Posts tagged ‘low fat’

July 11, 2012

Capellini with Arrabbiata Sauce and Grilled Chicken Breast

I can’t bring myself to buy jarred pasta sauce when it takes less than 10 minutes to make it from scratch.  It just doesn’t compare to the bright flavors of freshly made pasta sauce – and it’s not just better tasting it also better for you.

The simplest, and most authentic marinara is a quick sauce, seasoned only with onion, garlic, pepper, and, if you like, basil or oregano. The pieces of tomato are left chunky, and the texture of the finished sauce is fairly loose.  It’s that easy. Toss with your favorite pasta and you’re weeknight meal is a quick trip to Italy!  Once you have this base, with just a few adjustments, you can make a range of sauces from a few simple ingredients.

Today we’re making Capellini with arrabiata sauce.  This dish’s name – arrabbiata – comes from the Italian word for “angry” because of the spicy tomato and red pepper.  The sweet tomatoes balance the heat from the peppers and will awaken any palate.  The salty, charred flavor from the grilled chicken offsets the heat and adds an element of texture to this luscious bowl of pasta.  No need for take out tonight, make a large bowl of pasta for your family and I promise you’ll go to bed with full bellies and a full wallet. 

Ingredients

  • 4 skinless boneless chicken breast
  • 1 packet Capellini pasta (angel hair)
  • 1 tbsp. extra virgin olive oil
  • 1 large onion, finely diced
  • 5 cloves garlic, finely diced
  • 1/2 tsp. salt
  • 1/2 tsp. freshly ground black pepper
  • 1 can diced tomatoes, 8 oz.
  • 2 cans stewed tomatoes, 16 oz.
  • 2 tbsp. tomato paste
  • 1 tbsp. Italian Seasoning
  • 2 tbsp. red-hot chili pepper (use more or less depending on the level of heat desired)
  • 1/4 cup freshly grated Parmigiano-Reggiano
  • 1 tbsp. Fresh Italian parsley, roughly chopped
  • Handful of fresh basil, roughly chopped

Chicken seasoning

  • 1 tsp. salt
  • 1 tsp. Italian Seasoning
  • 1/2 tsp. ground black pepper
  • 1/2 tsp. garlic powder

Method

  1. Place large pot of water on stove to boil for the pasta.  Once it boils lower it to a simmer until everything else is ready.  The pasta only takes 4 minutes to cook so it’s the last thing you want to do, but you want to have the water ready to go.
  2. Place skillet on medium heat and add olive oil.
  3. Saute onion, garlic, salt and pepper for about 5 minutes.  You want the onions to turn opaque; you don’t want them to brown.
  4. Add diced tomatoes, stewed tomatoes and tomato paste.  Stir in Italian seasoning and red-hot chili peppers and return to a low simmer.
  5. Carefully spoon out about half the mixture and place it in a food processor.  You can also use a blender but be careful and hold the lid down tightly since the heat will want to push it up.
  6. Blend half the sauce and add it back into the skillet.  This will add richness to the sauce while still keeping some texture.
  7. Add Parmigiano-Reggiano and lower heat to low.  Now it’s chicken time!
  8. Turn grill on medium~high (350 degrees)
  9. Mix chicken spices in a small bowl and sprinkle on top and bottom of chicken breast
  10. Spray hot grill with PAM and place chicken over direct heat.
  11. Close lid and cook for approx. 6 minutes, then flip and cook another 6 minutes with the lid closed.  Chicken’s done at 165 deg. There is no rare or med rare for chicken. You have to cook it done every time! Try not to prick the breast much, it will make the juices run out and cause it to be dry.
  12. Remove chicken from grill and let it rest while you cook the pasta.  Don’t slice immediately; wait until you’re ready to serve.
  13. Return water to a boil, salt water (1 tbsp. salt) and add pasta.
  14. Stir well and let boil for 4 minutes.  Start the 4 minutes as soon as you drop in the pasta.
  15. While pasta cooks, add parsley and basil to the sauce.
  16. Drain well and reserve a cup of pasta water to add to the sauce.  This thin pasta is very delicate and will turn to mush if you over cook it.
  17. Add drained pasta directly into sauce and stir.  Add some of the pasta water if needed; it will help loosen the sauce if it gets too thick.
  18. Fill a large bowl with a healthy serving of pasta and top with sliced chicken breast.

