Recipes
Marvin loves to cook all kinds of foods, ones that taste great and will give you energy through the day. He wants to make it easy on all you home cooks too; so he’s provided several recipes here that you can easily enjoy at home. Make sure to check back often for new additions!
Find your own TV Chef Marvin Woods’ healthy, quick and easy low country recipe here or several are scattered on the pages of this site.
Amaranth with Kale, Oregano & Tomato Sauce
Farro Salad with Apples and Chicken, and Broccoli
Frozen Pear and Apple Popsicles
Grilled Chicken, Quinoa and Bok Choy
Grilled Chicken with Whole Grain Brown Rice, Carrots and Apple Vinaigrette
Healthy Chicken Risotto with Farro
Lamb Burgers with Orange and Mango Ketchup
Low Country Crab Burgers with Fried Green Tomato and Pimento Spread
Quinoa Turkey Sausage and Shrimp Pilau
Roasted Root Vegetables with Balsamic Vinaigrette
Sirloin Burgers with Fig BBQ Sauce and Crispy Onions
Spinach, Sundried Tomatoes & Goat Cheese Frittata
Sweet Potato Ravioli with Sage Butter Sauce
Turkey Chili with Pearl Barley
Amaranth with Kale, Oregano and Tomato Sauce
Makes 4 servings.
This is a delicious, quick easy recipe to introduce you to Amaranth. Amaranth is a grain with a pronounced flavor so you can use bigger and bolder ingredients, like tomato sauce or meat gravy, when creating dishes with Amaranth.
© 2011 copyright Chef Marvin Woods
1 cup amaranth seed
2 ½ cups water
1 tablespoon olive oil
1 bunch kale, stemmed and roughly chopped
1 clove of garlic, minced
1 tablespoon onion, minced
1 6-oz can peeled tomatoes, coarsely chopped
1 ½ teaspoons basil
1 ½ teaspoons oregano
½ cup crumbled feta cheese
sea salt and pepper to taste (or use a salt substitute)
Add amaranth to boiling water; bring back to boil and reduce heat. Cover and simmer for 18-20 minutes. While the amaranth is cooking, heat oil in a skillet over medium heat and add the garlic and onion. Sweat for 2 to 3 minutes until they start to become translucent. Add tomatoes, basil, oregano and black pepper. Cook for an additional 2 minutes. Add the kale and once it starts to wilt turn off the heat. Once the amaranth has finished serve the tomato and kale mixture over the top. Sprinkle on crumbled feta.
Anytime Granola
Makes 5½ cups.
Make this in bulk. You can make it up to a week in advance and store it in a sealed container.
© 2011 copyright Chef Marvin Woods
3 cups steel cut oats
1 cup coarsely chopped pecans
3 tablespoons packed brown sugar
¾ teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
¼ teaspoon kosher or sea salt
1/3 cup honey
2 tablespoons canola oil
1 cup currants, dried cherries or assorted dried fruit
½ cup unsweetened shredded coconut, optional
Preheat oven to 350°F.
Place parchment paper on a baking sheet. Coat the oats with nutmeg in a large bowl. Set aside briefly. Stir the oil and honey in a saucepan over medium-low heat until it is smooth. Pour the honey mixture over the oat mixture and toss together. Spread on prepared sheet.
Bake until golden, stirring every 10 minutes, about 40 minutes. Place sheet on a cooling rack. Stir granola to cool.
Barley & Chicken Pilau
Makes 4 entrée servings.
Basically all cultures have a rice base dish that has an assortment of ingredients that are mixed together. The concept of a rice base dish is universal and a Pilau is the Low Country equivalent to a classic French rice Pilaf, a rice dish that is started on the stove and finished in the oven.
My version can be prepared using one pot or two. If using one pot, bake altogether in the oven or use two pots and cook separately on top of the stove; then mix together. This barley recipe makes a quick easy dinner.
© 2011 copyright Chef Marvin Woods
Pot 1: Medium Saucepan with Lid
1 tablespoon canola oil
1 clove garlic, finely chopped
1 cup pearl barley
2 ½ cups chicken stock or water
pinch Kosher or Sea Salt
3 tablespoons Marv’s Seafood Spice
2 green onions, sliced
¼ teaspoon ground black pepper
Pot 2: Medium Skillet
1 tablespoon canola oil
1 cup skinless diced chicken parts (breast and thighs)
½ cup medium diced onion
½ cup medium diced celery
1 cup medium diced carrots
1 cup sliced button mushrooms
1 cup broccoli florets
1/3 cup water
1 tablespoon fresh grated gingerroot or 1 teaspoon ground ginger
1 tablespoons fresh lemon juice
In Pot 1, a medium saucepan with a lid, heat canola oil. Add garlic and barley; sauté 2 to 3 minutes over medium heat. Add stock and pinch of salt. Bring to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed.
In the meantime in Pot 2, a medium skillet, heat oil. Add chicken, onion, celery and carrots. Cook for 5 to 7 minutes. Add mushrooms and broccoli; sauté 1 to 2 minutes. Add gingerroot and lemon. Add barley to mixture cook and stir for another 2 to 3 minutes on low heat.
