dinners & main meal – Page 4

March 1, 2012December 16, 2017

Chicken with Capers and Feta

Part IV of the series: Chicken for every day of the week!

Look here for Part I and II & III

This time we travel to the islands of the Mediterranean. Sounds nice, what? Haha, no, it’s just a simple week day recipe that can be whipped up in no time. But it borrows greek flavors hence my mind wandered off to sunny shores and white washed houses against blue skies. To make your taste buds experience the same image, we’re using feta and capers, and slices of lemon, if you like. It just looks so pretty with it 🙂

Serves two

Ingredients

1 skinless boneless chicken breast half, pounded flat using a meat mallet
1/2 tsp salt
1/2 tsp pepper (or to taste)
1/4 cup feta, crumbled
2 tbsp capers
1 lemon, thinly sliced (optional)

Directions

Season the flattened chicken breast with salt and pepper on both sides
Heat some olive oil in a skillet
Cook the chicken over medium high until browned on one side and starting to look opaque, then flip it over, crumble the feta cheese on top and ‘sprinkle’ with the capers. Cover the skillet with a lid and cook until the chicken is cooked through and browned on the second side.
(If you are using the lemon slices, place on the chicken for about 2 minutes to heat up, best way is to add it just a little before the chicken is all the way done, and cover the pan back up)

February 24, 2012December 16, 2017

Kale Mushroom and Meatball Skillet

The darker the green the more nutritious a plant is, we have all heard that. And as far as color goes, you can’t get much darker than kale. Now for many this is sort of a strange new vegetable. Your Mom never made it unless you happen to be from Northern Europe or maybe Italy. If you grow it in your own garden and it’s young, it can be eaten raw on a salad. But this time of year and coming from the store, the leaves are more made for cooking. Here I made mushrooms and chicken meatballs to round out the meal. All done and only one pot to clean. I am including a simple meatball recipe, but I have also made this using ready made chicken sausage from Carl, my favorite poultry guy at the farmers market.

The true advantage of using sausage is it comes on its own ‘keep your hands mostly clean’ dispenser 😉 just squeeze off a portion and ‘dispense’ into the pan, one meatball at a time, kinda like squeezing toothpaste. (If you go with sausage, make sure you know what is in them, as sausage can be an excuse to use up whatever is on hand… The ones I get are awesome, made from skinless chicken breast meat, spinach, feta and some salt, that’s it! )

leftovers, ready to take to work

Serves 2 hungry mouths

Ingredients

1 bunch of kale
1 lb of chicken breast, ground (or sausage)
1/4 cup feta cheese, crumbled
1 cup baby spinach, lightly packed,
1 1/2 cups mixed mushrooms, chopped ( I had shiitake and maitake that needed to be used)
2 tbsp Apple cider vinegar

Directions

To make the meat balls:
Mix ground chicken, chopped spinach and crumbled feta in a bowl, and form into ping-pong ball sized meat balls. If you wet your hand a little, the whole thing sticks less. (If you are using sausage, skip this step)
Clean and wash the kale, then separate the leaves from the tough stems. I usually rip the leaf off, or even strip it off the stem by pulling the stem through between thumb and index finger. Or you can use a knife. Cut or tear into pieces
Heat a little oil in a skillet, add the chopped mushrooms and saute until lightly brown.
Add the meatballs, cook until browned on one side.
Pile the kale on top, all of it (if it looks like it is going to come out of the pan, just add half, wait for it to cook down a bit, then add the rest), add 1/2 cup if water, place (or balance, if there’s a mountain in your pan) a lid on top and allow to cook covered.
After 5 minutes, check to see if there is still any water left, if not, add a little more. Cook until the kale is tender and the meatballs are cooked through.
Add apple cider vinegar, toss and cook another 2 minutes to allow the flavors to blend.

