Calabrian Chicken (or lentils), Pepper, Tomato and Potato Stew/ pollo in umido

From The Ultimate Mediterranean Diet Cookbook by Amy 

This can be vegan, if lentils are used instead of chicken.

I used this recipe as a base, but added veggies and spices ad lib - including oregano, mushrooms, spinach, sweet potato, red onion … And then added various hot sauces to individual plates.  Brendon and Jessica’s favorite was a red curry sauce.  Like soup, this recipe is very  versatile and forgiving.

INGREDIENTS:  

1/4 cup EVOO

1 pound boneless chicken breast, cut into 2” cubes (or lentils)

1 large onion, roughly chopped (and red onion)

1 large red bell pepper, cut into 1” pieces

1 large green bell pepper, cut into 1” pieces (or 2 red peppers)

Optional veggies: string beans, mushrooms, spinach, sweet potato, red onion …

2 cloves garlic, minced

2 cups diced tomatoes (or more)

2 Tbsp finely chopped fresh flat-leaf parsley

2 Tbsp finely chopped fresh basil (or much more)

1/2 tsp sea salt

1/4 tsp freshly ground black pepper

1/4 tsp crushed red pepper, or to taste, with hot sauces as desired

2 Yukon gold potatoes, peeled, halved and cut into 1/4” rounds (and sweet potato)

DIRECTIONS:

1) Prepare lentils according to directions, or use TJ’s prepared lentils.  If using chicken, heat 3 Tbsp EVOO in a large, heavy-bottomed saucepan saucepan over medium heat.  Add the chicken and brown on all sides (or cook more fully - see step 3).  Remove from the skillet and set on a plate.

2) Add the remaining tablespoon of EVOO, onion, peppers and potatoes and sauté, stirring occasionally until light golden, 3-4 minutes.   At this time, also add other firm veggies you’re using (e.g. mushrooms,  string beans…).  Hold spinach until the end.

3) Add garlic and stir. Add tomatoes, salt, pepper and crushed red pepper.  The chicken can be added now, but I found that it dried out.  You can cook it fully to start, then add when the veggies are almost done.  Add small amounts of water at a time if the veggies don’t have enough liquid to cook in.   

4) Simmer for 20 minutes, covered, on medium-low heat.  Check every 10 minutes or so for doneness.

5) Would add spinach, if using, fresh basil and parsley toward the end. 

This dish can be made ahead, and often tastes better the next day.

ENJOY!! 

Date syrup, tahini and sumac sauce for chicken or cauliflower or tofu

 

This sauce was from a Rosh Hashanah cooking class with Michael Solomonov and Adeena Sussman.  It looks like Reeses peanut butter cup when you're mixing it up!  What could be better?!

SKILLET CHICKEN WITH DATE SYRUP, SUMAC & TAHINI By Adeena Sussman

Ingredients:

For the sauce
• 1/2 cup pure tahini paste (I use Soom)
• 1⁄2 cup silan (date syrup)
• 1 tablespoon dried sumac, plus more for sprinkling • 4 cloves garlic, very finely minced
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper

For the chicken:
• 2 tablespoons olive oil
• Kosher salt and freshly ground black pepper to taste
• 4 skin-in, bone in chicken thighs (about 1 1⁄2 pounds), trimmed of excess fat • 1 jumbo or 2 medium onions, (1 pound total), very thinly sliced
• 20 whole garlic cloves, pierced with the tip of a small paring knife
• 1⁄2 cup hot low-sodium chicken stock
• Fresh chopped cilantro or parsley for garnish
• 2 chopped pitted medjool dates, for garnish

To Prepare:

Make the sauce: In a medium bowl whisk together the tahini paste, silan, sumac. garlic, salt, and pepper; reserve.

Mediterranean Herb-Marinated Chicken Breasts

Amy Riolo  The ultimate Mediterranean diet cookbook
p 148

Amy Riolo is an award-winning author, lecturer, food historian and cooking instructor.  This recipe is adapted from her book, The Ultimate Mediterranean Diet Cookbook, Harness the Power of the World's Healthiest Diet to Live Better, Longer.  Part of her journey revolved around trying to understand why her relatives who continued to live in Italy were so much healthier than the ones who were living in the United States.  After living and visiting Italy and other Mediterranean countries, she drew conclusions.  Among others, she found that in the Mediterranean, food is treated as medicine, moderation is key and an active physical and social lifestyle is mandatory.  In the medical field, we favor the same lifestyle choices.

When I was in medical school in the '80's, basic nutrition was not taught.  Then again, pathology professors and respiratory techs were still smoking in the hospital and academic buildings.  We've come a long way, baby.

Many years and many studies later, we are well aware that the conclusions that Amy Riolo reached are key to good health.  After all the fads have been looked at, a Mediterranean style diet is still the most favored.  Fill your plate with a majority of fruits, vegetables, whole grains, beans, nuts, seeds, legumes and healthy oils, with some fish and lean meat.

LadyDocs was fortunate to have a personalized cooking lesson at Dr. Hammersley's home several years ago, after this cookbook was published.  It gives a good background about the value of Mediterranean cooking, along with many recipes that you can eat guilt-free.

