Chicken & Bok Choy

High in protein and vitamin C this dish surprised us when it hit our tongues.  Not that we thought it’d be gross or anything, we just didn’t have terribly high expectations.  Succulent chunks of chicken, slightly crunchy bok choy, velvety shiitake mushrooms, a well-rounded flavor that’s slightly salty and powerful with ginger- this dish is lovely.

Ingredients:

2 TBS chicken broth

1 cup chopped scallions

2 TBS fresh minced ginger

2 skinless, boneless chicken breasts, cut into bite-sized chunks

1½ cups sliced fresh shiitake mushrooms

4 cups chopped bok choy

2 TBS soy sauce

1 TBS rice vinegar

salt and pepper to taste

Directions:

  • Heat broth in a skillet
  • When the broth begins to steam, add scallions and sauté for 2 minutes
  • Add the ginger and sauté for another minute
  • Add chicken and continue to sauté
  • After 2-3 minutes add the shiitake mushrooms and bok choy and cook for another 3-4 minutes
  • Add soy sauce, rice vinegar, salt, and pepper

We opted to have this over brown rice but it would also be great over noodles, or wrapped up in a tortilla.

Inspired by this recipe from WHF.

J

Five-spice chicken

Ginger, cloves, cinnamon, star anise, fennel, garlic… oh my!  This dish really packs a punch when it comes to flavor.  Moist chunks of chicken in a reduced chicken broth with crunchy pieces of green beans- it wins on the texture side too.It’s fairly simple in execution and is done easiest when all of the vegetables are chopped ahead of time.

Ingredients:

2 boneless, skinless chicken breasts, cubed

4 cups chicken broth

½ inch sliced fresh ginger

6 whole cloves

2 cinnamon sticks

5 star anise

½ tsp dried fennel seeds

1 medium-sized onion, chopped into big chunks

3 cloves garlic, chopped in big pieces

6 fresh shiitake mushrooms, sliced

1 lb green beans, ends trimmed off and cut into 1-inch pieces

½ cup minced scallions

Directions:

  • Healthy Sauté the onion in a large frying pan over medium-low heat for about 5 minutes, stirring frequently

  • Add the garlic and continue to sauté for another minute
  • Add the chicken broth, ginger, cloves, cinnamon stick, star anise, and fennel seeds. Turn the heat to medium-high and simmer for 15 minutes

  • Strain the broth mixture and put liquid back into pan. Bring to a boil and simmer on high heat with chicken pieces, green beans, and mushrooms

  • Add scallion, salt and pepper to taste

I opted to serve this in a bowl, over brown rice that I’d cooked in a mixture of chicken broth and water.

Inspired by this recipe on WHF.

J

Brown Rice & Black Bean Salad

This salad is super-simple to throw together and is packed with flavor and nutrients.  Have it as a side dish to some popcorn chicken with a selection of dipping sauces, or as a lunch.  It would go great at a party as it can sit at room temp very comfortably.  It has lots of color too.

brwon rice salad with black beans, corn and red pepper

Ingredients:

1 cups brown rice

1 cup chicken or vegetable broth

1 cup water

1 medium red bell pepper, diced

1 cup frozen corn, thawed

1 cup black beans

2 TBS white vinegar

Juice of two limes

1 tsp ground cumin

pinch of cayenne

2 TBS chopped cilantro

Directions:

  • Cook the rice in 1 cup of broth and one cup of water
  • Combine cooked brown rice, diced bell pepper, corn, and black beans
  • Mix the vinegar and lime juice with 1 tsp cumin and a pinch of cayenne and dress the rice mixture with it
  • Sprinkle the rice salad with chopped cilantro

*Inspired by this post on World’s Healthiest Foods

J

Cod fillets with pea puree

So the title of this dish may not seem so catchy, but the flavor is great!  By using both the zest and the juice of the lemon you get a super flavor that holds up well after the fish has baked.  And because it only cooks for 15 minutes, the lemon doesn’t get that bitterness to it that it sometimes can after cooking.  As for the pea portion, imagine sweet and earthy and bright.  The onion and the garlic mellow out after cooking, and the peas really are the super-star.   I served this with jasmine rice that had been cooked in chicken broth and water, and the pea puree was great on its own, and mixed with the rice.

baked lemon-parsley cod with pea puree and jasmine rice

Ingredients:

1 lb cod filets (thick cut)

Zest of one lemon

Juice of one lemon

3 TBS chopped fresh parsley

1/4 tsp salt

pinch cayenne

1 medium onion, chopped

4 medium cloves garlic, pressed or minced

4 TBS chicken (or vegetable) broth

15 oz frozen sweet peas

4 TBS sunflower seeds (raw and unsalted)

salt and pepper to taste

Directions:

  • Preheat the oven to 400F
  • Chop onion and mince or press the garlic and let sit for 5 minutes
  • Mix together lemon zest, lemon juice, chopped parsley, salt, and cayenne in a small bowl
  • Rub cod filets with the marinade and place it in a baking dish. Place the fish in the oven and bake for about 15 minutes
  • While the fish is baking, heat 1 TBS broth in a skillet. Sauté onion in broth over medium heat for about 4 minutes, stirring frequently, until translucent
  • Add garlic and continue to sauté for another minute
  • Add remaining broth, peas, sunflower seeds, salt and pepper, and heat for about 3 minutes

onion, garlic, chicken broth, peas, and sunflower seeds in the sauté pan

  • Puree the pea mixture in a blender

*Inspired by a post on World’s Healthiest Foods

J

Asian Tuna

While out marketing a few days ago I came across three nice-looking tuna steaks, so I picked them up.  In the same 24 hours I received an email with a wonderful-looking recipe for Asian tuna: a sweet and syrupy pan sauce with thick slices of shitake mushrooms in it.  I figured that this was meant to be, so I tried it out.  Wow am I ever glad that I did!

Asian tuna, jasmine rice, and a side salad

Ingredients:

tuna steaks

1 TBS fresh lemon juice

1 cup minced scallion

3 medium cloves garlic, pressed

1 TBS minced fresh ginger

2 cups thickly sliced fresh shiitake mushrooms (remove stems)

1 TBS chicken broth

1 cup orange juice

2 TBS tamari

2 TBS chopped cilantro

salt and pepper to taste

Directions:

  • Preheat the grill
  • Rub tuna with lemon juice and season with a little salt and pepper and set aside
  • Heat 1 TBS broth in a large skillet on the stovetop. Sauté the scallion, garlic, ginger, and mushrooms in broth for about 2 minutes, stirring constantly over a medium heat
  • Add orange juice and cook for another 2 minutes, then add the tamari and cilantro

shitake mushroom pan sauce

  • Grill your tuna steaks to your desired doneness

grilled tuna steaks

  • Place tuna on plates and pour mushroom sauce over each piece

This recipe was inspired by World’s Healthiest Foods.

I opted to serve this with some jasmine rice that I cooked in chicken broth, then added to some healthy-sautéed asparagus, celery bits, and ramps (whites and greens).

jasmine rice stir-fry

We also had a side-salad of spring greens and fresh tomato that was tossed in a dressing of:

ginger-lemon tossed salad

J