Barley Seafood Stew
Makes 6 servings.
This barley recipe requires attention in the beginning, but only uses one pot. So clean up is a snap. And the best part… when it’s finished… this is some good eatin’ right here.
© 2011 copyright Chef Marvin Woods
8 ounces shrimp, shelled and deveined
8 ounces flounder, snapper, or sea bass cut in medium squares
8 ounces little neck clams
2 tablespoon Marv’s Blackening Spices
2 tablespoon canola oil
½ cup onion, chopped
½ cup red and green pepper, finely chopped
1 cup fresh or frozen broccoli florets, (if using frozen thaw out first)
1 medium carrot, peeled and finely chopped
1 celery stalk, finely chopped
1 clove garlic, finely chopped
¾ cup pearl barley
½ cup white wine
2 ½ cups mild fish, vegetable or chicken stock (or you can add water after your sauté the fish)
1 tablespoon lemon juice
1/8 teaspoon of your favorite hot sauce
Place fish in a bowl and season with blackening spice; hold clams and shrimp to the side. Add canola oil to a large pot on moderate heat. Add shrimp to the pot and cook for 2 minutes, turning them after a minute of cooking. Remove shrimp from the pot and set aside in a large separate bowl. Cook the fish for 2 minutes and remove and add to the bowl with the shrimp. Add the clams, onions, peppers, carrots, celery and garlic to the pot, cover and cook for 2 to 3 minutes on low moderate heat, until the vegetables start to become translucent and the clams start to open. Remove the clams from the pot and add with the rest of the fish and shrimp.
Pour the wine in the pot and reduce the wine by half. Add the barley and the stock or water and bring to boil. Reduce heat and simmer, covered, for 35 minutes, stirring occasionally. At the 30 minute mark just before the barley is done, add back the seafood, and add the lemon juice and broccoli and stir together gently. Place the lid back on pot and cook for another 5 minutes until barley is done. For more heat and spice you can garnish with hot sauce.
Colombo Chicken and Barley
Makes 6 servings.
Colombo is the French West Indies version of curry. If you don’t have Marv’s Colombo Dust, substitute your favorite curry blend in its place. Because this is a one-pot-meal, cleanup is easy. Easy dishes like this are great for busy weeknights.
© 2011 copyright Chef Marvin Woods
1 cup pearl barley
3 cups chicken stock
2 tablespoons canola oil
1 tablespoon Marv’s Colombo Dust or curry powder
1 cup cooked cannelloni beans
½ cup chopped onion
6 whole chicken parts — breast, legs, thighs bone in
½ cup raw unsalted almonds
1 cup coconut milk, natural unsweetened
2 tablespoons dry white wine or dry sherry
pinch salt
black pepper, to taste
In medium saucepan with a lid, add oil, Colombo dust, chicken and onions. Sauté until the chicken gets a little color and the onions are translucent, about 3 to 5 minutes. Add wine and cook for another 2 to 3 minutes. Add coconut milk, barley, chicken stock, almonds, mushrooms and salt. Bring the pot to a boil; then reduce heat to low. Cover and cook for 45 minutes or until the barley is tender and the liquid is absorbed. Stir in the beans until they are hot and heated thoroughly. Season with pepper.
Farro Salad with Apples and Chicken, and Broccoli
Makes 4 servings.
Often mayonnaise is used as the dressing for salads. This farro salad uses fruit juice and herbs to give the flavor and dressing, a more delicious and healthy approach.
© 2011 copyright Chef Marvin Woods
½ cup natural unsweetened mango juice or orange juice
2 tablespoons olive oil
1 ½ tablespoons white balsamic vinegar
1 teaspoon sea salt
¾ cup flat parsley, finely chopped
2 cups farro, cooked and cooled
1 ½ cup cooked chicken breast, cubed
1 tablespoon Marv’s All purpose seasoning (or substitute 1/4 teaspoon of each paprika, nutmeg, celery seeds, black pepper)
1 small red apple
1 small green apple
2 tablespoons green onion, chopped
12 fresh broccoli florets, trim and blanched (if using frozen broccoli, defrost before using)
2 tablespoons Dijon-style mustard
Blend the mango juice, oil, vinegar, salt and parsley in a food processor or blender. Set farro in a medium bowl. Pour the dressing over the farro. Meanwhile, core the unpeeled apples and cut them into medium dice. Stir in chicken, seasoning, apples, green onions, and broccoli.
Frozen Pear and Apple Popsicles
Makes 9 popsicles.
You can make so many delicious flavors of popsicles. I use them to sneak yogurt and fruit into my kid’s diets and have them eat it with no complaint. Keep the skins on for a high nutritional boost. Use seasonal ingredients, not necessarily just apples and pears. Stock up and keep these in the freezer for up to 2 months.
