- 6 tablespoons olive oil
- 2 tablespoons plus 2 teaspoons tarragon vinegar
- 1 tablespoon chopped fresh tarragon
- 1/2 tablespoon fresh lemon juice
- 1/2 tablespoon Dijon mustard
- 3 cups diced cooked chicken (from one 3-pound purchased cooked chicken)
- 1/2 cup orzo (rice-shaped pasta; about 3 ounces)
- 1 cup halved cherry tomatoes (about 10 ounces)
- 1 6-ounce jar marinated artichoke hearts, drained
- 1/2 cup coarsely chopped pitted Kalamata or Burgundy olives
- 1/3 cup dried currants
- 1 1/2 tablespoons drained capers
While I do not claim to have created the recipes you will find here...I do lay claim to having prepared them all. As a society we have lost our way when it comes to healthy eating and preparing our own meals. We rely heavily on fast food chains and pre-made boxed meals as the means to feed ourselves. I urge you to take the time to do a little meal planning every week, and prepare simple and healthy meals for your family every day. It may take a little time...but you're worth it.
Wednesday, April 13, 2011
Mediterranean Chicken Salad
Buffalo Barbecue Pulled Chicken with Blue Cheese Cornbread
- 2 tablespoons extra virgin olive oil
- 3-4 small ribs celery, chopped
- 2 large carrots, peeled and chopped
- 1 onion, chopped
- 4 cloves garlic, chopped or grated
- 1 Fresno or Holland chili pepper, seeded and finely chopped
- Salt and freshly ground black pepper
- 2 tablespoons fresh thyme
- 1 bottle lager beer or 1 1/2 cups chicken stock (12 ounces)
- 2 tablespoons brown sugar
- 1 can tomato sauce (14 ounces)
- 1/4-1/3 cup hot sauce, depending on desired heat level (medium to spicy)
- 2 tablespoons Worcestershire sauce
- 2 tablespoons cider vinegar
- 4 pieces poached chicken breast, meat pulled or chopped
- 2 boxes corn muffin mix, prepared according to the package directions, such as Jiffy brand (8.5 ounces each)
- 1 cup crumbled blue cheese
- 4 scallions, whites and greens, finely chopped
Pre-heat the oven to 425°F.
Heat a large ovenproof skillet with 2 tablespoons EVOO, two turns of the pan, over medium-high heat. Add the celery, carrots, onion, garlic, chili pepper, salt, pepper and thyme and sauté to soften the vegetables, 10-12 minutes, then deglaze the pan with the beer or stock.
Stir together the brown sugar, tomato sauce, hot sauce, Worcestershire sauce and vinegar in a bowl. Pour into the skillet and stir to combine. Mix in the chicken pieces using tongs and cool and store for a make-ahead meal.
Reheat over medium heat just to warm it up while you mix together the cornbread topper or, to serve immediately, keep warm on low while you mix the cornbread batter, then transfer to the oven and bake until the top is deep golden brown.
Cook's Note: The filling may be transferred to a casserole dish if your skillet cannot transfer to the oven.
For the topping: Follow the package directions for the cornbread batter, then stir in the blue cheese and scallions. Pour the batter over the chicken filling in an even layer and bake to golden brown and firm to the touch, about 12-15 minutes.
Mexican Beef Stew
- 6 ancho chiles
- 2 cups beef stock
- Vegetable or olive oil, for drizzling
- 4 ounces smoky good quality bacon, chopped
- 2 pounds beef top round, cut into bite-size chunks
- Kosher salt and freshly ground black pepper
- 2 medium onions, finely chopped
- 4 large cloves garlic, finely chopped or grated
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- About 2 teaspoons unsweetened cocoa
- About 1/2 teaspoon ground cinnamon
- About 1/2 teaspoon ground cloves
- 1 (12-ounce) bottle Mexican-style lager beer (recommended: Negra Modelo)
- 1 (14-ounce) can whole, diced or crushed fire-roasted tomatoes
- 1 tablespoon honey
- Juice of 1 lime
- Sour cream
- Fresh cilantro leaves
- Warm or charred tortillas or rice
- Black beans
Preheat the oven to 275 degrees F.
Stem and seed the chiles and place in a pot with beef stock over high heat. Bring to a boil, then reduce the heat and simmer gently to reconstitute. Cook's Note: Use a little water to supplement if stock alone will not cover peppers.
Heat a large Dutch oven with a drizzle of oil over medium-high heat, and add the bacon to the pan and stir until crisp. Remove with a slotted spoon. Pat the meat dry, season with a little salt and lots of black pepper, then add to the bacon drippings and brown evenly to caramelize the meat. Brown the meat in 2 batches if necessary in order not to crowd the pan. Remove the meat and add another drizzle of oil, if necessary. Add the onions, and garlic and soften a few minutes. Stir in the cumin, coriander, cocoa, cinnamon, and cloves, and stir to toast the spices and combine. Deglaze the pan with beer and evaporate.
