roasted garlic-cumin chicken over couscous

A couple of weekends ago, a big storm was headed our way. Not sure if we would lose power - or for how long, if we did - I decided it was a good time to make one really good last meal. I picked this up from Anne Burrell on the Food Network partly because I have always wanted to make roasted garlic. This recipe calls for two whole heads of garlic, but roasting it brings out an earthy sweetness that is just awesome with the chicken and whole-wheat couscous. 

Chef beware, however: as delicious and healthy as this meal is, it is an all-day affair. Make it when it's raining out and you want to be stuck in the kitchen. :)

Roasted Garlic-Cumin Chicken over Couscous

Ingredients

• 2 whole garlic bulbs
• 1 lemon, zested and juiced
• 1 large bunch thyme, leaves only
• 1 tablespoon cumin seeds, toasted and ground
• Pinch crushed red pepper flakes
• Kosher salt
• Extra-virgin olive oil
• 1 (4 to 5-pound) chicken*, cut into 8 to 10 parts

Couscous:

• Kosher salt
• 1 1/2 c whole-wheat couscous (or 2 cups medium-size Israeli couscous)
• Extra-virgin olive oil
• 1 large onion, sliced
• 3 ribs celery, sliced thin on the bias
• Pinch crushed red pepper flakes
• 1 1/2 cups dry white wine
• 3 tablespoons tomato paste
• Large pinch saffron
• 2 zucchini, green part only, cut into 1/2-inch dice
• 2 cups chicken stock, divided
• 1/2 cup pine nuts, toasted
• 3 scallions, white and green, sliced thinly on the bias

Directions
Chicken:

• Preheat the oven to 375 degrees F. Put the garlic bulbs (still in their natural casings) directly on an oven rack and roast them until they are soft when squeezed, about 30 minutes. Remove them from the oven and let cool.
• When the garlic bulbs are cool, slice the tops off and squeeze out the roasted garlic. Add the garlic to a food processor or a bowl, along with the lemon zest, lemon juice, thyme, cumin, crushed red pepper and salt, to taste. Add a little olive oil and puree or mash into a loose paste. Massage the mixture all over the chicken pieces and let sit for at least one hour.

Couscous:

• Cook couscous according to package directions. Drain and reserve.
• Coat a large saute pan with olive oil over medium-high heat. Add the chicken to the pan and brown it on all sides. Remove it to a plate, drain the fat and add the onions and celery. Season with salt, to taste, and the crushed red pepper. Deglaze with white wine, scraping up all the crud on the bottom of the pan and cook the onions and celery for seven to eight minutes. Stir in the tomato paste and cook for another 2 minutes. Add in the saffron, zucchini, cooked couscous, and 1 1/2 chicken stock. After stirring, dish should be juicy and moist, but not soggy. Taste and adjust seasoning, and add more broth, up to 2 c, if needed. Transfer the mix to an ovenproof dish. Nestle the chicken, skin side up, in the couscous and cover with foil. Add some more chicken stock to keep everything nice and moist. Sprinkle with pine nuts and cover with foil. Place the baking dish on a sheet pan.
• Roast the chicken for 20 minutes, covered, then remove the foil and roast for another 10 to 15 minutes.
• Remove the chicken from the oven and top with scallions before serving.

*Note: Save the bones and make homemade chicken stock!

chicken skewers with spicy peanut sauce

You know how I feel about peanut butter. (And, in case you don't, let me fill you in: it borders on obsession.) Peanuts are a food you can feel good about eating because of their super-charged monounsaturated fat, which is a nutrient noted for its cardiovascular benefits. I've also read that peanuts have an antioxidant in them that is good for skin recovery, so make this after a day in the sun.

This peanut sauce, which also brings super-healthy fresh garlic and ginger into your life, comes together quickly in a food processor and makes a great dip for veggies the next day. Serve it with a light and fresh side dish - I did sauteed spinach and steamed summer squash - and feel good about dinner tonight.