© 2011 copyright Chef Marvin Woods
1 cup apple juice
1 cup fresh ripe pears and apples, chopped
1 banana
1 cup vanilla yogurt
1 tablespoon honey
9 wooden popsicle or craft sticks
9 paper cups, 3 ounces each
Place the cups on a cookie sheet and set aside. In a blender, combine the juice, fruit, yogurt, and honey. Blend until smooth. Fill the cups with the fruit and yogurt mixture. Cover each cup tightly with a single piece of plastic wrap and carefully cut a hole in the plastic wrap in the middle of each cup. Insert the Popsicle sticks through the hole in the plastic wrap. The plastic wrap will help the sticks stand up straight until the popsicle is set. Freeze until firm. To remove the popsicles from their paper cup molds, place the molds in pan of warm water for a minute. Then loosen the popsicle gently from the cup.
Grilled Chicken, Quinoa and Bok Choy
This is a great alternative to the usual chicken and rice dish. Using quinoa includes great texture, great taste and of course great nutrition.
© 2011 copyright Chef Marvin Woods
2 boneless chicken breasts
sea salt and fresh black pepper
½ cup quinoa, cooked and cooled
½ red onion cut into ½ inch thick slices
1 red pepper
bok choy, cut into inch size pieces
2 tablespoons Dijon mustard
2 tablespoons rice wine vinegar
1 teaspoon Tamari
½ fresh garlic clove minced
1 teaspoon cilantro
2 teaspoons honey
¼ cup extra virgin olive oil
small paper bag
Preheat grill to hot. Season chicken on both sides with salt and pepper. Place chicken on the grill and cook for 2 minutes. Find another hot spot on the grill and place the red pepper directly on the grill cooking until black on all sides. Go back to the chicken; change its position and cook for on the same side for another 2 to 3 minutes. Then turn the chicken over and cook for 2 to 3 minutes. Similar to before, change the position of the chicken but leave it on the same side and cook for an additional 3 minutes. Check the chicken with a thermometer and make sure the internal temperature is at 165°F and then remove the chicken from the grill. Allow the chicken to cool down to the touch. Once the pepper has blackened on all sides remove the pepper and place it inside the paper bag. Fold over the bag to hold in the steam and let sit until cool to the touch.
Place the Dijon mustard in a large bowl and add vinegar and Tamari. Add garlic, cilantro and honey. Pour in extra virgin olive oil in a slow steady stream while mixing with a fork or whisk.
Clean the outside of the pepper off by rubbing your hands or a paper towel on the skin. Once skin has been removed cut into finger size strips. Cut chicken into diced pieces. Cut the peppers and onions into diced pieces. Roughly chop the bok choy into one inch pieces. Add the bok choy, chicken, pepper and onions to the large bowl with the dressing. Toss together with the quinoa; check for salt and pepper and serve.
Grilled Chicken with Whole Grain Brown Rice, Carrots and Apple Vinaigrette
© Recipe courtesy of Trailblazing Productions, All Rights Reserved
Serves 4
For the vinaigrette:
1/3 cup apple cider vinegar
3 tablespoons apple juice
1 tablespoons agave
1 fresh garlic clove, minced
1/4 teaspoon cinnamon
1 teaspoon fresh lemon juice
1/2 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper to taste
4 six-eight ounce boneless, skinless chicken breasts
For the rice:
4 cups of chicken or vegetable stock or water
1 bay leaf
Pinch of Kosher salt
1/4 cup whole grain brown rice
For the salad:
2 cups carrots, shredded
2 tablespoons cilantro, chopped
1 fresh garlic clove, minced
1/3 cup avocado, halved, pitted, peeled and sliced into cubes
3 tablespoons scallions, chopped
1/4 cup edamame, shelled
Combine the cider vinegar, apple juice and agave in a bowl. Add the garlic, cinnamon and lemon juice. Using a whisk, pour a steady stream of olive oil into the bowl, until thickened. Season with salt and pepper.
In a re-sealable plastic bag, add half of the vinaigrette and the chicken breasts. Place in the refrigerator and marinate for 1 hour. Reserve the remaining vinaigrette to dress the salad.
Tip– This salad is versatile and will taste just as good with steak, pork or salmon.
While the chicken marinates, place the stock or water, bay leaf and salt in a large pot and bring to a boil. Add the rice and reduce the heat; simmer, covered, until all of the liquid is absorbed and the rice is tender, 35-40 minutes. Remove from the heat and let stand, covered, 5 minutes. Transfer to a shallow baking pan; remove the bay leaf and cool, uncovered, to room temperature, about 20 minutes.
Preheat the grill to high.
Remove the chicken from the marinade and lightly dry off with a towel and place on the grill. Grill the chicken, about 6-7 minutes. Turn the breasts over, reduce the heat to medium or move to a cooler part of the grill, and cook another 6-7 minutes until a thermometer reads 165° when inserted into the thickest portion of the breast or until the juices run clear when poked with a knife.
In a bowl, combine the brown rice, reserved vinaigrette and the carrots through the edamame. Toss well and season with salt and pepper.
