From 1000 Lowfat Recipes by Terry Blonder Golson 1997
The marinade itself can stay for weeks, as long as it hasn't been in contact with raw chicken
Ingredients:
1/2 cup maple syrup
1/3 cup apple cider vinegar
1/4 cup water
3 Tbsp Dijon mustard
1/2 tsp Kosher salt
1 Tbsp vegetable oil
2 pounds skinless, boneless chicken breast
Directions:
1) In a small saucepan combine the maple syrup, vinegar, water, mustard and salt. Bring to a boil, immediately reduce to a simmer, and cook for 15 minutes. Remove from the heat and whisk in the oil. Cool to room temperature
2) Cut the chicken into pieces weighing about 4 oz each. Put them in a shallow dish or sealable plastic bag and coat with enough sauce to cover. Let the chicken marinate for 30 minutes or up to 2 hours. Turn several times.
3) Preheat and prepare the grill. Grill the chicken for 4 minutes, then brush with the marinade, turn and continue to cook until done, about 5-8 minutes longer. Although the dark grill marks look and taste wonderful, this recipe can also be broiled. Cook the chicken about 6 inches from the heat source, basting and turning once.
Saturday, July 15, 2017
Aloo gobi
From Great Curries by Manisha Kanani 1997
We had a wonderful version of aloo gobi at our favorite local Indian restaurant - Kadhai - in Bethesda last week. At about the same time, I was looking through my cookbooks to see what I could give away. As you could imagine, I have collected more cookbooks over the years than I could ever use. That's in addition to stacks of recipes from newspapers and magazines, lady docs blog and so many others in 'recipe' files online.
I saw this recipe as I was skimming through and decided to try it.
Ingredients:
1 pound potatoes, cut into 1-inch chunks (classically with white potatoes, but you can try sweets)
2 Tbsp oil
1 tsp cumin seeds
1 green chili, finely chopped
1 pound cauliflower, broken into florets
1 tsp ground coriander
1 tsp ground cumin
1/4 tsp cayenne pepper
1/2 tsp ground turmeric
1/2 tsp salt
chopped cilantro to garnish
serving suggestion: with tomato and onion salad
Directions:
1) Parboil the potatoes in a large saucepan of boiling water for 10 minutes. Drain well and set aside.
2) Heat the oil in a large frying pan and fry the cumin seeds for 2 minutes until they begin to sputter. Add the chili and fry for another minute
3) Add the cauliflower florets and fry, stirring, for 5 minutes
4) Add the potatoes and the ground spices and salt and cook for another 7-10 minutes, or until both the vegetables are tender. Garnish with cilantro and serve with tomato and onion salad, if available
We had a wonderful version of aloo gobi at our favorite local Indian restaurant - Kadhai - in Bethesda last week. At about the same time, I was looking through my cookbooks to see what I could give away. As you could imagine, I have collected more cookbooks over the years than I could ever use. That's in addition to stacks of recipes from newspapers and magazines, lady docs blog and so many others in 'recipe' files online.
I saw this recipe as I was skimming through and decided to try it.
Ingredients:
1 pound potatoes, cut into 1-inch chunks (classically with white potatoes, but you can try sweets)
2 Tbsp oil
1 tsp cumin seeds
1 green chili, finely chopped
1 pound cauliflower, broken into florets
1 tsp ground coriander
1 tsp ground cumin
1/4 tsp cayenne pepper
1/2 tsp ground turmeric
1/2 tsp salt
chopped cilantro to garnish
serving suggestion: with tomato and onion salad
Directions:
1) Parboil the potatoes in a large saucepan of boiling water for 10 minutes. Drain well and set aside.
2) Heat the oil in a large frying pan and fry the cumin seeds for 2 minutes until they begin to sputter. Add the chili and fry for another minute
3) Add the cauliflower florets and fry, stirring, for 5 minutes
4) Add the potatoes and the ground spices and salt and cook for another 7-10 minutes, or until both the vegetables are tender. Garnish with cilantro and serve with tomato and onion salad, if available
Slow cooker aloo gobi with tomatoes
I'm on a new kick to avoid wasting any food. In the past, some part of my produce could be found languishing in the corners of my refrigerator bins. In the quest to use these up, I've turned to stir fries and slow cooker meals. In some cases, I use oil, vinegar, soy and maybe date syrup for added taste, or some other favorite combination. In this case, it's a combination of Indian spices.
