about a minute, it will turn into a glaze. At the last second, add the cashews and season with the freshly ground pepper. Given the sodium in the soy aminos or soy sauce, you won’t need to add any additional salt. Toss everything together, remove from heat and cover until ready to serve.

3. To plate, spoon about 3/4 cup of white rice onto on side of a pasta bowl, then spoon the stir fry onto the other side of the bowl. If you want to be really fancy, make it into a yin-yang pattern. Or press the rice into a small bowl and invert it into the top-center of the plate and arrange the stir fry around it. Garnish with additional cashews, sliced scallions, toasted sesame seeds or whatever you like.

Tofu is made from soybeans and is a handy ingredient to have lying around. It comes in a variety of forms, including silken, firm and extra firm. Silken is quite soft, doesn’t have to be refrigerated, and will fall apart when handled.

Firm tofu has a slightly tougher texture, but will still crumble quite easily. I like to use it in place of scrambled eggs sometimes.

Extra firm tofu will hold its structure, so it can be sliced and diced into any size you want.

Both firm and extra firm tofu come packed in water. You will want to gently squeeze some of the water out before you use it.

This recipe is very versatile. It can be kept in the refrigerator and used to add texture and additional protein to salads, stir fry, casseroles, chili, stews or practically any dish. I seasoned this one with Garam Masala, a mixture of Indian spices, but you could just as easily use chili powder and cumin, Italian seasoning and granulated garlic, simple salt and pepper, or nothing at all.

Baked Tofu

2 tsp Garam Masala (or whatever spices you want)

14 oz package Extra Firm Tofu

1. Preheat oven to 350F. Spray a baking sheet with pan spray.

2. Remove tofu from package and gently squeeze out excess water. Cut into 1/2 inch slices and place on baking sheet. Spray tofu with pan spray then sprinkle with half the spice mixture. Bake for 15 minutes.

3. Remove from oven. Use a spatula to gently turn each tofu slice, sprinkle with remaining spice mixture and return to oven for another 15 minutes. Remove from oven and allow to cool completely.

4. When cool, cut tofu slices into cubes. These will keep in your refrigerator up to a wek. You can also freeze them for up to two months.

Meat Free Mondays – Compound Salads

When I was attending culinary school full-time, I also worked full-time in a restaurant kitchen. Although it was stressful, it also was a great experience because I learned a thousand times more on the job than I did in the classroom or the school’s kitchen.

Compound SaladsOne of the most important lessons I learned was how to deal with different kinds of people. For example, the first chef I worked for was a guy named Chef Mark. To say he had a temper is like saying Donald Trump is a little immodest sometimes. Working for Chef Mark was like going to work inside an active volcano each day: You never knew when it was going to blow up. (He eventually got fired for throwing a back waiter into the salad station during a particularly hectic dinner service.)

Still, I learned a lot from Chef Mark, not just how to deal with somebody who could occasionally switch into Mr. Hyde, but also about cooking. Despite his flaws, Chef Mark knew a lot about food and how to transform it into something extraordinary.

“I’m not going to teach you how to cook according to a recipe,” he told me one day. “I’m going to teach you how to cook, period. You can throw away your recipe book.”

From Chef Mark, I learned how to balance and counteract flavors against each other for heightened effect: Sweet, sour, salty, bitter, unami, etc. Textures, colors and plating also could be assembled in different combinations to create something unique.

Most importantly, I learned how to take any ingredient and build a dish around it, complementing it with both the expected and unexpected in order to surprise and delight the diner.

Take compound salads, for example. A compound salad is any type of salad that is based on some sort of central ingredient, such as a particular vegetable (such as green beans, grilled vegetables, asparagus), a grain or legume (rice, lentils or any kind of beans), fruit or even a protein (tuna, chicken, eggs).

Broccoli salad, for instance, is centered on the crisp, crunchy and relatively neutral flavor of fresh broccoli. You can complement it with a dressing that has a tangy flavor and creamy texture, as well as garnish that builds on or contrasts its primary flavor, such as the smoky flavor of bacon, the sweetness of raisins, the sting of onions.

Or consider tuna salad. The dry, slightly fishy flavor of the tuna is given a bit of crunch with celery, sweetness and a little bite with onion, and it’s all balanced with the lemony, tart flavor of mayonnaise, then underscored with just the right amount of salt.