Here's a basic recipe to alter to your own wishes.  She notes that the marinade can also be used for turkey or fish.  We're growing 'Greek oregano' this year, and this is my first opportunity to try it.  I used the herbs she suggested, as well as chives, all from the garden!  The chicken can be prepared in a skillet, as she suggest, or grilled or broiled - I chose the broiler.  Remember to scoop up the extra sauce from the broiler pan.  Leftovers are great on salads.

Ingredients:
2 pounds chicken breast

1/2 cup lemon juice (about 2 lemons)
4 cloves garlic minced
2 Tbsp chopped fresh basil
1 Tbsp chopped fresh oregano
1 Tbsp chopped fresh mint

1/2 tsp unrefined sea salt or salt
1/4 tsp freshly ground black pepper

Directions:
1) Whisk the lemon juice, olive oil, garlic, basil, oregano and mint well to combine.  Place the chicken breasts in a large shallow bowl or glass baking pan, and pour the dressing over the top.

2) Cover, place in refrigerator and marinate for 1-2 hours.  Remove from the refrigerator and season with salt and pepper.

3) Heat a large, wide skillet over medium-high heat.  Using tongs, place chicken tenders evenly in the bottom of the skillet.  Pour the remaining marinade over the chicken.

4) Allow to cook for 3-5 minutes each side, or until chicken is golden, juices have been absorbed, and meat is cooked to an internal temperature of 160 degrees F.

Golden Grilled Chicken with Tomato-Peanut Chutney

From the Washington Post  4/17/19   Ellie Krieger

Outstanding chutney!  Especially after another day or two.
Of course, I had to use double the ginger, because I always do.
And I didn't have an onion in the house, so I used 3 or 4 sizable scallions instead.
AND, I used a can of Fire-Roasted tomatoes from Trader Joes instead of plain ones -
The chutney was on the hot side initially, but after a day or two in the fridge, it mellowed a bit.
Either way, it was delicious!  The texture was interesting with the bits of peanuts.

Tested size: 4 servings

INGREDIENTS

2 tablespoons peanut oil, or another neutral oil
1 cup diced onion (or 3 large scallions)
1 tablespoon minced ginger root (or two for ginger-lovers)
1/2 teaspoon whole brown mustard seeds
One 14.5 ounce can no-salt-added diced tomatoes (Fire-roasted tomatoes do well)
6 - 9 dried apricots, finely chopped
1/4 cup dry-roasted, unsalted peanuts, finely chopped
2 tablespoons apple cider vinegar
1 tablespoon honey
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/8 teaspoon ground turmeric
4 pieces thin-cut skinless boneless chicken breast (about 5 ounces each)
Fresh cilantro leaves, for garnish
DIRECTIONS

Heat 1 tablespoon plus 1 1/2 teaspoons of the oil in a medium saucepan over medium heat. Add the onion and cook, stirring occasionally, about 3 minutes, until translucent. Add the ginger and mustard seed; cook for 1 minute, until fragrant.

Add the tomatoes, apricots, peanuts, vinegar, honey, 1/2 teaspoon of the salt and 1/4 teaspoon of black pepper. Bring just to a boil, then reduce the heat to medium-low so the mixture barely bubble at the edges; cook for about 15 minutes, stirring occasionally, until it thickens and the tomatoes have mostly broken down. Transfer the mixture to the small bowl of a food processor and pulse until the chutney is mostly smooth, but still has some texture.

Combine the remaining 1 1/2 teaspoons of oil with the cumin, coriander, turmeric and the remaining 1/4 teaspoon each of salt and pepper in a small bowl. Rub the mixture onto the chicken.

Preheat a grill or grill pan over medium-high heat. Add the chicken, reduce the heat to medium and cook for about 3 minutes per side, until the meat is cooked through and grill marks have formed.

Garnish the chutney with cilantro and serve alongside the chicken.

photos 5/9/19

Thai green curry sauce

Liberally adapted from Practical Thai Cooking by Schmitz and Woman, 1985

I had chicken breasts that I needed to cook and decided I wanted to do a green curry dish.  The sauce that roughly followed their recipe was mild and excellent.  I didn't steam the chicken, as their recipe instructed, but baked it at 365 in a convection oven for ~20 minutes, as the pieces of chicken were thick.  I thought this was a great taste, including the spinach with basil mixture.  It would be worth trying with thai basil.  And blending with the coconut sauce as suggested.

Ingredients: 
8 boneless skinless chicken breasts
2.5 Tbsp white wine
pinch of salt

SAUCE:
2.5 cups coconut milk
2-3 Tbsp green curry paste
1 Tbsp fish sauce - nam pal - I use vegetarian style
another pinch of salt
1/2 tsp sugar
2 oz spinach, stems removed.

Directions:
1) Flatten chicken breasts by pounding lightly, then marinate in wine and salt for 15 minutes.
2)Supposed to steam chicken for 7 minutes, then leave heat off, covered for 5 minutes.
3) SAUCE: place the coconut milk in a pan and add the curry paste, fish sauce, salt and sugar.
4) Blanch the spinach in ample boiling water, plunge into cold water and gently squeeze all the water out.  Puree the spinach in a blender or food processor (I sautéed the spinach with basil and just served the chicken over it)
5) Add the spinach to the coconut milk mixture and bring to a boil over medium heat.  Adjust seasoning - should be salty and peppery.

