Cooking Classes


Making Membrillo

Another flavour of the fall and winter season that I adore is quince. Quince is a pome like apples and pears. That means it has a core with usually 5 seeds surrounded by the fleshy fruit. Unlike apples and pears, however, quince is usually not edible without cooking. They can be rock hard. However, they are similar to apples in that they contain natural pectin.

I was delighted to find quince at my local grocery store. They make a lovely jelly or jam for toast, but I have always wanted to make membrillo. This is also called quince paste and is popular in Spain where it is paired with manchego cheese.

The light coloured flesh develops a beautiful rosy hue as it cooks.


4 pounds quince, washed, peeled, cored, roughly chopped
1 vanilla bean
2 strips (1/2 inch by 2 inches each) of lemon peel with pithy white part removed
3 Tbsp lemon juice
About 4 cups of granulated sugar

Place quince  large saucepan and cover with water. Cut the vanilla bean in half lengthwise and scrape out the seeds. Add vanilla seeds, pod and lemon peel and bring to a boil. Reduce to a simmer, cover, and let cook until the quince is  fork tender (30-40 minutes).

Strain water. Discard the vanilla pod but keep the lemon peel. Purée the quince in a food processor or blender. Measure the quince purée. Add an equal amount of sugar. So if you have 4 cups of purée, you'll need 4 cups of sugar. Return the quince purée to the large pan. Heat to medium-low. Stir with a wooden spoon until the sugar has completely dissolved. Add lemon juice.

Continue to cook over a low heat, stirring occasionally, for 1-1 1/2 hours, until the quince paste is very thick and has a deep orange pink color.

Preheat oven to a low 125°F (52°C). Line an 8" x 8" baking pan with parchment paper. Spray a thin coating of oil on the parchment paper. Pour the cooked quince paste into the parchment paper-lined baking pan. Smooth out the top of the paste so it is even. Place in the oven for about an hour to help it dry. Remove from oven and let cool.

To serve, cut into squares or wedges and present with Manchego cheese. To eat, take a small slice of the membrillo and place it on top of a slice of the cheese. Store membrillo in an airtight container in the a cold room. It will keep for months.


What is going on with Blogger?

Lately I have been going back into my blog archives to read recipes. When I open the page there is an ad that claims to be sponsoring my blog.

Is anyone finding this? I am not monetized and I have no sponsor for my blog. Is there a way to stop this?

When I check the visitors to my blog there is an entity from Mountain View, California that is trolling every post. I am sure they are connected.

I would like to hear from anyone that can explain why this is happening.

Thank you,
All Our Fingers in the Pie


Roasted Shoulder of Lamb with Minted Gravy and Root Vegetables


In the cooler days of autumn we are more inclined toward the slow braises. The rich flavours of root vegetables are a match to this local Black Welsh lamb. Mashing the root vegetables together mellows out the rutabaga and adds the sweetness of carrots. Autumn greens such as brussels sprouts, cabbage or kale complete the comforting meals we crave as the weather turns.

Don't feel that you always need the prime cuts for a lovely meal. The racks and legs are beautiful but also more expensive. This less tender but flavourful cut becomes 'melt in your mouth' perfect with low and slow cooking.  Unpeeled cloves of garlic scent the dish without overpowering. Squeeze their deliciousness into the smashed vegetables.

This gravy is packed with flavour. I enjoy the contrasting saltiness of the capers and freshness of the mint. If served immediately, the mint is brilliant green and beautiful.

 Roasted Shoulder of Lamb   adapted from a recipe from Jamie Oliver

2-3 lb. shoulder of lamb
Olive oil
Sea salt and freshly ground black pepper
1 large bunch fresh rosemary
1 bulb garlic, unpeeled, broken into cloves
1 1/2 lb. peeled potatoes, cut into large chunks
3 large carrots, peeled and cut into small chunks
1/2 a large rutabaga, peeled and cut into small chunks
6 tablespoons butter 
1 tablespoon all-purpose flour
2 cups good-quality hot chicken or vegetable stock
2 heaped tablespoons capers, soaked, drained and chopped
1 large bunch fresh mint, leaves picked
2 tablespoons red wine vinegar
1 lb. winter greens such as white cabbage, savoy cabbage, Brussels sprouts

Preheat oven to 500 F.

