Edible Radio: The Kitchen Workshop with Mary Beth Shaddix

CLPF_FM_006d_RS-200x300Kitchen Workshop host Mary Reilly, publisher and editor of Edible Pioneer Valley, talks with Mary Beth Shaddix, gardener, writer and recipe developer to discuss container gardening options for every garden. Mary Beth is the co-owner of Maple Valley nursery, near Birmingham, Alabama and also writes and blogs for Cooking Light magazine. She can be found at www.marybethshaddix.com and simmerandboil.cookinglight.com.

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Feeling hungry? Here are Mary Beth's recipes from the show. Thanks to Mary Beth and Cooking Light for their permission to share them with you.  Pick up your own copy of  Cooking Light Pick Fresh here.

Potato and Vegetable Salad with Mustard Ranch
Hands-on time: 10 min. Total time: 20 min.
Serves 8 (serving size: 1 cup).
Photo Credit: Johnny Autry; Styling: Cindy Barr

PickFresh_cover_0207asp.inddYou could use any waxy, thin-skinned potato for this salad, such as La Ratte or Russian Banana fingerlings, freshly dug red new potatoes, or even Yukon gold if you are buying from the produce aisle. The key is to highlight the colorful varieties available and the smaller, more special treats you can grow yourself or find in farmers’ markets.

2 pounds multicolored fingerling potatoes, unpeeled and cut intobite-sized pieces

11⁄2 teaspoons kosher salt, divided

1⁄4 cup plain 2% reduced-fat Greek yogurt

1⁄4 cup buttermilk

1 tablespoon Dijon mustard

1 tablespoon fresh lemon juice

3⁄4 teaspoon freshly ground black pepper

1⁄2 teaspoon honey

1 garlic clove, minced

PotatoSalad1 cup chopped red bell pepper (about 1 medium)

3⁄4 cup chopped celery

1⁄2 cup finely chopped onion

1⁄2 cup chopped fresh flat-leaf parsley leaves

1⁄4 cup chopped fresh chives

2 tablespoons chopped fresh dill

1. Place potato pieces and 1 teaspoon salt in a medium saucepan, and cover with water. Bring to a boil. Reduce heat, and simmer 20 minutes or until potatoes are tender but still hold their shape. Drain and rinse with cold water. Drain.

2. Combine 1⁄2 teaspoon salt, yogurt, and next 6 ingredients (through garlic) in a large bowl, stirring well with a whisk. Add potatoes, bell pepper, and remaining ingredients to yogurt mixture; toss gently to coat. 

CALORIES 107; FAT 0.7g (sat 0.3g, mono 0g, poly 0.2g); PROTEIN 3.7g; CARB 22.4g; FIBER 2.8g; CHOL 2mg; IRON 1.2mg; SODIUM 318mg; CALC 35mg

LemonKaleSaladLemony Kale Salad
Hands-on time: 14 min. Total time: 19 min.
Serves 6 (serving size: 1 cup).
Photo Credit: Johnny Autry; Styling: Cindy Barr

A simple lemon and oil dressing with quality pecorino cheese is a must-try. If you doubt the raw kale craze, harvest leaves after one or two winter frosts, when the starches convert to natural sugars. Lacinato kale is a good option for this salad, paired with the colorful chard variety Bright Lights.

1 tablespoon fresh lemon juice

1 tablespoon olive oil

1⁄2 teaspoon sugar

1⁄2 teaspoon freshly ground black pepper

1⁄4 teaspoon kosher salt

4 cups torn kale leaves

2 cups torn Swiss chard leaves

4 teaspoons unsalted pumpkinseed kernels

1⁄4 cup sliced green onions (about 2)

1 ounce shaved fresh pecorino Romano cheese (about 1⁄4 cup)

1. Combine first 5 ingredients, stirring until sugar dissolves. Add kale and chard; toss. Let stand 10 minutes.

2. While greens stand, heat a skillet over medium heat. Add kernels to pan, and cook 5 minutes or until browned, stirring frequently. Add kernels, onions, and cheese to greens; toss. 

CALORIES 65; FAT 4g (sat 0.8g, mono 2g, poly 0.8g); PROTEIN 2.6g; CARB 6.3g; FIBER 1.4g; CHOL 2mg; IRON 1.4mg; SODIUM 234mg; CALC 87mg

ShrimpandAioliCrispy Herbed Shrimp with Chive Aioli
Hands-on time: 31 min. Total time: 31 min.
Serves 4 (serving size: about 5 shrimp and 2 tablespoons sauce).
Photo: Johny Autry and Randy Mayor; Styling: Cindy Barr and Leigh Ann Ross

This dish is full of flavor-rich, fresh herbs in the breading and aioli. Chives are the standout in the aioli and many sauces because they lend a light onion flavor that isn’t overpowering. Keep a pot of them near your kitchen door, and move it to a windowsill in winter; you’ll find that snippets of chives go well atop many dishes year-round.

3⁄4 cup panko (Japanese breadcrumbs), divided

1 tablespoon chopped fresh parsley

2 teaspoons chopped fresh thyme

1⁄8 teaspoon crushed red pepper

2 tablespoons cornstarch

2 large egg whites, lightly beaten

11⁄2 pounds large shrimp, peeled and deveined

1⁄4 teaspoon salt

1⁄4 teaspoon freshly ground black pepper

2 tablespoons olive oil, divided

1⁄2 cup 2% reduced-fat Greek yogurt

1⁄4 cup canola mayonnaise

3 tablespoons chopped fresh chives

1 tablespoon fresh lemon juice

1⁄4 teaspoon ground red pepper

1. Place 1⁄4 cup panko, parsley, thyme, and crushed red pepper in a mini food processor; pulse to combine. Combine herb mixture with 1⁄2 cup panko in a shallow dish. Place cornstarch and egg whites in separate shallow dishes. Sprinkle shrimp with salt and black pepper. Dredge half of shrimp in cornstarch, shaking off excess; dip in egg whites. Dredge shrimp in panko mixture; press to adhere. Repeat procedure with remaining shrimp.

2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of shrimp to pan; cook 3 minutes on each side or until done. Repeat with remaining oil and shrimp.

3. Combine yogurt and remaining ingredients in a small bowl. Serve with shrimp.

CALORIES 430; FAT 21.7g (sat 2.9g, mono 11.4g, poly 4.9g); PROTEIN 41.3g; CARB 14.8g; FIBER 0.7g; CHOL 265mg; IRON 4.4mg; SODIUM 583mg; CALC 115mg