Place a chicken breast on each warmed plate and spoon 1/4 cup sauce around it.  Serve warm with rice, noodles, or mashed potatoes.

Perfectly grilled chicken breasts

From:  https://www.onceuponachef.com/recipes/perfectly-grilled-chicken-breasts.html

Perfectly Grilled Chicken Breasts with Garlic, Lemon & Herbs
This has MANY 5star reviews.  I think it can use a little less salt and more lemon - maybe a squeeze after it's already cooked - to avoid the leathery texture that Jennifer mentions can occur with using vinegar or citrus in the marinade.  A bit of new info for me!

Servings: 4

Ingredients:
1-3/4 to 2 lbs boneless, skinless chicken breasts
6 tablespoons extra virgin olive oil
4 large garlic cloves, minced
1 teaspoon dried thyme
1/2 teaspoon dried oregano
1-1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1-1/2 teaspoons lemon zest, from one lemon

Directions:
Place chicken breasts between 2 pieces of wax paper and, using a meat mallet, pound to an even ½-inch thickness.
Mix all ingredients except chicken together in a 1 gallon zip-lock bag. Add chicken breasts and massage marinade into meat until evenly coated. Seal the bag and place in a bowl in the refrigerator (the bowl protects against leakage); let the chicken marinate at least 4 hours or up to 12 hours.
Clean grill and preheat to high. Lightly dip a wad of paper towels in vegetable oil and, using tongs, carefully rub over grates several times until glossy and coated. Place chicken breasts on the grill (make sure they are well-coated with the marinade; the more garlic, lemon zest and herbs on the chicken, the better!). Grill, covered, for 2-3 minutes per side.
Once Upon a Chef - The Cookbook - Get your copy now!
Nutrition Information

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Serving size:1 chicken breast (Note: Nutritional data includes marinade, so numbers are inflated)
Calories:413
Fat:25g
Saturated fat:4g
Carbohydrates:2g
Sugar:0g
Fiber:0g
Protein:42g
Sodium:958mg
Cholesterol:127mg

'Tsimmes' Chicken with prunes and apricots

From Epicurious for Passover
https://www.epicurious.com/recipes/food/views/tzimmes-chicken-with-apricots-prunes-and-carrots?mbid=nl_cookthisnow&mbid=nl_03252018_Daily_CTN_FromEpi%20(1)&CNDID=4649318&spMailingID=13175910&spUserID=MTI5MTUxMDQ1NzYwS0&spJobID=1362071861&spReportId=MTM2MjA3MTg2MQS2

This holiday-ready dinner has all the flavors of tzimmes, the traditional Jewish sweet side dish made with stewed dried fruits and honey. Roasted on baking sheets with colorful young carrots, this recipe feeds a crowd with minimal effort, giving you plenty of time for stress-free hosting.

It is delicious but on the sweet side.  I don't think I'd be able to advocate for this as a healthy meal exactly, but it IS tasty!  And, as with many dishes, much better the next day, and the day after that.  It can use a lot of plain grain or potato to go with it. I used bulgur and it worked well, soaking up the sauce.  I might try it again and include potatoes in the pan. The little bit of cayenne gives it a good kick.  The dried fruit become very soft and tasty.

Ingredients:

2 whole chickens (about 4 pounds), broken down into 8 pieces, wings and backbones reserved for another use

4 teaspoons kosher salt, divided
1/2 cup plus 2 tablespoons honey
1/2 cup olive oil
1/2 cup fresh lemon juice
2 teaspoons freshly ground black pepper
2 teaspoons ground cinnamon
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper

2 pounds carrots, preferably young carrots with greens attached, halved lengthwise or quartered if large
1 large red onion, cut into 1/2" wedges
12 garlic cloves, peeled
8 ounces dried apricots (about 1 1/2 cups)
8 ounces dried prunes (about 1 1/2 cups)
20 sprigs thyme
1 1/2 cups dry white wine
Parsley leaves with tender stems (optional, for serving)

Directions:

1) Arrange racks in top and lower thirds of oven; preheat to 400°F. Season chicken pieces with 2 tsp. salt.
2) Whisk honey, oil, lemon juice, pepper, cinnamon, cumin, cayenne, and remaining 2 tsp. salt in a large bowl. Add chicken pieces, carrots, onion, garlic, apricots, prunes, and thyme and toss to combine.
3) Divide everything EXCEPT chicken between 2 rimmed baking sheets. Stir wine and 1/2 cup water in a 2-cup measuring cup, then pour half over each sheet.
4) Cover sheets tightly with foil. Roast 15 minutes, then remove from oven.
5) Remove foil, divide chicken between sheets, and continue to roast, rotating sheets top to bottom halfway through, until carrots are fork-tender, chicken is golden brown, and an instant-read thermometer inserted into the thickest part of a breast registers 165°F, 30–35 minutes (if some pieces of chicken are finished before others, transfer them to a serving platter).
6) Transfer chicken mixture to serving platter. Pour pan juices over. Top with carrot greens or parsley before serving.

