Inspired Edibles

~ real food, balanced living ~

Spicy Peanut Chicken with Mango Slaw

By 21 Comments

Well, we’re less than a week away from our big move and we could not be more excited. The renovations have been moving along swimmingly and, knock on my hard head, all appears to be in order and on track…when does that ever happen? The relative calm and lack of perceived trouble is stressing me out.

Let the moving chaos begin!

While we sort through boxes, bins and furniture over the next couple of weeks, I’m sharing a delicious little number for all of you peanut butter fans out there.

This spicy peanut chicken has a place at my table any time of year!

I especially enjoy it combined with a sweet and sour coleslaw to draw out the best of the contrasting flavors and textures.

And who doesn’t love a dish that comes together so easily in the summer, when we’d all rather be outside doing something else with our time.

The delicious coconut-lime peanut marinade will do the work for you while you put your feet up, sit back, relax and sip on a refreshing Mojito smoothie.

Ah, summertime…. enjoy!

Spicy Peanut Chicken with Mango Slaw

Spicy Peanut Chicken with Mango Slaw

For the Spicy Peanut Chicken
  • 6 boneless skinless chicken breasts cut into bite sized pieces
  • 1/2 cup all natural peanut butter
  • 1/2 cup coconut milk
  • 1/4 cup low sodium soy sauce
  • Juice of one lime
  • 2 Tbsp brown sugar
  • 1 nub of ginger, grated or minced
  • 2 heaping tsp (or to taste) chili garlic sauce
  • 1 bunch cilantro leaves (about 1 cup), finely chopped
  • 1/3 cup chopped peanuts for topping
For the Mango Slaw
  • 1 small head (about 4 cups) chopped or shredded cabbage of choice (I used a mix of napa and red)
  • Two generous handfuls (about 2 cups) kale leaves, preferably massaged ;-)
  • 1 ripe mango, peeled and roughly cubed
For the Mango Slaw Dressing
  • 4 Tbsp olive oil
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp red wine vinegar
  • 2 tsp honey
  • 1/2 tsp celery seed, optional
  • Sea salt & pepper to taste
Serves 6
Nutrition & Cooking Notes:
  1. I like to prep the marinade for this chicken in the morning – get it done and have the chicken all set for dinnertime.  That way, the afternoon is mine and there’s no last minute rushing about.
  2. If spicy is not your thing, simply omit the chili garlic sauce altogether – the peanut chicken will still be delicious! Heat is a matter of taste but I find 2 tsp of chili garlic sauce relatively mild on the heat scale so you can work from there.
  3. Although I have not tried it, I suspect this recipe would be at least as delicious with almond butter and, for that matter, with any nut or seed butter.  So if peanut is off your list, feel free to experiment.  On that note, sunflower seed butter is one of my favorite flavor discoveries of the past several years — delish!
  4. Any combination of cabbage, additional greens and fruit works for the coleslaw — this is merely a suggestion.  I often wait to see what looks freshest at the market and make my decisions accordingly.
Directions:
  1. In a mixing bowl, combine: peanut butter, coconut milk, soy sauce, lime juice, brown sugar, ginger, chili garlic sauce, and half of the cilantro leaves, mixing well to combine.  If the sauce is too thick, add one of the following options by quarter cup increments: water, coconut milk or chicken stock, until desired consistency is achieved (while you don’t want soupy, you should be able to whisk the sauce comfortably).
  2. Remove half of the spicy peanut sauce (should be a generous half cup or so) and set aside in a small covered container in fridge.
  3. To the remaining peanut sauce in bowl, add chicken pieces, mixing with your hands until all the pieces are well saturated.
  4. Cover the chicken mixture with wrap and store the bowl in the fridge for at least 2 hours, or overnight, allowing the chicken to absorb the marinade flavors.
  5. Meanwhile, assemble mango slaw ingredients in a medium sized bowl and, separately, combine slaw dressing in small bowl or container with fitted lid.  Whisk or vigorously shake the dressing before drizzling over slaw mixture, mixing to combine.  Cover and store in fridge until ready to serve.
  6. When the chicken has marinated sufficiently and you are ready to serve, warm a skillet to medium-high heat adding some coconut or olive oil.  
  7. Carefully place marinated chicken in the hot skillet allowing it to cook/sear on one side for a minute before flipping/tossing.  Continue process until chicken is cooked through. This should not take very long as chicken pieces are quite small (roughly 4-6 minutes) depending on temperature of skillet. Remove chicken from heat.
  8. Meanwhile, heat the reserved spicy peanut sauce in a small pot on the stove or keep it cool as desired.
  9. Remove mango slaw from fridge and give it a final stir before plating. 
  10. Plate spicy peanut chicken beside mango slaw, topping with an additional drizzle of reserved peanut sauce (warmed or cool), cilantro and a handful of chopped peanuts, as desired.
  11. Enjoy.
© Inspired Edibles

 

Thai Basil Chicken

By 24 Comments

I’m not sure if we’ve had this conversation before.

You know, the one where I ask you what your favorite cuisine types are and you ask me mine and we both nod in polite acquiescence but continue to think we’re right and the other one’s out to lunch.

Yeah, that one.

So, what’s your favorite cuisine type?

Mine’s Thai.

