Herb Encrusted Chicken Paillard with Spicy Lemon Quinoa Salad

paillardquinoa

 

Watch me make this on my YouTube channel!

Yield: 4 servings

 

Chicken:

4 large boneless, skinless chicken breasts (approximately 2 pounds)

3 tablespoons finely chopped fresh rosemary, oregano or thyme (or a combination of all three)

2 teaspoons lemon zest (zest of 2 lemons), grated on a Microplane

3 large garlic cloves, peeled and minced (1 tablespoon)

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Extra-virgin olive oil, for drizzling

 

Line a sheet tray with aluminum foil. Adjust an oven rack to the upper position.

Pat the chicken breasts dry. Using a mallet, rolling pin, or the back of a saucepan, pound each chicken breast between two sheets of plastic wrap until ⅓ inch thick.

Remove the chicken from the plastic wrap, then drizzle lightly with the olive oil, just enough to coat both sides, rubbing to coat evenly. Season equally with herbs, lemon zest, garlic, salt and pepper.

Set your oven to broil. Place chicken on sheet tray and broil for approximately 8 minutes, flipping the breasts halfway through, until the internal temperature is 150 degrees Fahrenheit. (Keep your eyes on that chicken under the broiler – things can happen fast!)

Remove from oven and let rest for 5 minutes before slicing / serving over the quinoa salad.

 

Spicy Lemon Quinoa Salad:

Citronette:

¼ cup extra-virgin olive oil

¼ cup freshly squeezed lemon juice, plus more to taste

1 medium shallot, peeled and diced finely (3 tablespoons)

1 teaspoon kosher salt, plus more to taste

Freshly ground black pepper, to taste

 

In a small container with a tight fitting lid, combine the citronette ingredients, close the lid tightly, and shake well to combine. Or, whisk to combine the ingredients in a small bowl.

 

Salad:

1 cup quinoa, rinsed and drained

½ teaspoon crushed red chile pepper (chile flakes), or to taste

3/4 cup roughly chopped fresh flat-leaf Italian parsley

¼ cup toasted pine nuts

1 (15-ounce) can of garbanzo beans (chickpeas), rinsed and drained

1/4 cup roughly chopped kalamata or green olives, pits removed

 

Cook quinoa according to package instructions.

Transfer the quinoa to a medium sized bowl. Add the chile flakes, parsley, pine nuts, garbanzo beans and olives. Drizzle the citronette over the salad. Fold to mix everything together. Season to taste with additional salt, pepper, and lemon juice.

Tray Baked Chicken Thighs with Roasted Grapes and Arugula

Chicken and Roasted Grapes

 

Yields: 4 servings

 

Zest of 1 lemon (grated on a Microplane)

10 (3-inch) sprigs fresh thyme

1¾ boneless skinless chicken thighs (approximately 6 chicken thighs)

2 tablespoons extra virgin olive oil

¾ teaspoon kosher salt, plus more to taste

¼ teaspoon freshly ground black pepper

1 pound seedless red grapes

4 packed cups arugula (5 ounces)

2 teaspoons balsamic vinegar

 

Adjust an oven rack 5 inches from the broiler and set the oven to broil.

Add the lemon zest, thyme, chicken thighs, olive oil, salt and pepper to a large mixing bowl. Mix to combine.

Place chicken thighs on an aluminum foil lined sheet tray.

Add grapes to the same large mixing bowl and mix so that you coat the grapes with the excess olive oil and seasoning left in the bowl.

Distribute grapes on the sheet tray, but do not cover the chicken. (You may need to do some rearranging on the sheet tray so nothing is overlapping.)

Place sheet tray in oven and set a timer for 7 minutes. After 7 minutes, flip the chicken. Continue cooking for another 7 to 10 minutes or until the internal temperature of the chicken reaches 165 degrees with a digital thermometer.

Remove sheet tray from the oven and transfer chicken and grapes to a plate (don’t pour out the jus!).

Add arugula to a large mixing bowl. Pour ¼ cup of the warm chicken/grape jus from the sheet tray over the arugula. Add the balsamic vinegar and gently fold to combine. Season with salt.

Serve by dividing the arugula onto plates. Top each salad with chicken and some roasted grapes. Got any leftover jus? Drizzle it over each plate for extra flavor.