Diverti!

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April 9, 2012

Dry Rubbed Seared Salmon

It’s officially springtime, and with Easter passing I’m beginning to go through my lighter dishes to go with the change of seasons.  I get giddy thinking about fresh grilled corn on the cob, summer salads full of fresh veggies, pears, apples and toasted nuts, and most of all the selection of fresh fish in the local market.  One of my all time favorites is salmon, however, one badly cooked salmon can turn me off for months, so I have to choose wisely when I dine out.  The dry, chalky taste of overcooked salmon is one of the most devastating things you can be met with at the dinner table.  Similar to a burnt cookie, overcooked pasta, or a hockey puck steak, overcooked salmon is a major offense in my book.  But when it’s done well, you’ll want to have it every day of the week.  The beauty of salmon is that it can pick up a variety of flavors, teriyaki, garlic, white wine and butter, and its meaty texture lends itself to a variety of cooking methods.  I don’t recommend cooking Dover sole on the BBQ, but a salmon can stand up to this summer time classic.

The delicate crispy, golden crust that forms on the outside is a perfect contrast to the juicy, meaty flesh.  It’s a symbol of summer and health, and gets you on the track to looking stunning in your new summer swimsuit.

Perfect pan-seared salmon demands on a very hot pan. Use a heavy cast-iron skillet, which heats evenly. Warm the pan before you add the oil – either extra light virgin olive oil or vegetable oil; this trick allows the pan to get it really hot without burning the oil. A preheated pan also requires less oil.  Once you master this method you’ll be able to whip up a gourmet dinner in less than 10 minutes – golden brown outside and tender inside.   I like to serve salmon with a fresh mixed green salad with a tangy vinaigrette, a refreshing contrast to the rich, yet delicate fish.

Ingredients

  • 2 6 oz. salmon fillets (skin on) one per person
  • 1 tsp. garlic powder
  • 1 tsp. fresh thyme, finely chopped
  • 1 tsp. fresh rosemary, finely chopped
  • 1 tsp. sea salt
  • 1 tsp. freshly ground black pepper, coarse grind
  • 1 tsp. lemon pepper
  • 1 tsp. ground ginger
  • 1 tbsp. butter
  • 2 tbsp. extra light olive oil
  • 2 tsp. fresh parsley, finely chopped

Method

  1. In a small bowl, mix garlic powder, rosemary, thyme, seal, pepper, lemon pepper, and ginger.
  2. Brush the salmon with olive oil on all sides.
  3. Take the spice mixture and generously coat both sides of the salmon.
  4. Set a large cast-iron skillet over high heat. When a drop of water skitters on the surface, add the oil.
  5. Tilt the pan to coat the bottom evenly and heat until the oil is almost smoking, about 30 seconds.
  6. Place the salmon skin side up in the cast iron skillet.
  7. Cook until golden brown on the bottom, about 4 minutes.
  8. Turn the salmon and cook an additional 3 to 4 minutes on the other side.
  9. Then lower heat to medium, place lid over skillet to trap heat and finish cooking an additional 2-3 minutes.
  10. With a minute to go, add a tbsp. of butter and let is melt in the pan, spoon it over the top of the salmon right before you turn off the heat.
  11. To check if the salmon in ready, stick a thin knife in the thickest part and gently look at the color inside.  It should be juicy and barely turning opaque.  If you over cook the fish it will be extremely dry and very white in color.
  12. When salmon is cooked enough to eat safely it will lose its translucency and become opaque. It should also flake easily when tested with a fork.
  13. Serve with a fresh salad and enjoy your very healthy yet tasty dinner!

March 13, 2012

Roasted Butternut Squash and Ginger Carrots

Piping hot out of the oven, or room temperature on a sizzling summer day, roasted veggies serve as a perfect side dish to just about anything.  The variety of flavors you can unearth from diverse spices and oils allow you to adapt your dish to go perfectly with a roast chicken, seared salmon, or simply grilled steak.