February 15, 2012December 16, 2017

Lazy ‘South of the Border’ Soup

You’re wondering on the lazy part here? Well it all started out with me not feeling like doing much but having to eat like everybody else. So from what I had on hand, I concocted a soup, and here is the real lazy part about it: using up half a jar of tomato sauce that was leftover from a ‘quick-take-to-a-friends-house-Lasagna’. Even I, who make most everything from scratch, (often including tomato sauce) do have some jars of good store bought sauce on hand. A word of caution here: Read the labels, I never buy any jarred sauces with sugar or cornstarch or vegetable protein or really anything other than what you would put in it at home. Lets face it, when is the last time you reached for that soy isolate or sprinkled some monosodium glutamate on your food? Alright then, you might not want to eat that I am guessing. I am even weary of ‘spices’ as they can legally stick all kinds of stuff in there under that label, but I am getting off the subject here.

Where were we? Lazy, oh yes, so I made a soup for a cold winter day when the soul is longing for some sunshine but you really don’t want to put a lot of thought or energy into the food making process…

I added spices and peppers, eggplant and cumin, and I had a name picked out and everything! Life was great. Until I bit myself eating the soup three (yes, 3) times!!? Montezuma apparently misunderstood the title, I mean it was in English and all… ‘~~Lazy Mexican-soup~~‘ there, happy?

Well I do have to say, I ate all the rest of the soup and no more biting myself…

Ingredients

1 medium red onion, diced
4 ribs celery
1/2 medium eggplant, cut into cubes
1 lb campari tomatoes (they are about ping-pong ball sized), quartered
1 red bell pepper, diced (optional: roasted)
1/2 a jar Marinara (Spaghetti) Sauce (about 12oz)
1 tbsp cumin seeds, whole
1 tsp marjoram, dried
1 tsp oregano, dried
1 tsp chili powder, medium or hot, depending on taste
2 tsp chipotle powder
1/2 tsp ground white pepper
2 tsp salt
2 qts plain beef stock (for vegetarian option, use vegetable broth)

Directions

If you are roasting the red pepper: Spread the peppers on a line baking sheet and roast in a 400°F oven until blackened in spots. (You can do this alongside other vegetables, like while making the cumin roasted carrots) or alternately, place under the broiler with the door ajar until some brown spots appear.
Add some oil to a large stockpot, add the diced onion, stir and then cook until softened and browned in parts.
Add the celery, eggplant and cumin to the pot. Cook for about 2 minutes, then add the tomatoes, pepper and all the spices. Stir and wait about 1 minute until adding the broth so the spices have toast a bit and time to release their flavor.
Add the Marinara Sauce and bring to a boil.
Cook until the vegetables are tender, about 8 to 10 minutes. Enjoy!

See? It doesn’t get much easier, lazier or cheaper than that!

February 12, 2012December 16, 2017

Chicken à la moutarde

Part III of the series: Chicken for every day of the week!

Chicken à la moutarde (chicken with creamy mustard sauce)

A staple in French kitchens and served all over Europe is mustard sauce, or Dijon sauce. A creamy flavorful sauce usually served with chicken or rabbit. And as fancy as it sounds, my version here be made very simply and even better, quickly. I used home made white wine mustard, (yes I’ll do a post on that soon) but any Dijon style mustard would work. I generally like to have both a creamy and a whole grain version on hand, but this sauce works well with just the smooth style as well.

Ingredients

1 boneless chicken breast half, pounded flat between two sheets of cling wrap
1/2 cup flour
2 tbsp mustard, divided
1/2 tsp thyme
salt and pepper to taste
1/2 cup white wine (or water)
1/2 cup milk

Directions

Rub the chicken breast all over with 1 tbsp of mustard (I like to use the old fashioned kind for this)
In a shallow dish combine the flour with 1 tsp salt and dredge the chicken breast until covered in a thin layer of flour. Season with pepper and thyme.
Heat 1 tbsp of oil in a large skillet, then add the chicken and cook undisturbed until the edges start to look cooked and the bottom is browned. Turn the chicken breast and cook until cooked through.
Add the wine to the pan, gently stir to loosen up any browned bits. Remove the chicken from the pan and set aside, keeping it warm.
Mix the additional tablespoon of mustard with a tablespoon flour until a paste forms, add to the pan, and add the milk.
Stir to dissolve any pieces of flour and mustard and bring sauce to a boil, simmer until sauce thickens, and serve over chicken