In my quest to have a variety of simple weekday meals, I tried to make aloo gobi - a classic cauliflower and potato dish in the slow cooker. I wanted to use up everything I had in the fridge - so this is how I prepared it, but many variations are possible. I had sweet potatoes on hand, so used these instead of white potatoes, which is good healthy alternative. The ingredients looked so dry in the slow cooker, I added a large can of diced fire-roasted tomatoes.
Great dish - and plenty of it! Hopefully it freezes well, because that's what I did with the leftovers after about 3 meals/side dishes worth of it. An added bonus is that it includes turmeric, a spice that is rich in anti-oxidants. To add protein for a complete meal, add chick peas and/or top with pumpkin or sunflower seeds.
Ingredients:
1 head of cauliflower, broken into florets
2 sweet potatoes, cut into bite-sized chunks
1 28-oz can of diced fire-roasted tomatoes
2 shallots
1/2 onion (yellow, red or mixed)
1 very small jalapeño
1 Tbsp cumin seeds
1 Tbsp ground coriander
1 tsp ground cumin
1/2 tsp cayenne
1 1/2 tsp turmeric
1 1/4 tsp salt
Chopped cilantro to top, optional
Directions:
1) Put all ingredients in the slow cooker on low for 6 hours. Enjoy!
In my quest to have a variety of simple weekday meals, I tried to make aloo gobi - a classic cauliflower and potato dish in the slow cooker. I wanted to use up everything I had in the fridge - so this is how I prepared it, but many variations are possible. I had sweet potatoes on hand, so used these instead of white potatoes, which is good healthy alternative. The ingredients looked so dry in the slow cooker, I added a large can of diced fire-roasted tomatoes.
Great dish - and plenty of it! Hopefully it freezes well, because that's what I did with the leftovers after about 3 meals/side dishes worth of it. An added bonus is that it includes turmeric, a spice that is rich in anti-oxidants. To add protein for a complete meal, add chick peas and/or top with pumpkin or sunflower seeds.
Ingredients:
1 head of cauliflower, broken into florets
2 sweet potatoes, cut into bite-sized chunks
1 28-oz can of diced fire-roasted tomatoes
2 shallots
1/2 onion (yellow, red or mixed)
1 very small jalapeño
1 Tbsp cumin seeds
1 Tbsp ground coriander
1 tsp ground cumin
1/2 tsp cayenne
1 1/2 tsp turmeric
1 1/4 tsp salt
Chopped cilantro to top, optional
Directions:
1) Put all ingredients in the slow cooker on low for 6 hours. Enjoy!
Sunday, July 9, 2017
Green Pea Dip
This is a lower fat version of guacamole - and it's bright green, so won't be easily confused with it. I needed an excuse to use the herbs and chile pepper from our garden, and the scallions that were on their last leg in the fridge. Perfect recipe for all that.
This is different than the other pea dip recipe. I prefer the other, but this is a good alternative.
Juice of a lime (plus more)
1/2 fresh green chile pepper, seeded and finely chopped - added 1/8 tsp cayenne also
2 Tbsp fresh parsley (I used mint and oregano)
1 Tbsp fresh cilantro
1.5 cups frozen peas
5 scallions, chopped
Directions:
Puree in a food processor, refrigerate, eat -- easy, right?!
Photo : green pea dip 7/9/2017
This is different than the other pea dip recipe. I prefer the other, but this is a good alternative.
Juice of a lime (plus more)
1/2 fresh green chile pepper, seeded and finely chopped - added 1/8 tsp cayenne also
2 Tbsp fresh parsley (I used mint and oregano)
1 Tbsp fresh cilantro
1.5 cups frozen peas
5 scallions, chopped
Directions:
Puree in a food processor, refrigerate, eat -- easy, right?!
Photo : green pea dip 7/9/2017
Tuesday, July 4, 2017
Pistachio hummus and eggplant; and baba ghanouj
https://www.washingtonpost.com/lifestyle/food/for-this-grilled-eggplant-dish-the-hummus-is-nutty/2017/06/28/505a9fc0-5b79-11e7-a9f6-7c3296387341_story.html?utm_term=.95572d5f21a7
There are 2 separate recipes here - pistachio hummus and a simple baba ghanouj recipe.