The irresistible crunchy, caramelized edges, warm tender center, and rustic quality remind me of Italy.  There’s a time and place for perfectly cut vegetables, but it’s not in my kitchen.  The more time I can spend enjoying the food and less time prepping the better, especially on a busy weeknight. No need to stress yourself over perfect knife cuts – I know chefs everywhere are cringing over that statement – but honestly, as long as they’re all about the same size they will cook evenly and that’s all you need.

The fresh, clean tang of ginger contrasted with the sweetness of the carrots help brighten their natural flavor.  Garlic slowly warmed in the oven with a coating of healthy olive oil; mixed with the deep, creamy earthiness of butternut squash is a blissful combination.  The two together were simply flawless, and set side by side with a grilled steak and you’ll feel like you’re in paradise (or an Italian vacation in the middle of Tuscany).

Garlicky Butternut Squash

Ingredients

  • 2 large butternut squash, peeled and cubed
  • 4 garlic cloves, minced
  • 2 tbsp. extra light olive oil
  • 1 tbsp. black truffle infused olive oil
  • 1 tsp. coarse ground salt
  • 1 1/2 tsp. freshly ground black pepper, coarse ground
  • 1 tsp. crushed red pepper

Method

  1. Preheat oven to 400°F
  2. Wash and peel squash, and cut it into bite size squares.
  3. Place squash in a glass baking dish and drizzle with extra light olive oil.  Extra light olive oil has a higher burning temperature so I find it better for roasting.  Due to valuable antioxidants and ability to help lower total cholesterol, I always use extra light olive oil as a substitute for butter, shortening and other vegetable oils.
  4. Sprinkle with garlic, salt, ground black pepper and crushed red pepper and mix with a spoon until the squash is evenly coated with oil and seasoning.
  5. Cover with foil and bake for 30 mins
  6. After 30 mins, remove foil and continue baking for 10 minutes
  7. Just before removing he dish from the oven, turn the broiler on high for a few minutes
  8. Watch the oven, as the broiler will be hot and will burn the squash if left unattended.  It goes quickly, all you’ll need is 2-3 mins.  Once the butternut squash gets a slight golden color to the edges remove from oven and let cool for 5 mins before serving.

Ginger Carrots

Ingredients

  • 8 large carrots, peeled and sliced
  • 2 inch piece of ginger, grated
  • 2 tbsp. extra light olive oil
  • 1 tsp. course ground salt
  • 1 1/2 tsp. freshly ground pepper, course ground
  • 2 tbsp. water
  • 1/4 chicken bullion cube

Method

  1. Preheat oven to 400°F
  2. Place all the squash in a glass baking dish and drizzle with extra light olive oil.  Extra light olive oil has a higher burning temperature so I find it better for roasting.  Due to valuable antioxidants and ability to help lower total cholesterol, I always use extra light olive oil as a substitute for butter, shortening and other vegetable oils.
  3. Sprinkle with garlic, salt and ground pepper and mix with a spoon until the squash is evenly coated with oil and seasoning.
  4. Cover with foil and bake for 30 mins
  5. After 30 mins, remove foil and continue baking for 10 minutes
  6. Just before removing he dish from the oven, turn the broiler on high for a few minutes
  7. Watch the oven, as the broiler will be hot and will burn the squash if left unattended.  It goes quickly, all you’ll need is 2-3 mins.  Once the butternut squash gets a slight golden color to the edges remove from oven and let cool for 5 mins before serving.

March 3, 2012

Chinese Meatballs with Udon Noodles

I didn’t grow up eating meatballs; they were very foreign to me.  I was raised on Italian Bolognese, shepherds pie, and bacon sandwiches.  Yes, bacon sandwiches are just as they sound, toasted bread, ketchup, and bacon.  I simple, peasant style dish originating in the UK, and often called the “hangover cure”.   But that isn’t on today’s menu.  Today we’ll be having a much healthier meal, but just as satisfying.    OK, back to the meatballs.

