Healthy Mediterranean Cooking at Home

Category Archives: Chicken

Chicken Cordon Bleu

2 servings

Ingredients

4 slicesSwiss, Gruyère or Italian Fontina cheese or a combination
2 slices deli ham
2 teaspoons
Freshly ground pepper to taste
2 boneless, skinless chicken breast cutlets
1 egg
¼ cup All-purpose flour
1/2 cup plain dry breadcrumbs
2 tablespoons butter

Directions

Preheat oven to 425°F.
Pound chicken cutlets thin.
Place a slice of cheese, a folded slice of ham, and another slice of cheese on one half of the cutlet, fold the other side of the cutlet over the filling.
Press the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.
Lightly beat egg with a teaspoon of water in a medium bowl. Place breadcrumbs and flour in separate shallow dishes. Hold each chicken breast half together and dip in flour, egg then dredge in breadcrumbs. (Discard leftovers.)
Heat oil in an ovenproof nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned side up, on the prepared baking sheet. Bake, until the chicken is no longer pink in the center or until an instant-read thermometer, registers 165°F, about 20 minutes.

Broccoli with Quick Lemon Sauce

Ingredients For two servings

1 large stalk of raw broccoli florets, rinsed well
2 tablespoons olive oil
Salt and Pepper to taste
Sauce
2 tablespoons lemon juice
1 garlic clove, grated
4 tablespoons room temperature butter
Freshly ground pepper to taste

Directions

For the sauce
Place the sauce ingredients in a small microwave bowl. Heat the sauce on high until the butter melts. About 2 minutes. Stir well and set aside.
For the broccoli
Preheat oven to 425 F.
Cut the stalk into 4 pieces. Place in a plastic bag with the oil and seasonings.
Place the broccoli on a foil-lined sheet pan large enough to hold them all in a single. Bake until tender for about 15 minutes, Place the broccoli on a serving plate and pour the lemon sauce over the broccoli.

Oven Roasted Potato Wedges

2 servings

Ingredients
1 tablespoon olive oil
1 teaspoon onion powder
1 teaspoon garlic powder
¼ teaspoon ground black pepper
¼ teaspoon salt
1 large russet potato, scrubbed and cut into eighths

Directions

Preheat an oven to 425 degrees F (220 degrees C).
Place olive oil, onion powder, garlic powder, pepper, salt, and potatoes into a resealable plastic bag. Seal the bag, then shake to coat the potatoes with the seasoning. Spread the potatoes over a baking sheet.

Bake in the preheated oven until the potatoes are easily pierced with a fork, about 25 minutes.


Hoisin Chicken in Lettuce Leaves

Makes 4 servings

Ingredients

2 tablespoons peanut oil oil
1 tablespoon finely chopped peeled fresh ginger
1 tablespoon grated garlic
2 scallions, chopped
2 skinless boneless chicken breast halves (about 1 lb total), cut into 1/4-inch pieces
4 -oz sliced water chestnuts, rinsed and coarsely chopped
1/3 cup bottled hoisin sauce
1/2 cup chopped mushrooms
12 large red- or green-leaf lettuce leaves

Directions

Heat a wok or a 12-inch heavy skillet (not nonstick) over moderately high heat until just smoking, then add oil. Add ginger, garlic, and scallions and stir-fry for 45 seconds.

Add chicken and mushrooms and stir-fry until just cooked through about 2 minutes. Add water chestnuts and sauce. Stir-fry until heated for about 1 minute.

Transfer to a bowl.
Have guests serve themselves by spooning the chicken mixture into lettuce leaves and wrapping leaves around filling to enclose.

