Herbs : Take the Thyme to Add Flavor Without Calories

Quick! What’s the best way to add flavor to a dish without adding calories? Throw in some herbs.

“Health-conscious cooks like that herbs contain no calories or fat — pretty valuable to those on weight-loss diets,” said Chef Pete Loren, director of Culinary Development at in St. Clair Shores, Troy and Clinton Township. “Doctors even recommend the use of herbs and spices in salt-restricted diets to enhance flavor without adding sodium content,” he added.

Whether dieting or not, fresh herbs can take a meal from ho-hum to haute in seconds.

Loren believes that adventurous cooks find that raising their own herbs can be quite fulfilling as a hobby with the end results in cooking an added bonus.

These days, it’s easy to find fresh herbs in pots for sale at a variety of gourmet grocery stores. It’s also fun to plant your own.

Not sure where to begin? Take some, well, “thyme” to visit the free in-store presentation, “ABC’s of Growing Herbs,” at 1 p.m., March 10 at any of seven metro Detroit stores.

Or find a seat at the “Make It & Take It” workshop, which follows at 2:30 p.m. For $19.99, participates can select any of four herbs (basil, parsley, rosemary and thyme) to plant in a stylish container.

“We'll provide everything you need to make a take-home herb garden,” said English Gardens’ Jennifer Youngquest.  

Herb tastes, tips and trivia from Chef Pete Loren

• BIG ON BASIL  The biggest-selling fresh herb at Nino Salvaggio is basil, said Chef Loren, “with parsley being second but not even close."
 
• EASY DOES IT  Herbs should be used to enhance food’s natural flavors, rather than to dominate them.

• STORE IF YOU MUST  Since the flavor and aroma of herbs deteriorate quickly after picking, be prepared to use them immediately. If you must store them for a few hours, keep them in the refrigerator in a plastic bag that is perforated and can breathe. When you are ready to use them, wash the herbs gently under cool, but not cold water and pat dry between paper towels.

• FREEZE FRAME  Freezing fresh herbs is an easy way to store them for longer periods of time. Clean the herbs delicately, blot them dry, and remove leaves from the stalks. You can freeze them whole or chopped, packing into freezer safe bags or airtight containers.   

Pete Loren’s Basil Pesto Recipe

(makes 2 1/2 cups)

3 tablespoons fresh garlic cloves

4 cups fresh leaf basil, rough chopped

1/3 to 1/2 cup toasted pine nuts

1 teaspoon black pepper, ground or cracked

2/3 cup grated Parmesan cheese (use the good stuff!)

1 tablespoon fresh lemon juice

1/2 to 2/3 cup extra virgin olive oil

1 teaspoon Kosher salt

Using food processor with s-blade, add basil and garlic cloves and pine nuts and blend until smooth.

Add Parmesan cheese and pulse until incorporated into basil mixture. While blending, add olive oil in a steady stream until well blended into mixture. Add lemon juice and blend in. Add salt and pepper and blend in.

Taste and adjust seasoning if necessary.

Package minimizing air in container to minimize oxidation.

Chef Pete Loren’s Pesto Chicken & Penne Pasta Salad

(serves 6 to 8)

2 1/2 pounds chicken breast, char-grilled

1/4 cup extra virgin olive oil

1 teaspoon salt and pepper to taste

2 cups uncooked penne pasta

As needed, boiling salted water

2 cups Vidalia onion, sliced 1/2 inch & sautéed until browned

2 cups asparagus, fresh & cut on 1" angle bias & sautéed until tender

3/4 cup grape tomato, halved

2 cups Portobello mushroom, cut 1/2 inch and sautéed until tender

1/4 cup extra virgin olive oil

1 red bell pepper cut in 1/4" x 1/4" x 1" sticks & sautéed

1/3 cup toasted pine nuts

1 cup fresh pesto (recipe above)

1/2 cup mayonnaise

Salt and pepper to taste

Trim bulk chicken breast by removing center cartilage that separates breasts. Place all of the breasts to be grilled in large bowl and season with salt and pepper to taste. Pre-heat char-grill and place breasts on grill. Grill on both sides, marking well (can use a grill pan on stove if desired). Place char-grilled breasts on sheet pan and finish in a 350-degree oven until just cooked through and meat thermometer placed in thickest part of the largest breast registers 165 degrees F.

Cook penne pasta in boiling salted water until al dente. Drain well in cold water and place in a large mixing bowl. Cut chilled chicken breast into thin strips and add to the pasta.

Sauté the vegetables in the olive oil, cool and add to the chicken and pasta. Add pesto, additional pine nuts, mayonnaise and salt and pepper to taste. Toss and serve.