Holy Basil, Thai Basil. Thai Lemon Basil, Cilantro, Chilies (!), Creamy Dreamy Coconut, Green Curry, Yellow Curry, Red Curry, Garlic, Ginger, Kaffir Lime, Lemongrass, Mint, Peppercorn, Turmeric…

Pretty much indisputable, right?

Some of my favorite things about Thai cuisine include its enthusiastic use of fresh herbs and spices over dry ingredients, its ability to push all the sensory buttons by delivering the fabulous four: sweet, sour, salty and spicy and… did you know that in traditional Thai cuisine, measuring cups are never used? (come on Betty Crocker, you’ve just got to admire that kind of reckless disregard).

If I haven’t made my case yet, perhaps this simple dish will convince you.

Aromatic, satisfying and delicious, 30 minutes is all you will need to have this lovely meal on your table. Faster than the time it would take to have it delivered to your door and a healthier version to boot!  When you make your own Thai food, you can adjust the ingredients to suit your dietary needs and preferences. For instance, Kecap Manis is a syrupy sweet sauce that is traditionally used in Thai Basil Chicken recipes.  I have avoided it altogether here.  Sodium is also a consideration in Thai cuisine and I have opted for low sodium soy sauce and also offered other suggestions to help minimize sodium intake in the Nutrition and Cooking Notes for you.

As with all dishes of this nature, once you’ve gone through the steps of making it the first time, your subsequent preps will go much faster (and trust me, you will want to make this one again and again) — you can even do your cutting and chopping the night before, return from work and voila, dinner in under 15 minutes.

Be sure to read the Nutrition and Cooking Notes for cautions and best results and do let me know if you give it a try!

Thai Basil Chicken

For the Basil Chicken:
  • 1 large yellow onion, chopped
  • 4 garlic cloves, or more to taste, smashed and chopped
  • 3 or 4 bird’s eye chili (Thai chili), seeded and thinly sliced*, substitute 1 Tbsp chili garlic sauce
  • 1 large colourful sweet bell pepper (I used 6 miniatures, orange + red), chopped
  • 6-8 boneless, skinless chicken thighs, cut into small cubes 
  • 1 or 2 large bunches of Thai basil (about 20 or more large leaves)
  • 1 bunch green onion or chives, chopped (for topping)

For the Thai Sauce:

  • 3 Tbsp (45 mL) low-sodium soy sauce or Tamari (gluten-free soy sauce)
  • 2 Tbsp (30 mL) fish sauce
  • 1 heaping Tbsp (15 mL+) black bean garlic sauce (not traditional Thai but I love it in this recipe – there are GF brands as well)
  • 2 tsp (10 mL) coarse sugar (turbinado/demerara or brown sugar)
  • 1 tsp (5 mL) sesame oil
  • 2 Tbsp (30 mL) water
 
For the Cornstarch Slurry:
  • 1 Tbsp (15 mL) cornstarch 
  • 1 Tbsp (15 mL) cold water

Serves 4

Approximate Prep time: 20 minutes
Approximate Cooking time: 10 minutes

Nutrition & Cooking Notes:

  1. CAUTION: Bird’s eye chili (Thai chili) is *very* hot.  When preparing the chili (seeding and chopping) I strongly recommend you wear gloves (I use latex surgical gloves) however rubber gloves may be even more protective.  I also recommend that you not try sampling the chili on its own. The taste of the thai chili in this recipe is unmatched (simply delicious) and when mixed in with the ingredients, the heat is not overwhelming however, I do caution against working with these chilis with bare hands which can inadvertently lead to the hot oil spreading into your eyes and other delicate areas.
  2. Most large grocery stores should carry bird’s eye/Thai chili (and certainly Asian markets).  These particular chilis are a hallmark of this recipe, however if you cannot find them or are concerned about the heat factor, you can substitute chili garlic sauce.
  3. The sodium content in Thai sauces (fish sauce, oyster sauce, chili sauces, soy sauce, etc.) is not insignificant.  No need to be salting this dish and if you are on a low-sodium diet, I recommend omitting the fish sauce and black bean sauce altogether and adding more low-sodium soy sauce.
  4. Thai basil (as distinct from “Thai holy basil”) is a type of sweet basil but unlike Italian sweet basil (traditional basil) it has a slightly stronger anise (licorice flavour) that is said to be more stable at higher cooking temperatures. Thai basil has narrower leaves, with purple stems and flowers. It can be difficult to find outside of Asian markets and specialty stores.  If necessary, you can substitute traditional sweet basil.
  5. I always buy two bunches of basil because, like spinach, once wilted, the basil tends to shrink and disappear into the recipe.  I add generous amounts while cooking and then top with more fresh leaves when serving.
  6. There is no substitute for fish sauce ;-) (unless it’s oyster sauce).  Truly, you will not regret purchasing a bottle and you will immediately recognize its familiar flavour from other swoon-worthy Thai dishes you may have enjoyed.
  7. Do not be tempted to use chicken breast (or other) for this recipe.  Chicken thighs are perfect here retaining their plump, tender and juicy characteristics.
  8. The cornstarch slurry is used because if you try to add cornstarch directly to the liquid you want to thicken, the sauce in this case, it will clump up and be ineffectual. In order for cornstarch to work properly, you first need to make a slurry, which is a mixture of equal parts cornstarch and liquid (usually water) and add that mixture to the liquid you wish to thicken.
  9. I recommend smashing the garlic (as distinct from running it through a garlic press) for two reasons.  I love the chunkier texture of the garlic in this recipe and chopping/slicing the garlic cloves alone without first flattening it (smashing/crushing) will not release the allium’s beneficial oils. To smash, simply use the flat side of a large knife and carefully press down on the garlic over a cutting board until it breaks/flattens somewhat, then simply chop or slice.