Pork Fried Rice

Yield: 4 servings (serving size: about 2 cups)

Ingredients

1 teaspoon sesame oil
1 large egg
2 tablespoons peanut oil or olive oil, divided
1 tablespoon Chinese chili sauce
1 boneless pork loin chop, one-inch thick, cooked, and cut into 1/4-inch pieces
1/2 cup chopped celery
1/2 cup chopped green onions
3 cups cooked, chilled long-grain rice
4 oz diced water chestnuts, rinsed and drained

Sauce
2 tablespoons minced garlic
2 tablespoons minced peeled fresh ginger
2 tablespoons Chinese wine {shaosing}
3 tablespoons lower-sodium soy sauce
2 tablespoons oyster sauce

Directions

Heat 1 teaspoon sesame oil in a skillet and add the egg. Scramble the egg and remove to a small bowl/

Combine the chili sauce with the cubed pork.
Combine the sauce ingredients in a small bowl.

Heat a large skillet over medium-high heat. Add 1 tablespoon peanut oil to a pan, swirling to coat. Add pork, celery, and scallions to the pan, and sauté for 2 minutes. Remove to a bowl.

Add the remaining 1 tablespoon peanut oil to the skillet and add the rice, stirring well to coat the rice with oil; cook, without stirring, for 2 minutes or until edges begin to brown. Add the sauce and stir-fry for one minute. Add the pork mixture, water chestnuts, and egg. Stir-fry until all the ingredients are combined and hot.
Serve with the Lettuce wraps.


Ingredients

10-ounce package fresh cheese and spinach tortellini
2 tablespoons butter
½ onion, diced
2 garlic cloves, finely minced
3/4 cup heavy cream
1 cup grated parmesan cheese (2 ounces)
1/2 teaspoon white pepper (or use black pepper)
8 -9 oz boneless chicken breast, diced
salt to taste
Chopped fresh parsley

Directions

Cook the tortellini according to package directions. Reserve 1/4 cup of cooking water and drain the pasta. Set aside while you make the sauce.
Melt the butter in a medium skillet over medium heat. Add the onion and cook until tender.
Add the garlic and cook for 30 seconds. Add the chicken cubes and cook for 10 minutes until cooked through the center.
Lower the heat and stir in the parmesan cheese, pepper, and cream. Stir until the cheese melts. Add the pasta.
If the sauce is too thick, add the pasta water to thin it out. Season with salt if needed. Add chopped parsley and serve in individual pasta bowls.


Chicken And Peppers Over Pasta

Ingredients

For 2 servings. Double for 4.

4 chicken tenders, pounded this
7-8 oz mini peppers, seeded and sliced into strips
Half a sweet onion, sliced
1 teaspoon dried Italian seasoning
1 garlic clove, minced
½ cup chopped fresh basil
Salt and pepper to taste
¼ cup flour1 cup panko crumbs
1 egg, beaten
Olive oil
1 cup of shredded mozzarella cheese

Pasta
8 oz fettuccine
¼ cup butter
1/2 cup chopped parsley

Directions
Bring a large p[ot of salted water to a boil. Add the pasta.
Sprinkle the chicken pieces with salt, pepper, and Italian seasoning. Dredge in flour, egg, and panko crumbs. Set aside.
Heat the 1 tablespoon olive oil in a medium skillet. Add onions, peppers, garlic, and basil. Saute the mixture until tender. Remove to a bowl. Add 2 tablespoons of olive oil and cook the chicken until brown on both sides. Spread the chicken with the peppers and onions, Top with the mozzarella and cover the pan, turn the heat down to low, and let cook until the cheese melts. Remove the pan from the heat.

Drain the pasta. Place the drained pasta and butter in the empty pot. Stir gently over low heat, until the pasta is coated in butter. Add the parsley. Place a portion of pasta on each of the two serving dishes. Top each with two pieces of chicken with peppers and cheese. Serve.


 

Chicken Fajitas

For 2 servings

Ingredients
1 bone-in chicken breast
1 small red bell pepper, sliced
1 small sweet onion, sliced
1 teaspoon fajita seasoning
2 tablespoon avocado oil
4 – 6 inch tortillas
Shredded cheddar cheese
Sour cream

Directions

Poach the chicken breast in water to cover for about 20 minutes. Cool and slice.
Heat oil in a medium skillet and saute the peppers and onions. Add seasoning and sliced chicken, Cook on low until the chicken is hot.