Chicken Skewers with Spicy Peanut Sauce
Makes four servings 

• 1/2 cup chicken stock or broth
• 1/2 cup light coconut milk (shake the can before pouring!)
• 2 tablespoons low-sodium soy sauce
• 1 shallot or onion, sliced thin
• 1 clove garlic, minced
• 1 1/2 teaspoons Thai fish sauce (or 2 additional teaspoons low sodium soy sauce)
• 1 tablespoon brown sugar
• 1/2 teaspoon lime zest
• 1 tablespoon minced fresh ginger
• 1 pound skinless, boneless chicken breast pounded slightly and cut into 1-inch strips
• 8 (8-inch) skewers, soaked for 20 minutes
• 3/4 cup spicy peanut dipping sauce, recipe below
• 2 tablespoons minced fresh basil or cilantro leaves
• 1/4 cup chopped toasted peanuts

Directions

1. In a medium sized bowl, whisk together the chicken stock, coconut milk, soy sauce, shallot, garlic, fish sauce, brown sugar, lime zest, and ginger. Add the chicken strips and marinate for at least an hour. Remove the chicken from the marinade and discard the marinade.
2. Skewer the chicken and preheat a grill to medium heat. Cook two to three minutes per side until meat is cooked through and has light grill marks. (You could also broil these until juicy and just done, flipping halfway through the cooking.)
3. Serve chicken skewers with sauce, and garnish with basil or cilantro and chopped peanuts.

Spicy Peanut Sauce:
Sauce can be made a day ahead of time, and will keep three to four days in the refrigerator. It doubles as a yummy, healthy veggie dip for next-day snacking.

• 1/2 cup natural creamy peanut butter (skip the overly processed or reduced-fat varieties - you'll miss out on this food's natural goodies!)
• 1/4 cup low-sodium chicken broth
• 3 tablespoons low-sodium soy sauce
• 1 1/2 tablespoons brown sugar
• 1 1/2 tablespoons minced fresh ginger
• 2 tablespoons lime juice
• 1 teaspoon minced garlic
• 1/2 teaspoon chili flakes
• 1 teaspoon red curry paste
• 1 shallot, peeled and roughly chopped

Place all ingredients in blender and blend until smooth. Serve with grilled chicken skewers.

chicken with mushroom-wine sauce

This could be the easiest, tastiest weeknight meal ever. Use pre-sliced, pre-cleaned mushrooms and you'll find that the most difficult part is opening the bottle of wine. Whew, I'm exhausted just thinking about it. Pair it with steamed veggies or a salad and you've got a powerhouse lean, easy meal. Enjoy.

Chicken with Mushroom-Wine Sauce

• 2 skinless, boneless chicken breasts, butterflied into 4 thin pieces
• 2 teaspoons canola oil 
• 1/4 cup chopped shallots  or onions
• 8-ounces mushrooms, sliced
• 2 minced garlic cloves 
• 1/2 cup dry white wine (or extra chicken broth)
• 1 1/2 teaspoons all-purpose flour 
• 3/4 cup fat-free, lower-sodium chicken broth
• 1 tablespoons butter
• 1 teaspoon minced fresh thyme
• Salt and pepper

Heat a large nonstick skillet over medium-high heat. Add canola oil to pan; swirl to coat. Sprinkle chicken with salt and pepper, to taste. Add chicken halves to pan; cook until lightly seared (as shown) and just done. Transfer chicken to a serving platter; tent with foil and keep warm.

Add shallots and mushrooms to pan; sauté for 4 minutes or until browned, stirring occasionally. Add garlic; sauté for one minute, stirring constantly. Stir in wine, scraping pan to loosen browned bits; bring to a boil. Cook until liquid almost evaporates.

Sprinkle mushroom mixture with remaining 1/4 teaspoon salt and flour; cook 30 seconds, stirring frequently. Add broth to pan; bring to a boil. Cook two minutes or until slightly thick. Remove pan from heat; add butter and thyme, stirring until butter melts. Serve with chicken.

Not what you're looking for? Try these other chicken ideas:

• Maple-Mustard Glazed Chicken
• Seared Chicken with Tomato-Balsamic Reduction
• Garlic-Ginger Marinated Chicken Thighs
• Better-For-You Grilled Wings

pasta primavera with chicken sausage

Some of the best meals come from cleaning out my refrigerator. After a long day out on the boat with family, I wanted something quick and filling that would amp up our veggie intake. I loosley followed a recipe I found a while ago, but added a few twists to up the flavor, such as sauteing the veggies in the same pan the lean chicken sausage was cooked in. Use whatever veggies you have one hand and mix it up when you want something fresh. You won't be disappointed!

