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Chicken, Brown Rice And Black Bean Burrito This is a hearty burrito that will satisfy anyone's craving for real Mexican cuisine. Two tablespoons of soy cheddar or Jalapeño Jack cheese can be sprinkled over the rice and bean mixture before rolling the chicken into the tortilla. You can replace the chicken with Seared Asian Tofu or just have the beans and rice straight up for a vegetarian variation. To finish off your presentation, try serving with Guacamole and Tofu Sour Cream. Makes 4 Servings Preparation Time: 40 Minutes 1 tablespoon olive oil 1/4 teaspoon freshly ground blackpepper, plus additional for seasoning chicken 1 teaspoon minced garlic 1/4 cup chopped onions 1/4 cup chopped red bell peppers 1 teaspoon sea salt, plus additional for seasoning chicken 1/2 cup chopped zucchini 2 cups cooked brown rice 2 boneless skinless chicken breasts, pounded thin 1 cup cooked or canned black beans 1 tablespoon minced fresh cilantro Four 8- to 10-inch flour tortillas 2 teaspoons ground chili powder 4 tablespoons salsa, such as Roasted Corn-Chipotle 1 teaspoon ground coriander 1/2 teaspoon ground cumin 1. Heat the olive oil in a nonstick skillet over medium heat. Add the garlic and onions and cook, stirring, until the onions are translucent, about 3 minutes. Add the bell peppers and zucchini and cook, stirring, until the vegetables are softened, about 5 minutes. Add the rice and beans, and stir. Season with cilantro, chili powder, coriander, cumin, 1/4 teaspoon of the black pepper and 1 teaspoon of the salt. 2. Rub the chicken breasts with salt and pepper. On an outdoor grill, or in a nonstick pan or skillet, sear or grill the chicken for 3 to 4 minutes on each side. Cut the chicken into 1/2-inch slices. Reserve for later. 3. Preheat the oven to 300°F. Warm the tortillas for 2 minutes to make them more pliable, then remove from the oven and raise the oven temperature to 375°F. Store the tortillas under a hot damp towel to keep moist. 4. Lay a tortilla on a flat surface and put one quarter of the rice/bean mixture across the tortilla about 3 inches from the bottom. Leave 1 1/2 inches on each side of the tortilla visible (this makes rolling the burrito easier). Lay a quarter of the sliced chicken breasts in the center of the rice/bean mixture. Spoon 1 tablespoon of salsa over the chicken. Fold in the sides of the tortilla and roll tightly. Seal the top of the tortilla with spritz of warm water. Repeat this process with the three remaining tortillas. 5. Wrap each burrito in foil and warm in the oven for 10 to 12 minutes. They can also be microwaved (do not use foil) for 2 to 3 minutes on medium. Slice in half before serving. Chicken Fajitas With Cilantro-Walnut Pesto Make a variety of condiments like Guacamole, Tofu Sour Cream, Three-Pepper Salsa and Roasted Corn-Chipolte Salsa to give this succulent dish a traditional and tasty flavor. To give your family a choice, try replacing the chicken with duck breasts, swordfish, tuna or grilled seasonal vegetables. Makes 4 Servings PrepTime: 40 Mins, + 2 to 24 Hrs Marinating 4 boneless, skinless chicken breasts, pounded thin (about 1 1/2 pounds) 2 yellow bell peppers, thinly sliced crosswise 1 tablespoon Ancho Chili Dry Rub or a mix of salt, freshly ground pepper and chili powder 4 teaspoons Cilantro-Walnut Pesto Sea salt and freshly ground black pepper 2 tablespoons olive oil 6 slices Bermuda onion Four 8-inch whole wheat flour tortillas, warmed 2 red bell peppers, thinly sliced crosswise 1 lime, cut into 4 wedges 1. In a mixing bowl, rub the chicken with the Ancho Rub and olive oil and let sit in the refrigerator from 2 to 24 hours. 2. On an outdoor grill or in nonstick grill pan, cook the chicken over medium heat for 3 to 4 minutes on each side. Grill the onion and bell peppers for 3 to 4 minutes, tossing frequently. 