My idea of meatballs was a dense, dry rock of unseasoned meat, or if you want to get even classier, those artificially tasking Chef Boyardee meatballs swimming in a thin copper red sauce – a far cry from a basic tomato sauce.  I can’t remember where or when this happened, but I eventually got over my fear.  The variety of flavor combination you can get from one simple dish never leaves you bored.  Italian, Swedish, Irish, Spanish… each culture has their own take and I urge you to try them all, and make some of your own.  Now you don’t hear of a “Chinese meatball” very often, but why not?  I incorporated all the same flavors you get in a stir fry and toss it with some Japanese udon noodles and you have a perfect fusion of flavors and textures.

Once you pop these in the oven and the aroma will envelope your kitchen.  And on those stressful days where you want the comforting flavors on Chinese takeout, you can spare the menu and the cost and whip this up in under 30 mins and you can rest easy you fed yourself a well-balanced meal.   A Rachel Ray recipe I found a few years ago inspired this dish.  The original is delicious but I wanted to switch a few things up and make it easier to cook on a school night. The original recipe can be found at the following link.  Chinese Spaghetti and Meatballs by Rachel Ray

Ingredients

  • 1 pound lean ground pork
  • 1 egg
  • 2 cups panko bread crumbs
  • 1 teaspoon Chinese five-spice powder
  • 3 scallions finely chopped
  • 1 2-inch piece of fresh ginger root, grated
  • 4 cloves garlic, grated
  • 2 tablespoons Tamari (dark soy sauce)
  • 2 tablespoon toasted sesame oil, 1 tbsp for the meatballs and 1 for the noodles, available on the Asian foods aisle of market
  • 1/2 tsp. freshly ground black pepper
  • 1/4 tsp. salt (you’ll have plenty of salt from the soy sauce)
  • 1 pound udon noodles, you can find them on the Asian foods aisle or substitute with spaghetti
  • 2 beef bullion cubes
  • 2 tablespoons extra light olive oil
  • 3 tablespoons toasted sesame seeds, available on the Asian foods aisle of market
  • 1 zucchini, julienned
  • 1 yellow zucchini squash, julienned
  • 1 scallion, finely sliced for garnish
  • 3 tbsp. cilantro, roughly chopped for garnish

Method

  1. Pre-heat the oven to 375°F.
  2. Place a large pot of water with bullion cubes on to boil for the noodles. The bullion helps flavor the noodles without overpowering your palate with soy sauce.  When it comes to a boil.  Lower it to a simmer until you put the meatballs in the oven, then it’s time to bring it back up to a boil and cook your udon noodles, don’t worry, I’ll let you know when to come back to these.
  3. Place the pork in a mixing bowl along with an egg, five-spice powder, scallions, ginger, garlic, soy sauce, sesame seed oil, salt, pepper, and panko breadcrumbs.
  4. Mix gently but thoroughly with your hands.  If you use a spoon you will likely over mix the meat and you’ll end up with tough, dry meatballs.
  5. Form 1 1/2-inch balls and place on a baking sheet.
  6. Brush the meatball with extra light olive oil and roast for 15 mins.
  7. Now that the meatballs are in, bring your water back up to a boil.
  8. Follow the directions on the noodle package.
  9. While the noodles and meatballs cook, julienne the squash and zucchini and set aside for garnish.  Roughly chop a good handful of cilantro and thinly slice 2 scallions for your garnish.
  10. When your noodles are ready, drain and return to pan.
  11. Toss noodles in 2 tbsp. olive oil and 1 tsp. sesame seed oil.
  12. When the meatballs are ready, remove from oven and assemble your dinner.
  13. Begin by placing noodles at the bottom of your bowl.  Add meatballs and slices of zucchini.
  14. Garnish with toasted sesame seeds, scallions and cilantro.
  15. Enjoy!

