Spinach Frittata

This recipe is a new one that I have just started cooking on our "meatless mondays". What I like best about it is that I can make it ahead and pack a piece for lunch at work. Gently rewarmed in the microwave it is just as good as fresh out of the oven and very healthy.

Spinach Frittata
1 16-ounce carton of egg substitute (or 8 beaten eggs)
1 cup chopped sweet onion
1 10-ounce box of frozen spinach
1 ounce shredded low-fat mozzarella
1/2 ounce shredded parmesan cheese
1/2 ounce shredded romano cheese
1 tablespoon extra virgin olive oil
1/4 teaspoon kosher salt
1/4 teaspoon crushed red pepper flakes
fresh ground black pepper (about 10 grinds)

Preheat broiler and move rack to top of oven. Defrost spinach in the microwave until just warmed. Drain and squeeze out liquid and put spinach into a mixing bowl. Add egg substitute, cheese, salt, pepper and pepper flakes and mix well. In a medium sized oven safe non-stick skillet (10.5 inches) saute onion in olive oil until just translucent. Shake skillet to move all onion to the bottom of the pan and reduce heat to medium. Pour in egg mixture and cook over medium heat until bottom is crusty golden, and the edges of the frittata are beginning to set. Sprinkle a few drops of olive oil on the top and place pan under the broiler until the top is golden. If the frittata is solid, it is done and ready to slice. If it is still moving when gently shaken, turn off oven and move shelf to middle. Allow pan to sit in the warm oven for a few minutes until set. Slide out of pan and slice with a pizza cutter.

Slow Roasted Beef with Pineapple Orange Sauce

This delicious recipe has been floating around my family for many years. It makes an appearance when large groups gather - graduation parties, christenings, or birthdays. It is delicious hot or cold, on it's own or in a bun. The secret is to slowly roast the beef to medium-rare, and then drizzle with the sauce.

Slow Roasted Beef with Pineapple Orange Sauce
1 beef eye of the round roast, approx 4 lbs.
4 teaspoons kosher salt (for the beef) plus 1/2 teaspoon (for the sauce
1 medium thinly sliced onion
1 cup water
1 cup ketchup
1 tablespoon canola oil
2/3 cup frozen pineapple-orange juice concentrate
4 tablespoons brown sugar
2 tablespoons cornstarch

Rub the beef with 4 teaspoons of kosher salt and tightly wrap in plastic wrap. Let meat sit in the refrigerator for 24 hours. The next day, remove beef, allow to come to room temperature and wipe off all salt and dry with paper towel. Preheat oven to 225 F. Sear beef in a cast iron skillet with a few drops of oil until it is nicely browned all around the roast.  Insert a meat thermometer in the end through the center of the beef and slowly roast. While beef is cooking, saute onions in canola oil until translucent. Add salt, cornstarch and brown sugar and mix well. Add water, ketchup and juice concentrate and heat until thick and bubbly. When the meat approaches 90 F, drizzle with a ladle of sauce. When the beef reaches 115 F, turn off the oven (be sure to keep the oven door closed!) and allow it to reach an internal temperature of 130 F (medium-rare). Remove beef from the oven, let sit for 15 minutes and slice. Serve with the remaining sauce.

This large roast will serve a large group as part of a buffet. Eye of the round is lean, so there is not much shrinkage. The sweet fruity sauce and low cooking temperature makes this great for summer parties.  If you really must have your meat more well done, you can cook it initially to a temperature of 125 F, then turn the oven off and let the roast reach 140 F. This will give you a roast cooked medium. Anything more well done and you should probably choose a different cut of beef. Eye of the round will become very tough if cooked past medium, and is truly at it's best when medium-rare.

Farinata with Tomatoes, Basil and Mozzarella

For the past nine months I have been working on a complete overhaul of my eating habits. The result of these changes has been dramatic. While I miss many of the things I used to eat, I have learned some new recipes to replace them. Pizza was one thing I had pretty much given up on. I had been able to create a simulated pizza on a whole wheat pita, but it just didn't taste the same. I accidentally bumped into a recipe for chickpea flour pizza by Madhur Jaffrey. Her recipe inspired me to create my own pizza below.