Pasta Primavera with Chicken Sausage

• 8-12 oz. corkscrew or penne pasta, whole grain if possible
• 1/2 lb. broccoli florets or snow peas (or a combination)
• 3 fresh, lean chicken or turkey sausage links (bratwurst size)
• Baby portobello mushrooms (about 10), sliced in half or thirds
• 1/2 small yellow onion, sliced
• 1/2 bell pepper, thinly sliced
• 3-4 garlic cloves, chopped
• 1 pint cherry tomatoes, halved
• 1/4-1/2 tsp. crushed red pepper
• 1/2 c chopped basil
• 1/2 c grated Parmesan cheese
• 4 oz. herby goat cheese, crumbled
• Salt and pepper

1. Bring a large pot full of salted water to a boil. Add pasta and cook until almost soft. During the last two minutes of cooking, add the broccoli and/or snow peas. Drain and set aside, reserving 1/4 c of cooking liquid.
2. Meanwhile, in another large pot, grill the sausage links in a little olive oil until dark brown and cooked through. Remove from pan and cover in foil. To the pot, add the mushrooms and a little more olive oil. Saute about 4-5 minutes, scraping up any bits on the bottom of the pan. Add onions and peppers. Saute 4-5 minutes, until just soft. Add the garlic and saute another minute or two.
3. While the onions and peppers cook, slice the sausages into rounds. Add sausage rounds, tomatoes, red pepper, noodles, broccoli and reserved water to the vegetables and stir gently together. Add goat cheese and most of the Parmesan and basil. Taste and season with salt and pepper as needed. Top with remaining basil and Parmesan and serve.

Note: This recipe is super flexible and will take nearly any type of veggie replacement. Try adding asparagus, spinach, shredded carrot, squash or whatever else you have hanging out in the fridge. Tender veggies should be added to the pot with the tomatoes; firmer, tougher ones should be added with the onions.

roast beef sandwiches with rosemary-garlic aioli

Just because something is simple doesn't mean it has to be boring. This is an easy dinner idea punched up with a flavorful condiment -  a rosemary-garlic aioli, which is just a mixture of mayonnaise and other flavors. Pair it with something green (we had a salad) and you have a dinner in under 10 minutes.

Sounds fancy, super easy. My kind of cooking.

Start with a really great bread (see whole-grain ciabatta, courtesy the Fresh Market bakery) and high-quality sliced meat and cheeses. We chose Italian roast beef (deli sliced) and creamy Havarti cheese.

Make the aioli: Mix a few dollops of mayonnaise with about a teaspoon of fresh-chopped rosemary, a turn of fresh-cracked pepper and one small garlic clove. If desired, you can also sprinkle in a little onion powder.

Assemble the sandwich with the meat and cheese and pop it under the broiler until toasty and bubbly. Smear with desired amount of aioli.

Top with lettuce, tomato slices and red onion. Enjoy.

texican turkey calzones

These are delicious. And lean. And ... Mexicany. Perfect.

It seems that I've been on a Mexican kick lately; I've just realized that. But, who's complaining? This filling meal-in-a-pocket is made with lean turkey, onions, peppers, tomatoes, garlic and yummy spices - all of which is good for you! Enjoy with spicy toppings, avocado, sour cream, cilantro and lime.

Texican Turkey Calzones

Serves 4

Ingredients:

• 8 oz lean ground turkey
• 1/2 c chopped onion
• 1/2 c green bell pepper
• 1/2 c red bell pepper
• 1 tsp cumin
• 1/2 tsp chili powder
• 2 garlic cloves, minced
• 1/2 c salsa
• Handful of fresh, chopped cilantro
• Salt, pepper
• 1 ball or tube of refrigerated pizza dough (about 11 oz.)
• 3/4 c Mexican or cheddar cheese, shredded
• 1 egg
• Toppings

Directions

1. Preheat oven to 425. Spray a foil-lined baking sheet with cooking spray.
2. Heat a large, deep skillet over medium-high heat. Add ground turkey and cook until pink is just gone, stirring to crumble. Remove from pan, wiping out any excess fat. Add a little olive oil to the pan and add the onion through garlic. Season with salt and pepper. Cook about four minutes, or until the vegetables are tender. Add turkey and salsa to pan. Reduce heat to low and allow to sit for a few minutes. Taste and add more cumin, chili pepper, salt and pepper if needed.
3. Unroll or roll out dough. Divide into four equal portions. Spoon ~1/2 c portions onto the dough squares and top with 3 tbsp. cheese each (I used a shallow bowl to hold the dough for this step, as shown above). Fold dough over and pinch seams tightly. Place all four calzones on the foil-lined, greased baking sheet.
4. In a small bowl, whisk the egg. Brush egg evenly over the tops of each calzone and sprinkle with a small amount of chili powder (I also added dried parsley for color). Bake calzones for 12-13 minutes, until tops are browned and the bottoms are cooked. Serve with desired toppings.