Cut the fat side of the lamb in a cross-hatch pattern with a sharp knife. Lay half the sprigs of rosemary and half the garlic cloves on the bottom of a Dutch oven, rub the lamb all over with olive oil and season generously with sea salt and freshly ground black pepper. Place the roast on top of the rosemary and garlic, and put the rest of the rosemary and garlic on top of the lamb. Cover with lid and place in the oven. Turn the oven down immediately to 325 F and cook for 4 hours. It's done if you can pull the meat apart easily with two forks.

When the lamb is nearly cooked, put the potatoes, carrots and rutabaga into a large pot of boiling salted water and boil hard for about 20 minutes or until tender. Drain and allow to steam dry, then smash them up in the pan with most of the butter. If you prefer a smooth texture, add some cooking water. Spoon into a bowl, cover with foil and keep warm over a pan of simmering water.

Remove the lamb from the oven and place it on a chopping board. Cover it with foil, then a kitchen towel, and let it rest. Put a large pan of salted water on to boil for the greens. Pour away most of the fat from the roasting pan, discarding any bits of rosemary. Put the pan on the stovetop over medium heat and mix in the flour. Add the stock, stirring and scraping all the sticky bits off the bottom of the pan. Add the capers, turn the heat down and simmer for a few minutes.

Finely chop the mint and add it to the sauce with the red wine vinegar at the last minute then pour into a pitcher. Add the greens and stalks to the pan of fast-boiling salted water and cook for 4 to 5 minutes to just soften them. Drain and toss with a knob of butter and a pinch of salt and pepper. Place everything in the middle of the table, and shred the lamb in front of your guests.


My Secret Buffalo Berry Patch

Yesterday as I drove home from my teaching day at a Hutterite Colony I had an inquisitive mind. I was intrigued by mounds of soil just off the roadway. Driving in to inspect I found it was a gravel pit. Across the fence were brilliant berries. I have heard so much of buffalo berries and I was sure I had found them. Without buckets I was not able to harvest them. Now I know where they are. Next year I will pick my fill.

These make an amazing jelly. They also remind me of sea buckthorn.


A Drive in the Country for Thanksgiving

It was a beautiful Thanksgiving Monday. One of my favourite drives is south from Tompkins to the bench that follows through to the Cypress Hills. As you climb from the Trans Canada Highway you wind through farmland that gradually changes to ranchland as the land becomes more rolling and arid. Then it returns to farmland. There is a popular creek for trout fishing on the bench.

Most of the crops have been harvested. A few farmers are finishing.

This little mule deer was nice enough to stop and pose before jumping the fence and into the bluff.

Agricultural land developed for gas wells.

I can remember as a child helping my father plant trees supplied by the PFRA. They were planted to reduce wind erosion and increase moisture retention by trapping the winter's snow.

Sadly many farmers are removing the trees leaving wide open landscapes.

Idyllic country scene.

This slough was filled with ducks bobbing for food until I walked over to take a picture! Hunting season makes them a little skittish.

Pond without the ducks.

Lutheran church in Admiral, SK. Three churches like this in this tiny village in addition to other heritage buildings.

The modern day farm has a large farmstead. With the heavy grain and lentil yields many new bins have been purchased.


Pumpkin Cheesecake with Triple Ginger Crust and Cookbook Review

I received an email a few weeks ago asking if I would be interested in reviewing a new cookbook. Pffft, any time I can get a free cookbook I am all over it. It was a pleasant surprise to see that it actually was a new book that I had been reading about. I saw it in Safeway yesterday. And it is Canadian to boot. These gals have a popular blog called the Sweet Potato Chronicles. They are/were young working mom's on a mission to feed their family right.

Anytime a delivery truck comes to my house it is an occasion. It is always food related. I buy a lot of my market ingredients online and also sometimes purchase kitchen gadgets over the internet. Well, okay, not just sometimes! I am on a constant search for cooking and baking things.

My most recent acquisitions are a linen couche used in rising baguette, a lame or in English it is a
blade for scoring bread and the most adorable beehive cookie cutter. The cookie cutter is a gift for my market friend, Brenda from Prairie Fields Honey. My winter project is to perfect a cookie recipe for her so she can sell honey cookies in the shape of a beehive. Cool, eh? Check out Provisions by Duchess Bakery in Edmonton. They have an online store and ship quickly.

Anyhoo, back to the cookbook. It's a lovely book. Tons of really good pictures of food. A lot of the recipes are a little juvenile for me, but that is what it is all about. The recipes need to be kid friendly. I love the pictures, I really do but when it gets to be a family photo album and all those barefeet in the kitchen it distracts me from the purpose of the book. There are a few interesting recipes for the older children, the teens, but no mention of how to involve them in healthy meals. Why are they always left out? So this brings to mind the purpose of a cookbook, any cookbook.

