THROWDOWN THURSDAY - PORTOBELLO CHICKEN

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN.  THIS DISH COMES FROM LONG TIME SUPPORTER OF F&H CO. , ROB MEYER OF MONROE TOWNSHIP IAFF LOCAL 3170, A.K.A RMEYER923.  IT IS A RECIPE THAT CAN EASILY BE MODIFIED TO YOUR LIKING, THAT'S WHAT I LOVE ABOUT COOKING.  PUT YOUR PERSONALIZED TOUCH ON EVERYTHING YOU DO!

PORTOBELLO SPINACH CHICKEN WITH WHITE WINE SAUCE

5-6 boneless chicken breast (either filleted for rolling or whole breast with a pocket sliced into them.

Stuffing:
Dice 3-4 cloves of garlic and chop 1 small shallot 
Sautee both in butter for 2-3 mins and add 12-16oz of portobello mushrooms add salt and pepper to taste. Sautee mushrooms until tender.

While cooking the mushrooms, add chopped fresh or thawed frozen spinach to a mixing bowl. 
Stir in 1/2 of a small container of ricotta cheese and a 1/3 cup of parmesan (or more depending on preference).
Stir in 1/2 tsp of nutmeg.

Take mushroom mix and stir into spinach mix (we saved 2/3rds of the mix to stir into rice).

Use mix to either roll into the chicken  breast or stuff into a sliced pocket of the chicken. Secure with toothpicks. We pan fried in butter and transferred  to oven at 400° for 20 mins. You can pan fry in butter thoroughly, bake, or a combination of the two. Pan fry will be the messiest, baking will take about 35-40 mins but will look bland.  Doing a pan fry gives it a nice look and finish  it up in the oven.

Sauce:
In the pan you cooked the chicken, melt 2tbsp of butter, 1/4 c of flour  to mix into after melted. Add 1 c of white wine and cook to reduce by 1/3rd, add 1 c of chicken broth and cook medium heat stirring intermittently. 
Stir in 2 tsp of basil and parsley, and salt and pepper to taste. Cook until rendered down to a thicker consistency.

As previously mentioned we used the mushroom mix to add to some long grain rice. Serve with vegetable of choice and sauce on the side.

Hope somebody enjoys it as much as we did. No leftovers ;)

BAKED SPAGHETTI

I love spaghetti enough to get a bowl of it tattooed on my arm!

SPAGHETTI IS ONE OF MY ALL TIME FAVORITE DISHES, LIKE LAST MEAL KIND OF FAVORITE.  THERE IS SOMETHING ABOUT THE HUMBLE NOODLE, TWIRLING IT ON MY FORK, THAT BRINGS ME BACK TO MY CHILDHOOD WHEN WE WOULD HAVE PASTA NIGHT EVERY THURSDAY AT MY GRANDMOTHERS.  I AM SO LUCKY TO HAVE TWO GRANDMOTHERS, A MOM AND A WIFE WHO ALL MAKE RIDICULOUSLY GOOD SAUCE OR "GRAVY" DEPENDING ON WHO'S MAKING IT.  BECAUSE OF THIS I AM SOMEWHAT OF A PURIST, PREFERRING MY SPAGHETTI WITH A SIMPLE MARINARA OR RAGU.  WITH THAT BEING SAID, I DO APPRECIATE THIS UNIQUE TWIST ON THIS DISH.....

BAKED SPAGHETTI

This recipe comes from Lieutenant Tory Williams of Pittsboro Fire and Rescue in North Carolina.  

• Box of wheat spaghetti noodles

• 1 lb ground beef or turkey

• 1 large can of Ragu green pepper and mushroom sauce

• ½ green bell pepper chopped

• ½ sweet onion chopped

• 1 package of pepperoni slices

• 1 pack of small pepperoni salad toppers (dime size)

• 1 small can sliced mushrooms

• ½ tsp garlic powder

• ½ tsp onion powder

• ⅛ tsp cayenne pepper

• Salt & pepper to taste

• ½ cup sharp cheddar cheese (shredded)

• ½ cup mozzarella cheese (shredded)

• Grated parmesan cheese  

Directions:

Boil noodles until soft.  Meanwhile brown meat with peppers, onions & mushrooms.  Drain excess liquid from meat and return to pan.  Add sauce, garlic powder, onion powder & cayenne pepper.  Let it simmer for about 15 minutes just to help mix flavors.

I then mix in the small pepperoni’s (however much you like) with the sauce.  Add noodles to a 9x13 baking dish.  I then cut my noodles in shorter pieces.  Mix sauce mixture in with noodles and stir well.  Add ¼ cup of cheddar and ¼ cup of mozzarella cheese to the noddle and sauce mixture.  Stir well again and flatten it out in the baking dish.  Sprinkle remaining cheddar and mozzarella cheese over dish.  Top with sliced pepperoni and bake in pre-heated oven for 30 minutes or until cheese is melted to your liking (golden brown).  Remove and let cool for 10 minutes before slicing in squares.  Salt & Pepper as needed.  Top with grated parmesan and OMG!!!!  Now I’m craving it!!

And as I am sure you know……It’s always better the next day after refrigerating all night..!!!!

Enjoy

FDIC INTERNATIONAL 2015...blizzards, donuts, fitness...oh my!

FOR THOSE WHO DO NOT KNOW, FDIC IS THE BIGGEST CONVENTION FOR THE FIRE SERVICE IN AMERICA.  FROM APPARATUS AND EQUIPMENT MANUFACTURERS TO T-SHIRT DESIGNERS, THEY ALL COME TOGETHER FOR 5 DAYS OF EDUCATION, COMPETITION AND CONVERSATION.  IT TAKES PLACE IN INDIANAPOLIS, INDIANA AT THE INDIANA CONVENTION CENTER AND LUCAS OIL STADIUM.  THIS YEAR, 555 FITNESS SET UP SHOP AND FORK AND HOSE CO. TAGGED ALONG FOR THE RIDE, AND WHAT A RIDE IT WAS....LITERALLY.

PIP, ALAN, ED FROM 555 FITNESS AND MYSELF PACKED IT INTO A PICKUP TRUCK, TRAILER IN TOW, FULL OF 555 FITNESS MERCH, A SQUAT RACK AND OTHER GOODIES.  WE TOOK OFF ON WHAT SHOULD HAVE BEEN A 10.5 HOUR DRIVE.  14 HOURS, A BLIZZARD AND A ZIP-TIED TRAILER HITCH LATER WE ARRIVE!  EWA AND LARRY FROM 555 FITNESS BOTH FLEW IN ON EXTREMELY SHORT FLIGHTS,  HOW UNFORTUNATE RIGHT?

Our first stop...somewhere in New Jersey or Pennsylvania.  The location doesn't matter, what matters is the ridiculous chicken fried steak I devoured.

THE EVENT ITSELF WAS PRETTY OVERWHELMING AT FIRST DUE TO THE SHEER SIZE OF IT.  I CAN SAY I HAVE NEVER SEEN SO MANY FIRE-RELATED "THINGS" IN ONE PLACE.  AFTER SETTLING IN AND GETTING THE BOOTH UP, WE WERE READY TO GO......RIGHT NEXT TO THE SCOTT'S FIREFIGHTER COMBAT CHALLENGE COURSE AND A BBQ TRUCK, WHAT MORE COULD YOU ASK FOR.  

The smoked sausage from Company 7 BBQ was fantastic, so juicy with just the right amount of smoke and snap on the casing.  The pulled pork was also great, notice how there is not a swimming pool of sauce on the sandwich?  That is so you can taste the pork and smoke flavor while accentuating it with one of their many sauces available.

AND WE HAVE A LITTLE SECRECT TO ADMIT.....THE CREW AT 555 FITNESS LIKE DONUTS.....SO MUCH SO WE HAD THEM FOR BREAKFAST AT THIS GREAT LITTLE SPOT!

