Category Archives: Main Dish

Chicken, CLEAN EATING, Dinner, Feed Your Family Well, Healthy Diet, Healthy Eating, Recipes

Don’t Forget Chicken – the Most Versatile and Healthy Protein

Baked Marinated Chicken

Our bodies need protein and if you enjoy meat in your diet, chicken is an excellent choice. You may enjoy red meat as much as I do, but chicken is an equally good source of protein,  easier to digest, much lower in fat and calories, and typically has a short preparation time.

When you add in its versatility, you have a winner. There are so many main course dishes based on chicken, you will always have new ways to serve healthy, delicious meals to your family.

As an important part of your chicken cooking repertoire, we recommend the following methods to keep the calories at a minimum and contribute to a healthy heart.

Five Healthy Cooking Methods

Steamed Chicken                                         

You can have a flavorful, tender dinner in 20 minutes or less when you choose steaming. The prep time for this method is minimal and each serving is much lower in calories and fat because oil is not required.

White or dark meat? That is the question. White is healthier (and my favorite) with less fat and fewer calories, but many people prefer the richer, more moist dark meat. Whichever you choose, we recommend you use skinless, boneless pieces.

The secret to amazing flavors when steaming is seasoning.

You can layer the chicken with herbs and citrus slices for a tasty, tender meal. The acidity of citrus (lemons, limes, or oranges) will tenderize the chicken as it cooks.

Salt and pepper both sides of 2 medium chicken breasts, lay them in the steamer and sprinkle with 2 cloves minced garlic and a light dusting of chili flakes (optional). Top with the zest of a large lemon. Add the leaves of 2 sprigs of fresh thyme and steam until chicken is tender.

A mixture of paprika, crushed red pepper, and chili powder sprinkled over the chicken works wonders for those who enjoy spicy dishes.

Steaming chicken retains all the nutrients, so adding your favorite vegetables to the cooker creates a lovely nutritious meal.

NOTE: Be sure to use fresh, young chicken. Don’t skimp on cost and buy less than prime or your result may be tough and not-so-delectable.

Boiled Chicken

Boiled Chicken SaladThis is one of my favorite ways to cook chicken because it makes fall-off-the-bone chicken that can be used in so many ways – chicken salad, chicken tacos, nachos, quesadillas, chicken-topped pizza, sliced chicken sandwiches, shredded chicken sandwiches, and many other possibilities.

Use boneless or bone-in – white or dark meat, they all work. Place the children in a Dutch oven or heavy pot, add one onion (sliced), a large celery stalk with leaves (cut in 2” chunks), one bay leaf, salt and pepper, and a large garlic clove. (These are my choices – you will find your favorites when you realize how easy this is.)

Add just enough water to cover the chicken (this is critical), bring the water to a boil, cover, drop to a simmer and cook for about 30 minutes, just until chicken is tender. Most of the water will be absorbed into the chicken and vegetables.

Remove, drain, slice, and serve with a side of vegetables and a small portion of whole grain pasta (or shred and use in any way you choose).

AND . . . Don’t throw away the broth, it is perfect for chicken soup, which cures all ails.

Baked Chicken

This is one of the easiest ways to prepare chicken and can be extremely tasty.

It is best to use boneless/skinless equally-sized chicken breasts – but dark meat can also be used if you prefer. Place the chicken in a lightly-greased oven-proof baking pan, season with your favorite seasonings and bake at 375° F. until chicken is tender and no longer pink in the center (~15 to 20 minutes).

When done, it’s best to remove the chicken from the pan and let it rest for a few minutes before serving.

Small potatoes and carrot sticks placed around the chicken during baking will absorb all the juices and make a complete meal when served with a crisp green salad.

Experiment with marinating the chicken overnight to add wonderful flavors to the meat – see the information below  – Learn to Marinate.

Grilled Chicken

Grilling is a delicious, low-calorie traditional American method of Grilled Chickencooking chicken – especially during the summer months. It can be grilled in the oven (under the broiler) or on a BBQ grill on the back patio.

Brush lightly with melted butter (optional), sprinkle with freshly ground pepper, a light dusting of paprika and the juice of one lemon. Voila! You have a lovely meal when served with grilled potatoes and fresh asparagus. Don’t overcook.

little more preparation but is worth it. I use chicken tenders and cut them into small pieces, so they cook quickly. (Sprinkle with red pepper flakes if you like it hot)

Stir-Fried Chicken

This method takes a little more preparation but is worth it. I use chicken tenders and cut them into small pieces, so they cook quickly. (Sprinkle with red pepper flakes if you like it hot)

You will need a large cast-iron skillet, Dutch oven, or wok with a small amount of oil.

Cut up the chicken and vegetables of choice (broccoli, zucchini, green peppers, diced carrots, garlic, onions, etc.)