This book offers no training on cooking skills, only recipes. What I have learned from one young woman with children is that none of her friends know how to cook. They want to learn some skills.

Then I think to myself. Self, who would I go to for good solid nutrition information? A nutritionist, a dietitian, a naturopathic doctor, a fashion magazine director? Hmmm.

The first recipe I tried was the pumpkin cheesecake. I was writing a newspaper article for Thanksgiving and thought this would be appropriate. But actually, by the time I finished, the cheesecake bore no resemblance to the recipe I started with. Their recipe was great inspiration and my mind just took off in another direction. I promise that I will try again! 

This is my version of their pumpkin cheesecake.

Pumpkin Cheesecake with Triple Ginger Crust
6 tbsp. melted butter 60 mL
1 1/2 c. graham crumbs 375 mL
2 tbsp. finely chopped crystallized ginger 30 mL
1 tbsp. finely chopped fresh ginger 15 mL
1/2 tsp. ground ginger 3 mL
8 oz. cream cheese 225 gm
2/3 c. mascarpone cheese 80 mL
1/4 c. brown sugar 60 mL
1/2 c. pumpkin puree 125 mL
1 egg
1 tsp. vanilla extract 5 mL
1.4 tsp. ground ginger 1 mL
Pinch ground nutmeg
Preheat oven to 350 F (180 C).
For the crust, place all ingredients into a food processor and process until finely ground. Press 3 tablespoons (45 mL) into each jar.
For the filling, beat all the ingredients in a food processor or with an electric mixer on medium speed until light and fluffy.
Pour a generous 1/4 c. (60 mL) filling over crusts. Bake for about 20 minutes or until cheesecakes are firm. Cool and serve. Garnish with a dollop of whipped cream and a piece of crystallized ginger or pumpkin seed brittle. Makes 8 – 250 mL jars or one 9-inch (24 cm) cake. Bake a 9-inch cheesecake for about 45 minutes or until a knife inserted in filling comes out clean.


Preserving the Harvest...Prairie Style

Our summers are short but wonderful. The days are hot, the skies are blue and the sweet smell of gardens and fields fills the air. I have a little garden but it is mostly herbs, rhubarb and a few tomatoes for the table. I buy at the Farmers' Market to enjoy that summer flavour.

I grew up in a home where we traditionally preserved B.C. fruit, garden vegetables, butchered meats and freshly caught northern lake fish for the winter. I always wished we had a cold room. Even as a young person in high school I was intensely interested in fresh local food and foraging for berries and other edibles.

Farm life back then assured us that we would have all that.

This year I am preserving a few things. I don't use a lot but I cannot help myself when I see the beautiful stone fruits, pickling cucumbers and local berries. These can be the beginning of an even greater meal. A little black currant jam added to pan juices of a roast duck takes the sauce to the next level. Apricot jam has varied applications in the baking world. This is my justification for adding to my cold room collection.

In addition to these recipes, I have blanched and frozen green beans. Saskatoon berries are in the freezer. I have cured fresh garlic from Anna at The Garlic Garden in Yorkton. Last year I had her fresh garlic throughout the winter and up until the new harvest. I keep it in a basket that I hang on the wall of my cold room. I buy potatoes to store in the cold room. Now I wish I had a root cellar! One day.

This fall or early winter I do expect that I will be gifted some wild pheasant. Last year was my first time plucking and cleaning pheasant! I was sorely unprepared but a quick lesson from the hunter set me in the right direction. Pheasant makes the loveliest clear consommé.

I had a lot of hot peppers from the market that I could not eat quickly so I have pickled them. They will be great in sandwiches. Yum.

Apricot Jam
This is a simple recipe but just bursting with flavour. It has quickly become my favourite jam for toast.

8 c. coarsely chopped apricots
4 c. sugar
1 c. honey
juice and grated peel of 1 orange
1/8 tsp. salt

Combine all ingredients in a Dutch oven. Bring to a boil. Cook, stirring frequently until thick, about 30 minutes. Pour into hot sterilized jars, leaving 1/4 inch headspace. Wipe jar rims thoroughly. Seal and process in a boiling water bath for 10 minutes (or more depending upon altitude). Yield: about 8 cups.

Chokecherry Jelly   recipe from Bernardin

When I was a teenager we would drive to the hills and seek out locations where we might score a good amount of chokecherries. They have a unique puckery flavour that translates well into jelly, jam and syrup. I could never get the recipe right back then. They have no natural pectin and there was no real recipe. The farm women just knew how to make it. I should have planted myself in my favourite cook's kitchen and documented her recipe. Regrets!

