Tag Archives: Chicken

braised chicken breasts & garlic mash

despite having a mostly vegetarian diet, i love braised meat of any sort.

dear lord look at that gravy, salt, fat, and garlic content.

& tell me that isn’t heaven.

go ahead, i dare you.

braised chicken breasts
2 large bone-in, skin on, organic chicken breasts or thighs
2 large carrots (or pack of baby carrots)
2 stalks celery
1 onion, halved and sliced thickly
1/2 c. pearl onions
1 leek
1 clove garlic, minced
9 – 10 thickly sliced crimini mushrooms
low-sodium chicken stock
fresh thyme, rosemary, marjoram, sage
5 potatoes
butter
s/p/evoo

preheat oven to 300F/150C
using a mortar and pestle, grind herbs with about a tablespoon of good olive oil and a tsp ea of salt and pepper. gently rub herb mixture on chicken meat, under the skin. if using thighs, marinate in mixture for 30 minutes to an hour.
in a large dutch oven, heat olive oil and sear chicken breast over medium-high heat until browned on both sides. remove, set aside. drain some oil.
in the same pot, reduce heat to medium, add garlic until fragrant then add aromatics (celery, carrot, onion) and gently saute veg until fragrant.
add a sprig of thyme, mushroom, and sliced leek, saute.
season with s/p
return chicken to pot and gently pour chicken stock until covered halfway.
cover and place in the oven for 3 – 4 hours or until chicken is fall-off-the-bone tender

in the last hour of braising, peel & boil potatoes in salted water with a sprig of rosemary. when soft, after about 15 minutes, mash and add generous amounts of cream, butter (3tbsp), and herbs of your choice. i generally like to saute the herbs in some butter and add the flavored butter to the potatoes. yum.

separate yummy bits and drippings, set aside. in a large pan, melt 2 tbsp butter and a tbsp of  flour. whisk to make a roux. add drippings and stir until
errthing is gravy.

enjoy

{think about going to the gym but then just food coma and die.}

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chicken & veg soup

So pollution has been pretty bad here in Shanghai for the last few days.
and I have been, to say the least, smoking a lot
got sick last week with a fever and cough and paid a visit to a local Chinese hospital
questionable cleanliness…
went home, made some chicken soup, special soy milk tea and passed out for the day

needless to say, i’ve been going out at it again.
keep ’em crossed that the cough doesn’t return.

chicken & vegetable soup

1 large carrot, cubed
1 cucumber
1/2 onion, sliced
(6 large shiitake mushrooms, sliced)
helpful serving of spinach
1 clove garlic, minced
5 large cherry tomatoes, halved
1tbsp chopped fresh thyme
1 liter (about 4 – 5 cups) lemon-soaked water (or salt-free chicken broth)
2 boneless, skinless chicken breasts, cut into chunks
(1 chorizo or spicy italian sausage)
(1/2 c. brown rice)
1 bay leaf
s/p/olio

in a large pot, brown chicken and chorizo in 1/2 tbsp olive oil. remove and set aside. in the same pot, sweat onion, carrot, & garlic until fragrant. celery at this point would be nice too. add meat back in and saute. slowly add broth or water. add thyme and bay leaf(or any bouquet garni) along with tomatoes and brown rice. bring mixture to a boil, reduce to a simmer. add salt to taste. simmer for an hour or more. 20 minutes before serving, add shiitake & cucumber; continue to simmer until cucumber is softened. add spinach and wilt.
ladle into large bowl and serve with a piece of crusty bread & fresh mint tea.

love,
k

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Oven- “Fried” Chicken Parmesan

I love things that are crusted. The problem is, half the time it’s usually deep-fried in a ton of oil (yum). Baking it kind of reduces the oil, reduces tons of fat (by 14g), and still gives it a nice golden crust. Using panko bread crumbs also gives it a crispiness that is associated with deep-fried heaven. I used whole-wheat panko breadcrumbs which, despite trying to BE panko, is texturally different (like whole-wheat bread vs white). Except in this case, whole-wheat is still incredibly crunchy and delicious. This recipe was adapted from my god-send of healthy cooking, The Best Light Recipe from the editors of Cook’s Illustrated and America’s Test Kitchen.

Oven-“Fried” Chicken Parmesan
2 (or 3) 8-ounce large chicken breasts
1.5 cups (whole-wheat) panko breadcrumbs
1 ounce (about 1/2 c) grated parmesan
1/2 c. unbleached all-purpose flour
1.5 tsp garlic powder
s/p
3 large egg whites
1 tbsp water
vegetable oil spray
your favorite tomato sauce
3 oz (low-fat) Mozzarella, shredded
1 tablespoon minced fresh basil
~310 cal, 8g fat, 75mg chol, 20g carbs, 38gprotein, 790mg sodium

Adjust the oven rack to middle position and preheat oven to 475F.

Trim the fat off the chicken and slice into cutlets. I have terrible knife skills but basically, you cut it as if you were butterflying the chicken but slice it all the way through. You’re then left with flatter cutlets. Easy enough except I’m incredibly bad at this and some were fatter or had holes in them.

Here’s how to get a beautiful, golden-brown coating on the chicken: Pre-toast the crumbs. Heat about a tablespoon of olive oil in a large skillet. Add the bread crumbs and toast over medium-heat. With whole-wheat panko, it’s a little hard to tell when it’s done but it does turn a slightly darker brown– should take about 10 minutes. Spread it in a shallow dish and cool off.

In another dish, combine flour, garlic powder, 1 tablespoon salt, and 1/2 tsp pepper. In another dish, whisk the egg whites and water together.

Line a rimmed baking sheet with foil and place over it, a wire rack that has been sprayed with vegetable oil. Pat the chicken dry with a paper towel and season with salt and pepper. Dredge the cutlets in flour, shaking off excess. Dip into egg whites and finally, the bread crumbs. Lay the chicken on the wire rack and spray them with vegetable oil.

Bake until the meat is cooked through and feels firm when pressed– about 15 minutes.

Remove the chicken, spoon about 2 tablespoons of sauce over the top and 2 tablespoons of shredded mozzarella (I got excited and just sliced it). return the chicken to the oven and bake for another 5 minutes, until the cheese has melted. Sprinkle with basil and lay it over a bed of fettuccine (leftovers from the last recipe).  Serve with a side of steamed broccoli and carrots.

— — —
BONUS!
Steaming Vegs in the Microonda (microwave)

I have a friend who taught me how to steam broccoli (and carrots) in the microwave. Just put a plate over a bowl of fresh broccoli and microwave for a half a minute. Carrots may have to go in for longer. He seasons it with some garlic powder (and tabasco.. ugh)! Super fast, especially if you’re short on time. I prefer, however, to blanch my broccoli in some salted boiling water for 4 or 5 minutes and season with a little salt if needed– it’s easier to keep it crispier.

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