Calories772
Carbohydrates78 g(26%)
Fat38 g(58%)
Protein33 g(65%)
Saturated Fat9 g(43%)
Sodium1136 mg(47%)
Polyunsaturated Fat7 g
Fiber7 g(28%)
Monounsaturated Fat20 g
Cholesterol116 mg(39%)
per serving (8 servings)

Braised Chicken in Lemongrass and Ginger Caramel Sauce

Adapted from "Lemongrass, Ginger and Mint   Vietnamese Cookbook; Classic Vietnamese Restaurant Favorites at Home" by Linh Nguyen; 2017

This sauce is amazingly delicious!  There are similar recipes for salmon and tofu dishes - see pages 169-172.

Traditionally, bone-in and skin-on chicken pieces whacked into small pieces with a cleaver are used, but any boneless sliced chicken is fine.  I used boneless, skinless chicken breasts, but didn't notice that they were to be cut into 1/2" pieces, so I only cut them into thirds.  Smaller pieces would cook more easily and be served more easily on pasta or rice.

The second time I made it, I did use small pieces.  They cooked easily but were a little dry.  Served with plain couscous and it was great at soaking up the sauce.  Also mixed peppers and red onion stir fry with some cilantro.

Lemongrass is tough and should be bruised (pounded with a meat hammer, e.g.) to release the oils.  It has a great aroma and is often used in Vietnamese spas or as a digestion aid.

Ingredients:
2 pounds chicken parts cut into 1/2" pieces
5 lemongrass stalks (about 3" of the roots only), finely chopped, divided
2" piece of ginger, peeled and minced, divided
1 tsp minced hot chile (optional - I forgot to add this)
3 Tbsp vegetarian fish sauce
Freshly ground black pepper
3 Tbsp sugar
3 Tbsp room-temperature water
1/4 cup boiling water
2 Tbsp vegetable oil
Steamed rice or pasta for serving

Directions:
1) Toss the chicken with half of the lemongrass and half of the ginger; hot chile if using, fish sauce and season with pepper.  Set aside to marinate for 15 minutes

2) In a saucepan combine the sugar and room-temperature water without stirring.  Cook over medium-high heat until the sugar starts to turn honey-colored.  (This never happened).  Swirl the pan to distribute the heat and the sugar evenly.  When the sugar is consistently honey colored, reduce the heat to low.

3) Very carefully, ladle the boiling water over the caramelized sugar.  Stir constantly until the crystallized caramelized sugar is fully dissolved in the water, then turn off the heat.  Transfer to a bowl and set aside.

4) Heat the oil in a saucepan over medium-high heat.  Add the remaining lemongrass and ginger and sauté until fragrant, about one minute.  Add the chicken and sauté for 1 minute.  Reduce the heat to medium-low.  Ad the caramel sauce and stir to mix, then cover and cook for 15 minutes.

5) Serve with steamed rice (or summer squash pasta).

According to the book, if you don't have lemongrass available, just double the ginger.

Onion Roasted Chicken

One pot roasted chicken and vegetables.  Looks great for a shabbat dinner.

http://passthechallah.com/popular-recipe-2016-onion-roasted-chicken/

Sweet and Spicy Roast Chicken with Carrots, Dates and Pistachios

Sweet & Spicy Roast Chicken with Carrots, Dates & Pistachios
https://www.onceuponachef.com/recipes/sweet-spicy-roast-chicken.html?recipe_print=yes

By Jennifer Segal
Adapted from Melissa Clark's recipe in The New York Times

 I was a bit nervous making this for guests without trying it first, but it was totally awesome!  Everyone went back for seconds!  I served it with totally plain bulgur and string beans, and it was perfect.  I used skinless thighs and

bone-in chicken breasts, left them bone side down for cooking, left out the broiler step to crisp the skin, and left them to rest in the sauce, bone side up for 2 days.  Before serving, I took the chicken off the bone to soak in the sauce.  It was delicious!

3/1/19 - tried it again with boneless chicken breasts, and it was good, but definitely not as moist as with bone-in.  Definitely use all the sauce to pour over the chicken.

Servings: 4-6
Prep Time: 30 Minutes
Cook Time: 45 Minutes
Total Time: 1 Hour 15 Minutes, plus at least 6 hours marinating time
Prepared October 27, 2017


Ingredients:
1 teaspoon lemon zest
3 tablespoons freshly squeezed lemon juice, from 1 large lemon
1 teaspoon orange zest
6 tablespoons freshly squeezed orange juice, from 2 oranges
6 tablespoons extra-virgin olive oil
3 tablespoons whole grain mustard
6 tablespoons honey
½ teaspoon crushed red pepper flakes
3 cloves garlic, roughly chopped
1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
2½ teaspoons salt  (I used maybe 1.5 tsp salt)
4 pounds bone-in chicken pieces (thighs, drumsticks and breasts)
3 cups ¼-inch sliced carrots
1 medium yellow onion, halved and thinly sliced
1 cup thinly sliced dried dates
2 tablespoons chopped Italian parsley, for garnish
2 scallions, light and dark green parts, thinly sliced, for garnish
¼ cup chopped salted pistachios, for garnish


Directions:

1) Make the marinade: In a medium bowl whisk together the lemon zest, lemon juice, orange zest, orange juice, olive oil, mustard, honey, red pepper flakes, garlic, thyme, and salt.

