Ellie Krieger’s One-Skillet Grain Bowl with Chicken, Spinach, and Tahini Dressing

From Whole in One

1 lb boneless skinless chicken breast, pounded to 1/2″ thickness
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 Tablespoons olive oil, divided
2 Tablespoons freshly squeezed lemon juice, divided, plus lemon wedges for serving
2 garlic cloves, thinly sliced
4 cups fresh baby spinach
2 cups low-sodium chicken broth
1 1/4 cups quick-cooking (fine) bulgur wheat
1/4 cup tahini
1 cup diced cucumber (or more)
1 cup chopped fresh tomato (or more)
1/3 cup pitted kalamata olives
1/4 cup fresh parsley leaves

Season the chicken with 1/4 teaspoon each of the salt and pepper. Heat 1 Tablespoon of the oil in a large, deep skillet over medium high heat. Add the chicken to the skillet, then lower the heat to medium and cook until the the chicken is browned and cooked through, 3-4 minutes per side. Transfer the chicken to a cutting board to rest for 5 minutes, then slice it across the grain and drizzle with 1 1/2 teaspoons of the lemon juice.

Heat the remaining Tablespoon of oil in the same skillet over medium heat. Add the garlic and cook, stirring, for 30 seconds. Then, stir in the spinach and cook until it is just wilted, 1 minute more. Transfer the spinach mixture to a bowl. Season it with 1/8 teaspoon each of the salt and pepper.

Add the broth to the skillet and bring to a boil, then stir in the bulgur. Lower the heat to low, cover, and simmer for 8 minutes, then remove from the heat and allow to steam, covered, until the bulgur is tender, 5-7 minutes more. Fluff with a fork.

Meanwhile, make the tahini dressing: stir together the tahini and the remaining 1 1/2 Tablespoons of lemon juice with 2 Tablespoons of water, then add more water, 1 Tablespoon at a time, until the sauce is the consistency of a thin pancake batter. (The mixture will seize up at first, but don’t worry — it will become smooth again as you add the water.) Stir in the remaining 1/8 teaspoon each of the salt and pepper.

To serve, put 1 cup of the bulgur into each of four bowls and top with a few slices of chicken, some spinach, cucumber, tomato, and olives. Drizzle with the tahini dressing and top with the parsley leaves.

Each of the elements will keep in the refrigerator in separate containers for up to 4 days.

Makes 4 servings.

Per serving: Calories 490: Total fat 20 g (Sat Fat 3 g, Mono Fat 16 g, Poly Fat 6 g); Protein 37 g; Carb 43g; Fiber 8 g; Cholesterol 85 mg; Sodium 520 mg; Total Sugar 2g (Added Sugar 0 g.)

Excellent source of: copper, fiber, folate, iron, magnesium, manganese, niacin, pantothenic acid, phosphorous, potassium, protein, selenium, thiamine, vitamin A, vitamin B6, vitamin C, vitamin K.

Good source of: calcium, riboflavin, zinc.

Published in: on February 7, 2021 at 6:06 am  Leave a Comment  

Ellie Krieger’s Chicken with Provencal White Bean and Vegetable Ragout

Slightly modified from her original recipe from Whole in One.

1 lb boneless, skinless chicken breasts, pounded to 1/2″ thickness
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 Tablespoons olive oil, divided
1 small onion, chopped
1 large carrot, scrubbed well and finely diced
1 small zucchini, diced
4 ounces haricots verts, trimmed and cut into 1-inch pieces or 1/2 cup frozen french cut green beans
2 cloves garlic, minced
1/2 teaspoon Herbes de Provence
2 tablespoons tomato paste
1-1/2 cups low-sodium chicken broth
One 15-ounce can low-sodium white beans, such as cannellini or Great Northern, drained and rinsed
1/2 packed cup fresh basil leaves, sliced into ribbons, divided
1 tablespoon fresh lemon juice

Season the chicken with half of the salt and half of the pepper.

Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Once the oil shimmers, add half of the chicken; cook until browned on both sides and cooked through, 3-4 minutes per side. Transfer to a plate and cover with aluminum foil to keep warm. Cook the remaining chicken in the same manner (no need to add oil).