Nothing says Beast Mode more than a Maple Bourbon Bacon donut with a "Yeast Beast" donut on a kitten plate.  You should have been there

WE HAD SO MUCH GREAT FEEDBACK FROM FANS, BOTH OLD AND NEW, OF 555 FITNESS AND FORK AND HOSE CO.  THIS WAS THE MOST REWARDING PART OF THE TRIP, TALKING TO FELLOW FIREFIGHTERS ABOUT COOKING IN THE FIREHOUSE AND FITNESS MADE ME REALIZE HOW MUCH WE TRULY HAVE IN COMMON.  WE EVEN GAVE OUT FREE FIRE AND FUEL APPAREL SHIRTS AT OUR BURPEE CHALLENGE!

Left to Right: Ewa (555 Fitness), Alan (555 Fitness), Ed (555 Fitness), Myself, Pip (555 Fitness), Jerry (Fire and Fuel Apparel), Larry (555 Fitness)

I WAS ALSO ABLE TO FINALLY MEET SOME GREAT PEOPLE....AND YES I AM SHORT AND SOME OF THEM ARE REALLY TALL.

Top left clockwise:  Brian Edwards (Combat Chellenge Competitor and long time F&H Co. and 555 Fitness supporter), Chief Miller of Instagram fame, Scott a.k.a Big_Socks (longtime F&H Co. supporter), The Brampton Fire Combat Challenge Team (1st Place I might add), John Carpenter (founder of The Firefighter Throwdown), Garrett a.k.a THE_OG_HUFFMAN (longtime F&H and 555 Fitness Co. supporter)

AND SO THE FEW SHORT DAYS I WAS ABLE TO BE A PART OF IT WERE NOTHING SHORT OF AMAZING.  I WILL HONESTLY NEVER FORGET IT AND LOOK FORWARD TO MAKING MORE MEMORIES LIKE IT.  THANKS TO EVERYONE WHO STOPPED BY TO SAY HI, LET ME CHEW THEIR EAR OFF ABOUT COOKING AND ANYONE WHO SUPPORTED THE 555 FITNESS CAUSE.  NOW SIT BACK AND ENJOY A LITTLE VIDEO RECAP OF DAY 1 FROM 555 FITNESS..... 

THROWDOWN THURSDAY - BACON ASPARAGUS SALAD

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN.  THIS WEEK IS A SPECIAL RECIPE FROM A THROWDOWN COMPETITOR AND FIREFIGHTER ATHLETE WHO HAILS FROM OUR NEIGHBORS UP NORTH.  I RECENTLY MET BRIT HOLMBERG AND HER TEAM FROM BRAMPTON FIRE DEPARTMENT IN CANADA AT THE FDIC INTERNATIONAL SHOW IN INDIANAPOLIS.  AFTER THEY HUMBLY ACCEPTED 1ST PLACE IN THE SCOTT FIREFIGHTER COMBAT CHALLENGE, I REWARDED THEM WITH SOME OF MY SPICY DARK CHOCOLATE COVERED BACON, I MEAN WHAT ELSE WOULD YOU WANT? A MEDAL?  

Left to Right: Meghan, Brit, Myself, Mandy

This recipe is simple and delicious, perfect for a firehouse lunch, dinner or as a side.  Adjust ingredient amounts to your preference.

BACON ASPARAGUS SALAD 

ASPARAGUS
BACON
HARD BOILED EGGS
HONEY MUSTARD

Boil asparagus for 5 minutes, chop.   Toss with chopped bacon, honey mustard and top with a hard boiled egg.  Serve warm.

TIPS TO THROWDOWN

THIS WEEKS TIP TO THROW DOWN WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN CAME TO ME WHILE ATTENDING FDIC INTERNATIONAL 2015 THIS PAST WEEK.  FOR THOSE WHO DO NOT KNOW, FDIC IS THE LARGEST CONVENTION FOR THE FIRE SERVICE IN THE COUNTRY.  NOT ONLY WAS I ABLE TO MEET THE FIREFIGHTER THROWDOWN FOUNDER JOHN CARPENTER, BUT I ALSO MET SO MANY OTHER FIREFIGHTERS STRUGGLING WITH HEALTHY EATING IN THE FIREHOUSE

LARRY AND PIP FROM 555 FITNESS WITH MYSELF AND JOHN, THE FOUNDER OF THE FIREFIGHTER THROWDOWN

My experience at FDIC was nothing short of amazing.  With it being my first time, I was unsure of how F&H Co. would be received by my fellow firefighters.  After "setting up shop" in the 555 Fitness booth, it became apparent that this would be a great few days.  Many of the people I met came to us already interested in fitness and health in the firehouse, so it made it much easier to make the transition in conversation from workouts to cookouts.  And through these conversations I realized there was an underlying issue......

It seemed to be a common thread among the many firefighters I met, they want to eat healthier at the firehouse but are usually met with some resistance from the rest of the crew.  These brothers and sisters on the front lines of firefighter health are doing their best, but I could tell need a little help.  So here are a few general tips to get your crew on the road to eating healthier in the firehouse:

• Do your grocery shopping before heading into work if possible.  This will help in shopping for better ingredients without the "influence" of those who may be keen on grabbing the bag of potato chips.
• Focus on meals that are not too far from what the crew usually cooks and eats.  If your typical meal consists of a meat, vegetable and potato or bread, stick with that at first.  But the key here is portion size, cook more greens and vegetables than potatoes.  By doing this you are essentially "forcing" them to eat less carbs and starches, without them realizing it because it is a familiar meal.
  
• Start off slow, focus on one meal a day at first.  If lunch is more like a cheat meal, make sure dinner is a little healthier.  This will lessen the chance of you being stripped of your cooking duties.
• And lastly....just cook.  I found the best approach is to make the meal and serve it.  Sure their will be some resistance at first with a fair share of "what the hell is this?", but stick with it.  The more delicious and healthy meals you make, the better your chances are in making a change.  You have to start somewhere, and that is in the firehouse kitchen with you!

THE "GARBECUE" PIZZA PROJECT

F&H CO. HAS GROWN, A LOT ACTUALLY AND FASTER THAN I HAD EXPECTED TO BE QUITE HONEST.  WHEN I STARTED THIS,  I NEVER WOULD HAVE THOUGHT I WOULD BECOME FRIENDS WITH A GROUP OF FIREFIGHTERS FROM FOUR DIFFERENT PARTS OF THE COUNTRY WHILE SHARING THE SAME PASSION FOR FOOD AND FITNESS.  THE BOND BETWEEN FORK AND HOSE CO. AND 555 FITNESS HAS BEEN NATURAL, OUR GROUP CONVERSATIONS MIMIC FIREHOUSE KITCHEN BANTER QUITE ACCURATELY.  WHEN I CAME ABOARD THE 555 FITNESS TRAIN, I KNEW IT WOULD BE NOTHING BUT FULL STEAM AHEAD......

It was decided, I would be joining the rest of the 555 Fitness crew at FDIC International 2015.  This event is the biggest of it's kind, a week long convention featuring everything from training evolutions, seminars and a firefighter combat challenge.  But of course my immediate thought was how can I involve food with this new and exciting experience with my 555 Fitness family.  And then it hit me! I will make a meal featuring a "signature" dish from each region the 555 crew come from.  And so the "Garbecue Pizza" was born....

The pizza combines the barbecue of Texas, the pork roll of New Jersey, the "garbage plate" of Rochester and the pizza of New York !

THE "CHEAT DAY"
Makes 2 pizzas

TOPPINGS:
FRESH MOZZARELLA

HOT MEAT SAUCE - 
1/2 lb. LOOSE HOT SAUSAGE
1.5 lb. GROUND BEEF
1/2 ONION, CHOPPED
1 GARLIC CLOVE, CHOPPED
Brown sausage and ground beef in a pan with olive oil, chopped onion and garlic, add tomato sauce.  Simmer for 15 minutes.