In a food processor, puree the softened peppers and stock with tomatoes. Pour into the pot, slide the browned meat and bacon back in, and drizzle in the honey. Cover the pot and transfer to the oven for 2 1/2 hours or until the meat falls apart with a fork. Cool and store for a make-ahead meal. Reheat over medium heat and add the lime juice just before serving.
Garnish with sour cream and fresh cilantro leaves, and serve with tortillas or rice and warm black beans.
Thursday, April 7, 2011
Garganelli with Asparagus and Pecorino Cheese
- 8 ounces uncooked garganelli pasta
- 1 tablespoon kosher salt
- 2 tablespoons olive oil
- 2 1/2 cups (1-inch) slices asparagus (about 1 pound)
- 1 cup fat-free, lower-sodium chicken broth
- 1 tablespoon grated lemon rind
- 1 garlic clove, minced
- 1/4 cup (1 ounce) grated fresh pecorino Romano cheese
- 1/2 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons shaved fresh pecorino Romano cheese
Heat a large skillet over medium-high heat. Add oil to pan, swirling to coat. Add asparagus to pan; cook 3 minutes or until crisp-tender, stirring occasionally. Remove from pan; keep warm. Add broth, lemon rind, and garlic to pan; cook until liquid is reduced to 1/2 cup (about 6 minutes). Return asparagus to pan. Add pasta, grated cheese, salt, and pepper; toss well. Place about 1 1/4 cups pasta mixture in each of 4 shallow bowls; top each serving with 1 1/2 teaspoons shaved cheese.
Stir-Fried Rice Noodles with Beef and Spinach
- 6 ounces uncooked wide rice sticks (rice-flour noodles)
- 1 tablespoon canola oil
- 1 cup thinly sliced green onions
- 2/3 pound top sirloin steak, cut into thin strips
- 2 cups sliced shiitake mushroom caps
- 2 garlic cloves, finely minced
- 1 (6-ounce) bag washed baby spinach
- 2 tablespoons rice vinegar
- 1 tablespoon fresh lime juice
- 3 tablespoons lower-sodium soy sauce
- 2 teaspoons grated peeled fresh ginger
- 2 teaspoons Sriracha (hot chile sauce)
- 1 tablespoon dark sesame oil
- 1/4 teaspoon salt
- 2 teaspoons sesame seeds, toasted
Heat a large skillet or wok over high heat. Add canola oil to pan; swirl to coat. Add onions and steak; stir-fry 1 minute. Add mushrooms and garlic; stir-fry 1 minute. Add spinach; stir-fry 1 minute or until greens wilt.
Combine rice vinegar and the next 4 ingredients (through Sriracha) in a small bowl, stirring with a whisk. Add vinegar mixture to steak mixture; cook 30 seconds, stirring constantly. Stir in noodles, sesame oil, and salt; cook for 1 minute or until noodles are thoroughly heated, tossing to combine. Sprinkle with sesame seeds.
Monday, April 4, 2011
Herb and Goat Cheese-Stuffed Chicken Breasts with Spinach
- 1/4 cup panko (Japanese breadcrumbs)
- 2 tablespoons chopped fresh basil
- 2 tablespoons chopped fresh flat-leaf parsley
- 1 (4-ounce) package goat cheese
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/2 teaspoon kosher salt, divided
- 4 teaspoons olive oil, divided
- 1/4 teaspoon crushed red pepper
- 1 (10-ounce) package fresh spinach
- Lemon wedges (optional)
Preheat broiler to high.
Combine first 4 ingredients in a small bowl. Cut a horizontal slit through thickest portion of each breast half to form a pocket. Stuff 2 tablespoons cheese mixture into each pocket; close opening with a wooden pick. Sprinkle chicken with 1/4 teaspoon salt.
Heat a large nonstick skillet over medium-high heat; add 1 tablespoon olive oil to pan. Add chicken to pan, and cook for 2 minutes on 1 side or until browned. Arrange chicken on a baking sheet (browned side up); broil for 8 minutes or until done.
Heat skillet over medium-high heat. Add remaining 1 teaspoon oil, red pepper, and spinach; cook for 2 minutes or until spinach wilts. Stir in the remaining 1/4 teaspoon salt.
Friday, April 1, 2011
Chipotle Pork Tacos
- 1 (1-pound) pork tenderloin, trimmed
- 1 1/2 teaspoons finely grated lime rind
- 1 tablespoon fresh lime juice
- 2 teaspoons minced fresh oregano
- 1 teaspoon brown sugar
- 2 teaspoons chopped chipotle chile in adobo sauce
- 2 teaspoons bottled minced garlic
- 1/4 teaspoon salt
- Cooking spray
- 1 cup thinly sliced shallots
- 2 teaspoons olive oil
- 8 (6-inch) corn tortillas
- 1/4 cup reduced-fat sour cream
- Chopped cilantro (optional)
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shallots to pan; sauté for 4 minutes or until tender. Place shallots in a large bowl. Add oil to pan. Add pork; sauté for 3 minutes or until no longer pink. Add pork to shallots.
Warm tortillas according to the package directions. Spoon 1/3 cup pork mixture onto each tortilla, and top each tortilla with 1 1/2 teaspoons sour cream and cilantro. Fold in half.