Add the remaining tablespoon of oil to the skillet; reduce the heat to medium, then add the onion and carrot. Cook, stirring frequently to dislodge any browned bits of chicken (fond), until the onion starts to soften, about 3 minutes.

Add the zucchini, haricots verts, garlic, Herbes de Provence and the remaining salt and pepper. Cook, stirring for 1 minute. Stir in the tomato paste until it’s evenly distributed, then add the broth and beans. Bring to a boil, then reduce the heat to medium and cook, stirring occasionally, until the vegetables are tender and the sauce has thickened, about 5 minutes. Stir in 1/4 cup of the basil and the lemon juice.

To serve, slice the chicken into strips. Spoon the bean-vegetable mixture onto serving plates and top each with chicken strips. Garnish with the remaining basil.

4 servings

Per serving: 360 calories, 39 grams protein, 23 g carbohydrates, 12 g fat, 2 g saturated fat, 105 milligrams cholesterol, 440 mg sodium, 6 g dietary fiber, 5 g sugar

Published in: on February 5, 2021 at 12:49 pm  Leave a Comment  

Glorious Chicken and Mushrooms

Based on “Chicken Casserole with Mushrooms (Chicken Gloria)” from Natasha’s Kitchen

Serves 4

1 lbs boneless skinless chicken breasts (2 large), cut into 1 -inch wide strips, larger strips cut in half cross-wise
1/2 teaspoon salt plus more to taste
1/4 teaspoon black pepper plus more to taste
1/2 cup all-purpose flour to coat the chicken
2 Tablespoons olive oil divided
1/2 pound mushrooms, thickly sliced
1/2 medium onion or 1 large shallot, finely diced
1 garlic clove, minced

For the Sauce:

2 Tbsp unsalted butter
2 Tbsp all-purpose flour
1 cup hot water
1 teaspoon chicken Better than Bouillon
2 teaspoons lemon juice
1/4 teaspoon black pepper
3/4 cup half and half

  1. Saute the onion or shallot in a small skillet in 1 Tablespoon of oil over medium-low heat until soft.
  2. In the meantime, season chicken with salt and pepper and dredge both sides in flour. Heat 1 Tablespoons oil in a large skillet over medium/high heat. Once oil is hot, add chicken and saute until golden. Work in batches so you don’t crowd your pan. Don’t worry about cooking the chicken through; it still needs to go in the oven. Transfer chicken to an 8×8″ casserole dish.
  3. To the pan you took the chicken out of, add another teaspoon of oil if needed, and saute the mushrooms until soft and golden. Add garlic and sauteed onions and saute another 1-2 min. Spread the mixture over the chicken.
  4. In a medium saucepan (or in the same pan you’ve been using), melt 2 Tablespoons butter. Whisk in 2 Tablespoons flour and cook until lightly golden (1-2 min).
  5. Add the hot water (all at once), Better than Bouillon, lemon juice, and pepper, and whisk until smooth. Add the half & half and bring to a simmer. Taste and correct seasoning.
  6. Pour sauce over the chicken and mushrooms. Cover with foil and bake at 350˚F for 45 minutes.
Published in: on January 31, 2021 at 6:58 am  Leave a Comment  

To Try: Farro with Sausage & Apples

From Trader Joe’s 10-minute farro package

3/4 package Trader Joe’s 10-minute farro, boiled in broth
3 Sweet Italian Chicken Sausages, casings removed
1 Tablespoon butter, if needed
1 cup diced onion
1 clove garlic, chopped
1 large apple, diced small
salt and pepper, to taste
crushed red pepper flakes, to taste

Set aside prepared farrow.  In a large skilled over high heat, crumble sausage and stir until browned, about 5 minutes.  Remove sausage and set aside, keep sausage drippings.  If pan is too dry, add butter and melt.  Add onion, garlic and apple; saute until tender, about 5-6 minutes. Add farro and sausage back to skillet; season to taste with salt, pepper and chili flakes, stir until wamred through, about 1-2 minutes.  Serve warm.