Once you start thinking about flavor profiles, you can create a compound salad out of practically anything. Just apply the four elements of any compound salad:

1. The main ingredient

2. The dressing

3. The garnish (whatever you add to the salad to complement the primary flavor)

4. The seasoning (salt, pepper, cayenne, Adobo, Tony Chachere’s, etc.)

When the weather gets warm, I often build cool, refreshing compound salads out of anything I find lying around. Compound salads are handy to have in your refrigerator because they make a great snack, are perfect for a quick lunch, and can even round out a dinner as an appetizer or side dish.

In this instance, I just happened to have some quinoa left over from something else, so I combined it with some black beans, added a garnish of red onions, carrot, celery, red bell pepper and scallion, dressed it with an nice little Greek Oregano Vinaigrette, add a touch of sea salt and fresh cracked black pepper, and I had wonderful compound salad that we enjoyed for a several days.

I’m not going to post a recipe because, really, there is no recipe. Plus, I want you to try it yourself. Find some ingredient you already have lying around, think about its flavor profile, then just build something new around it. You may surprise yourself with what you come up with.

While my time with Chef Mark may have been stormy, I came away from it a much better cook and a more versatile person.

Meat Free Monday – Edamame and Orzo Salad

 

Recently, I’ve become a vegetarian. The last actual meat I ate was a little more than five weeks ago when I had a turkey burger when my mother-in-law came over for our weekly Sunday dinner.

Vegetarian Salad with Edamame and OrzoSince then, I have been meat-free and mostly dairy free as well, although I am unable to resist mozzarella cheese on my homemade vegetarian pizza.

There are lots of reasons for going vegetarian. Mine are for health purposes. I’ve been reading for years now that removing animal products from your diet can not only help prevent illness and give you more energy, but also can actually reverse chronic and potentially fatal diseases such as cancer, heart disease, diabetes and so on.

While I don’t have any life-threatening diseases (that I know of), I can tell you that since eliminating meat from my diet, I definitely have more energy throughout my day, feel healthier overall, and even seem to have a more positive outlook most of the time. While all of these could be psychosomatic, I really don’t think they are. I’m convinced they are related to my diet.

I’ve even started running again. Recent past efforts to return to running have all been cut short by injury or frustration, but now I’m running pain-free, look forward to my runs and am averaging about 15 to 20 miles/week.

I thought I would crave meat — and I probably did the first few days or so — but now the thought of eating meat sort of fills me with dread. Especially after reading about how animals are treated by food production. It’s truly horrible.

Another thing I worried about was that there wouldn’t be enough variety in a vegetarian diet to keep me interested in it. But that certainly hasn’t been the case. My wife and I have been eating a richer mix of foods than ever before. Where in the past we could get stuck in a rut — pasta/Mexican/pizza/grilled chicken/turkey burgers/repeat — in the past five weeks since I’ve started, we haven’t had the same meal twice.

If you would have told me a few years ago that I would be expounding on the benefits of vegetarianism or veganism, I would have called you crazy. In fact, like many people I looked upon vegetariKathy Frestonans with derision and a little suspicion. Yet here we are.

I’m working toward veganism and have cut out 95% of dairy from my diet. Milk and eggs are essentially gone and — other than pizza — cheese is pretty much out of my life as well. read a book by wellness expert Kathy Freston in which she describes herself as a “vegan-ist”, or someone who is leaning towards veganism but hasn’t quite made the leap entirely. I think that pretty well sums up my mindset right now.

Here’s a recipe for Edamame and Orzo Salad that I modified (stole) from veghotpot, one of the vegetarian bloggers I admire the most. Edamame is a type of soybean that is similar to peas. You usually can find it in the frozen food section. If you can’t, frozen peas or even lima beans will work just as well.