Farinata with Tomatoes, Basil and Mozzarella
1 1/3 cup garbanzo bean flour
2 cups water
1/2 teaspoon kosher salt
1 14.5-ounce can whole peeled tomatoes, drained and sliced
low fat mozzarella, shredded
fresh grated parmesan
fresh basil, chopped
red onions, sliced thinly
extra virgin olive oil
fresh ground black pepper

Combine flour and water and mix well. Put in a covered container and let sit in refrigerator at least one hour and up to 24 hours. I had best results when I made the batter a day in advance. When ready to prepare pizzas, add salt and stir batter again as it may have settled while sitting. Preheat broiler and place on oven rack to the top and one in the middle. If you have a pizza stone, place it on the lower shelf. A baking sheet will work too. Heat about a teaspoon of olive oil in an oven safe non-stick skillet (a 10.5 inch non-stick skillet will make three 8 inch pizzas). When pan is hot, pour 1/3 of the batter in the bottom of the skillet to about pancake thickness and cook until edges turn golden brown. Use a toothpick to pierce any bubbles that form. When the edges begin to brown, place your choice of toppings on the pizza making sure that you keep them light. You don't want to overload toppings on the farinata as it will get soggy. Give the pizza a few quick lashings of olive oil and a grind of pepper and place skillet under the broiler until the top is golden. Gently remove pizza to pizza stone on lower shelf to crisp up for a few minutes. Serve and enjoy!

Smothered Pork Tenderloin

This is one of my favorite roast pork dishes. The tenderloin is lean and juicy and together with the veggies it is very healthy and satisfying. There is an art to cooking pork - some cuts need to be cooked in dry heat quickly, others are best low and slow or smoked. This is quick and easy and delicious - just be careful not to overcook!

Smothered Pork Tenderloin
1 pork tenderloin - 1-1/2 to 2 lbs
1 large sweet onion, sliced thin
1 large fennel bulb, sliced thin
2 tart apples, unpeeled and sliced thin
1/2 cup fat free chicken broth
1 tablespoon canola oil
1/2 teaspoon balsamic vinegar
1/2 teaspoon kosher salt
2 pinches dried thyme
fresh ground black pepper

Preheat oven to 425 F. In a non-stick skillet, heat canola oil and saute onions and fennel on stove until golden and tender. Reduce heat and add apples and chicken broth, cooking for about five minutes until apples begin to soften. Mix in thyme and salt and place on the bottom of a shallow baking dish. Grind pepper over pork and place uncovered on top of veggies. Be sure to use a meat thermometer stuck straight in the center of the tenderloin. Cook until meat reaches internal temperature of 150 F. This could take anywhere from 20-45 minutes depending on the weight of your tenderloin. When done, remove dish from the oven and cover top of tenderloin snugly with foil, allowing the bottom uncovered to let the juices mingle with the veggies. Let sit until pork reaches 155 to 160. Remove pork and slice. Add balsamic vinegar to veggies and mix. Serve pork on top of veggies and garnish with leftover fennel fronds.

Dolmas

Every time my girls and I go to the Strip District in Pittsburgh, we stop at Labad's Middle Eastern Grocery. Here we find all sorts of yummy ingredients. For my daughter Zoë, this is the place to stock up on grape leaves. You can also find some somewhat-fresh stuffed grape leaves at our local grocery, but I have been wanting to give my Grandma Harvey's recipe a try. Actually, she had two recipes - one with rice and one without. One of her recipes is only a list of ingredients, and the other has some instructions. So I mushed them together a bit and made this from the combination of both.