Note: I tripled the recipe for a get-together, which is why the photos show an alarming amount of food!

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tangy dijon-prosciutto pizza

Pizza is easily one of my favorite foods. And this unusual recipe sounded too intriguing not to try. It blends tangy Dijon mustard with a buttery, garlicky white sauce that has a light base of skim milk and flour. It comes together to form a creamy, almost-Alfredo sauce that is, by comparison, fairy guiltless. Give it a try when you want something fresh and different. Just make sure to leave leftovers and eat a big, fat salad with it.

Tangy Dijon-Prosciutto Pizza 

• One ball fresh pizza dough
• 3/4 cup skim milk
• 2 teaspoons Dijon mustard
• 1/2 teaspoon freshly ground black pepper 
• 1 large egg yolk
• 1 1/2 tablespoons butter or olive oil
• 1 1/2 teaspoons minced fresh garlic
• 2 teaspoons all-purpose flour
• 1 1/4 cup shredded Gruyère cheese
• 2-3 ounces thinly sliced prosciutto, torn
• 1 tablespoon chopped fresh chives
• Corn meal

1. Allow your dough to rise per package directions. Roll it out on a floured, clean surface. Preheat the oven to 400 (or whatever your dough package directs) with a pizza stone inside.
2. While the oven and stone preheat, combine milk and next three ingredients (through egg yolk) in a medium bowl, stirring with a whisk. Melt butter in a medium saucepan over low heat. Add garlic to pan; cook for three minutes or just until butter and garlic begin to brown, stirring frequently. Add two teaspoons all-purpose flour to pan, and cook 30 seconds, stirring constantly with a whisk. Stir in milk mixture, and bring to a boil. Cook for one minute or until thick, stirring constantly with a whisk.
3. When the dough and sauce is ready, pull the hot stone from the oven and sprinkle with corn meal. Lay the dough on top and spread sauce in an even layer, leaving a 1/4-inch border; sprinkle sauce evenly with cheese. Slide parchment and pizza onto preheated pizza stone. Bake for 20-25 minutes or until crust is golden, and the cheese is bubbly and brown. Arrange prosciutto on pizza, and sprinkle with chives. Serve immediately. 

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tortilla torte from my childhood

This meal is a blast from the past (circa 1993-ish) for me. That year, a summertime ear infection from too many days in the pool prompted my stepmom to take me to the doctor for treatment. In the waiting room, she came across this recipe while flipping through a magazine and thought she'd try it out for dinner. And with four growing girls, she liked that it was a large, filling dish. One taste and we were all hooked!

This has been a family favorite ever since then, although I've added a couple of things, including sauteed onions and garlic, whole-wheat tortillas, extra spices and a can of  green chilies for flavor. Serve it with hot sauce or jalapenos, sour cream and salsa, and a big, fat salad for a great, healthy dinner!

Tortilla Torte
Ingredients

• 1 lb lean ground beef
• 2 cans diced tomatoes, undrained
• 1 small can diced green chilies, undrained
• 1 can black beans, drained and rinsed
• 1 small onion, chopped
• 2-3 garlic cloves, minced
• 1 tsp. cumin
• 1/2 tsp chili powder
• 3 large whole-wheat tortillas
• 2 c cheddar or Mexican cheese blend, shredded
• Salt, pepper, olive oil
• Toppings such as: salsa, sour cream, cilantro, spicy things

1. Start by sauteing the beef over medium heat. When the pink is just gone, remove from pan and allow to drain on paper towels to remove any extra fat. Wipe any excess fat from the pan and add a swirl of olive oil, the onions and garlic, and some salt and pepper to taste.
2. When the onions are transclucent, add the beef back to the pan, along with the tomatoes, chilies, beans and spices. Stir together and allow to cook together for five or so minutes.
3. Spray a cast-iron skillet and lay the first tortilla down. Using a slotted spoon, transfer 1/2 of the filling and 1/3 of the cheese on top, spreading it evenly over the tortilla. Repeat the process until you have two layers of the meat-bean-cheese goodness, topping with the final tortilla with the remaining 1/3 of cheese.
   