Directions:

  1. In a large skillet or wok, sauté onion, garlic and bird’s eye chili (or chili garlic sauce) with some olive oil over low-medium heat just until the onion is translucent.
  2. Add bell pepper to the skillet ingredients and mix to combine.
  3. Remove from heat and transfer onion mixture from the skillet to another dish and reserve.
  4. Meanwhile, whisk together Thai sauce ingredients in a small bowl and set aside.
  5. In another small dish, whisk together water and cornstarch and set aside.
  6. In the same skillet used for the onion mixture, add a little more olive oil and increase heat to medium-high.  Add chicken to the skillet and sauté until most of the exterior of the chicken pieces are no longer bright pink (there should still be some lighter pink visible).  This will only take about 4 minutes so you don’t want to leave during this portion of the show ;-) and risk over-cooking your chicken.
  7. Add onion mixture (onion, garlic, bird’s eye chilis and bell pepper) to the chicken and then pour the Thai sauce over the ingredients (having given the Thai sauce one final whisk ahead of time). 
  8. Add half of the Thai Basil at this stage (either using the leaves intact or gently tearing them in half for larger leaves as you wish).  Mix to combine all the ingredients.
  9. Add the cornstarch slurry to the mixture and bring the sauce to a gently boil.  The sauce will thicken somewhat.
  10. Remove from heat, add the remaining basil leaves to the dish (reserving a few for topping if you wish), mixing the basil around to integrate (the contents should be warm enough to just gently wilt the final leaves).
  11. Now you are ready to enjoy your delicious Thai basil chicken!
  12. We especially enjoy this meal served with a traditional Thai basmati rice however the possibilities are endless: with salad, over coleslaw, over quinoa, buckwheat, millet, wild/brown rice, as you wish.
  13. Be sure to scoop up some sauce from the skillet to pour over the chicken and top with green onion or chives.
 © Inspired Edibles

 

 

Szechuan Style Orange Ginger Chicken over Black Bean Quinoa

By 11 Comments

We snuck away for new year’s.
It was a last minute decision that had us dashing out the door in the late afternoon on the 31st — bags half-packed, hair combed with a pork chop, two kids, a dog, a cat and a bottle of champagne.  
We drove 7 hours down the coast, stopping here and there, stretching our legs, taking in the deep blue above and beyond and breathing in the delicious salt filled air.   
We arrived in time to ring in the new year along the Hollywood Walk of Fame. 
I’m not entirely sure what my expectations of LA were but whatever they were, this place exceeded them in every way.  A vibrant, diverse and in many ways spectacular city with surprises waiting around every corner. Sure there were aspects that weren’t our buzz, but that would be the case in any city. Overall, we could not have orchestrated a better time.

And something else…it was 28 degrees C (82 F) in the sunshine on New Year’s day.  If you like nothing else about LA, let it be the blessed climate.  

On that note, here’s a little something to warm up my Canadian family and friends and everyone else out there who is currently in the grips of a polar vortex (yes, there is a whole new language being born out of this latest deep freeze — frostquakes anyone?)

My first piece of advice for y’all is to move to California.  Failing that, here’s a little number that might just bring you a few moments of bliss and reprieve.

Full of warming properties and aromatic flavors, this healthy and delicious recipe will warm you up from the inside out.  A healthy version of Chinese cuisine that you can feel good about eating!

If you are familiar with the Szechuanese/Sichuanese classic Kung Pao Chicken (also known as Gong Bao Chicken), this recipe is very reminiscent with a few variations.  I hope you enjoy it.

Be sure to read through the Nutrition and Cooking Notes for best results and to learn about a vegetarian version of this dish.

Szechuan Style Orange Ginger Chicken over Black Bean Quinoa

Szechuan Style Orange Ginger Chicken over Black Bean Quinoa
The Main Dish 
  • 3 boneless, skinless chicken breasts (about 360 grams), cut into cubes
  • 1 cup (250 mL) uncooked quinoa
  • 1 cup (250 mL) cooked black beans, rinsing thoroughly if using canned
  • 1 large red bell pepper, coarsely chopped into cubes or chunks
  • 1 bunch green onions (scallions), diced
  • optional: water chestnuts, slivered

The Aromatics
  • Large nub of ginger (the size of two thumbs), peeled and cut into slivers
  • Zest from one large naval orange, cut into julienne strips
  • 6 garlic cloves, smashed (to release beneficial compounds) and chopped or slivered
  • 1 tsp (5 mL) Szechuan peppercorns 
    The Sauce
    • 3 Tbsp (45 mL) soy sauce
    • 3 Tbsp (45 mL) orange juice
    • 2 Tbsp (30 mL) water
    • 1 Tbsp (15 mL) hoisin sauce
    • 1 Tbsp (15 mL) rice vinegar, substitute apple cider vinegar
    • 2 tsp (10 mL) chili garlic sauce, or as desired – it’s hot!
    • 1 tsp (5 mL) brown sugar
    • a few splashes sesame oil
    • 1 + 1/2 tsp (7.5 mL) cornstarch