Dolmas
1 jar of grape leaves, rinsed
1/2 pound ground lamb
1/2 cup grated carrots
1/2 cup uncooked long grain rice
3 tablespoons tomato paste
1 tablespoon parsley
1/4 teaspoon cinnamon
1/2 teaspoon salt
fresh ground black pepper
juice of two lemons
1/4 cup extra virgin olive oil

Remove grape leaves from jar and rinse. Place them in a pot of boiling water for one minute, and then remove and put in cold water. When they have cooled, drain the water. Combine meat with carrots, rice, tomato paste, and seasonings. When ready to roll, place one teaspoon of the meat mixture on the back of one grape leaf and roll tightly. When the meat is gone and all leaves are rolled, place the remaining whole and broken leaves at the bottom of a heavy pot. Layer the stuffed grape leaves in snugly in the pot, making two or three layers as needed. Place a heatproof dish on top of the leaves to hold them down and then pour water in the pot to just cover the dish. Bake in the oven at 350 F for one hour. When cooled, drizzle leaves with lemon juice and olive oil. Serve warm or cold.

Sweet Heat Garlic Wings

Game time is here, and I threw all caution aside to create something perfect for the Super Bowl. Tomorrow it's back to healthy eating and Meatless Monday, but today I will be watching and munching, cheering on the team. Enjoy!

Sweet Heat Garlic Wings

4 lbs chicken wings

1/2 cup honey

1/4 cup unsalted butter

1/4 cup lime juice

1/4 cup Sriracha

2 tablespoons minced fresh garlic

1 teaspoon salt

pepper to taste

Bake wings on a flat baking pan at 450 F until golden, flipping once. (You can also deep fry the wings for extra crunch). While baking, melt butter in a small saucepan. Add garlic and saute until fragrant. Then add remaining ingredients. When wings are done (about 20 minutes each side), toss gently in wing sauce. Season with fresh ground black pepper.

Turkish Meatballs in Tomato Sauce

(Sulu Köfte)
Anybody who lives in Western Pennsylvania and regions close all have one thing on mind right now. STEELERS! Everyone is gathering their Super Bowl recipes and preparing to make an extravaganza of football munchies. Last weekend was the playoff game and I too was thinking about savory munchies. So in the tailgating spirit, with a bit of my international cravings, I found an easy Turkish recipe for meatballs in tomato sauce. No grape jelly and chili sauce meatballs in a Crock Pot this year - I am keeping things healthy and delicious.

Turkish Meatballs in Tomato Sauce
1/2 pound lean ground beef (90/10)
1/4 cup fine bulgur
1/4 cup long grain rice
2 small onions, one grated & one sliced thinly
2 cups beef broth
1 14.5 ounce can whole peeled tomatoes, drained and chopped
1/4 cup whole wheat flour
2 tablespoons tomato paste
2 tablespoons extra virgin olive oil
1 large egg
1 teaspoon dried mint
1 teaspoon Aleppo pepper (Halaby pepper)
2 cloves garlic, minced
dried parsley
salt
gresh ground black pepper

Combine meat, grated onion, bulgur, rice, egg, mint, Aleppo pepper and garlic in a bowl. Season with a few grinds of fresh ground black pepper and a pinch of salt and set aside. In a heavy pot, saute sliced onion in olive oil and when transluscent, add broth, tomato paste, tomates and season with salt and pepper to taste. Bring to a boil. On a large dish, spread flour. Form small meatballs and roll into flour, making sure all meatballs are covered with flour. Drop meatballs into boiling tomato broth and stir slowly. Turn down heat to a simmer and cook meatballs for about 30 minutes until sauce is thick and meatballs are cooked. Garnish with parsley. After the meatballs are cooked through you can pop the meatballs and sauce in a Crock Pot and serve with the rest of your football nosh.

