Ken Burris

Serves: 6 Edit

Yields: 6 servings

Total Time: 30 min

Prep Time: 30 min

• 1 tablespoon(s) (plus 1 teaspoon) extra-virgin olive oil, divided
• 1  (16-ounce) shelf-stable gnocchi (see Tips & Techniques)
• 1 medium yellow onion, thinly sliced
• 4 clove(s) garlic, minced
• 1/2 cup(s) water
• 6 cup(s) chopped chard leaves (about 1 small bunch) or spinach
• 1 can(s) (15-ounce) diced tomatoes with Italian seasonings
• 1 can(s) (15-ounce) white beans, rinsed
• 1/4 teaspoon(s) freshly ground pepper
• 1/2 cup(s) shredded part-skim mozzarella cheese
• 1/4 cup(s) finely shredded Parmesan cheese

Directions

1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

   Carb Servings: 3 starch, 1 vegetable, 1 lean meat, 1 fat Carbohydrate Servings: 3 Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv

Ken Burris

Serves: 6 Edit

Yields: 6 servings

Total Time: 1 hr 50 min

Prep Time: 1 hr

• 3 pound(s) bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
• 1/2 teaspoon(s) coarse salt, plus a pinch, divided
• 1/2 teaspoon(s) freshly ground pepper
• 7 teaspoon(s) extra-virgin olive oil, divided
• 1 tablespoon(s) butter
• 1/2 cup(s) minced shallots
• 16 clove(s) (large) garlic, peeled
• 1/3 cup(s) sherry vinegar or red-wine vinegar
• 1 cup(s) reduced-sodium chicken broth
• 2 sprig(s) fresh thyme or 2 teaspoons dried
• 1/2 cup(s) reduced-fat sour cream
• 1 tablespoon(s) Dijon mustard
• 2 teaspoon(s) tomato paste
• 2 teaspoon(s) all-purpose flour
• 2 medium tomatoes, seeded and cut into 1/2-inch pieces
• 2 tablespoon(s) finely minced fresh chives

Directions

1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
2. Heat 2 teaspoons oil and butter in a large heavy casserole or Dutch oven over medium heat. Add half the chicken pieces and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to a large plate. Add 2 teaspoons oil to the pot. Add the remaining chicken and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to the plate.
3. Heat 2 more teaspoons oil. Add shallots and garlic and cook, stirring, until the shallots are soft and lightly browned, about 1 minute. Add vinegar and bring to a simmer. Return the chicken to the pot. Pour in broth and then carefully nestle the thyme sprigs among the chicken pieces (or stir in dry thyme).
4. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
5. Just before the chicken is done, whisk sour cream, mustard, tomato paste and flour in a small bowl until smooth. Combine tomatoes, chives, the remaining 1 teaspoon oil and pinch of salt in another small bowl; reserve for garnish.
6. When the chicken is done, remove to a plate, discarding the thyme sprigs (if using). Stir the sour cream mixture into the sauce; bring to a simmer. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with the tomato mixture.

Tips & Techniques

Ken Burris

Serves: 4 Edit

Yields: 4 servings

Total Time: 20 min

Prep Time: 20 min

• 1 cup(s) reduced-sodium chicken broth
• 2 tablespoon(s) red-wine vinegar
• 2 tablespoon(s) orange marmalade
• 1 teaspoon(s) Dijon mustard
• 1 teaspoon(s) cornstarch
• 1 pound(s) chicken tenders (see Tips & Techniques)
• 1/2 teaspoon(s) kosher salt
• 1/4 teaspoon(s) freshly ground pepper
• 6 teaspoon(s) extra-virgin olive oil, divided
• 2 large shallots, minced
• 1 teaspoon(s) freshly grated orange zest

Directions

1. Whisk broth, vinegar, marmalade, mustard, and cornstarch in a medium bowl.
2. Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
3. Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

   Carb Servings: 1/2 other carbohydrate, 3 1/2 very lean meat. Carbohydrate Servings: 1/2

Tips & Techniques

Ken Burris

Serves: 4 Edit

Yields: 4 servings

Total Time: 35 min

Prep Time: 35 min

• 3  navel oranges
• 1 teaspoon(s) lemon juice
• 1/2 teaspoon(s) sugar
• 1/2 teaspoon(s) cornstarch
• 1/2 teaspoon(s) salt, divided
• 4  (4-ounce) boneless pork chops, 1/2 inch thick, trimmed
• 2 teaspoon(s) fennel seeds, roughly chopped or coarsely ground in a spice grinder
• 1/4 teaspoon(s) freshly ground pepper
• 1 tablespoon(s) extra-virgin olive oil
• 1  large fennel bulb, cored and thinly sliced
• 1  shallot, chopped
• 3 cup(s) watercress or arugula, tough stems removed

Directions

1. Remove the skin and white pith from oranges with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Squeeze juice in the bowl before discarding membranes. Transfer the segments with a slotted spoon to another bowl. Whisk lemon juice, sugar, cornstarch, and 1/4 teaspoon salt into the bowl with the orange juice. Set aside.
2. Season pork chops on both sides with fennel seeds, the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add the chops and cook until browned and just cooked through, 2 to 3 minutes per side. Transfer to a plate and tent with foil to keep warm.
3. Add sliced fennel and shallot to the pan and cook, stirring, for 1 minute. Add watercress (or arugula) and cook, stirring, until it begins to wilt, 1 to 2 minutes more. Stir in the reserved orange segments, then transfer the contents of the pan to a platter.
4. Add the reserved orange juice mixture and any accumulated juices from the pork chops to the pan. Cook, stirring constantly, until slightly thickened, about 1 minute. Serve the pork chops on the fennel salad, drizzled with the pan sauce.