To serve, place 1 cup of salad on a plate and lay one chicken breast on top.
Healthy Chicken Risotto with Farro
Makes 6 servings.Instead of rice, use farro, a healthier cousin of the popular grain. If you can, make your own stock, which helps keep the sodium levels in check. Reducing risotto’s traditionally heavy butter and cheese and adding shitake mushrooms and fresh corn on the cob help kick up the flavor while keeping down the fat.
© 2011 copyright Chef Marvin Woods
Stock Ingredients
2 pounds chicken bones
2 onions
4 whole carrots
4 ribs of celery
4 cobs from whole corn (bonus – stalks and peels)
1 handful of mushrooms, the stems only
1 handful of peels from onions, shallots, or carrots
Stock Instructions
Place everything into a large pot of water with heat on medium high, bring to a boil. Once boiling, lower the heat and simmer for 1 hour and 15 minutes.
Set aside one quart.
Risotto Ingredients
12 ounces farro
2 tablespoons canola oil
2 shallots
3 cloves fresh garlic, minced
½ cup fresh peas
¼ cup corn on the cob
¼ cup white wine
3 ounces of skinless chicken breast
¼ cup mushrooms, preferably shitake
¼ cup fresh basil leaves, rough cut
2 tablespoons fresh Parmesan Reggiano
1 tablespoon unsalted butter
Cracked black pepper
Sea salt to taste
Risotto Instructions
Heat 2 tablespoons of oil in a medium saucepan over medium heat. Add garlic and shallots and “sweat” for 1 to 2 minutes. Add peas and corn and cook an additional 2 to 3 minutes. Add farro and continue to cook and stir for another 2 to 3 minutes.
Add white wine and reduce by half. Add enough stock to cover the farro. Lower heat and let cook, stirring frequently.
When liquid has disappeared, repeat, adding the same amount of stock. Repeat this process for 30 minutes. Add chicken and cook for another 5 minutes.
Stir in mushrooms and cook for an additional 2 to 3 minutes. Add butter, Parmesan and basil. Add black pepper and check seasoning. Add salt if needed. Top with freshly shaved Parmesan.
Honey Spiced Almond Trail Mix
Makes 4½ cups.
Trail mix is a healthy snack for hikes or a day in the park. Almonds are an excellent source of vitamin E and contain the highest amount of calcium of any nut. Dried fruits such as apricots and natural sweeteners like honey pack a lot of nutrients and will keep energy levels high throughout the day.
© 2011 copyright Chef Marvin Woods
2 tablespoons canola oil
3 cups raw, unsalted almonds
½ cup honey
1/8 teaspoon smoked paprika
1/8 teaspoon ancho chili powder
¼ teaspoon nutmeg
¼ teaspoon cinnamon
¼ cup chocolate chips
¼ cup white chocolate chips
½ cup dried cherries
½ cup finely chopped dried apricots
Preheat oven to 350°.
Heat a large sauté pan on high, and add the canola oil. Add the almonds to the pan and toast for 1 minute stirring often. Then reduce heat to low. Add the honey and cinnamon and stir to coat evenly.
Spread the almonds evenly on a baking sheet lined with parchment paper. Bake at 350° for 15 minutes or until golden brown. Cool completely.
In a large bowl combine the chocolate chips, white chocolate chips, dried cherries and dried apricots. Add the honey spiced almonds and toss together. Store in a sealed container for up to 2 months.
Lager Spiced Skirt Steak
Makes 5 to 6 servings.
This recipe combines some of my favorite spices and beer to make a quick, flavorful meal. It’s perfect for a tailgating party or for entertaining with friends and family.
© 2011 copyright Chef Marvin Woods
1 bottle Sam Adams Beer, or other full-flavored lager
½ cup safflower oil
1 tablespoon Chinese 5 spice
½ teaspoon red pepper flakes
2 tablespoons rice vinegar
2 cloves garlic, minced
¼ cup soy sauce
¼ cup honey
1 tablespoon sesame oil
3 to 4 cilantro sprigs
Season the meat with salt and pepper on both sides and set aside briefly. Blend all remaining ingredients in a shallow glass dish, about 10 x 11 inches and 2 inches deep. Place the meat in the dish and cover with plastic wrap; place it in the refrigerator. Let marinate for several hours. Turn it several times during the marinating time.
To cook, place the meat on the hot side of grill and sear over high heat for 2-3 minutes. Turn the meat over and grill for another 2-3 minutes. Then turn the grill to medium.
Remove the meat from the grill and let rest for 5 to 7 minutes. After resting, place meat back on grill (now on medium heat) and grill for another minute on both sides or cook to the desired temperature. Slice in strips and serve.
Lamb Burgers with Orange and Mango Ketchup
Makes 6 servings.This is a simple and easy burger that is a little different than your usual burger! I like to call the ketchup a “set it and forget it” recipe because all the ingredients are basically put into a pot and left to simmer on the stove.