White Portabella Pizza

Each weekend I try to explore a new recipe. I gather up information, tweak the ingredients to fit my healthy eating plan, seek the ingredients I can substitute or add and come up with something yummy. My experiments are all happily devoured. But each week I get the same comment from the man of the house. "How about something with mushrooms?" Gah! I can no longer escape this request! You see, mushrooms look scary to me. I don't eat them. I adore the mold that gives us stinky cheese and the yeast that makes bread and wine, but mushrooms are...fungus. And fungus is creepy. Sadly this is one reason I could never be a chef. I don't eat fungus and I don't eat critters who swim. Neither shrimp nor 'shroom will I consume. But he tells me these are scrumptious. Tell me if you agree, because I haven't tried one!

White Portabella Pizza
2 large portabella mushrooms
1/2 shredded mozzarella cheese
2 cloves garlic, minced
2 tablespoons extra virgin olive oil
Pinch salt
Fresh ground black pepper
Parsley

Preheat oven to 400 F. In a small skillet, saute garlic in olive oil until fragrant. Remove from heat. Place portabellas top side down on a baking sheet. Drizzle with garlic oil, mound on 1/4 cup cheese over each and sprinkle with salt, pepper and parsley. Heat until bubbly and melted, abut 5-7 minutes. Serve to your favorite fungus fan.

Ethiopian Beef Tibs

This recipe is inspired by one I saw on the Cooking Channel show Foodography, a show that explores the history and variations of different foods. I was immediately planning my strategy of the making of Tibs. Ethiopian ingredients are not something one finds in their local rural grocery store. And being on a budget I swapped the Injera bread for a whole grain tortilla. It was a huge stretch but unavoidable. Then I moved on to the Berbere spice. Even my overstocked spice supply was inadequate. Thanks to Amazon, Berbere was mine in two days for under $10. On to cooking!

After cooking I dug into the warm beefy tibs. Spicy delicious yum! I tossed the tortilla in the end, it was too heavy and floury. Brown rice worked beautifully instead. Maybe some day I will get me to a place to try the real dish, but for now I am feeling the sweet heat and loving it.

Ethiopian Beef Tibs
2 lbs lean sirloin roast, cut into 1 inch cubes
1 large sweet onion, sliced
1 14.5 ounce can whole tomatoes, drained and cut into large chunks
3 jalapeño peppers, seeds and pith removed, diced
1/4 cup extra virgin olive oil
2 1/2 tablespoons berbere
1/2 teaspoon salt


Quickly saute beef until just brown in a large skillet with about 2 tablespoons of the olive oil. Be sure not to overcook, let the meat be cooked medium. Remove beef and drain. Add the remaining olive oil to the skillet and saute the onions until barely translucent. Add the berbere and saute until fragrant. Add tomatoes, salt and beef and cook for a few minutes until the spices are blended in. Toss in the diced jalapeño and serve. 

Spicy Beef Chili

My mother used to make chili often, but I have no idea what her recipe was. It's all lost now, and that is a sad thing. But back then when she was alive and I was young her chili didn't impress me at all. It had big scary looking beans in a rather smooth meat sauce and a flavor that was not exactly memorable. Now I crave something spicy and beefy and chili is the obvious choice. Since I don't have my mom's recipe to tinker with, I made my own. The beans are too valuable nutritionally to take away, so I did some fancy footwork to make them less obtrusive.

Spicy Beef Chili

2 pounds Ground beef
1 medium Onion chopped
3 cloves Garlic minced
1 can (4 oz) Mild green chiles diced
1 can (28 oz) Crushed tomatoes
1 can (8 oz) Tomato sauce
1 tablespoon Ground cumin

3 tablespoons mixed ground chiles:

    2 teaspoons Ground Ancho pepper;
    2 teaspoons Ground Anaheim pepper;
    2 teaspoons Ground Chipotle pepper; 
    1/4 teaspoon Ground Cayenne pepper;

    or

    3 tablespoons your favorite chili powder
1/2 teaspoon Kosher Salt
1 tablespoon Canola Oil
1 can (16 oz) Pinto beans drained
 

Rinse and drain pinto beans and pulse once or twice in a food processor to break them up. Set beans aside. Saute onion in canola oil until just golden. Add minced garlic and continue to saute for one minute and remove from pot. Brown ground beef in pot and drain fat. Combine all ingredients back into pot and allow to heat for an hour. Serve with shredded cheddar cheese and bread, or Cincinnati-style with cheese and onions over spaghetti. You can also serve it on brown rice. Garnish with sour cream if desired.

