Health Habits

improve your health, habit by habit

Posts Tagged ‘healthy eating’

CHICKEN TARRAGON BURGERS

June 26th, 2009

On my recent travels I had a great time exploring and enjoying all the delicious French food. If you saw Top Chef Master’s on Wednesday night last you got a taste of how serious French chefs are. Their training is like the military; structured, no-nonsense, all about technique, full of pride. A lot of my meals in France contained tarragon, a classic French cooking favorite. No stranger to Irish cuisine, it’s taste is similar to anise and licorice and is often combined with fresh parsley, chives, tarragon and chervil, otherwise known as fines herbes. Besides its unique taste, tarragon has a long history of health benefits, such as treating stomach cramps as a digestive aid while promoting a healthy appetite. Gotta love it when your food does double duty.

I was inspired by the tastes of France to liven up an American staple, the burger. These are made with ground chicken, an excellent low-fat alternative to high-fat mince. Having a barbecue this 4th of July? Try them as sliders. Don’t stop there–continue the Mediterranean journey with a mixed green & fennel salad. Can you tell I’m ready to go back?

BURGER RECIPE:
Serves 4
4 x 4-6 oz burgers (approx 1-1½ lb) ground chicken
¾ cup red onion – small dice
1 large garlic clove – minced
2 tbsp fresh tarragon – chopped
½ lemon – zested
2 tsp wholegrain mustard
2 tbsp olive oil
½ tsp salt
¼ tsp pepper
low-fat cheese (optional)

DIRECTIONS:
In preheated (medium low heat) sauté pan, sauté red onion in 2 tbsp olive oil for 1 minute, stirring. Add minced garlic and cook for another minute. Remove from heat and let cool.

Once cooled add onions to chicken along with chopped tarragon, lemon zest, mustard and S&P.
With clean hands, mix well. Roll burgers into 4-6 oz sized burgers.

This can be done ahead of time and refrigerated.
Remove burgers from fridge 30 minutes before cooking to let them return to room temp.

Preheat a large griddle and cook each burger for 3-4 minutes each side until cooked through. Of course you can fire up your grill for these as well. Serve with low-fat cheese on top and you’re off to the races.

NOTE:
This is also a great party idea or if you’ve got a group of friends coming over.
Simply sear the burgers for 1 minute each side and then finish in 425F/220C oven for 4 minutes until cooked through. By doing the burgers this way you can feed more people at one time and keep them sweet!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

THEHEALTHYIRISHMAN.COM

SUBSCRIBE to the NEW Healthy Irishman Newsletter!

Fueling your body with healthy food. Fueling your mind with the wealth of health.

.

If you like what you see here, click here for updates

.

Mediterranean Chicken

May 15th, 2009

A perfect fit for a low-carb lifestyle, olives are loaded with healthy monounsaturates. In general, these fats are considered to be healthier as compared to the others. They have the same amount of energy, but they reduce blood cholesterol levels, which reduces the risk to the heart. The juice of the olive, otherwise known as olive oil, acts to keep cholesterol from sticking to our artery walls and is a delicious source of antioxidants. Olives also contain polyphenols, which is what gives them their taste and aroma. Research indicates that polyphenols may have antioxidant characteristics with potential health benefits such as reducing the risk of cardiovascular disease and cancer. This would explain why people living in Mediterranean countries, where consumption of relatively high amounts of fat is prominent, tend to have far lower rates of cardiovascular disease than in countries like the United States where similar levels of fat consumption are found.

RECIPE:
Serves 4 (with leftovers)

1 whole chicken, portioned (2 breasts, 2 drumsticks, 2 thighs, 2 wings)
2 tbsp olive oil
2 garlic cloves, minced
1 cup white wine
5 cups low sodium chicken broth
1/4 cup capers, drained
1/2 cup pimento-stuffed olives, sliced
6 oz oyster mushrooms
1/4 tbsp black peppercorns
2 tbsp fresh oregano, chopped
2 tbsp fresh thyme, chopped

DIRECTIONS:
Preheat oven to 400F.
Preheat skillet on medium high heat for one minute. Season each chicken piece with S&P. Add olive oil to pan, sear chicken for 2-3 mins each side, until golden brown. Once browned, remove to a roasting tray. Deglaze saute pan by adding the white wine and scraping all the caramelized bits from bottom of pan for 30 seconds. Add wine mixture to chicken along with all remaining ingredients.

