Baked Spiced Chicken & Rice

Ingredients:

• 1.5 cups white long grain rice (use basmati if you can, washed)
• 1 TBS grapeseed oil
• 2 chicken breasts (cut in half) or 3-6 chicken thighs (skin on)
• 2.5 cups chicken stock, heated till hot
• 1/2 cup frozen peas (or more to your liking)
• 2 cloves garlic, minced
• small sweet or yellow onion, chopped
• 1 tsp turmeric
• 1 tsp curry powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp cinnamon
• 1/2 tsp cumin
• 1/4 tsp cayenne pepper (optional)

Mix all the spices together in a small bowl, and preheat oven to 350.

Take half the spice mixture and rub over the chicken. Add the oil to a skillet, and heat to medium – high heat.  Brown the chicken on both sides, brown in batches to make sure not to overcrowd the pan.  Remove the chicken and keep warm.

Add the onion and garlic, cook until onion is soft, be careful not to burn the garlic, lower the heat to medium if it begins to burn.  Add the remaining spice mix, stir and cook for 30 seconds.  Add the rice and mix for 1 minute. Make sure the rice is fully coated with the spices. Add the peas and saute for another 1-2 minutes. Transfer to a casserole dish or if using a dutch oven, remove from heat and add the browned chicken on top.

Pour in the warmed 2.5 cups of chicken stock.  Wrap tightly with aluminum foil, or cover with lid to dutch oven and make for 45 minutes.

When you remove the lid, the steam will be hot so be careful!  Enjoy!

**Adapted from http://delishar.com/2013/08/baked-spiced-chicken-rice.html

I love this recipe because even in winter months, it brings a touch of color and summer to my plate!  I like to combine the oven roasted taste of the broccoli and asparagus with the garlic and olive oil sauteed vegetables.   This dish is a quick meal, but recommend chopping the vegetables in advance of starting your cooking.  This way you can saute vegetables, cook pasta and roast broccoli at the same time so everything comes out at once!

INGREDIENTS

• 2 cups  broccoli rinsed, cut into 1 1/2 to 2 inch pieces
• Spices: Garlic, pepper, salt to taste
• 1 bunch of asparagus, stems removed
• 1 zucchini, cut into circles, 1/2 inch thick
• 1 squash, cut into circles, 1/2 inch thick
• 2 Tbsp olive oil or grapeseed oil
• Mushrooms (optional)
• 1 medium sized red pepper
• 1/4 to 1/2 teaspoon red pepper flakes (depending on how spicy you like things)
• 1 large clove garlic, chopped (about 1 to 2 teaspoons chopped)
• 2 ounces sun dried tomatoes,  roughly chopped
• 8 ounces penne pasta (or other favorite short pasta)
• 1/2 ounce freshly grated Parmesan cheese
• More salt
• Freshly ground black pepper
• Pine Nuts

Preheat oven to 400 and bring large pot of water to a boil, for the pasta.  In an oven proof dish, line with tin foil, and place cut up pieces of broccoli in the dish.  Drizzle grapeseed oil, garlic, red pepper flakes, pepper and salt. Once the oven is preheated,  bake for 15 minutes.  About the same time the water should come to a boil;  add pinch of salt (let it dissolve) then add penne pasta. Once the water begins to boil again, cook for about 10 minutes or until pasta is el dente.

Once the pasta is in the water, heat 2 tablespoons of oil in a large sauté pan on medium to medium high heat. Add the chopped garlic and the red chile flakes. Cook until the garlic just begins to brown at the edges (about 2 minutes). Then add zucchini, squash, mushrooms and any other desired vegetables to the pan.  Toss to coat with the olive oil, chile flakes, and garlic. Sprinkle with salt.

**I have sauteed or oven roasted the asparagus and red pepper , choose whichever option your taste buds prefer!

Cook the vegetables for about 5 minutes, until just tender. Stir in the chopped sun dried tomatoes, cook for another 5 minutes. When the pasta is done, drain it and add it to the vegetables. Sprinkle everything with black pepper and the grated Parmesan cheese. Toss to combine.

Serve immediately.

Recipe adapted from: http://www.simplyrecipes.com/recipes/broccoli_rabe_with_pasta_and_sun_dried_tomatoes/

I love chicken parm, but have found it difficult to find a recipe that isn’t loaded with calories.  I love this version because it still has the crunchy outside layer and still uses pasta and tomato sauce.  I also recommended the panko bread crumbus versus the regular and def add the fresh basil at the end!

I also reduce the amount of pasta I eat and make extra vegetables.  I have found sauted spinach goes great with this recipe!

One aspect that is extremely important for this receipe is to buy chicken cutlets and ensure they are 1/2 (no more than an inch) thick.  It allows you to cook the chicken more quickly without burning the breadcrumbs.  Also, make sure to add the tomato sauce at the end so the chicken breasts do not come out soggy.  Enjoy!

