• Wednesday, August 23, 2017

Dinner in Oregon

COA’s 30-minute special: Local families challenged to utilize Oregon’s bounty.

The Oregon Department of Agriculture’s efforts to promote the quality, availability and variety of statewide food products will take to the airwaves this September with Dinner in Oregon, a 30-minute program designed to motivate parents to make growing, harvesting, cooking and eating Oregon-grown foods a family affair. The show will highlight three busy families from three walks of life as they come together to find, grow, prepare and experience Oregon’s Bounty.

Part cooking show and part reality show, Dinner in Oregon challenges the three families with the question: How many Oregon-grown fruits and vegetables can you incorporate into a meal? “This is an exciting and creative opportunity to spotlight Oregon agriculture and the role it plays in family and community life,” says Oregon Department of Agriculture Director Katy Coba. “Dinner in Oregon, with its focus on our wonderful fruits, vegetables, and tree nuts, will tell the story of locally grown ingredients through the eyes of consumers who happen to be part of everyday families.”

Hosted by nationally recognized farm to school specialist Michelle M. Ratcliffe, PhD and produced in partnership with Portland’s KATU-TV, the concept for Dinner in Oregon grew out of the success of ODA’s monthly “Celebrate Oregon Agriculture” segments featured on KATU’s AM Northwest since June 2012. Similar to the Celebrate Oregon Agriculture content, Dinner in Oregon will connect healthy families with gardening, accessing locally grown foods, cooking and together and eating together.

Dinner in Oregon will air statewide during the month of September. Viewers in Eugene can tune-in to watch Dinner in Oregon on CBS affiliate KVAL-TV on September 13 at 4:00 pm and in Medford on CBS affiliate KTVL-TV on September 14 at 4:30 pm. Residents of Portland and Eastern Oregon can watch the program at 4:30 pm on September 14, on KATU-TV. An encore presentation is scheduled for September 21 at 4:30 pm on KATU-TV.

Recipes

Blackberries and Sliced Peaches with Vanilla Cream and Honey
Recipe from Chef Garrett Berdan, RDN
Serves 6

Sweet berries and ripe stone fruit are a match made in heaven, especially with a touch of cream and a drizzle of honey.

Ingredients

  • 1 pint fresh blackberries or Marion berries
  • 2 fresh peaches, sliced
  • 1/2 cup heavy cream
  • 1/2 teaspoon pure vanilla extract
  • Honey

Directions

  1. Combine the berries and sliced peaches in a medium bowl.
  2. Place the heavy cream in a large bowl and whisk by hand for a few minutes until frothy and slightly
    thickened. Whisk in the pure vanilla extract.
  3. To assemble the dessert, distribute the vanilla cream evenly between 6 individual serving dishes.
  4. Distribute the berry and peach mixture evenly between each serving dish on top of the vanilla cream.
  5. Pass the honey at the table for drizzling over the fruit.

Nutrients per serving:
143 calories, 4 g total fat, 2 g saturated fat, 14 mg cholesterol, 5 mg sodium, 28 g total carbohydrates,
3 g fiber, 25 g sugars, 1 g protein. Estimated cost per serving: $1.50

 

Broccoli and Cheddar Frittata
Recipe from Chef Garrett Berdan, RDN
Serves 6

Frittata is a go-to recipe for a quick and easy main dish any time of day. Using frozen broccoli florets gives this frittata the same great flavor and nutrition as fresh broccoli.

Ingredients

  • 1 tablespoon olive oil
  • 1/2 large yellow onion, sliced
  • 1 clove garlic, minced
  • 1/4 – 1/2 teaspoon red chili flakes
  • 1 pound petit cut frozen broccoli florets
  • 8 eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cup grated sharp cheddar cheese

Directions

  1. Arrange oven rack to the center position and preheat the broiler.
  2. Heat a 12-inch nonstick oven-safe skillet over medium heat. Add the olive oil, sliced yellow onion, minced garlic and red chili flakes. Saut until softened, about 3 minutes. Add the frozen petit cut broccoli florets and continue to cook, stirring occasionally, until the broccoli is heated through, about 10 minutes.
  3. Meanwhile, whisk the eggs with salt and ground black pepper. When the broccoli is heated through, pour the eggs over the vegetables. Using a heatproof spatula, stir the eggs and vegetables together, lifting some of the cooked eggs from the bottom of the pan. Spread the vegetables evenly in the pan, turn off the burner, and sprinkle with the grated sharp cheddar cheese.
  4. Place the pan on the center rack in the oven and cook under the broiler for about 5-7 minutes, or until the eggs are set and the frittata is browned in places.
  5. Remove the frittata from the oven and let it rest for 5 minutes in the pan. With a spatula gently release the frittata from the bottom of the pan and transfer to a large plate. Cut into 6-8 pieces and serve warm.