Cover roasting pan with foil, pop in preheated oven for approx 1-1 1/2 hours. Check chicken after one hour to see if chicken is fork tender otherwise cook for the additional 30 mins.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

THEHEALTHYIRISHMAN.COM

SUBSCRIBE to the NEW Healthy Irishman Newsletter!

Fueling your body with healthy food. Fueling your mind with the wealth of health.

.

If you like what you see here, click here for updates

.

Tomato Egg Cups

May 8th, 2009

In the States, May is the month we celebrate our Mums. Mother’s Day is May 10th this year (for those of you who need a little reminder). What does every mum want for her special day? Breakfast in bed and a trip to the spa (so I’ve been told). We can handle that, right guys? Here’s a recipe that even the kids can get involved in, which means they’re likely to eat it, too. Getting the kids to eat a nutritious meal while making the Missus happy—Priceless!
It’s also a great spring/summer brunch idea, especially delicious when heirloom tomatoes are in season. The combination of the roast tomato works great with the eggs. I used one whole egg and one egg white in each to decrease the cholesterol and increase the protein in each portion. Speaking of portion, this dish is also makes perfect portion sizes. I’ve thought of everything!

Serves 6

6 large beefsteak or heirloom tomatoes
6 whole eggs
6 egg whites
1 tablespoon of fresh thyme
Sprinkle of feta cheese
Chopped chives to garnish

Preheat oven to 450F.
Begin by cutting the top from each tomato, about ¼ of the tomato. With a pairing knife, cut around the inner flesh of the tomato and using a spoon scoop out all the seeds. Make sure you don’t scoop too much from the bottom or the egg mixture will leak out.
Season each tomato with S&P and drizzle of olive oil. Crack one egg white in each tomato. Sprinkle a little feta cheese and fresh thyme in each. Follow that by adding a whole egg in each tomato.
Place gently on a foiled oven tray and pop in oven for 25 minutes, approx or until eggs are firm.
When they’re ready, sprinkle with fresh chopped chives and serve with Spanish Potatoes.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

THEHEALTHYIRISHMAN.COM

Fueling your body with healthy food. Fueling your mind with the wealth of health.

.

If you like what you see here, click here for updates

.

Smothered Chicken

April 17th, 2009

Smothered Chicken. As Irish as you can get, right? Truth be told, the Missus is from the South and this is a dish that supposedly originated in the South. I did some research about the origins of Smothered Chicken and in a nutshell yes, it’s considered to be a staple in the South also commonly known as down-home soul food. Well, I’ve got soul AND I’m from the south (of Ireland).

Typically this dish is made with loads of butter and flour but of course I put my own spin on it, sans the B&F. I was thinking this would make a delicious addition to a bbq party or just a great family meal. If there are any true Southerners out there, let me know how I do with this one!

Serves 4-5

RECIPE:

Preheat oven 385F
1 x 3 lb whole chicken, portioned
(2 x breasts, 2 x drumsticks, 2 x wings, 2 x thighs)

1 white onion – thinly sliced
3 whole garlic cloves
6 oz brown mushrooms – sliced
1 cup white wine
½ bunch fresh thyme
1 bunch (3/4 oz) fresh tarragon
6 cups low-sodium chicken broth
1 tsp black peppercorns
2 tbsp olive oil
12 oz (340g) fingerling potatoes
2 tbsp olive oil
S&P

DIRECTIONS:

Preheat large skillet on high heat for 2 minutes. Add 2 tbsp olive oil. Season chicken pieces with S&P and sear in batches on all sides until golden, about 2-3 mins each side. Set aside in roasting dish. When all chicken in seared drain excess oil from pan and reduce heat to medium. Saute onions for 1 minute, add mushrooms and garlic and cook for additional 3 minutes. Add white wine and fresh herbs to mushroom mixture and cook to 1 minute. Add all to chicken along with broth and peppercorns.
Cover with foil and cook in the oven for 2 hours, approx or until meat is fork tender.