February 12, 2012

Flip’s Spiced Chicken Sausage Soup

I came back from a business trip with a box of tissues, cough drops, and a sore throat that wouldn’t pass.  By day 4 I developed a hacking cough so I eventually gave in and went to the doctor.  Well, there I was, 2 ear infections and bronchitis and my other half had just left for New Zealand for 2 weeks.  I was miserable.  After a hot shower and a little dusting off, I decided to end my pity party and headed to the store for some key ingredients.

With all my congestion I wasn’t able to taste anything.  I know, my worst nightmare.  So, the traditional chicken noodle soup was going to need a little kick.  I made a twist on the original with a little heat and some Italian sausage.  It’s as if gumbo and chicken noodle soup had a child.  On day 1 I wasn’t really able to taste it, but it did have a great combination of textures from soft vegetables and tender meatballs swimming in a warm, silky broth.  I figured I’d let it stew overnight before adjusting the spice, in hopes my taste buds would make a quick recovery.  Thanks to some antibiotics, prescription strength cough syrup and decongestants, I woke the next morning to the fragrant bouquet of rosemary and Italian sausage seeping through the house.  Ok, I’ll admit it, I had it for breakfast.  I just couldn’t resist!!  The hint of spice and cumin, mixed with the expected aroma of thyme, rosemary and soft tender chicken was a welcome home.  By the end of day 2 I feel like a new person.  It has everything I needed in one bowl to fight back, who can ask for more than that?

I packed up my weeks worth of lunches, and as long as I stop sneaking into the refrigerator for another bowl it should last me until Tuesday.

Ingredients

Stock

  • 4lb. raw chicken
  • 1 onion, roughly chopped
  • 2 stalks celery, roughly chopped
  • 1 large carrot, roughly chopped
  • 4 cloves garlic, smashed
  • 2 bay leaves
  • 1 tbsp. cumin
  • 1 tbsp. thyme
  • 3 sprigs fresh rosemary
  • 1 tbsp. salt
  • 1 tbsp. peppercorns
  • 1 bullion cube
  • 1 gallon cold water (enough to cover the chicken and all the contents)

Soup

  • Homemade stock (above)
  • Chicken from stock, shredded
  • 2 tsp. cayenne
  • 2 tsp. cumin
  • 1 tbsp. paprika
  • 1 tsp. olive oil
  • 1 large onion, diced
  • 2 cloves garlic, finely diced
  • 3 stalks celery, diced
  • 3 large carrots, chopped
  • 2 handfuls baby potatoes, quartered
  • 5 Italian sausages, casing removed
  • 1 bullion cube
  • 2 tbsp. tomato paste
  • 1 tsp. ground pepper
  • Salt to taste
  • Cilantro for garnish
  • Parmesan cheese for garnish

Method

  1. Wash raw chicken with cold water and remove giblets
  2. Place in large stockpot and add onion, celery, garlic, bay leaves, cumin, thyme, rosemary, salt, peppercorns, and bullion cube.  Don’t worry about chopping anything nicely, this is just to flavor the stock and it will all be strained out when the stock is ready.
  3. Fill pot with water until chicken and all contents are fully covered
  4. Place on stove on high and bring to a boil
  5. Once boiling, bring heat to low and simmer for 2-2½  hours.  The longer to simmer the better the flavor.  You can always make the stock the night before and let it sit overnight in the fridge.  Then you can strain it in the morning and you’re ready to make your soup.
  6. Remove chicken and strain stock
  7. Place stock back on stove and turn off heat.  Let sit for 10 minutes and then skim some of the extra oil off the top.  No need to go crazy, just skim some of the extra.
  8. Let the chicken cool about 15 minutes. Carefully remove and discard skin and bones and shred chicken with a fork.
  9. Sprinkle shredded chicken with cumin, paprika, and cayenne pepper.  Mix spices into chicken and return to stockpot.
  10. In a  sauté pan, cook onions and garlic in a tbsp. of olive oil.  Sauté on medium~high until slightly golden (about 7 mins).
  11. Add onions and garlic to stock along with celery, carrots, and potatoes.
  12. Use the same sauté pan for the sausage.  Remove sausage from casing and drop small bite size balls into pan and cook until slightly golden.
  13. Remove sausage from heat and add directly into stock.
  14. Add bullion cube and tomato paste, stir and let simmer.
  15. Let soup simmer on medium~low for 1 hour, taste and add salt/pepper if necessary.
  16. Serve and sprinkle with cilantro and Parmesan cheese.