BRISKET-
2-3 lb. BRISKET FLAT
BBQ RUB 
BBQ SAUCE
Rub the brisket with your favorite BBQ rub.  Get your smoker to 225*-230* with mesquite chips or wood.  Add the brisket, smoke for about 4-5 hours or until the internal temp is 165* or so.  Remove, wrap in foil with the liquid of your choice and return to the smoker.  Continue to cook for another 1-2 hours or until the internal temp is 190*.  Remove from wrap and brush with sauce

PORK ROLL-
TAYLOR HAM (use thick cut salami if you can not get pork roll)
Pan fry the sliced pork roll or salami

HOME FRIES-
1 RUSSET POTATO, PEELED AND CUBED
Place the potatoes in a pot with cold salted water.  Bring to a boil.  Cook until almost cooked through. Remove and strain.  Fry in a pan with olive oil until the edges are nice and brown.

GARLIC LEMON AIOLI-
1 GARLIC CLOVE
1 LEMON
1/4 C. MAYO
Preheat oven to 350*. Cut the top off of the whole head of garlic, place in foil.  Drizzle the top with olive oil, close the foil to make a packet.  Roast in the oven for about 45 minutes.  Remove and squeeze out the garlic into a bowl with the mayo and juice from the lemon.  Stir to combine

FOR THE PIZZA:
Cook the dough according to the instructions.  Top with the hot meat sauce, fresh mozzarella, brisket, pork roll, home fries, aioli and bbq sauce.  Broil until the cheese is melted and crust is brown.  Top with a fried egg for good measure.
 

FORK AND HOSE CO. BELIEVES IN BALANCE, SO WHILE WE LIKE OUR MEALS OF INDULGENCE, WE ALSO LIKE TO TAKE THESE RECIPES AND TRANSFORM THEM INTO SOMETHING A LITTLE HEALTHIER.  

THE "AMSAP" (As Many Slices As Possible)

For a healthier alternative substitute with these ingredients....

WHOLE WHEAT DOUGH
FRESH MARINARA
PART-SKIM MOZZARELLA
GRILLED FLANK STEAK WITH BBQ SAUCE
GRILLED TURKEY SAUSAGE
FRESH GARLIC
AND.....A FRIED EGG

THROWDOWN THURSDAY - SPICY DARK CHOCOLATE COVERED BACON

TIME TO THROW DOWN A SPECIAL EDITION OF THROWDOWN THURSDAY WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !

WE ARE LIVE FROM FDIC INTERNATIONAL AT THE INDIANA CONVENTION CENTER, WHERE THE BEST THE FIRE SERVICE HAS TO OFFER COME TOGETHER....AND THAT IS WHY F&H CO. ,  555 FITNESS AND THE FOLKS AT THE FIREFIGHTER THROWDOWN ARE ALL TOGETHER UNDER ONE ROOF !

I made this recipe for a filming of Firehouse Kitchen with Pip and Ewa of 555 Fitness.  We sprinkled it over some grilled mango and fat-free vanilla frozen yogurt and it was love at first bite.  When I decided to take the road trip out here to FDIC with some of the 555 crew, it was deemed necessary to have some of these for the road.  And of course I couldn't leave out the rest of the crew that would not be accompanying us on the longest road trip of my life, so I needed to hide some for enjoying in Indiana.  Your still probably wondering what the hell it is I am talking about right?  Well here it is.........

SPICY DARK CHOCOLATE COVERED BACON 

INGREDIENTS:
24 OZ. THICK CUT BACON
1/2 LB. DARK CHOCOLATE
1 1/2 TSP. CHILE POWDER (Adjust according to spice preference)

PROCEDURE:
Preheat oven to 350*

Place bacon on a rack over a sheet pan in a single layer, bake for 20-30 minutes.  Do not overcook, the bacon should be pliable and not too crispy.  Remove and place the bacon on paper towels to drain and cool.

While the bacon is cooling, set up a double boiler.  This is done by place a small pot over medium heat with enough water to come up about a quarter to half of the way up.  Place a heat proof bowl over the pot that has water in it.  The bowl needs to be bigger than the opening of the pot and the bottom should not touch the water below it.  Place the dark chocolate in the bowl, it will melt quicker if they are in smaller pieces.  Stir until all the chocolate has melted.  Add the chile powder, adjusting the amount to your preference.  

Get a sheet pan ready with a silicone mat or parchment paper on it.  

Dip the bacon in the chocolate, making sure it is fully covered and place on the sheet pan.  When all the bacon is done, place the sheet pan in the fridge to cool.  When the chocolate has set, you are ready to chop and sprinkle over frozen yogurt, fruit, cookies or just eat them by themselves!
 

This is a ridiculously delicious treat that is great as a topping or on it's own as a snack.  Because it is so decadent, one piece goes a long way.  It starts off sweet and slightly bitter from the dark chocolate, followed by an explosion of salt and smoke from the bacon and then the heat creeps up to remind you that it is here for the party.  Dark chocolate with a cocoa content of 70-85% is packed with minerals and actually has a fairly high fiber content, not to mention a ridiculous amount of antioxidants.  To reduce the calories you can easily substitute the bacon with turkey bacon, but nothing compares to a thick-cut pork bacon for this.  I also tried something even "The King" would be proud of...

The same bacon topped with a peanut butter-banana sauce.  To make the sauce I just whisked together some mashed banana, peanut butter and a splash of almond milk.  

TIPS TO THROWDOWN

TIME FOR ANOTHER TIP WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN.  THIS WEEK WE TALK DESSERT.  YUP, THE MEAL THAT MAKES THOSE COUNTING CALORIES CRINGE AND TREMBLE WITH FEAR.  BUT FEAR NOT! F&H CO. IS GOING TO SHOW YOU SOME TIPS ON SATISFYING THE CREWS SWEET TOOTH WHILE KEEPING IT HEALTHY....SORT OF.

Dessert in a firehouse can be nutritional disaster.  It's hard enough getting everyone to eat healthier at breakfast, lunch and dinner but dessert creates a myriad of issues.  One of the biggest being ingredients.  I mean lets face it, you can't head straight to the greenest section of the fresh produce aisle and whip up a tasty dessert for the brothers and sisters.  But that does not mean we can't be more conscious of what goes in the dish and make better decisions.  Here are some tips for making a healthier and delicious treat for the crew....

SUBSTITUTIONS:

Most baking recipes call for tons of butter and shortening, and let's face it, they taste delicious.  But believe it or not, the following substitutions add great flavor and reduce calories.  You may not even notice the stick of butter that is missing.

Cakes and Muffins:  For super moist cakes and muffins replace half of the butter with applesauce, believe me on this one.  Mashed bananas are also a great alternative, just keep in mind there will be a noticeable banana flavor.

Brownies: Substitute the called for fat with canned pumpkin or sweet potato puree.  Another option is to replace half of the fat with equal parts of dates or prunes puree (place dates/prunes in a blender with water, puree until smooth)

Sugar is found in most if not all dessert recipes.  Sweetness in dessert is pretty much essential but there are other options to using sugar.  These all natural sweeteners have many benefits not found in sugar or those "artificial sweeteners, which in my opinion should be wiped from the face of the earth.  

Raw Honey: While being high in antioxidants, it also boosts your immune system and is a natural anti-bacterial.  Oh and it balances blood sugar levels to boot!

Maple Syrup: Probably my favorite of the bunch, REAL maple syrup packs so much depth of flavor and manganese which helps in energy production.  Please, please, please do not use the stuff in the bottle shaped like the old woman.  It is in one word, garbage.  It is worth spending a few extra bucks on the real stuff, in the end you will use less syrup to achieve the flavor you are looking for so it ends up balancing out.

Stay tuned for Throwdown Thursday when I will have a recipe for a topping perfect over frozen yogurt and fruit.  Here is a hint......it is smoky, salty, sweet and spicy!

KELLY'S CHICKEN PICCATA

YOU MAY HAVE READ OUR BLOG POST ABOUT HOW WE MET A FIREFIGHTER HUSBAND AND WIFE TEAM FROM FLORIDA WHO JUST GOT MARRIED AND TOOK A TRIP UP HERE TO NEW YORK...WELL THIS IS THE DISH KELLY TREATED HER CREW TO WHEN SHE RETURNED TO WORK.  LET THE DROOLING COMMENCE.....