© 2011 copyright Chef Marvin Woods
Orange and Mango Ketchup Ingredients
½ medium onion, chopped
2 oranges, juiced
3½ cups fresh or frozen mango (not thawed), approximately 1 pound
1 strip fresh orange zest, 2- by ½-inch
½ cup plus 2 tablespoons agave nectar or honey
¼ cup molasses
2 tablespoons rice vinegar
1½ teaspoons salt
Orange and Mango Ketchup Instructions
In a 3- to 4-quart heavy saucepan, simmer the onion in the orange juice, uncovered, until tender, 7 to 10 minutes. Add the mango and orange zest and simmer, uncovered, until the mango is very soft, about 10 to 15 minutes. Add the rest of the ingredients except salt and bring to a simmer. Discard the zest. Purée the mixture in a food processor and force it through a large sieve into a container. Discard solids. Check the seasoning, add salt if needed.
Burger Ingredients
2½ pounds fresh ground lamb
6 hamburger buns, toasted if desired
Jerk Seasoning (for burgers)
3 scallions, chopped
3 medium garlic cloves, chopped
1 shallot, chopped
½ fresh chile (Scotch bonnet, habanero, or jalapeno), stemmed, seeded, and chopped
¼ cup fresh lime juice
2 tablespoons soy sauce
2 tablespoons olive oil
1½ tablespoons kosher salt
1 tablespoon agave
1 tablespoon fresh thyme leaves
2 teaspoons ground allspice
2 teaspoons black pepper
¾ teaspoon freshly grated nutmeg
½ teaspoon cinnamon
Burger Instructions
Prepare the grill with a medium temperature in one area and a hot temperature in another. Mix the Jerk Seasoning ingredients together in a small bowl. Add 1 to 2 tablespoons of the seasoning to the ground lamb and mix thoroughly. From this lamb, take a small piece and cook it in a pan and taste. Add more seasoning to your lamb mixture if you’d like a stronger jerk flavor. Form the lamb mixture into 6 patties. To grill, place the patties first on the hot side and allow to sear for a few minutes. Then turn and repeat on the other side. After the lamb patties have been marked on both sides move them to the lesser heat side and cook to the desired temperature. Serve each patty on a bun topped with Orange Mango Ketchup.
Low Country Crab Burgers with Fried Green Tomato and Pimento Spread
Makes 4 servings.
These are similar to crab cakes, but without the bread crumbs. They are a refreshing change from a typical burger.
© 2011 copyright Chef Marvin Woods
Pimento Cheese Spread Ingredients
½ cup mascarpone cheese, room temperature
¼ cup neufchatal or lowfat cream cheese, room temperature
¼ cup sharp cheddar, finely shredded
1/8 teaspoon cayenne
2 tablespoons pickled jalapeno, diced and patted dry
Pimento Cheese Spread Instructions
Place the cheese in bowl and add the cayenne and jalapeño, mashing the mixture with a fork until it’s relatively smooth. It will be flecked with small pieces of peppers. Spread on each Crab Burger. Refrigerate any remaining cheese spread for another use.
Fried Green Tomatoes Ingredients
6 green tomatoes (about 2 tomatoes), cut into ½-inch thick slices
¾ cup all purpose flour
½ teaspoon onion powder
½ teaspoon garlic powder
½ cup yellow cornmeal
3 egg whites, beaten
1 tablespoon parsley, chopped
¼ teaspoon black pepper
¼ teaspoon sea salt
1 cup canola oil
Fried Green Tomato Instructions
Sprinkle all green tomato slices with salt and pepper. Place ½ cup flour in shallow bowl. Add garlic and onion powder to this flour bowl. Mix remaining ¼ cup flour with cornmeal in another shallow bowl and mix together. Add the parsley to the egg whites. Working with 1 green tomato slice at a time, coat with the flour spice mixture, shake off excess flour and then dip in egg mixture. Last dip the slice in the flour-cornmeal mixture and transfer to a baking sheet. Repeat until all the tomato slices are coated. Line second a baking sheet with paper towels.
Heat oil in heavy large skillet over medium-high heat. Working in batches, fry the tomato slices until golden brown, about 2 minutes per side. Using a slotted spoon, transfer to the paper toweled baking sheet; sprinkle with salt and pepper.
Crab Burger Ingredients
½ cup Canola Oil
1 tablespoon minced red pepper
1 green onion, thinly sliced
1 celery stalk minced fine
1 pound fresh lump crabmeat, picked over
2 tablespoons mascarpone
1 large egg white
1 tablespoons fresh lemon juice
½ teaspoon coarse kosher salt
2 teaspoon spice mixture or Ole Bay Seasoning
½ cup all purpose flour
4 burger buns, toasted if desired
Spice Mixture (for burgers)
1 teaspoon sea salt or kosher salt
1 teaspoon ground celery seed
1 teaspoon dry mustard
1 teaspoon smoked paprika
1 teaspoon ground black pepper
1 teaspoon ground bay leaf
¼ teaspoon ground cloves
¼ teaspoon ground ginger
¼ teaspoon freshly grated nutmeg
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
Crab Burger Instructions
Mix together the spices for the spice mixture and set aside. In a skillet, heat 1 tablespoon oil over moderately high heat until hot but not smoking. Sauté the bell peppers, onions and celery until softened. Cool.