Grilled Eggplant on Pistachio “Hummus”
6 servings
This spin on hummus is made with pistachios and edamame instead of chickpeas, and the switch gives it a nutty flavor and fresh green color.
The eggplant can be cooked on a grill as well.
MAKE AHEAD: The hummus can be refrigerated for up to 3 days.
From nutritionist and cookbook author Ellie Krieger.
Ingredients
For the hummus
1 cup shelled, unsalted pistachios, lightly toasted (see NOTE)
1 cup frozen/defrosted shelled edamame
2 tablespoons fresh lemon juice
2 tablespoons fresh flat-leaf parsley leaves
1 clove garlic, minced
½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon salt
¾ cup water
2 tablespoons extra-virgin olive oil
For the eggplant
3 Japanese or Chinese eggplants (about 1 pound)
3 tablespoons extra-virgin olive oil
¼ teaspoon Spanish smoked paprika (pimenton)
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
1 pint grape or cherry tomatoes, each cut into quarters
¼ cup shelled unsalted pistachios, lightly toasted and coarsely chopped (see (NOTE)
2 tablespoons fresh flat-leaf parsley leaves
Steps
For the hummus: Combine the pistachios, edamame, lemon juice, parsley, garlic, cumin, coriander, salt and water in a food processor; pulse until finely chopped, stopping to scrape down the sides of the work bowl, as needed. With the motor running, drizzle in the oil. The yield is about 2 cups.
For the eggplant: Preheat a grill pan over medium-high heat. Trim the ends of the eggplants, then cut each eggplant in half lengthwise. Use 1 tablespoon of the oil to brush both sides, then season the cut sides with the paprika, salt and pepper. Cook until softened and grill marks have formed, 3 to 4 minutes per side. Allow to cool slightly, or to room temperature, then cut each piece of eggplant in half crosswise.
To serve, spoon about ⅓ cup of the pistachio hummus onto each plate. Top each portion with two pieces of eggplant and some tomato. Drizzle with 1 teaspoon of the remaining oil, then sprinkle with chopped pistachios and parsley leaves.
NOTE: Toast the pistachios in a small, dry skillet over medium-low heat for a few minutes, until fragrant and lightly browned, shaking the pan to avoid scorching. Let cool completely before using.
Nutrition | Per serving: 300 calories, 9 g protein, 16 g carbohydrates, 24 g fat, 3 g saturated fat, 0 mg cholesterol, 300 mg sodium, 7 g dietary fiber, 7 g sugar
This is a separate baba ghanouj recipe from 11/30/2016 by Ellie Krieger that looks simple and delicious
This dip offers much the same appeal as hummus; it’s rich and creamy, with sumptuously earthy Middle Eastern flavors, and it is made with plant-based ingredients.
Make Ahead: The dip can be refrigerated a day in advance.
SERVINGS:
Tested size: 4 servings; makes about 1 1/3 cups
INGREDIENTS
1 large or two small eggplants (about 1 1/4 pounds total)
1 clove garlic, minced
1/2 teaspoon kosher salt
3 tablespoons tahini (sesame seed paste)
2 tablespoons fresh lemon juice
2 tablespoons finely chopped fresh parsley
DIRECTIONS
Preheat the oven to 450 degrees.
Place the eggplant(s) directly on the grates of the burner of a gas stove or on a preheated grill or grill pan; cook over high heat, turning several times with tongs, until the skin is charred and blistered all around, about 10 minutes total.
Transfer to a baking sheet. Roast (middle rack) until the eggplant is completely softened and collapsed, about 20 minutes. Let it cool, then cut it in half lengthwise and use a spoon to scoop the eggplant's flesh out of the skin. Discard the skin. (Use a knife to help separate them, as needed. It is okay if some charred bits remain.) Place the scooped eggplant in a food processor and pulse until it is broken down but not completely smooth.
Meanwhile, place the minced garlic in a small mound on a cutting board and sprinkle it with the salt. Use the flat side of a chef’s knife to work the garlic and salt together to form a paste.
Transfer the eggplant to a serving bowl. Stir in the garlic-salt paste, tahini, lemon juice and parsley until well incorporated.
There are 2 separate recipes here - pistachio hummus and a simple baba ghanouj recipe.