I LOVE THE USE OF CAPERS, LEMON AND WHITE WINE TOGETHER.  THIS IS A GRET DISH FOR THE SPRING TIME.  THE FRESH AND VIBRANT FLAVORS AND COLORS ARE A PERFECT DISH FOR THE FIREHOUSE. AND IN THE INFAMOUS WORDS OF BEAVIS FROM "BEAVIS AND BUTTHEAD".......CHICKEN PICCATA!

Chicken Piccata

8 chicken breast (sliced in half) to make 16 small cutlets
4 lemons
1 jar capers
3 cups of all purpose flour
2 cups italian breadcrumbs
4 eggs
1/2 yellow onion
2 tbsp Chopped garlic
1 cup dry white cooking wine
3 cups low sodium chicken broth
2 tbsp butter
1 bunch italian parsley
Salt
Pepper
Olive oil for searing
2 boxes of whole wheat thin spaghetti

1. Cut all the chicken breasts in half. You can pound them thinner if you want to.
2. Preheat oven to 350 degrees
3. Fill a large pot with water and a big pinch of salt and start to boil water for pasta
4. Lay out an assembly line of 2-3 cups flour(add a sprinkle of salt and pepper),then egg wash, then breadcrumbs (in that order all in different dishes large enough to dip chicken in)
5. Dip each side of chicken in flour, then egg wash, then breadcrumbs and place to the side (for the no bread pieces I just dipped in flour and placed aside).
6. Once all are coated, heat olive oil in pan on medium heat. Enough to coat the whole pan. About 1/4 cup.
7. Brown each piece of chicken in oil. About 2-3 minutes a side.
8. Place chicken on large baking sheet.
9. Place chicken in oven for 8-12 minutes or when done, depending on thickness
10. Place pasta in boiling water and follow directions. (Usually cooks 8-10 min)
11. Add a small amount more oil and butter to pan you browned chicken in.
12. Add sliced onions and garlic until onions are translucent.
13. Coat with about 1/4-1/2 cup flour.
14. Pour in chicken stock and white wine and set to medium high so it boils and thickens. Squeeze juice of two of the lemons in. Make sure to stir it up.
15. Once thickened a little, add capers and stir.
16. Drain your pasta and check your chicken.
17. Once chicken is done, remove from oven. Ladle some of the piccata sauce onto chicken and place a slice of lemon on each piece of chicken. Then sprinkle with parsley.
18. Toss a small amount of olive oil in pasta so it doesn't stick to itself.
19. Serve excess piccata sauce on the side for the pasta.
20. Watch it disappear :)

A COMMON BOND......

IT HAS BEEN A LITTLE OVER A YEAR SINCE FORK AND HOSE CO. HAS REALLY TAKEN OFF.  IN THAT SHORT AMOUNT OF TIME, I HAVE MADE SO MANY NEW BROTHERS AND SISTERS THROUGH OUR COMMON PASSION FOR THE "FIREHOUSE CULINARY ARTS".  THE FORK AND HOSE CO. FAMILY EXTENDS BEYOND THE SHORES OF THIS GREAT COUNTRY, EVEN AS FAR AS AUSTRALIA.  RECENTLY I HAD A CHANCE TO MEET A COUPLE OF LONG TIME SUPPORTERS OF FORK AND HOSE CO., KELLY AND RANDY, WHO ARE BOTH FIREFIGHTERS IN ST. PETE, FL FIRE AND RESCUE AND JUST GOT MARRIED!  

One part of Kelly and Randy's honeymoon was a stop here in New York.  They stayed in Manhattan near Times Square. My wife and I drove down to meet them and after a comical address "issue" that included having them walk a coupe extra blocks in this bitter New York cold weather, we finally met.  The plan for the day...food and a firehouse visit of course!  For eats we decided on grabbing brunch at a great place, Cookshop on 10th Avenue.  I also contacted another F&H Co. brother who works in midtown at Engine 54 who was able to set up a little tour for us.  Even though we had to cut our day short, we had a great time talking firehouse, food and fitness.  

THE FOOD AT THE COOKSHOP WAS GREAT.  AND OF COURSE WE HAD TO SHARE BECAUSE THE DISHES WERE ALL SO GOOD.

A HUGE THANKS TO ERIC FROM "THE PRIDE OF MIDTOWN" FOR GETTING US A TOUR OF THIS GREAT FIREHOUSE THAT COVERS BROADWAY.  FIREFIGHTER CLARK DID A GREAT JOB GOING OVER 4 TRUCK'S EQUIPMENT, AND IM NOT SURE WHY BUT THE CHIEF WANTED AN "AUDIT" OF THE CHEESESTEAK LUNCH THE MEMBERS HAD....TOUGH BEING A FIREHOUSE CHEF.

RANDY, KELLY AND I IN FRONT OF "THE PRIDE OF MIDTOWN" SPARE RIG

AND I SHOULD PROBABLY MENTION, IF YOU HEAD OVER TO OUR RECIPES PAGE YOU CAN FIND ONE OF KELLY'S GREAT RECIPES FOR CHICKEN PICCATA !

THE ITALIAN STALLION

THIS RECIPE IS A NEW TAKE ON THE STEAK ROLL-UP I MADE ON THE FIREHOUSE KITCHEN TV SHOW.  THIS VERSION, "THE ITALIAN STALLION", IS FOR OUR FRIENDS AT FIREFIGHTERS_DAILY ON INSTAGRAM WHO FEATURE SOME OF THE BEST FIREFIGHTER CONTENT ON THE INTERNET.

I HAD TO REARRANGE THE PICTURES IN REVERSE TO MIMIC THE ITALIAN FLAG.  SO FIRST YOU LAYER ON THE SUN-DRIED TOMATO PESTO, THEN THE MOZZARELLA AND FINALLY THE SPINACH.  

Sun-dried Tomato Pesto
1/2c sun dried tomatoes, chopped
1 clove of garlic, rough chopped
Handful of almonds
Olive oil
Salt and Pepper

Place all the ingredients except for the olive oil in a food processor.  Pulse to get a rough chop. Start drizzling olive oil in the food processor with it running on low-medium.  Keep slowly pouring in the oil until a thick past forms.

I USED LONDON BROIL BECAUSE IT WAS HALF THE PRICE OF FLANK STEAK, WHICH IS MY PREFERRED CUT FOR STEAK ROLL-UPS

INGREDIENTS FOR THE STEAK:

2-3 lb. LONDON BROIL, Butterflied 
ITALIAN DRESSING
SMALL BAG OF SPINACH
1c SHREDDED MOZZARELLA
SUN-DRIED TOMATO PESTO

Place the steak in a large bowl or deep dish.  Pour enough dressing over to cover, marinate for as long as you can, overnight is best.

Preheat oven to 350*

Open the steak so it is laying flat.  Spread an even layer of the pesto across the steak.  Top with shredded cheese and then spinach.  Roll up the steak going with the grain, tie with butcher's twine. 

Sear the steak on all sides in a cast iron pan or oven-proof pan with some olive oil.  When the steak is browned all around, place the pan in the oven for 20-25 minutes or until the steak reads 135* internally.

Remove from oven and let rest for a few minutes.  Remove twine and slice against the grain, serve with remaining pesto that was not used on the steak.

THROWDOWN THURSDAY - GRILLED ANCHO CHICKEN

TIME FOR ANOTHER THROWDOWN THURSDAY RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN !  THIS WEEK WE FEATURE A HEALTHY DISH PERFECT FOR THE SPRING AND SUMMER.  THE RECIPE COMES FROM CHEF TURNED FIREFIGHTER MIKE JUDGE, WHO IS A BEAST IN THE FIREHOUSE KITCHEN....