Edamame and Orzo Salad

For the dressing:

Juice of 1 Lime

Few drops of Toasted Sesame Oil

1 TBS Bragg’s Liquid Aminos or Reduced Sodium Soy Sauce

1 Seranno Pepper, ribs and seeds removed, small dice

1 inch Ginger, peeled and minced

1 Garlic Clove, crushed

For the Salad

1 cup Edamame Beans

1 large Carrot, small dice

1 Zucchini

1 Yellow Squash

1 head Boston Bibb Lettuce

1/2 cup Orzo pasta, dry

To make the dressing, squeeze the lime juice into a bowl and add the sesame oil and liquid aminos. Add the Seranno pepper, garlic and ginger and add to the liquid in the bowl. Put to one side.

Steam the edamame beans for 3-4 minutes or microwave for a minute or two. Cook the pasta according to the packet instructions then run under cold water and allow to cool down with the beans.

Chop the lettuce into bite-size pieces. Cut the yellow squash and zucchini into thin strips. Toss together with the dressing and serve.

Meat Free Mondays – Koshari

Okay, so I’ve been reading this book, “Dark Star Safari,” by Paul Theroux.

Koshari, national dish of EgyptHe’s one of my favorite travel writers because he goes to these out of the way places and has these wild experiences — such as kayaking from island to island in Polynesia (“The Happy Isles of Oceania”) or taking a train ride across China and Mongolia (“Riding the Iron Rooster”).

Theroux is such a skilled writer that he doesn’t need to rely on photos to bring the places alive. They aren’t traditional travelogues that describe only what tourists go to see, but instead focus on the everyday lives of the people who live in these exotic locales.

Dark Star Safari by Paul TherouxThis book, which he wrote in 2002, chronicles his adventures traveling overland down the African continent, from Cairo to Cape Town. I haven’t finished it yet, but it’s terrific.

One of the things that struck me was Theroux’s description of Egyptian street life in Cairo and other cities. On every corner, he writes, a street food called Koshari (or koshary, kosheri, kushari or كشرى ) can be found.

Koshari is a mixture of lentils and rice that are cooked together, topped with a spicy tomato sauce and fried onions. Although it’s usually vegetarian, sometimes meat is added in the form of sharwarma, or fried liver.

Originally a Moorish dish, koshari evolved as an “end of the month” dish that was consumed by workers in labor camps. People would gather together all the odds and ends they had left over and create a shared dish that could be prepared and enjoyed communally.

It’s now the national dish of Egypt and is available on practically every street corner, marketplace and stall in cities and towns throughout the country, according to Theroux.

That reminded me of Red Beans and Rice, which started out as a New Orleans Monday morning stew made with whatever was leftover from the weekend’s more formal dinners.

Anyway, I knew instantly I had to make it, especially since my cupboard has been overflowing with half-packages of rice and lentils, tins of tomato sauce and other odds and ends.

In fact, I already had everything on this recipe’s long list of ingredients with the exception of cardamom. So I simply substituted curry powder for the Bahārāt, which is Arabic for “spice mix”.

I subsequently discovered that my local supermarket carries a Garam Masala seasoning powder (hooray for multi-culturalism!), which has practically the same ingredients as Bahārāt. I will be using that next time.

Koshari cooking

Koshari is one of those “use every pot and pan you have” dishes

As it turns out Koshari is quite simple to make, but is one of those “use every pot and pan you have” dishes that is something of a chore to clean up after.

Having never made it before, I toned down the spices, especially the red pepper flake, because I wasn’t sure how strongly flavored it would be. It’s taste was delicious, but next time, I plan on bringing the bold, forward flavors this dish on full force.

Koshari

2 TBS olive oil

1 cup Medium Grain Rice

1 cup Brown Lentils

2 cups Macaroni, dry

2 cups Vegetable Stock

1 Garlic Clove, quartered

1 tsp Cumin

1 Bay Leaf

½ tsp Salt

2 TBS Olive Oil

2 large Onions, thinly sliced

Sea Salt to taste

For the Spicy Tomato Sauce

2 TBS Olive Oil

1 small Onion, diced finely

2 Garlic Cloves, finely minced

15 oz can Tomato Sauce

2 tsp Bahārāt spice mix (or Garam Masala or curry powder)

