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5A Wednesday, January 2, 2013 ��� Daily News County Fare & tasty fresh Diabetes Quick Fix: Shrimp and Black-Eyed Pea Salad By Linda Gassenheimer McClatchy-Tribune News Service In the South, black���eyed pea salad is also known as Mississippi Caviar. I���ve added some cooked shrimp to make this quick lunch or light dinner salad. Black���eyed peas are a small beige bean that have a black circle at their inner curve and were originally imported for livestock feed. Helpful Hints: ���Frozen or canned black-eyed peas can be used. Be sure to rinse the canned ones. I prefer to use frozen blackeyed peas. They have an excellent texture and flavor and work well in this recipe. ���Buy peeled cooked shrimp frozen or from the seafood counter . ���Any type of lettuce can be used. Countdown: ���Cook black-eyed peas. ���Assemble salad. ���Prepare fruit ��������� SHRIMP AND BLACK-EYED PEA SALAD 1 8-oz package frozen black-eyed peas (1 1���2 cups) or 1 1���2-cups canned black-eyed peas, rinsed and drained 2 tablespoons oil and vinegar salad dressing 1���2 cup diced red onion Several drops hot pepper sauce Salt and freshly ground black pepper 1���2 cup diced red bell pepper 6 ounces peeled cooked shrimp Several red lettuce leaves, rinsed and dried 2 slices whole wheat bread Bring a medium saucepan half filled with water to a boil. Add the black-eyed peas, cover with a lid and cook 15 minutes or until the peas are soft. Or, place in a microwave-safe bowl with 2 tablespoons water and microwave on high 5 minutes. (Omit this step if using canned black-eyed peas.) Place dressing in a medium-size mixing bowl and add onion, hot pepper sauce and salt and pepper to taste. Drain black-eyed peas and add to dressing with red bell pepper and shrimp. Toss well. Taste for seasoning. Add more salt, pepper or hot pepper sauce to taste. Line 2 dinner plates with lettuce leaves and spoon salad on top. Serve with whole wheat bread. Makes 2 servings. Per serving: 423 calories, 11 g fat, 2 g saturated fat, 165 mg cholesterol, 32 g protein, 50 g carbohydrates, 20 g dietary fiber, 7 g sugars, 430 mg sodium. Exchanges/Choices: 3 starch, 1 vegetable, 3 lean meat, 1 1���2 fat. ��������� DESSERT 2 medium peaches Serve 1 peach per person. Per serving: 38 calories, 0.2 g fat, 0 g saturated fat, 0 mg cholesterol, 1 g protein, 9 g carbohydrates, 1 g dietary fiber, 8 g sugars, 0 mg sodium. Exchanges/Choices: 3���4 cup fruit ��������� SHOPPING LIST 1 red bell pepper, 1 small head read leaf lettuce, 2 medium peaches, 6 oz peeled, cooked shrimp, 1 8-ounce package frozen black-eyed peas or 2 cans black eyed peas. Staples: Red onion, oil and vinegar dressing, hot pepper sauce, whole wheat bread, salt and black peppercorns. Giving escarole a green light By Joe Gray Chicago Tribune (MCT) The past year has been the year of kale, with recipes for kale chips and kale salads everywhere. It seems that any food-related get-together, especially potlucks and picnics, featured a kale Caesar. No complaints. These dishes are beautiful departures from the cooked green. But all that kale has made me forget other greens. Like escarole. In recent weeks I���ve rediscovered its slightly jagged leaves and mildly bitter flavor. It works well in salads, especially when balanced with milder, sweeter greens, such as leaf lettuce (although I gladly eat an escarole-only preparation showered with pomegranate seeds and Parmesan shavings). Just slightly wilted, escarole makes a fine condiment to pasta. Here it gets backup from savory pancetta and sweet sauteed onions. The chopped greens are stirred in at the end so the pasta���s heat wilts the leaves without turning them into mush. Wash the dish down with a crisp white wine or medium-bodied red. ��������� PENNE PASTA WITH WILTED ESCAROLE Prep: 10 minutes Cook: 15 minutes Servings: 4 Ingredients: 1 pound penne pasta 6 ounces pancetta, in 1���4-inch cubes 1 to 2 tablespoons olive oil 2 onions, sliced in half-moons 1���4 teaspoon salt 2 cloves garlic, minced 1���2 teaspoon crushed red pepper flakes 1 large head leafy escarole, sliced in wide ribbons 1���2 cup grated Pecorino Romano cheese 1. Heat a large stockpot of well-salted water to a boil. Add the pasta; cook according to package directions until al dente. 2. Meanwhile, heat the pancetta in a large skillet or Dutch oven over medium-high heat; cook until fat is rendered. Add 1 to 2 tablespoons oil, if needed. Add the onions; season with 1���4 teaspoon salt. Cook, stirring, until completely soft, 12 minutes. Add garlic; cook, 1 minute. Sprinkle with the red pepper flakes. 3. Drain the pasta, reserving 1���2 cup of the pasta water. Return pasta to the pot; stir in the onion mixture and the escarole. If the dish seems dry, stir in some of the reserved pasta water. Toss with the Romano cheese. Nutrition information: Per serving: 600 calories, 16 g fat, 7 g saturated fat, 35 mg cholesterol, 93 g carbohydrates, 31 g protein, 787 mg sodium, 14 g fiber. No longer crabby about grilling crab intact). Add the parsley and the green onion and grind to a coarse pulp. Add the olive oil a little at a time until you have a wet, sticky sludge. Alternatively, you can grind the fennel seed, red pepper flakes, black peppercorns, salt, parsley and green onions in a blender, and then slowly add the olive oil with the blender running until you have the right texture. 3. Pour the herb mixture over the crabs and mix with your hands, making sure each piece is coated evenly. Refrigerate for at least an hour to allow the crab to marinate. 