    Serves 4
    Nutrition & Cooking Notes:
    1. For a Vegetarian Version of this recipe, I recommend a cubed firm tofu or tempeh.  I have made this dish with both and it is scrumptious!  Tofu soaks up the flavors of the sauce beautifully and it also fries up nice and crisp in olive oil.  Delish.
    2. I like the taste and practicality of chili garlic sauce however you can use dried and sliced Szechuan chilies in place of the chili garlic sauce if you prefer. 
    3. If using chili garlic sauce, I recommend the brand made by Huy Fong (the one with the rooster) which is widely available and easy to find in most grocery stores.  Sriracha hot chili sauce (lovely in its own right) is not the right flavor here.
    4. Szechuan peppercorn, unlike other types of pepper, is not hot or especially pungent but its flavor is very distinct and unmatched.  It is also known to create a mild tingling sensation on the tongue which is said to set the stage for the hot spices. If you can’t find Szechuan pepper, you will still love this dish however you should try a version with the pepper at some point to compare the difference as the aroma is quite intoxicating (in a good way).
    5. I recommend smashing the garlic (as distinct from running it through a garlic press) for two reasons.  I love the chunkier texture of the garlic in this recipe and chopping/slicing the garlic cloves alone without first flattening it (smashing/crushing) will not release the allium’s beneficial oils. To smash, simply use the flat side of a large knife and carefully press down on the garlic over a cutting board until it breaks/flattens somewhat. Sprinkle with sea salt and then chop or slice the garlic.
        Directions:
        1. Prepare quinoa according to package directions (generally 2:1 ratio water to quinoa) and set aside.  (I use my rice cooker).
        2. Once quinoa is cooked and still hot, add black beans to the pot stirring to combine.  Place a lid on the quinoa-black beans to keep warm.  Try to time it so that the quinoa does not sit for more than 20 minutes or so while you prepare the chicken.
        3. Using an orange peeler (vegetable peeler or sharp knife), remove rind from orange and then cut the rind into thin julienne strips (I am never particularly accurate nor fussy about the size of the strips – it matters not).
        4. Using the same orange, cut it in half and squeeze out 3 Tbsp of orange juice.
        5. In a small bowl, combine the sauce ingredients: soy sauce, orange juice, water, hoisin sauce, vinegar, chili garlic sauce, sugar, sesame oil and cornstarch, whisking until smooth.
        6. In a large skillet or wok set to medium-high heat, sauté chicken (or tofu) in some olive oil just enough to sear the exterior of the chicken without fully cooking the interior (there should still be some pink visible).  Remove chicken, drain liquid and set aside.  
        7. Working from the same pan with liquids removed, add a little more olive oil and toss in aromatics over low-medium heat: ginger, orange zest, garlic and Szechuan peppercorns (if using), stirring just until fragrant (and being careful not to burn – the spices should be barely browned – keep the heat low if necessary).  
        8. Whisk sauce mixture one last time and then add to pan with aromatics and bring to a boil.  The sauce will thicken.  Return chicken with red bell pepper pieces and water chestnuts (if using) to pan and stir until heated through and chicken is fully cooked (this should not take long).  Remove pan from heat.
        9. Divide black bean-quinoa mixture among serving plates and top with Szechuan orange ginger chicken.
        10. Sprinkle chicken with green onion.
          © Inspired Edibles
           

          Jamaican Jerk Chicken with Mango Salsa and Creamy Coconut Millet

          By 15 Comments

          Now that winter has officially returned to this fine country (-15 C wind chill the last two mornings), I am more determined than ever to set my mind (and body) back to the beautiful Caribbean.

          Anyone else feeling like they could use a little tropical inspiration?

          Ya Mon.

          This was our family’s first trip to the beautiful island of Jamaica but certainly not our last.

          You see, although there were many things we got to – daily tennis, ocean kayaking, skin diving, zip-lining, a haunted house tour and an unforgettable afternoon cruising the hip strip (my boys do not appear to be able to sit for more than 6 minutes at any given time) – there was one special destination that we didn’t get to.

          We didn’t make it to Scotchies. What is Scotchies?  If you ask any the locals where to go to get the best jerk chicken in Jamaica, they will point you without hesitation to this unassuming food stand just outside of Montego Bay that serves up the tastiest and most authentic Jamaican jerk chicken on the island.  Now we probably sampled jerk chicken at least four times during our stay but never at the famed Scotchies.  So, in a sense, by not going to Scotchies, I have essentially guaranteed our family’s return trip to Jamaica because although we may be new to the island, we are not new to jerk chicken nor our love for it.

          In my prior life as a lawyer, my husband and I would often abscond to the Real Jerk in Toronto to indulge in our favorite signature Jamaican dish and perhaps a Red Stripe (or two).  Sadly, I am told the Real Jerk is no longer in operation (another reason to head to Scotchies!).