Nutrients per serving:
181 calories, 12 g total fat, 4 g saturated fat, 292 mg cholesterol, 262 mg sodium, 6 g total carbohydrates, 2 g dietary fiber, 2 g sugars, 13 g protein. Estimated cost per serving: $0.88

 

Fire Roasted Padrn Peppers
Recipe from Chef Garrett Berdan, RDN
Serves 6 as an appetizer

Little green Padrn peppers are found at farmers markets and grocers across Oregon in mid to late summer. This easy preparation is a great way to try them for the first time.

Ingredients

  • 2 pints fresh Padrn peppers
  • 2 tablespoons olive oil
  • 1/2 teaspoon flaky kosher salt

Directions

  1. Preheat grill with a medium flame.
  2. Rinse and drain the Padrn peppers and place in a large bowl. Toss with olive oil to coat the peppers.
  3. Place peppers on the grill and let cook until blistered and browned, turning 2 or 3 times to cook all sides.
  4. Place grilled peppers on a plate and sprinkle with flaky kosher salt.
  5. Serve immediately.

Nutrients per serving:
67 calories, 5 g total fat, 1 g saturated fat, 0 mg cholesterol, 110 mg sodium, 5 g total carbohydrates,
3 g dietary fiber, 2 g sugars, 2 g protein. Estimated cost per serving: $0.83

 

Garlic Grilled Flank Steak
Recipe from Chef Garrett Berdan, RDN
Serves 8

Grilled flank steak is great for feeding a crowd or for ensuring there are some tasty leftovers for salads or sandwiches later in the week. This flank steak is packed with flavor from fresh garlic and red chili flakes.

Ingredients

  • 1 flank steak, about 1 1/2 pounds
  • 1 teaspoon kosher salt
  • 1/4 cup olive oil
  • 1 clove garlic, minced
  • 1/2 teaspoon black Pepper
  • 1/2 teaspoon red chili flakes

Directions

  1. Trim the flank steak of any excess silver skin and fat. Place in a 9 by 13 inch baking pan and sprinkle on all sides with the kosher salt.
  2. In a small bowl mix together the olive oil, minced garlic, black pepper and red chili flakes. Pour over the flank steak and turn to coat all sides of the steak with the seasoned oil. Marinate in the refrigerator for at least 1 hour and up to 24 hours.

Grill preparation:

  1. Preheat grill with a medium high flame for at least 15 minutes and brush thoroughly to clean.
  2. Place 1/4 cup vegetable oil in a small dish. Fold a paper towel into a small square and hold with a pair of tongs. Just before adding the steak dip the paper towel into the vegetable oil and rub on the grill grates to coat with oil.
  3. Turn the steak once again to redistribute the seasoned oil on all surfaces of the steak. Place on the oiled grill and cook for about 3-4 minutes, then using a pair of tongs turn the steak 90 degrees to create grilled hash marks. Cook for an additional 5 minutes.
  4. Turn the steak and cook for 6-8 minutes, or to the desired doneness.
  5. Remove the steak to a large plate, tent with foil and let it rest for 5-10 minutes.
  6. Place on a cutting board and slice across the grain into 1/2 inch thick slices and serve.

Nutrients per serving:
175 calories, 11 g total fat, 3 g saturated fat, 29 mg cholesterol, 190 mg sodium, 0 g total carbohydrates, 0 g dietary fiber, 0 g sugars, 18 g protein. Estimated cost per serving: $1.64

 

Green Salad with Fresh Pears, Toasted Hazelnuts and Berry Vinaigrette
Recipe from Chef Garrett Berdan, RDN
Serves 6

This basic green salad is livened up with sweet fresh pears and crunchy toasted hazelnuts. It is always a good idea to toast extra hazelnuts to have on hand for snacking or use later in the week.