Turkish Red Lentil Soup

(Kırmızı Mercimek Çorbası)
My daughter Mira and I are exploring many new meatless dishes for our "Meatless Monday" adventures. I have been trying to approach the day with more creativity than the usual weekday - to honor our new way of eating here at home. We have been keeping company with whole grain, lean meat and healthy fats simply because our low budget food choices were taking a toll on us all. At this point, the extra expense is paying for our long term health. The beauty of Turkish food is that it already uses these healthy ingredients, and is delicious. This soup is lick-the-bowl good and healthy too. What more can you ask for on a cold winter evening?

Turkish Red Lentil Soup
2 onions, finely chopped
4 tablespoons extra virgin olive oil
1 cup red lentils, washed and picked over
1 carrot, grated
1 stalk celery, sliced thinly
1/2 cup whole grain coarse bulgur
2 tablespoons tomato paste
1 teaspoon sweet paprika
1/2 teaspoon ground cumin
32 ounces vegetarian broth
3 cups water
1/2 teaspoon salt
1/4 cup fresh lemon juice
1/8 teaspoon cayenne pepper mixed with 1 tablespoon olive oil
Dried mint to garnish

In a heavy pot, saute onion, carrot and celery in olive oil until golden. Add paprika, cumin, lentils and bulgur and continue to saute for a few minutes. Add tomato paste, water and broth and simmer for about 30-45 minutes until thick and lentils are soft. Using an immersion blender, puree to a creamy consistency, letting the bulgur wheat provide a bit of texture. Add lemon juice, salt and drizzle some cayenne oil on the top with a sprinkle of dried mint.

Spaghetti with Garlic Oil and Chili

(Spaghetti Aglio, Olio e Peperoncino)

This dish was inspired by one of my favorites from Luigi's Restaurant in Slippery Rock, PA. If a dish has garlic, I am intrigued. Heck - you can never have too much of the stuff. Take that as a warning all vampires and people with sensitive noses, I am chowing down the stinky cloves with joy!

Spaghetti with Garlic Oil and Chili

1/3 cup Canola/Extra Virgin Olive Oil mix
3 cloves Garlic sliced
5 cloves Garlic minced
2 dried Chile de Arbol peppers chopped
1/2 teaspoon Kosher Salt
1 pound spaghetti, cooked al dente

Over medium low heat saute sliced garlic and chile in oil, adding minced garlic and salt at the end. Be sure not to over cook the garlic, it should just be starting to get a nice warm gold color. Remove from heat. Toss hot cooked pasta into the garlic oil. Garnish with Parmesan. I find that the whole wheat pasta seems to absorb the flavor better than regular pasta. It doesn't get as slippery either, and it is especially good left over and reheated. Either way, it is a tasty treat!

Stuffed Cabbage

(Holupki)
In the 1890s, large groups of Eastern European immigrants came to the Pittsburgh area to work in the city's mills. The cool thing about Pittsburgh is that each ethnic group kept it's history and traditions alive. It's something that makes me very proud to say I am from the 'Burgh! These little stuffed cabbages are made in more of a Slovak style, but many groups can claim them as their own. From Turkey's Sarma to Golubtsy in Russia, every country in between has a version of their own. We call 'em "Pigs in a Blanket." It's great food for a cold day.