3. Preheat the oven to 350°F. Heat the tortillas for 2 to 3 minutes or in the microwave for 30 seconds. Spread one teaspoon of the pesto over each cooked chicken breast and slice. Season with salt and pepper to taste. Place one sliced breast on each warm plate to serve. Add equal amounts of the onion and peppers on top. Serve with one warmed folded flour tortilla and a lime wedge, with a damp towel over the top to keep the tortilla moist. Chicken Scarpariello With Sautéed Spinach No bones about it…or skin for that matter. This is a more healthful and quicker version of the Italian classic. Makes 4 Servings Preparation Time: 30 Minutes 4 boneless, skinless chicken breasts pounded thin (about 1 1/2 pounds) 2 tablespoons balsamic vinegar 1/2 cup dry red wine 2 tablespoons spelt flour or whole wheat flour 1/2 cup Roasted Chicken Stock or low-sodium canned stock Sea salt and freshly ground black pepper 1/4 cup julienned basil leaves 2 bunches whole spinach leaves, rinsed and dried 2 teaspoons olive oil 4 cloves garlic, thinly sliced 1/2 pound of precooked chicken sausage, sliced (about 2 medium sausages) 1. Dredge the chicken in the flour and season with salt and pepper. 2. In a nonstick skillet over medium heat, heat the olive oil. Add the garlic and cook, stirring, until golden, about 1 minute. Add the sausage and brown for 2 minutes, stirring. Add the breasts and brown on one side for 2 to 3 minutes. Turn over the breasts and add the vinegar and wine to deglaze the pan. Cook for 2 to 3 minutes or until the liquid is reduced by half. Add the chicken stock and basil. Simmer the chicken for an additional 3 to 4 minutes or until cooked through. Remove the chicken and keep warm. Then add the spinach to the remaining sauce in the skillet. Toss for 2 to 3 minutes or until cooked and season with salt and pepper to taste. Remove from the heat. 3. Arrange equal amounts of spinach on four plates. Place a whole chicken breast on each spinach bed and place the sausage and garlic over it. Then pour the pan over the breasts. Citrus-Rosemary Roasted Chicken Chicken can sometimes get dried out when you roast it, so to avoid making that mistake, make sure the bird is at room temperature when you put it into the oven. Serve with Three-Potato Mash , Oven-Baked Spiced Yuca Fries, Soy Creamed Spinach or Taboule. The Roasted Garlic au jus goes perfectly with this dish. For the leftovers the next day, try one of my homemade barbecue sauces as a dipping sauce. Makes 4 Servings Prep Time: 1 1/4 Hrs, + 1 Hr Marinating 1 medium juice orange ½ medium yellow onion, chopped 5 cloves garlic, halved 2 teaspoons minced fresh rosemary 2 teaspoons kosher salt 1 teaspoon freshly ground black pepper One 31/2 to 4-pound chicken, washed and dried 1. Remove the zest from the orange, then peel and chop the orange into approximately 16 pieces. In a mixing bowl, toss the orange with the onion, garlic, 1 teaspoon of the rosemary, 1 teaspoon of the salt and ½ teaspoon of the pepper. Stuff the mixture into the cavity of the chicken. 2. In a small bowl, mix together the orange zest and remaining 1 teaspoon rosemary, 1 teaspoon salt and ½ teaspoon pepper. Lifting the skin carefully, hand rub this mixture into the breast and thigh meat of the chicken and let sit for up to 1 hour. 3. When marinating is almost done, preheat the oven to 350°F. Roast the chicken for 1 hour, or until the juice is clean when the thigh is poked. Let rest for 15 minutes before carving. Remove the skin before serving. Recipe courtesy of Louis Lanza and co-author Laura Morton from their cookbook entitled "Totally Dairy Free" recipes. Margarita Chicken Paillard This is the ultimate summer dish, although it's guaranteed not to make you drunk except maybe from happiness. The acid from the lime juice and the alcohol from the tequila breaks down the muscle tissue in the chicken to make this one of the most tender chicken dishes you'll ever eat. Serve the breast whole with Tomato Basil Concasse or Mango, Tomato, and Black Bean Salsa . Try it over the Chopped Vegetable, Tofu and Romaine