4. Cover the cast-iron pan with a lid and cook over medium-low heat until the cheese is melty on a layer or two below the top tortilla. Throw it under the broiler until the top is toasty and the torte is bubbly, like below (5-7 mins).
   
5. Serve immediately with salsa, sour cream, hot sauce, jalapenos, cilantro and any other toppings you like.

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stuffed sweet potatoes with spinach and bacon

Yeah. I said it: sweet potatoes and bacon. They've officially entered each other's worlds. Yeah. This recipe manages to blend sweet and savory all in one healthy side dish. And for those who love nutmeg, it really adds a lot to this dish. I am not a huge fan of it when it is overdone, but this is the perfect amount to add an earthy, "something-in-the-background" flavor. This would be awesome with a steak or pork.

Stuffed Sweet Potatoes with Spinach and Bacon
Ingredients

• 4 sweet potatoes (about 8 ounces each)
• 4 thick slices of natural bacon or 2 ounces sliced pancetta (about 8 thin slices)
• Handful of spinach or 1 bunch broccoli rabe, tough stems trimmed, roughly chopped
• 8 ounces mushrooms, stemmed and sliced
• 2 cloves garlic, thinly sliced  
• 1/8 teaspoon red pepper flakes  
• 1/2 cup part-skim ricotta cheese  
• 2 tablespoon finely grated Parmesan cheese
• Freshly grated nutmeg
• Salt and pepper
  
  

1. Wash, dry, prick the sweet potatoes with a fork and bake the sweet potatoes for 45 minutes to an hour, or until soft. Meanwhile, cook the bacon in a large skillet over medium heat, turning once, until crisp, about four minutes. Remove from the skillet and drain on paper towels. Increase the heat to medium high; add the spinach and 1/4 teaspoon salt and pepper to the skillet and cook, stirring occasionally, about three minutes. Add the mushrooms, garlic and red pepper flakes and cook, stirring occasionally, until the vegetables are tender, about three more minutes.
2. Mix the ricotta, Parmesan, and nutmeg to taste in a small bowl. Split open the sweet potatoes lengthwise and fluff the flesh with a fork. Top each with 1/8 of the ricotta mixture, then top evenly with the spinach mixture and the remaining ricotta mixture. Chop the bacon and sprinkle evenly on top.

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chicken fajitas with avocado

If you're looking for an easy weeknight meal that packs in lots of veggies and flavor, this is it. Just make the fajita seasoning and rub it on the chicken in advance (I did it the morning of, but overnight would be even better) and let it mellow in the fridge.

Fajita Seasoning

Approximately two tablespoons equals one store-bought seasoning packet. Use this amount for one pound of chicken. Try this healthy salad recipe with the leftover seasoning!

• 1 tablespoon cornstarch
• 2 teaspoons chili powder
• 1 teaspoon salt
• 1 teaspoon paprika
• 1 teaspoon sugar
• 1 crushed chicken bouillon cube
• ½ teaspoon onion powder
• ¼ teaspoon garlic powder
• ¼ teaspoon cayenne pepper
• ¼ teaspoon cumin

 Stir together the above ingredients. To make a marinade, mix with 1/4 to 1/3 c of oil and add to a bag or shallow dish with the meats or vegetables.

 

Prepare your ingredients:

• One small onion, chopped
• One bell pepper, chopped
• 4-6 oz. mushrooms, cleaned and sliced
• Two garlic cloves, diced
• Two chicken breasts, sliced into strips
• Salt and pepper
• Fajita-sized tortillas (whole-wheat, if possible)
• Avocado, sliced
• Shredded cheese
• Sour cream
• Hot sauce, if desired

1. Mix seasoning with desired about of oil and combine with chicken. Refrigerate until ready to use.
2. Heat a pan to medium heat and add the chicken and marinade. Stir fry until just cooked and remove from pan to a paper-towel lined plate. If the pan has excessive oil in it, wipe it with a paper towel, leaving a little behind. Add the veggies to the same pan, season with salt and pepper to taste, and saute until soft. Add the chicken back to the pan.
3. Serve desired amount in tortillas with cheese, sour cream and avocado. Top with hot sauce, if desired.

