The Small Table

Tuscan Tuna

Baked Shrimp Scampi

Pumpkin Custard

Hearty Turkey Chili

Grilled Chicken Caesar Salad

Start the New Year With Healthy Tuscan Tuna

Tuna is high in healthy fat and also provides quality protein at a reasonable price, both a great way to start the New Year. Capers are the pickled berries of a Mediterranean bush. They are harvested by hand and usually packed in brine, although some are some are dry-salt cured. Use capers packed in brine and rinse them before using to remove some salt. Because they are covered by the brine, they keep a long time in the refrigerator. Together with the lemon rind they add a fresh piquant flavor to this easy dinner. You can complete the meal with a green salad and garlic bread.

Tuscan Tuna and Pasta

Makes 2 servings

4 ounces rotini or penne pasta

2 teaspoons olive oil

1/2 cup chopped onion

1 clove garlic, minced

1 can (15 ounces) diced red tomatoes

1/4 cup white wine

1 package (6.4 ounces) chunk light tuna in water

2 tablespoons capers, drained

2 teaspoons grated lemon rind

1/4 teaspoon salt

1/4 teaspoon pepper

Grated Parmesan cheese

Cook the pasta in salted water, according to the directions on the package. Drain and keep warm.

Meanwhile, heat the olive oil in a 9-inch skillet over medium-high heat. Add the onion and cook until the onion is tender, 3-4 minutes. Add the garlic and cook 30 seconds, stirring constantly. Add the tomatoes and white wine and bring to a boil. Reduce the heat to low and simmer 4-5 minutes or until slightly thickened, stirring occasionally.

Stir in the tuna, capers, lemon rind, salt, pepper and pasta. Continue cooking until heated through. Serve warm with Parmesan cheese.

Note: I have recently started using whole grain pasta because of the nutritional benefits from whole grains. Whole-wheat pasta is more nutritional but I don’t like the flavor and heavy texture. Either choice has more fiber that regular pasta.

Pat Sinclair is the author of Baking Basics and Beyond (Surrey Books, 2006). This book won the Cordon d’Or Gold Ribbon Award for Baking from the Culinary Arts Academy. She is currently working on The Ultimate Empty Nesters Cookbook. See more of her work at www.PatCooksandBakes. blogspot.com

Baked Shrimp Scampi Is A Special Meal For Two

Easily prepared ahead, shrimp scampi is perfect for a special meal for two during the holidays. Watch for specials on shrimp, especially on wild American shrimp. You’ll only need about 1/2 pound. For this classic Italian dish, I’ve used a shallot but for a garlicky kick, add one or two minced garlic cloves. Panko are dried Japanese breadcrumbs that are light and delicate and make a tasty topping but you can omit them and have a buttery sauce instead.

Baked Shrimp Scampi

Makes 2 servings

6-8 jumbo shrimp (12-15 per pound), peeled, deveined and butterflied

2 tablespoons white wine

1 tablespoon olive oil

1/8 teaspoon coarse salt

2 tablespoons butter, softened

1 shallot, minced

1 tablespoon chopped fresh parsley

1 teaspoon chopped fresh rosemary

1 tablespoon lemon juice

1/4 cup panko breadcrumbs

Lemon wedges

Combine the shrimp, wine, olive oil and salt in a food storage bag. Massage the shrimp to distribute the marinade. Chill until needed.

Mix the butter, shallot, parsley, rosemary and lemon juice until blended. Stir in the panko crumbs.

Heat the oven to 425 degrees F. Arrange the shrimp cut side down with tails standing up in a 1-quart baking dish. Pour the marinade over the shrimp. Crumble the topping over the shrimp.

Bake 12 to 15 minutes or until shrimp are bright pink and crumbs are lightly browned. Serve with lemon wedges.

For a complete menu go to www.PatCooksandBakes.blogspot.com

Author’s Note: To butterfly shrimp, cut down the center where the vein has been removed lengthwise without cutting through. This will enable the shrimp to stand in the dish and cook through better.

Pumpkin Custard Offers All The Taste,

Fewer Calories

Pumpkin Pie is my favorite part of Thanksgiving dinner. Since I’m the only one in my family that likes it, if I bake a whole pie, guess who will eat it! These Pumpkin Custards taste like the real thing, especially when garnished with a little whipped cream, but by eliminating the crust I’ve also reduced calories significantly. You can make this recipe using 2% or skim milk and egg substitute also but it makes a softer less rich custard.

