Tag Archives: less than 30 minutes

Apres-Gym Meal: Seared Chicken Breast with Pineapple Barley

Lately I’ve been working pretty hard at the gym: I’m trying the fewer reps/ heavier weights routine, and find it actually very satisfying.  After a workout I try to eat something healthy, filling and high in protein: much like this barley and chicken combo.

I already had cooked barley that I made in a rice cooker the day before. I mixed it up with some onion, garlic, chili pepper and pineapple slices – stir-frying until warm. Then I added a teaspoon of fish sauce to add a bit of depth and 2 teaspoons of soy sauce to add a bit of salt.

I seared the chicken on a very hot pan for about 4- 5 minutes on each side.

Serve with cilantro.

You can easily make this with any other whole grain you like!

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Steak and Sautéed Baby Bok Choy

This was dinner last night – after looking at all the food at WSL I was STARVING by the time I got home!

Rib-eye steak + garlic-y baby bok choy with some lemon juice (CSA via Red Fire Farm)

I sear my steaks on cast iron and finish them in the oven.

Quick, healthy, delicious

Amazing little salad to counter the redunculous (and very tasty) breakfast burger I had today at the West Side Lounge.

Super-easy:

Farm-fresh tomatos

Basil

A clove of garlic

Onion, very thinly sliced

Corn kernels

Stale crusty bread

Dressing is simple lemon juice + olive oil

All veggies are from Red Fire Farm CSA!

Chicken with Rice and Roasted Pearl Onions

picture by Jamie D.

Deliciousness!

The tasty secret for this dinner was a cilantro sauce that I made from the CSA offering: basically I didn’t want the herbs to go bad, so I threw a bunch of washed cilantro (stems and all) and some (ok, a lot) garlic cloves into the food processor with lemon juice and olive oil.  This can be turned into a pesto by adding cheese and nuts, but I wanted more of a base, so I just left it simple.

Sauce ingredients: cilantro, garlic, lemon juice, olive oil.

Rice and Broccoli:

I put the rice (I had a basmati/ brown/ wild rice mix) in the rice cooker. When the rice cooker turns off, I threw in some broccoli crowns and closed the lid again so that the broccoli can get steamed.

Next I took about a teaspoon of the cilantro sauce, added a teaspoon of grated parmesan cheese and a touch of water to thin it out and whisked everything together. Pour it over the rice and broccoli.

Chicken:

First the chicken breasts marinated in olive oil with the cilantro sauce – let them be for at least a few hours.

When I cook meat or fish I always take it out of the fridge about 15-20 minutes before cooking. I believe that protein cooks better and more evenly when the starting temperature is not that cold: slapping a cold piece of meat on a super-hot pan makes the muscle fibers contract (don’t think about this 🙂 hence making for chewy dish.  There are definitely people in the cooking community that will disagree with me, so do your own research 🙂

After the chicken is just under room temperature I pound it thin – about 1/2 inch or a little more. Keep the chicken in the plastic bag that you marinated it in for easy clean-up.

Heat up the grill pan until very hot. Place the chicken. Wait 3 minutes. Turn it over. Wait 3 more.

THAT’S IT!

Another side dish I served yesterday was Roasted Pearl Onions with Balsamic Sauce – you can see them on the 2nd plate on the picture.  The little onions bring a tangy note and would probably do very well on top of a steak.

The method is easy:

1. Preheat the oven to 475F.

2. Bring water to boil, dunk the onions for 15 seconds. Take the onions out with a slotted spoon and dunk them in ice to chill. Peel the outer layer.

3. Whisk together 1 part of each balsamic vinegar and dry red wine with about 1/2 part of soy sauce and olive oil.

4. Toss the onions with the dressing (reserve about 2 tablespoons for serving) and chopped fresh rosemary (optional).

5. Put them in the oven for about 12-15 minutes, checking often. If they stick to the pan, deglaze with more wine.

6. Serve with the remaining dressing.

Ingredients for the onions:

Pearl onions, cut in half; red wine; soy sauce; balsamic vinegar; rosemary; olive oil.

Taco soup with local spinach

So easy: beans + corn + salsa (or canned tomatoes) + ground meat of choice (turkey or beef are my favorites) + chili powder –> stew for about 20 min, then add washed spinach and cover until it wilts.  Serve with guac or sour cream, with a sprinkling of cilantro.

Pita Sandwich with Roast Beef

Pita bread + Hummus + (Baby Greens+Lemon juice + EVOO) + Roast Beef = Delicious quick lunch

Pasta with Fiddleheads

This spring I’m totally obsessed with fiddleheads.   I suspect it is the fleeting nature of the relationship that makes it so special – fiddleheads are only around for about a month, so I have dedicated myself to making the best of our time together.

Fiddleheads, despite their exotic looks, are quite easy to cook with.  They taste similar to asparagus, and can be used in the same recipes.

Today I give you Pasta with Fiddleheads!

You will need:

  1. Fiddleheads!
  2. Sliced medium onion
  3. 1 clove garlic
  4. Butter
  5. Optional: white wine
  6. Pasta of choice (I had whole wheat rotini)
  7. Parmesan for serving

Method:

1. Clean and rinse the fiddleheads, cutting the stems on bias.

2. Melt the butter, add the onions and garlic. Sauté until translucent.

3. Add the fiddleheads (and maybe wine). Saute until bright green and softer – you don’t want them completely mushy, but they should be a touch softer than they are when raw.

4. Serve on top of your favorite pasta with some parmesan