Ingredients

  • 1/2 cup raw hazelnuts
  • 2 Bartlett pears, fresh
  • 1 tablespoon lemon juice
  • 4 cups romaine or butter lettuce, cut into 2-inch pieces
  • 2 cups baby spinach
  • 1/3 cup flat leaf parsley leaves
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon raspberry or blackberry Jam
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon fresh ground black pepper
  • 2 tablespoons extra virgin olive oil
  • 1/2 cup dried cranberries

Directions

  1. Preheat the oven to 275F. Spread hazelnuts on a rimmed sheet pan and place in the oven. Bake for about 15-20 minutes, or until they are browned in places, aromatic, and the skins start to split. Remove from oven and set aside to cool.
  2. Meanwhile, cut the Bartlett pears into 1-inch dice and combine with the lemon juice in a small bowl. Set aside.
  3. In a large salad bowl combine the lettuce, baby spinach, and parsley leaves.
  4. When the hazelnuts have cooled enough to handle, place them in the center of a clean kitchen towel. Fold each side of the towel over the nuts to seal them in. Vigorously rub the hazelnuts together while securely packed in the towel. Set the towel on the counter and carefully unfold the towel. The hazelnuts should have lost most of their skins. Pick out the hazelnuts and place in a
    bowl. Discard the remaining skins. Roughly chop the hazelnuts and set aside.
  5. In a medium bowl combine the apple cider vinegar, berry jam, kosher salt, black pepper and extra virgin olive oil. Whisk together to dissolve the jam and incorporate the oil.
  6. Just before serving, pour the berry vinaigrette dressing over the salad and toss to coat the lettuces. Distribute the diced pears, chopped hazelnuts and dried cranberries over the salad.

Nutrients per serving:
184 calories, 11 g total fat, 1 g saturated fat, 0 mg cholesterol, 110 mg sodium, 23 g total carbohydrates, 5 g dietary fiber, 14 g sugars, 2 g protein. Estimated cost per serving: $0.86

 

Peak of the Summer Salad
Recipe from Chef Garrett Berdan, RDN
Serves 6

Vegetables that grow together often taste great together. Combining a slew of in-season summer
vegetables with tender fresh herbs is an easy way to guarantee an amazing salad.

Ingredients

  • 1 1/2 tablespoons fresh shallot, minced
  • 2 tablespoons red wine vinegar
  • 1 tablespoon honey
  • 3/4 teaspoon Dijon mustard
  • 1/2 teaspoon kosher salt
  • 1/8 – 1/4 teaspoon fresh ground black pepper
  • 3 tablespoons extra virgin olive oil
  • 1 large ripe tomato
  • 6 small Yukon Gold potatoes, cooked and chilled
  • 1 ear of fresh sweet corn, raw
  • 3 cups fresh arugula, torn or cut into 2-inch pieces
  • 6 large leaves of fresh basil, roughly chopped
  • 1/4 cup Smokey Blue cheese

Directions

  1. In a medium bowl combine the minced shallot, red wine vinegar, honey, Dijon mustard, kosher salt and black pepper. Whisk in the extra virgin olive oil. Set aside.
  2. Dice the tomatoes and cooked potatoes into 1-inch pieces. Place in a large salad bowl. Cut sweet corn off of the cob and add to the tomatoes and potatoes along with the arugula and chopped fresh basil.
  3. Just before you are ready to serve the salad, pour the vinaigrette dressing over the vegetables and toss to coat.
  4. Sprinkle with crumbled Smokey Blue cheese.

Nutrients per serving:
201 calories, 9 g total fat, 2 g saturated fat, 4 mg cholesterol, 195 mg sodium, 28 g total carbohydrates, 3 g dietary fiber, 5 g sugars, 4 g protein. Estimated cost per serving: $1.15

 

Roasted Roots and Leaves
Recipe from Chef Garrett Berdan, RDN
Serves 8

A jumble of roasted vegetables is an easy and delicious side dish for any meal. While the root veggies become tender and sweet, the kale crisps adding another element of texture.

Ingredients

  • 2 bunches red radishes, about 2 cups
  • 1 small yellow onion
  • 2 large carrots cut on a bias into 2-inch pieces, about 2 cups
  • 1/2 bunch kale, ribs removed, cut into 2-inch pieces, about 2 packed cups
  • 2 cups purple cabbage, cut into 2-inch pieces
  • 2 tablespoons olive oil
  • 4 cloves garlic, smashed
  • 1 teaspoons fresh rosemary, minced
  • 1/2 teaspoon red chili flakes
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon fresh ground black pepper
  • 2 teaspoons balsamic vinegar

