Saturday, September 26, 2009

Curry Chicken ( 3 easy steps)

1 lb.  chicken breast, bite sizes
1  onion, chopped
½ teaspoon ground ginger
4 garlic cloves minced
2 chicken bouillon cubes dissolved in 1 cup of water or 1 cup chicken stock.
2 tbs.Garam Masala
2 tsp. whole coriander seed
1 1/2 tbs. ground cumin
1 tsp. Turmeric powder
1 tsp.  salt
1 tsp. cayenne powder 
1 can 14 oz stewed tomatoes
1 can low fat evaporated milk

1. In a large pan add a couple of spoonfuls of vegetable oil, once it's warm add the chicken and sauté until it's cooked. Next add onions and cook for about 5 minutes or until it has become soft, then add minced garlic and ginger cook for 2 minutes.

2. Add all of the spices to the pan, and stir continuously for about 3 minutes, the spices will release their aroma. Make sure the stewed tomatoes are in small pieces, then add them to the pan, combine thoroughly. Add the bouillon cube and water mixture to the chicken and spices.  

3.  Stir the mixture and cook for another 5 minutes, then reduce heat, and add the milk. Under low heat cover and let it cook for another 10 minutes.  At this point, taste it for heat factor, if you prefer more spice, add it now, then simmer additional 10 minutes.

Very easy and is ready to eat in about 30 minutes. Serve with brown rice and a vegetable of choice.   

Sunday, September 6, 2009

Orange Chicken- Easy Peasy

Chicken has become a staple in our family diet.  Being low in fat, cholesterol and calories yet a good source of protein, makes chicken a healthy option.   Oh my, it can be boring without changing it up a bit.  With a busy schedule yesterday and making a vow that I would have somewhat of a relaxing weekend I opened the fridge and this idea popped into my head.  It was a hit that required very little effort on my part!

chicken breasts/or tenders
paprika (I used Hungarian Sweet Paprika)
Sugar Free orange marmalade

Place chicken on shallow baking pan.  I like to cover pan with foil for quick clean-up.
Season the chicken to taste with salt, pepper and paprika.
Coat each piece of chicken with a heaping teaspoon of marmalade.
Bake at 350 F for 50 minutes (for large breasts as in photo)

A touch of the warm, tangy sauce created in the pan was delicious over the brown rice.

Friday, September 4, 2009

Cornish Pasty with Whole Wheat Crust

Filling:  1 finely chopped onion
           1 pound extra lean ground beef or ground turkey
           1 teaspoon Allspice
           salt and pepper to taste
           1 clove garlic, minced

          1 small potato diced very small/skins on
     1 1/2 Cups cooked Lentils:To cook 1 1/2 cups. lentils, simply pick over to remove debris or shriveled lentils, rinse, and drain. Cover with 1 cup water or broth and boil for 2 to 3 minutes (to aid indigestion) Reduce heat and simmer until tender. Depending on the variety and age,cooking time may take anywhere from 10 minutes to 1 hour. 
    Brown ground beef with onion and seasoning cook well. Mix the meat mixture with the raw diced potato and cooked lentils.  (I don't add the potato to my pasty, as I avoid them, the rest of the family gets to enjoy the potato in their pasty.  Toss gently to mix.  Set this aside.

Whole Wheat Crust:  This recipe can be used for pies/quiche as well.
  • 2 1/2 cups whole wheat pastry flour
  • 1/2 tsp salt
  • 1/2 cup + 2 Tbls Canola oil
  • 1/4 cup + 1 Tbls milk
  • ***Place oil in freezer to get cold (this takes the place of cold butter and ice water.

  1. Place flour, salt into food processor.  Run pulse three to four times. 
  2. With processor running, add cold oil and milk slowly until it forms a ball around blade of processor.
  3. Dump out dough, form into two balls and compress into disc shapes.  Wrap in plastic wrap and refrigerate for 30 minutes (can leave overnight).
  4. Remove dough from fridge and let sit for a few minutes before rolling out.  Lightly dust surface (where you will roll out the dough) and rolling pin with flour and roll into a large circle.
  5. With a 5-6 inch tea saucer as a guide cut out small circles.  Repeat until all of the dough is used.
  6. Place a small amount of the meat/lentil filling in the center of the small circles of dough and fold over.  You will now have a half moon shape.  Crimp the edges of the half circles well to seal.
  7. Place on parchment paper lined cookie sheet and bake at 375 F for approximately 30 minutes or until golden brown.
  8. Delicious for lunch or dinner these little packages of complex carbohydrates are high in fiber and protein.
    The pasty will keep well for lunches the next day. The Cornish Pasty was originally made by the wives of Cornwall Tin Miners in the U.K. to take down in the mines for meals.

        Click Here for Printable Recipe

Wednesday, September 2, 2009

100 % Whole Wheat Bread

100% WHOLE WHEAT BREAD    (Makes 5 - 2 pound loaves)

I can make 5 loaves from grinding the wheat/grains to taking the hot bread out of the oven in 1 1/2 hours.  The aroma of fresh baked bread seems to escape the walls of the kitchen into the neighborhood.  It is a mystery how many family members seem to pop in just at the moment I am placing the loaves onto their cooling racks!

6 Cups warm water (approx. 115 degrees)
2/3 Cup Canola Oil
2/3 Cup Honey
3 Tbs. Dough enhancer (I use Honeyville brand)  Makes bread lighter and fluffy.  
2 Tbs. sea salt
1/3 Cup Vital Wheat Gluten  (makes lower carb bread)
3 Tbs. Instant Yeast (I use SAF brand)
6-8 Cups fresh (if you have a grinder) ground wheat flour to begin with, You will use a total of 10-11 cups for total recipe.
(Flour amount varies depending on humidity) 

I use a  Bosch Mixer which makes 5-6 loaves at a time with no problem.  You can use a high power Kitchen Aid, or knead yourself if you choose.  
I would divide this recipe in half for using a Kitchen Aid or self kneading.
Add the first 7 ingredients to mixer bowl and pulse mix or slow speed just to blend.

The next step is important:  Add quickly the flour and mix on low speed.  When the dough pulls away from the bottom and sides of the bowl, 
set a timer for 8-10 minutes on speed 1 to develop the gluten.  If using a kitchen aid (must be a powerful mixer to handle this dough), or by hand 
knead until you can feel the elasticity in the dough.
Test the dough by oiling your hands well, take a small piece of dough and slowly stretch it between your fingers.  You should be able to do this
to a thin "window" without the dough tearing apart. (It will have elasticity).

Shape dough into oblong shape and place into bread pans.  With a very sharp knife or single edge razor blade, make 3 cuts diagonal across the loaf.
This will keep the loaf from forming too high of a dome while baking.  Cover with dry tea towel and let rise for 30-35 minutes.

Bake at 350 for 30-35 minutes.  The internal temperature of the bread should be 200 degrees F.  When completely cool on racks, put into bread bags.

This baked bread can be frozen for 45 days without freezer burn.  It is important to keep the bread in the refrigerator after the first few hours as there is no preservatives in the bread.
Whole grains can become rancid very quickly and black mold will appear if not stored properly in the fridge or freezer.
For variations you can add:  any seeds, whole grains, oats etc.
For cinnamon bread:  roll the dough to a rectangle, coat with margarine or butter.   Top with a mixture of brown sugar Splenda and lots of cinnamon.  Roll into a log and bake as directed.

Click Here for Printable Recipe