To cook potatoes, simply toss in olive oil, S&P and place in single layer on foiled oven tray. Cook in oven until tender, 20 minutes approx.

Hope you guys enjoy this and definitely give it a go. Don’t be afraid. If you have any requests or questions, please leave a comment!

To see more of my recipes and learn about me and my healthy food philosophies head over to thehealthyirishman.com.

.The Healthy Irishman, Fueling your body with healthy food. Fueling your mind with the wealth of health.

.

If you like what you see here, click here for updates

.

Grilled Wild Salmon with Braised Lentils, Orange Balsamic Reduction

January 9th, 2009

These days it seems as though Pescetarianism is on the rise amongst all ages. Perhaps this spike in interest is due to peoples’ awareness of what they should and shouldn’t be eating. Lucky for me Salmon is on the good list since I practically grew up on the stuff. Just as well there weren’t any bears around! Consuming salmon is considered to be healthy due to it’s high protein, Omega-3 fatty acids and high vitamin D content.

In general, studies show that the benefits of eating wild Pacific salmon outweigh those of eating farmed Atlantic salmon when the risks of chemical contaminants are considered. On the one hand farmed salmon has more heart-healthy omega-3 fatty acids than wild salmon. Conversely farmed salmon also tends to have much higher levels of chemical contaminants that are known to cause cancer, memory impairment and neurobehavioral changes in children. What do you do?

An great article I read from Eating Well said it best: For some, taste trumps all. Others give weight to price or health or local economic or environmental impact. There are plenty of good reasons to eat salmon: It tastes good. It’s easy, fast and aesthetically pleasing to prepare. It’s incredibly healthy; no common fish delivers more of the omega-3 fatty acids that help keep arteries clear and hearts strong. The past decade has shown that these fatty acids may also strengthen the immune system and eyesight, and even improve mental health. As a chef and self professed health nut I definitely go for wild over farmed.

SERVES 2:

2 x 6 oz wild salmon portions

BRAISED LENTIL RECIPE:

1/2 cup green lentils – dry
1/2 red onion – fine dice
1 cup carrot – diced
1 garlic clove – minced
1/4 tsp. curry powder
1/4 tsp.chili flakes
1 bay leaf
1 tbsp olive oil
3 cups broth (approx)

DIRECTIONS:
Preheat medium saute pan on medium-low heat. Add 1 tbsp olive oil and saute onions and garlic for 2-3 minutes. Do not brown. Add curry powder and chili flakes. Cook for another minute. Add carrots to onions for additional 3 minutes, stirring occasionally. Finally add dried lentils and bay leaf and mix together. Saute everything for 3 minutes. This will ‘toast’ the lentils and intensify the overall flavor. Continue by adding 1/2 the broth. Cover and simmer on medium heat. Do not boil or broth will evaporate too quickly.

Once lentils have absorbed the broth check for tenderness and add more broth if necessary. Cooked lentils should be soft but not mushy. Taste and season with S&P.

ORANGE BALSAMIC REDUCTION:

2 tbsp. balsamic vinegar
2 tbsp. orange juice
2 tsp. agave / honey
1/8 tsp. ground ginger

DIRECTIONS:
Pop all the above in a small saucepan and simmer on medium low heat until reduced by half. Be Careful not to walk away and forget about it as it will burn. That’s it!

If you’re joining Oprah’s ‘Best Life’ Plan this is right up your alley.

To see more of my recipes and learn about me and my healthy food philosophies head over to thehealthyirishman.com

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

Lentil Loaf with Spicy Citrus Squash

December 4th, 2008

Lentil Loaf with Steamed Broccolini & Spicy Citrus Squash

Being that the Missus is a fishetarian (which is what she likes to call herself) we experiment with quite a lot of vegetarian recipes often using meat-substitutes or seafood as our proteins. Lucky for her I’m not afraid to try it all and more often than not, I’m pleasantly surprised with the outcome. I suppose it’s not abnormal for vegetarians to crave the idea of ‘meat balls’, ‘burgers’, ‘meat loaves’…so this is a recipe we use to fulfill her craving for the latter. The beauty about this recipe is not only the taste but it’s also full of nutrition. As found on lentilfest.com, lentils are an important source of iron. Eating lentils with foods rich in Vitamin C, such as tomatoes, green peppers, broccoli, and citrus fruits or juices, helps the body absorb iron more efficiently. They are also protein rich. They lack only one essential amino acid, methionine. Adding grains, eggs, nuts, seeds, meat, dairy products, or egg will provide a complete amino acid profile.