This produced a very soft jelly. I see there is no lemon juice in the recipe. Next time I would add 2 tbsp. bottled lemon juice. Bottled lemon juice has a consistent acidity level as compared to the fresh fruit that can vary.

12 cups (3000 ml) chokecherries
3 cups (750 ml) water 
6 1/2 cups (1875 ml) granulated sugar
2 pouches (170 ml) BERNARDIN® Liquid Pectin

Wash and remove stems from fruit. Combine with water in a stainless steel saucepan and bring to a boil. Reduce heat, cover and boil gently 15 minutes. Remove from heat.
Pour prepared mixture into dampened jelly bag or cheese cloth-lined sieve suspended over a deep container. Let drip to collect juice. For quicker results, squeeze bag; juice may be cloudy.

Measure 3 cups (750 ml) chokecherry juice into a large, deep stainless steel saucepan. Stir in sugar and 1/2 tsp (2 ml) butter or vegetable oil to reduce foaming. Over high heat, bring mixture to a full rolling boil. Stirring constantly, boil hard 1 minute. Remove from heat.

Immediately stir in Liquid Pectin, mixing well. Skim foam. Ladle into prepared jelly jars and water bath process. Makes about 6 - 250 mL jars.

Bread 'n Butter Pickles   recipe from Bernardin
Last week after the Market ended a man from one of the Hutterite colonies gave me 3 bags of pickling cucumbers. How could I refuse?

My mother always made bread 'n butter pickles. We loved them. I have never tried making them until now. I cannot ever remember her looking at a recipe book and she always sang while she made them. Slicing cucumbers give a lot of time for reflection and I realized that this simple act of making pickles formed a connection with my mother that was never possible when she was alive. She suffered with schizophrenia most of my life. Relationships were not her strength.

6 1/2 lb (3 kg) pickling cucumbers
1 lb. (454 gm) onions, sliced 1/4 inch (0.5 cm) thick
1/3 c. (75 mL) pickling salt
5 c. ( 1250 mL) white vinegar
1 1/4 c. (300 mL) white sugar
1/2 c. (125 mL) pickling spice
2 tbsp. ( 30 mL) celery seed
2 tsp. (10 mL) ground ginger
1 tsp. (5 mL) ground turmeric

Slice unpeeled washed cucumbers 1/4 inch (0.5 cm) thick, discard ends. In a large glass or stainless steel container, layer cucumbers and onions, lightly sprinkling each layer with salt. Cover and let stand 15 minutes.

Combine vinegar, sugar, pickling spice, celery seed, ginger and turmeric in a large stainless steel saucepan. Cover and bring to a boil. Reduce heat and boil gently 15 minutes.

Drian vegetables, add to pickling liquid. Mix well. Return mixture to a boil.

Yield – 7 x 500 mL jars

Hot Cucumber Relish   
Three bags are a lot of cucumbers. I needed to make something else. This recipe for cucumber relish looked good and might be nice on hotdogs and hamburgers. We have a block party coming up. I will test this on my neighbours!

7 c. peeled, finely chopped cucumbers
3 c. finely chopped red peppers
1 c. finely chopped hot banana peppers
2 c. finely chopped green peppers
1 c. finely chopped onion
2 c. finely chopped celery
1/2 c. pickling salt
2 1/4 c. sugar
3 c. white vinegar
3 tbsp. celery seed
3 tbsp. mustard seed

Combine prepared measured cucumbers, red peppers, hot peppers, green peppers, onion and celery with pickling salt in a large glass or stainless steel container. Cover and let stand 4 hours.

Drain vegetable mixture through cheesecloth lined sieve. Rinse with water, drain again squeezing out excess liquid.

Combine sugar, vinegar, celery seed and mustard in a large stainless steel sauce pan. Mix well. Bring to a boil. Add vegetables. Stirring frequently, return to a bil and boil gently 10 minutes.

Yield: about 6 - 500 mL jars.

This is my contribution this month for The Canadian Food Experience Project, the brainchild of Valerie at A Canadian Foodie. This is the 5th edition of a yearlong project. You can find posts from other  participants here.

