Category Archives: cooking

September 2, 2012 · 11:38 pm

Juicy Chicken Breasts

Boneless, skinless chicken breasts–frozen or fresh–are so convenient, but they can be unforgiving if you overcook them the least little bit. I’ve tried marinades, brines, and sauces. An easier solution is to buy skinless chicken breasts with the bone intact. The bone adds cooking time, but it also keeps the chicken meat flavorful and moist.

Here’s how I “fry” a chicken breast. First, I preheat a dry skillet over medium-high heat (this needs to be a quality stainless or cast iron skillet; aluminum may warp). Then I position the breast in the pan (do not move or the meat will tear). It will stick to the skillet. Cover, lower the heat to medium, and time for 20 minutes. Turn the chicken and cook another 5 minutes or until juices run clear. Remove the chicken then add a little liquid to the pan and whisk up the cooked on “fond” for au jus gravy. The chicken is crusty good yet tender and moist on the inside.

In the time it takes to cook chicken breasts, you can have your vegetables steamed, your drinks poured, and the table set. Thirty minute meal!

Leave a comment

Filed under chicken, cooking, Healthful Eating

Tagged as

August 27, 2012 · 8:48 am

Speedy Black Bean Chili

There is a growing trend of going meatless on Mondays. I’m no vegetarian or vegan, but I certainly see the advantages to “Meatless Mondays.” Choosing one day a week to enjoy meals without meat, seafood, or poultry gives me the opportunity to stretch my creative cooking muscles. I look for ways to boost fiber and nutrition while saving a buck (meatless meals almost always cost less). Black Bean Chili is my contribution to this week’s “Meatless Monday.” If you make this chili, don’t skip the fresh herbs. Chopped fresh cilantro (or if you prefer, parsley) brightens the flavors. You won’t miss the meat!

This slideshow requires JavaScript.

RECIPE

BLACK BEAN CHILI

 

There’s no need to presoak beans if you’re using a pressure cooker. If you don’t have a pressure cooker, substitute a large (15.5 oz.) can of black beans for the dried in the recipe. Cook over low heat in a covered saucepan for an hour.

 

Ingredients:

  • Nonstick cooking spray
  • 1 onion
  • 2 – 4 cloves garlic
  • 2 cups (1 pound) dried black beans
  • 1 Tbsp. chili powder
  • 1 can diced tomatoes and green chilies
  • 1 quart + 1 cup liquid (broth, water, beer—your choice)
  • 1 cup fresh chopped cilantro or parsley
  • Salt and pepper (optional—taste before adding)
  • Juice of one lemon (optional)

 

Directions:

  1. Spray the inside of a 6-quart pressure cooker with the nonstick cooking spray.
  2. Chop the onion and garlic (I use the Vitamix).
  3. Over medium heat, sauté the onions and garlic. Add the chili powder.
  4. Rinse beans and remove any hulls. Add beans to the pressure cooker pot.
  5. Add tomatoes and green chilies, stir to combine, then pour in all the liquid.
  6. Secure lid to the pressure cooker and bring to pressure.
  7. Cook under pressure for 35 minutes.
  8. Remove pot from heat and allow pressure to drop on its own for 5 minutes.
  9. Carefully release pressure and open pot according to your manufacturer’s instruction.
  10. (Optional step) Scoop out a cup of the beans and puree then stir in to thicken chili.
  11. Stir in chopped cilantro (or parsley), the juice of a lemon (optional but good!), and then serve topped with a tablespoon of your favorite topping, such as sour cream, shredded cheese, or salsa.

Yield: 6 1-cup servings

If you prefer chili that’s more soup-like in consistency, increase the liquid to 1½ quarts. Vary the recipe with different kinds of beans and flavorings. Caution: Do not decrease the liquids as they are necessary to pressure cooking safety.

Leave a comment

Filed under beans, Chili and Stew, Cilantro, cooking, Healthful Eating, Mexican, Recipes

Tagged as , , ,

August 13, 2012 · 8:31 am

Pecan Waffles

Making your own waffles is fun, especially if you have company. Make the batter ahead of time and store in a pitcher in the refrigerator. Then when you’re ready for breakfast, brunch, or (My favorite) dinner, you simply heat up the waffle iron and start cooking. These are so tasty, the syrup is optional!

RECIPE

Pecan Waffles

Ingredients:

  • ½ stick real butter, melted
  • 1 cup whole wheat flour
  • ½ cup all purpose flour
  • 2 tsp. baking powder
  • ¼ tsp. salt
  • 2 Tbsp. brown sugar (light or dark, your choice)
  • ½ cup egg substitute or 2 eggs, lightly beaten
  • 1 tsp. pure vanilla extract
  • 1¼ cups milk
  • ½ cup chopped pecan pieces
  • nonstick cooking spray

Directions:

  • Preheat the waffle iron.
  • Combine all ingredients and stir just to combine.
  • Spray waffle iron plates with nonstick cooking spray.
  • Pour about 1/3 of a cup of batter per waffle (mine cooks two waffles at a time) and spread to cover the waffle plate.
  • Close lid and time for 4 minutes (Or as your waffle iron’s manufacturer suggests). Waffles should release easily and be golden brown.
  • Serve immediately with pure maple syrup or honey.

Yield: Six waffles (waffle iron plates vary in size)

Variation: Dust with powdered sugar before serving and skip the sypup or honey.

The pecans and whole wheat flour bump up the protein and fiber. Resist cheap syrups. Use the real thing. As with butter, a little bit goes a long way. You’ll use less and get great flavor.

2 Comments

Filed under cooking, Healthful Eating, Recipes, whole wheat

Tagged as , ,

July 10, 2012 · 7:29 am

Hasty Tasty Meatloaf

Hasty Tasty Meatloaf

Everyone has a meatloaf recipe it seems. It’s a beloved comfort food that also stretches a buck. I vary my meatloaf, depending on my mood and what’s in my refrigerator. This is my favorite, ideal recipe. I use fresh produce, but chopping in the Vitamix makes quick work of the preparaton. I bake it in my Pampered Chef® stoneware loaf pan. If you use a metal pan, lower the oven temperature to 350°.


RECIPE

Hasty Tasty Meatloaf

Ingredients:

  • ½ pound lean ground beef
  • 1 pound lean ground turkey
  • 1 large egg
  • 1 onion, peeled and quartered
  • 1 clove garlic, peeled
  • ¼ red bell pepper
  • ¼ green bell pepper
  • ¼ yellow bell pepper
  • 1 cup oatmeal (uncooked)
  • 1 can tomato sauce, divided
  • 1 Tbsp. Worcestershire sauce
  • 1 tsp. salt
  • ½ tsp. freshly ground pepper

Directions:

  1. Preheat the oven to 375°
  2. In a large bowl, combine the two ground meats with the egg.
  3. Remove the plug on the Vitamix lid, set Vitamix speed to Variable Speed 4, and turn on. Gradually add the onion, garlic, and bell pepper quarters until all are chopped. Add chopped vegetables to the ground meat.
  4. Add all other ingredients except reserve half the tomato sauce. Mix just until blended.
  5. Transfer mixture to a loaf pan and shape into a loaf. Cover with remaining tomato sauce.
  6. Place loaf pan in the center of the oven and bake for 45 minutes.
  7. Remove meatloaf from oven and allow it to cool 15 minutes before serving.

Yield: 6 servings

Start to finish is about an hour. While the meatloaf bakes, you have plenty of time to steam potatoes and vegetables, set the table, and brew the iced tea. Enjoy your comfort food!

3 Comments

Filed under cooking, Healthful Eating, oatmeal, Recipes, Turkey Recipes

Tagged as , ,