Recipe adapted from: http://www.popsugar.com/fitness/Healthy-Chicken-Parmesan-35470755

Ingredients
1/2 cup all-purpose flour
1 tablespoon Essence, recipe follows
2 (6 to 8-ounce) boneless, skinless chicken breasts, cut in halves and pounded thin
1 tablespoon olive oil
4 tablespoons butter
3 cups sliced mushrooms (cremini, oyster, shiitake)
3/4 cup Marsala
1 cup chicken stock
Salt and freshly ground black pepper
Chopped chives, for garnish
Essence (Emeril’s Creole Seasoning):
2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried leaf oregano
1 tablespoon dried thyme

Directions
Pound the chicken breasts to 1 inch thick.  Combine the flour and Essence in a bowl and stir to combine thoroughly. Quickly dredge the chicken breast halves in the seasoned flour mixture, shaking to remove any excess flour.

Heat the oil in a large skillet over medium-high heat until very hot but not smoking. Add 1 tablespoon of the butter and cook the chicken breasts until golden brown on both sides, about 3-5 minutes per side. Transfer to a plate and set aside. Add 1 tablespoon of the remaining butter to the pan and add the mushrooms. Cook, stirring frequently, until mushrooms are golden brown around the edges and have given off their liquid. Add the Marsala wine and bring to a boil, scraping to remove any browned bits from the bottom of the pan. When the wine has reduced by half, add the chicken stock and cook for 3 minutes, or until the sauce has thickened slightly. Lower the heat to medium and return the chicken breasts to the pan and continue to cook until they are cooked through and the sauce has thickened, about 5 to 6 minutes. Swirl in the remaining 2 tablespoons of butter, add salt and pepper, to taste. Garnish with chopped chives and serve immediately

Adapted from: http://www.foodnetwork.com/recipes/emeril-lagasse/chicken-marsala-recipe.html?oc=linkback

• 1 12 ounce box  fettuccine
• 1 cup frozen peas, thawed
• 2 tablespoons unsalted butter
• 2 tablespoons all-purpose flour
• 2 cups half-and-half
• 3/4 teaspoon salt
• 1/4 teaspoon ground nutmeg
• 1 pound grass-fed sirloin steak (about 3/4 inch thick)
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1/2 cup shredded Parmesan cheese

  – Parsley (optional)
• Directions:
  1. Bring a large pot of lightly salted water to boil over high heat. Cook pasta following package directions, 11 to 12 minutes. Add peas during last 1 minute of cook time. Drain and return to pasta pot.

  2. While pasta is cooking, begin sauce prep.  Melt butter in saucepan over medium heat. Whisk in flour, then slowly whisk in half-and-half. Season with 1/2 teaspoon of the salt and 1/8 teaspoon of the nutmeg. Bring just to boiling, stirring frequently, 8 minutes.

  3. While the sauce cooks, season sirloin with remaining 1/4 teaspoon salt, 1/8 teaspoon nutmeg and 1/4 teaspoon pepper. Heat oil in a large nonstick skillet over medium-high heat. Add steak and cook 3-5 minutes.

  4. Remove sauce from heat; whisk in Parmesan. Turn steak and cook another 3 minutes or until desired doneness. Pour sauce over pasta; toss to combine. Transfer to a bowl. Slice steak; fan over fettuccine and top with parsley as a garnish.
• To reduce calories: test using 2% milk but the sauce will not be as creamy.  Also, limit the spoonfuls or pasta and sauce and substitute an extra helping of pasta with vegetables.  Recommend limiting pasta intake to 1 cup and sirloin to 4-6 oz.

• Recipe adapted from:

  http://www.recipe.com/sirloin-over-fettuccine-alfredo/

Let me start this post off by saying I am not by any means a fan of fish.  Until recently, I avoided any type of fish like the plague.  However, in an effort to incorporate healthier options into my diet, I started to learn more about specific fish, starting with salmon.  It took me a few recipes to find one that I really liked, but this by far is my favorite.  I also have started buying the Icelandic salmon at Whole Foods which has a more mild taste compared with the Atlantic Salmon.  They also more recently dropped the price to $12.99 pound.

First aspect I had to learn is how do I even buy/ask for salmon?  When I go to the counter, I have learned its better to have them cut the specific portion you want versus taking the pre-cut options.  The fish always seems more fresh when going this route.  Thus, I use the following steps:

1. Ask for (2) 4oz pieces of fish, with the skin removed.
2. I also specify when they weigh the fish, it will be 5oz with the skin
3. Then I ask for the fish to be similar in size and thickness to ensure they cook the same.  4oz is about 1/3 pound for comparison.  4oz is also the recommended serving size from my nutritionist.
4. Often the person working the counter will ask if there is a specific piece I want, I just request the non “pre-cut” options.  The lighter color versus deep read seems to be my preference as well.
5. I also only buy fish when I am going to use it that day to ensure it is as fresh as possible.

**Pre-cut options you see on far right, which tend to be the atlantic salmon options at Whole Foods and generally 6oz – 8oz.  All of the above Icelandic salmon look fresh and not too red in color for my preference.