¼ tsp Red Chile Flakes

1 TBS Red Wine Vinegar

Sea Salt & Fresh Cracked Black Pepper to taste

For the Crispy Onion Garnish

2 Onions, finely sliced

Oil for deep-frying

15 oz can Garbanzo Beans

  1. Heat 2 TBS of olive oil in a medium saucepan over medium-high heat. Add the rice and fry it for 2 minutes, then add the vegetable stock. Bring it to a boil, decrease the heat to low, cover and simmer for 15 minutes or until the rice is cooked.
  2. Rinse the lentils under cold water and add them to another medium saucepan with 2 cups of water. Add the garlic, cumin and bay leaf and bring it to a boil. Reduce the heat to low, cover and simmer for 20-30 minutes or until the lentils are tender. Once cooked, add the salt and stir to combine. Strain any excess liquid if necessary.
  3. Cook the macaroni according to package instructions until al dente. (Note: Prepare the rice, macaroni and lentils while the sauce is simmering and leave them covered in the pots to keep warm.)
  4. To make sauce, heat the oil in a medium saucepan over medium-high heat and add the onion. Cook until soft and translucent, about 5-7 minutes. Add the garlic and saute until golden brown. Add the tomato sauce, Bahārāt, salt and pepper to taste, chile flakes and red wine vinegar. Bring it to a simmer, reduce the heat to low, cover and simmer for 20 minutes, stirring occasionally.
  5. To make the crispy onions, heat the oil in a skillet. Add the onions and fry until dark brown. Using a slotted spoon, remove them from the oil and place them on paper towels to drain and cool.
  6. Add the rice, lentils and macaroni to a large bowl and toss to combine. Sprinkle a little Bahārāt over each portion and serve topped with some of the spicy tomato sauce. Top with garbanzo beans, the crispy onions and another sprinkle of Bahārāt. Serve warm.

Here’s the recipe for Bahārāt if you want to try making it yourself. You also can find premade Bahārāt at stores that feature Arabic foods.

Makes about 3/4 cup

2 TBS Black Peppercorns

2 TBS Coriander Seeds

2 TBS Cumin seeds

1 TBS Allspice berries

1 tsp Cardamom seeds

1/2 tsp Whole Cloves

4 (3-inch) Cassia or Cinnamon Sticks

2 TBS ground Sweet Paprika

1/2 tsp Nutmeg, freshly grated

Grind the whole spices using a mortar and pestle, spice mill, or coffee grinder. You may need to do it in several batches. Add the paprika and nutmeg and combine.

Store in an airtight container for up to 3 months.

Meat Free Mondays – Vegan BBQ Sandwich

When I cook vegan, it  can sometimes be a drag. I tend to use the same ingredients over and over again — lentils, chickpeas, black beans, quinoa, rice and so on.

Soy CurlsThat’s why it was such a thrill to discover soy curls. These are tiny dehydrated twists made of soybean and nothing else. They will stay fresh practically forever, especially in the freezer, and require only a quick steeping in hot water in order to be rehydrated.

They can be substituted in any recipe that requires shredded meat, such as this vegan BBQ sandwich recipe.

The taste of soy curls is neutral like chicken breast, so they enthusiastically take on the flavor of  whatever other ingredients you prepare them with. Their texture is sort of like pulled pork, but without the globs of fat or stringiness (or the saturated fat).

Butler soy curlsThe only downside is that soy curls are not yet widely available. I had to mail away for them from a vegan grocery store on the West Coast after I found this recipe and wanted to give it a try. But they are quite inexpensive — I paid $4.15 for a 10 oz package, but that results in about 1.5 pounds of actual edible product once you add water — especially when compared to meat.

Plus, they are made from the whole soybean, are all natural, contain no preservatives or additives and are high in fiber.

Seriously, what’s not to love?

To make things even better, this recipe is made with a Sriracha Barbeque Sauce.

sriracha sauceSriracha — also known as “Rooster Sauce” due to the big rooster on the package — is a Thai spicy-sweet hot sauce and currently is my favorite obsession food.

I’ve been putting it on everything, but I especially love it over a couple of scrambled eggs inside a warm tortilla with a little queso fresco. (I literally had that for breakfast every day last week!)