I ran out of Parmesan so decided to try it with a little French feta crumbled on top.  Let me say, it’s worth trying!  The salty bite was perfectly balanced with the warm spice of the soup.

January 27, 2012

Asian Barbecue Chicken Wings

This may sound crazy, but it wasn’t until about 3 months ago that I had my very first chicken wing.  How I went almost 30 years of my life never having enjoyed these marvelous, spicy, tender chicken tenders we call Buffalo wings is beyond me.  I blame it on my British heritage.  I guess you could say growing up eating Shepard’s Pie and beans on toast had its drawbacks, but English mince pies make up for all that.  But I’ll get into those at a later date.

I fashioned this recipe after I my boyfriend went grocery shopping… something he rarely does unattended – as he usually comes home with extra bags of Cheetos puffs, tortilla chips and ice cream.  This time he came home with a bag of frozen wings – I’m not sure how he wandered into this section, by guess was he was looking for corn dogs.   I never buy frozen meat, but decided I’d give this a try since he was so excited over his discovery.   I think he was more excited by how cheap they were than anything else… you can’t really beat $6 for a 4lb. bag of chicken.  We started by looking up recipes online, but inevitably all of them consisted of at lest 3 things we didn’t have.  So, we made it up.  I have to admit I was happily surprised and since then we’ve already made then 4 more times.

You’re probably thinking chicken wings aren’t in your diet, since they’re traditionally fried and then glazed in a thick sauce.  The great this about these is they’re baked!  They come out just as crispy and juicy with less than half the calories.  You also have complete control over the type of sauce and how much you add.  I like this BBQ based sauce, it keep them healthy and they have a great tangy, Asian flair.

Ingredients

  • 4 lbs. frozen chicken wings
  • 1 1/4 cup BBQ sauce (I use Stubbs spicy BBQ sauce but feel free to use your favorite.)
  • 1 tbsp. soy sauce
  • 3 tbsp. honey
  • 1 tbsp. dried onion
  • 1 tsp. garlic powder
  • 1 tsp. toasted sesame seeds
  • 1 tsp. Habanero pepper sauce (I recommend using a hot sauce that’s not vinegar based, but one that lists chili as the first ingredient.  Depending on level of heat, add more or less)
  • Fresh carrots (side)
  • Fresh celery (side)
  • Ranch dressing (dip)

Method

  1. Preheat oven to 375°F
  2. Lay frozen chicken wings on a shallow baking pan in a single layer.  The pan I use has a rim around the edge to catch the juices.
  3. Place in oven to bake for 50-60 mins.  Check the wings every 20 mins and drain the extra fat from the pan.  Turn wings over 40 mins into cooking.  I’ll increase the heat 10° to 385°F for the last 5-10 minutes to get a little extra crisp.
  4. While the chicken bakes, it’s time to make the sauce
  5. In a small bowl mix all ingredients: BBQ sauce, soy sauce, honey, dried onion, garlic powder, sesame seeds and Habanero pepper sauce.
  6. Mix with a fork and taste.  You’ll likely want to adjust some of the levels of hot sauce and honey to suit your own taste.  The combination above is my favorite, but you can pay around and make your own combinations too.
  7. When the chicken in cooked through with a nice golden crust, remove from oven.
  8. Place in a large bowl and pour half the sauce on the wings.
  9. Shake bowl lightly until the sauce covers all the pieces, add more sauce as needed.
  10. When the wings ready, I like to sprinkle on some extra sesame seeds.  It looks fancy and I love the taste!!
  11. Serve with fresh carrots, celery and ranch dressing.  Any extra sauce can also be serves as a dipping sauce.

I hope you enjoy these healthy wings.  They’re a great alternative to spending lots of money at a local restaurant, and baking the wings helps keep you in shape for spring, or hopefully a fun vacation!  After making these at home I doubt I’ll ever have wings out again.  Half the price and all the flavor!

