Week of Aug 22, 2016

 

WEEKLY TIP

I have no tips about cooking, however this is breaking news for Cancer patients.  Please support INTEGRATIVE CANCER THERAPIES.  Great strides are being taken to heal those who are suffering from this disease of the body.  It can be cured!!!  Here is a great article regarding research being done right now by Hsueh-Kung Lin!

http://ict.sagepub.com/content/early/2016/08/16/1534735416664174.abstract

If you’d like to follow Mr. Lin on facebook he would appreciate your support.  Here is a link to his page https://www.facebook.com/hsuehkung.lin?fref=nf   go check it out and give him some LIKES

Lemon Butter Chicken and Zoodles

INGREDIENTS

  • 1 tbsp. extra-virgin olive oil
  • 1 lb. boneless skinless chicken breasts
  • kosher salt
  • Freshly ground black pepper
  • 2 med zuchinni sliced into zoodles (get a spiralizer here) or you can buy a spiralizer at Bed Bath & Beyond or Target and even Wal-Mart
  • 1/4 c. butter
  • 2 cloves garlic, minced
  • 1/2 small red onion, finely chopped
  • 1/3 c. freshly squeezed lemon juice (from 4 lemons)
  • 1 lemon, thinly sliced into half moons
  • Zest of 1 lemon
  • pinch of crushed red pepper flakes
  • 3 c. baby spinach
  • 1/4 c. Parmesan

DIRECTIONS

  1. In a large skillet over medium heat, heat olive oil. Add chicken and season generously with salt and pepper. Cook until no longer pink, 10 minutes per side.
  2. Transfer chicken to a plate and add butter to skillet. Let melt, then add garlic and red onion. Cook, stirring occasionally, until soft, then add lemon juice, zest, and slices. Stir in crushed red pepper flakes. Pour in 1/4 cup  water.  Add zoodles, cook until desired tenderness
  3. Return chicken to skillet, along with spinach. Gently toss until wilted, 1 to 2 minutes.
  4. Top with Parmesan.

Chicken Francaise

INGREDIENTS

  • 2 chicken breasts
  • Half cup plain flour
  • 2 eggs
  • 1 handful of fresh parsley
  • 50g – 2oz Parmesan cheese
  • 1 cup white wine (or 1/4 cup apple cider)
  • 1 cup chicken stock(I use my own home made bone broth)
  • 1 garlic cloves
  • 4 tbsp olive oil
  • 4 tbsp butter
  • Half lemon
  • Salt and pepper

DIRECTIONS

  1. Remove chicken skin, then butterfly cut your breast
  2. Place open breast on cling wrap, fold over cling film and flatten using the flat side of a meat mallet.
  3. Season eggs with salt and pepper in a large dish, give them a light beat.
  4. Chop the parsley (keep a few sprigs for garnish) and add half to egg wash.
  5. Grate all the Parmesan cheese and add to egg-wash, mix well.
  6. Get your wine and chicken stock portions ready.
  7. Add the plain flour to a plate.
  8. Peel and finely chop garlic.
  9. To a frying pan add the olive oil and half the butter on moderate heat.
  10. Coat the chicken in the flour, shake off excess.
  11. Dip the chicken in the egg wash, make sure it’s totally covered and place in hot oil.
  12. Cook for approx 4 minutes each side (depending on thickness).
  13. Flip over once brown and cook the other side.
  14. Transfer chicken to a hot plate and rest.
  15. To the same frying pan on full heat, add the white wine (alcohol can catch fire so be careful, turn off heat first if unsure) or apple cider.
  16. Add the crushed garlic.
  17. Add the squeeze of half a lemon.
  18. Add the chicken stock.
  19. Add the remainder of chopped parsley.
  20. Add the remainder of butter and reduce for 2 minutes on full heat.
  21. Return the chicken to the sauce and continue heating chicken on medium heat.
  22. Serve the chicken, and reduce the sauce until it looks a little thicker (not too thick)

Great with Cilantro Lime Brown Rice

Roasted Veggie Salad

INGREDIENTS:

1 red bell pepper, roughly chopped
1 lb butternut squash
1 lb Brussels sprouts, hulled and halved
2 tsp dried oregano
1 tsp salt
1 tsp black pepper
3 Tbsp. olive oil
4 oz mixed greens

 

PREPARATION:

1. Preheat oven to 400°F/200°C

2. In a large bowl, mix the butternut squash, bell pepper, Brussels sprouts, dried oregano, salt, pepper, and olive oil until the veggies are evenly coated.