February 1, 2012December 16, 2017

Spinach and Pomegranate Salad

What to take for lunch? Since most of us here don’t get to go home and have a home cooked meal, and PB&J really isn’t a healthy option (I can hear you all scream right now), take out and fast food… well I don’t think I need to go into detail on that (no, salad from McDonald’s isn’t health food either). I got the idea to add pomegranate seed to a spinach salad from a local Mediterranean deli. But at a whopping $4 for a small container, what’s a girl on a tight budget supposed to do? You got it, try to make a similar concotion myself! And let me tell you, the flavor combination it amazing, it’s definitely a winner!

So here is a fun and yummy winter lunch box salad that would be a great side for the chicken with pepper and mushrooms, or add some fromage blanc to make it a light lunch, like I did the other day. No good picture exists to proof that, was too good, didn’t stick around long enough 🙂 And, please, don’t use just any dressing, make your own it will be infinitely better, I will of course give you one that will fit this salad perfectly!

Spinach and Pomegranate Salad with Pine Nuts

Serves 4

5 oz baby spinach
1 pomegranate seeds *
1/4 cup pine nuts
Lemon Olive Oil Dressing (see below)

* to get the seeds out of a pomegranate, cut in half and gently pry the seeds out of the white flesh/lining using your fingertips. I usually do this over the sink in a colander. Careful with the splatters if you pop a seed, it’s highly staining. Totally worth the effort.

January 26, 2012December 16, 2017

Chicken with Yellow Pepper and Mushrooms

Part II of Chicken for every day of the week

See more quick and easy, yet no chance of boring chicken recipes here

Could you use more quick week night meals? Maybe? Well, this one is just as quick as you need at the end of a long day, yet it’s tantalizing flavor will tempt even picky eaters. It takes all of 15 minutes to make, if you got all your duckies lined up 😉 So chop and mix everything before you start and you’re ready to rock the kitchen!

Pounding the chicken until it is an even 1/4″ thickness ensures quick and even cooking, saving time and energy. Using a spice mix to rub or sprinkle on the chicken let’s you build flavor without having to add a lot of salt or spend hours roasting and basting. And using white wine, well, ask the French on that one, it works. The alcohol evaporates before this dish ever gets on your plate, but you could definitely use broth or water instead.

Did I tell you about my new magnificent skillet??? It’s got a slick white ceramic coating, I think I am in love 🙂

The spice mix makes more than what you need for this recipe you can use it on chicken, salmon and it’s awesome on pork chops too.

Serves 2

Ingredients

1 skinless boneless chicken breast half
1/8 tsp cumin
1/8 tsp paprika
1/8 tsp cayenne
1 dash ground pepper (white or black)
1 pinch oregano
1 pinch cilantro
1/2 clove garlic, minced or crushed
1/4 tsp lemon peel
1/4 cup white wine or water
1/4 yellow bell pepper, chopped
1/2 cup mushrooms, sliced ( I used Shiitake and Maitake, but any mix of mushrooms would work)
1/4 cup white wine
1/2 tsp thyme

Directions

In a small bowl, mix cumin through cilantro, set aside
Pound the chicken breast flat in between two layers of cling wrap, using a meat mallet or the bottom of a heavy pot. (Don’t do this after 10, or your neighbors might not like you anymore)
Remove top layer of cling wrap, sprinkle the top of the chicken with the spice mixture
In a skillet, heat a teaspoon oil over medium high, add the chicken, seasoned side down, removing the other layer of wrap from the top, then season that side as well. Cook 3 minutes or until slightly browned on the bottom.
Flip chicken over, add the garlic to the pan (next to the chicken) and cook for about a minute until starting to look golden, then add the lemon peel, mushrooms, bell pepper and thyme.
Cook for 2 minutes, so some of the juices release, then add the wine, cover the pan and give it another 2 minutes, uncover and cook until most of the liquid is evaporated.
Et voilà! Yummy dinner!

