Whole Grain Baked Arancini Rice Balls

This past weekend, I was given a very special and unique opportunity that favored the ‘good’ side of karma. You’ll recall a few posts back, when I chatted with nutritionist Dana Gollotto, who prepares the pre-game meals for the Philadelphia Phillies. It’s moments like this – being able to sit and chat with others who share the same passion as mine about food – that make writing my blog so gratifying. This past weekend, however, Dana raised the gratification bar to a whole new level when she asked me to prepare an Italian dish, using one of my own recipes, to be presented to THE PHILADELPHIA PHILLIES!

Growing up as a life-long Phillies fan, I’m sure you could imagine how much of an honor this request was for me. Once getting past the initial excitement, reality set in. What in the world does one make for a professional sports team? Based on Dana’s suggestion of focusing on a dish high in fruits or veggies and/or lean meats and whole grains, I decided to put my recent love for risotto to the test and make a healthy version of arancini rice balls.

Traditionally, arancini rice balls are made with chilled risotto, shaped into balls (often stuffed with meats or cheese), then breaded and fried. To stay on the healthier side, I chose to use whole grain brown rice in place of arborio rice, then using a wheat bread crumb mixture for the coating, and then baking instead of frying. For additional flavor, I went with the classic combination of asparagus, lemon zest and lemon juice. For my test round, I used all brown rice. Because the brown rice does not release nearly as much starch as traditional arborio rice would, the process of making the risotto took twice as long. The rice simply would not break down and absorb the liquid. This also made for a dry taste and texture. Not bad, but not what I was shooting for.

When it was officially  ‘game time’, I decided to go with a 2/1 ratio of brown rice and arborio rice, using enough arborio to create the much needed creamy and sticky texture to hold the arancini rice balls together. This round was much better and made for the exact texture I was hoping for!

Although I was not allowed to deliver and present the arancini rice balls to the team personally – they are a professional sports team and understandably can not allow just anyone to enter their club house – Dana could not have been more grateful for the time that I spent making the dish. She also graciously passed along a bunch of recipe cards that I made up from my recent blog posts. After patiently waiting to hear what the players thought of my dish, Dana got in touch with me and said it perfectly…..” A huge hit!!!!!!!!!!!!!!!!!!!!!!!  Everyone loved it.”

Even as a kid, I knew that my chances of ever making it to the major league was one in a million. But as far as my passion for food goes, I definitely knocked this one out of the park.

WHOLE GRAIN BAKED ARANCINI RICE BALLS
Makes about 30 balls

1 bunch asparagus spears, tough ends cut off
9 cups chicken stock
3 tablespoons unsalted butter, divided
1-1/2 tablespoon olive oil
1 small yellow onion, finely chopped
2 cups short grain brown rice
1 cup arborio rice
3/4 cup dry white wine
3/4 cup grated Parmigiano-Reggiano cheese
zest and juice of 1 lemon
2 cups wheat bread crumbs
1 cup corn meal
3 large eggs
2 tbspn milk
salt and pepper to taste

Step 1: Cooking the Asparagus
In a large pot, bring enough water to cover asparagus stems to a boil. Add asparagus to boiling water for 5 minutes until crisp tender, remove from water and immediately place cooked stems into a bowl of ice water to shock the stems. When cooled, remove fro ice water, pat dry, chop into small pieces and set aside.

Step 2: Cooking the Risotto
In a medium pot, bring the stock to a simmer. Reduce heat to lowest setting and keep warm.

In a deep skillet or pot, heat 1-1/2 tablespoons butter and oil over medium heat. Add onion and sauté until softened, 2 minutes. Add rice and stir to coat. Add wine. Cook, stirring, until the wine evaporates. Add stock 1 cup at a time, stirring until nearly all of the liquid is absorbed before adding the next cup. Continue until the rice is tender but not mushy. When almost finished, stir in the chopped asparagus, adding stock as needed and stirring continuously. Remove pan from the heat. Stir in remaining butter, cheese, lemon juice and lemon zest. Place cooked risotto into a covered bowl and refrigerate overnight.

Step 3: Preparing the Arancini Rice Balls 
Remove chilled risotto from the refrigerator. Scoop up about 1-2 tbspn of cold risotto and gently roll into a ball in the palm of your hands. Place the rice balls onto a baking sheet and refrigerate for about 1 hour to let the rice balls harden up again.

Preheat oven to 350˚. In one bowl, mix the breadcrumbs, corn meal, salt and pepper. In another bowl, whisk together the eggs and milk. Remove rice balls from the refrigerator. Roll the rice balls into the breadcrumb mixture, then dip into the egg mixture, then roll into the breadcrumbs again. The double coating of breadcrumbs makes for an extra crispy coating. Place the rice balls on a baking sheet. Because you are baking instead of deep frying, you want to generously coat the rice balls with cooking spray to keep them from drying out. Place the baking sheets into the oven for about 30 minutes, until lightly golden and crispy. Serve immediately.