 

Rosemary White Bean Soup with Smoked Bacon

Bacon makes everything better…

white bean

Rosemary White Bean Soup with Smoked Bacon

 

Yield: 4 servings

 

1 bunch curly kale

1 tablespoon extra-virgin olive oil, plus more for drizzling

3 slices smoked bacon, halved lengthwise and then cut crosswise into ¼-inch slices (3/4 cup)

2 medium yellow onions, peeled and diced small (2 cups)

5 large garlic cloves, peeled andminced (1 tablespoon plus 2 teaspoons)

3 (5-inch) sprigs fresh rosemary, bruised with your fingers

5 sprigs fresh thyme

2 dried bay leaves

2 (16-ounce) cans white kidney beans (cannellini beans), rinsed and drained

6 cups vegetable or chicken stock

Kosher salt, to taste

Freshly ground black pepper, to taste

¼ teaspoon red wine vinegar, plus more to taste

Parmigiano-Reggiano or Pecorino Romano cheese, not pre-grated, for serving

 

Strip the tender leaves from the tough stems of the kale; discard the stems. Rinse the leaves, then chop roughly. You should have approximately 6 packed cups of kale.

Add the bacon and 1 tablespoon of olive oil to a small pot. Place over medium-low heat and cook for approximately 5 to 6 minutes, stirring occasionally, until much of the fat has rendered off, and the bacon is just beginning to get nice and crispy.

Add the onions, stir occasionally, and continue to cook until soft and translucent, 6 to 7 minutes.

Add the garlic and cook until fragrant, 1 minute.

Using a piece of butcher’s twine, tie together the rosemary, thyme sprigs and bay leaves; toss the herbs in the pot.

Stir in the beans, kale, and stock.

Cover and increase the heat to high. Bring to a boil, then reduce the heat to low and simmer for 20 minutes, or until the beans are soft and the kale is cooked through.

Remove the tied herbs and discard. Add the vinegar and season to taste with salt, pepper and additional vinegar.

Serve in bowls. Shave some Parmigiano-Reggiano over the soup with a vegetable peeler, then top with a drizzle of olive oil and some pepper.

Lima Bean Rosemary Puree

Dip into this delicious dip any day of the week!

lima bean puree3

Lima Bean Rosemary Puree

 

1 lb (approximately 3 cups/1 bag) frozen lima beans

3/4 teaspoon finely chopped fresh rosemary (1 5-inch sprig)

¼ cup 2% plain Greek yogurt

2 tablespoons extra-virgin olive oil

2 tablespoons freshly squeezed lemon juice (juice from 1 large lemon)

1 large garlic clove, peeled and smashed

¾ teaspoon kosher salt

¼ freshly ground black pepper

¾ teaspoon ground fennel

3 tablespoons water

 

Cook lima beans according to package instructions (stovetop or microwave).

Add lima beans and remaining ingredients to a food processor. Blend until smooth, 3 to 4 minutes.

Serve with crudité or in place of serving rice or mashed potatoes in a dish.

Brazil Nut and Date Bread with Honey Butter

brazil-nut-bread-with-honey-butter-image

Brazil Nut and Date Bread with Honey Butter

(Serve for breakfast, snack, cheese plate or dessert!)

Yield: 1  9-inch pie

Unsalted butter, to prepare the pie pan
¼ cup plus 2 tablespoons white whole wheat flour, plus more for dusting
½ teaspoon ground cinnamon
1/8 teaspoon kosher salt
2 teaspoons unsweetened cocoa powder
1 tablespoon orange zest, grated on a Microplane
½ teaspoon baking powder
1 cup finely chopped Medjool dates, pits removed
2 tablespoons whole milk
1 cup raw brazil nuts, chopped roughly
3 large eggs

Adjust an oven rack to the middle position, then preheat the oven to 325ºF.

Butter a 9-inch pie pan, then dust with flour, tapping out any excess.

Mix together the flour, cinnamon, salt, cocoa powder, zest and baking powder in a medium-sized bowl.

Add the dates, milk, nuts and eggs and mix very well using a wooden spoon. Get in there with some elbow grease, and really stir until well combined. It’ll be thick and chunky, but that’s a good thing.

Pour the date batter into the prepared pie pan and or use the back of the wooden spoon to level off the batter.

Place the pie pan on a sheet pan and transfer to the oven.

Bake, uncovered, 40 to 45 minutes, until the top is light to golden brown and the center springs back when pressed.

Remove from the oven and allow to cool in the pan. Once cool enough to handle, remove from the pie pan, slice (using a bread knife) and serve with a slathering of honey butter.

