Moroccan-style Chicken Sandwich

Ingredients

1 lb ground chicken (preferably not 100% breast meat)
1/2 medium yellow onion, grated on
the large holes of a box grater
3 Tbsp chopped fresh mint
2 Tbsp harissa
1-1/2 tsp groundcumin
1-1/2 tsp finely grated fresh ginger
Kosher salt
3 medium carrots, grated on the large holes of a box grater or cut into thin strips with a julienne peeler
1 Tbsp fresh lemon juice; more to taste
2 tsp granulated sugar
1 tsp cumin seed
vegetable oil for grilling
4 mini whole-wheat pitas, slit open
1-1/2 oz crumbled feta (1/3 cup)

Method

  1. Prepare a medium (350°F to 375°F) gas or charcoal grill fire.
  2. With your hands, gently mix the chicken, onion, 1 Tbsp of the mint, the harissa, ground cumin, ginger, and 3/4 tsp salt in a large bowl. With wet hands, form into four 1/2-inch-thick patties.
  3. Toss the remaining 2 Tbsp mint with the carrots, lemon juice, sugar, cumin seed, and 1/4 tsp salt. Season to taste with more lemon juice and salt.
  4. Oil the grill grate and grill the burgers, flipping once, until cooked through (165°F), 8 to 10 minutes total. Serve the burgers in the pitas along with the feta and slaw.

Makes 4 servings.

Source: Cook Fresh magazine

Advertisements

Thai-inspired Pasta Dish with Red Curry, Chicken and Peanut Butter

Ingredients

1/2 (500-g) pkg spaghetti pasta
1/3 cup peanut butter, preferably natural
3 tbsp Thai red curry paste
3 tbsp soy sauce
2 tbsp honey
1 tbsp vegetable oil
1 red onion, thinly sliced
2 skinless, boneless chicken breasts, cut into thin strips
1 head broccoli, cut into bite-sized pieces

Method

  1. Cook pasta, following package directions, 8 to 10 minutes.
  2. Meanwhile, in a small bowl, whisk peanut butter with 1/4 cup water, curry paste, soy and honey.
  3. Heat a large, non-stick frying pan over medium-high. Add oil, then onion and chicken. Stir-fry until chicken is no longer pink, 4 minutes.
  4. Add peanut-butter mixture and reduce heat to medium. Stir frequently until chicken is cooked, about 2 minutes.
  5. Ladle out 1/2 cup pasta water and add to sauce. Add broccoli to pasta water for last minute of cooking. Drain pasta and broccoli, then return to pasta pot.
  6. Stir in chicken mixture until combined. Serve with chopped peanuts if desired.

Makes 4 servings.

Source: Chatelaine magazine

Healthy Chicken Dish with Bold Flavours

Ingredients

6 skinless, boneless chicken thighs
1 tsp Italian seasoning or 1/2 tsp each dried basil and oregano leaves
1/2 tsp salt
1 tsp olive oil
2 green onions
1 pint cherry or grape tomatoes
2 tsp capers
2 garlic cloves, minced
2 tbsp shredded fresh basil leaves or grated Parmesan

Method

  1. Lay chicken flat, then sprinkle with Italian seasoning and 1/4 tsp salt.
  2. Heat oil in large frying pan set over medium heat. Add chicken and cook until golden brown on one side, about 4 minutes.
  3. Thinly slice green onions.
  4. Turn chicken in the pan, then scatter tomatoes, onions, capers and garlic around it. Sprinkle with remaining salt. Stir to mix. Cover and continue to cook, turning and stirring occasionally, until chicken is springy when pressed and tomatoes begin to soften, from 8 to 10 minutes.
  5. Remove chicken to dinner plates. Spoon tomato mixture overtop. Sprinkle with fresh basil or cheese.

Makes 2 to 3 servings.

Source: Chatelaine magazine

Pasta with Chicken Meatballs

Ingredients

1 slice white bread
2 tbsp milk
1/2 cup chopped chives or green onions
1/2 cup finely chopped mint
1 egg
1 tsp Dijon mustard
1 tsp Worcestershire sauce
1 tsp dried oregano
1/2 tsp salt
500 g ground chicken
3 cups fusilli or rotini pasta
4 garlic cloves, minced
4 plum tomatoes, chopped
1/4 tsp salt
1/4 tsp pepper
1/4 cup red or white wine
1 cup freshly grated parmesan

Method

  1. If crust on bread is hard, cut off and discard. Tear bread into small pieces and place in a small bowl. Add milk and mash with a fork until pasty.
  2. Prepare chives and mint.
  3. In a large bowl, whisk egg with Dijon, Worcestershire, oregano and 1/2 tsp salt until blended. Stir in the bread mixture. Crumble in chicken. Sprinkle with 2 tbsp each chives and mint. Using your hands or a fork, work just until evenly mixed. (Over-mixing toughens meatballs.)
  4. Bring a large pot of water to a boil.
  5. Lightly coat a large frying pan with oil and set over medium heat. Slightly dampen your hands and roll meat mixture into 1-inch balls, adding to the oil as each is formed. Don’t crowd pan. They’ll need to be cooked in at least 2 batches. Turn often until lightly browned, 5 to 7 minutes. Remove each to a large plate when done. Repeat with remaining meatballs, adding more oil if needed.
  6. While meatballs are browning, cook pasta, following package directions, until al dente, 7 to 9 minutes.
  7. Prepare garlic and tomatoes.
  8. When all meatballs are removed from pan, add garlic, tomatoes, and 1/4 tsp each salt and pepper. Stir frequently until tomatoes start to break down, 2 to 3 minutes.
  9. Pour in wine. Scrape up and stir in any brown bits from pan bottom. Cook, uncovered and stirring occasionally, until tomatoes become saucy, about 4 minutes.
  10. Add meatballs. Cover and stir often until they are cooked through, from 2 to 4 more minutes.
  11. Drain cooked pasta, then stir with tomato-meatball mixture and Parmesan. Serve in bowls sprinkled with remaining herbs.

Makes 4 servings.

Source: Chatelaine magazine

German-inspired Baked Chicken with Red Cabbage

Ingredients

olive oil cooking spray
4 (4-ounce) skinless, boneless chicken cutlets
salt
freshly ground black pepper
1 cup thinly sliced onions
1 teaspoon chopped caraway seeds
2 large Red Delicious apples, grated on the large side of a box grater
8 cups shredded red cabbage
2 tablespoons apple cider vinegar
2 packets monk fruit extract

Method

  1. Preheat the oven to 350°F.
  2. Lightly coat an oven-safe nonstick skillet with cooking spray and place over medium-high heat. Season the chicken and place in the hot skillet. Cook until browned on both sides, about 2 minutes per side. Transfer chicken to a plate.
  3. Add the onions to the skillet and cook until softened, about 2 minutes.
  4. Add the caraway seeds, apples, and cabbage and cover the skillet. Transfer to the oven and bake until soft and tender, 6 to 8 minutes.
  5. Once the apples and cabbage are tender, stir in the vinegar and monk fruit extract. Season with salt and pepper.
  6. Place the chicken cutlets on top, cover, and continue to bake until the chicken is cooked through, about 2 minutes.
  7. Spoon the cabbage onto four plates, and top with the chicken.

Makes 4 servings.

Source: The Negative Calorie Diet