Directions

  1. Preheat the oven to 375F.
  2. Trim the stems off of the radishes and wash thoroughly. Leave the small radishes whole and cut the large ones in half. Place in a large mixing bowl.
  3. Cut the stem end off of the onion and just barely trim the roots off of the onion, leaving the base of the root attached to the onion layers. Cut the onion in half through the root end, peel off dry layers and cut each half in half again making sure to cut through the center of the root end. The base of the root will hold the layers together. Now cut each quarter in half or into thirds. Add the onion wedges to the carrots and radishes.
  4. Add the carrots, kale, purple cabbage, olive oil, garlic, rosemary, red chili flakes, kosher salt and ground black pepper. Mix well to coat all of the vegetables with oil and seasonings.
  5. Divide vegetables evenly between two rimmed baking pans. Roast in the pre-heated oven for 15 minutes then rotate the pans.
  6. Continue to roast for about 10 more minutes, or until the vegetables are slightly softened and browned on the surface touching the pan. Remove from oven, sprinkle with balsamic vinegar, transfer to a bowl and serve.

Nutrients per serving:
64 calories, 4 g total fat, 1 g saturated fat, 0 mg cholesterol, 111 mg sodium, 8 g total carbohydrates, 2 g dietary fiber, 3 g sugars, 1 g protein. Estimated cost per serving: $0.72

 

Simple Grilled Salmon Fillets
Recipe from Chef Garrett Berdan, RDN
Serves 4

With just 5 ingredients this salmon couldn’t be simpler, and the flavor is extraordinary.

Ingredients
4 3-ounce salmon fillets, skin on or skinless
1/2 teaspoon whole fennel seeds
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground black pepper
3 tablespoons olive oil

Directions

  1. Place salmon fillets on a plate and set aside.
  2. Place whole fennel seed in a mortar or a spice grinder and grind. Alternately, use 1/4 teaspoon ground fennel seeds. Mix in the kosher salt and fresh ground black pepper. Sprinkle spice mixture evenly over each salmon fillet. Let rest in the refrigerator for up to 1 hour. Coat all sides of the seasoned salmon fillets with the olive oil.

Grill preparation:

  1. Preheat grill with a medium high flame for at least 15 minutes and brush thoroughly to clean. Place 1/4 cup vegetable oil in a small dish. Fold a paper towel into a small square and hold with a pair of tongs. Just before adding the salmon dip the paper towel into the vegetable oil and rub on the grill grates to coat with oil.
  2. Place the seasoned, oiled salmon fillets flesh-side down on the grill and reduce the flame to medium.
  3. Cook for about 4 or 5 minutes and turn. Because you oiled the grill grates and the salmon it should easily release from the grill. Continue cooking for another 4-5 minutes.
  4. Transfer the salmon to a clean plate and tent with foil until ready to serve.

Nutrients per serving:
218 calories, 16 g fat, 2 g saturated fat, 54 mg cholesterol, 196 mg sodium, 0 g total carbohydrates, 0 g dietary fiber, 0 g sugars, 18 g protein. Estimated cost per serving: $2.54

 

Sweet Corn and Green Chili Spoonbread
Recipe from Chef Garrett Berdan, RDN
Serves 8

Originally a southern dish, corn spoonbread is something of a cornbread souffl. This one is studded with
super sweet corn kernels and fresh green jalapeos.

Ingredients

  • 2 cups whole milk
  • 1 cup yellow cornmeal
  • 2 tablespoons unsalted butter
  • 1 1/2 cups canned corn kernels, drained
  • 1 fresh jalapeo chili, seeds and ribs removed, finely diced
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 4 large eggs, separated

Directions

  1. Preheat the oven to 400F and butter a 6-cup baking dish.
  2. Bring the milk to a low boil in a heavy saucepan over medium heat. Stir in the yellow corn meal and cook until it thickens, about 3 minutes. Stir in the unsalted butter, corn kernels, diced jalapeo chili, salt and black pepper. Set aside to cool slightly.
  3. Meanwhile, place the 4 separated egg whites into a large, clean mixing bowl. Beat on high with an electric hand-mixer until stiff peaks form. Stir the separated egg yolks into the cornmeal mixture.
  4. Fold the whipped egg whites into the batter in 3 additions, and mix until just combined.
  5. Pour the batter into the prepared baking dish and place in the preheated oven. Bake for about 35 minutes, or until puffed and golden brown on top. Serve with a large spoon hot from the oven.

Nutrients per serving:
178 calories, 8 g total fat, 4 g saturated fat, 119 mg cholesterol, 310 mg sodium,
21 g total carbohydrates, 2 g dietary fiber, 4 g sugars, 7 g protein. Estimated cost per serving: $0.40 

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