Published in: on February 17, 2020 at 8:18 am  Leave a Comment  

Easy Butter Chicken

Based on a recipe at Penzeys.com.  

1 lb. (2 cups) boneless & skinless chicken breast cubes, or chopped cooked chicken

Marinade:
2 Tablespoons plain yogurt
1 Tablespoon curry powder
1 teaspoon Garam Masala

1 Tablespoon olive oil
1 Tablespoon butter
1 can petite-diced tomatoes in juice
2 Tablespoons – 1/3 cup half & half or cream
2 Tablespoons butter (optional)
Fresh Cilantro (optional)
1/4-1/2 tsp. salt

Combine chicken, yogurt and spices. Stir well, cover and refrigerate for at least one hour. Heat butter and oil over medium-low heat in a large pan. Add the chicken and cook, stirring, until the chicken is mostly cooked, about 15 minutes. (If using cooked chicken, heat just long enough to warm everything through.)  Add the tomatoes and their juice, stir well, cover and cook 20 minutes, until the tomatoes have broken down and thickened the sauce. If there is still a lot of liquid, remove cover, raise heat and cook until liquid is reduced. Stir in the cream and optional 2 Tablespoons butter. Simmer over low heat until combined. Taste and add salt as desired. Serve with rice and top with cilantro if desired.

Published in: on November 28, 2019 at 8:15 am  Leave a Comment  

Easy Chicken Salsa Marinara

2 lbs boneless skinless chicken thighs
1 cup mild or medium salsa
1 cup marinara
a little water, if needed to cover the chicken

Cook everything together in a covered pot on the stove over medium heat (low simmer) for at least an hour until the chicken is cooked through.  Remove chicken from sauce and shred each piece on a cutting board (one at a time) with two forks.  Serve with rice, adding sauce as desired.  Or use to fill tacos, burritos, enchiladas or quesadillas.

If you like spicy food at your house, you can use 2 cups of salsa and omit the marinara, and/or use hot salsa instead of medium.

Published in: on December 10, 2017 at 6:06 am  Leave a Comment  

To try: Chicken Salad with Miso Dressing

Sunset

After cooking the chicken, J. Kenji López-Alt, author of The Food Lab: Better Home Cooking Through Sciene and the Serious Eats online column of the same name, throws corn on the still-hot grill to use in this unusual, delicious salad.

  • Yield:Serves 6 to 8 (4 cups)
  • 2 ears corn
  • 2 green onions, white and pale green parts only, sliced diagonally into 1- to 2-in. slivers
  • 3 leftover grilled chicken cutlets, coarsely shredded (about 2 cups)
  • 1 avocado, diced
  • 1 tablespoon shiro (white) miso*
  • 1 to 1 1/2 tbsp. fresh juice from 1 large lemon
  • 1 teaspoon whole-grain mustard
  • 1 small shallot, minced (1 to 2 tbsp.)
  • 3 tablespoons extra-virgin olive oil
  • Kosher salt and pepper

Preparation

1. Cook corn: Either husk ears and grill until browned all over, or microwave in the husk 2 minutes.

2. Meanwhile, make dressing: Whisk miso, lemon juice, mustard, and shallot in a small bowl. Whisking constantly, drizzle in oil. Season dressing with salt and pepper.

3. Put green onions in a small bowl and cover with cold water. Set aside 10 minutes to crisp and curl. Meanwhile, slice kernels from cob into a serving bowl.

4. Drain green onions and add all but about 2 tbsp. to corn, along with chicken. Pour in dressing, toss to coat, and season with salt and pepper. Add avocado chunks and fold in gently to combine. Top with remaining green onion. Serve immediately.

*Find mild shiro miso, a widely available Japanese seasoning paste of fermented soybeans and rice, in the refrigerated section by the produce.

