recipes for healthy living

Tag: chicken

Griddled Lemon Chicken, Pan Fried Brussel Sprouts with Chorizo and Crunchy Rosemary Potatoes

Griddled Lemon Chicken

Brussel Sprouts

Sunday lunch of Griddled Lemon Chicken, Pan Fried Brussel Sprouts with Chorizo and Crunchy Rosemary Potatoes was perfect for the day that was in it, easy to prepare so we could all watch the rugby 😦 , very tasty and full of goodness, I marinated the chicken before we headed off to take Eva to the acquazone (it was too cold for the waterpark while on holidays and a hastily made promise to go when we got home was NOT FORGOTTEN – Note to self, Children never forget). The brussels sprouts are little powerhouses of goodness, full of cancer protecting components and vitamins. The quick light cooking method used here preserves the goodness and this much maligned veggie tastes absolutely delicious cooked this way. I have managed to even overcome Dom’s memories of overcooked balls of water from his childhood.

Pan Fried Brussels Sprouts with Chorizo
4 handfuls of brussels sprouts washed, outer leaves removed and finely sliced
1/2 red chilli seeds removed julienned
2″ piece chorizo diced
1 tbsp lemon zest
2 pinches of grated nutmeg
1/2 tbsp each of mashed garlic and ginger

Dry fry the chorizo until it releases its oil and becomes crispy.
Remove from pan and set aside until needed.
Clean pan with kitchen towel and put back over medium heat.
Add mashed garlic and ginger paste with a tbsp oil to the pan and fry gently until it sizzles and becomes aromatic.
Add chilli and gently cook over a low medium heat until it softens.
Turn up the heat and toss in the brussels sprouts and a tbsp of water if needed.
Cook gently for about 2 minutes.
Add back the chorizo, add the lemon zest, nutmeg, season well and stir.
Finish cooking for a final minute or 2 then remove to a serving plate and keep warm.

Lemon Chicken
3 chicken breasts, flattened to about 1/2 inch thick
100ml olive oil
2 cloves garlic mashed
juice and zest of a lemon
1 tbsp each of rosemary and thyme
1 lemon cut in half

Mix all the marinade ingredients, add the chicken and set aside for an hour or even over night.

To Cook the chicken, heat a griddle pan until just smoking. Open all the windows and add the chicken to the pan.
Turn over when golden on one side and and when both sides are coloured, I usually remove to a baking tray and finish in the oven, depending on thickness, about 6-10 minutes at 180.
Add the lemons cut side down to the griddle pan and griddle until lovely and soft with char marks on the top.

Crunchy Rosemary Potatoes
Everyone says their mum cooks the best roast potatoes, mine certainly did. This is a take on her recipe using what was a very exotic spice when I was growing up.

1 lb Waxy potatoes, washed and cut in half length wise
4 sprigs of Rosemary, sprigs removed
2 tsp paprika
2 tsp salt
Rapeseed oil – about 5 tbsp

Cover the roasting pan in a thin layer of oil
Sprinkle over the rosemary, salt and paprika
Place potatoes cut side down and season
Roast for about 30-40 minutes depending on the size
Remove to a serving platter and keep warm

To serve, place the chicken on top of the potatoes on the serving plate, drizzle over some olive oil and balsamic glaze if you have it, add the lemons and take to the table to serve with the sprouts.

North Indian Chicken Curry

My time spent at Dublin Cookery School learning both Indian and Thai curry flavors opened the world of great spicing to me and there are some of my favourite cuisines to experiment with. This is one of my favourite home style curries, so named because it is easy to prepare and can be reheated the next day and tastes even better. You just can’t go wrong with this curry. Best cooked with free range chicken and I prefer on the bone, though not everyone likes the skin left on during cooking. The final step of adding the chopped ginger at the end is courtesy of my time spent with Sunil of Ananda, just about my favourite Indian restaurant in Dublin.

North Indian Style Chicken Curry
Serves 4
1.25lbs chicken in 1” cubes or
the same weight in chicken on the bone cut into pieces
100ml veg oil
1 bay leaf
Spice mix made from 5 green cardamoms, 1” cinnamon stock, 1 tsp black peppercorns, 1 star anise, 2 tsp cuimin seeds and 4 cloves – pounded together in your Mortar & Pestle
½ lb onions finely sliced
1 tbsp Ginger Garlic Paste
1 ½ tsp each of ground coriander, turmeric, red chilli powder
4oz canned tomatoes, juice drained
1 tbsp tomato puree
1 ½ tsp salt
Enough water to cover

To Finish
1 tsp Garam Masala
2 tbsp chopped coriander
1 tbsp finely chopped finely

Heat the oil in a pot and add the pounded spices and the bay leaf. Stir till the spices release their aromas and start to crackle. Be careful not to burn as they will be bitter if they do. Tip in the onions and cook will golden brown then add the garlic ginger paste and stir continuously. Add a little water if it starts to catch on the bottom of the pan. Add the powdered spices and stir quickly, add the tomatoes, the tomato paste, salt and stir to combine. Tip in the chicken and enough water to cover everything.
Cook on a slow heat stirring slowly occasionally.
As the tomatoes melt to form a sauce, add water if you need it to keep everything covered. Cook for about 20 – 25 minutes until the chicken is almost fully cooked.
Sprinkle in the Garam Masala and finish cooking the chicken. Just before serving sprinkle in the chopped coriander and ginger which add a delicious dimension of taste. Serve with some basmati rice or my delicious sweet potato rotis.