Add all the pieces to the hot cooking pan, season to taste – stir and cook until meat is no longer pink and veggies are tender. (Do not overcook!)

Serve immediately with steamed brown Basmati rice.

Learn to Marinate

Good marinade tenderizers the chicken, keeps it moist when cooking, and adds wonderful flavor without excess fat.

Tips for Marinating

  1. To keep the dish as low in calories as possible, use skinless chicken breasts – dark meat is higher in fat and calories.
  2. The skin adds 20% more fat. If you prefer the added flavor of cooking with the skin, remove it before eating.
  3. Marinating for suggested times below allows the juices to be fully absorbed and makes the chicken tender. Over-marinating can result in a less-then-desired outcome.

Time Chart for Marinating Chicken

  Source: https://www.eatbydate.com/long-marinate-chicken/ 

  1. Always discard the marinade once you have removed the chicken. DO NOT use it for anything else or you risk salmonella poisoning.

Tasty Marinades

    • Teriyaki Chicken Marinade: a simple sesame-ginger marinade
    • Chicken Enchilada Marinade: a no-cook version of my favorite enchilada sauce
    • Tandoori Chicken Marinade: a simple curry marinade that is big on flavor
    • Honey Mustard Marinade: always a classic for you mustard-lovers
    • Pesto Chicken Marinade: pesto sauce works just as well as a marinade!

After trying some of the above recipes or others that you can find on the internet, tap you’re your creativity and experiment – create your own recipes. There are many combinations of ingredients that make healthy, delicious chicken dishes.

Check out this article, How to Make Your Own Marinades from TheSpruceEats.com.

If you are pushed for time, use one of the gourmet bottled marinades from your local grocery store – read the labels carefully and avoid those filled with unnecessary additives.

Read this article in Prevention Magazine, Marinades: Your Meal’s Healthiest Friend for healthy bottled choices.

Happy Eating!

 

Related Articles: 

Chicken Salad – Cool and  Healthy

Beef, Chicken, Feed Your Family Well, Health and Fitness, Healthy Diet, Healthy Eating, Healthy Food Guidelines, Healthy Foods, Healthy Living

Why Eat Grass Fed and Pastured Animal Products

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In my last post, Nutrient Rich Meals, I mentioned the importance of using grass fed and pastured animal products. As I thought about it, I realized I should be more explicit why I made that recommendation. So, here we go . . .

There is an old saying, “You are what you eat,” which is absolutely true. For eons nutritionists have been emphasizing that food choices are directly linked to health and quality of life.

The food choices we make and the nutrients found in those choices provide the building blocks for new cell growth. Without adequate amounts of all the essential nutrients, our bodies cannot replenish and regenerate efficiently. Empty calories or unhealthy foods weaken our foundation for health and wellness.

The same nutritional principles apply to animal meat and products that we consume – not just fruits and vegetables. As the drive for faster, more efficient, and cheaper ways of producing meat products has increased, the quality has decreased.

Many of the “modern-day” factory farm operations feed their animals empty-calorie foods designed to fatten them up quickly so that they can be slaughtered in much shorter-than-normal time frames. They are also fed genetically-modified crops that have been sprayed heavily with pesticides and fed foods that are not appropriate for the animals’ digestive systems.

For example, cows were meant to feed on grass and have a digestive tract that works in a very specific way for that type of diet; but, factory farms cows are forced to eat grains such as corn instead of grass. In addition to being the wrong type of food for their digestive system and cannot be digested properly, the sugars in corn increase the fat content to dangerous levels and cause illness and disease.

Chickens also love to roam free and when allowed to do so eat bugs, greens, and whatever else they can find. When they are cooped up indoors and kept from the greens they love so much, there can be serious health problems.

In addition, you may have heard horror stories about diseased animals that die in factory farms and are recycled as food for the remaining animals. Just the thought of it makes me want to never eat meat again – but I am not a vegetarian.

If the old adage is true and we are what we eat, the question is – “What will be become if we continue to eat animal products that come from factory farms?”  That is a scary thought and has been one of the drivers behind the every-increasing popularity of the grass-fed and pastured foods movement.

Many consumers, including me, are no longer comfortable eating factory-farmed meat and eggs. They prefer to shop for beef from cows that have been allowed to graze freely and eat the healthy food that they were intended to eat with minimal pesticide ingestion because it is a much healthier choice.

Grass Fed Beef Stats

Grass-fed meat is lean and has a fat content that closely resembles wild game. The lower fat content actually helps improve cholesterol levels rather than raise them. Even though the meat still has a fairly high fat content, it is low in the bad fats associated with high cholesterol, and it is very high in the good fats, the omega-3 fatty acids. The nutritional quality that results from grazing in green pastures translates into lean cuts of meat and delicious milk that are nutritionally superior and much healthier for the body.