Grilled Eggplant on Pistachio “Hummus”
6 servings
This spin on hummus is made with pistachios and edamame instead of chickpeas, and the switch gives it a nutty flavor and fresh green color.
The eggplant can be cooked on a grill as well.
MAKE AHEAD: The hummus can be refrigerated for up to 3 days.
From nutritionist and cookbook author Ellie Krieger.
Ingredients
For the hummus
1 cup shelled, unsalted pistachios, lightly toasted (see NOTE)
1 cup frozen/defrosted shelled edamame
2 tablespoons fresh lemon juice
2 tablespoons fresh flat-leaf parsley leaves
1 clove garlic, minced
½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon salt
¾ cup water
2 tablespoons extra-virgin olive oil
For the eggplant
3 Japanese or Chinese eggplants (about 1 pound)
3 tablespoons extra-virgin olive oil
¼ teaspoon Spanish smoked paprika (pimenton)
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
1 pint grape or cherry tomatoes, each cut into quarters
¼ cup shelled unsalted pistachios, lightly toasted and coarsely chopped (see (NOTE)
2 tablespoons fresh flat-leaf parsley leaves
Steps
For the hummus: Combine the pistachios, edamame, lemon juice, parsley, garlic, cumin, coriander, salt and water in a food processor; pulse until finely chopped, stopping to scrape down the sides of the work bowl, as needed. With the motor running, drizzle in the oil. The yield is about 2 cups.
For the eggplant: Preheat a grill pan over medium-high heat. Trim the ends of the eggplants, then cut each eggplant in half lengthwise. Use 1 tablespoon of the oil to brush both sides, then season the cut sides with the paprika, salt and pepper. Cook until softened and grill marks have formed, 3 to 4 minutes per side. Allow to cool slightly, or to room temperature, then cut each piece of eggplant in half crosswise.
To serve, spoon about ⅓ cup of the pistachio hummus onto each plate. Top each portion with two pieces of eggplant and some tomato. Drizzle with 1 teaspoon of the remaining oil, then sprinkle with chopped pistachios and parsley leaves.
NOTE: Toast the pistachios in a small, dry skillet over medium-low heat for a few minutes, until fragrant and lightly browned, shaking the pan to avoid scorching. Let cool completely before using.
Nutrition | Per serving: 300 calories, 9 g protein, 16 g carbohydrates, 24 g fat, 3 g saturated fat, 0 mg cholesterol, 300 mg sodium, 7 g dietary fiber, 7 g sugar
This is a separate baba ghanouj recipe from 11/30/2016 by Ellie Krieger that looks simple and delicious
This dip offers much the same appeal as hummus; it’s rich and creamy, with sumptuously earthy Middle Eastern flavors, and it is made with plant-based ingredients.
Make Ahead: The dip can be refrigerated a day in advance.
SERVINGS:
Tested size: 4 servings; makes about 1 1/3 cups
INGREDIENTS
1 large or two small eggplants (about 1 1/4 pounds total)
1 clove garlic, minced
1/2 teaspoon kosher salt
3 tablespoons tahini (sesame seed paste)
2 tablespoons fresh lemon juice
2 tablespoons finely chopped fresh parsley
DIRECTIONS
Preheat the oven to 450 degrees.
Place the eggplant(s) directly on the grates of the burner of a gas stove or on a preheated grill or grill pan; cook over high heat, turning several times with tongs, until the skin is charred and blistered all around, about 10 minutes total.
Transfer to a baking sheet. Roast (middle rack) until the eggplant is completely softened and collapsed, about 20 minutes. Let it cool, then cut it in half lengthwise and use a spoon to scoop the eggplant's flesh out of the skin. Discard the skin. (Use a knife to help separate them, as needed. It is okay if some charred bits remain.) Place the scooped eggplant in a food processor and pulse until it is broken down but not completely smooth.
Meanwhile, place the minced garlic in a small mound on a cutting board and sprinkle it with the salt. Use the flat side of a chef’s knife to work the garlic and salt together to form a paste.
Transfer the eggplant to a serving bowl. Stir in the garlic-salt paste, tahini, lemon juice and parsley until well incorporated.