October 21, 2011

Jalapeño Corn Spoon Bread

I discovered corn spoon bread at a family Thanksgiving my junior year of high school.  How I could go 16 years of my life without knowing about this delicacy is beyond me.  My family was invited over to a friend’s house, and Meghan made her special recipe.  I didn’t even know what it was until it came out of the oven warm and steaming.  Similar to a thick pudding texture, this sweet, creamy dish is a welcomed partner to steak, chili, pork chops, ribs… ok, pretty much anything.

This corn bread meets corn chowder under the alias of spoon bread, is something that I happily mound on my plate knowing it’s both healthy and sweetly delicious.  This is a great substitute to your traditional mashed potatoes, yams, parsnips, root vegetables and other purees that serve as the piles to sop up everything delectable that runs off our main courses before our forks can catch it.  To offset the sweetness of the corn, I add onions and jalapenos to give a mild spice.  I’ve modified the original recipe, but the staples are still there.  Thanks Meghan, and I hope you all enjoy it as much as I do.

Ingredients

  • 1 cup fat-free sour cream
  • 3 tbsp butter
  • 1 egg
  • 1 can whole can corn undrained (no salt added)
  • 1 can creamed corn (no salt added)
  • 1/2 cup chopped onion
  • 4 jalapeños, finely diced
  • 2 tsp. jalapeño powder
  • 1 package corn bread (jiffy)

Method

  • Preheat oven to 350
  • Combine sour cream, butter and egg in a medium size bowl and whisk until smooth
  • Add the remaining ingredients, corm, onion, jalapeno, jalapeño power and corn bread and mix with a wooden spoon
  • Spray a 9” pan with cooking spray
  • Place on center rack in oven and cook for 1 hour
  • Remove from oven and let stand for 10 minutes before serving, it will be very very hot!

THANK YOU MEGHAN!  This one’s for you!

September 19, 2011

Zesty Citrus Chicken

I was sitting in my kitchen trying to decide what to do with a bunch of skinless boneless chicken breasts.  That’s when I spotted the bowl of limes and lemons I keep behind the sink (mainly for decoration) but in this case it was my new recipe!  I took 2 limes and 2 lemons and wallah – I have zesty citrus chicken!

Not only is this easy, but it’s also very healthy.  You get great flavor from the citrus marinade, and not a lot of fat since you pan sear it in just a little olive oil.  It reminded me of the beginning of summer as the smell of fresh lemons sifted through my kitchen.  I also love all the specks of color you got from the citrus zest.   It’s easy, healthy and flavorful, and best of all I made it with my kitchen adornment!

Ingredients

  • 6-8 skinless boneless chicken tenders (if you get whole breasts, just slice them in half, this way they take less time to cook and they stay moist and tender)
  • 2 limes, juice and zest
  • 2 lemons, juice and zest
  • 2 tbsp olive oil
  • pinch of salt
  • pinch of freshly ground pepper
  • 1 tsp garlic powder
  • 1 tsp onion flakes
  • 1 tsp red pepper flakes
  • 2 tbsp fresh parsley, chopped

Method

  • Combine all the ingredients above (except the chicken) in bowl and whisk
  • Once mixed, add chicken and make sure each piece gets coated.  Cover with saran wrap and leave in the fridge to marinate for at least 2 hours (I usually leave it overnight)
  • Remove chicken from fridge 15 minutes before cooking, so it can warm up just a bit
  • Heat non stick pan to medium high and add a tsp of olive oil
  • Once pan is hot, add chicken strips (it should sizzle)
  • Cook for 4-5 minutes and then flip; they’ll be slightly golden on the bottom, white half way up and the top will still be pink.  If you’re cooking full breasts, you’ll need to cook them for longer, about 8 minutes per side.
  • Flip and cook an additional 4-5 minutes
  • The chicken is done when it’s no longer pink in the middle (you can take one piece out and cut into it to check)  You can also use a meat thermometer; chicken is done at 165 degrees.
  • Serve with a side of rice or potatoes and some greens
  • Enjoy!
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