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chicken and brown rice with mushrooms

This was super yummy and healthy. And it made some coworkers jealous of my leftovers for lunch. :) Make this when you have some leftover chicken and aren't sure what to do with it but want a healthy, easy meal.

I should note that I made the mistake of using regular brown rice instead of basmati brown rice. The rice took a little longer to cook and threw me off my game a little. Be sure to try it with the correct type of rice! From what I've read, the basmati rice has a more robust flavor anyways. Can't wait to try it again with basmati.

Chicken and Rice with Mushrooms

Ingredients

• 2 cups chicken broth (homemade!)
• Olive oil
• 1 pound white meat chicken, cooked and chopped into 1-inch pieces
• 1 teaspoon sweet paprika
• Salt and pepper, to taste
• 1/2 teaspoon freshly ground black pepper, divided
• 3/4 cup chopped onion
• 2-3 garlic cloves, minced
• 8 ounces sliced mushrooms
• 3/4 cup uncooked brown basmati rice
• 2 cups frozen green peas, thawed
• 1 tablespoon chopped fresh thyme (or 1/2 tbsp dried)

1. Start by bringing chicken broth to a simmer in a small sauce pan. In a larger pot, heat the olive oil over medium heat and add the onion, garlic and mushrooms. Sprinkle with paprika, salt and pepper.
2. When the vegetables are soft and translucent, add the simmering chicken broth and rice. Increase heat and bring to a boil. Turn the heat to low and top with a lid. Simmer for 35 minutes.
3. When the rice is almost tender, add the chicken, peas and thyme. Cover and cook 10 more minutes or until rice is soft. Taste and season with salt and pepper, if needed.

spinach and lentil soup with cheese and basil

The hubs has been eating a spinach-lentil soup at work for lunch quite a bit, and coming home raving about it. I happen to be a born-again lover of the lentil, and was inspired by our mutual affinity to try and make it. This soup starts with a couple of slices of bacon (always a winner in my book!) and gave me the opportunity to use some of my home-grown, dried thyme and homemade chicken broth. I was in.

The final product is a tasty and creamy, yet almost meaty, filling soup. It's also super good for you. Lentils are a low-calorie powerhouse, high in fiber, protein, B vitamins and iron. In fact, lentils are credited for helping to reduce your risk of heart disease! Pair this soup with a crusty chunk of toasted cheese-topped bread and call it a night.

Spinach and Letil Soup with Cheese and Basil

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1/4 cup chopped bacon or pancetta (about 1 ounce)
• 1 1/4 cups chopped onion
• 3/4 cup chopped celery
• 3/4 cup chopped carrot
• 1 teaspoon chopped fresh thyme
• 1 bay leaf
• 1 cup dried brown lentils
• 3 cups fat-free, lower-sodium chicken broth
• 2 cups water
• 1 (6-ounce) package fresh baby spinach
• 1/2 cup chopped fresh basil
• 1/4 cup (1 ounce) grated fresh Parmesan cheese
• 1 tablespoon fresh lemon juice
• 1/8 teaspoon freshly ground black pepper

Directions

1. Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add bacon or pancetta; cook 1 minute or until it begins to brown, stirring occasionally. Add onion and next 4 ingredients (through bay leaf); cook 8 minutes or until vegetables are tender, stirring occasionally. Add lentils, broth, and 2 cups water; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until lentils are tender and mixture is slightly thickened. Remove from heat. Discard bay leaf.
2. Place 2 cups lentil mixture in a blender. Remove the center piece of blender lid (to allow steam to escape), and secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters), and blend until smooth. Return pureed lentil mixture to pan.
3. Add baby spinach, chopped basil, Parmesan cheese, lemon juice, and black pepper; stir until spinach wilts. Serve immediately.

maple-mustard glazed chicken with sesame-roasted broccoli

I'm not a fan of an overly maple flavor in my food, which is why I think I liked this dish. The maple was just present in the background and was balanced by the tang of the mustard and vinegar. You'll have to pinch yourself as a reminder that it's good for you!

I paired this with a sesame-roasted broccoli side dish, which took as long to roast as it did to cook the chicken - 20 minutes. Not bad for a healthy dinner! This one is weeknight approved and a dinner you can feel good about eating.