Lemon Mint Risotto with Zucchini

Now’s the time to put that fresh harvest of vegetables and herbs to good use! One of the new herbs that I planted this year was mint. If I had known how abundant this herb was, I would have started planning recipes to use it with months ago! After putting together multiple batches of mint pesto, mint iced tea, and mint seasoned chicken to name just a few, I searched out  a delicious combination that would put not only my mint to use, but fresh zucchini and lemon as well. This dish adds lemon zing, mint accent and fresh zucchini to classic risotto. What I found most interesting about this dish was how the zucchini was sliced and added. By simply using a vegetable peeler to make long, thin slices, the zucchini takes on a beautiful ribbon shape and texture that holds up well in the warm risotto. The ribbons gently wrap around the creamy rice, yet melts in your mouth with every bite. The mint gives the perfect refreshing accent without overpowering. If you are a fan of risotto, I suggest you give this recipe a try.

LEMON MINT RISOTTO WITH ZUCCHINI

6 cups chicken stock
2 tablespoons unsalted butter
1 tablespoon olive oil
1 small yellow onion, chopped
2 cups arborio rice
1/2 cup dry white wine
1/2 cup grated Parmigiano-Reggiano cheese, plus extra for garnish
1/2 medium zucchini, thinly sliced with a vegetable peeler
juice and zest of 1 lemon
2 tablespoons chopped fresh mint leaves, plus extra for garnish

Bring stock to a simmer. Reduce heat to lowest setting and keep warm.
Heat 1 tablespoon butter and oil in a deep skillet or pot over medium heat. Add onion and sauté until softened, 2 minutes. Add rice and stir to coat. Add wine. Cook, stirring, until the wine evaporates. Add stock 1 cup at a time, stirring until nearly all of the liquid is absorbed before adding the next cup. Continue until the rice is tender but not mushy. When almost finished, stir in the zucchini, adding stock as needed and stirring continuously.Remove pan from the heat. Stir in 1 tablespoon butter, 1/2 cup parmesan cheese, lemon juice and lemon zest. Add mint leaves and serve immediately in bowls garnished with extra cheese, extra lemon zest and mint.

The Dish: An Interview with Dana Gollotto

When you are born and raised in Philadelphia, there are two passions which quickly become part of your life: food and sports. Dana Gollotto, a fellow South Philly native who grew up surrounded by traditional Italian American food both at home and at her family’s deli and catering business, has been fortunate enough to combine both passions into a career. Dana is the chef and dietitian who prepares meals for the Philadelphia Phillies. She is also the dietitian for the Haddonfield school district during the winter season. I recently had the opportunity to catch up with Dana and chat about her exciting and interesting job schedule and duties.

You grew up in a South Philadelphia family that owned a very successful catering and deli business. How hard was it for you to step into the roll of a dietitian when you come from a history of traditional hearty Italian American dishes?
Well as you know I was born into the food business in South Philadelphia. My Dad, Michael Siciliano, owned the Deli Garden and Garden Caterers.  I have been cooking since I was 12 years old.  When I was 17 I knew I wanted to study to become a chef so I moved to Florida to study at Johnson and Wales University.  About 6 months into my studies I had one basic nutrition class where I fell in love.  I knew immediately I wanted to combine my passions for food and nutrition and make that my business.

I grew up eating Italian foods that as we all know can be very unhealthy but I have adapted new versions of my favorite Italian classics and now can feel comfortable feeding these healthier versions to my family.

You work not only as a personal dietitian, but also as a dietitian for the Haddonfield school district during the winter season, and for the Philadelphia Phillies during the summer season! What is the main difference between working privately, working for a school and working for a professional sports team?
Really there isn’t much difference at all because my main goals remain the same in each line of business and that is to create tasteful healthy meals everyone can enjoy. I strive to craft unique flavor profiles that even the finickiest palate will get pleasure from. In all of the lines of business I promote farm-to-table fare and the use of seasonal, local ingredients.

Tell us a little bit about your duties with the Phillies and how they benefit from your culinary and nutrition background.
I prepare the Phillies Pre-games meals, snacks and baked goods.  Nutrition is undoubtedly an enormous  part of sports performance.  Athletes must recognize food as a source of fuel for them.  As a team, nutrition must be  a priority throughout the clubhouse, airplane, and on the road.  The pregame meals need to be low in fat and high in complex nutrient rich carbs for energy but be easily digestible.  Different players also have unique nutritional requirements; for example a first baseman and a bullpen pitcher will have different needs.  This season I have also introduced juicing as a part of their daily routine.  Fresh local produce is used to create many unique juice blends to provide tons of vitamins and minerals to the players.

Do you approach certain times of the season differently? Do you plan meals differently for day games as opposed to evening games?
The season is treated consistently with an emphasis on health all year long.  It is also suggested that players be mindful of their nutritional habits during the off season.  Pre-game meals should be comprised of low fat and healthy whole grain carbs that are easily digestible.  Post game meals consists of larger portions of protein, healthy carbs and veggies.  Healthy high protein snacks are available all day long as well as fresh fruit.