Roast chicken with York Cabbage, Pea & Pancetta Broth

Simple ingredients, well cooked, nothing fancy but a lovely tasty dish. There is only one rule when cooking cabbage….don’t boil the living daylights out of it, (please). It wont be nice, the house will smell and there will be no nutrients left worth speaking of. With barely cooked cabbage, this makes a lovely evening meal.

Serves 4
4 Chicken breasts skin on
1 bunch thyme
10gr butter
Oil for frying

Cabbage, Pea and Pancetta broth
4 slices pancetta
1 small head of York cabbage, leaves cut into strips
500ml chicken stock
100gr frozen peas
10gr butter

300gr baby potatoes

Oven at 180C
With the skin on boil the potatoes until almost cooked. Slice in half on the length, pour over some olive oil, season well and tip on to a flat baking tray. Place them in the oven when the chicken is ready to go in.
Season the chicken with salt and pepper. Heat the oil in a pan and add the chicken, skin side down. Brown on the pan for about 5 minutes, add the thyme and butter for a few minutes. Place chicken in the oven for about 10 minutes depending on the thickness of the breasts. (Check with a thermometer to 74C). Remove and leave to rest for about 3 minutes.
Place potatoes in the oven with the chicken to brown and crisp.
Meanwhile, fry the pancetta in a little oil until crispy. Drain on paper and pour off any excess oil. Return to the pan, add the stock, reduce by a third, add the peas, the cabbage, bring to the boil. Turn off the heat, stir in the butter and check seasoning.
To serve, place the baby potatoes in the centre of the bowl, pour over the pea and cabbage broth and place the chicken on top.
Serve and enjoy!.

Mexican chicken

This is a very simple marinade but really delicious thanks to an unusual secret ingredient. Everyone who tastes it can get a kind of smokey sweetness but never guesses what…… Tequila, that’s what!. Try it and see, it adds a lovely flavour to chicken and works very well with the beans. I like to use thighs for this – apart from being cheaper, they do have more flavour to start with then the breast. I brown these well on a griddle pan and finish off in the oven, for any last days of summertime e barbeq would work well too. These are great with some fajitas and sweet potato chips on the side. We are off on holidays and this meal is perfect for a busy evening as I’m still finishing off a work report and packing in between… Just enought time to stop and enjoy this before hitting the desk again.

Serves 4
4 chicken Thighs skin on, excess trimmed;
zest of 1 lime
60mls lime juice
60mls tequila
2 cloves garlic peeled,crushed and mashed
2 large handfuls coriander chopped

Oven at 180C
Mix all the ingredients for the marinade and tip the chicken into it.
Cover it and put it into the fridge for at least an hour.
Heat the griddle pan until it’s smoking and brown the chicken on both sides.
Place onto a heat proof dish and finish cooking in the oven – about 15 minutes.
Serve with the beans, below and some fajitas and roasted sweet potatoes.

Bean salad
1 can Black eyed beans
3 medium tomatoes deseeded and chopped Into small dice
1 red onion chopped very finely into dice
Juice of half a lime
2 fl oz extra virgin olive oil
1 tsp tabasco
2 tbsp chopped coriander.
Tip all the indredients into a bowl, stir well, season and leave for about 30 minutes to infuse.

Sweet Chilli & Lime Chicken Wraps with Mango Salsa

If it is dry we usually cook on the barbecue…. Since it’s Ireland, We usually have to eat it inside but even so it is nice to not have to put on the oven and still be able to produce a nice meal. While I do like a burger or sausage on the barbeque. I think it is nice to mix it up a bit and have some lovely colour and flavour instead of smokey red meat. These are delicious and easy to prepare and the mango salsa just sings summer. This salsa is also great nutritionally being rich in vitamins, minerals, and antioxidant compounds. No ketchup or mustard required here, just spoon on the salsa, wrap and eat – Delicious!.

2 Skinless chicken breasts
Finely grated zest and juice of a lime
2 tbsp light soy sauce
1″ piece of ginger peeled and grated
1 tbsp honey
1 clove garlic peeled and mashed
Salt and pepper

1 mango peeled and diced
1 small red onion diced
1/2 red pepper diced
juice and zest of of 1/2 lime

Cut chicken into bit sized cubes
tip into a bowl with the other ingredients and toss well
Season with salt and pepper
Leave to marinate for a few hours covered in the fridge
Thread onto metal or soaked wooden skewers and barbeq for about 12-15 minutes until cooked through.

Combine all the ingredients for the salsa and season well.

Serve the chicken in wraps with salad leaves and the mango salsa

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