Oh, and as a side note: For several months now, we have been slicing our chicken breasts in half lengthwise, only eating half per person per meal. This change came about partly because we have been eating higher quality meats, which are more expensive, and partly because we found ourselves struggling to eat a whole chicken breasts during our meals. Now, we no longer waste meat and keep our portions of it in check. Honestly, I don't think either of us miss the full serving!

Maple-Mustard Glazed Chicken

• 2 teaspoons olive oil
• 4 (6-ounce) skinless, boneless chicken breast halves*
• Salt and pepper
• 1/4 cup fat-free, lower-sodium chicken broth
• 1/4 cup maple syrup
• 2 teaspoons chopped fresh thyme (use half this amount if dried)
• 2 medium garlic cloves, thinly sliced
• 1 tablespoon cider vinegar
• 1 tablespoon stone-ground mustard

1. Preheat oven to 400°.
2. Heat a large ovenproof skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan; sauté 2 minutes on each side or until browned. Remove chicken from pan. Add broth, syrup, thyme, and garlic to pan; bring to a boil, scraping pan to loosen browned bits. Cook 2 minutes, stirring frequently. Add vinegar and mustard; cook for 1 minute, stirring constantly.

3. Return chicken to pan, and spoon mustard mixture over chicken. Bake at 400° for 10 minutes or until the chicken is done. Remove chicken from pan; let stand 5 minutes. Place pan over medium heat; cook mustard mixture 2 minutes or until liquid is syrupy, stirring frequently. Serve with chicken.

 *Note: If you choose to slice your chicken breasts in half like we do, then you may find that your chicken is practically cooked by the time it's browned in step two. If so, simply remove the chicken from the pan and tent it with foil on a plate. Skip the part where it is placed in the oven, and instead add it back to the pan when the sauce is nearly complete. It'll be perfect, I promise!

Quick Sesame-Roasted Broccoli

• 1 large head of broccoli, cut into florets
• 2 garlic cloves, minced
• Sesame oil
• Salt and pepper
• Pine nuts
• Parmesan cheese

1. Preheat oven to 400. Toss florets, garlic and a drizzle of oil together on a baking sheet. The broccoli should not look dry. Sprinkle with pine nuts. Roast for 10 minutes, stir, and continue roasting for another 10.
2. Remove from oven and finish with a light sprinkle of Parmesan. Serve.

lemony penne with chickpeas, feta and tomatoes

While this dish is yummy and super flexible, the best things about it are how healthy and easy it is. I like to eat vegetarian dishes once a week or so, but I like to find meals that don't feel like they're missing something. Chickpeas and other beans usually satisfy me and provide good protein without unhealthy fats. It's a good trade off. This is a great, simple weeknight meal that squeaks in lots of good veg and whole grain. I put everything together while I waited for the pasta to boil and then stirred it together in a pretty bowl. I was in and out of the kitchen - including doing the dishes - in less than 30 minutes. Perfect.

Lemony Pasta with Chickpeas, Feta and Tomatoes

To mix it up, try adding spinach, cooked chicken, broccoli, mushrooms or other add-ins.

• 8 ounces whole-grain penne
• 2 tablespoons olive oil
• 1/2 cup chopped shallots or onion
• 3 garlic cloves, minced
• 1 chopped red bell pepper
• 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
• 3 cups halved cherry tomatoes
• 3 ounces crumbled feta cheese
• 1 ounce Parmesan cheese 
• 1/3 cup small fresh basil leaves
• 1/2 Greek seasoning (or dried Oregano)
• Salt and pepper, to taste
• 1/2 lemon rind, grated (use up to a whole lemon to taste) 

1. Cook pasta according to package directions; drain in a colander over a bowl, reserving 1/4 cup cooking liquid.
2. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add shallots and garlic; sauté 45 seconds, stirring constantly. Stir in bell pepper and chickpeas; sauté 2 minutes, stirring occasionally. Add tomatoes; sauté 2 minutes. Stir in pasta and reserved cooking liquid; cook 1 minute or until thoroughly heated. Remove from heat. Add feta, Parmesan and remaining ingredients; toss to combine.