Stuffed Cabbage
1 large head of cabbage
1/2 pound lean ground beef
1/2 pound lean ground pork
1 28-ounce can crushed tomatoes
1 8-ounce can tomato sauce
1 16-ounce can sauerkraut
1 1/2 cups cooked long grain brown rice
1 medium onion, chopped
4 cloves garlic, minced
1 large egg or egg substitute
2 tablespoons white vinegar
1 tablespoon sugar (or Agave Nectar)
1 tablespoon parsley
1 teaspoon salt (divided)
1/4 teaspoon fresh ground black pepper
1 tablespoon Canola oil

Preheat oven to 350 degrees F. Remove core from cabbage and set into a large pot of boiling water. Gradually as the leaves become soft, remove from head of cabbage and put on a towel line baking sheet to cool. Continue to remove leaves making sure to not overcook until all of the large leaves are soft. The inner leaves can be set aside to use in other dishes.

Sauce: In a saucepan, saute garlic in oil until barely golden. Combine crushed tomatoes, tomato sauce, two cloves of the minced garlic, vinegar, sugar and one half teaspoon of salt and slowly simmer while the rest of the dish is prepared.

Filling: In a large bowl, combine remaining salt, ground meat, rice, remaining garlic, parsley, onion, egg and pepper and mix well. Set aside. You can switch out the pork for a full pound of beef, or even use lamb if you wish.

Assembly: Drain and squeeze sauerkraut and line the bottom of a large baking dish (16x10), spooning a couple of ladles of the simmering sauce and mixing it into the kraut. Smooth to make a nice bed for the cabbage rolls. When leaves are cool, trim the large back spine of the leaf so that it is the same thickness as the rest of the leaf. Place about 1/4 cup of filling into the leaf and roll, placing the rolled cabbages over the top of the sauerkraut/sauce mixture. Pour over remaining sauce and cover dish with aluminum foil. Cook for 1 1/2-2 hours.

Chicken Balls

We all have our guilty food pleasures. One of mine is the local Chinese buffet. While there are larger and more spectacular buffets in the area, En Lai in Slippery Rock has a small variety of my favorites. It's a far cry from real Chinese food - sort of an American sweetened version of Chinese food. But give me a plate and I pile on Walnut Chicken, Black Pepper Chicken and General Tso's Chicken and love it. And then there are the yummy Chicken Balls. At first I didn't know what they were - alien round fried balls. Hoping I would not encounter seafood, I took a bite and found a seasoned chicken meatball with a crispy crust. This is my interpretation.

Chicken Balls
2 skinless boneless chicken breasts
1 carrot, shredded
3 green onions, sliced thinly
2 egg whites
1 tablespoon grated fresh ginger
1 tablespoon soy sauce
1 tablespoon cornstarch
1/8 teaspoon sesame oil

Cut chicken into chunks and combine with egg whites, ginger, soy sauce, cornstarch and sesame oil in a food processor. Process until chicken is a thick puree. Add carrot and onion and pulse a couple of times. Remove mixture into a bowl. Heat canola oil to 375 degrees in a deep fryer or deep heavy pot. Drop spoonfuls of chicken mix into hot oil and fry until golden brown. Remove from oil, drain on paper and serve hot with a drizzle of sweet chili sauce or sweet and sour sauce.

Spiedies

Like all home cooks, I fall into certain cooking patterns. Throughout the week I stick to the easy stuff - a good bison burger or something I can cook fast and serve with pasta or rice. There are also the "make your own" nights, a chance for everyone to eat the leftovers of their choice or something they want from the convenience food section of my pantry. Weekends are for experimenting on new dishes, and full meals at the table - steak or rotisserie chicken. This dish is a yummy weeknight quickie, and is also perfect for tailgating or picnics. And it is Steeler football season!!!

When I first tried this my tongue had one of those celestial choir moments. What is it with garlic and herbs and me? Holy heck it's good! I gobbled my sandwich, mopping the sauce with my bread and craved seconds. I called Mira to see what she thought, and before I got a clear answer she was holding her plate out asking for more. It looks like this one is a keeper. I think I could fit this on my rotating schedule - maybe for Thursdays.


