Chef Rick Tramonte’s Farro Recipe and Marinated Swordfish Recipe
I am posting the recipes for two of the dishes that Chef Rick prepared at the Novartis meeting in Chicago. They were delicious, healthy, low in fat, sodium and calories … and easy to prepare. I had heard of farro before but had never tasted it. Farro is a whole grain that is high in protein and fiber. It takes about 40 minutes to cook. I would recommend you try it as it’s much tastier and healthier than white rice or white pasta.
Farro with Vegetables
Serves 4
¾ cup finely diced onions
1 cup uncooked whole-grain farro
2 quarts chicken or vegetable stock
freshly ground black pepper
Vegetables:
1T olive oil
1 tablespoon slivered garlic
12 pearl onions, blanched
½ cup diced fennel
½ cup sliced slender green beans (also called French beans)
1/3 cup diced zucchini
1/3 cup corn kernels (about 1 ear)
16 red and yellow cherry tomatoes, halved
½ cup Kalamata olives, pitted and quartered
¼ cup julienned fresh basil
Kosher salt and freshly ground black pepper
½ cup freshly grated Parmigiano-Reggiano cheese
3 tablespoons unsalted butter
1 tablespoon sherry vinegar
1T extra virgin olive oil
1 tablespoon chopped fresh flat-leaf parsley
1. To prepare the farro: heat the olive oil over medium-high heat in a large saucepan and cook the onions for 2 to 3 minutes, until softened but not colored. Add the farro and stir until lightly toasted and evenly coated with butter and onions.
2. Meanwhile, in a separate saucepan, heat the stock over medium-high heat until simmering. Adjust the heat to keep it at a low simmer.
3. Reduce the heat under the farro to medium and in three additions (similar to cooking risotto), slowly stir the stock into the farro until it absorbs the liquid and is cooked through. This will take 35 to 40 minutes. Reserve any stock you don’t need. Season to taste with salt and pepper. Cover to keep warm and set aside.
4. To prepare the vegetables: Heat the olive oil in a large sauté pan over medium-high heat and sauté the garlic for about 30 seconds. Add the onions, fennel, beans, zucchini, squash and corn and cook for 3 to 4 minutes, or until the onions soften. Add the tomatoes, olives and basil and cook for 1 to 2 minutes. Season to taste with salt and pepper.
5. Stir the vegetables into the farro. Set the saucepan over medium heat and add the grated cheese, butter and vinegar. Stir gently and season with salt and pepper to taste. Add more stock if needed to produce a creamy, risotto-like consistency.
6. Divide the farro among 4 plates or small individual copper pots or other small bowls. Finish with fresh parsley.
Marinated Swordfish with Mint and Preserved Meyer Lemon
Serves 4
1 pound center-cut swordfish, bloodline removed (you can use another fish if you like)
1 cup diced plum tomatoes
1 cup shaved plain artichoke hearts
Juice of ½ lemon
2 teaspoons grated lemon zest
2T extra virgin olive oil
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh chives
1 teaspoon pink peppercorns, crushed
½ teaspoon ground star anise
Freshly ground black pepper
1tsp kosher salt
1. Slice the swordfish paper-thin or as thin as possible and arrange the slices on a platter so they overlap slightly.
2. In a small bowl, mix the tomatoes, artichoke, lemon juice and zest, olive oil, mint, chives, pink peppercorns, and star anise. Season to taste with salt and black pepper.
3. Pour the marinade over the swordfish. Refrigerate for 10 – 15 minutes and serve. (Do not leave the fish for longer or the acid in the marinade will start to “cook” the fish.)
This swordfish dish is a great alternative for you sashimi lovers (me!) as it contains much less sodium. One tsp. of soy sauce has 800 mg of sodium. This dish is much lower in sodium.
*Keep in mind that pregnant women shouldn’t consume raw fish. Make sure you buy your fish from a reputable store.
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