January 24, 2012December 16, 2017

Paprika Coriander Chicken

Paprika Coriander Glazed Chicken Breast (shown with red and golden beets)

Part I of the series: Chicken for every day of the week!

Chicken, the easy way out, right? When you just don’t feel like putting that much effort into your dinner, there’s nothing easier or quicker to cook. And let’s face it what else is as perfect of a ‘canvas’ for different flavor as mild chicken?

Each one of these recipe’s makes 2 servings, so make ahead as lunches for the week, something I started doing lately, since there are days when I simply don’t have any time to cook something and end up, you guessed it, eating less than healthy or worse, not at all. Not good, not good, at least not when you’re trying to get back to eating small meals every three hours to have more balanced energy and leave the Christmas pounds behind in January.

This one can be made in the pan or the oven, your preference really. It tastes delicious with steamed red and golden beets and some broccoli…

Ingredients

1 chicken breast half
1 1/2 tsp paprika, mild/sweet
1 1/2 tsp coriander seeds, whole
1 tbsp lemon juice, preferably fresh squeezed
1 1/2 tsp raw honey
1/8 tsp salt

Directions

Pound the chicken breast between two sheets of clear wrap, using a meat mallet or bottom of a pot
For the glaze, crush the coriander seeds in a mortar using a pestle, until roughly ground
In a small bowl combine crushed coriander, salt, paprika, lemon juice and honey and stir to combine
Stovetop: Heat oil in a skillet over medium or
Remove top layer of cling wrap from flattened chicken, and spread half of the glaze over the surface using the back of a spoon, then pick up and flip over into the pan, removing the second layer of cling wrap as you do so.
Spread the remaining glaze over top of chicken in the pan, cook until bottom is nicely browned, about 2-3 minutes, flip over, cook 1 minute then add 1/4 cup water to prevent from getting too dark and dry, cook until cooked through about another 2 minutes.

Oven: preheat oven to 400°F and line a small baking sheet with foil
Place the chicken on the sheet, then spread half the glaze over the top, reserve the rest to re-apply once the chicken is done
Bake 15-20 minutes depending on thickness, or until chicken breast is cooked all the way through, remove from oven and spread the remainder of the glaze over the chicken before serving.

January 10, 2012December 16, 2017

Colorful Vegetable Soup with Celery Root

Celery Root or Celeriac is what we use back home as winter vegetable for soups, salads, stews, you name it. It’s cheap, readily available and has a great flavor both raw and cooked. You could most definitely use regular green celery, which has a bit more of a pungent flavor, compared to the almost a bit nutty or earthy flavor of the root crop.

Cerliac

Making vegetable soup from scratch could not be easier, and I am giving you a basic recipe that can be made in as many variations as there are cooks.

For this particular soup I chose colorful veggies, and I am foregoing the usual potato for the sake of the ‘getting lean in the new year’ and all the paleo eaters out there and I am using, as I just said, celery root instead, which has a much lower Glycemic Index (GI) than a potato. choosing vegetables (and foods in general that are low on the glycemic scale keeps you full longer, therefore helping to control your appetite. In very simple words (yes there is more to it, but I’ll spare you) the idea behind the glycemic index is to measure how quickly a particular food affects your blood sugar/insulin response, meaning how quickly the sugars in it get digested and find their way into your blood stream.