Have you ever worked as a dietitian for any other professional sports teams?
Not teams but local sports athletes, yes!  I have cooked for members of the Philadelphia Flyers, Eagles, Hollywood Celebrities, Politicians, and even President Bill Clinton.

Has working for the Phillies given you any other unique opportunities?
Yes it has!  I have been able to become a personal chef to many local athletes and their families.  I have also created a recipe that has taken off tremendously and that is my protein balls.  I began making them specifically for the Phillies but that turned into many personal clients simply by word of mouth.  These protein balls are used as a healthy snack and for recovery after workouts.

Right: Dana Gollotto, Chef and nutritionist serving the Philadelphia Phillies, displays her personal healthy creation, chocolate protein balls. They have since become a big hit with the players for recovery after workouts.

Let’s switch over to your duties as a school dietitian. What are some of the major improvements that have been made in regards to nutrition for the students as of late? What are some other improvements that you would like to see happen in the schools?
School meals are changing drastically.  Major improvements have already been made such as allowing only fat free flavored milks and low fat white milk, we have increased the amount of whole grains provided daily and have nearly doubled the amounts of fruits and veggie provided daily.  The new regulations for the 2012-2013 school year are really strict, they are clearly written to reduce the child obesity epidemic but will be very difficult to achieve.  I am up for the challenge though.  We are always looking at how we can provide nutritious meals to children that they will actually eat!  You have to get creative, we combine healthy proteins and veggies in places kids may never even recognize!

Do you enjoy cooking at home? What are some typical meals that you like to prepare for your family? Do you keep traditional dishes in your routine?
I cook from the time I wake up until the time I hit the pillow at night.  I do prepare many traditional Italian dishes such as “macaroni and meatballs”  as we call it in my house but I do choose healthier options like whole grain pasta and chicken meatballs.  One tradition that I keep as far as mealtime goes is that I always serve fresh fruits and vegetables with the meal. Regardless of what we are having there is always three to four fresh fruit and veggie options.  I also enjoy cooking Spanish and Asian Foods because I find them to have huge flavors and very little fat.

The web now offers so many options for foodies to check out new recipes and new ideas. Are there any specific websites that you regularly visit, or that you could recommend to the Cucina Domenico readers?
My favorite websites are :
superkidsnutrition.com
Eatright.org
Foodtv.com

Dana, thank you so much for visiting with us and sharing a bit about your fun and interesting career!
Thanks, Dominic!  If anyone would like to join me on facebook to see some pictures of the meals I prepare or order the protein balls feel free to visit me at  http://www.facebook.com/#!/DanasGourmetCreations

Below are some examples of Dana’s beautifully creative dishes. From top left to bottom right, they are:
A. Tilapia with mango salsa , spinach and garlic, quinoa pilaf;
B. Asian chicken salad;
C. Cilantro lime chicken salad;
D. Greek yogurt parfait;
E. Sage and parmesan roasted pork loin, zucchini and tomatoes, brown rice with toasted pine nuts;
F. Chef salad with fresh pomegranate;
G. Shrimp salad with mango
H. Whole grain penne pasta with turkey bolognese sauce, baby carrots and zucchini sautee; and
I. Watermelon and cucumber salad 

Summer Salad with Lime Vinaigrette Dressing

After spending the entire Fourth of July holiday weekend at the grill cooking up all kinds of meats, it was time to get back to some healthier eating. I picked up some tilapia and some crabmeat, but wanted to do something fun and different with it. I decided to add it to a fresh-tossed salad along with a home made lime vinaigrette dressing. Worked perfectly! The light and flavorful fish complemented the fresh-tossed red leaf lettuce, tomatoes, and olives, and the lime vinaigrette added the perfect summer zing.

Use this recipe as a basic template, and change it up to your liking. Not a fan of tilapia or crabmeat? Try some fresh cooked salmon. Not a fish fan? Go with chicken! Is romaine your favorite lettuce? Go for it! Looking to make it more of a meal? Fill a pita or a wrap with the salad!

Just stick with the lime vinaigrette….trust me.

SUMMER SALAD WITH LIME VINAIGRETTE DRESSING
adjust ingredients and amount to your liking 

1 head of romaine or red leaf lettuce, chopped
black olives
cherry tomatoes
fresh chopped red onion
Parmesan crusted tilapia (see recipe below)
1 can lump crab meat

Combine all  ingredients. Top with Lime Vinaigrette Dressing (recipe below), and a dusting of parmesan cheese.

Parmesan Crusted Tilapia
Lightly coat two pieces of tilapia with olive oil. Lightly coat each side with salt, pepper and parmesan cheese. Broil in oven until flaky.

Lime Vinaigrette Dressing
2 tablespoons fresh lime juice
1 garlic clove, minced
1/2 teaspoon sugar
1/2 teaspoon kosher salt
1/8 teaspoon ground coriander
2 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh cilantro

Stir all ingredients together.