Pumpkin Custard

Makes 4 servings

1/2 cup firmly packed brown sugar

1 teaspoon cinnamon

1 1/2 cups whole milk

1/2 cup pumpkin

1 teaspoon vanilla

1/8 teaspoon salt

2 eggs, beaten

Heat the oven to 325 degrees F. Place 4 (6 ounce) ramekins or custard cups in a 9x9 inch baking dish.

Combine the brown sugar and cinnamon in a medium bowl with a spout or 1-quart measuring cup. (This makes it easy to pour the custard into the ramekins.) Add the milk, pumpkin, vanilla, salt and eggs and mix until smooth.

Pour about 1/2 cup into each ramekin. Place the pan on the oven rack and add boiling water to the pan until it’s about 1/2 inch deep. Carefully push the pan into the oven.

Bake 30 to 35 minutes or until the custard is barely set. ) The custards are done when a knife inserted near the center of one cup comes out clean, although it will be wet.

Carefully remove the pan from and oven. Using tongs, remove the ramekins from the hot water. Cool to room temperature and refrigerate.

Author’s Note: The cups cook evenly when they are surrounded with hot water. When done, remove the cups from the water bath so that they do not continue cooking. Be careful not to get your potholder wet, as water conducts heat easily and you can get burned.

Visit the website at www.Pat CooksandBakes.blogspot.com for a recipe that uses up the rest of the pumpkin.

Hearty Turkey Chili Satisfies

On Chilly Autumn Days

Chili is always welcome on a blustery fall day and the scent of simmering spices warms the kitchen. I always make four servings when I make soups and stews so I have enough for another meal. Ground turkey contains less cholesterol than ground beef and is lower in calories. Add a little olive oil to help the meat brown and garnish with slices of avocado, and you add healthy unsaturated fats.

Turkey Chili

Makes 4 servings

2 teaspoons olive oil

1 cup chopped onion

8-10 oz. ground turkey breast

2 cans (14.5 oz.) diced tomatoes

1 can (15 oz.) chili beans

1 teaspoon chili powder

1/2 teaspoon cider vinegar

1/2 ripe avocado, sliced

Heat the olive oil in a 4-quart saucepan over medium heat and add the onion. Cook about 3 minutes or until the onion softens and add the turkey. Cook until the meat is lightly browned and no pink remains, stirring occasionally.

Stir in the tomatoes, chili, beans, chili powder and vinegar. Bring mixture to a boil. Reduce heat and cook 20 to 30 minutes to blend flavors. Season to taste with salt and pepper. Spoon the chili into bowls and top with avocado slices.

Author’s Note: I always use ground turkey breast without the skin because of its lower fat content. Freeze any remaining ground turkey or double this recipe and make eight servings. Cool and freeze any leftovers.

Spicy chili beans are high in fiber and available with mild, medium or hot sauce.

Late Summer Harvest Adds To

Grilled Chicken Caesar Salad

Late summer and early fall is the perfect time of year for salad suppers. When local cherry tomatoes are available at the farmer’s market or from the garden, I use them instead of grape tomatoes. We also have fresh local sweet corn almost every day and grilling it concentrates its sweetness.

Grilled Chicken Caesar Salad

Serves 2

2 tablespoon lemon juice

2 tablespoons white wine

1/4 cup canola oil

1 clove minced garlic

1/4 tsp. salt

2 boneless skinless chicken breasts

1 small romaine heart, cut in half lengthwise

2 thick slices French bread, cut diagonally

1/2 cup grape tomatoes, cut in half

Light Caesar dressing

2-3 tablespoons grated Parmesan cheese

2 lemon slices or wedges

Whisk lemon juice, wine, oil, garlic and salt in a small bowl until blended. Remove 1 tablespoon and set aside.

Place the chicken in a resealable food storage bag and add the dressing. Marinate 30 minutes to several hours.

Heat the grill to medium hot. Remove chicken from marinade and pat dry. Grill 5 to 7 minutes per side or until no longer pink in center and juices run clear, turning as needed.

Use remaining 1 tablespoon lemon juice dressing to brush on romaine and bread slices. Grill romaine 2 minutes. Cool 5 minutes. Grill both sides of bread until toasted, about 1 minute per side.

To serve, place bread on serving plate and top with chicken. Add romaine and tomatoes. Drizzle with Caesar dressing and sprinkle with cheese. Garnish with freshly ground pepper and a squeeze of lemon juice.

Pat’s Tips: Don’t overcook the chicken breasts or they will be tough and dry. Thin breasts cook in about 6 minutes. The breasts are done when an instant read thermometer reads 160 degrees F. Insert the thermometer in from the end for a more accurate reading.