Salad or Mesclun Greens with Balsamic Mustard Vinaigrette. Makes 4 Servings Prep Time: 30 Minutes, + 2 to 24 Hrs Marinating 1 tablespoon olive oil 4 boneless, skinless chicken breasts, pounded thin (about 1 1/2 pounds) Juice of 2 limes 3 tablespoons Triple Sec Sea salt and freshly ground black pepper 2 tablespoons tequila 1 tablespoon minced fresh cilantro 2 teaspoon seeded and minced jalapeño pepper, optional 1. In a mixing bowl, combine the olive oil, lime juice, Triple Sec, tequila, cilantro and jalapeño, if desired. Season the chicken with salt and black pepper and place in the marinade. Cover and refrigerate for 2 to 24 hours. Marinate for as long as possible to create "a melt in your mouth" texture. 2. On an outdoor grill or in a nonstick grill pan over medium heat, grill the marinated chicken for 2 to 4 minutes on each side, depending on thickness. Seared Breast Of Duck With Pear, Ginger And Port Sauce This is a great dish for the fall. It's satisfying and high in flavor. Most people think duck is fatty, but this recipe is a wonderful healthful way to enjoy a rich and flavorful duck meal. You can substitute chicken breasts for the duck if you prefer. Serve it with the Mashed Sweet Potatoes and the Slow-Cooked String Beans for a night to remember. Makes 4 Servings Preparation Time: 30 Minutes 1 1/4 pounds boneless, skinless duck breast 1/2 cup port wine 1/2 cup fresh pear juice, or cider Sea salt and freshly ground black pepper 1 cup Duck Stock or Roasted Chicken Stock 1 teaspoon ground coriander 1/4 cup fresh orange juice (from about 1 orange) 2 teaspoons olive oil 4 teaspoons minced shallots 2 teaspoons arrowroot 10 to 12 thin slices fresh ginger 1. Remove all fat from the duck. Sprinkle salt, pepper and the coriander on both sides of the breasts. 2. Heat the olive oil in a nonstick skillet over medium heat. Add the duck and brown, about 3 minute on each side. Remove the breasts from the pan and set aside. 3. In the same skillet over medium heat, cook the shallots and ginger, stirring, until golden, about 2 minutes. Add the wine to deglaze the pan. Add the pear juice, stock and orange juice, and stir. Place the breast back into sauce and cook until the liquid is reduced by half. This should take 8 to 10 minutes. Remove the duck when cooked medium. 4. In a small bowl, mix together the arrowroot with 4 teaspoons of cold water, and add to the sauce. Simmer 2 to 3 minutes more and strain the sauce. Thinly slice the duck breasts against the grain and serve the sauce over the top. Southwest Turkey Loaf This meat loaf comes out juicy and packs a lot of flavor. You won't need any sauce or condiments with this dish. For an occasional twist, add 1/2 cup grated soy cheddar to the center of the loaf before baking. Makes 10 Servings Prepa Time: 1 Hr, + 10 to 15 Mins To Rest 1 tablespoon olive oil 1 teaspoon chili powder 1 teaspoon minced garlic 1 teaspoon ground cumin 1 teaspoon minced shallots 1 teaspoon ground coriander 1 cup chopped onions Sea salt and freshly ground black pepper 1/2 cup fresh or frozen corn kernels 1/2 cup chopped red or yellow bell peppers 1 pound ground turkey breast 1 pound ground turkey dark meat 1 tablespoon minced fresh cilantro 2 tablespoons egg whites (from about 1 egg) 1 tablespoon coarsely ground mustard 1 cup whole wheat bread crumbs 1. Preheat the oven to 350°F. In a nonstick skillet over medium heat, heat the olive oil. Add the garlic and shallots and cook, stirring, until golden, about 1 minute. Add the onions and continue to cook, stirring, until the onions are translucent, 3 to 4 minutes. Add the corn and bell peppers and cook, stirring, for an addition 3 to 4 minutes. Add a couple of tablespoons of stock or water, if necessary, to keep the ingredients from sticking to the pan. Season with the cilantro, mustard, chili powder, cumin, coriander and salt and black pepper to taste. Set aside to cool. 2. In a mixing bowl, mix together the ground turkey, egg whites and bread crumbs. Add the cooled vegetable mixture and blend thoroughly. Add salt and black pepper if desired. 