Place the crab in a bowl and add the cooled vegetable mixture. Add mascarpone, egg, lemon juice and spice mixture. With a 2-ounce ice-cream scoop or ¼-cup measure, scoop crab mixture into 4 portions and pat each into ¾-inch thick patty. Coat each patty in flour. Place crab burgers on a tray coated with wax paper. To help prevent crumbling during cooking chill crab cakes, covered loosely, at least 1 hour and up to 1 day before cooking.
Preheat oven to 375°F. In a 12-inch skillet heat ¼ cup canola oil over moderately high heat until hot but not smoking. Sauté the crab burgers until golden brown, roughly 2 minutes. Turn carefully and brown the other side. Transfer the sautéed crab burgers to a baking sheet. Check center with the tip of a thin knife to see if cakes are hot in the middle. If cakes need additional heat place in the oven for up to 6 minutes, or until heated through. To assemble burgers spread the cheese mixture on a bun bottom. Top with a burger patty and a fried green tomato slice. Finish with the bun top.
Quinoa Turkey Sausage and Shrimp Pilau
Makes 4 to 6 servings.
This is a quick easy dinner, particularly since it uses only one pot. Pilau is the Low Country equivalent to a classic French rice Pilaf, a rice dish that has an assortment of ingredients that are mixed together.
© 2011 copyright Chef Marvin Woods
2 tablespoons vegetable oil or more as needed
6 ounces turkey sausage, cut
12 jumbo shrimp (1½ to 2 pounds), peeled and deveined
1 yellow onion
2 cloves garlic, finely chopped
1 green bell pepper, seeded and diced
1 medium tomato, peeled, seeded and diced
1 cup fresh or thawed frozen corn kernels
2 cups quinoa, cooked and cooled
1 teaspoon cayenne pepper
1 teaspoon chili powder
1 tablespoon finely chopped fresh sage leaves
1 tablespoon finely chopped fresh rosemary leaves or 1½ tablespoon dried
1 tablespoon finely chopped fresh thyme leaves or 1½ tablespoon dried
1 teaspoon celery seeds
1 teaspoon Braggs Liquid Amino Acid
1 teaspoon freshly ground black pepper
Place oils in sauté pan over medium heat. Add the turkey sausage and cook thoroughly. Add the shrimp and cook until they become bright pink; then remove them from the pan. Add the onions, garlic, and peppers and cook for 2 to 3 minutes or until they become soft. Add the corn, quinoa, and shrimp back to the pan. Stir together and season with salt and pepper as needed.
Roasted Root Vegetables with Balsamic Vinaigrette
Makes 6 servings.
There’s nothing like cooking with fresh herbs. They add great flavor without the need for additional fat or salt. Be sure to use fresh ones for this recipe.
© 2011 copyright Chef Marvin Woods
3 tablespoons olive oil
1 tablespoon fresh thyme, chopped
1 tablespoon fresh marjoram, chopped
1 tablespoon fresh rosemary, chopped
2 tablespoon fresh parsley, chopped
1 pound medium sweet potatoes, peeled and cut into 2-inch pieces
1¾ pound carrots, peeled and cut into 1¾-inch pieces
1¾ pound parsnips, peeled and cut into 1¾-inch pieces
1¾ pound rutabagas, peeled and cut into 1½-inch pieces
1 medium red onion, peeled and cut into 1½-inch wedges
6 to 8 cherry tomatoes
2 tablespoons balsamic vinegar
6 tablespoons oil
Position a rack in the top third of the oven and a second rack on the bottom third of the oven. Preheat to 425°F. Spray two rimmed baking sheets with nonstick spray.
Whisk half the oil and the thyme, marjoram, and rosemary in a large bowl. Add the sweet potatoes, carrots, parsnips, rutabagas, and onion and toss to coat. Season generously with salt and pepper and divide between the baking sheets. Roast the vegetables until tender, turning occasionally, about 50 minutes. Add the cherry tomatoes and cook until heated through, about 10 minutes.
Whisk the balsamic vinegar and remaining oil in a small bowl. Drizzle over the roasted vegetables. Taste and adjust salt and pepper if needed. Toss together with the parsley. Serve hot or at room temperature.
Sirloin Burgers with Fig BBQ Sauce and Crispy Onions
Makes 4 to 6 servings.
These make a great quick dinner. Remember that red meat is more easily and quickly digested by the body if it is still red, so don’t cook burgers past medium. If red meat scares you, eat by candlelight.