 Want other easy, healthy weeknight meal ideas? Try these:

• White bean chicken chili
• Minestrone
• Slow-cooked stuffed peppers
• Turkey burgers with avocado and manchego

garlic-ginger marinated chicken thighs

This super-fast recipe is a great tailgate food if you have a grill available. Start marinating the chicken in a zip-top bag the night before the game and throw the whole thing in a cooler on the way out the door. Practically instant lunch! Great with just about anything, this is a yummy and versatile marinade.

Also, for the record: the jury is still out on whether white meat is better for you than dark meat. The former has slightly less calories and fat (an ounce of boneless, skinless breast meat contains about 46 calories and one gram of fat, compared with roughly 50 calories and two grams of fat for an ounce of boneless, skinless thigh), but dark meat has more iron, zinc, riboflavin, thiamine, and B vitamins. No wonder I always reached for the drumsticks!

Garlic-Ginger Marinated Chicken Thighs

• 2 lbs bone-in chicken thighs, trimmed (or any dark-meat cut of chicken)
• 1 cup red onion, sliced
• 2 tbsp, minced garlic
• 2 tbsp, fresh chopped ginger
• 1/4 c soy sauce
• 1/4 orange juice
• Black pepper

Combine the above ingredients in a small bowl and then pour over chicken in a zip-top bag. Squish around to ensure even distribution and place in the fridge for one hour, or as long as overnight. Grill and serve!

feel-better chicken noodle soup

I have a cold. A sore throat, oh-so attractive cough and nasal congestion have left me craving a tried-and-true recipe, inspired by my mom: chicken noodle soup. But not just any soup, this one is made from scratch down to the broth and home-grown herbs. The only thing not homemade about it was the dainty orzo pasta, which is what my mom traditionally used in hers. To make this soup takes a bit of planning, but it's so, so worth it. It makes Campbell's canned soup taste like dog food.

It's all about the broth. I made the broth, which is my mom's recipe (and her mom's before that), weeks ago from the leftovers of a roasted chicken and stuck two-cup portions in the freezer. Homemade broth isn't like any bland, salty store-bought kind. Actually, it's so different, the first time I made it I thought I did something wrong. That's because homemade broth turns gelatanous when it's cooled - it actually jiggles, like Jell-o! But the minute it's heated up, it smooths out into a rich, flavorful and nutrition-packed powerhouse food.

Don't stop at making soup with the broth, though. Use it in recipes - everything from rice and risottos, to sauces and more - and keep your freezer stocked with it (each recipe makes nine to 10 cups). Once you build up a supply of it, it's easy to whip it out and use it as needed, just like I did today for the soup.

We roasted a whole chicken earlier this week on a bed of carrots, potatoes, onions, garlic and celery. A yummy meal on it's own account, it also provided a hefty amount of leftovers which came together nicely in this soup (and now I'll be tucking away extra soup in the freezer!). Here's how to make it, start to finish.

Feel-Better Chicken Noodle Soup
Broth
Make it in advance and tuck away in the freezer until you're ready to use it.

• Chicken bones, skin and meat - whatever you have
• 3 tbsp. white vinegar (this pulls the minerals from the bones)
• 4-5 tbsp salt
• Water
• Optional: leftover root vegetables

1. Add bones to a large pot and cover with water. Add the vinegar and salt. Bring to a boil and then simmer, continually adding water when it gets low, for at least eight hours. The longer the better. Some people do this for a full day!
2. When the broth has been made, strain it through fine mesh into another large pot to separate the bones, fat and skin from the liquid. Cover and place in the refrigerator until cool, which should take several hours. (I usually just leave it overnight and continue with the last step the next day.)
3. Once cooled, the fat will rise to the surface and the broth should become gelatanous. Skim the fat from the top and portion the broth into containers for later use. (You may need to warm it slightly to measure it out if it's very gelatanous.) Yield: 9-10 cups

Chicken Noodle Soup
This took ~15 minutes because the broth was already made. Perfect "sick food."

• 9-10 c chicken broth
• 4 c shredded, cooked chicken
• 2-4 c chopped garlic, onions, celery, carrots (add any raw or cooked veggies you like)
• 1 c uncooked orzo (or other pasta)
• 2 bay leaves
• 1 tsp each dried thyme and rosemary
• Optional: fresh, chopped parsley when served

1. If starting with raw veggies, saute them together in soup pot with a little olive oil, salt and pepper. When tender, add the broth and chicken, herbs and pasta.
2. Bring to a boil and reduce heat to a very low simmer until you're ready to serve.