Firefighter Mike Judge ~ Santa Fe County Fire Department

GRILLED ANCHO CHICKEN, CILANTRO RICE AND AVOCADO-CORN SALSA

THIS DISH IS BEAUTIFULLY PRESENTED AND PLATED....AND YES IT CAME OUT OF A FIREHOUSE KITCHEN

Serves 6ish. Depends on appetites.

Fresh and clean flavors, during the spring and summer when these items can be found on sale it can make for an inexpensive, healthy meal.

Ancho Rub:

• 2 tbsp dark brown sugar
• 1 tbsp kosher salt
• 1 tbsp + 1 tsp ancho powder
• 2 tsp chili powder
• 1 tsp paprika

Half chicken breasts lengthwise for even, fast grilling. Rub chicken and let sit in fridge for 6 hours.  

Cilantro Rice:

• 2 cups white rice
• ½ yellow onion, diced
• 2 tsp butter
• 3.5 cups water or stock
• 3/4  bunch of cilantro leaves, some stems ok
• 1 jalapeno, more if you like
• 2 cloves garlic
• 2 tsp salt

Puree ingredients in blender to smooth consistency. Place in pot and bring up to heat (not boiling, just warm).  Heat butter in heavy bottomed stock pot, add onion and sauté until soft. Add rice, sauté with translucent. Add cilantro puree mixture bring to boil. Lower heat, and cover pot. Simmer until rice is finished. You can finish the rice with some chopped cilantro for more color and flavor. Adjust seasoning.

Avocado-Corn Salsa:

• 4 ears of corn, roasted on grill and removed from cob
• 4 avocados
• ½ red onion, small diced
• 1 red bell pepper
• 1 jalapenos, diced fine (more if you like heat)
• chopped cilantro, to taste
• juice from two limes
• salt

Roast corn on grill, remove and cool. Add onion, lime juice, corn, jalapeno, and bell pepper into bowl. Mix well to combine. Let sit for flavors to meld. Before service add diced avocado and toss well to combine. Season to taste.

TIPS TO THROWDOWN

TIME TO THROW DOWN ANOTHER TIP WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  THIS WEEK'S TIP IS PERFECT BOTH FOR THE FIREHOUSE AS WELL AS YOUR HOME!

No this is not a jab at our brothers in blue, but it is a great cartoon to lead us into this week's tip. 

 We all know it comes down to the all mighty dollar.  An expensive meal will usually end up in a verbal "beating" from the crews, even if it was the best dish you ever cooked.  At a recent visit to a firehouse in midtown Manhattan, I overheard the battalion chief on the loudspeaker asking for an audit on the cheesesteaks they had for lunch.  The firehouse can be a brutal place for a chef.

 In a previous Tip to Throwdown we talked about shopping seasonally to help lower the meal cost.  Another way you can do this is by using the adage "kill two birds with one stone", in other words use one ingredient in two parts of the meal.  

When shopping we obviously want to look for sales that may be going on, especially in the produce aisle.  Maybe red bell peppers are on sale for $1.99 lb instead of the normal $4.99 lb, why not use them in the meal more than once?!  We should take advantage of these deals as much as possible, your pockets and belly will thank you.  More often than not, by capitalizing on these sales that may be going on in the produce aisle, your meal will end up healthier than if you went straight to the cheap canned goods aisle for the processed crap that is on the shelves.  So now we are not just saving money, but eating better at the same time.  There are numerous ways to implement this approach when shopping, but the best advice I can give is to just use your imagination when you shop.  Think about the "theme" of the meal whether it be Asian, Spanish, Italian or American and how the ingredient that may be on sale can be used in different ways within one meal.  You may even be able to use one ingredient in both a lunch and dinner meal.  To help you out, here are some suggestions.....

                                             Portobello "bun"

                             www.veganesseats.blogspot.com

                                    Grilled portobello over salad

                                          www.simplefoodie.com

• Spinach - Stuff pork chops, steak or chicken with a side of sauteed spinach or a spinach salad
• Bell pepper - Stuff the peppers, reserving some to slice up and put on top of a side salad.  Slice some up and top a steak while using the rest chopped up for a side of home fries
• Mushrooms - Roast mushrooms for a side while using the remaining to make a gravy or sauce for your main
• Sweet potatoes - Hash for breakfast, mash for dinner
• Kale - chips for lunch, sauteed for dinner
• Portobello mushroom - use as a portobello "bun" for burgers at lunch, grilled as a side for dinner

These suggestions are just the tip of the iceberg, use your noggin' and shop smart.  No one likes a pissed off crew crying about the bill!

BISCUITS AND GRAVY...NEED I SAY MORE?

NO I AM NOT TALKING ABOUT THE RED GRAVY YOU MAY FIND SIMMERING FOR HOURS ON A SUNDAY AFTERNOON, OR THE BROWN KIND LADLED OVER YOUR TURKEY ON THANKSGIVING.  I AM REFERRING TO THE WHITE GRAVY CONSISTING OF SAUSAGE AND BLACK PEPPER, TRADITIONALLY SERVED OVER FLAKY BUTTERY BISCUITS.  THIS SOUTHERN DISH IS PURE COMFORT FOOD...BUT FIREFIGHTER/CHEF MIKE JUDGE OF THE SANTE FE COUNTY FIRE DEPARTMENT ADDS A SOUTHWESTERN TWIST TO HIS VERSION...

This is the beautiful thing about cooking, there are no rules.  Recipes were meant to be poked, shifted, manipulated and tweaked.  Through Fork and Hose Co. I have seen the influence geography has on firehouse cuisine, and it is a wonderful thing.  That is exactly what makes this dish unique with the use of green chiles in this Santa Fe inspired sausage gravy.  Firefighter Mike used garden fresh green chiles in this recipe but recommends the HATCH brand if fresh chiles are not available.  For more on this Santa Fe staple, here are a few words from Mike....

"Every region has their specialties. Most can be grown anywhere in the US, but generally regarded the best comes from that certain region. Peaches, sweet onions, potatoes all have their climates where they thrive. In New Mexico the specialty is unquestionably the green chile. Our most famous export has recently been spotted traveling out throughout the US as more and more cooks are becoming familiar with the famous flavor and more becoming comfortable working with them. Here in New Mexico, chile is as readily available as a bottle of ketchup. Restaurants come and go based on the quality of their chile. It is serious business here. Green chile can have minimal heat, just a warming note while others can be hotter than a hot jalapeño. The best part is, the versatile chile can be added to almost any dish (put on your next cheeseburger, pizza) adding an element of depth of flavor that is unique. Chile is harvested, then flame roasted to give it that extra flavor, or it is allowed to ripe into a deep red color, then dried and crushed into a powder, which is where red chile comes from. Look for some small yellow cans in the Hispanic isle at the grocery store, it will probably be from Hatch, NM and will be listed as hot or mild diced green chile. Pick one up and try it out! The green chile in this dish should add a little heat and some extra flavor to a very stout breakfast. We make this when we have a big day ahead of us and lunch might be uncertain." - Firefighter Mike Judge - Santa Fe County F.D.

BISCUITS AND GREEN CHILE GRAVY

INGREDIENTS:
GRAVY
1 LB. BREAKFAST SAUSAGE
GREEN CHILE - NEW MEXICO, FLAME ROASTED, HOT OR MILD, 8oz. OR MORE TO YOUR LIKING
3 CUPS MILK
1/3 CUP ALL-PURPOSE FLOUR
2 CLOVES OF GARLIC

BISCUITS, HOMEMADE OR CANNED 
BLACK PEPPER
EGGS

PROCEDURE:

In a large pan, add sausage and brown over medium heat. When sausage is mostly browned add garlic and green chile.  Allow to warm for a couple minutes integrating with sausage.

Sprinkle the flour evenly around the sausage. It will become pretty gummy, lower the heat and allow to cook for a minute to get the rawness out of the flour.

Add the milk and increase the heat. Bring the mixture up to a simmer and allow to simmer for a few minutes. If the mixture isn’t quite coming together, or for a thicker gravy, add two tablespoons of flour to 3 tablespoons of cold milk and mix well before pouring into the mixture. Remember, it will thicken up once it comes off the heat.