 


Heat the oven to 350 degrees F and heat the tortillas until beginning to get crispy about 10 minutes.
Fill tortilla shells with the chicken mixture and add toppings.

 

Refried Black Beans

Ingredients

2 cups cooked or canned Black Beans
2 tablespoons avocado oil
¼ cup minced red onion
1 tablespoon line juice
1 tablespoon cumin
2 teaspoons mild chile powder

Directions

Mash the beans coarsely and set them aside.
Heat oil in a small skillet and saute the onion over low heat for 5 minutes. Add the beans and seasoning. Cooker low until creamy, about 20 minutes. Stir occasionally to keep the beans from sticking to the pan. Stir in lime juice.

 

Chunky Guacamole

Makes about 1cup

Ingredients
¼ cup chopped red onion
½ jalapeno pepper, minced
1 tablespoon fresh lime juice
½ an avocados pitted, peeled, and chopped
½ tomato chopped
1 teaspoon chopped fresh cilantro leaves
Salt to taste

Directions

Combine all the ingredients in a small serving bowl. Cover tightly with plastic wrap until serving.


Stuffed Chicken Breasts

2 to 4 servings depending on how large you like your portions.
I prefer to butterfly the chicken rather than cut a pocket. The breasts are much easier to fill if butterflied.

Ingredients

2 {8 oz} boneless skinless chicken breasts
Kosher salt and black pepper
Extra virgin olive oil,

For the stuffing
1/4 cup cooked spinach, squeezed dry
1/2 cup shredded mozzarella
1 tablespoon grated Parmesan
1 teaspoon olive oil

Breading
½ cup flour seasoned with salt and pepper
1 egg beaten
1 cup panko crumbs mixed with 1 teaspoon dried Italian seasoning
4 slices of tomato from a large tomato, ¼ inch thick
Olive oil

Directions

Preheat the oven to 400 degrees F

Make the filling. In a small mixing bowl combine the stuffing ingredients. Mix until well combined.

Pat the chicken breast dry. Place the breast on a cutting board. With a boning knife, butterfly the breast. Place it between two pieces of plastic wrap and pound lightly with a meat mallet to even the meat out. Repeat with the second breast.

Place half of the filling on one breast. Press down firmly on the filling to help it stick to the breast. Fold the other half over the filling and press the edges to seal. Repeat with the second breast.
Dredge the breasts in flour, then dip in the egg, and finally press in the panko crumbs. Place the breast in an oiled baking dish. Drizzle lightly with olive oil.

Bake for 25 minutes. Remove the baking dish from the oven and top each breast with two tomato slices. Place the dish back in the oven for 5 more minutes or until a meat thermometer registers 165 degrees F.

Gnocchi With Peas

Ingredients

One 17 oz pkg Potato Gnocchi or

Homemade Gnocchi

2 pounds russet potatoes
3 eggs
1 cup all-purpose flour

Sauce
1/2 cup freshly grated Parmesan cheese
4 tablespoons butter
1 cup frozen peas, defrosted
Salt and pepper to taste

Directions

To make homemade gnocchi

In a covered 8-quart Dutch oven cook potatoes in enough boiling water to cover about 20 minutes or just until tender (do not overcook); drain. Peel potatoes.

While potatoes are still hot, push through a ricer into a large bowl. Using a wooden spoon, stir in eggs, one at a time, mixing well after each addition.

Add about half of the flour; mix well. Stir in enough of the remaining 1/2 cup flour to make a soft, pliable dough. Divide dough in thirds.

On a lightly floured surface, roll one portion of dough at a time into a 1-inch-thick rope. Cut rope into 1/2-inch pieces. Using your thumb, make an indentation in the top of each piece. Place on a baking sheet; chill while preparing the sauce (up to 2 hours).

Heat the butter and peas.

To cook the gnocchi

In the Dutch oven bring a large amount of salted water to a rapid boil. Add the gnocchi; cook for 10 to 15 seconds or until the gnocchi starts to float to the top. Using a slotted spoon, transfer the gnocchi as they rise to the top of the boiling water, to the p of the pan with the butter and peas. Add the cheese and mix well. Serve.