Spiedies
2 pounds of chicken cubed into 2 inch squares
1/3 cup canola oil
1/4 cup fresh squeezed lemon juice
1/4 cup cider vinegar
2 cloves garlic, minced
1 tablespoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried mint
1/2 teaspoon Kosher salt
1/2 teaspoon garlic salt
1/2 teaspoon fresh ground black pepper

Combine seasonings, oil, vinegar and lemon juice into a plastic bag and add chicken. Marinate for at least 24 hours. When ready to cook, arrange cubes of meat on soaked bamboo skewers and grill until golden brown, but don't overcook as the marinade has already cooked the meat partially. I doubled the marinade and set half aside as a condiment or baste for the meat. Serve on Italian bread alone or with shredded lettuce, onions and tomatoes and a drizzle of sauce.You can also use the meat to top a salad.

Spiedies are native to New York state and were originally made with lamb. You can use veal, beef or pork too.

Tabbouleh

I have been searching for healthy and filling meals to pack in my little red lunch bag for work. Picking a recipe for lunch is an art in itself. Too heavy and I will be staring off into space instead of keeping production and using that brain. Too light and I will be furtively searching through my drawers for something chocolaty to tame the munchies. This tasty salad seemed to be the perfect choice.

Tabbouleh
1 cup water
1/2 cup whole grain bulgur
zest and juice of one lemon
3 tablespoons extra virgin olive oil
2 cloves garlic, minced
3 scallions, sliced thinly
1/4 teaspoon Kosher salt
1/4 teaspoon fresh ground black pepper
1/4 teaspoon ground cumin
1 7-ounce can garbanzo beans, rinsed and drained
1/2 cucumber, peeled, seeded and diced
1 tomato, chopped
1/2 cup flat leaf parsley, chopped

Boil water and pour over bulgur and let sit until water is absorbed and bulgur is cooled. In a small bowl combine lemon juice, lemon zest, olive oil, garlic and seasonings mix. Pour over cool bulgur and add vegetables and toss. Serve on a bed of lettuce with a nice whole wheat pita.

City Chicken

This Pittsburgh favorite is a meal-time-machine back into the 1930s. Imagine yourself feasting with the family at the table set with Fiesta - kind of like Ralphie in A Christmas Story. On the place is budget-friendly home cooked food like mashed potatoes, canned peas and chicken with gravy. Wait, chicken is too expensive. Make that city chicken, chunks of pork or veal arranged on a stick to resemble that expensive chicken leg.

It's hard to believe that at one time, chicken was more costly than veal or pork and was saved for that special Sunday night dinner. City chicken is best known in the big cities of Cleveland and Cincinnati, Ohio and Pittsburgh, Pennsylvania during the Depression. You can still find packages of pork and veal with sticks sold as "city chicken" at the butcher shop. It is delicious, and even tastes a bit like chicken. But then, that's what everyone says about all unusual food, right?

City Chicken
2 pounds veal or pork (or both) cut into two inch chunks
3/4 cup whole wheat breadcrumbs
3/4 cup stone ground whole wheat flour
2 eggs
1/4 cup milk
1 teaspoon salt
1 teaspoon pepper
1 teaspoon sweet paprika
2 cups low sodium chicken broth
1/4 cups canola oil
2 tablespoons arrowroot (or cornstarch)

Beat eggs and milk and place in a small tray or bowl. Combine flour, bread crumbs, salt, pepper, paprika and set aside in another small tray or bowl. Place four or five chunks of pork or veal, or alternating chunks of both on a stick. Dip stick into egg mixture, then roll in breadcrumbs until well coated. When all sticks are coated with breadcrumbs,  place on a dish and cover with foil and set in the refrigerator for at least one hour to allow the breading to set. Preheat oven to 350F. Add canola oil to a hot skillet and brown the sticks on all sides. When brown, place sticks on a 9x12 baking dish. Pour chicken broth over top and cook in oven for 1 to 1 1/2 hours until tender. When done, remove sticks to a dish and cover with foil. Take pan dripping and pour into a sauce pan and heat to boiling. Add arrowroot mixed with a bit of water and thicken into a gravy. Serve sticks with gravy.