Peking Portobellos
https://www.washingtonpost.com/recipes/peking-portobellos/15631/?utm_term=.17a1b1f084c7
Necessity is the mother of invention. I didn't have enough hoisin sauce at the time I prepared this dish, so I used only 1 Tbsp each of hoisin, date syrup and molasses, which was enough for 6 mushrooms or chicken breasts, prepared in the same pan. Each tablespoon of hoisin has 490 mg of sodium and 3 grams of sugar, while the date syrup has only 10 mg of sodium but13 grams of sugar, and the molasses, similarly, has 20 mg of sodium and 14 grams of sugar. So, as we say, pick your poison. By combining the different ingredients, you minimize either the salt or the sugar compared to any one of the components.
In any case, the sauce was excellent, especially after the reduction. If only portobellos are used, without chicken, this would be a low protein main dish, so it would be good to combine with edamames, a protein pasta, or lentils or beans.
From the Post:
These are caramelized and meaty-tasting, with a terrific sauce we're already thinking of using with other dishes as well.
You’ll need a roasting rack.
Make Ahead: The sauce can be made and refrigerated a day in advance.
INGREDIENTS:
FOR THE MUSHROOMS
6 medium-size portobello mushroom caps (gills removed)
Sliced scallions, for garnish
FOR THE SAUCE
1/2 cup hoisin sauce (see headnote)
2 tablespoons plain rice vinegar
2 tablespoons Sriracha
1 tablespoon toasted sesame oil
1 tablespoon peeled, finely grated fresh ginger root (from a 2-inch piece)
1 tablespoon finely grated orange zest (from 1 large orange)
2 tablespoons light brown sugar
1/4 teaspoon Chinese five-spice powder
DIRECTIONS:
1) For the mushrooms: Preheat the oven to 425 degrees. Place a flat wire roasting rack inside a rimmed baking sheet. Arrange the portobello caps, gill sides down, on the rack. Roast for 12 minutes or until they have released moisture.
2) Meanwhile, make the sauce: Whisk together the hoisin sauce, vinegar, Sriracha, toasted sesame oil, ginger, orange zest, brown sugar and five-spice powder in a medium bowl until well combined. The yield is a generous 3/4 cup.
3) Transfer the roasted portobellos to a few layers of paper towels and let them drain for a few minutes; meanwhile, position an oven rack 8 inches from the broiler element and preheat the broiler. Wipe off the baking sheet, then lightly grease it with cooking oil spray. Arrange the roasted portobellos on it, gill sides up. Spoon 1/4 cup of the sauce over them.
4) Broil for 3 to 5 minutes, until the sauce has darkened, watching closely so the portobellos don’t burn. Then use tongs to turn them over. Spoon another 1/4 cup of the sauce over them, then broil for 3 to 5 minutes on the second side, until dark brown and lightly charred on the edges.
5) Slice the portobellos on the diagonal (as thin or thick as you like). Scrape any residual broiled sauce from the baking sheet into the remaining 1/4 cup of sauce, stirring to incorporate. Drizzle the portobellos with that sauce mixture and top with the scallions. Serve warm.
Necessity is the mother of invention. I didn't have enough hoisin sauce at the time I prepared this dish, so I used only 1 Tbsp each of hoisin, date syrup and molasses, which was enough for 6 mushrooms or chicken breasts, prepared in the same pan. Each tablespoon of hoisin has 490 mg of sodium and 3 grams of sugar, while the date syrup has only 10 mg of sodium but13 grams of sugar, and the molasses, similarly, has 20 mg of sodium and 14 grams of sugar. So, as we say, pick your poison. By combining the different ingredients, you minimize either the salt or the sugar compared to any one of the components.
In any case, the sauce was excellent, especially after the reduction. If only portobellos are used, without chicken, this would be a low protein main dish, so it would be good to combine with edamames, a protein pasta, or lentils or beans.
From the Post:
These are caramelized and meaty-tasting, with a terrific sauce we're already thinking of using with other dishes as well.
You’ll need a roasting rack.
Make Ahead: The sauce can be made and refrigerated a day in advance.