Pickled Peppers recipe can be found here

My previous posts in this challenge can be found here -

My Earliest Memory of Canadian Food
Regional Canadian Food - SW Saskatchewan 
Local Food Heroes 
My Cherished Canadian Recipe - Saskatoon Berry Pie 


The Skinny on Fats and Oils


The newly released Obesity in Canada report announces that one in four Canadians are obese. Now is the time to talk about fats.
Dietary fats are given a lot of bad press. It is true they have twice as many calories as proteins and carbohydrates but they carry and allow the absorption of essential nutrients such as Vitamins A, D, and E. Fats also provide a feeling of satisfying your hunger. You need fats in your diet but it is important to monitor the amount and quality. The amount of fat you require depends upon your age.
Fats are categorized as unsaturated, saturated and trans. Unsaturated are the healthiest and trans fats are the least desirable. The two main types of unsaturated fats are monounsaturated and polyunsaturated. Vegetable oil, nuts and seeds and avocados fall into the category of monounsaturated. Fish, fish oils, some nuts and seeds and some vegetable oils are polyunsaturated. These oils provide essential omega-3 and -6 fatty acids.
Saturated fat, which raises LDL or bad cholesterol, is found in animal foods like beef, chicken, lamb, pork and veal, coconut, palm and palm kernel oils, dairy products like butter, cheese and whole milk, lard and shortening.
Trans fat is made from a chemical process known as partial hydrogenation as liquid oil is made into a solid fat. Saturated and trans fats have been shown to raise LDL which increases your risk for heart disease. Unlike saturated fat, trans fat also lowers HDL or good cholesterol. A low level of HDL cholesterol is also a risk factor for heart disease.
According to Health Canada you can lower cholesterol levels and reduce the risk of heart disease by replacing saturated and trans fats with unsaturated fats. 

Until recently, most of the trans fat found in a typical Canadian diet came from hard margarines, commercially fried foods, and bakery products. Our food supply is rapidly changing and the trans fat content of many of these products has now been reduced. It is still important to look at the Nutrition Facts label to make sure the food product you are buying has little or no trans fat.
The best way to watch your fat intake is to read labels. Read the Nutrition Facts label to choose and compare foods when shopping. Choose to cook leaner cuts of meat, skinless chicken and turkey. Buy fish every week. Choose low fat dairy products. Choose soft margarines that are low in saturated and trans fat.  Buy fewer prepackaged foods and meals. Buy vegetables, fruit and whole grain products with no added fat. Serve meat alternatives like beans, lentils, nuts, seeds and tofu.
Use vegetable oils in small amounts for stir frying or sautéing. A teaspoon is usually enough. Heat oil before frying to prevent the food from soaking up the oil. Fill a spray bottle with vegetable oil to spray your pans instead of greasing. Make your own salad dressing. Add balsamic, rice wine or other vinegars. Flavour with lemon juice, dry or Dijon mustard, garlic and herbs.
When eating out, check the nutrition information of menu items before you order and ask for gravy, sauces and salad dressings on the side. Order smaller portions or share with someone. I often take my own container and remove excess food from my plate before I begin eating to ensure that I do not overeat.
Your two decisions in selecting a fat or oil for cooking are flavour and smoke point. Smoke point is the temperature at which fat breaks down into glycerol and fatty acids, smoke is produced and the nutrition and flavour deteriorate. The normal temperature of deep frying is 375F (190C).
Neutral flavoured oils like grapeseed, safflower, and canola have high smoke points and are ideal for pan and deep frying. Peanut oil has the highest smoke point but some people may have an allergy.
Flavoured fats for pan frying include olive oil, clarified butter, goose and duck fat. Rendered goose and duck fat are liquid at room temperature and are considered to be healthy choices.
In addition to frying and cooking, oils are used for drizzling. They are used in salad dressings, with roasted vegetables, cooked fish, grains or crusty bread. Nut and seed oils like walnut, hazelnut or sesame impart their distinctive flavours. Use sparingly. They are bursting with flavour and are expensive.
Flavoured oils fall into the same category as drizzling oils. An olive oil or a neutral tasting oil can be flavoured with truffles, lemons, herbs, and exotic mushrooms.
Less healthy fat choices include tallow or suet, lard and bacon fat. There is controversy with coconut oil. It is deemed to be the new healthiest fat but there is no solid scientific evidence to ascertain this. It is 86% saturated fat but devotees claim that the fatty acid chains are shorter and therefore healthier.
In my kitchen, extra virgin olive oil remains my favourite. It falls into both the drizzling and the cooking categories. I use it because it’s a healthy oil, high in monounsaturated fats and trace nutrients. I use it because it is the traditional oil used in the Mediterranean cuisines I love.
I also like duck fat. It is high in unsaturated fats and closer to olive oil than butter in composition. And I use butter.
In the end, moderation is always key. Limit your intake of fats, especially saturated and trans fats. You need to match the fat to the cooking method and flavour. Each type of fat has its own special qualities.