Nutritional Information

Amount per serving

  • Calories 219
  • Caloriesfromfat 51 %
  • Protein 20 g
  • Fat 12 g
  • Satfat 1.8 g
  • Carbohydrate 8.8 g
  • Fiber 2.4 g
  • Sodium 259 mg
  • Cholesterol 46 mg
Published in: on November 12, 2016 at 6:50 am  Leave a Comment  

To try: Grilled Chicken Cutlets

Sunset
J. Kenji López-Alt is genius: Half of this intense, hearty vinaigrette goes on the chicken right before it’s cooked—less a marinade than a “pre-sauce”—and the other half gets drizzled onto the grilled chicken, creating layers of flavor without a long marinating time. Use any extra chicken (or use it as an excuse to make more chicken) in this Chicken Salad with Miso Dressing.

 

Serves 8

  • 4 boned, skinned chicken breast halves (7 to 8 oz. each)
  • Kosher salt and pepper
  • 3 medium garlic cloves, minced
  • 1 tablespoon minced fresh thyme leaves
  • 2 tablespoons minced flat-leaf parsley leaves
  • 1 tablespoon whole-grain mustard
  • 1 teaspoon freshly ground coriander seeds*
  • 2 tablespoons fresh juice from 1 large lemon
  • 6 tablespoons extra-virgin olive oil

1. Remove long, thin tenders (tenderloins) from side of each chicken breast half and save for another use. Working with one breast at a time, set it on a cutting board and place palm of your non-knife hand on top to hold it flat. With a very sharp knife, slice breast in half horizontally into 2 evenly thick halves. “It helps to set the chicken on the edge of the board so you don’t rap your knuckles as you slice. Also, stroke the knife through the meat for a clean cut–don’t saw it.”

2. Arrange 1 piece at a time inside a 1-gal. resealable freezer bag so it lies flat; smooth out any wrinkles. “This keeps the chicken from sticking to the bottom of whatever you’re pounding with. And the bag is sturdier than plastic wrap.” Pound chicken with flat side of a meat mallet or bottom of a sturdy medium frying pan until evenly 1/4 in. thick. “You don’t need to bash it. You just gently want to coax it into the right shape. Try to move laterally rather than straight up and down.” Repeat with remaining chicken pieces, then season them with salt and pepper.

3. If cooking on charcoal, light a full chimney of charcoal. When charcoal is evenly lit and covered with gray ash, pour out and arrange coals on one side of firegrate. Set cooking grate in place, cover grill, and let preheat 5 minutes. If cooking on gas, preheat to high (550° to 600°).

4. Whisk garlic, thyme, parsley, mustard, coriander, and lemon juice together in a large bowl. Drizzle in oil, whisking. Season to taste with salt and pepper. Transfer half of vinaigrette to another container.

5. Add chicken to large bowl and turn pieces to thoroughly mix. “With the lemon juice, don’t let it sit too long, or it will make the texture kind of chalky.”

6. On charcoal grill, when grill is hot, arrange chicken pieces directly over coals (on gas grill, arrange anywhere on cooking grate). Cover and cook, rotating pieces occasionally (but not flipping them), until chicken is almost completely cooked through and only a few pink spots remain on top, 3 to 4 minutes. “You want to get deep, even browning on the outside, because that’s flavor, but you don’t want to overcook the middle. So I cook them 90 percent of the way through on one side.” Flip chicken and cook on second side until just done, about 30 seconds. “This keeps them from overcooking.”

7. Transfer to a serving platter. Rewhisk reserved vinaigrette and pour over chicken. Serve immediately.

*Use a mortar and pestle or a clean spice grinder. Freshly ground seeds deliver the brightest flavor.

Nutritional Information

Amount per serving

  • Calories 199
  • Caloriesfromfat 46 %
  • Protein 25 g
  • Fat 10 g
  • Satfat 1.1 g
  • Carbohydrate 2.7 g
  • Fiber 0.2 g
  • Sodium 525 mg
  • Cholesterol 56 mg
Published in: on November 12, 2016 at 6:49 am  Leave a Comment  

To Try: Chicken with Olives, Capers & Kale

from Rachael Ray: http://www.rachaelrayshow.com/recipes/21766_chicken_with_olives_capers_kale/#sthash.W3xSsw8A.dpuf