Alright, now that we fed the brain, let’s look at our tummy 🙂

Ingredients

1/2 medium onion, peeled and chopped
1/2 celery root, peeled and cut into chunks
3-4 large tomatoes, diced * see note
2 carrots, diced
1/4 to 1/2 a head of cauliflower, separated into florets (depending ont he size of the cauliflower you get)
1/4 of a head of a medium savoy cabbage, cut into chunks (or use some leaves off a large one)
4-5 stalks Swiss Chard, chopped(any color you like, rainbow colors look pretty)
1 tsp salt

* I used frozen ones from my Garden in the summer: when they are at the peak of ripeness, just chop and put in zip top bags for soup in the winter. Alternately you could use a can of no salt added diced tomatoes)

Makes one 3 1/2 qt pot full

Directions

In a stock pot (mine is 3 1/2 qts, or so it says on the bottom) heat one tablespoon on olive or coconut oil over medium, then add the onions,a dn cook until translucent but not brown
Add the celery and carrots, stir and cook until the onions are beginning to brown
Add the tomatoes, with any juice that collected on the cutting board (if using frozen, partially thaw in the fridge overnight) stir and allow to cook 5 minutes to allow some of the juices to come out
Add water to cover the vegetables and bring to a boil, cook 5 minutes, then add the cauliflower and chopped Swiss Chard, bring to a boil again,then reduce the heat, add the salt and simmer until celery, carrot and cauliflower are tender when pierced with a fork.
Serve hot with some crackers or a slice of rustic bread, or enjoy as a first course.

To make this your own:

Instead of celeriac, use 2-3 stalks of celery and a medium potato
Use kale instead of Swiss Chard (but remove the tough stems)
Use spinach, but add right before serving into individual bowls, ladle hot soup over
Don’t like cabbage? Leave it out
Instead of cabbage and kale, use thin cut or quartered Brussel sprouts
Add green beans or snow peas towards the end of cooking time
Leave out the tomatoes
Go through your fridge, anything vegetable can most likely be used up in your yummy soup, the potions are endless 🙂

January 9, 2012December 16, 2017

Green Power Watercress Omelet

I know many resolutions for the new year are to get fitter and be healthier. What kind of New Years resolution did you come up with? Well instead of resolutions and radical changes, how about something more playful? Here’s a New Years challenge for you: Instead of cutting out things in your daily diet and feeling deprived, start with adding nutritiously dense foods! I am challenging you to incorporate more greens into your diet, and here is a great way to start, if you are not quite ready yet to steam or saute kale, collard greens or water cress.

Watercress, a leafy green native to Europe, has edible leaves and stems, but I find that I do not enjoy the stems as much as I could. I tried it as salad, addition to soups, but those crunchy stems I just can’t get used to. So…. besides puréed soups, what to do? In comes my blender and the Green Power Omelet !

Oh yeah, it’s wicked green, (trust me, you can’t really tell from the picture) and the odd thing in there, you ask? I added some ‘free form’ meatballs from a jalapeño chicken sausage for extra flavor

Some of the ‘goodness in watercress:

Fresh cress has more concentration of ascorbic acid (vitamin C) than some fruits and vegetables. 100 g of leaves provide 47 mg or 72% of RDA of vitamin C. As an anti-oxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Lab studies suggests that regular consumption of foods rich in vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents by boosting immunity.

It is one of the excellent vegetable sources for vitamin-K
; 100 g provides over 200% of daily recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer’s disease.

Cress is also excellent source of vitamin-A
and flavonoids anti-oxidants like ß carotene
, lutein and zeaxanthin.

It is also rich in B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.

It is also rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Calcium is required as bone/teeth mineral and in the regulation of heart and skeletal muscle activity.

Watercress (Nasturtium officianale), fresh,
raw leaves, Nutrition value per 100 g.
(Source: USDA National Nutrient data base)

See the table below for in depth analysis of nutrients:
Principle	Nutrient Value	Percentage of RDA
Energy	11 kcal	<1%
Carbohydrates	1.29 g	1%
Protein	2.30 g	4%
Total Fat	0.10 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	0.5 g	1%
Vitamins
Folates	9 mcg	2%
Niacin	0.200 mg	1%
Pantothenic acid	0.310 mg	6%
Pyridoxine	0.129 mg	10%
Riboflavin	0.120 mg	9%
Thiamin	0.090 mg	7.5%
Vitamin A	3191 IU	106%
Vitamin C	43 mg	72%
Vitamin E	1.0 mg	7%
Vitamin K	250 mcg	208%
Electrolytes
Sodium	41 mg	3%
Potassium	330 mg	7%
Minerals
Calcium	120 mg	12%
Copper	0.077 mg	8.5%
Iron	0.20 mg	2.5%
Magnesium	21 mg	5%
Manganese	0.244 mg	11%
Phosphorus	60 mg	8%
Selenium	0.9 mcg	1.5%
Zinc	0.11 mg	1%
Phyto-nutrients
Carotene-ß	1914 mcg	—
Carotene-α	0 mcg	—
Lutein-zeaxanthin	5767 mcg	—