Vegan BBQ Sandwich

1/2 package Butler Soy Curls, rehydrated according to the package instructions

1 Red Onion, slivered

1 Green Bell Pepper, ribs and seeds removed, diced

8 oz Portobello Mushrooms, diced

For the Sriracha BBQ Sauce

1/2 cup Organic Ketchup

2 TBS Molasses

2 TBS Bragg’s Liquid Aminos

1 TBS Cider Vinegar

1 tsp Agave Nectar

1 Garlic Clove, minced

1 tsp Liquid Smoke

2 tsp Sriracha Sauce

Fresh Ground Black Pepper to taste

1. In a non-stick skillet, water sauté the onion, pepper and mushrooms until onions are softened, about five minutes, stirring occasionally.

2. Add the soy curls and sauce and cook until most of the sauce is absorbed by the soy curls and they begin to brown a little, stirring occasionally, about five minutes.

3. Serve on pretzel bun with pickles on the side.

soy aminos natural soy sauce substituteSoy aminos is a liquid protein that is used as an all-purpose seasoning and tastes like soy sauce. It is made from soybeans and includes a bunch of essential and non-essential amino acids, and is much better for you than sodium-rich soy sauce.

Agave nectar is a natural sweetener extracted from the core of the blue agave plant, the same cactus that is used to make tequila. It’s tastes like honey and is 25% sweeter than sugar. I’ve been using it a lot anywhere I would use sugar or honey, such as in breads, sauces and salad dressings.

Baked Buffalo Wings

Who doesn’t love Buffalo Wings? They go perfectly with watching football.

Baked Buffalo Wings

Baked Buffalo Wings

But they are something that usually are enjoyed at a restaurant because most people don’t have a deep fryer in their home kitchen.

Breaded and deep fried Buffalo Wings are super high in fat, so they are not something you should eat everyday.

But what if there a way to enjoy Buffalo Wings in your own home? And what if they had far less fat than the traditional sports bar appetizer, yet had all the great flavor?

That was the challenge I came up with for myself. The result were these delicious baked Buffalo Wings.

While chicken wings are still higher in fat than low-fat diet staples like boneless skinless chicken breast or ground turkey, because these Buffalo Wings are baked instead of submersed in hot cooking oil they have less fat and fewer calories than those found at Hooter’s, Buffalo Wild Wings, or your favorite watering hole.

Chicken wings are also some of the least expensive proteins you can buy. Usually, you can find them for $.99/lb or less.

Only a few decades ago, chicken wings were either thrown away or used to make chicken stock.

But back in the 1970s, a woman named Teressa Bellisimo – owner of the Anchor Bar in Buffalo, New York — invented them on the spot to feed a bunch of hungry college students her son Domonic brought home unexpectedly. She threw a bunch of wings in a deep fryer then tossed them in a mixture of cayenne pepper sauce and butter, then served them up with blue cheese dressing and celery sticks.

They quickly became a fixture on sports bar appetizer menus everywhere.

Franks Wing Sauce

Franks Wing Sauce

My reduced fat recipe uses the same sauce — melted butter and Frank’s Buffalo Wing Sauce — but the wings are baked instead of fried, then tossed with bread crumbs and baked again.

The result is a delicious, reduced fat version of this classic appetizer. And just in time for the NFL playoffs!

Baked Buffalo Wings

1 lb. Chicken Wings (about 8 to 10 wings)

Sea Salt

Fresh Cracked Black Pepper

1/2 cup Unsalted Butter, melted

1/2 cup Franks Buffalo Wing Sauce

1 cup Bread Crumbs (I used Panko, Japanese-style breadcrumbs that are larger than traditional breadcrumbs)

Celery Stalks

Blue Cheese or Ranch Dressing

1/4 cup Blue Cheese Crumbles

1. Preheat oven to 375F. Separate wings  at the joint. If the wing tip is included, you can either save it for stock or discard it because it doesn’t have enough meat on it to make it worth keeping. Spray a baking sheet with pan spray and lay out the chicken wings. Season with S&P, flip over and season the other side. Bake for 20 minutes and remove from oven.

2. Combine melted butter and wing sauce in a mixing bowl. Add chicken wings and toss so that all are thoroughly coated. Add bread crumbs and toss again. Return wings to sheet pan and return to oven for another 10 minutes.

3. Remove from oven. Combine dressing and blue cheese crumbles. Serve on the side with celery stalks.

A question for my foreign readers: Are Buffalo Wings strictly an American phenomenon or are they popular elsewhere as well? I’m just curious!