Chicken Curry over Rice

Today I’m working with a recipe I made for clients last week.  I try to do healthy dishes for those who will have them!!!

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This is a bright, colorful dish with lots of healthy going on. (Don’t cut off the stalks on the broccoli! The great fiber in there is something your “good bugs” crave!)

And the recipe’s fast: 30 min.

For 2 people, you will need:

  • about 3/4 lb. boneless, skinless chicken thighs (or about 4 medium), cut into 1-inch pieces  (I kept mine whole and it took about 10 minutes longer to realize the dish)
  • 1 tsp. curry powder (or more if you crave the taste!)
  • 1/4 tsp. kosher salt
  • a couple of shakes of cayenne pepper
  • 1 TBL. olive oil
  • 1 medium head of broccoli cut into florets (remember to save the stalks!)
  • 1/2 cup of vertically sliced red onion
  • 1/2 cup each of red and yellow bell peppers, seeded and cut into strips
  • 1 or 2 garlic cloves, minced (amount depends on your taste)
  • 1/2 cup chicken stock
  • 1 TBL, fresh lime juice
  • 1 tsp. soy sauce
  • 1 cup cooked brown rice (I used a black barley-brown rice blend from Wegman’s)

Pre-cook the rice according to the package directions while you are preparing the other ingredients.

Toss together the chicken, curry powder, salt, and cayenne in a bowl.

In a nonstick skillet, heat the oil over medium-high. Add the chicken and cook through for about 6 minutes. With tongs, transfer the chicken to a bowl.

To the skillet, add the broccoli, onions, peppers and garlic. Cook and stir constantly for 2 minutes.

Add chicken stock; cover and cook until broccoli is crisp-tender, about 4 minutes–keep it green!

Add chicken, lime juice, and soy sauce; stir until heated through, about 1 minute.

Place rice onto a plate or bowl, top with chicken mixture and voila: instant healthy! CHEERS!

 

 

 

Great Baked and Flaked Salmon Bowl with Lentils

Time to switch it up a bit and move to some heartier dishes!  I haven’t posted in a few days because of meal deliveries and a gig.  Great fun!

So, today’s recipe involves probably the best food you can put into your mouth:  salmon.  It has the best of the best including high omega 3s, low calories, high protein…it’s just amazing!  And we’re going to pair it with several other tasty health foods:  lentils and kefir. (Remember kefir on the probiotics list?) It’s a more nutrient-powered form of yogurt. (You can buy it in a drinkable form, too.) It has a slightly thinner consistency than the yogurt we are used to, and a wonderful tangy, almost lime-y flavor.  Let me tell you what it does for salmon…wow!

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To make this recipe for 2 people, you will need:

  • two 3-4-oz. salmon filets, baked 375 for about 10 minutes), cooled, and flaked
  • 1 cup (dry) black lentils (or other color!), pre-cooked (about 30-35 min.)
  • 1 cup thinly sliced English or Persian cucumber
  • 1/2 cup very thinly shaved fennel or 1 TBL. chopped red onion (or both!)
  • 1 TBL olive oil

For the Kefir sauce:

  • 5-6 TBL. kefir yogurt
  • 1/2 TBL honey if you think the kefir is too sharp
  • fresh chives, snipped
  • fresh dill or fennel fronds, snipped
  • flat-leafed parsley
  • 1 large clove garlic, grated
  • black pepper and kosher salt to taste

Stir together the kefir sauce ingredients and let stand.

Stir the oil, fennel or red onion, and a little salt into the cooked lentils and place into the bottom of your 2 bowls.

Top the lentils with the cucumber slices, then the salmon.

Drizzle the salmon with the kefir sauce and enjoy this healthy bowl warm or at room temp!

CHEERS to your health!!