Fat                                                Type                                    Smoke Point
Butter                                       Saturated                         350F (177C)
Butter (Ghee), clarified            Saturated                         375-485F  (190-250C)
Canola Oil                                Monounsaturated            400F (204C)
Coconut Oil                              Saturated                         350F (170C)
Corn Oil                                    Polyunsaturated              450F (232C)
Grapeseed Oil                           Polyunsaturated              392F (200C)
Hazelnut Oil                              Monounsaturated            430F (221C)
Lard                                           Saturated                        370F (182C)
Olive Oil                                    Monounsaturated           Extra Virgin  320F (160C)
      Virgin  420F (216C)
      Extra Light 468F (242C)
Peanut Oil                                    Monounsaturated          450F (232C)
Safflower Oil                               Polyunsaturated            450F (232C)
Vegetable Shortening                  Saturated                        360F (182C)
Sunflower Oil                              Polyunsaturated            450F (232C)
Vegetable Oil                               Polyunsaturated            varies
Duck Fat                                    49% polyunsaturated       375F (190C)           

How to Render Duck Fat
Take the skin and fat from duck, avoiding the tail and neck areas. 
Cut skin and fat into medium sized pieces and put into heavy bottomed pot. Add water to cover and simmer over medium heat until water has evaporated and the skin pieces are crisp and have released their fat. That may take about 2 hours. Be careful not to burn.
Strain the clear golden fat through a sieve or coffee filter.  Store fat in a sealed container in refrigerator or freezer.


Cuban Style Beef and Peppers

Welcome everyone to my dinner party! It is my turn to host the Cooking Light Virtual Supper Club and I have chosen a Cuban Dinner theme.

Cuban food has a rich history. It was the first and last Spanish colony in the Caribbean. In addition to Spanish influences there are flavours from Africa, Portugal and various indigenous cultures.

Cuban food at is heart is simple, country cooking. Meal times are family times and each celebration features traditional home cooked meals.

Many Cubans have sought refuge in the United States and Florida in particular. It was no surprise that the best Cuban food I have ever had was in Orlando. I visited Cuba several years ago and although the restaurants were charming and quaint, the supply of fresh food and ingredients was limited. We dined at the DuPont Mansion and Al Capone's seaside villa. There was no lack of fascinating dinner venues.

So I have invited everyone to make some Cuban food today. I am preparing the main course with Cuban Style Beef and Peppers. I decided to use brown basmati rice rather than white rice. Lots of black beans here! Please check these wonderful dishes from the team -

Sandi –Whistlestop Café Cooking  with Black Bean Soup

Jerry- Jerry's Thoughts, Musings and Rants  
with Cuban Black Bean Dip

Val - More Than Burnt Toast 
with Black Beans and Rice

Susan Linquist –The Spice Garden  with Arroz con Dolce

Cuban Style Beef and Peppers
    1/4 cup raisins
    1/4 cup hot water
    1 pound flank steak
    2 tablespoons olive oil
    3 cups thinly sliced onion
    1 cup yellow bell pepper strips
    1 finely chopped jalapeno pepper, seeds removed
    2 garlic cloves, minced
    1 tablespoons capers
    1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
    1 teaspoon ground cumin
    3 plum tomatoes, each cut into 8 wedges
    4 cups hot cooked long-grain rice
    salt and pepper to taste

    Combine raisins and hot water in a small bowl.  Let stand 30 minutes.
    Trim fat from steak, and cut steak into thin strips.
    Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, and sauté 10 minutes or until tender. Add steak and garlic, and sauté 4 minutes or until beef is browned. Add raisin mixture, capers, thyme, jalapeno, cumin and tomatoes. Reduce heat; simmer 7 minutes or until steak is done, stirring occasionally. Serve over rice.

Nutritional Information
Amount per serving

    Calories: 562
    Calories from fat: 30%
    Fat: 18.5g
    Saturated fat: 5.6g
    Monounsaturated fat: 9.6g
    Polyunsaturated fat: 1.2g
    Protein: 29g
    Carbohydrate: 69.6g
    Fiber: 4.3g
    Cholesterol: 57mg
    Iron: 5.6mg
    Sodium: 466mg
    Calcium: 67mg

Cooking Light
JUNE 1999