Cage Free EggsThose same people are also more likely (if possible) to buy farm fresh eggs from farms where the chickens are cage free and allowed to roam and eat grass, seeds, bugs, fruit, and other foods more natural to them. At the very least, they are willing to pay more for cage-free eggs offered in the local grocery stores.

Eggs produced by pastured chickens are said to have about 20 times more omega-3 fatty acids than eggs produced by factory-farmed chickens. You know you have an egg from pastured chickens the moment you crack one open. It will have a dark orange yolk indicating that it is rich and full of nutrition. They also taste much better than other eggs. It is difficult to ever “go back” once you have tried them.

If you are like me and still love your meat and eggs, you would be very wise to choose the best products available, which come from grass fed and pastured animals.

Never forget – you are what you eat!

Buying Healthy Foods, Chicken, Feed Your Family Well, Healthy Diet, Healthy Eating, Healthy Foods, Healthy Living, Salads, Side Dishes, Snacks

Chicken Salad – Cool and Healthy

Chicken Salad is a cool and healthy choice for a hot weather lunch or dinner and perfect for a potluck. There are dozens of recipes with all kinds of variations that you can make, but let’s start with a wonderful basic recipe that we have used in my family for years.

Image by Kathy Maister
Image by Kathy Maister

INGREDIENTS

  • Roasted or boiled chicken, chilled
  • Fresh crisp celery, sliced very, very thin
  • Onion, finely diced
  • Seedless grapes, stemmed, washed, dried and cut in half
  • Real Foods (or Hellmann’s) Mayonnaise
  • Mustard, regular
  • Salt and pepper to taste.
  • Sliced almonds or chopped pecans (optional)

NOTE: I purposefully omitted measurements because this is a dish that is best made “to taste.”  My recommendation is to go easy on the celery, onion, and mustard until you reach a combination that works for your family.  Once you get a good idea of the amounts that please your palate, you can always double or triple depending on the number of people you will be serving.

DIRECTIONS

  1. Prepare the celery, onions, grapes, and nuts (if using) – set aside.
  2. Cut the chilled cooked chicken into small pieces and place in a mixing bowl.
  3. Gently mix in the chopped ingredients.
  4. Start with 2 tablespoons mayo and 1 teaspoon mustard – mix very gently and add more mayo as needed until all ingredients are lightly coated – (Do not overwhelm the salad with mayo.)
  5. Salt and pepper to taste.

NOTE: The nuts are listed as optional, but add a nice crunchy texture, if desired. You may also want to try other variations such as adding: hard-boiled eggs, avocado, seasoned brown or Basmati rice, or lemon juice for an additional tangy flavor. If you prefer, you can use low-fat, or light mayonnaise.

Change It Up

Chicken salad has multiple uses. It is delicious on rich whole-grain bread for sandwiches; on a crisp lettuce leaf for a refreshing summer salad; or as a side dish with dinner or at a potluck. My chicken salad is always one of the first dishes to be eaten at a potluck, church dinner, or teenage gathering.

This can also be an economical dish – and who isn’t happy for those? Chicken is often sold in larger quantities for lower prices. Take advantage of those sales and have a prep day where you make a large batch of chicken salad that you place in a big bowl in the fridge for easy access. It is ready for quick packed lunches (sandwiches or salad); a last minute side dish for dinner – or a healthy snack after school.

Chicken salad is also wonderful wrapped in a fresh tortilla, in pita bread, or spread on crackers as a yummy appetizer. And . . . don’t forget to serve it on fresh croissants for a tasty lunch with friends.

Chicken salad is a healthier, more unusual choice than potato salad. It is an excellent choice for picnics, graduation parties, open houses, 4th of July celebrations, taking to the beach in a cooler, or any time you want to serve a nice, cool protein-rich dish that can be prepared in advance.

When served in a clear serving dish, it presents beautifully, especially when it includes deep red or black seedless grapes and avocados; then, trimmed with dark green lettuce leaves.

When you want to serve a rich, healthy, delicious meal, think Chicken Salad. Your family, friends, and/or guests will love it. If you are taking it “out,” be sure to prepare a little extra to set aside for your family.

Photo Credit: Chicken Salad Classics via photopin (license)

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Beef, Buying Healthy Foods, Feed Your Family Well, Fish, Fruit, Healthy Diet, Healthy Eating, Healthy Food Guidelines, Healthy Foods

Moderation or Abstinence?

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McDonalds Big Mac and Fries
Image by Simon Miller

Moderation or abstinence is always a valid question when it comes to foods that are not particularly healthy, such as fast foods. It has been suggested that fast foods should not even be referred to as food – at least not in the nutritional sense.

You may tell yourself that fast foods every once in a while can’t possibly hurt you. But, you are wrong. The fact is they have no nutritional value, they are filled with empty calories and additives – and they are addictive. Would you indulge in heroine occasionally if someone told you that once in a while wouldn’t hurt you . . . of course not! Use the same good judgment when it comes to fast foods.