Honey Butter:

1/2 stick unsalted butter (4 tablespoons), softened
2 tablespoons honey, preferably orange blossom

Mix the butter and honey in a small bowl until thoroughly combined.

Photo: Ronald Tsang

P.S. This recipe was recently featured in an issue of Clean Eating Magazine and my new online cooking course with Clean Eating Magazine, “Clean Cooking & Nutrition: The World’s Healthiest Proteins & Advanced Vegetable Prep” will be starting on April 3! It’s gonna be so. much. fun! Check out the course trailer/preview to see for yourself!

Cook with me! Sign up NOW!

Cook with me!

My online Clean Eating Academy cooking course, “Clean Cooking & Nutrition: The World’s Healthiest Proteins & Advanced Vegetable Prep” starts APRIL 3rd!

Sign up today and I’ll see you on MONDAY! Wohoo!

A sampling of what you will be eating…

Screen Shot 2017-03-29 at 3.02.59 PMscreen-shot-2016-09-29-at-10-55-28-amtunasalmon

 

Braised Spiced Chickpeas 
with Swiss Chard & Sweet Potatoes

Try my delicious veg & fruit packed stew recently featured in Clean Eating Magazine!

braised-spiced-chickpeas-with-swiss-chard-sweet-potatoes

photo by Ronald Tsang

Braised Spiced Chickpeas 
with Swiss Chard & Sweet Potatoes

 

Yield: 6 servings

 

3 tablespoons extra-virgin olive oil, plus more for drizzling

2 medium yellow onions, peeled and diced small (2 cups)

2 small fennel bulbs, stems and bottoms removed, diced small (2½ cups)

¼ kosher salt, plus more to taste

7 large garlic cloves, peeled and minced (2 tablespoons)

1 teaspoon ground cumin

1 teaspoon ground coriander

½ teaspoon ground cinnamon

1 tablespoon orange zest, grated on a Microplane

1 pound sweet potatoes, peeled and cut into ½-inch cubes (3 cups)

3-ounces dried figs, tough stems removed and quartered (9 figs)

3-ounces dried apricots, chopped roughly (11 apricots)

3-ounces dried plums, chopped roughly (12 plums)

1 tablespoon honey

2 (15.5-ounce) cans chickpeas, rinsed and drained

3 cups low sodium chicken stock

1 pound rainbow chard (leaves and stems), chopped roughly

Freshly ground black pepper, to taste

Fresh cilantro leaves, for garnish

 

Add the olive oil, onions, fennel and ¼ teaspoon salt to a 5.5 quart dutch oven and cook over medium heat, stirring occasionally, until soft and translucent, 10 to 12 minutes.

Add the garlic, cumin, coriander, cinnamon and orange zest. Stir and cook until fragrant, 1 minute.

Add the sweet potatoes, dried fruit, honey, chickpeas and chicken stock. Cover and increase the heat to medium high to bring to a boil. Once at a boil, reduce the heat to medium low. Cook for approximately 10 minutes, until the sweet potatoes are barely tender.

Stir in the chard. Cook, uncovered, for 8 to 10 minutes, until the greens are tender.

Season to taste with salt and pepper.

Serve in bowls and top with fresh cilantro for a delicious garnish. (Pairs well with brown rice, quinoa, chicken, etc.) Tip: make this dish vegetarian by swapping out the chicken stock for veg stock.

Vegetarian Bulgur Chili

It’s cozy, flavorful and healthy… a perfect combination for a happy new year!

vegetarian-bulgur-chili

Vegetarian Bulgur Chili

Yield: 4 to 6 servings

 

4 cups vegetable stock, divided

1 cup bulgur

3 tablespoons extra-virgin olive oil, plus more for drizzling

2 large yellow onions, peeled and diced small (3 cups)

4 sprigs of fresh thyme, tied together with butcher’s twine

5 large garlic cloves, peeled and chopped roughly (1 tablespoon plus 2 teaspoons)

1 tablespoon double concentrated tomato paste

½ teaspoons chili powder

½ teaspoon ancho chili powder

¾ teaspoon ground allspice

¾ teaspoon ground cinnamon

¾ teaspoon ground cumin

⅛ teaspoon ground chipotle, or to taste

1 teaspoon kosher salt, plus more to taste

1 tablespoons natural unsweetened cocoa powder

1 (14-ounce) can diced tomatoes, undrained, preferably fire-roasted

1 tablespoon vegan Worcestershire sauce

1½ tablespoons apple cider vinegar, plus more to taste

2 (15-ounce) can beans (combination of red kidney beans, black beans, and/or pinto beans) rinsed and drained