RECIPE:

2 cups cooked lentils
1 cup cooked brown rice
1/2 cup red peppers – small dice
1/2 cup red onion – small dice
1/2 cup fresh tomato – small dice
1/2 cup Italian bread crumbs
4 tbsp. tomato paste
3 tbsp. fresh parsley – chopped
2 tsp. fresh basil
1 tsp. fresh oregano
1/4 tsp. hot sauce
2 tsp. water
1 egg

(layer of ketchup for the top)

DIRECTIONS:

This recipe couldn’t be easier!
Preheat oven at 350 degrees.
Combine the above ingredients in succession (except for ketchup) into a large mixing bowl and mix thoroughly.
Line a 10′ loaf pan with parchment paper and fill with mixed ingredients. Smooth a layer of ketchup over the top and then pop into the oven. Bake for 45 minutes.

Once cooked, flip the loaf onto a cutting board and let stand for 5 mins.

TIP: Set the cutting board on top of the loaf then flip everything over.

Serving suggestion:

I served this with steamed brocollini and Spicy Citrus Squash.

Depending on how many people you’re serving, this makes brilliant leftovers as well.

If you try this out let me know how you got on. And remember don’t hesitate to give me a shout if you have any suggestions or food related questions.

For more healthy recipes and cooking tips be sure to head over to the healthyirishman.com.

Popularity: 1% [?]

No comments »

Posted in Diet/Nutrition, Recipe

Tags: food health healthy eating healthy recipe lentils meatloaf nutritional Recipe The healthy Irishman vegetarian

Cornish Game Hen with Orange Balsamic Glaze

November 21st, 2008

The holidays are just about here and for most of you that means one thing, turkey. By the time Christmas gets here most of you will have had turkey soup, turkey sandwiches, turkey stew, need I go on? I thought it might be nice to give you an alternative as well as making the flavor a little different. I served this with baked yam wedges and steamed broccoli for a nutritious simple meal.

RECIPE: Serves 6-8
4 Cornish game hens
1 orange (4 quarters)
2 cups low-sodium chicken broth
S&P

Glaze recipe:
1 cup fresh squeezed orange juice
1/4 cup balsamic vinegar
1/2 tsp.ground ginger
1 cinnamon stick
1 tbsp. agave (natural sweetener)

Yam recipe:
2-3 yams
drizzle of olive oil
1/2 tsp. paprika
squeeze of lemon juice
S&P

Broccoli (add a squeeze of lemon juice when cooked)
DIRECTIONS:
Begin by putting all the glaze ingredients in a small saucepan and on medium low heat, reduce it to about half, about 20 minutes. Be careful not to have the heat too high as the sauce will evaporate too quickly and you won’t get the intense flavor desired. Once the glaze is ready, put it in a bowl and refrigerate until needed. I always try to have the glaze done ahead of time so that when it’s cooling the flavors with marry together better. The glaze should be completely chilled before basting the chicken.

Next pre-heat oven to 380 degrees.
Rinse and pat dry the chicken. Season with S&P inside and out and stuff bird with 1/4 fresh orange. Lay chickens on roasting tray and brush with glaze all over the flesh. You’ll be basting again so use about 1/2 and keep the remainder for the next session. Pop them in the oven. Once the tray is level on your oven shelf pour enough broth into pan with the birds, coating the bottom of the pan without overflowing. This is a technique I love to use with all white meat i.e. chicken, turkey, pork. You’ll find that these meats in particular are very lean so there isn’t enough fat to keep the meat moist. By using this broth technique the broth will evaporate while roasting and create steam in the oven to help keep the meat juicy.

You’ll be cooking the birds for approx. 1 hour or until internal temp. of 160 degrees but note you’ll be re-glazing at the halfway mark with the remainder of the glaze, approx. 30 minutes into cooking.
The way I check to see if the bird is cooked all the way through is to cut the skin between the breast and the drumstick and if the juice runs clear you’re in good shape.