2) Place the chicken, carrots, onions, and dates in a large sealable plastic bag. Add the marinade and seal shut. Massage to make sure everything is evenly coated with the marinade. Place the bag on a rimmed sheet pan to protect against leakage and marinate in the refrigerator for at least 6 hours or overnight.

3)Preheat the oven to 425°F and set an oven rack in the middle position.

4) Transfer all ingredients from the bag, including the marinade, to a rimmed sheet pan (do not line the pan with foil). Turn the chicken skin side up. Roast until chicken is lightly browned and cooked through, 40 to 45 minutes. About halfway through cooking, stir the carrots so that they don’t burn around the edges of the pan.

5) Turn on broiler (leave pan on middle rack), and cook 1 to 3 minutes more, or until skin is golden brown and crispy. Watch carefully: the honey in the marinade can cause the skin to burn quickly.
Transfer the chicken, carrots, onions and dates onto a platter, along with the sauce in the pan. Sprinkle the parsley, scallions and pistachio nuts over top and serve.

Nutrition Information

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Per serving (6 servings)
Calories:1,022
Fat:62g
Saturated fat:15g
Carbohydrates:59g
Sugar:49g
Fiber:6g
Protein:60g
Sodium:1306mg
Cholesterol:227mg

Persian Chicken with Pomegranate and Walnut - Fesenjan

Adapted from The Paleo Slow Cooker - Healthy Gluten-Free Meals the easy Way by Arsy Vartanian. Page Street Publishing Company, 2013.

This is a special Persian dish, high in omega 6's thanks to the walnuts and very high in protein with the combination of chicken and nuts.  On the recommendation of a Persian friend, we used pomegranate molasses (from a Persian grocery store) instead of pomegranate juice, and was delicious meal.  He also prefers the dish made with beef or dark-meat chicken rather than chicken breasts.  As with many dishes in sauce, it was infinitely better 2 and 3 days later.

Ingredients:
3.5 pounds bone-in, skinless chicken thighs, breasts and legs
1 tsp sea salt
1 large onion, thinly sliced
1 tsp cardamom
1/2 tsp cinnamon
3 cloves garlic, chopped
2 cups water
4 cups walnuts, coarsely ground, some of it more finely ground to thicken the sauce
1.5 cups pomegranate juice
1/2 cup pomegranate molasses
2 Tbsp honey
1/2 tsp ground saffron
Salt and pepper just before serving
Pomegranate seeds for garnish

Directions:
There were directions for browning the chicken, sautéing the onion and spices and forming a paste with the walnuts, but I always disregard those instructions for slow-cooker recipes.

Here's my way of doing it:
1) Put all ingredients in the slow cooker.
2) Cook on low for 4 hours.  Remove chicken, debone, shred with 2 forks and place back in slow cooker on high with lid removed.  Cook for 30 minutes to thicken the sauce.
3) Salt and pepper to taste, then serve - but it's much better if you wait a few days.

Maple-Mustard Glazed Chicken

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.

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!

Stir Fry Chicken

Here's a quick stir fry recipe, to which you can add any vegetables you choose:

Ingredients:
Canola oil for the pan
3 chicken breasts, cut into bite size pieces, trying to make them approximately equal in size
Salt and pepper to taste
1 onion, cut into chunks, separate to stir fry
2 cloves garlic, chopped
1" ginger grated
Toasted sesame seeds

Sauce:
3 Tbsp honey
3 Tbsp soy sauce
2 Tbsp red wine vinegar
1 tsp sesame oil
A few drops Sriracha or Peruvian yellow pepper sauce, to taste


Directions:
1) Coat pan with canola oil.  Stir fry onion, garlic and ginger for a few minutes until soft.  At this point, you could add bell peppers, broccoli, or other vegetables.  Remove from pan.

2) Coat pan again with canola oil, trying to scrape any remains off the bottom of the pain.  Stir fry chicken, turning every few minutes until all sides are cooked.  Cut into one of the larger pieces to make sure the middle is cooked.

3) While the chicken is cooking, combine the honey, soy, red wine vinegar and sesame oil, with hot sauce to taste.  Whisk together.  Pour onto chicken and continue to cook.  Sprinkle with a coating of sesame seeds.

Slow Cooker Chicken with Grand Marnier

Adapted from  Not Your Mother's Slow Cooker Recipes for Kindle

As always, I skipped all the prep steps.  I use my slow cooker for times when there's no time!

This was described as a recipe that's good enough for elegant party fare.  I can vouch for the fact that it smells really good!

The author explains that Grand Marnier is a combination of Cognac and bitter oranges grown in Haiti.  The dish cooks up especially sweet as the alcohol is cooked off.  Glazed walnuts are supposed to be added as a topping, but (besides forgetting to prepare them), I felt the dish was sweet enough to use plain walnuts.  I served it over farro, which is a perfect grain to soak up the sauce.

