Health Habits

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Posts Tagged ‘poultry’

Good Ol’ Fashioned Chicken Noodle Soup

January 23rd, 2010

I don’t think anyone is exempt from the winter weather that’s hitting us all at the moment. Between the snow, the cold and the days upon days of rain we’re having here in LA at the minute, I thought a quick n easy soup would hit the spot. I made chicken for dinner last night and had some left over so I thought the obvious choice was to bust out a soup for lunch today and hey presto here it is. If you don’t have any leftover chicken like I did, buy a roast chicken and just use that. You’ll get a great flavour as well as having the carcass to make your stock. Perfecto! This is one of the simplest ways to make a soup as you basically just put everything in the same pot and simmer it.

Did I mention it’s flu season? A bit of homemade chicken soup and vitamin C are sure to help!

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Posted in Diet - General, Diet/Nutrition, Recipe, healthy recipes, nutrition, organic

Tags: chef chicken fitness food Gavan Murphy health healthy cooking healthy food healthy recipe los angeles low-fat lunch nutrition nutritious organic poultry protein soup sustainable The healthy Irishman

Rainbow Chard & Leek Saute with….+

November 7th, 2009

I’m really diggin’ our CSA box delivery service. So far the produce has been great and in order to use it all we’ve had to use our noggins and think outside the box a bit, so to speak! Who said you can’t have looks and brains?

This week our box contained organic Fuji apples, spinach, leeks, rainbow chard, broccoli, Valencia oranges & mixed peppers. I turned to old faithfuls for some of these—I used the oranges for Jerk sauce and the mixed peppers went into a pot o’chili.

Each week when our box arrives there’s a newsletter inside from the farm talking about what’s in season and giving tips and such about the fruit n’ veg. They also give a recipe highlighting one of the veggies. I was intrigued by this particular chard recipe not only because I really like leafy greens but also because it used the entire bunch of chard, stems & all. Usually one would remove the stems and either put them in the stock pot as I do or into the compost heap. Either way they’re getting used but I’d much prefer to eat them. They have a lovely peppery flavour and they add brilliant colour to the sauteed chard. I can’t take any credit for this but it did turn out great and I combined it with a rice recipe which uses up some of the apples. Usin’ my noggin!

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Copyright © 2009 The Healthy Irishman. All rights reserved
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Popularity: 2% [?]

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Posted in Diet/Nutrition, Recipe

Tags: cajun catfish chef Figi apples fruit Gavan Murphy healthy cooking healthy food healthy recipe los angeles low-fat nutritious organic poultry protein Seafood The healthy Irishman

Summer Sufferin' Succotash (with Grilled Chicken)

July 18th, 2009

Suferrin’ Succotash! Remember that saying from Sylvester the Cat in the Looney Tunes cartoon? That was pretty much the only time I had heard the word succotash and as a kid I had no idea what it was or meant. Come to find out succotash is food (no wonder why I liked the saying!) The Missus had me believing this dish originated in the South, which would make sense why I had never heard of it, apart from the cartoon. But during my research on what the name means I found out it all began in the Rhode Island area, if you can believe that. The name is taken from the Naragansett Indian word msickquatash, “boiled whole kernels of corn,” from the Narragansett language once spoken on Narragansett Bay, which is present-day Rhode Island.

How ’bout that for research!

Succotash is a dish consisting primarily of corn and Lima beans, though now it’s been adapted all over the states. In the South any mixture of vegetables prepared with Lima beans and mixed with butter is considered a succotash. In Indiana, according to our Hoosier buddies (Indiana people), succotash is made with green beans and corn instead of Lima beans. Bet you didn’t know succotash was so interesting did you?

I happen to really like this succotash idea because I’m a big fan of all the components that are in the dish. Lima beans are a very good source of cholesterol-lowering fiber and have good significant amounts of folate and magnesium, all of which are beneficial for your digestive system and your heart. Corn is chock-a-block full of nutrients including fiber & vitamin C. Speaking of C, the peppers are loaded with it and the red pepper is also a great source of vitamin A. Basically you’re nourishing your body naturally, with a brilliant dinner to boot.