© 2011 copyright Chef Marvin Woods
Fig BBQ Sauce Ingredients
1 cup fresh figs
1¼ cup prunes
2 cup water
1½ cup cider vinegar
1½ cup dark brown sugar
2 tablespoons molasses
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon black pepper
1 tablespoon Dijon mustard
1½ teaspoon allspice
1 teaspoon cayenne
Fig BBQ Sauce Instructions
Combine all ingredients in a saucepan over a medium heat, stirring constantly for 5 minutes. Reduce heat to low and simmer for 20 to 30 minutes, stirring occasionally. Remove sauce from the stove and place in a food processor. Blend sauce and strain to remove any large unblended pieces. Allow to cool. Store any extra sauce in an airtight container and refrigerate.
Crispy Onion Ingredients
2 cups buttermilk
1 red onion, thinly sliced
1 cup unbleached all purpose flour
2 tablespoons onion powder
2 tablespoons garlic powder
1 1½ teaspoons sea or kosher salt
1 1½ teaspoons ground black pepper
1 1¾ cups Panko dry bread crumbs
1 cup vegetable oil, may require more
Crispy Onion Instructions
Separate onion slices. Stir together flour, onion powder, garlic powder, and 1 teaspoon salt in a bowl. Place buttermilk in another bowl. Spread bread crumbs out on a plate.
In batches, dredge the onions in flour, buttermilk and bread crumbs as follows: dredge onions in flour mixture, coating and shaking off excess. Then dip the onions in buttermilk, letting any excess drip off. Last dredge the onions in the bread crumbs. Transfer to sheets of wax paper.
Heat 2 inches of oil in a 5-quart pot over medium-high heat until it registers 360°F on thermometer. Carefully place a handful of breaded onions in oil and cook for 2 to 4 minutes turning over once or twice, until golden brown. Transfer to paper towels to drain and sprinkle with salt.
Burger Ingredients
1 teaspoons mixed dried thyme, oregano, sage and marjoram
1 1½ pounds ground round steak or sirloin
1 tablespoon fresh chives, chopped
1 tablespoon fresh parsley, chopped
1½ teaspoon spice mixture
1½ teaspoon seasoned salt
1¼ teaspoon black pepper
4 to 6 burger buns, toasted if desired
Burger Instructions
Place the ground beef in a bowl. Add herbs, spice mixture, salt and pepper and blend well. Shape the meat into 4 to 6 patties, each about 1 inch thick. Place the burgers on a greased grill about 4 inches above the hot coals. Grill to an internal temperature of 125°F. Place burgers on bun bottoms and top with fig BBQ sauce, a few crispy onion rings, and the bun top.
Sweet Potato Ravioli with Sage Butter Sauce
Makes 4 to 6 servings.
This is a great quick easy dinner. The use of sweet potato makes it particularly nutritious too!
© 2011 copyright Chef Marvin Woods
Ravioli Ingredients
2 pounds sweet potatoes
2 tablespoons firmly packed light brown sugar
2 tablespoons unsalted butter, room temperature
1 package wonton wrappers, 12 ounces
1 egg, beaten
Vegetable oil, for the baking sheet
Ravioli Instructions
Preheat oven to 400°F. Coat a baking sheet with oil. Cut the sweet potatoes in half lengthwise and place cut side down on the baking sheet. Roast until tender, about 35 minutes. Scoop the potato pulp out of the skins into a small bowl. Measure 1-1/3 cups of the pulp into a medium bowl. Add the sugar and butter and mash until smooth. Season with salt and pepper to taste.
Place the wonton wrappers on a clean work surgace. Using a pastry brush, brush the edges of the wonton wrappers with the beaten egg. Place 1½ tablespoon sweet-potato filling in the center of each wrapper. Fold each wrapper diagonally over the filling to form a triangle. Press the seal the edges and transfer to a baking sheet lined with parchment paper. Set aside while preparing the sauce.
Sage Butter Sauce Ingredients
6 tablespoons unsalted butter
8 large fresh sage leaves, thinly sliced
1½ teaspoon crushed red pepper flakes, or to taste
1/3 cup pine nuts, toasted
Sage Butter Sauce Instructions
Heat the butter in a medium skillet over medium heat until fragrant and lightly brown, about 3 minutes. Remove from the heat and add the sage and red pepper. Set aside and keep warm.
Bring a large pot of salted water to a boil. Add the ravioli and reduce the heat to a gentle boil. Cook until tender, about 3 minutes. Remove with a slotted spoon and drain well. Add the ravioli to the skillet of sauce and toss to coat. Transfer to plates, drizzle with remaining sauce and top with pine nuts.
Spinach, Sundried Tomatoes & Goat Cheese Frittata
Makes 4 servings.
Goat cheese, when compared to cow’s milk products such as cream cheese, is lower in fat, calories and cholesterol. It also provides more calcium and fewer carbohydrates than cream cheese. Despite that goat cheese has fewer calories, it has a rich and creamy flavor.
© 2011 copyright Chef Marvin Woods
Vegetable oil cooking spray, as needed
2 teaspoons olive oil
1 small shallot, chopped
1 cup packed fresh spinach, chopped
4 whole eggs
4 egg whites
8 sun-dried tomato halves, chopped
½ cup Belle Chèvre goat cheese, crumbled
2 tablespoons chopped fresh basil
Salt and freshly ground black pepper to taste
Preheat oven to 375°F.