 


Stuffed Zucchini

2 servings

Ingredients

2 medium zucchini
1 tablespoon olive oil
1 cup leftover taco filling I used,y leftover chipotle chicken Taco filling.
Recipe 
½ cup shredded cheddar cheese

Directions

Cut a ¼ inch thick slice off the top of each zucchini. Remove the flesh from both the top and bottom with a grapefruit spoon.

Chop the flesh and cook it in a small skillet with the oil. For about 5 minutes. Add the leftover taco filling. Mix well and let cool to room temperature. Add the cheese and fill the larger two pieces of zucchini. Place the thinner slice on top.

Place the zucchini boats in a shallow baking dish. Preheat the oven to 375 degrees F. Baked the zucchini boats for 45 minutes. Serve with a salad.


Try to buy authentic Mexican flour tortillas, for example, El Milagro. There is a big difference in flavor over supermarket brands.

Tacos with Chipotle Crema

Serves 4

ingredients

Chicken filling
1 medium red onion, chopped
1/2 bell pepper, cored, seeded, and chopped
2 teaspoons smoked sweet paprika
2 teaspoons chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt
2 garlic cloves, minced
1 medium tomato, chopped shredded d
2 cups shredded cooked chicken
8 (6-inch) flour tortillas

Crema
2 tablespoons minced canned chipotle peppers in adobo
1/2 cup sour cream
1 tablespoon heavy cream
1 tablespoon lime juice
½ teaspoon salt

Topping
Shredded lettuce
Shredded cheddar cheese
Pickles jalapeno slices

Directions
In a sauté pan over medium heat, warm the oil and cook the onion, bell pepper, paprika, chili powder, oregano, cumin, and salt until the veggies are soft, 7 minutes. Add the garlic and cook until fragrant, 1 minute. Stir in the tomato and
chicken, and cook until the filling is heated through, stirring about 3 minutes.

Warm the tortillas in moistened paper towels in the microwave for 30 seconds, or in a taco holder in a 350-degree oven until warm, about 2 minutes.

Stir the chipotle into the sour cream.

Pile the filling into the tortillas, topping with cheddar cheese, chipotle sour cream, and lettuce

Black Beans

Ingredients

Serves 4

1 lime, juiced
1 scallion, diced
1 garlic clove. Minced
2 tablespoons olive oil
Coarse salt and ground pepper
1 jalapeno chile, sliced
2 cups cooked {see recipe below} or canned {drained} lack beans

Directions

Heat the oil in a medium saucepan. Add all the ingredients, except the black beans. Saute over low heat until the onion is soft and the corn is cooked for about 5 minutes. Gently stir in the cooked beans and heat until hot, about 6 minutes.
Serve with the tacos.

Cooking the beans:
I use black soybeans because they are delicate and have fewer carbs than regular brands. However, they do take longer to cook than regular black beans.

Black Beans with Chiles
8 oz dried black beans or black soybeans
1 tablespoon oil
1 small red onion, cut in half
1 small carrot, cut in half
2 dried Mexican chilies, any type
1 teaspoon ground cumin
3 cups chicken broth
1/2 teaspoon salt
Freshly ground black pepper

Directions

Place oil, onion, and carrot in a Dutch oven. Cook until the onion is tender. Drain beans and add to the pan. Add whole chiles, cumin, and chicken broth.. Bring to a boil, reduce heat, and simmer, covered, 2houses. Uncover, add salt and pepper and simmer until beans are very tender, vegetables, and about 1 1 to2 more hours depending on the type of bean you are using. Drain the beans. Remove dried chilies.

Homemade Coleslaw

Ingredients

2 scallions, minced
16 oz package of coleslaw mix

Dressing
1 teaspoon honey or another sweetener
1/2 teaspoon each salt and pepper
1/4 teaspoon celery seed
2 tablespoons mayonnaise
2 tablespoons sour cream
2 tablespoons heavy cream
1 teaspoon white wine vinegar
1 teaspoon lemon juice

Directions

In a medium serving bowl with a cover, combine the dressing ingredients using a whisk.
Add the shredded cabbage and scallions and stir gently to mix.
Refrigerate for several hours before serving.


