Healthy Mediterranean Cooking at Home

Category Archives: Chicken

Mediterranean Cantaloupe Salad

Serve with heated pita bread.

Ingredients

¼ cup sweet onion, finely chopped
3 tablespoon lemon juice, freshly squeezed
2 teaspoon honey, or more, depending on the sweetness of your melon.
½ teaspoon paprika

¼ teaspoon  each salt and pepper                                                                              Half a cucumber, peeled and diced
1 medium cantaloupe, peeled, halved, seeded, and cubed (3 – 4 cups)
1 small orange bell pepper, diced
3 tablespoon fresh mint leaves, finely chopped,
3 tablespoon green olives
½ cup feta cheese, crumbled

Directions

Combine red onion and lemon juice in a large bowl. Let stand while you prepare the cantaloupe.
Add honey, paprika, cayenne pepper, and salt to the red onion mixture.
Add cantaloupe cubes and the remaining ingredients to the bowl.
Toss to combine all ingredients.

Yogurt Marinated Chicken Breasts

Leftover chicken makes a delicious chicken salad.

Ingredients

1 cup Greek Plain yogurt
2 tablespoons lemon zest, finely grated
1 1/2 tablespoons fresh lemon juice
2 tablespoons fresh oregano, finely chopped
2 tablespoons fresh parsley, chopped
2 wholes clove garlic, peeled and diced
1/4 teaspoon salt
1/8 teaspoon pepper, freshly ground
2 whole bone-in chicken breasts

Directions

Combine Yogurt, lemon peel, juice, oregano, parsley, garlic, salt, and pepper in a dish large enough to contain the chicken.
Add the chicken, turn it in the sauce and cover with plastic wrap. Refrigerate for several hours or overnight.
Place chicken on a rack in a baking pan and bake in a preheated 375-degree F oven for 45 minutes or until cooked.


 

Easy Corn Cakes

ingredients

2 cups corn kernels
¼ cup finely chopped green bell pepper
¼ finely chopped onion
½ cup shredded cheddar cheese
1 cup all-purpose flour
1 teaspoon baking powder
2 large eggs, lightly beaten
1 tablespoon honey
3/4 cup heavy cream
¼ teaspoon cayenne pepper
Vegetable oil, for frying

 

Directions

In a large bowl, stir together the corn kernels, bell pepper, onion, honey, and cheddar cheese.
In another bowl combine the flour, baking powder, ½ teaspoon salt, and the cayenne pepper.
Combine the flour mixture and corn mixture.
Stir in the eggs and heavy cream until the batter is well-combined.

Heat the oven to its lowest setting and have ready an oven-proof plate.

Coat the bottom of a large sauté pan with vegetable oil and place it over medium-high heat. Once the oil is hot, scoop 2- to 3-tablespoon mounds of the corn batter into the pan, spreading it lightly into a flat, circular shape. Cook the fritters for 2 to 3 minutes, then flip them once and cook them for an additional 3 minutes until they’re golden brown and cooked through.

Transfer the caked to the plate and place it in the warm oven.

Repeat the cooking process with the remaining batter, adding more oil to the pan if needed.

Zucchini Parmesan

Ingredients

2 small zucchini, cut into ½ inch slices
1 tablespoon olive oil
Salt and pepper to taste
¼ cup grated Parmesan cheese

Directions

heat the oil in a small skillet. Place the zucchini slices in the pan in a single layer. Add salt and pepper to taste. Let for 2-3 minutes. Turn and cook another 2 minutes. Remove from the heat and sprinkle with cheese.

Lemon Chicken Cutlets

Ingredients
Marinade
4 6-ounce thin, boneless, skinless chicken breasts
¼ cup freshly squeezed Meyer lemon juice
14 cup extra virgin olive oil
1 garlic clove, minced
1 large fresh thyme stem
Salt and pepper to taste

Coating
Salt and pepper to taste
1/2 cup all-purpose flour
1 tablespoon extra-virgin olive oil
1 tablespoon unsalted butter
Chopped fresh parsley

Directions

Combine the chicken cutlets with the marinade. Refrigerate, covered, for several hours.
Heat a large skillet over medium-high heat. Add the olive oil and butter, and swirl them around the pan.
Season the flour with salt and pepper. Durian the chicken cutlets and dredge in the flout.