3 tablespoons olive oil
2 pounds boneless, skinless chicken, white or dark meat or a combination, cut into large pieces
Salt and pepper
1 onion, chopped
2 ribs celery with leafy tops, chopped
4 cloves garlic, chopped
1 teaspoon crushed red pepper
1 teaspoon fennel seed
2 tablespoons tomato paste
1/2 cup dry white wine or red wine
1 28-ounce can tomatoes
1/2 cup Kalamata olives, coarsely chopped
1/2 cup cracked green Sicilian olives, pitted and coarsely chopped
1/2 cup chicken stock
3 tablespoons capers in brine, drained
4 cups baby kale or 1 bunch Tuscan kale, stemmed and sliced
Crusty bread, for mopping

In a large, deep skillet, heat the oil, three turns of the pan, over medium-high. Season the chicken with salt and pepper, add to the skillet and cook, stirring occasionally, until browned, about five minutes. Transfer the chicken to a plate.

And the onion, celery, garlic, crushed red pepper and fennel seed to the skillet and cook, stirring often, until the onion softens, about five minutes. Add the tomato paste and stir until fragrant, about two minutes. At the wine and stir until evaporated, about two minutes.

Add the tomatoes, crushing them with your hands, then the olives, stock and capers. Add the kale, stir to wilt, then add the chicken and its juices. Simmer, stirring occasionally, until the chicken is cooked through, 8-10 minutes. Season and serve with the crusty bread.

Published in: on January 16, 2016 at 10:24 am  Leave a Comment  

Oven-Roasted Chicken Shawarma

From the New York Times

“Here is a recipe for an oven-roasted version of the classic street-side flavor bomb usually cooked on a rotisserie. It is perfect for an evening with family and friends. Serve with pita and tahini, chopped cucumbers and tomatoes, some olives, chopped parsley, some feta, fried eggplant, hummus swirled with harissa, rice or rice pilaf. You can make the white sauce that traditionally accompanies it by cutting plain yogurt with mayonnaise and lemon juice, and flecking it with garlic. For a red to offset it, simmer ketchup with red pepper flakes and a hit of red-wine vinegar until it goes syrupy and thick, or just use your favorite hot sauce instead.”

  • 2 lemons, juiced
  • ½ cup plus 1 tablespoon olive oil
  • 6 cloves garlic, peeled, smashed and minced
  • 1 teaspoon kosher salt
  • 2 teaspoons freshly ground black pepper
  • 2 teaspoons ground cumin
  • 2 teaspoons paprika
  • ½ teaspoon turmeric
  • A pinch ground cinnamon
  • Red-pepper flakes, to taste
  • 2 pounds boneless, skinless chicken thighs (I think you could use 3 or 4 pounds of chicken with this amount of marinade)
  • 1 large red onion, peeled and quartered
  • 2 tablespoons chopped fresh parsley
  1. Prepare a marinade for the chicken. Combine the lemon juice, 1/2 cup olive oil, garlic, salt, pepper, cumin, paprika, turmeric, cinnamon and red-pepper flakes in a large bowl, then whisk to combine. Add the chicken, and toss well to coat. Cover, and store in refrigerator for at least 1 hour and up to 12 hours.
  2. When ready to cook, preheat oven to 425. Use the remaining tablespoon of olive oil to grease a rimmed sheet pan. Add the quartered onion to the chicken and marinade, and toss once to combine. Remove the chicken and onion from the marinade, and place on the pan, spreading everything evenly across it.
  3. Put the chicken in the oven, and roast until it is browned, crisp at the edges and cooked through, about 30 to 40 minutes. Remove from the oven, allow to rest 2 minutes, then slice into bits. (To make the chicken even more crisp, set a large pan over high heat, add a tablespoon of olive oil to the pan, then the sliced chicken, and sauté until everything curls tight in the heat.) Scatter the parsley over the top and serve with tomatoes, cucumbers, pita, white sauce, hot sauce, olives, fried eggplant, feta, rice — really anything you desire.
Published in: on March 9, 2015 at 5:45 pm  Leave a Comment