Healthy Caesar Salad

Ingredients

Makes about 1/2 cup. Can easily be doubled.

Ingredients:

Dressing
1/2 small clove garlic
1/8 teaspoon salt
2 tablespoons lemon juice
1 tablespoon reduced-fat mayonnaise
1 teaspoon Dijon mustard
3/4 teaspoon anchovy paste
1/4 teaspoon freshly ground pepper
4 teaspoons extra-virgin olive oil
2 tablespoons grated Parmigiano-Reggiano cheese

Salad

Half a head of Romaine lettuce, torn into small pieces and1/2 cup croutons

Directions:

Place garlic and salt in a medium bowl and mash with the back of a spoon to form a paste. Add lemon juice, mayonnaise, mustard, anchovy paste, and pepper; whisk to combine. Slowly drizzle in oil, whisking constantly. Add cheese and whisk to combine.

Chicken Piccata

Ingredients

Four 6 oz boneless, skinless cutlets (turkey, chicken, veal, pork, or fish), pounded until thin
Kosher salt
Ground pepper
1/4 cup all-purpose flour, preferably Wondra
1 tablespoon extra-virgin olive oil
1 tablespoon unsalted butter
2 tablespoons white wine, or dry vermouth
1 lemon, juiced (4 tablespoons),
1 tablespoon capers

Directions

Season the chicken on both sides with salt and pepper. Lightly coat in flour. Shake off excess.

Heat a large skillet over medium-high heat. Add the olive oil and butter, swirl them around the pan, and add the cutlets. Turn the heat to medium and saute for 2 minutes per side. Add the wine, lemon juice, and capers, swirl them around in the pan and turn off the heat. Serve immediately.

Orecchiette Pasta

Ingredients

Hakf Pound Dried Orecchiette Pasta
2 large zucchini, sliced into thin rounds
2 cloves garlic, minced
Half a red onion sliced thin
Salt & Pepper To Taste
1/3  cup sundried tomatoes packed in oil, sliced into thin strips

Directions

Heat a large pot of salted water to a boil, and add the pasta. Cook as per package instructions until the last 4-5 minutes of cooking. Drain pasta and reserve one cup of pasta water.

In the drained pasta pot, pour 3 tablespoons of the sundried tomato oil into the pot and heat until warm. Add the zucchini and remaining ingredients. Stir and cook for three minutes. Season to taste with salt and pepper.

Return the pasta to the pot and adding water as needed to keep it moist.


Chicken Salad with Fresh Herbs and Pecans

6 servings

Ingredients

For the chicken
1 garlic clove, peeled
3-4 celery tops
Half an onion
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 teaspoon poultry seasoning or dried Italian seasoning
3 large boneless, skinless chicken breasts, about 1 ½ lb

For the salad
½ cup diced celery
½ cup diced onion
1 cup mayonnaise
2 teaspoons Dijon mustard
3 tablespoons chopped mixed fresh herbs (such as parsley and tarragon)
1/2 cup pecans, toasted and chopped

Directions

To cook the chicken

Fill a 12-inch covered saute or large saucepan pan 3/4 of the way with water and bring to a simmer.

Add the garlic, celery tops, onion half, seasoning, salt, and pepper. Return the liquid to a simmer.

Add the chicken breasts to the poaching liquid, cover, and simmer until the internal temperature of the chicken reaches 165 degrees F when tested with an instant-read thermometer, about 20 to 25 minutes.

Remove the chicken breasts to a plate and set them aside to cool. Save the broth for soup or gravy.

To make the salad

Combine the diced celery, diced onion, mayonnaise, mustard, and herbs in a large serving bowl and mix well. Refrigerate until the chicken is cool

When the chicken is cool enough to handle, cut it into 1/2-inch dice.

Add the chicken and the pecans to the mayonnaise mixture, and mix well. Cover and transfer the salad to the refrigerator to chill until serving time.



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