Finish with black pepper, then serve on biscuits with eggs cooked to your liking. I prefer a basted egg, in the last photo the probie made scrambled eggs - not our favorite. 
 

THE FINISHED PRODUCT...A DISH THAT WAS ORIGINALLY DESIGNED BY NECESSITY USING CHEAP INGREDIENTS TO FEED SAWMILL WORKERS, NOW TRANSFORMED INTO SOMETHING THAT CAN SATISFY THE HUNGRIEST FIREFIGHTER

THE PROBIE MADE SCRAMBLED EGGS......UNACCEPTABLE.  THIS DISH NEEDS A NICE RUNNY YOLK SO THAT IT CAN MELD INTO THE GRAVY, TAKING IT TO ANOTHER LEVEL OF FLAVOR AND DELICIOUSNESS.  PLEASE, GIVE THE RUNNY EGG A CHANCE!

THROWDOWN THURSDAY - "DR. PEPPER" PULLED PORK

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  THIS WEEK WE TAKE A RECIPE THAT WAS SUBMITTED AND POSTED ON OUR WEBSITE, AND TRY TO MAKE IT A LITTLE HEALTHIER WHILE KEEPING THE SAME FLAVORS OF THE DISH.  THE CARNITAS RECIPE FROM FIREFIGHTER CASEY KEEFE IS A GREAT SLOW COOKER RECIPE THAT IS PERFECT FOR THE FIREHOUSE, BUT I WANTED TO TRY AND USE SOME INGREDIENTS THAT ARE A LITTLE BETTER FOR YOU BUT HAVE THE SAME GREAT FLAVOR.

I WAS ABLE TO FIND FRESH HAM IN THE SUPERMARKET.  COMPARED TO PORK SHOULDER OR BUTT, IT IS MUCH LEANER, WITH AS MUCH AS 15 CALORIES LESS PER SERVING.  BECAUSE IT IS LEANER, YOU MUST TRY TO NOT OVERCOOK IT EVEN THOUGH IT WILL BE IN THE SLOW COOKER WITH LIQUID.

ONE OF THE PRIMARY FLAVOR COMPONENTS OF THE ORIGINAL RECIPE IS DR. PEPPER SODA.  DR. PEPPER CLAIMS TO HAVE 23 FLAVORS, ALTHOUGH MY SEARCH AS TO WHAT THOSE ARE CAME UP EMPTY EXCEPT FOR HIGH FRUCTOSE CORN SYRUP, HMMM SUPRISED?  HOWEVER, THROUGH MY RESEARCH I WAS ABLE TO FIND SOME POINTS MADE BY VARIOUS SOURCES THAT ORANGE, VANILLA AND PEPPER ALL MAKE AN APPEARANCE IN THE "FORUMULA".  WITH THIS BLURRED INFORMATION I SET OUT TO RECREATE THIS RECIPE WITHOUT USING DR. PEPPER....

       Onions with ancho chiles, which are dried poblano peppers.  They are moderate in heat and provide a fruity, smoky aroma and flavor

Serves 4-5 
INGREDIENTS:

1 4-5 LB. FRESH HAM, NOT BRINED OR SMOKED (If not available you can substitute pork butt or shoulder of the same weight)
2 ONIONS CHOPPED, 1 for the slow cooker and 1 for garnishing the pork
2 ANCHO CHILES* optional
2 TBS. CHIPOTLE PASTE, substitute 2 chopped chipotles in adobo sauce (found in a small can in most grocery stores)
1/2 C. ORANGE JUICE, not from concentrate
1/4 REAL MAPLE SYRUP
1 TBS. VANILLA EXTRACT
1 C. CHICKEN BROTH, 99% Fat Free
BBQ RUB
SMALL CAN OF FIRE ROASTED TOMATOES, will be used for the "salsa" 
FRESH CILANTRO, for garnish

                           The ham after it was done cooking for 7 hours.  So tender the bones pulled right out, leaving the juicy meat behind

PROCEDURE:

Take your favorite BBQ rub and rub it all over the ham.  Let it sit as long as possible, overnight being the best.

Combine the orange juice, maple syrup, chipotle paste,vanilla, chicken broth and 2 tbs. of the bbq rub in a large bowl, whisk together.

Take one of the chopped onions and place on the bottom of the slow cooker with the dried ancho chiles*(optional).  Place the ham on top of the onions.  Pour the orange juice mixture along the sides of the ham, careful not to wash too much of the rub off the ham.

Set on low for 7 hours or 4 hours on high, turning the ham over halfway through.

Remove the ham and set aside to cool.  While the ham is cooling, take the "juice" that is in the slow cooker and place it in a blender with the can of tomatoes.  BE CAREFUL while doing this next step, blending hot liquid can result in a blender "explosion".  What I do is cover the top of the blender with a towel and pulse a couple times, remove top and let the steam escape.  Place the top back on, cover with a towel and continue to pulse the juice until smooth.

When the ham is cool enough to touch, remove the skin and as much fat as possible.  Shred the meat and place back in the slow cooker with the about 1/2 of the pureed "juice".  Continue to cook on low for about an hour.  While this continues to cook, take the remaining 1/2 of the "juice" and put it in a medium sauce pan over low heat.  Let this reduce to a thick salsa while the pork is continuing to cook. 

                                                                                                    The pork right before serving

Serve the pork over red beans and rice with avocado for a healthy alternative to corn tortillas.  Top with the salsa, cilantro and chopped onions
 

SLOW COOKER DOUBLE HEADER - WEST COAST PULLED PORK AND CARNITAS

CK'S WEST COAST PULLED PORK AND CARNITAS

THIS RECIPE COMES FROM A LONG TIME F&H CO. SUPPORTER, CASEY KEEFE OF IAFF LOCAL 1507 IN SOUTH SAN FRANCISCO, CA.  NOT ONLY DID HE PROVIDE A PULLED PORK RECIPE BUT ALSO A "CARNITAS" VARIATION AS WELL.  CARNITAS LITERALLY TRANSLATES TO "LITTLE MEATS", AND IS A MEXICAN DISH CONSISTING OF TENDER PORK, BRAISED SLOWLY AND PILED ON A CORN TORTILLA WITH CILANTRO, ONION AND SALSA.

WHILE I LOVE TO GET THE SMOKER GOING AND COOK A PORK SHOULDER LOW AND SLOW, THESE RECIPES ARE PERFECT FOR THE HOME AND THE FIREHOUSE!  

AND FOR TOMORROWS' THROWDOWN THURSDAY WITH THE FIREFIGHTER THROWDOWN I TOOK THE CARNITAS RECIPE AND MADE IT A LITTLE HEALTHIER.  STAY TUNED FOR THE RECIPE TOMORROW AT 9 E.S.T!

WEST COAST PULLED PORK

INGREDIENTS:

1x PORK SHOULDER/BUTT, BONE-IN OR BONELESS, 3-4 LB
3x GARLIC CLOVE
1x YELLOW ONION
1 - 2x BBQ SAUCE BOTTLES (your choice, I recommend Kinders Exxxtra Hot if you can get it)
BUNS(goes REALLY good on King's Hawaiian dinner rolls as sliders or the King's Hawaiian sandwich buns)
KOSHER SALT (or seasoning of your choice, I prefer Pappy’s Hot Spice)
BLACK PEPPER

PROCEDURE:

Dry rub pork shoulder with kosher salt and black pepper. Feel free to substitute the salt with a seasoning that you may like (e.g. Pappy's, Cow Camp, Santa Maria, etc.) Thinly slice up onion then layer in bottom of crock pot, about 1/2 to 1". Finely chop garlic and sprinkle on top of onion bed. Place the pork shoulder in the crock pot (fatty side up if possible) and add approximately 16 – 24 ounces of Dr Pepper (2 – 3 cups), trying to avoid rinsing the rub off of the shoulder (some will inevitably rinse off). Set shoulder/butt to cook on "low" for 8 hours (best done overnight or early in the morning). Crock pot temps vary and it may be ready in as few as 6 hours, but shouldn't take more than 8.

