Tuesday, September 16, 2014

Orange Chicken

This recipe popped up a few months ago on a blog that I follow - Hugs and Cookies XOXO. She typically makes lots of rich and amazing-looking desserts, but will often post some pretty simple and healthy dinners.  It turned out great, and tasted even better the next day as leftovers.  The original recipe called for all coconut oil, and I will be honest, I had never cooked with coconut oil before because there is so much conflicting information about the benefits of eating it that I have just stuck with my staples of canola and olive oils.  But I thought I would give it a try, so used half coconut oil and half canola oil. This turned out to be a good combination because there was a slight coconut flavor without being overpowering - and I was able to use the coconut oil in moderation.  The sauce and chicken paired really well with brown rice, and I steamed some broccoli to go along with it as well.

Orange Chicken



Ingredients

Chicken:
1 pound organic free-range chicken breasts, cut into 1-inch cubes
1/2 cup all-purpose flour
1 egg, beaten
1/4 tsp salt
2 Tbsp virgin coconut oil
2 Tbsp canola oil

Sauce:
1/2 cup water
Juice from 1/2 fresh orange
2 tsp fresh lemon juice
3 Tbsp rice vinegar
2 Tbsp tamari
1/2 cup brown sugar
1 clove garlic, peeled and grated
3 green onions, chopped
1 Tbsp cornstarch
2 Tbsp water


Directions

1. Combine flour and salt in large sealable bag. Add chicken and evenly coat with flour mixture.

2. Heat coconut oil and canola oil in large skillet. Add chicken and and cook until completely cooked through and golden on outside. Remove chicken from heat.

3. To make sauce, combine 1/2 cup water, orange and lemon juice, rice vinegar, tamari, brown sugar, and garlic in a pan and bring to a boil. Combine cornstarch and 2 Tbsp water in a small dish and stir to make a slurry. Add to sauce mixture in pan and stir until thickened.  Place chicken on serving dish and pour sauce over the chicken. Top with green onions and serve over brown rice.



(Recipe adapted from hugsandcookiesxoxo.com)

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Coconut oil contains medium chain fatty-acids, which have been shown to raise HDL (good) cholesterol, but have also been shown to possibly raise LDL (bad) cholesterol as well, so use in moderation (which is why I used half coconut and half canola oil in this recipe).  Virgin coconut oil also contains antioxidants (possibly from the phenolic compounds it contains). Canola oil is the lowest in saturated fat of any oil, and is rich in healthy unsaturated fats. Brown rice is unrefined, so contains it's original abundance of iron, zinc, manganese, selenium, antioxidants and fiber.


Thursday, September 4, 2014

Crock Pot Chicken Paprikash

This is one of my favorite slow cooker dinners. I typically this recipe with boneless, skinless chicken breasts, but this time made it using a whole chicken that we picked up from a local organic pasture-raised farm. Using the whole chicken takes a bit more effort, as it needs to be quartered, but is well worth it for the additional flavor and tenderness.  When I make this meal with boneless, skinless chicken breasts, I lightly flour them before adding them to the slow cooker. But with the whole chicken, I skipped the flouring step, as it creates a "sliminess" (for lack of a better less-gross sounding word) on the chicken that is just not good. 

In the past I have served this meal over a bed of egg noodles, but this time I just tossed some extra green beans in the slow cooker and served the chicken on those. We didn't miss the noodles at all!

Crock Pot Chicken Paprikash


Ingredients

3-5 pound organic, free range whole chicken
1 pound fresh green beans, washed and trimmed
1 1/2 cups frozen pearl onions, thawed
24 ounces canned organic tomato sauce
1 cup water
4 Tbsp paprika
1/2 tsp salt
1/4 tsp pepper
1 cup organic low fat sour cream

Directions

1. Coat slow cooker with canola oil. Quarter the chicken. Place green beans and onions in bottom of slow cooker and put chicken pieces on top. Add tomato sauce, water, 2 Tbsp of paprika, salt and pepper. Stir sauce to combine ingredients. Cover and cook on low for 6 1/2 hours.

2. In small mixing bowl, combine sour cream with remaining 2 Tbsp paprika. Scoop 1 cup sauce from slow cooker and slowly whisk into sour cream mixture, then slowly stir into slow cooker.

What are the nutritional benefits of this meal? Chicken is an excellent source of protein and is rich in B vitamins. Green beans are an excellent source of vitamin K and a very good source of fiber, manganese, folate, and vitamins C and B2. Onions are rich in quercetin, a type of antioxidant, as well as vitamins and minerals, including vitamins C, K, folate, thiamin, and minerals calcium, magnesium, potassium and manganese. Canned tomato products contain more bioavailable lycopene compared with fresh tomatoes, and are high in vitamin C. Low fat sour cream is a good source of calcium, phosphorous and vitamins B2 and B12.