Add the chicken to the pan and turn the heat to high and saute the chicken for 2 minutes per side. Sprinkle with chopped parsley and serve.


Tip for crispy oven fried chicken:
Cover a cookie sheet with foil and spread 3 tablespoons of vegetable oil over the foil. Place the pan in the oven and leave it there while the oven preheats to your recipe’s oven temperature.

Chicken
2 large boneless chicken breasts, sliced in half to form 4 breats
½ cup all-purpose flour
1 egg
1 tablespoon mayonnaise
1 ½ cups panko bread crumbs
1 tablespoon dried Italian seasoning
1 teaspoon garlic powder
Salt and Pepper
Vegetable oil

Topping
2 medium tomatoes, cut into 8 slices
9 mozzarella balls {they about 1-inch in size}flattened slightly

Directions

Place the prepared cookie sheet in the oven and preheat the oven to 400 degrees F.

In 3 separate shallow bowls: pales the flour, ½ teaspoon of salt, and ½ teaspoon of black pepper in one bowl. In the second beat the egg with the mayonnaise and in the third place the panko, Italian seasoning, garlic powder, and ½ teaspoon salt.

Place one chicken breast in the flour, then the egg, and finally the panko/ Repeat with the remaining chicken.

With potholders, take the pan out of the oven and place the breaded chicken on the hot pan. Return the pan to the oven and bake for 15 minutes. Turn the chicken over and bake for 15 minutes.

Remove the pawn from the oven and place 2 tomato slices on top of each breast, followed by 3 mozzarella balls on each piece of chicken. Return the pan to the oven and bake until the cheese melts about 5 minutes.

Serve with a green vegetable. I baked asparagus in the oven along with the chicken.

 


Chinese Dumpling Soup

Ingredients

8 cups low-sodium chicken broth
1 2-inch piece of fresh ginger, peeled and grated
2 cloves of garlic, grated
1 tablespoon soy sauce
1/4 cup Shaoxing rice cooking wine or pale dry sherry
1 tablespoon Chinese rice wine vinegar
2 teaspoons dark sesame oil
1 teaspoon brown sugar
½ cup Shiitake mushrooms, stems removed, and caps s
sliced julienne
½ cup carrot, thinly sliced, and each sliced julienne
6 Trader’ Joe’s frozen Chinese pork and ginger dumplings
3 scallions (white and green parts), thinly sliced
½ cup of snow peas, sliced julienne

Asian hot sauce

Directions

Put the broth, ginger, garlic, soy, wine, vinegar, sesame oil, and sugar in a soup pot and bring to a boil over high heat. Adjust the heat so the broth simmers and cooks to lightly flavor with ginger, about 10-15-minutes.


Add the carrots, snow peas, and mushroom and simmer until tender and cooked through, about 5 minutes. Just before serving, add the dumplings, cook for 3 minutes, stir in the scallions and cook for about 1 minute. Divide among warm bowls and serve.


Asian Chicken Lettuce Wraps

Ingredients

8 oz skinless, boneless chicken cut into small pieces
1tablespoon peanut oil
4oz can water chestnuts, drained and sliced
½ cup sliced fresh shiitake mushrooms, caps removed
2 thinly sliced celery stalks
2 cloves garlic, finely chopped
1 teaspoon grated ginger
8 lettuce leaves
2 diced scallions

Stir Fry Sauce
1 tablespoon soy sauce
1 tablespoon oyster sauce
2 teaspoons sesame oil
1 tablespoon rice wine or dry sherry
1⁄2 teaspoon brown sugar
1 teaspoon cornstarch

For the Spicy Hoisin Dipping Sauces:

4 tablespoons hoisin sauce
1/2 teaspoon Asian chili sauce, I used Sriracha
1 tablespoon warm water

Directions

 

Combine the stir fry sauce ingredients in a mixing bowl and set aside.
Combine the dipping sauce ingredients in a serving bowl and set aside.

Heat peanut oil in a wok or skillet over high heat. Add garlic; cook until golden, about 10 seconds. Add the chicken and ginger; stir fry until browned, about 4-5 minutes. Add mushrooms and water chestnuts. Cool 3 minutes. Add bean sprouts. Cook one minute. Add stir fry sauce and cook until the mixture is slightly thickened.