Ingredients:
(2) 4oz pieces salmon, skin removed
Aluminum foil, to make clean up easier
1 large garlic cloves, minced (or used dried garlic)                                                       1 Tbsp ginger root, chopped (you can omit this)
3 Tbsp soy sauce or Worcestershire sauce (use up to 1/4 cup, which is 4 Tbsp)
1 Tbsp Chile sauce (I love the below brand!)
http://organicvillefoods.com/products/condiments/organic-chili-sauce/
1 lime, juiced (Start with 1/2 lime and add based on taste)
1 lime, zested (same lime as above, just zest the skin first)
1 Tbsp brown sugar
3 green onions, chopped (these are optional, but I really loved them!)

**I also sprinkle up to 1 tsp paprika on the salmon as part of the rub

Optional: Red peppers to place on top
**I generally serve this with either sweet potatoes and roasted broccoli or substitute potatoes for Couscous or rice.  I have also served with spinach cooked with chorizo and onions.  (I will add a link for this recipe too!)

Since this is a light meal, feel free to serve with a desert of fruit or add an extra vegetable.

Directions:

1. Preheat oven to either 425 or turn broiler on your oven.

2. Place the salmon on aluminum foil in a shallow (oven proof) baking sheet.

3. In a small bowl, combine soy sauce, chile sauce, ginger (optional) and garlic.  Mix in lime juice, lime zest, and brown sugar.  Brush over both sides of salmon.  If needed, add more chile sauce to marinade.  To ensure a nice sear on the salmon, I do not cover with aluminum foil.  Only cover if you use a grill. Before putting into the oven, cut up the red peppers into strips and add on top of the salmon.

4. Bake either 425 for 20 minutes or broil for 10-13 minutes.  Salmon is done when it begins to flake on the sides.  Let sit for 2-3 minutes, serve and pour any extra juices from the foil on top of the fish.  Serve with rice and vegetables.

Danny taste tested and approved! 🙂

If I don’t have all the ingredients on hand, I make sure I at least have chile sauce, paprika, worcestershire sauce, garlic, salt and pepper for a quick, 15 minute meal.

One of my favorite, simple, recipes I make about once a month for a quick and easy weeknight dinner!  I have added additional notes below regarding cooking chicken in the skillet to ensure you get a golden brown sear.  I also cook the chicken, covered for longer than the original recipe when using thicker chicken breasts.

Ingredients:
1 Tbsp grape seed oil
1/2 medium sweet or yellow onion, chopped
2 large garlic cloves, minced (or used dried garlic)
4 skinless, boneless chicken breast halves
2-3 cups of chicken broth or stock
1/2 tsp dried rosemary
1 fresh rosemary stem (optional)
1/4 tsp dried thyme
1 large sweet potato. cut into 1/2 inch pieces
2 cups fresh, whole green beans
4-5 carrots, peeled

Heat oil in a dutch oven over medium heat.  Add the onion and cook until softened and lightly brown.  While the onion is cooking, pound chicken with a mallet to ensure all chicken breasts are of even thickness.  If one chicken is slightly thicker, start cooking this one 2-3 minutes before the others.  Quick Tip:  I often cut off the tender and cook separately to help evenly cook the meat.  Add salt & pepper to taste and sprinkle dried garlic on each side of the breasts.  Make sure the skillet is hot before adding to the pan.

Tip: If you have limited space in your dutch oven, you can cut the breasts in half before you begin searing.

Important Note: The chicken should only be flipped once, there are two ways I can tell when chicken breasts are ready to be flipped:  First, the chicken will begin to cook through and you will see the white, cooked color begin to appear around the edges of the chicken on the uncooked side.  Second, the chicken breasts will stick to the pan while the meat sears, creating the golden brown color.  Once I begin to see the white along the edges I will “nudge” the meat to see if it still sticking to the pan.  Once the meat moves easily in the pan, I prefer to use a spoon (thongs can tear the chicken) or a spatula to flip the meat.  As a rule of thumb I generally cook each side 5-7 minutes depending on thickness.

Tip for Softer Vegetables:  While I am searing the chicken, I bring water to a boil and pre-cook first the carrots and then also the green beans.  The sweet potatoes I prefer to not overcook as they will begin to fall apart.  This can shorten your overall cooking time and help ensure the chicken isn’t overcooked.

Remove chicken and set aside.  If vegetables were pre-cooked, drain water, do not rinse. Increase the heat to high for the dutch oven and stir in broth (I start with 2 cups, but add more if needed), garlic, rosemary, thyme, potatoes, carrots and green beans.  When using fresh rosemary and thyme, remove from the stems and mince/chop.  Heat until the liquid begins to boil and cook 5-7 minutes.   Tip: To fit the breasts back in the pan with the vegetables, I cut them in half.  This will have the juices run out so if possible cut in half when you begin searing for best results.  Last step: Add the chicken breasts back to the dutch oven, cover and reduce heat to low.  Cook for an additional 15-20 minutes until chicken is cooked through and potatoes are tender.

Serve immediately and add any additional seasonings.  I have added additional Italian seasoning at the end if I used the rosemary and thyme sparingly.   Enjoy!

Recipe inspired from Swanson Chicken Broth: http://swanson.campbellskitchen.com/recipe/golden-chicken-autumn-vegetables/