Now that I bored you all with just how good it is for you, on to the recipe! (Be warned the color is unreal, it looks like you put food coloring in there when you’re done!)

Ingredients

3 egg whites + 1 egg (or 5 egg whites)
1 good handful fresh watercress

Directions

Add the watercress to blender, add eggs, pulse until combined and the greens have been emulsified (You may have to push the watercress down as necessary with a spatula so it can get chopped up before it will all blend)
Heat a skillet over medium, add a tsp coconut oil (or oil of choice), swirl to coat the pan then add the green goodness from your blender
Cover and cook until firm.
Enjoy and feel good about your self for all the greens you already ate 🙂

January 8, 2012December 16, 2017

Thai Green Papaya Salad (Som Tum)

One of my favorite Thai Salads has to be Som Tum. Ever since my brother had me over for dinner one night and made this super delicious and fiery hot salad I have been hooked. (and he was nice enough to share the perfect recipe he brought back from Thailand the summer after the big Tsunami)

I like it equally with green papaya or green mango, the latter giving it a bit more of a tart flavor. You can find green (unripe) papaya at Asian food specialty stores, the regular grocery store will only carry ripe ones, yes they also look green outside, but have turned ‘fruit’ on the inside, and we need them to be ‘vegetable’ for this. ( They look white or slightly green after they are peeled, if the papaya is pinkish or the mango yellow, it’s too ripe and soft for this and the flavor is different)

I have adapted the original recipe a bit to adjust for our non Teflon coated tongues and intestinal tracts. The original recipe is so hot, it should have a name like Ten Thousand Chile salad or Eternal Purgatory salad. When my brother first made this we made steamed sticky rice to go along with it, to douse the fire. My version is still hot and you are most welcome to add more chillies if you like. But don’t say I didn’t warn you. I have also adjusted the preparation method (normally the salad is made in a big earthenware mortar ) and left out the dried shrimp, which are pretty hard to find and are a pretty foreign item for most folks here, although they are deliciously crispy and a bit salty, kinda like chips 😉

Ingredients

1 green papaya (or mango, see note)
2-3 cloves of garlic
1 cups diced string beans or snake beans (if your papaya is big, you can use 1 1/2 cups)
2 plum tomatoes, on the unripe side, diced
3/4 cup raw, shelled peanuts
2-3 Thai chilies ( the original asks for 9!!!)

Dressing

2 tbsp Palm sugar
8-10 tbsp fresh lime juice (from experience that’s about 5 small or 3 large limes)
4 tbsp Fish Sauce
optional: Cilantro, sliced Kaffir Lime leaves and dried shrimp for garnish

Directions

Dry roast peanuts in a skillet or alternately in the oven or toaster oven until slightly brown, set aside to cool
Halve the papaya, seed and peel, then slice into a big bowl using a julienne cutter. (If you don’t have a julienne cutter, you can grate the papaya)
Using mortar and pestle, crush half of the roasted peanuts, then add the chilies and garlic and mash together.
Combine the lime juice, fish sauce and sugar, stir until the sugar dissolves.
Add sauce to mashed spices, mash all of it a bit more to mix flavors, then add to the julienned papaya and mix well
Serve garnished with cilantro leaves and crush the remaining peanut and server alongside to top the salad as desired.

Note: If using a green mango, you can reduce the lime juice by 3 tablespoons since the mango has a tartness of its own.