Heat medium size cast iron skillet to medium-high heat. Spray skillet with cooking spray and add olive oil. Sautee shallots for 30 seconds or until aromatic. Add spinach and cook until wilted.
In a separate bowl whisk whole eggs and egg whites together. Add sun-dried tomato halves and chopped basil. Season with salt and pepper.
Spread spinach mixture evenly among skillet and pour egg mixture into skillet over the spinach. Allow the egg mixture to set. Then drop pieces of goat cheese into frittata. Transfer to oven and bake until completely cooked and golden brown about 10-12 minutes.
Turkey Chili with Pearl Barley
© Recipe courtesy of Trailblazing Productions, All Rights Reserved
Serves 4
For the turkey chili:
1 tablespoon canola oil or non-stick spray
1 tablespoon garlic, minced
1/4 cup yellow onions, chopped
1/4 cup red and green bell peppers, chopped
1 tablespoon Chipotle peppers, chopped
10 oz. ground turkey
1/2 tablespoon smoked paprika
1/4 teaspoon cumin
1/8 teaspoon chili powder
1/8 teaspoon cayenne pepper
1/4 teaspoon black pepper
3/4 cups whole peeled tomatoes, with juice
1/4 cup tomato paste
3/4 cup cooked red beans
1 cup water
1 teaspoon Kosher salt
For the rice:
2 1/2 cups water or chicken stock
1/2 teaspoon Kosher salt
1 cup pearl barley, rinsed
Heat the oil in a heavy, medium pot over medium heat. Add the onions, garlic and peppers and stir occasionally until golden, about 12-15 minutes. Combine the ground turkey and cook 5 minutes. Add the spices and stir until fragrant, about 1 minute. Stir in the tomatoes breaking them up with the back of a spoon. Add the beans, water, and 1 teaspoon of salt and simmer, covered, 15 minutes.
For the barley, bring the water or stock and salt to a boil in a medium sauce pan. Reduce the heat to low and add the barley. Cook for 45 minutes, or until the barley is tender but chewy. Add the barley to the chili.
To serve, ladle 1 cup of chili into a bowl and serve with a mixed green salad.
Twisted Smoothie
Makes 4 servings.
This recipe contains the superfood, açai berries, meaning it is highly nutritious and fights aging and disease. Use coconut water instead of coconut milk. The milk is high in fat and bad cholesterol. However, coconut water contains 100 times more potassium than a banana and has no sugar added. By using coconut water you get lots of coconut flavor and nutrition, but very little, if any, of the bad stuff.
Feel free to use fresh or frozen berries.
© 2011 copyright Chef Marvin Woods
1½ coconut water
½ cup blackberries
½ cup blueberries
½ cup raspberries
¼ cup pomegranate juice
3 tablespoons açai puree
2 tablespoons flaxseed meal or sunflower seeds
1 tablespoon Agave nectar
Thaw any frozen fruit or puree before using it.
Combine the fruit with the coconut water, juice, nuts and Agave nectar in a blender and puree until smooth. If the smoothies are too thick, you can thin them with a little extra juice or water.
Serve in chilled glasses and if desired, top with a few fresh berries.
Wild Mushroom Farro Risotto
Makes 6 to 8 servings.
This is a great alternative to the rice version of risotto. Using farro includes more texture, more taste and of course more nutrition. Serve as a side dish or as a quick easy dinner.
© 2011 copyright Chef Marvin Woods
Pot 1: Stock Pot
4 cups vegetable or chicken stock
3 tablespoon fresh sage, minced
3 tablespoons white truffle oil
2 teaspoons fine-grain sea salt
black pepper
½ cup raw almonds, lightly toasted
¼ cup parmesan grated
Pot 2: Large Heavy Sauce Pan
2 tablespoons canola oil
½ cup yellow onion finely chopped
1 cup semi-pearled farro
1/3 cup white wine
3 cups mixed mushrooms (crimini, portobello, oyster, button), cut into ½-inch dice
Bring the stock to a boil in Pot 1. In Pot 2, heat the oil over medium heat in a large, heavy sauce pan. Add the onions and cook for 2 to 3 minutes or until the onions become translucent. Lower the heat and add the farro. Cook for an additional 2 to 3 minutes stirring occasionally. Stir in the wine and cook until it evaporates about a minute. Stir in half of the mushrooms. Stir in 2 cups of the stock from Pot 1, 2 tablespoons of fresh chopped sage or ½ teaspoon of dried sage. Simmer, stirring from time to time, until the mixture becomes thick, about 10 minutes.
Gradually stir the remaining broth into Pot 2, each time returning to a boil, then reducing to a simmer until the mixture thickens. After the farro has cooked for a total of 20 minutes, begin tasting for doneness. When farro is tender, add the rest of the mushrooms, sage, salt and pepper to taste. Mix together and turn off the heat. Stir in the truffle oil and garnish with a dusting of parmesan cheese and almonds.