          I have been playing with this jerk chicken recipe for the last couple of years and I’m quite certain I will continue perfecting my Scotchies grade dish for quite some time. Having said that, our family loves this recipe and if you’re looking for flavour, this one is hard to beat.  With a make-ahead marinade that locks in the delicious aromas of the Carribean, this may well become your spring/summer get-away too!


          Jerk Chicken with Mango Salsa and Creamy Coconut Millet

          For the Jerk Chicken:

          • 4 garlic cloves, minced
          • 4 green onions (scallions), stemmed and coarsely chopped
          • 2 scotch bonnet chili peppers, seeded and stemmed* (substitute habanero or 1/4 tsp cayenne powder)
          • 2 Tbsp fresh grated ginger root, substitute 2 tsp ginger powder
          • 2 tsp dried thyme
          • 2 tsp allspice
          • 1 tsp nutmeg
          • 1 tsp cinnamon
          • 1/2 tsp paprika
          • 1/4 tsp cardamom 
          • Dash of sea salt and ground pepper to taste
          • 1 Tbsp honey
          • 2 Tbsp malt vinegar
          • 1/4 cup olive oil
          • 4 skinless, boneless chicken breasts
          For the Mango Salsa:
          • 1 lovely ripe mango, peeled and cubed
          • 1 cup cucumber, diced
          • 1/4 cup red onion, diced
          • 1/4 cup cilantro, roughly chopped
          • juice of 1 lime
          For the Creamy Coconut Millet
          • 1 cup hulled millet
          • 1 + 1/2 cups water
          • 2 Tbsp cold-pressed coconut oil 
          • 1/4 cup shaved almonds
          ~~~~~
           

          The Blue Mountains Dominate the Eastern Third of Jamaica

          Notes: Scotch bonnet chili peppers are said to be the classic inclusion in jerk chicken however if you cannot find them, or prefer not to use them, habanero or cayenne pepper are suitable substitutes. You can also skip the heat if you prefer.
           
          *Scotch bonnet and habanero peppers are very hot and their oil can cause extreme pain if it comes into contact with your eyes.  Wearing protective gloves is a good idea when handling these peppers and making this paste.  (If you wear contact lenses, you will know of what I speak!).

          Plan to make the marinade for this jerk chicken a day ahead – you can also make the salsa in advance to simplify.
           
          My preferred method of cooking jerk chicken is on the grill.  However, when it is -15 C and hailing outside, pan seared works just fine (!)
          ~~~~~

          Our boys were in zip-lining heaven

          Directions:

          Serves 4

          For the jerk chicken, place all ingredients except chicken (first 14 ingredients) in a blender or food processor and process until well integrated into a paste-like mixture.

          Transfer jerk mixture into a large plastic bag.

          If you are planning on pan-searing the chicken, I recommend you butterfly the chicken or cut it into slightly thinner pieces.

          If you are grilling the chicken, you can open up the breast but not necessarily cut it.

          Place chicken (pieces or whole) in the plastic bag with the jerk mixture and massage the mixture into the chicken before sealing the bag and allowing it to marinade in the fridge for at least 6 hours or overnight. (If you can, take the bag out from time to time to massage the chicken – you can do this by simply handling the bag with your fingers).

          We bought these fabulous bamboo mugs from Ricardo on the hip strip!

          For pan searing, place some coconut oil in a cast iron skillet.  Get the skillet nice and hot (coconut oil has a higher smoke point than olive oil) and pan sear the marinated jerk chicken for about 4 minutes on each side (depending on thickness of breast).

          For grilling, heat grill to high temperature and then lower just before placing marinated jerk chicken on the grill.  Grill chicken for approximately 6 minutes on each side (depending on thickness of breast).

          While chicken is cooking, prepare the millet according to package directions (generally 1 part millet to 1 + 1/2 parts liquid).  Add coconut oil to boiling water or rice cooker.  Once cooked, season with sea salt and pepper and top millet with a sprinkling of almonds and cilantro.

          For the mango salsa, simply assemble the ingredients in a bowl or container and mix to combine.  You can make the salsa ahead – it will store nicely in the fridge for up to 24 hours.

          When ready to serve, simply plate the chicken and top with a generous portion of salsa. Accompany with coconut millet.

          ~~~~~~
          Black for the people, green for the land, yellow for the sun

          and red for the blood that unites us all

          Balsamic Poached Chicken

          By 27 Comments

          Balsamic poached chicken
          I glanced out the window at the signs of spring
          the sky was almost blue
          the trees were almost budding
          and the sun was almost bright
          –Millard Kaufman
          ~~~~~

          Can you feel it in the air?  Little whispers, hints and glints of spring.

          Flashes of hope and surrender.

          The transition has begun.

          And in the cautious spirit of optimism, I am offering up this simple and delightful dish that is lean, clean and full of protein.

          If you’ve never been entirely moved by the thought of poached food, I think this recipe may sway you!  Twenty minutes is all you will need to plate this moist and tasty chicken infused with complex flavours and aroma.  It’s hard to believe this dish does not contain one ounce of added fat.

          I first made this recipe about a decade ago to very positive reviews.  I played it over and over again in the weeks and months that followed and then, as these things often go, I eventually forgot about it and it got archived from memory. Something in the spring air, reminded me of this simple, lovely number.

          I hope you enjoy it as much as we do!