3. Press the turkey mixture into a nonstick loaf pan. Press lightly with a spatula to fill in evenly. Bake for 50 minutes or until the juices run clear. Let rest for 10 to 15 minutes before slicing. Soy Chicken Parmigiana This phenomenal recipe will fool any die-hard Italian food lover into thinking it's the full-dairy version. For a gourmet treat, try placing a layer of sautéed spinach on the chicken breast before topping it with tomato sauce and soy cheese. As a side dish, try serving Steamed Broccoli in Basil, White Wine and Garlic Broth . Makes 4 Servings Preparation Time: 30 Minutes 4 boneless, skinless chicken breasts, pounded thin (about 1 1/2 pounds) 2 teaspoons olive oil 1 cup California Plum Tomato, Basil and Garlic Sauce, or 1/2 cup canned tomatoes Sea salt and freshly ground black pepper 2 tablespoons egg whites (from about 1 egg) 1 cup grated soy mozzarella, (about 4 ounces) 1/4 cup whole wheat bread crumbs 2 tablespoons grated soy Parmesan 1. Preheat the oven to 350°F. Season the chicken breasts with salt and pepper and cover with the egg whites. Sprinkle bread crumbs evenly on both sides. 2. In a nonstick skillet over medium heat, heat the olive oil. Add the chicken and cook until lightly browned on both sides, 2 to 3 minutes per side, but do not cook all the way through. 3. In a shallow casserole dish, spread 1/2 cup of the tomato sauce on the bottom and place the chicken on top. Pour the remaining 1/2 cup of the tomato sauce over the top. Evenly sprinkle the mozzarella and Parmesan over the sauce and breasts. 4. Bake for 8 to 10 minutes, or until the mozzarella is melted. Spiced Chicken Loaf Ground chicken isn't a typical way to make a meat loaf, but this recipe will convince you that you've been missing out on something terrific. As a time saver, ask your butcher to freshly grind the chicken for you. Horseradish adds a unique, zesty flavor that will keep your family and guests wondering, "What is that spice?" Serve with Roasted Garlic au Jus , or with Josie's Barbecue Sauce as a dipping sauce as a change of flavor for leftovers. Makes 8 Servings Preparation Time: 1 Hour 1 pound ground chicken breast Sea Salt 1 pound ground chicken dark meat 1/4 teaspoon freshly ground black pepper 1 tablespoon minced garlic 1 tablespoon minced shallots 1 teaspoon chopped fresh oregano, or 1/2 teaspoon dried 1 tablespoon freshly grated horseradish 1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried 1 teaspoon Worcestershire sauce 2 tablespoons tamari soy sauce 1 teaspoon chopped fresh sage, or 1/2 teaspoon dried 3 tablespoons rice wine (mirin) 2 tablespoons egg whites (from about 1 egg) 1/2 cup whole wheat bread crumbs 1/4 cup chopped fresh parsley 1. Preheat the oven to 375°F. In a mixing bowl, mix all the ingredients together thoroughly. 2. Press the chicken mixture into a loaf pan sprayed with canola oil spray. Press lightly with a spatula to fill in evenly. Bake in the oven for 40 to 50 minutes, until cooked through. Let cool for 10 to 15 minutes before slicing. Thanksgiving Gravy Even if you overcook your turkey, this gravy is guaranteed to save the day. And since it's a more healthful version than the classic, go ahead and splurge! Makes 4 Cups Preparation Time: 45 Minutes 2 teaspoons olive oil 5 fresh tarragon leaves, minced 2 tablespoons minced shallots 5 cups Turkey Stock, fat removed 1 cup chopped onions 1/2 cup chopped carrots 1 tablespoon arrowroot 1/2 cup dry cooking sherry Sea salt and freshly ground black pepper 1/2 cup dry white wine 5 fresh sage leaves, minced 1. In medium saucepan over medium heat, heat the olive oil. Add the shallots and cook, stirring, until golden, about 2 minutes. Add the onions and cook, stirring, until translucent, 3 to 5 minutes. 