To serve, spoon 1/4 cup of the chicken into each lettuce leaf. Garnish with scallions and a spoon with a little Spicy Hoisin Dipping Sauce

 


Roast Chicken And Gravy

Ingredients

1 cup chopped fresh parsley
2 tablespoons chopped fresh thyme
1 tablespoon chopped fresh rosemary
2 garlic cloves, minced
Salt and pepper
2 tablespoons olive oil
1 lemon quartered
1 whole chicken, 4-5 lbs
1 cup water
3 teaspoons cornstarch
2 cups low-sodium chicken broth
¼ cup heavy cream or half&half
2 tablespoons unsalted butter, chilled

Directions

Process parsley, thyme, rosemary, garlic, 1 teaspoon salt, and 1 teaspoon pepper in a food processor until paste forms. Combine herb paste with oil in a small bowl. Set aside.
Place the lemon quarters inside the chicken.
Adjust oven rack to middle position and heat oven to 450 degrees. Pat chicken dry with paper towels and rub herb paste under the skin of the chicken, making sure to coat the breast, thigh, and leg meat. Tuck wings behind the back, and tie legs together with kitchen twine. Transfer chickens to a platter. Cover and refrigerate for 1 hour.

Arrange chicken breast side down in a roasting pan. Roast until thigh meat registers 135 degrees, 35 minutes. Remove chicken from the oven and, using a wad of paper towel, flip breast side up (meat that was facing inside should now be facing outside). Pour 1 cup of water into the roasting pan. Return chicken to the oven and roast until thigh meat registers 170 degrees, 25 minutes. Transfer chicken to carving board and let rest 20 minutes.

Whisk cornstarch with chicken broth in a small bowl until no lumps remain. Pour pan juices and any accumulated chicken juices into a saucepan. Add broth and cream and bring to boil. Reduce heat to medium-low and simmer until sauce is slightly thickened and reduced 8 to 10 minutes. Off heat, whisk in butter. . Season with salt and pepper. Carve chickens and serve, passing sauce at the table.

 

Serve with

Whole Grain and Wild Rice

Oven Roasted AsparagusPlace one bunch of asparagus in a baking dish. Drizzle with 3 tablespoons of olive oil. Sprinkle with salt, pepper, and garlic powder, Roast in a 400 degree F oven for 15 minutes.


Keeping it healthy by using the air fryer or oven to cook the chicken. Lower fat salad dressing also helps.

4 bone-in chicken thighs

Spice Mix

1 teaspoon sea salt

 1/2 teaspoons black pepper

 1/2 teaspoons garlic powder

 1/2 teaspoons smoked paprika

1’4 teaspoon cayenne pepper

Coating

1 cup self-rising flour

To make self-rising flour, just add 1-1 1/2 tsp baking powder + 1/4- 1/2 tsp salt for each 1 cup measure of the LC-Cake Flour.

2 cups of buttermilk

1 cup panko crumbs

Marinating Directions

In a glass dish, place the buttermilk and the seasonings. Nix well. Add the chicken, cover the dish, and refrigerate overnight.

Durian the thighs and coat in the flour mix, Dip each thigh in the buttermilk mixture again and roll in the panko crumbs.

If you have time, refrigerate the breaded chicken for several hours before cooking.

Air Fryer Directions

Preheat the air fryer to 360°F 

Place the breaded thighs in the basket and let it cook for 20 minutes or until the meat has reached an internal temperature of 165°F.

When done, open the air fryer and let the chicken rest for 5 minutes before serving.

 

Oven-Baked Directions

Preheat your oven to 400°F.

Place the breaded chicken on an oiled sheet pan and bake for 40 more minutes or until the internal temperature reaches 165°F.

Lower Fat Creamy Blue Cheese Dressing

Ingredients
1/2 cup crumbled blue cheese
6 oz Greek yogurt
1 tablespoon \ mayonnaise
1 tablespoon lemon juice
1 tablespoon white wine vinegar
1/8 teaspoon garlic powder
Salt and freshly ground black pepper to taste

Directions

In a small bowl, mash blue cheese and yogurt together with a fork. Stir in mayonnaise, lemon juice, vinegar, and garlic powder until well blended. Season to taste with salt and pepper. Chill in the refrigerator.
Makes 1 cup.

For the salad: mixed greens with added cherry tomatoes, celery, onion, and cucumber.


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.



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