Chef Walter's Heart Healthy Recipes
Chef Walter Staib shares his heart healthy recipes with Talk Philly.
Carrot Soup
Adapted from Black Forest Cuisine ©2006 by Walter Staib
Running Press Book Publishers, Philadelphia & London
Serves 8
2 tablespoons extra virgin olive oil
1 large onion, peeled and finely chopped
2 pounds carrots, peeled and finely chopped
2 pounds Yukon gold potatoes, peeled and finely chopped
1 ½ quarts low sodium chicken stock
Salt
Freshly ground white pepper
Chopped fresh parsley, for garnish
Champagne or sparkling wine, for garnish
1. Heat the olive oil in a large saucepan over medium-high heat, add the onion, and sauté until translucent and softened, about 5 minutes. Add the carrots, and sauté for another 5 minutes, stirring occasionally. Toss in the potatoes, and sauté for 2 more minutes.
2. Pour in the stock, and bring to a boil over high heat, continuing to boil until the potatoes and carrots are tender, about 20 minutes. Remove from the heat and, working with about one-third of the soup at a time, pour into a blender. Purée until smooth, return to the saucepan, and season with salt and white pepper.
3. To serve: garnish with parsley and, at the last moment, tableside, a drizzle of Champagne or sparkling wine.
Turkey & Broccoli Roulade with Brown Rice Pilaf
Serves 4 to 6
Brown Rice Pilaf
2 tablespoons olive oil
1 medium onion, peeled and finely chopped
2 ribs celery, finely chopped
1 carrot, peeled and finely chopped
4 white button mushrooms, sliced
2 cups brown rice
1 quart low sodium chicken stock
1 dried bay leaf
1 tablespoon chopped fresh parsley
Salt
Freshly ground white pepper
Turkey Roulade
2 pounds Dietz & Watson® Homestyle Breast of Turkey, sliced into ¼-inch-thick slices
4 large broccoli spears
Vegetable Sauce
1 tablespoon olive oil
1 medium onion, finely julienned
1 cup finely julienned shiitake mushrooms
1 cup finely julienned carrot
1 cup finely julienned red bell pepper
1 cup finely julienned celery ribs
4 cloves garlic, finely chopped
2 cups low sodium vegetable stock
2 tablespoons low sodium soy sauce
2 tablespoons corn starch
2 tablespoons water
Salt and freshly ground black pepper to taste
1. Prepare the Brown Rice Pilaf: Preheat the oven to 400°F.
2. Heat 1 tablespoon of the olive oil in a large ovenproof saucepan over medium heat, add the onion, celery, carrot, and mushrooms, and sauté until softened, about 3 to 5 minutes.
3. Stir the rice, stock, bay leaf, parsley, and remaining 1 tablespoon of olive oil into the sautéed vegetables, and season with salt and white pepper. Cover, and bake for about 50 minutes.
4. Prepare the Turkey Roulades: Peel the stems of the broccoli spears and place in a steamer for 4 to 5 minutes, (or poach in boiling water) until al dente.
5. Remove the broccoli and wrap the turkey slices around the stem.
6. Prepare the Vegetable Sauce: In a large sauté pan over medium heat, heat the oil. Add all of the vegetables and sauté until the liquid has been released and evaporated.
7. Pour in the vegetable stock and soy sauce, and bring to a boil.
8. In a small bowl, whisk together the cornstarch and water to make a slurry. Pour into the vegetable mixture and continue to cook until thickened. Season with salt and pepper to taste.
9. Place a portion of the brown rice pilaf in the center of the plate and arrange a turkey roulade on top. Ladle the vegetable sauce over the roulade and serve.
Granola with Yogurt & Fresh Berries
Serves 4
Granola
1 cup quick cooking oats
½ cup dark raisins
½ cup sliced almonds
1 teaspoon cinnamon
½ teaspoon powdered ginger
¼ teaspoon salt
4 egg whites (from 4 large eggs)
2 tablespoons honey
Yogurt Sauce
12 ounces plain or flavored yogurt
4 tablespoons honey
1 pint fresh berries (raspberries, blackberries, strawberries or blueberries), for garnish
4 sprigs fresh mint, for garnish
1. Preheat the oven to 325°F.
2. Prepare the Granola: In a large mixing bowl, stir together all ingredients until thoroughly combined.
3. Spray a baking sheet with vegetable cooking spray and spread the granola out on the sheet in an even layer. Place in the oven and bake until toasted, about 7 minutes. Watch carefully, as it will burn easily.
4. Remove and allow to cool.
5. Prepare the Yogurt Sauce: In a small mixing bowl, gently whisk together the yogurt and honey until well combined.
6. Divide the granola among 4 bowls and top with 4 equal portions of the yogurt sauce. Garnish with the fresh berries and sprig of mint.
