Category Archives: Bone Health Recommended

Asian Lemon Chicken

Posted on by Andrea

Asian Lemon Chicken

Here is an easy and fairly quick recipe for lemon chicken — the addition of soya sauce, toasted sesame oil and ground coriander give it some Asian flair.  Follow the steps and you will have a decent meal on the table in about 40 minutes. We enjoyed this with some basmati rice and a green salad.  Stir fried veggies would be perfect alongside instead of salad.

A critical step is in the preparation of the chicken. Preparing it “cutlet” style (as described below) makes all the difference.  Your surface area is doubled, meaning that you’ve got that much more area for flavour in every bite. So try to master that technique – it works well with chicken parmesan and my other lemon chicken recipe – Chicken Piccata.

Asian Lemon Chicken

adapted from Chatelaine magazine

serves 4

Ingredients

4 boneless, skinless chicken breasts

mixture #1

zest of one lemon

2  tsp ground coriander

1  tsp chili flakes (optional)

1  tsp salt

mixture #2

3/4 cup chicken broth

1/2 cup white wine

2 cloves garlic, minced

1 tsp toasted sesame oil

mixture #3

1 tbsp cornstarch

1 tbsp water

2 tsp soya sauce

Directions

Mix together each ‘mixture’ as outlined above.

Prepare Chicken Breasts:

Place one chicken breast on cutting board. Using a sharp knife (a fileting knife is ideal) and pressing your hand on top of breast to keep it in place, slice chicken breast in half horizontally, being careful to ensure you don’t cut your hand.  Continue with remaining chicken breasts until all are sliced.

Place 2 pieces of chicken on cutting board;  cover with plastic wrap and pound gently until evenly flattened. Continue until all pieces are flattened then place them in a medium sized bowl and coat with spice mixture #1.  Your flattened chicken pieces can now be referred to as “cutlets”.

Heat a large pan over medium-high heat. Coat pan with about 2 tsp of vegetable oil.  When pan is hot, place 4 of the chicken cutlets in pan and cook until browned on both sides, about 5 minutes. Remove from pan and place in a  bowl while you cook the remaining 4 pieces.  Add  browned chicken and any accumulated juices back into the pan and pour in mixture #2. Turn heat to medium and let chicken simmer for 10 minutes.

Move chicken to the sides of the pan, making an opening in the center of the pan juices and pour in mixture #3. Stir until thickened, lowering heat if necessary and sauce is evenly mixed. Serve and enjoy.

slice chicken breast horizontally, using a SHARP knife. (a dull knife is a waste of time)

pound your meat (gently, for gawd’s sakes)

Mixture #1 – spices – coat chicken pieces

brown chicken, 4 pieces at a time. Brown. So it has flavour.

after chicken is browned, add in Mixture #2, continue cooking.

pour in Mixture #3, stirring until thickened.

Turkey Apple Meatloaf

Posted on by Andrea

turkey apple meatloaf

I love turkey burgers…so thought I’d try this recipe when I saw it in the Kingston-Whig Standard while I was waiting for my oil change.   Give this a try, it’s easy and it’s seasonal with finely diced apples in it.  The recipe calls for 2 pounds of ground turkey, so I divided it into two 8 x 4 aluminum loaf pans, instead of one large loaf (but go ahead if that’s the size loaf pan you have on hand)-one for dinner, one for sandwiches the next day. I enjoyed both, but let’s face it, a meatloaf sandwich is special and this one does not disappoint.

Turkey Apple Meatloaf

adapted from Foodland Ontario

1 tbsp vegetable oil

1 medium apple, finely diced

2 cloves garlic, minced

2 small or 1 large firm apple, finely diced

1/4 cup chopped fresh parsley (if you have it, I didn’t use it)

2 lb ground turkey

1 egg yolk

1/2 cup bread crumbs

1 tbsp dijon mustard

2 tsp worcestershire sauce

1.5 tsp salt

1/2 tsp freshly ground pepper

2 tbsp bbq sauce (I used PC Louisiana style mustard based bbq sauce)

Directions

In large skillet, heat oil over medium heat. Add onion, stirring occasionally.

Stir in garlic and apples; cook for about 3 minutes or until apples are tender. Remove from heat. Stir in bread crumbs and parsley, if using.

In large bowl, combine ground turkey, egg, mustard, Worcestershire, salt and pepper; stir in apple mixture until well combined.

Press turkey mixture lightly into two 8 x 4 aluminum loaf pans sprayed with cooking spray.  Spread bbq sauce over top of loaf (loaves).  Bake in 350°F (180°C) oven for about 40 minutes to  1 hour or until digital rapid-read thermometer registers 165°F (74°C).

saute onion, add garlic and apples and continue to cook until tender.

mix turkey with mustard, spices, egg, bread crumbs…

press into pans, top with bbq sauce

yum

Sweet Potato Coconut Milk Soup

Posted on by Andrea

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This is my ‘go to’ soup for comfort and flavour. It has the richness of sweet potatoes and coconut milk, savoury flavour of onions and ginger and is brought to life with fresh lime juice. It’s simplicity adds to it’s awesomeness. It can be served as a appetizer for an elegant dinner party or served for lunch with crusty bread and a salad.  Also, whenever my stomach and or digestive system goes crazy, which is often, I make this soup (with homemade chicken stock that I keep in the freezer) and serve it over a little rice. It’s very soothing and yummy.

Sweet Potato Coconut Milk Soup

adapted from Foodtv.ca

serves 6-8

2 Tbsp butter

1 large onion, diced

6 cups diced sweet potato (about 2 large)

2 Tbsp grated ginger

1 can coconut milk (14 oz)

3 – 4 cups chicken broth

2 Tbsp lime juice

salt and pepper

fresh coriander leaves (optional)

Directions:

  1. Melt butter in a large saucepot over medium heat and cook onion 3-4 minutes to soften, but not browned.
  2. Add sweet potato and ginger and cook for 3-4 minutes. Stir in coconut milk and 3 cups of stock. Simmer 25 minutes, until sweet potatoes are tender. Purée until smooth with a hand blender, add remaining stock if soup is too thick. Stir in lime juice. Return to heat and season to taste.
  3. Ladle into bowls and top with coriander leaves and another squeeze of lime juice. Keeps well in the fridge for about 4 days.

saute onion…add sweet potato and ginger

add chicken stock and coconut milk and cook until potatoes are tender.

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Shish Taouk

Posted on by Andrea

shish tawook

What is Shish Tawook you say? It’s delicious, that’s what. This recipe comes to me from Michelle Blandford-Duggan–she told me she loves this recipe …and so I tried it, and I’m so glad I did (and so was my family).  I love a kebab. This one is made with chicken, onion and peppers.  The marinade, I believe is of Persian origin, although I have done no research whatsoever. All I know is that it’s good.  The marinade, which really works best if you Continue reading →

Slow Cooker Risotto-Stuffed Peppers

Posted on by Andrea

I love stuffed peppers…so when I saw a recipe using aborio rice, I thought I’d try it.  That’s the same rice you would use to make risotto, so it’s a rounder grain, it produces a creamier finished product, and I found the entire stuffed pepper held together really well when you sliced the pepper in halves or quarters.  Recipes for stuffed peppers are a dime a dozen, and  I’ve adapted this version from the current (Aug/Sept 2011) edition of Cook’s Country magazine. There is no meat in my version, but you could easily reduce the rice and add in some sauteed ground beef, chicken or sausage.  Also, you could bake these in the oven, but it’s nice and easy to throw in the slow-cooker and walk away for a few hours. Continue reading →