2. Add the carrots, sherry and wine. Bring to a boil, then reduce the heat and simmer until reduced by 75 percent, 4 to 5 minutes. Add the sage, tarragon and turkey stock. Bring to a boil again, then reduce the heat and simmer for about 25 minutes more. 3. Turn off the heat, puree with an electric handheld blender or in a food processor. 4. In a small bowl, mix the arrowroot with 2 tablespoons of cold water and add to the gravy. Simmer an additional 10 minutes. For a smoother texture, strain the gravy through a mesh strainer. Season with salt and pepper to taste. Thanksgiving Turkey I have provided more healthful versions of all the condiments, sauces and side dishes usually served with your turkey on Thanksgiving, so I wanted to include my favorite recipe to cook your Turkey Day bird. For a real traditional meal, serve the turkey with my Apple Cranberry Chutney, Mashed Sweet Potatoes , Slow-Cooked String Beans , Spiced Sweet Potato and Cranberry Couscous, Three-Potato Mash, and Spiced Pumpkin-Tofu Pie. No one but you will know you've made an entire Thanksgiving feast without any dairy! I know it's a long day of cooking but it only comes once a year, so enjoy it. Makes 10 Servings Preparation Time: 2 1/2 Hours 3 cups chopped carrots One 10- to 12-pound turkey breast, on the bone, fresh or thawed 2 cups chopped celery 2 cups chopped onions 1 tablespoon olive oil 1 head garlic, halved Sea salt and freshly ground black pepper 2 cups dry white wine 1. Preheat the oven to 375°F. In a large roasting pan, add the carrots, celery, onions, garlic and wine. Place the bird on top of the vegetables. Rub the breast with the olive oil and season liberally with salt and pepper. 2. Roast for approximately 1 hour and 50 minutes or until the interior temperature reaches 130°F. Remove from oven and let rest 30 minutes. Remove both sides of the breast from the carcass and set aside to serve after you have prepared the gravy. Don't throw away the vegetables or carcass-you will need these for preparing Turkey Stock and Thanksgiving Gravy. Turkey Stock Roasting the bones of the turkey gives the stock a fuller richer flavor and eliminates most of the excess fat. Makes About 5 Cups Preparation Time: 2 Hours Leftover vegetables from Thanksgiving Turkey 1 cup dry sherry 1 turkey carcass 1. Fill a large stockpot with 12 cups of filtered water and add the vegetables. 2. Heat the Thanksgiving Turkey roasting pan on the stove top and add the sherry, stirring briefly, to deglaze the pan. Add the drippings to the stockpot. 3. Break up the carcass and remove any excess fat. Put the broken up carcass into the stockpot and bring it to a boil. Reduce the heat and simmer uncovered for about 1 hour and 40 minutes. 4. Strain the stock through a fine-mesh strainer or cheesecloth. Zesty Turkey Meatballs Whenever you go to the store and buy ground turkey, it's almost entirely dark meat and end products. This recipe calls for both dark meat and light meat. Ask your butcher to grind you some white meat to go with the dark. You might pay a little more, but you're going to get a more healthful, better tasting turkey meatball. Try them with the California Plum Tomato, Basil and Garlic Sauce (POP UP). Makes 10 Servings Preparation Time: 40 Minute 1 tablespoon freshly grated horseradish 5 fresh basil leaves, Julienned 1/2 cup whole wheat bread crumbs 1 tablespoon Worcestershire sauce 8 ounces ground turkey breast 1 tablespoon tamari soy sauce 8 ounces ground turkey dark meat 2 tablespoons minced fresh parsley Sea salt and freshly ground black pepper 2 tablespoons minced shallots 1 large egg white 1. Preheat the oven to 350°F. In a medium bowl, thoroughly mix all of the ingredients together and season with salt and black pepper. Divide the mixture into 10 balls (use a 1/4-cup measure to gauge approximate size). Hand-roll the balls and place on a nonstick baking tray. 2. Bake the meatballs for 18 to 20 minutes. NOTES: Double the recipe and make into a 9x5-inch meat loaf and bake for 45 to 50 minutes. Serve with Roasted Garlic au Jus. |
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