Freshly ground black pepper, to taste

¼ cup crème fraiche or sour cream, optional

 

Add 2 cups of the vegetable stock and 1 cup bulgur to a medium saucepan. Bring to a boil, reduce heat to a simmer and cook 12 to 15 minutes until bulgur has absorbed the water and is al dente. (You may need to drain water out to prevent overcooking or add a little water to prevent undercooking.) Set aside when finished cooking.

Add 3 tablespoons oil, the onions and thyme to a small pot set over medium heat. Cook, stirring occasionally, for 8 to 10 minutes, until the onions are soft and translucent.

Stir in the garlic and cook until fragrant, 1 minute.

Add the tomato paste and continue to cook, stirring occasionally, for 3 minutes.

Stir in the chili powder, ancho powder, allspice, cinnamon, cumin, chipotle, 1 teaspoon salt, unsweetened cocoa, tomatoes, Worcestershire, vinegar, remaining stock, and beans. Scrape the bottom of the pan with a wooden spoon to remove any brown bits.

Reduce the heat to low and continue cooking for 30 minutes, uncovered, stirring occasionally, while the chili simmers slowly.

Stir in 1 cup of the cooked bulgur and remove from heat. Remove the thyme bundle and season to taste with salt, pepper and an additional dash of apple cider vinegar.

Divide into bowls, top with a dollop of crème fraiche and serve.

Other topping suggestions: fresh cilantro, cheddar cheese, avocado…

Chocolate Peanut Butter Chunk Cookies – Drought Friendly – aka vegan

In the mood for something a little sweet and chocolatey? But healthy, right?!, because chocolate is an antioxidant and peanut butter is full of protein… right… YES! Try these Chocolate Peanut Butter Chunk Cookies. Another recipe from our continuing Drought Friendly Recipe project.

Choc PB Cookies Drought Friendly

Vegan Chocolate Peanut Butter Chunk Cookies

Yield: 14 cookies

 

1 tablespoon flaxseed meal (ground flax seed)

5 tablespoons water

½ cup all-purpose flour

¼ cup cocoa powder

½ teaspoon baking soda

¼ teaspoon kosher salt

1 cup chunky peanut butter

1 cup dark brown sugar

1 teaspoon pure vanilla extract

 

Adjust an oven rack to the middle position and preheat the oven to 375 degrees Fahrenheit.

In a small bowl, mix to combine the flax seed and water. Stir and let rest for at least 5 minutes.

In a small bowl, mix to combine flour, cocoa powder, baking soda and salt.

Mix the peanut butter with the brown sugar on low speed in a stand mixer using the paddle attachment for approximately 3 minutes. Add in the vanilla and flax/water mixture. Mix to combine. Add flour/cocoa mixture and mix until just combined, approximately 1 minute. The texture should be like play-doh. (Do not over mix.)

Using your hands, form cookies into 1½-inch sized balls and place, evenly spaced, on a parchment lined sheet pan. Place no more than 9 per sheet tray.

Bake for 20 minutes.

Remove from oven. Using the back of a flat spatula, gently press cookies down to form a disc shape.

Let cool completely on sheet pan so cookies firm up before eating.

Veggie Burger

It’s summertime and that means burgers! Therefore, for our next Drought Friendly Recipe, we bring you a delicious, hearty and umami packed (thank you, mushrooms) veggie burger. This recipes makes thirteen 1/4 pound burgers. Now, if it were beef we were using, that would mean a serious water footprint. According to the LA Times, it takes 1,799 gallons of water to make 1 pound of beef. So, again, if this recipe were using beef, it would take a little over 5,800 gallons of water to produce thirteen 1/4 pound burgers. Good thing this recipe is comprised of veggies and grains. When you calculate the water footprint of this recipe as is, it comes out to something around 800 gallons of water or around 1/7 of the water used for a beef burger. So, how about swapping in this recipe for your next burger night? Bonus: you can make the burger mix in advance and then cook the pattys off when the time comes. Enjoy!

veggie onions

Spreading out the caramelized onion on a parchment-lined sheet tray to cool

veggie burger mushroom

1/2 batch of quartered mushrooms ready for pulsing

mushrooms chopped veggie burger

Good texture for the mushrooms

mushroom onions veggie burger

Spreading the roasted mushrooms over the cooled caramelized onions

rice lentil veggie burger

Rice/Bulgur/Lentil mixture

spices veggie burger

Spices!

veggie burger

Brushing the burgers with oil before putting them in the pan

Veggie Burger Overhead

Time to eat.