INGREDIENTS:
FOR THE MUSHROOMS
6 medium-size portobello mushroom caps (gills removed)
Sliced scallions, for garnish
FOR THE SAUCE
1/2 cup hoisin sauce (see headnote)
2 tablespoons plain rice vinegar
2 tablespoons Sriracha
1 tablespoon toasted sesame oil
1 tablespoon peeled, finely grated fresh ginger root (from a 2-inch piece)
1 tablespoon finely grated orange zest (from 1 large orange)
2 tablespoons light brown sugar
1/4 teaspoon Chinese five-spice powder
DIRECTIONS:
1) For the mushrooms: Preheat the oven to 425 degrees. Place a flat wire roasting rack inside a rimmed baking sheet. Arrange the portobello caps, gill sides down, on the rack. Roast for 12 minutes or until they have released moisture.
2) Meanwhile, make the sauce: Whisk together the hoisin sauce, vinegar, Sriracha, toasted sesame oil, ginger, orange zest, brown sugar and five-spice powder in a medium bowl until well combined. The yield is a generous 3/4 cup.
3) Transfer the roasted portobellos to a few layers of paper towels and let them drain for a few minutes; meanwhile, position an oven rack 8 inches from the broiler element and preheat the broiler. Wipe off the baking sheet, then lightly grease it with cooking oil spray. Arrange the roasted portobellos on it, gill sides up. Spoon 1/4 cup of the sauce over them.
4) Broil for 3 to 5 minutes, until the sauce has darkened, watching closely so the portobellos don’t burn. Then use tongs to turn them over. Spoon another 1/4 cup of the sauce over them, then broil for 3 to 5 minutes on the second side, until dark brown and lightly charred on the edges.
5) Slice the portobellos on the diagonal (as thin or thick as you like). Scrape any residual broiled sauce from the baking sheet into the remaining 1/4 cup of sauce, stirring to incorporate. Drizzle the portobellos with that sauce mixture and top with the scallions. Serve warm.
One Pan Mango Teriyaki Chicken and Veggies
http://athleticavocado.com/2017/01/01/one-pan-mango-teriyaki-chicken-veggies-whole-30-paleo/
from HH recipe blog
ONE PAN MANGO TERIYAKI CHICKEN & VEGGIES
Tender chicken thighs and roasted veggies are glazed with a sweet mango teriyaki sauce for a an easy and incredibly tasty dinner that only uses one pan! You would never guess that this super easy meal is whole30 and paleo friendly either!
12/27/18 Sooooo - we used chicken breasts, which came out dry - but we probably should have doubled the sauce and lowered the oven temperature.
One VERY good change we made was that we followed Brendon's suggestion to add an eggplant to the veggie mix. Be aware that all of these veggies, including the eggplant were just enough for about 4 people. They shrink - a lot! The sauce is tasty with a bit of a kick from the pepper flakes, but the spice seems just right.
One Pan Mango Teriyaki Chicken & Veggies {Whole 30 + Paleo}
Ingredients:
5-6 skinless chicken thighs, trimmed of visible fat
4 cups broccoli florets
3 red or mixed bell peppers, cored and sliced into strips
5 carrots, sliced
1 eggplant, peeled, quartered and sliced - my favorite
Mango Teriyaki Sauce:
2 cups chopped mango
1/3 cup coconut aminos - or tamari
1/4 cup apple cider vinegar (or coconut vinegar)
2 Tbsp. sesame oil
1/2 tsp. ground ginger
1/4 tsp. red pepper flakes
sesame seeds for sprinkling
mango chunks (optional)
Instructions:
1) Preheat oven to 425 degrees.
2) Line a large baking sheet with foil. Spray with cooking spray and set aside.
3) Place broccoli, red pepper slices and carrots in a large bowl. Set aside.
4) Using a food processor, puree mango chunks. Combine with all other ingredients for teriyaki sauce in a bowl. Whisk until well mixed.
5) Place chicken thighs on foil lined sheet pan. Brush sauce over both sides of each chicken thigh, coating well.
6) Add remaining sauce to bowl of veggies and mix thoroughly. Spoon around chicken thighs in an single layer. Sprinkle with sesame seeds
7) Bake for 35 minutes, or until done. Serve with more mango chunks, if desired.
Enjoy!
from HH recipe blog
ONE PAN MANGO TERIYAKI CHICKEN & VEGGIES
Tender chicken thighs and roasted veggies are glazed with a sweet mango teriyaki sauce for a an easy and incredibly tasty dinner that only uses one pan! You would never guess that this super easy meal is whole30 and paleo friendly either!