          Balsamic Poached Chicken (recipe adapted from Real Simple Magazine)

          • 4 skinless, boneless chicken breasts
          • 2 cups chicken stock
          • 1 cup balsamic vinegar
          • 1/4 cup soy sauce
          • 2 Tbsp palm sugar or other coarse grain sugar (sub brown sugar)

          ~~~~

          Notes:

          You can use the leftover sauce from the pan to drizzle over the cooked chicken.  I served this balsamic chicken last night with wild rice which sopped up the sauce beautifully.  I also tossed some mushrooms and onion right into the broth and poached them as well.  Delish.

          Balsamic poached chicken_1Instructions:

          In a saucepan large enough to accommodate the four chicken breasts, combine chicken stock, vinegar, soy sauce and sugar, whisking to combine.  Place chicken breasts in the pan ensuring they are separated from each other (not stacked) and immersed in the sauce (you can add a little water or stock if necessary to cover the breasts).

          Bring sauce to a boil with chicken in the pan and allow it to simmer at a gentle boil for 3 minutes.  Remove pan from heat, cover, and allow the chicken to sit in the pan for 15 minutes or until chicken is cooked through.  (If the chicken pieces are particularly large/thick, it may take a couple minutes longer).

          Remove chicken from saucepan – it will be a gorgeous dark burgundy colour – slice into chunky pieces and plate.  Add a drizzle of leftover sauce from pan if desired.

          Balsamic poached chicken_2

          Oven Baked Crispy Coconut-Masala Chicken Thighs with a Curried Yogurt Dipping Sauce

          By 24 Comments

          It turns out that our teenage son is not only rebelling against his loving parents, he also recently took a big swipe at British particle physicist Brian Cox (happy to know we’re in good company).

          I bought the BBC Series ‘Wonders of the Universe’ and ‘Wonders of the Solar System’ as a Christmas gift for the family this year. I thought it was a smashing idea. We’ve often worked our way through life and science series in the past and have always enjoyed them.  Not this time.  We were only about an hour into the Solar System DVD when our eldest declared that he simply couldn’t bear another minute.

          Son: “This is total BS Mom.”

          Mom: “What’s that Dear? You want to pursue a Bachelor of Science?”

          Son: “I can’t watch this.  It’s nothing more than speculation based on a bunch of assumptions that we can’t measure and that are probably false and I guarantee you in 10 years from now, people will be laughing at the fact that we sat down to watch this series.”

          Ouch.

          Who are you and what have you done with my sweet, trusting little boy??

          We’ve always raised our boys to be free and independent thinkers so that’s all good; it’s the cynicism at the ripe old age of 14 that I wasn’t quite prepared for.

          What’s that saying, “the older I get, the smarter my parents become”- hopefully he’ll return to us sometime in the next several decades.  In the meantime, I’m holding on to our 12-year-old for dear life!

          ~~~~~~~

          If you’re anything like us, chicken figures prominently in your mealtime planning so it’s always nice to have a few new tricks up your sleeve to give it a new taste sensation.

          This Indian inspired recipe is a simple and affordable way to transform the ordinary.

          The coconut-masala crust gives the skinless chicken thighs a crispy delicious exterior that is fully satisfying while keeping the interior tender and juicy.  And there is no frying involved!  All the magic happens in the oven. You will love the dipping sauce too.

          Oven Baked Crispy Coconut-Masala Chicken Thighs with a Curried Yogurt Dipping Sauce

          (Recipe adapted from Canadian Living Magazine)

          For the Coconut-Masala Chicken Thighs:
          • 1 cup unsweetened desiccated coconut shavings
          • 1/2 cup panko (Japanese bread crumbs)
          • 2 Tbsp garam masala
          • 1 tsp onion powder
          • 1 tsp garlic powder
          • 1 tsp ground coriander
          • Pinch red pepper flakes or cayenne, if desired (they are hot)
          • 8 – 10 skinless, boneless chicken thighs
          • 2 eggs, beaten
          For the Curried Yogurt Dipping Sauce:
          • 1/2 cup plain Greek yogurt
          • 2 tsp curry powder
          • 1/2 tsp ground ginger
          • 1/2 tsp cinnamon
          • 2 tsp honey
          ~~~~~~~~

          Notes:

          Makes 8 – 10 coconut-masala chicken thighs.

          Directions:

          Heat oven to 400 F.

          Combine coconut, panko, garam masala, onion powder, garlic powder, coriander and cayenne (if using) in a flat based dish, stirring to combine.

          In a separate flat based dish, place beaten eggs.

          Dip each chicken thigh into the egg mixture, being sure to fully saturate them and then dredge each thigh through the coconut/masala mixture making sure to fully coat the chicken with the mixture.

          Arrange coated chicken on a foiled lined baking sheet that has been sprayed with some olive oil or brushed with melted coconut oil (that’s what I used).  If you don’t use oil, the chicken pieces will stick and half of the crispy-delicious coating will stay on the foil (you won’t like that).

          Cook the chicken thighs for 12 minutes on one side and then flip them over and return them to the oven for another 10-12 minutes or until chicken is cooked through. (I added a few pieces of uncooked coconut shavings to the top of the cooked chicken just for fun – I thought it looked pretty).