3. Pour the vegetables onto a baking sheet in one even layer and roast for 40 minutes.

4. To make the dressing, place the avocado, garlic, lime juice, olive oil, salt, and pepper in a blender or food processor and blend until the mixture is light and creamy.

5. To assemble the salad, place a handful of mixed greens on a plate and top with the roasted veggies. Serve with Avocado Dressing, recipe below.

AVOCADO DRESSING
1 avocado
1 small garlic clove
Juice of 1 lime(I add a drop of lime essential oil)
1/4 cup olive oil
1/2 tsp salt
1/4 tsp black pepper(I use Black Pepper essential oil)

Cowboy Caviar

My friend Debbie makes this all the time and it is delicious.  At my house it is a meal.  I like to dip celery sticks in it instead of tortilla chips.  Yes, I am that crazy about veggies!!

INGREDIENTS

  • 1 (15 oz.) can black beans, rinsed and drained
  • 1 (14 oz.) corn, rinsed and drained
  • 6 roma tomatoes
  • 1 avocado, diced
  • 1 green bell pepper, diced
  • 1 yellow bell pepper, diced
  • 1 jalapeño, seeds removed, minced
  • 1/2 red onion, diced
  • 1/4 cup white vinegar
  • 1/4 cup water
  • 1/2 cup fresh cilantro, finely chopped
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • Kosher salt and freshly ground pepper, to taste

PREPARATION

  1. Toss beans corn, tomatoes, bell peppers, jalapeño and red onion together in a large bowl.
  2. Season with salt and pepper, cumin and garlic powder, then add avocado and fresh cilantro.
  3. Mix gently with vinegar and water until everything is moistened.
  4. Taste and adjust seasoning, if necessary.
  5. Refrigerate for 15-30 minutes before serving. Enjoy!

Easy Cabbage Casserole (if you like cabbage rolls) 

INGREDIENTS
1 medium cabbage (shredded and bagged cabbage or coleslaw mix works great and saves this step)
16 ounces ground turkey or 16 ounces lean ground beef
1 cup yellow onion, chopped
2 garlic cloves, minced (more if you like)
1 eggs, beaten
1⁄2 cup milk
1 cup cooked rice
SAUCE
1 (14 ounce) can stewed tomatoes
8 ounces tomato sauce
10 ounces condensed tomato soup
1 tablespoon brown sugar
1⁄4 teaspoon cayenne (more if you like) (optional)
1 tablespoon Worcestershire sauce
1⁄2 teaspoon nutmeg, fresh ground is best
1 bay leaf
salt and pepper, to taste

DIRECTIONS
Saute onion and garlic in a large skillet for about a minute. Add meat and cook, stirring often, until meat is no longer pink. Drain well and let cool to room temperature. When meat has cooled add egg, milk and rice.
Meanwhile, remove tough outer leaves from cabbage & remove core. Shred cabbage if not using a bag of shredded cabbage. Saute the cabbage in the same skillet used before.
In a large bowl mix all the sauce ingredients together. Place some of this mixture in the bottom of a sprayed 10×13 casserole dish so you have a nice layer of sauce. Try not to use more than half though.
Layer half the cabbage on top of the sauce. Layer all the meat on top of the cabbage. Top with remaining cabbage and then finish by pouring all the remaining sauce on top.
Bake at 350 degrees F for 30 minutes or until everything is hot and bubbly.
Garnish with a dollop of sour cream if desired.