I hesitate to call this “oven-fried chicken,” because that title seems to demean it. The truth is, as much as I love a full-fledged fried affair once or twice a year, THIS is the fried chicken recipe I crave several times a month. This oven-fried chicken is as brown and crispy and juicy and flavorful as fried, but not as greasy, and easy enough to do on a weeknight (and for lunch the rest of the week).
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Skirt steak is a great choice for a weeknight meat craving: It cooks up superfast and takes great to rubs. A few slices served with a plateful of veggies (like our Romaine Slaw) and whole grains (like our Herb-Flecked Bulgur) brings something traditionally thought of as a nutritional no-no (steak) into a more nourishing category. Make up a big batch of the spice rub to keep on hand for even faster dinners on the fly.
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Chicken stock has a mellow quality that makes it particularly versatile in soups and sauces. This is a “white” stock, since it’s made with raw chicken bones. You can substitute the carcass from a roast chicken, like our Simplest Roast Chicken. This stock is purposely unsalted, since you will use it as an ingredient in other dishes–as a base for soups and sauces, for example, or to cook rice and other grains. Simmering the chicken bones extracts tons of flavor of a stock that’s a far cry from store-bought chicken broth.
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Commercial fish sticks are loaded with fillers and preservatives. Make your own and you can avoid all that. I’ll often double this recipe and freeze half, so I have healthy fish sticks on hand for Noemi for busy nights. Just heat frozen fish fingers in the oven at 400 degrees F for about 15 minutes, or until cooked through.
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This rice pilaf recipe is an easy side dish that uses red-and-brown Indonesian Volcano Rice, which is cultivated in mineral-rich volcanic soil and is high in magnesium, manganese and zinc. You can substitute any brown rice. We added seasonal fresh English peas for color; edamame, fresh green chickpeas or thawed frozen peas would work well, too. To cook fresh peas, blanch them in boiling water for 2 minutes or until tender but not mushy, drain, and rinse in cold water.
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Nothing showcases the culinary power of eggs quite like a souffle. The yolks bind and enrich the base while the beaten whites leaven the souffle for its characteristic light, airy texture. This is a classic spring version, but you could add mushrooms, substitute different vegetables for the spinach, or swap the Gruyere cheese for a different variety. (Save the extra egg yolk to make Pasta with Asparagus and Prosciutto.) The souffle begins to deflate as soon as it comes out of the oven, so serve it immediately with a “Bon Appetit!” in your best Julia Child imitation. Pair it with a green salad dressed in Mustard-Shallot Vinaigrette and dry white wine for a light supper.
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These quinoa cakes are crispy and flavorful and delightful as a light meal on their own, or as an innovative appetizer. Serve them with our Curry Dipping Sauce.
1/2 cup quinoa, rinsed and drained
1/2 cup water
1/2 cup reduced-sodium chicken broth
1 egg, beaten
1/2 cup peas, (if frozen, thawed)
2 tablespoons shredded onion
2 cloves garlic, grated
1/4 cup whole wheat flour
1 tablespoon cornstarch, dissolved in 1 tablespoon water
2 tablespoons buttermilk
1 teaspoon red curry paste
1/2 teaspoon powdered ginger
Sea salt and freshly ground pepper, to taste
3 tablespoons canola oil, divided
Combine quinoa, water and broth in small saucepan, and bring to a boil. Cover, reduce heat, and simmer 15 minutes. Fluff with a fork.
In a medium mixing bowl, combine quinoa with remaining ingredients (except oil).
Heat 2 tablespoons oil in a large, nonstick pan over medium-high heat. Drop 8 generous 2-tablespoon scoops of the quinoa mixture into the pan, flattening into a pancake shape with a spatula or spoon. Cook until browned on bottom, about 1-2 minutes. Carefully flip and cook another 1-2 minutes.
Add remaining tablespoon of oil to the pan and bring up to heat. Repeat with remaining quinoa cake batter.
Makes 16 pancakes
A super-simple,curry-spiced dipping sauce great with everything from grilled artichokes to quinoa cakes.
2 tablespoons low-fat sour cream
1 tablespoon mayonnaise
1/4 teaspoon yellow curry powder
1/4 teaspoon Schiracha sauce
Mix all ingredients together.
Serves 4
You’ve probably realized by now that we here at NOURISH Evolution love the itty mini dessert portions. And what’s not to love? In this case, you get to have your luscious strawberry cheesecake — starring first-of-season berries — but in a perfect portion-controlled tartlet size. You can enjoy all of it too . . . without worrying about overindulging.
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By Cheryl Sternman Rule
Talk about fast food. This quickie meal uses high quality store-bought ingredients, pantry spices, and fresh veggies to deliver an improved version of a fast-food staple. Nothing fancy here, but when your schedule is frenzied and you’re considering the drive-thru, consider this 20-minute DIY meal instead. Decrease the chipotle slightly if you’re serving less adventurous palates.
For spice mix:
1 tablespoon ancho chile powder
2 teaspoons ground cumin
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dried oregano
1/2 teaspoon chipotle chile pepper, or less, to taste
3/4 teaspoon salt
For burritos:
1/2 pound organic grass-fed ground beef (85% lean, or leaner)
One 16-ounce can low-fat vegetarian refried beans (“salsa-style,” if available)
1 tablespoon water
Four 8-1/2-inch to 9-inch flour tortillas
1/2 cup shredded Mexican-style cheese blend
1/4 cup light sour cream
2 limes, quartered
3 cups shredded romaine lettuce, from one 8-ounce heart of romaine
1 avocado
Heat a medium skillet over medium high heat for about 3 minutes. Meanwhile, prepare spice mix by combining all spices in a small bowl. Stir to combine.
Add ground beef to skillet and brown, breaking up meat with a wooden spoon, until no longer pink, about 3 minutes. Add the refried beans, water, and spice mix, lower heat slightly, and cook until flavors meld, stirring occasionally, about 4 minutes. Turn off heat, and cover skillet.
Heat each tortilla directly over the burner of a medium gas flame, turning two or three times with tongs, until puffed, speckled and pliable, about 45 seconds. (Alternatively, heat in a dry pan on an electric stove.) Repeat with remaining tortillas. Lay tortillas on a cutting board.
Place 1/2 cup beef and bean mixture, 2 tablespoons cheese, 1 tablespoon sour cream, and a generous squeeze of lime down the center of each tortilla. Fold in the edges and roll up, burrito-style. Place seam side down on a plate. Repeat with remaining burritos.
Serve burritos with plates of shredded lettuce and mashed avocado, both spritzed with lime.
Serves 4