          Meanwhile, in a small bowl, combine curried yogurt dipping sauce ingredients and stir to combine.  Adjust seasoning as desired.

          Enjoy.

          Three Layer Chicken & Bean Quesadilla ~ protein rich, oven-baked goodness

          By 41 Comments

          Last Wednesday was national Take Your Child to Work Day, a learning program designed to encourage Grade 9 students from across Canada to spend the day in the workplace of a parent (relative or friend).

          Since my husband was out of town on business, our Grade 9’er had a much easier time deciding which parent to spend the day with!  But what I hadn’t anticipated was how committed he was to his choice of activities for the day… I laid out a number of different possibilities on the nutrition front but there appeared to be no contest. My son quite firmly wanted to create a recipe for Inspired Edibles which I was thrilled to oblige (until, that is, he told me he wanted to use my camera to photograph the entire sequence – really? are you sure you wouldn’t rather capture all the special moments on your cell phone camera honey?).

          So off my boy went with a head full of yummy thoughts and a stack of glossy cookbooks, jotting down notes; asking questions; making my belly hurt with laughter; and dreaming up a host of different ideas and delicious combinations.

          He not only came up with a recipe, he made a full shopping list, went to the grocery store by himself to purchase the ingredients and prepared the entire recipe start to finish on his own (clicks inclus).  There were questions (and some help here and there with the camera) but this was really his baby and I have to say, I was utterly impressed with his initiative, attitude and the incredible success of his project!  SO yummy.

          Three Layer Chicken & Bean Quesadilla ~ protein rich, oven-baked goodness
          (Adapted from Reader’s Digest, Cooking Smart for a Healthy Heart)

          • 4 large tortillas (about 9″), preferably whole grain
          • 1.5 cups refried beans
          • 1 pound or 450 grams chopped cooked boneless, skinless chicken (we used pre-cooked frozen chicken sautéed in a little olive oil)
          • 1 cup Jack cheese, (or low-fat cheese of choice, as preferred)
          • 1/4 cup pickled sliced jalapeno chiles, chopped,  plus more for decorating
          • 1/2 cup pitted kalamata olives
          • Handful fresh cilantro
          • 1/2 cup plain Greek yogurt
          • 1/2 cup of your favourite salsa

          ———————-

          Directions:

          Serves 4-6

          Preheat oven to 425 F.

          Spray a baking sheet lightly with olive or canola oil.  Place one tortilla on baking sheet and spread a half cup refried beans on top.  Dividing chicken into roughly three even portions, top beans with one portion of chicken followed by a quarter cup of cheese.  Add a sprinkling of chopped jalapenos, olives and cilantro.
          My son styled this one entirely himself!

          I love the set-up with the tortillas, chicken/cheese in the background.

          Repeat layering two times.  Top with the final tortilla, pressing down slightly to help hold layers together.
          Cover the top of the quesadilla with foil (tucking foil under edges of bottom tortilla if possible) and bake the quesadilla for about 20 minutes or until heated through.  Gently remove foil, and place final quarter cup of cheese on top of quesadilla returning it to the oven for another 5 minutes until the cheese melts (or broil for one minute or so – watching carefully!).

          For the presentation (I love this effect), cut quesadilla into four (or more) pieces without fully separating them.  Spread Greek yogurt around cut lines and spoon salsa in the centre.  Top with pieces of fresh cilantro and jalapeno peppers.
          I love the unique presentation of this quesadilla
          Allow quesadilla to cool slightly before serving.

          Protein rich chicken, beans and Greek yogurt

           

          Sizzling Skillet-Seared Cajun Inspired Chicken with Shiitake, Braised Tomato and Onion

          By 31 Comments

          Skillet Seared Cajun Chicken_inspired edibles
          I have two words for this dish:

          simple.

          delicious.

          nutritious.

          (you’re right.  That makes three!).

          ———————
          While I’m consciously avoiding terms such as: summer’s end – (egad, I’m so not ready for that admission), I do recognize that most of us are settling back into our September routines which often means transition and trauma (ok, maybe I’m the only one who is traumatized. I shouldn’t make assumptions).  How about transition and hecticness (franticness?).

          The beauty of this dish is that it all happens in one pot.

          It offers bold, rich flavours amidst its sizzling juices but also happens to be wonderfully healthy too.  Check this out:

          Protein rich chicken, anti-inflammatory shiitake mushrooms, antioxidant rich lycopene from cooked tomato and disease-fighting phytochemical abundant onion.

          Not a bad deal for a 15 minute meal.

          Here’s how to make it happen:

          Sizzling Skillet-Seared Cajun Inspired Chicken with Shiitake, Braised Tomato & Onion
          • 2 Tbsp butter
          • 2 large skinless, boneless, chicken breasts
          • 4 plump ripe tomatoes, cut into chunks
          • 1 cup or so shiitake mushrooms, coarsely chopped
          • 2 yellow onions, peeled and diced
          For the Cajun Seasoning:
          • 1 Tbsp dried oregano
          • 1 Tbsp smoked paprika
          • 2 tsp cayenne pepper, or to taste – it’s hot!
          • 2 tsp onion powder
          • 2 tsp garlic powder
          • 1 tsp ground black pepper
          • 1 tsp sea salt
          —————-
          Note:

          Cajun spice mixtures are widely available in grocery stores however they are often saturated with sodium. For a time saver, you can use part store prepared variety (cutting it with a mixture of home spices) or opt for a sodium reduced store bought variety.