4. Start a hot fire in the grill. Empty the mixing bowl onto the grill and use tongs or a large spatula to distribute the crab pieces in a single layer. Every 2 to 3 minutes, use the tongs or spatula to scoop and turn the crab pieces. The crab is grilled with you see traces of scorching on the shell and some of the herb mixture has blackened, 6 to 7 minutes. Alternatively, spread the crab out onto a rimmed baking sheet and broil until the shell is lightly scorched and some of the herb mixture has blackened, 4 to 5 minutes. 5. Serve immediately. Each of 4 servings: 239 calories; 15 grams protein; 3 grams carbohydrates; 1 gram fiber; 19 grams fat; 3 grams saturated fat; 48 mg cholesterol; 0 sugar; 1,088 mg sodium. By Russ Parsons Los Angeles Times (MCT) For him, here was only one way to cook Dungeness crab ��� until he tried it grilled at Russell Moore���s Camino restaurant in Oakland. Now he���s grilling it at home. ��������� If you ever needed a reminder of how much good there is in the world ��� and these days, who doesn���t? ��� just cook a Dungeness crab. It is so easy to prepare; the meat is so sweet and tender; it is so nearly perfect just as it comes in its original wrapper. Surely, some greater power must love us mightily to give us anything that delivers such pleasure and demands so little. Every year at the holidays my family has a ritual dinner of crab. We sit around and eat as much of it as we possibly can and tell the stories of our year. There is nothing like sharing freshly cooked cracked crab and a great bottle of white wine with your family to remind you of just how fortunate you really are. Sometimes we even do it more than once. That���s how lucky we are. Basic Dungeness crab couldn���t be easier to prepare: Buy them at the best Asian market close to you and choose the ones that are heaviest for their size and fighting mad when they���re pulled from the live tank. When you get them home, put them in a big pot, cover with water and turn on the heat. Cook them until they turn bright red; when you pull off a back leg, there should be little feathers of meat attached. Rinse them under cold water to stop the cooking and start the cooling. To clean the cooked crabs, pull away the ���spade��� at the bottom of shell. Lift off the top shell, rinse out the fat and viscera and pull off the opaque gills. Pull off the legs and use the back of a heavy chef���s knife to crack them ��� not too hard, you want the shell to remain intact; you���re just making them easier to peel. Finally, cut the body in half lengthwise and divide the segments between the leg joints. Now eat. That���s the purest way to serve crab, and that���s how we do it for our big dinners (well, maybe a green salad after and a lemon curd tart for dessert). But that���s not the only way to cook crab. Last year I had dinner at Russell Moore���s terrific Camino restaurant up in Oakland, Calif. Moore specializes in live-fire cooking, and he was offering grilled Dungeness crab that night. To tell the truth, I���d always turned up my snobby little purist���s nose at crab grills before, but I tried it anyway ��� I can be broad-minded that way when it comes to eating Dungeness crab. Honestly, at first bite, I wasn���t totally loving it; I wasn���t used to the sweet flavor of the crab competing with other tastes. But by the time I���d finished half a crab, I was hooked. So I called Moore to find out how he did it. Again, it���s almost embarrassingly easy ��� you start with cooked cracked crab and marinate it in an herbal mash. Then you grill it, scraping and turning with a big spatula, until the herb mixture and the edges of the shell start to char. Eating crab grilled this way is a lot like eating Chinese black bean crab: It���s messy, and you probably get almost as much flavor from licking your fingers as you do from the crabmeat. 1���2 teaspoon black peppercorns 1 tablespoon kosher salt 2/3 cup chopped parsley 1���4 cup chopped green onion (green parts only) 1/3 cup olive oil 1. Clean and crack the crabs, keeping the legs attached to their respective body segments. Using the back of a heavy knife, crack the shell of each leg joint (without breaking them into pieces) to allow the marinade to penetrate. Place in a large mixing bowl. 2. In a mortar and pestle, grind the fennel seed, red pepper flakes, black peppercorns and salt to a powder (some of the spice pieces will stay more But it���s irresistibly delicious. You can vary the flavors according to your whim. For me, the mixture that worked best the last time I tried it was mostly chopped parsley and green onion with a heavy dose of coarsely ground fennel seed. It tasted like a rainy California winter. GRILLED DUNGENESS CRAB Total time: 20 minutes, plus marinating time Serves: 4 to 6 as appetizer, 2 to 4 as main course 2 cooked whole Dungeness crabs 2 teaspoons fennel seeds 1 teaspoon red pepper flakes WE ACCEPT FOOD STAMPS WE FEATURE BLACK CANYON ANGUS BEEF 8049 Hwy 99E, Los Molinos, CA ���Your Family Supermarket��� NO CARDS REQUIRED FOR EVERYDAY LOW PRICING OR SALE ITEMS We appreciate your business - and we show it! HOURS: 7AM - 9 PM DAILY Prices good January 2 thru January 8 384-1563 Meat Specials We Accept EBT Bone-In USDA Choice Boneless Beef USDA Choice Beef Pork Steaks New York Steaks 599 199 $ 199 $ lb. 379 $ lb. Fresh Cooked Crabs Now available! Price subject to market condition 379 $ lb. 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