Because they are addictive, it is almost impossible to eat fast foods in moderation; In other words, the only thing that works is abstinence. If you think you can control the addiction (as most addicts believe about their drug of choice), you will continue to eat large amounts of junk food and suffer the dire consequences for the rest of your “much-shorter-than-necessary” life.

On the opposite end of the spectrum – raw fruits and vegetables can be eaten in abundance – no limits. It is basically impossible to eat too many, except for the popular high-fat fruits we discussed in the previous post: avocadoes, bananas, olives, and coconut, which should be eaten in moderation. But, even eating the high-fat fruits in large amounts is far healthier than stuffing yourself with donuts and potato chips on a regular basis.

It is difficult to over eat high-water content foods because they fill you up so fast. This includes some fruits and vegetables. For example, watermelon and strawberries are about 92 percent water. Other fruits with high water content are grapefruit, cantaloupe, peaches and bananas. High-water content vegetables include lettuce and cucumbers. As a result these foods have a built-in moderation factor.

Moderation is important when eating heavier, higher-calorie foods such as rice, beans, grains and nuts – especially if you are struggling with being overweight.

If you can commit to a healthier diet and start doing a little research, you will find there are many, many combinations of healthy foods that are not only nutritious, but also delicious. When you start feeding your body well and eliminate empty-calorie snacks from your diet, there is a very good chance that you will not miss the bad foods. I know it may take a little time, but the health dividends are well worth it.

Nature offers abundance, not deprivation. So, focus on natural foods as much as possible. Trying changing up your diet – for example, rather than eating a slice of caramel apple pie, slice your favorite apple very thinly and eat it with a yummy dip made from dates, cinnamon and a little ice water – pureed in a high-speed blender. It is a sweet and delicious treat that will quell your cravings and help you forget about the empty-calorie, sugar-fat-salt laden treats you were addicted to.

I know I have used some extreme comparisons and donuts or fast foods are not the equivalent to heroine (but I hope I made my point). You may decide that your health is just fine and you see no problem with having an occasional donut or McDonald’s Big Mac. All I ask is that you recognize that neither of those can be called real food and offer absolutely NO nutritional value whatsoever, and do more harm to your body than good.  Also – define your terms. Indulging in your “drug of choice” occasionally should mean: partaking very small amounts – once or twice a year – possible on your birthday or anniversary – even that carries the risk of your falling back into old habits, as with any addiction.

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Beef, Dinner, Easy, Healthy Foods, Main Dish, Recipes

Swiss Steak Supreme – Recipe of the Week

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This is a recipe that I have served my family for years.  I know there are many articles on the dangers of eating too much red meat – and yet steak continues to be one of my family favorites.

Recently I was introduced to a wonderful Website:  Well-beingSecrets.com that is filled with great information. You should visit it often.

Helen Nichols, Editor-in-Chief of the site has written an article based on research about 31 Science-Backed Health Benefits of Steak. I think you will find it very interesting.  ENJOY (the article and your steak)!

Swiss Steak Supreme

Swiss Steak Supreme
Image by Larry Cowling
Cully’s Kitchen

Ingredients

  • 1½ pounds top round steak (¾” thick)
  • 3 tablespoons all-purpose flour
  • 1 tablespoon fresh parsley, chopped
  • ¼ teaspoon dried thyme leaves
  • 1/8 teaspoon black pepper (ground)
  • 2 tablespoons extra-virgin olive oil
  • ½ cup onion, sliced very thin
  • ½ cup mushrooms trimmed and sliced
  • 2 medium carrots, peeled, trimmed, and cut into 1½” X ¼” strips (optional)
  • 1 can (10.5 oz.) condensed French onion soup

Directions

  1. Have a 10″ or 12″ inch heavy skillet ready (cast-iron preferred) – with a lid.
  2. Place steak between two heavy pieces of plastic wrap and pound with a wooden mallet or bottom of a small sauce pan to ¼” thickness – then, cut into 6 pieces.
  3. In a 9″ pie plate, stir together the flour, parsley, thyme, and pepper.
  4. Place oil in the skillet and heat over medium-high heat.
  5. Dredge each piece steak in the flour mixture and place in the hot oil – cook 3 to 4 minutes on each side.
  6. Add all remaining ingredients.
  7. Reduce heat to low and cover.
  8. Continue cooking until steak is tender (~50 to 60 minutes).
  9. Serve with creamy mashed potatoes and a steamed green vegetable.

Servings: 6

This recipe comes from “Dinner – 55 Easy Recipes” Volume I of the Mama Legacy Cookbook Series. [button link=”http://amzn.to/12PTbCX” bg_color=”#252e8f” border=”#0c0d0f”]BUY NOW[/button]and enjoy all the amazing recipes. 

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