   Carb Servings: 1 fruit, 1 vegetable, 3 lean meat. Carbohydrate Servings: 1. Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (25% dv), Potassium (23% dv).

Ken Burris

Serves: 6 Edit

Yields: 6 servings, about 1 1/3 cups each

Total Time: 45 min

Prep Time: 30 min

• 1 pound(s) boneless pork chops, trimmed, cut into 1/2-inch pieces
• 1/2 teaspoon(s) salt, divided
• 1/4 teaspoon(s) freshly ground pepper
• 1 tablespoon(s) canola oil
• 1 medium onion, chopped
• 2 tablespoon(s) tomato paste
• 1 cup(s) instant brown rice
• 8 cup(s) roughly chopped kale leaves (about 1 small bunch), tough stems removed
• 4 clove(s) garlic, minced
• 1 can(s) (14-ounce) reduced-sodium chicken broth
• 2 tablespoon(s) cider vinegar or sherry vinegar
• 1/2 teaspoon(s) smoked paprika, preferably hot (see Tip)
• 1 can(s) (15-ounce) black-eyed peas, rinsed

Directions

1. Toss pork with 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add the pork and cook, stirring, until just cooked through, 4 to 6 minutes. Transfer to a bowl with a slotted spoon.
2. Add onion, tomato paste and rice to the pan and cook until the onion softens, about 4 minutes. Add kale and garlic and cook until the kale begins to wilt, 1 to 2 minutes. Stir in broth, vinegar, paprika and the remaining 1/4 teaspoon salt. Bring to a boil. Cover, reduce heat and simmer until the rice is done, 15 to 20 minutes. Stir in the reserved pork and black-eyed peas and heat for 1 minute.

Tips & Techniques

Ken Burris

Serves: 12 Edit

Yields: 12 servings, about 3/4 cup each

Total Time: 3 hr 15 min

Prep Time: 1 hr

Oven Temp: 350

• 2 tablespoon(s) canola oil
• 1 tablespoon(s) butter
• 4 cup(s) finely diced onions
• 2 clove(s) (large) garlic, crushed and peeled
• 2 tablespoon(s) tomato paste
• 2 tablespoon(s) sweet paprika
• 2 teaspoon(s) chopped fresh marjoram or 1 teaspoon dried
• 4 pound(s) beef chuck, trimmed and cut into 1 1/2-inch pieces
• 1 teaspoon(s) salt, divided
• Freshly ground pepper to taste
• 2 pound(s) cremini mushrooms, cut into 1/2-inch pieces
• 1 cup(s) reduced-sodium beef broth
• 8 large shiitake mushroom caps, cut into 1/2-inch pieces
• 2-3 teaspoons finely minced fresh tarragon or dill for garnish

Directions

1. Preheat oven to 350 degrees.
2. Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and garlic and cook, stirring, until the onions are soft and beginning to brown, 8 to 10 minutes. Stir in tomato paste, paprika and marjoram.
3. Season beef with 1/2 teaspoon salt and plenty of pepper. Add the beef and cremini mushrooms to the pot; gently stir to combine. Add broth and cover the pot with a tight-fitting lid.
4. Transfer the pot to the oven and bake until the beef is very tender, 1 3/4 to 2 1/2 hours. Stir in shiitake mushrooms and continue baking, covered, for 15 minutes more. Remove from the oven, uncover and let stand, undisturbed, for about 15 minutes.
5. Skim or blot any visible fat from the stew. Transfer the beef and mushrooms to a bowl with a slotted spoon. Return the pot to the stove and bring to a gentle simmer. Cook until thesauce just coats a spoon. Stir the beef, mushrooms and the remaining 1/2 teaspoon salt into the sauce and heat through, about 1 minute. Serve garnished with tarragon (or dill), if desired.

Ken Burris

Serves: 4 Edit

Yields: 4 servings

Total Time: 40 min

Prep Time: 40 min

• 1/4 cup(s) smooth natural peanut butter
• 1/3 cup(s) orange juice
• 3 tablespoon(s) reduced-sodium soy sauce
• 1 tablespoon(s) rice vinegar
• 2 teaspoon(s) sugar
• 4 teaspoon(s) canola oil, divided
• 3 clove(s) garlic, minced
• 1 pound(s) sirloin steak, trimmed and thinly sliced (see Tip)
• 1 head(s) (small) Savoy cabbage, thinly sliced
• 2 tablespoon(s) water
• 2 medium carrots, grated
• 1/4 cup(s) chopped unsalted roasted peanuts (optional)

Directions

1. Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth.
2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add steak and cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.
3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes more. Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using).

Tips & Techniques

ILLUSTRATION BY CHRISTOPH HITZ