Drought Friendly Veggie Burgers

Yield: 13 burgers

 

¼ cup grapeseed oil, divided, plus more for brushing

1 large yellow onion, peeled and diced small (2 cups)

1 teaspoon kosher salt, divided, plus more to taste

20 large cloves garlic, peeled and chopped roughly (1/2 cup)

24-ounces cremini mushrooms, quartered

½ teaspoon freshly ground black pepper, divided, plus more to taste

4 cups vegetable stock

¼ cup white jasmine rice

½ cup black (beluga) lentils

¾ cup bulgur

1 (15-ounce) can black beans, undrained

1 cup panko

1 tablespoon dried Greek oregano

½ teaspoon chipotle powder

1 tablespoon soy sauce

2 tablespoons vegan worcestershire sauce

2 teaspoons Dijon mustard

1 teaspoon ground fennel

1 teaspoon ground cumin

The Fixin’s:

13 burger buns

13 large slices tomato

Lettuce (your choice!)

Pickled shallots

Organic ketchup, no question

Dijon mustard, gotta’ have mustard too

 

Place an oven rack to the upper position and preheat the oven to 400 degrees Fahrenheit.

Add the onion, 2 tablespoons oil and ¼ teaspoon salt to a medium (3½ quart) saucepan and place over medium heat. Cook, stirring occasionally, for approximately 8 minutes until onions are translucent and just beginning to brown. Stir in the garlic and continue to cook, stirring occasionally, for an additional 5 minutes. Remove from heat and spread the onion mixture over a parchment-lined sheet tray to cool. Do not wash the saucepan.

In a food processor, pulse half the mushrooms until finely chopped, approximately 30 quick pulses. Transfer mushrooms to a medium mixing bowl and pulse the remaining mushrooms in the same way. Transfer remaining mushrooms to the medium mixing bowl. Do not wash food processor.

Stir to combine the chopped mushrooms with 2 tablespoons of grapeseed oil, ¼ teaspoon salt and ¼ teaspoon pepper.

Spread the mushrooms evenly over a parchment-lined sheet tray. Transfer sheet tray to the oven and bake for 30 minutes, stirring once after 15 minutes. Remove the sheet tray from the oven and evenly spread the mushrooms over the onions to cool to room temperature.

In the same medium (3½ quart) saucepan used for the onion mixture, add the stock. Place over high heat and bring to a boil. Add rice, black lentils, bulgur, black beans (with liquid), ½ teaspoon salt and ¼ teaspoon black pepper. Stir to combine and bring to a boil again. Cover with a lid, reduce the heat to low, and simmer for 15 minutes, stirring every 5 minutes (scraping the bottom of the pan to prevent burning). Remove from the heat and drain excess liquid using a fine mesh strainer. Spread strained rice mixture evenly over a parchment-lined sheet tray and cool to room temperature.

In a large mixing bowl, using a fork, stir to combine the cooked mushrooms, cooked rice mixture, panko, dried oregano, chipotle powder, soy sauce, Worcestershire sauce, mustard, fennel and cumin. Season to taste with salt and pepper.

Put half of the mixture into a food processor and pulse 15 times until mixture is well combined. Transfer the processed batch back into the large mixing bowl and stir everything together until well mixed.

Using a ½ cup measuring cup, measure out ½ cup of mixture per burger, shaping the burgers with your hands into 4-inch (diameter) patties. Set each burger on a parchment-lined sheet tray and brush the top of each burger evenly with some oil.

Heat a large non-stick pan over medium heat for 3 minutes. Transfer the prepared burgers, oil side down, into the pan and cook undisturbed for 3 minutes. Brush the second side of the burgers with oil and then flip the burgers over. Continue to cook for an additional 3 minutes. Transfer the cooked burgers to a parchment-lined sheet tray and bake for 10 minutes. Flip the burgers and continue to bake for an additional 10 minutes.

Remove the sheet tray from the oven. Serve burgers on buns with tomato slices, lettuce, pickled shallots, ketchup and mustard.