That makes for a lot of protein between the chicken, farro (10 grams per serving) and walnuts, so feel free to omit the nuts or use just a small portion of chicken per serving.

6-8 servings, chicken breasts shredded

Ingredients:
1 Tbsp unsalted butter, melted briefly in microwave - optional
4 large chicken breasts - I used boneless, skinless
8 cloves garlic
2 large onions, cut in half and sliced into half-moons
2 cups red bell pepper strips (2-3 peppers)
1.5 tsp salt or more to taste
1/4 tsp freshly ground black pepper, or more to taste
1 cup Grand Marnier (it was delicious with this, but probably can do with a little less)
1/3 cup glazed walnut halves (or plain)


Directions:

1) Coat the bottom of the slow cooker with the melted butter.
2) Place the onions and red pepper in the slow cooker.  Put the chicken on top (skin side up if using skin).
3) Sprinkle with the salt and pepper.  Pour the Grand Marnier over it.
4) Cook on HIGH 4.5 -5 hours until chicken is tender and cooked through.  Before serving, I chose to pull the chicken apart, as shown above, so it can soak up the sauce.
5) To serve, place grain on plate, cover with onion and pepper, the top with chicken and sprinkle with a few walnuts.

Adapted a lot from http://www.epicurious.com/recipes/food/views/spiced-chicken-stew-with-carrots-56389612

YIELDServes 4 ACTIVE TIME10 minutes TOTAL TIME4 hours 10 minutes

This doesn't have much in the way of spices, and turned out much better than I thought it would.  This is cooked without any broth, but it surprisingly cooks in its own juices and improves with time.  I plan to try it again with chopped tomatoes.

INGREDIENTS:

8 bone-in chicken thighs and/or breasts (about 2 1/2 pounds total)
Coarse salt and freshly ground pepper
2 tablespoons olive oil (optional)
2 pounds baby carrots
4 small round potatoes
2 garlic cloves, thinly sliced
1 cinnamon stick
1/2 teaspoon ground cumin
1/2 tsp ground coriander
1/2 tsp cocoa chili powder

1/4 cup golden raisins
1/2 cup fresh cilantro leaves
1/4 cup sliced almonds, toasted (optional)

Directions:

1) Season chicken with salt and pepper.  Add carrots, potatoes, any other veggies you might want, garlic, cinnamon stick, and cumin to pot. Place chicken on top. Cover and cook on high until chicken is cooked through, 4 hours (or up to 8 hours on low).
2) Add raisins 15 minutes before done.
3) Using a slotted spoon, transfer chicken and carrots to a serving dish.  Remove cinnamon stick; top with cilantro and almonds. Season cooking liquid with salt and pepper. Spoon over chicken before serving.

Thai Pineapple and Chicken

In my quest for simple recipes, I tried this dish in the oven, instead of sautéing the ingredients separately.  Combining the raw ingredients and adding vegetable broth for moisture allows you to toss together a salad, prepare a grain and set the table before the timer goes off on your chicken dish.  I use a vegetarian fish sauce and a sweet Thai garlic chili sauce, both pictured below and available at H Mart or Great Wall.  They combine to make just a mildly spicy sauce.  Of course, it's easy to adjust those sauces to taste, as well as to change the vegetables in the dish.  Consider using snow peas, for instance.

Addendum 7/8/18 - Stir fried, using chicken that had already been baked, and added after the vegetables were partially done.  Used fresh pineapple and no broth.  Very quick and delicious --

Makes 6 servings
Ingredients:
1 1/2pound boneless, skinless chicken breast, cut into 1 inch cubes
2 cloves garlic, minced
1 red pepper, seeded and cut into chunks
1 onion peeled and cut into chunks
2 cups of broccoli florets and stems
2 cups pineapple chunks, fresh or canned, but do not add the juice
juice of 1 lime
2 Tbsp vegetarian fish sauce
3-4 Tbsp Thai chili sauce  (adjust to taste)
1/2 cup low sodium vegetable broth, more as needed to keep moist

1/4 cup chopped cilantro (optional)
4 cups cooked brown rice

Directions:
1) Heat oven to 375 degrees.  Lightly grease a large casserole baking dish.  Put in all of the ingredients from the chicken down to the broth.  Toss and add more broth as needed.

2) Check at about 15 minutes and add more broth if needed to keep ingredients moist.  Continue to cook another 15 minutes.

3) Remove from the oven and allow to cool.  Add cilantro if using.  Serve over rice.

Roasted Chicken with Clementines and Arak (or Ouzo)

I was fortunate to receive a bottle of ouzo from one of my dear Greek patients.  When I was in Turkey, I enjoyed relaxing over a small glass of ouzo, turned cloudy with ice.  When I mentioned to one of my nurses, Shula, that I was so happy to be going home to have some ouzo that evening, she mentioned a recipe she had just tried using it, or arak, from "Jerusalem, A Cookbook" by Yotam Ottolenghi and Sami Tamimi.