12/27/18 Sooooo - we used chicken breasts, which came out dry - but we probably should have doubled the sauce and lowered the oven temperature.
One VERY good change we made was that we followed Brendon's suggestion to add an eggplant to the veggie mix. Be aware that all of these veggies, including the eggplant were just enough for about 4 people. They shrink - a lot! The sauce is tasty with a bit of a kick from the pepper flakes, but the spice seems just right.
One Pan Mango Teriyaki Chicken & Veggies {Whole 30 + Paleo}
Ingredients:
5-6 skinless chicken thighs, trimmed of visible fat
4 cups broccoli florets
3 red or mixed bell peppers, cored and sliced into strips
5 carrots, sliced
1 eggplant, peeled, quartered and sliced - my favorite
Mango Teriyaki Sauce:
2 cups chopped mango
1/3 cup coconut aminos - or tamari
1/4 cup apple cider vinegar (or coconut vinegar)
2 Tbsp. sesame oil
1/2 tsp. ground ginger
1/4 tsp. red pepper flakes
sesame seeds for sprinkling
mango chunks (optional)
Instructions:
1) Preheat oven to 425 degrees.
2) Line a large baking sheet with foil. Spray with cooking spray and set aside.
3) Place broccoli, red pepper slices and carrots in a large bowl. Set aside.
4) Using a food processor, puree mango chunks. Combine with all other ingredients for teriyaki sauce in a bowl. Whisk until well mixed.
5) Place chicken thighs on foil lined sheet pan. Brush sauce over both sides of each chicken thigh, coating well.
6) Add remaining sauce to bowl of veggies and mix thoroughly. Spoon around chicken thighs in an single layer. Sprinkle with sesame seeds
7) Bake for 35 minutes, or until done. Serve with more mango chunks, if desired.
Enjoy!
Sunday, July 2, 2017
Veggie Kabobs
In my latest Hungry Harvest delivery, I received a 'veggie kabob' extra - which was yellow and green squash, red onion and red pepper. I recently saw a recipe for chicken and grape kabobs that was intriguing, but hadn't gotten to try it. So I made a few skewers of my HH grapes and tomatoes. Roasted grapes are really good! It creates a different kind of sweetness. I roasted some others in the same pan as onions and other veggies, but I didn't like that as much as when they were on a skewer, and not resting in the 'juices' of the other veggies.
I didn't measure anything, but I marinated the veggies other than the grapes in some combination of:
Canola oil - just enough to lightly coat
Basil olive oil (Cleo's - just 1 Tbsp or so - optional)
White balsamic or champagne vinegar - few splashes
Fresh herbs (oregano, thyme and Vietnamese coriander), but any herbs dried or fresh would do
Light sprinkle of salt and pepper, preferably freshly ground
Directions:
1) Marinate the vegetables for an hour if you have the time.
2) Meanwhile, if you're using wooden skewers, soak them in water for at least 30 minutes.
3) When the skewers and veggies are ready, create colorful arrangements of vegetables. If possible, balance the skewers so they remain above the broiler pan.
4) If using an indoor broiler, keep the wooden skewers about 4-6 inches from the heat to avoid burning. Turn kabobs and/or broiler pan every 5 minutes or so. It may take about 20 minutes to soften the vegetables and have them start to brown.
July 2, 2017
I didn't measure anything, but I marinated the veggies other than the grapes in some combination of:
Canola oil - just enough to lightly coat
Basil olive oil (Cleo's - just 1 Tbsp or so - optional)
White balsamic or champagne vinegar - few splashes
Fresh herbs (oregano, thyme and Vietnamese coriander), but any herbs dried or fresh would do
Light sprinkle of salt and pepper, preferably freshly ground
Directions:
1) Marinate the vegetables for an hour if you have the time.
2) Meanwhile, if you're using wooden skewers, soak them in water for at least 30 minutes.
3) When the skewers and veggies are ready, create colorful arrangements of vegetables. If possible, balance the skewers so they remain above the broiler pan.
4) If using an indoor broiler, keep the wooden skewers about 4-6 inches from the heat to avoid burning. Turn kabobs and/or broiler pan every 5 minutes or so. It may take about 20 minutes to soften the vegetables and have them start to brown.
July 2, 2017
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