          —————
          Serves 4

          Warm butter in a large skillet (I like to use cast iron) on the stovetop over medium-high heat.

          Using a sharp knife, carefully cut into the thickest part of the chicken breast (but not completely through the chicken) to create a butterfly effect when opened up that will allow chicken to cook faster and more evenly.

          Combine Cajun seasoning in a small bowl.  Sprinkle both sides of chicken liberally with the seasoning.

          Add chicken to hot pan and cook, uncovered, until chicken is cooked through, about 4 minutes per side, flipping chicken at least once.  The chicken will take on a gorgeous dark golden colour from the seasoning.

          Transfer chicken to a large plate and cover loosely with foil.

          Warm the same pan, adding a little olive oil. Toss in the onion and shiitake and stir-fry, scraping up any leftover brown bits from the chicken, until vegetables are just beginning to soften. Add tomatoes, warming until they start to break down and accumulate surrounding juices.  Cut chicken breasts in half and serve with vegetables overtop.

          Seared Garlic Chicken with Lemon and Olives

          By 68 Comments

          I seem to have developed a stress fracture in my lower right leg, just above the ankle.

          (Completely self-diagnosed mind you. Having broken 6 bones in my day, I consider myself a small, albeit entirely unqualified, expert in the field).

          Anyway, it’s a bit embarrassing because it’s not like I was doing a drop step into a turnaround jump shot when it happened.  Nope.  As I recall, I was somewhere above Grimaldi’s at the mid-way point across the Brooklyn Bridge in the midst of our family’s 6 day whirlwind tour of New York City when it started hurting like a bugger.  And I mean a bugger.

          But here’s the thing.  We walked an average of 10 km (6.2 miles) a day for five consecutive days, so I’m thinking, I’ve just completed a marathon, right?  Sure there wasn’t much running involved (unless you count diving out of the way of oncoming traffic) – and there may have been a few stops along the way.  Still, I was booking a pretty good pace trying to keep up with my supremely keen and overly fit sons and somehow, I also ended up being the designated backpack carrier for most of our travels (not sure how that happened).

          A small price to pay I’d say for the fun we had travelling to the top of the Empire State Building, walking the sun-drenched shores of Battery Park (with its stunning views of the Statue of Liberty); spending a day at the Bronx Zoo (loved the Gorillas!); visiting Fire Department Ten House across from the World Trade Center site and the 9/11 Memorial (a personal favourite); exploring Central Park; crossing the Brooklyn Bridge (you already knew that); visiting Yankee Stadium (what an impressive building); and frolicking amidst the madness of Time Square (I felt completely at home).  No rest for the wicked I’ll tell you – our sons had us out till the wee hours.

          We had a blast and I want to thank my blogging buddies who shared so many great ideas, tips and recommendations for our stay – including our hotel (thank you Amy!).

          My son took this photo in Central Park (oops! I mean at the Bronx Zoo)
          the tigers were unusually spunky and fun to watch
          I just love how the light is hitting the water

          —————————-

          So, as I dash around trying to get back on track with work, groceries and laundry and prepare to dash back out the door for a soccer tourney in Vermont, I thought this one-pot wonder might be just the right thing.


          Don’t let the simplicity of this recipe fool you though, this is one succulent and flavourful dish.  I hope you enjoy it.

          Seared Garlic Chicken with Lemon and Olives
          • 2 garlic bulbs, peeled
          • 2 yellow onions, peeled and each cut into eighths
          • 3 Tbsp butter
          • 3 chicken breasts, each cut into three pieces
          • 1 – 2 cups large olives of choice (I used garlic stuffed jumbo green)
          • Juice of one lemon
          • Zest of one lemon
          • 1 cup low-sodium chicken stock
          • Sea salt and coarse black pepper to taste
           ————–

          Notes:

          I like to use a cast iron skillet for searing but you can make this recipe in any suitably sized pan.

          You can also substitute half of the chicken stock for white wine to create a slightly different taste experience.

          —————

          Melt 2 tablespoons of butter in a large skillet over medium-high heat.  Add chicken pieces and brown each side for about 2 minutes per side.  Just enough to get a nice sear on the chicken pieces without fully cooking.  Remove chicken from skillet and set aside on a plate loosely tented with foil.


          Add another tablespoon of butter to the same skillet and sauté garlic cloves and onion over low-medium heat, scraping up bits from seared chicken.  Cook until the garlic has a nice sear and onion is softened.
          Return chicken to skillet and add olives, lemon juice, lemon zest, chicken stock and salt and pepper to taste.  Allow juices to come to a boil and then simmer for 10 minutes or until chicken pieces are cooked through.

          ———–

          By the way, garlic and onion not only taste great, they are also great for you.


          As part of the allium family of vegetables that also includes leeks, chives, scallions and shallots, onion and garlic are high in disease-fighting phytochemicals. Studies have shown that a high intake of allium vegetables can help reduce LDL (“bad”) cholesterol levels and raise HDL (“good”) cholesterol levels. A high intake of allium vegetables has also been linked with a lower risk of colon and prostate cancer.