This is a beautifully illustrated cookbook, with as much information about Jerusalem and ingredients as about the recipes themselves.  As one of the reviewers said, the authors "... thoughtfully explore the way a tapestry of cuisines comes together into the vibrant, bold and unique foodscape

of Jerusalem.  It's a volume that makes you want to cook.  It makes you want to eat.  And it makes you want to travel."  It was the winner of  the 2013 IACP Cookbook of the Year Award and the 2013 James Beard Award for Best International Cookbook.

It was given to my daughter as a gift, and we hadn't yet gotten to try it.  Other enticing recipes are roasted sweet potatoes and fresh figs, basmati and wild rice with chickpeas, currants and herbs, chicken sofrito and a few recipes with cardamom (which we brought home from Turkey) for rice pudding and another chicken dish.  Now that I'm looking through it, there are dozens of recipes I'd like to try - all with new mixes of ingredients.

This recipe for chicken with clementines and ouzo is wonderful for serving to company, as it makes a beautiful presentation.  And, as with many dishes, tastes better a day or two after preparation.

Ingredients:

6.5 Tbsp arak, ouzo or Pernod
4 Tbsp olive oil
3 Tbsp freshly squeezed orange juice
3 Tbsp freshly squeezed lemon juice
2 Tbsp grain mustard
3 Tbsp light brown sugar
2 medium fennel bulbs
1 large chicken 2 3/4 pounds divided into 8 pieces, or same weight in skin-on, bone-in chicken thighs
4 clementines, unpeeled, cut horizontally into 1/4 inch slices
1 Tbsp thyme leaves
2 1/2 tsp fennel seeds, lightly crushed
salt and freshly ground black pepper to taste
chopped flat-leaf parsley, to garnish

Serving suggestion -- serve over plain couscous, or alongside potatoes or roasted veggies in olive oil.

Directions:

1) Put the ouzo, olive oil, OJ, lemon juice, mustard and brown sugar in a large mixing bowl and add 2.5 tsp salt and 1.5 tsp black pepper.   Whisk well and set aside.

2) Trim the feel and cut each bulb in half lengthwise.  Cut each half into 4 wedges.  Add the fennel to the liquids, along with the chicken, clementine, thyme and fennel seeds.  Stir well, then leave to marinate in the fridge for a few hours or overnight (or not if you're in a rush).

3) Preheat the oven to 475.  Transfer the chicken and its marinade to a baking sheet large enough to accommodate everything comfortably in a single layer (I used a broiler pan).  The chicken skin should be facing up.  Roast for 35-45 minutes until the chicken is colored and cooked through.

4) Lift the chicken, fennel and clementines from the pan and arrange on a serving plate; cover and keep warm. The recipe calls for pouring the cooking liquid into a small saucepan, on medium-high heat, and simmer until reduced by one-third to leave about 1/3 cup in the pan; then pour over the chicken.  I did not reduce it, and used some of the cooking liquid from the broiler pan on the chicken, and left the rest for guests to use as a gravy of sorts.  Use parsley around the serving dish for garnish.

Enjoy!

Chicken with Lemongrass

From The Complete Asian Cookbook  Thailand Vietnam Cambodia Laos & Burma
by Charmaine Solomon

We started using more Asian spices and recipes after returning from Vietnam and Cambodia in March, 2016.  I was having difficulty finding recipes online the way I usually do, so we searched on Amazon and there were remarkably few books there either.  Tonight was my first attempt at using one of the recipes from this book and it was simple and delicious.  Fresh lemongrass can be found at some general supermarkets, and certainly at the Asian markets.  It is grown in Florida and California, as well as Australia, Brazil, Mexico and West Africa.  If lemongrass is old and dried out, you are probably better off using grated lemon rind.

According to one of my go-to books, Jill Norman's Herbs & Spices, the cook's reference, the taste is, "tart, clean, and citrus like with peppery notes."  Only the lower part of the stalk, which is white with just a tinge of pale green should be used.  You should first pound or "bruise" the stalk with a mortar and pestle (or a flat part of a knife if needed) to release the oils that contain the flavor.  You can then either cook your dish with the stalk in chunks and remove it before serving, or slice VERY thinly and leave it in.  The stalks are used in curries and stews as well as for tea or for flavoring vinaigrettes.

Tonight, I chose a little of both, using some lemongrass as stalks and letting the rest incorporate into the dish as thin slices.  This part of the meal was simple but excellent.  I usually don't cook chicken stovetop, but this worked out well.  We were a bit tired of fish sauce, so I omitted that.

INGREDIENTS:
2 lb chicken - bone in pieces or boneless breasts
3-4 lemongrass stems, white part only, thinly sliced
3 scallions, thinly sliced
1 tsp salt (or a little less)
1/2 tsp freshly ground black pepper, plus more to taste
2 Tbsp canola oil
1 fresh red chili deseeded and chopped (optional)
1/2 cup roasted peanuts, finely chopped
2 tsp sugar
2 Tbsp fish sauce (optional)

DIRECTIONS:
1) Cut chicken into serving pieces.

2) Gently bruise the lemongrass with a mortar and pestle (or other hard object).