Get out a 9 x 13" Pyrex (or other glass baking pan) or a cutting board (preferably wood as to not melt a plastic one). Using a couple of forks, QUICKLY lift the shoulder out of the crock pot and onto the baking pan/cutting board. It will most likely start coming apart as you lift it out, so it must be done quickly. Using the two forks, shred the pork apart until it reaches desired consistency (some like it stringy, some like it chunky). Be sure to remove the fat cap, gristle, and shoulder blade bone. Using a straining spoon, remove the onions from the crock pot and add to the pulled pork. Drain the remaining broth from the crock pot. Place the pulled pork back in the crock pot and add BBQ sauce. Add enough BBQ sauce and stir to give the pork a nice saturation without making it too "soupy". You may add more as needed, so I recommend starting with less and adding as you see fit. Allow the pork to cook on "low" for 2 - 4 hours, or until desired taste is reached. Stir every 30 mins to 1 hour to prevent burning. The longer time will give more flavor.

Note that this recipe will make a TON of pulled pork, filling the 9 x 13" dish. Can easily feed 6 - 8 people or 5 firemen.
 

MEXICAN STYLE PULLED PORK - "CARNITAS" 

INGREDIENTS:

1x PORK SHOULDER, 3-4 LBS
2x MEDIUM WHITE ONION, 1 FOR PORK AND 1 FOR TACOS
1x 11OZ. CAN OF CHIPOTLES IN ADOBO SAUCE
2x 12OZ. CANS OF DR. PEPPER
CORN TORTILLAS
CILANTRO
SALSA
SALT
BLACK PEPPER
BROWN SUGAR

PROCEDURE:

Dry rub pork shoulder with salt and black pepper. Thinly slice up onion then layer in bottom of crock pot, about 1/2 - 1". Pour in can of chipolte peppers and sauce. Place pork shoulder in the crock pot on top of onions and peppers (fatty side up if possible) and add 2 12oz cans of Dr Pepper, trying to avoid rinsing the rub off of the shoulder (some will inevitable rinse off). Sprinkle in 2 tbs brown sugar into Dr Pepper. Set shoulder to cook on "low" for 8 hours (best done overnight or early in the morning). Crock pot temps vary and it may be ready in as few as 6 hours, but shouldn't take more than 8.

Get out a 9 x 13" Pyrex (or other glass baking pan) or a cutting board (preferably wood as to not melt a plastic one). Using a couple of forks, QUICKLY lift the shoulder out of the crock pot and into the baking pan. It will most likely start coming apart as you lift it out, so it must be done quickly. Using the two forks, shred the pork apart until it reaches desired consistency (some like it stringy, some like it chunky). Be sure to remove the fat cap, gristle, and shoulder blade bone. Leave the Dr Pepper "sauce" in the crock pot. Using a straining spoon, remove the onions and peppers from the crock pot and place the peppers on a cutting board while placing the onions in with the pork. Mash-up the peppers using a spoon and then add to the pork. Return the pork, onions, and peppers to the crock pot and "sauce". Stir everything together and cook on "low" for 2 - 4 hours, or until desired taste is reached. Stir every 30 mins to 1 hour to prevent burning.

Serve the pork on warm corn tortillas then add chopped cilantro, onions, salsa.

TIPS TO THROWDOWN

"COOKS ALL DAY WHILE THE COOK'S AWAY"-CROCK-POT AD FROM 1976

TODAY'S TIP TO THROW DOWN WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN IS ALL ABOUT THE SLOW COOKER.  MOST HOUSEHOLDS AND FIREHOUSES USE A SLOW COOKER BRAND FAMOUSLY KNOWN AS THE CROCK-POT.  THE CROCK-POT WAS INVENTED BY A JEWISH MAN IN 1936 WHO WAS INSPIRED BY A TRADITIONAL BEAN DISH CALLED CHOLENT.  HIS MOTHER WOULD MAKE THE DISH FOR THE JEWISH SABBATH, THE JEWS DAY OF REST.  THE POT OF BEANS WOULD GO IN AN OVEN FRIDAY NIGHT JUST BEFORE SABBATH, AND WHEN THE OVEN WAS TURNED OFF THE RESIDUAL HEAT WOULD BE JUST ENOUGH TO COOK THE BEANS.  SINCE IT'S INCEPTION, THE FAMOUS SLOW COOKER CALLED THE CROCK-POT HAS HAD SOME CHANGES INCLUDING REMOVE-ABLE INSERTS, INSERTS THAT CAN BE USED ON THE STOVE TOP AND EVEN WI FI VERSIONS.

THIS VERSION OF THE CROCK-POT IS WIFI CAPABLE!  YOU CAN CONTROL THE DEVICE FROM YOUR PHONE!

Slow cookers are a tool that has become more common in busy households, allowing for delicious meals ready when everyone gets home from work or school.  And just like at home, they are a great tool in the firehouse kitchen.  There are many sizes available, with the largest usually in the 6-7 qt. range.  These could easily feed 6-7 firefighters depending on what you are making.  While the more advanced Crock-Pots can cost over $100, you can find a basic 7 qt. slow-cooker for as little as $35.  At that price, it would make sense to buy two if need be to feed everyone.  Now let's talk about how we can use this convenient device......

THIS IS A PICTURE OF SAN FRANCISCO FIREFIGHTER CASEY KEEFE'S WEST COAST PULLED PORK IN THE CROCK-POT.  STAY TUNED FOR THE RECIPE, ALSO FEATURING A MEXICAN CARNITAS VERSION!

Slow cookers seem to have a stigma attached to them, that they are only good for chili, pulled pork and beef stew.  While this is all true, they are capable of a lot more.  Just like on the fire-ground, cooking with a slow cooker requires some thinking outside the box.  There are so many healthy dishes that can be adapted to a slow cooker.  Here are a few ideas the next time you want a nice dinner waiting for you....even after your day of daily chores, training, and going on runs.

CHICKEN -

• Cacciatore ( a hearty Italian dish of chicken, peppers, onions and mushrooms)
• Curry (great over rice)
• Chicken Adobo ( the sweet, sour and salty dish of the Phillipines )

BEEF -

• Ground beef (or chicken and turkey) stuffed peppers
• Ropa Vieja ( A shredded beef dish typically made with flank steak and a Sofrito sauce ) 
• Beef Tacos

PORK - 

• Pork tenderloin with apples
• Pork roast with sauerkraut 

VEGETABLE -

• Pretty much any soup such as kale and beans, split pea and butternut squash can be adapted to the slow cooker
• Baked beans
• Corn chowder
• Eggplant Bolognese sauce

Stay tuned for this weeks Throwdown Thursday when I will use a fellow firefighter's recipe as inspiration for a healthier version of Pork Carnitas in the slow cooker!

THROWDOWN THURSDAY - SMOKED PORK TENDERLOIN W/ BBQ APRICOT GLAZE

SMOKE SHOWING...Part 2

TIME TO THROW DOWN WITH OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN!  THIS WEEK WE CONTINUE WITH PART 2 OF OUR MINI SERIES "SMOKE SHOWING", WHERE WE ARE GOING TO SHOW YOU A COUPLE HEALTHY AND DELICIOUS RECIPES FOR THE SMOKER.  NOW GO FIRE THEM UP!

First thing you need to do is get your grill set up for 2-zone heat and settled in at 225-250*.  Here you can see how I have the front burner on, the direct heat zone, and the middle and back burners completely off.  The pork and potatoes are all the way towards the back, with a water pan underneath the grates (hard to see in the picture).  The wood chips are directly over the front burner.

Now on to the recipes......

The words "pork" and "smoker" tend to invoke thoughts of pulled pork, ribs or even whole hog.  But do not fret, you can have delicious smoky pork on your plate in a quarter of the time with a quarter of the fat.  Pork tenderloin is just as lean as chicken but packs a punch in the flavor department.  The smoke, rub and glaze accentuate it's flavor without overpowering it.