While the birds are cooking, prepare the yams by cutting into wedges. Think steak cut chips. In a mixing bowl toss yams in a tbsp of olive oil, S&P and paprika. Spread onto foiled oven tray. These will take about 20 minutes so time accordingly with the birds. Squeeze fresh lemon juice over potatoes just before serving. NOTE: Always let the cooked birds rest for 10 min after cooking. This allows the meat to relax after the intense heat of the oven and ensures the juices will stay in the bird (and not on your cutting board) when you carve them up.

I love using game hens for a couple of reasons mainly due to the light flavor and the fact that they cook relatively quickly. I’m a breast man myself (now now) and both turkey and chicken breast are packed with protein 26 grams and 24 grams per 3 oz skinless portion, respectively and both are also low in calories and cholesterol. Perhaps that’s why I eat so much of them on a daily basis, alternating of course!

Orange Balsamic Glazed Chicken with Baked Yam Wedges and Steamed Broccoli

To see more of my recipes and learn about me and my healthy food philosophies head over to www.thehealthyirishman.com.

Popularity: 1% [?]

No comments »

Posted in Diet/Nutrition

Tags: agave baked yams health healthy eating healthy recipe The healthy Irishman

Pan Seared Sea Bass with Herbed Quinoa & Baby Carrots

November 14th, 2008

4 servings
RECIPE:
4 x 4oz portion sea bass or firm white fish
S&P

QUINOA:
1 cup quinoa
2 cups chicken/vegetable broth
2 cloves garlic – minced
1/4 cup shallot – finely diced
1/4 cup red pepper – finely diced
2 tsp. fresh chives – finely chopped
1 tsp. fresh thyme – chopped
zest of 1/3 lemon
1 bay leaf

BABY CARROTS:
2 bunches baby carrots (approx 6 per person)
1/2 tsp. agave
1/4 tsp. curry powder
2 tbsp. olive oil
S&P

This is a fantastic recipe which is quick and easy and most importantly healthy. It’s made with one of my favorite ingredients, quinoa, which is packed full of nutrients and is cooked very much like rice although it has more protein than most other grains.

DIRECTIONS:
Pre-heat oven to 375 degrees.
Begin by pre-heating your saute pan on full heat for 2 minutes to sear fish. In another pre-heated saute pan add 1 tbsp olive oil and saute shallots, red pepper and garlic on medium low heat for 3-4 mins or until softened. Add quinoa and saute for another 2 minutes. I like to cook it this way as it brings out a sweet nutty flavor. Add broth and bay-leaf and bring to a boil. Once boiling reduce heat to simmer, cover and cook for 20 mins. approx or until grain is tender, stirring occasionally.

Next, wash and de-stalk baby carrots. Place in a bowl along with agave, curry powder, drizzle of olive oil and S&P to taste. Roast in oven for 15-20 minutes or until caramelized and tender.

While quinoa is cooking, add a drizzle of olive oil in your other pan and sear seasoned fillets for 2-3 mins. each side or until golden brown. Remove to an oven tray for roasting. (You can actually sear the fish ahead of time and refrigerate until needed.) You’ll want to put your fish in the oven when the quinoa has been cooking for about 15 mins. and is almost tender. The fish will take about 6-7 min. in the oven and that’s it.
Hopefully everything will be ready around the same time but if it’s not don’t worry, after all it’s only food!

I hope those of you who are new to quinoa will branch out and try something new. My objective with cooking is to simplify and ‘healthify’ every day meals. Finally, eating healthy doesn’t mean eating cardboard any more! To see more of my recipes and learn about me and my healthy food philosophies head over to www.thehealthyirishman.com

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

Health Habits

Posts Tagged ‘healthy eating’

CHICKEN TARRAGON BURGERS

.

Related Posts

Mediterranean Chicken

.

Related Posts

Tomato Egg Cups

.

Related Posts

Smothered Chicken

.

Related Posts

Grilled Wild Salmon with Braised Lentils, Orange Balsamic Reduction

.

Related Posts

Lentil Loaf with Spicy Citrus Squash

Cornish Game Hen with Orange Balsamic Glaze

Pan Seared Sea Bass with Herbed Quinoa & Baby Carrots

Related Posts