3) Place the lemongrass in a bowl with the scallion, salt, pepper and chicken and toss well to combine.  Set aside in the refrigerator for at least 30 minutes.

4) Heat the oil in a wok or large heavy-based frying pan over medium heat.  Add the chicken mixture and stir-fry for 3 minutes.  Add the chili and stir-fry for a further 10 minutes or until the chicken is cooked through.

5) Add the peanuts, season with the sugar and extra pepper and stir well.

6) Add the fish sauce (optional) and toss to distribute evenly then serve with rice, noodles, (or quinoa, the western version).

photos (3) - lemongrass with sliced scallions, chopped peanuts, chicken with lemongrass, 4/13/16.

Asian BBQ chicken and lime leaves

From cooking class at Ms. Vy's in HoiAn, Vietnam   March 2016

When we were in Vietnam, we spent a few days in HoiAn, a town known for its silk and for its  tailors who can create a dress or suit to your liking overnight.  There's also a very successful chef and entrepreneur, Ms. Vy, who owns 5 restaurants.  In any tour book, you can find information about her market tours and hands-on cooking classes.

Before the cooking class, we visited the market where many of the residents and restaurant employees shop.  It was a huge open air market - table after table that in total is probably about the size of one of our supermarkets.  The chicken and fish are so fresh that they're often still moving.  There were pig's ears and other body parts that we don't usually see here.  And the adjacent streets were lined with vendors selling beautiful fresh produce - the staple of the Asian diets.  Although most dishes do contain shrimp, pork, beef or chicken, the plate is usually predominantly filled with veggies.

After our market tour, we also toured inside Ms. Vy's market/ cooking school.  I was daring enough to try silkworms and grilled frog (which tasted just like chicken, as expected!).  We saw how rice paper is made for spring rolls, and learned how to roll our own rolls for Bahn Mi.

Eventually, we moved on to our actual cooking class.  Our chef-instructor told us, fish sauce is her best friend.  It is used in almost every Vietnamese recipe.  Five spice powder, used in the recipe below, is another very commonly used ingredient, which I favor over fish sauce.  Of the other commonly used ingredients, one that is missing from this chicken recipe is ginger.

Five spice powder is a blend of spices that can vary, but it usually contains at least cinnamon and anise or star anise.  The one I have from McCormick, for instance, has anise, cinnamon, star anise, cloves, and ginger.  Other versions might substitute fennel, Sichuan pepper, nutmeg or turmeric.  Star anise, by the way, is one of the flavorings in pho, or Vietnamese noodle soup.  It also happens to be the basis for Tamiflu, the medication we give to shorten the course of the flu.  It could be better than grandma's chicken soup for nursing you back to health!

It's often said that you should date your spices and dried herbs when you open them, and should replace them every 6 months.  With as many as I have, and occasionally use, that just isn't practical.  But in the past week, I realized how much of a difference this could make.  I brought home fresh five spice powder from Vietnam and bought fresh star anise from one of the Asian markets locally.  Whereas the ones I had in small jars at home barely had any scent, the new ones were VERY fragrant and tasty.  So, it may be worthwhile dating your containers and replacing at least some of them for special occasions, new recipes, or cooking for company.

The recipe below for Asian BBQ chicken does involve some preparation.  I wish I could always cook at Ms. Vy's.  As with most cooking classes, all of the ingredients were prepared in advance and our workplace was cleared as soon as we were done - no fuss, no muss!  But, if you're cooking on your own, as most of us do, it helps to be organized, especially to prepare recipes with many ingredients.

To be most efficient, gather all of the ingredients, knives, other tools, measuring spoons and cups in one place.  Keep a bowl or bag at your work area for all the odds and ends to be tossed or composted afterward, and, my favorite, have a paper towel under the area where you measure or mix.  It makes cleanup a cinch!  Maybe even more important, have some good rock and roll (or music of your choice) going.

In this recipe, if you're using fresh turmeric, you may want to wear plastic gloves to stop your hands from turning yellow.  Even for the prepared powder, be aware that like curry or tomatoes, it can stain light surfaces or clothing.


Asian BBQ Chicken and Lime Leaves

Serves 4

Ingredients:

1 pound boneless chicken thighs, skin off
1/3 cup fresh turmeric or 1 Tbsp ground turmeric
1/3 cup lemongrass, pounded
1 tsp sea salt
1 Tbsp sugar
1/2 tsp course black pepper
1/2 tsp five spice powder
4 lime leaves, sliced finely
2 Tbsp garlic, pounded
2 Tbsp shallots, pounded
1 tsp dried chili flakes
1 tsp sesame oil
1 Tbsp fish sauce

8 wooden skewers soaked in water 1 hour

Directions:

1) Cut thighs into 16 pieces.  Place in a bowl.  Add salt, sugar black pepper and five spice.  Mix well.

2) Pound turmeric, add to chicken with garlic, shallot, lemongrass, chili, lime leaves, sesame oil and fish sauce.  Mix well.  Marinate for 30 minutes.  Thread 2 pieces onto each skewer.  Grill 4-5 minutes on each side on a low heat.

http://msvy-tastevietnam.com/cooking-classes/