SMOKED PORK TENDERLOIN WITH BBQ APRICOT GLAZE

Serves 3
INGREDIENTS:
PORK-
2 PORK TENDERLOINS
2 TBS. YELLOW MUSTARD
4 TBS. YOUR FAVORITE BBQ RUB 
GLAZE-
EQUAL PARTS OF YOUR FAVORITE BBQ SAUCE* AND APRICOT PRESERVE MIXED TOGETHER.

  *(USUALLY I MAKE MY OWN BUT SOMETIMES A GOOD COMMERCIAL SAUCE IS JUST FINE,  FOR THIS I USED THE SHED'S SPICY MUSTARD BBQ.  I HAVE NO AFFILIATION WITH THEM)

PROCEDURE:
Rub the tenderloins with mustard.  This will help the bbq rub stick while also adding flavor.  Now sprinkle the tenderloins with the bbq rub, wrap in plastic wrap and put in the fridge for at least 4 hours or up to overnight.  

When the "smoker" is a constant 225-250* and the wood chips are starting to smoke, place the tenderloins on the grates over the OFF burners.  

Smoke for 2-2.5 hours or until the internal temperature reads 145*.  Baste all sides with the glaze and move the meat over the burner that is on, turning and basting frequently until the glaze starts to caramelize.  Remove and let it rest for a few minutes, slice into rounds and serve.

4 oz. of pork tenderloin has about 120 calories with only about 36-41 coming from fat.  This same serving has 30 grams of protein!
 

SMOKED SWEET AND SPICY POTATO WITH BACON

Sweet potatoes and smoker are not often used in the same sentence, but let me tell you, they were made for each other.  The skin crisps up while the inside becomes this tender fluffy "mash".   The subtle smoke plays off the sweetness of the potato, add in some heat and you've got a healthy side that brings tons of flavor to the meal.  These are a twist on my firehouse famous sweet potato wedges!

Serves 3

INGREDIENTS:
3 LARGE SWEET POTATOES
1 TBS. CHILE POWDER
3 TBS. REAL MAPLE SYRUP
SEA OR KOSHER SALT TO TASTE
3 PIECES COOKED BACON, CHOPPED
DRIZZLE OF OLIVE OIL

PROCEDURE:
Set up the smoker the same as you would the pork tenderloin 

Clean and scrub the potatoes.  Pat them dry and place in a large bowl.  Toss them with a little olive oil and salt.  

Place on the grill over indirect heat.  Smoke for 2 hours.  Remove and cut open down the middle, squeeze the ends towards each other making a "pocket".  Sprinkle some chile powder, maple syrup and chopped bacon.  Serve
 

ALL THE FLAVORS OF BBQ WITH MUCH LESS FAT AND CALORIES.  A SIDE OF GREENS ROUNDED OUT THE MEAL, I CAN EAT THESE ALL DAY!

TIPS TO THROWDOWN

SMOKE SHOWING - Part 2

BEAUTIFUL BARK ON THIS PORK SHOULDER I SMOKED.  BARK IS A RESULT OF THE MAILLARD REACTION, A CHEMICAL REACTION BETWEEN AMINO ACIDS AND REDUCING SUGARS THAT GIVES BROWNED FOODS THEIR DESIRABLE FLAVORS

TIME TO THROW DOWN SOME MORE TIPS WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  THIS IS PART 2 OF OUR SMOKE SHOWING SERIES, PART 1 WE FOCUSED ON SETTING UP YOUR GRILL TO SMOKE LOW AND SLOW.  FOR THIS PART WE WILL FOCUS ON TEMPERATURE AND TIMES.  LET'S RECAP HOW YOU CAN GO ABOUT SETTING UP A GAS GRILL FOR SMOKING USING THE 2-ZONE SETUP WITH A SIMPLE GRAPHIC FROM AMAZING RIBS, A WEBSITE THAT I USE ALL THE TIME.....

THE WOOD CHIPS OR CHUNKS WOULD GO OVER THE DIRECT ZONE BURNERS

The temperature of the day is 225*, virtually all recipes involving smoking ANYTHING will require a temperature of around 225*.  You are probably wondering why, and without getting into too much of the science behind it (yes there is a science to it) I will just tell you this,  IT WORKS!  At this temperature, the connective tissue in tougher cuts such as brisket and pork shoulder have a chance to break down over a longer period of time.  You will notice the word time pops up a lot when discussing barbecue, and for good reason.  It gives a chance for internal temperatures to get where they need to be.  For instance, with brisket being a cut of beef, many might think it is ok to serve this at medium rare like a rib-eye but this is not the case.  Brisket has, like I said earlier, connective tissue and fat that needs to be rendered and this does not happen until the internal temperature reaches around 200* , this is when the magic happens with brisket, pork ribs, pork shoulder and beef ribs.  Amazing Ribs sells a magnet which is straight forward and always on my fridge, I am in no way affiliated with them but reference the site very often.

So now we have gone over temperature, let's talk a little about time.  To make true barbecue using the low and slow method, not the Crock Pot, requires time and attention.  For those just getting into this, I would start off with pork shoulder.  It is a huge cut and requires time, but it also has a lot of fat and this helps prevent it from drying out so it is a little more forgiving.  A full bone-in shoulder can weigh anywhere from 8-20 lbs. and has 2 halves, the "boston butt" and "picnic ham".  You can bet on having to cook a "butt" for at least 8 hours and up to 14 depending on your temperature consistency.  If you can find a parti4-5 lb. boneless butt it will save you on time if thats what you are concerned with.  Now onto the ribs!

With pork ribs, you can use a method which I have found to be very effective called the 3-2-1.  It is not set in stone but can be used as a guideline, especially when trying to figure out how long you have available to cook.  Here it is.....

• 3 hours UNwrapped, over smoke at 225*
• 2 hours wrapped in foil at 225*, with a little liquid inside (apple juice works great)
• 1 hour UNwrapped back over smoke at 225*, while basting with your favorite sauce 

A few tips on how to tell if a rack is done

1. Bone test- 1/4"-1/2" bone showing on the ends
2. Bend test- lift rack by one end and if the rack starts to "break" in the middle
3. Pull test- pull on the end rib, if it breaks away from the rack easily you are probably done

Picture taken from Amazing Ribs, notice the water pan underneath the rack and grates.  This keeps the atmosphere in the grill moist.

But ribs and pulled pork are not your only options for smoking!

For our upcoming Thursday Throwdown with the Firefighter Throwdown we will show you how to smoke pork tenderloin AND sweet potatoes for healthier options.  Stay tuned!

THE RESULTS ARE IN....

THE BATTLE HAS BEEN FOUGHT, ON THE ICE AND IN THE KITCHEN !  THE DIGITAL COOK-OFF HAS HELPED RAISE $75 FOR THE LOCAL RONALD MCDONALD HOUSE.  WHILE IT MAY NOT SEEM LIKE A LOT, EVERY LITTLE BIT HELPS WHEN IT COMES TO KEEPING FAMILIES TOGETHER WHILE CHILDREN GO THROUGH THE HEALING PROCESS.  THANK YOU TO EVERYONE FOR THEIR SUPPORT AND PARTICIPATION.  WE LOOK FORWARD TO MORE EVENTS LIKE THESE, FRIENDLY COMPETITION ALL FOR A GREAT CAUSE.  

AT THE END OF THE DAY MY DISH BEAT OUT CHRIS, HE WON THE ONLY FACE-OFF WE HAD AGAINST EACH OTHER AND THE GAME ENDED IN A 6-6 TIE, SO LET'S CALL IT EVEN!  IT WAS FUN TO COMPETE BOTH ON AND OFF THE ICE, AND WITH IT BEING FOR A GREAT CAUSE MAKES IT THAT MUCH BETTER.  THANK YOU AGAIN TO EVERYONE WHO PARTICIPATED !

THE RECIPES FOR BOTH DISHES CAN BE FOUND IN OUR RECIPES AND TIPS SECTION