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Turkey Scallopine with Wild Mushrooms and Rosemary

May 29th, 2009

Turkey is low in fat and high in protein, though if made into a traditional scallopine dish with butter and flour, the ‘low in fat’ goes out the window. But I had a request to make it so I used my noggin and made a healthier version. By replacing butter with heart-healthy olive oil I’ve cut calories as well as replaced bad fats for good fats. Turkey is also a great inexpensive source of iron, zinc, phosphorus, potassium and B vitamins.
I decided to use gluten-free bread crumbs instead of white flour. I’ve made several meals using these and find them to work brilliantly. You can find them at Whole Foods Market or check your local health food store.

Serves 4

RECIPE:
4 x 4-6 oz turkey slices (1/4-inch sliced turkey breast)
2 cups Ener-G bread crumbs (gluten, egg, dairy-free)
2 egg whites – beaten (for coating turkey with bread crumbs)

12 oz wild mushrooms
1 cup fresh garden peas
1 garlic clove – minced
1/4 cup low-sodium chicken broth
1 tbsp fresh rosemary – chopped
1/4 cup olive oil

DIRECTIONS:
Preheat oven to 4ooF.
Begin by setting up a mini production line to coat the turkey. In the following order place the turkey, egg whites, bread crumbs and a foiled oven tray. With clean hands dip the turkey in the egg followed by the bread crumbs and coat generously. Lay on foiled oven tray until needed.

Preheat large skillet on medium high heat for 4 minutes. Once hot add 2 tbsp olive oil and saute the breaded turkey in batches for 3-4 minutes each side until golden and crispy. Wipe out pan after each use with a paper towel and add more olive oil.

Once all the turkey have been colored, pop in oven for 6-7 minutes to finish cooking.

Wipe out pan again and add additional 2 tbsp olive oil. Add mushrooms and saute for 2 minutes on medium heat. Add garlic and continue sauteing for another 4-5 minutes until mushrooms are cooked through.
Finish by adding peas and chopped rosemary to mushrooms along with 1/4 cup chicken broth. When peas are cooked, serve with turkey scallopine along with roasted mini potatoes.

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

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Pesto Roasted Chicken with Yam Mash

April 3rd, 2009

It’s about that time to start thinking about Easter. I know this isn’t the typical Easter menu, but then again I’m not your typical Irishman. Back home we celebrate Easter with Spring Lamb on the menu and over in the States the protein of choice is ham. I’ll admit, I’m quite partial to roasting chicken not only because it’s a great low-fat protein, but also because there are so many great ways to prepare roast chicken and if you do it right, the birds are nice n’ juicy and full of flavor. Experimenting with using different flavors for roasting chicken is easy. I wanted to make something vibrant in honor of Spring so I made a simple pesto which gave the bird nice coloring which looked brilliant paired with the yam mash. You already know how good for you sweet potatoes and yams are so now all you need to complete your Easter dinner is some vegetables and you’re good to go!

RECIPE:

2 x 4-5 lb chickens
1 lemon – cut in quarters

PESTO:
2 cups packed basil leaves
1/2 cup baby spinach
1/4 cup pine nuts, toasted
1 garlic clove
1/2 cup olive oil
2 tablespoons freshly grated Parmesan (low-fat preferred)
2 tablespoons extra-virgin olive oil
1/4 tsp salt
1/4 tsp pepper

Pesto Directions
Blend the basil, spinach, pine nuts and garlic in a food processor until finely chopped. With the machine running, gradually add 1/2 cup of olive oil, processing until well blended. Transfer the pesto to a medium bowl. Stir in the Parmesan and season with S&P to taste.

DIRECTIONS:
Preheat oven to 400F.

Rinse the birds in cold water and pat dry with kitchen towels, inside and out. Season cavity of bird with S&P. Place birds on foiled roasting tray. Divide the pesto in half and rub equal amount of pesto in each, both inside and out. Season outside of each bird with 1/4 tsp S&P. Place 1/2 fresh lemon in each chicken cavity.
Pop in oven for approx 1 hour or until internal temp is 165F. Check between thigh and breast. If the juices run clear, you’re cooked.

Let the cooked chickens rest for 10 minutes before carving to let the juices redistribute within the meat.

Serve with some mashed yams and you’ve got a nutritionally balanced meal.

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Health Habits

Posts Tagged ‘poultry’

Good Ol’ Fashioned Chicken Noodle Soup

Rainbow Chard & Leek Saute with….+

Summer Sufferin' Succotash (with Grilled Chicken)

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Pesto Roasted Chicken with Yam Mash

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