Archive for January 19, 2013

soy sauce baked chicken salad

soy sauce board

Ok, now one of my favorite types of chicken is stewed chicken- called ‘stew chicken‘ here in Trinidad & Tobago.  Now, the thing with stew chicken is that it’s quite rich and sweet- that’s probably why it tastes so good!  It’s old-fashioned food, it’s comfort food, it’s food that goes well with almost everything.  Some West Indians eat it with roti, others choose rice and some even eat it with pasta-perhaps I remember this being eaten more when I was a student?  The point is, it’s good.  But, as with all good food there’s a trade off.  This is no exception.  Stew chicken or beef or pork or shrimp, any kind of stew is made with oil and sugar and some people make it with coconut milk.  Sure, you can make it with smaller amounts of these  ingredients, but it somehow just doesn’t taste the same; the way mama used to make it.  So I’ve come up with a way to almost fool myself into believing I’m eating stew chicken.  It’s not stew chicken; there’s no comparison; but I have to do something that’s healthier while still giving me that caramelized goodness of stew chicken done right.

So, this is my take.

about

Recipe

This salad is simple and mild yet refreshing. The citrus of your choice adds a dash of sweetness to the meat without adding the extra calories of a traditional dressing.  The crisp carrots and lettuce leaves add texture to an already flavorful meal.  I prefer to stay away from local Trini lettuce for this recipe simple because it tends to have a slightly bitter after-taste, hence I chose Romaine for my salad. The citrus I chose for my dressing was tangelo- an hybrid between an orange and and a grapefruit, it was sweet and delicious and gave the salad a crisp, clean taste. Choose premium dark soy sauce since the flavor is a bit muted compared to regular soy sauce.

Ingredients        

1/4 whole chicken- or piece(s) that you prefer
1 Tbsp premium dark soy sauce
1 sprig of French thyme
2 garlic cloves
1-2 pimento peppers-I prefer the red ones
2 Tbsp chopped chives
1/2 Tbsp extra virgin olive oil
1 small carrot
2 cups Romaine lettuce/Boston/Local Trini lettuce
Juice of 1/2- 1 whole fresh orange/portugal/grapefruit
Salt and black pepper to taste
Method

Preheat oven at 350F. Slice or grate garlic cloves thinly or on the smallest side of the grater.  Season chicken pieces with soy sauce*. Remove the leaves of the thyme sprigs and slice the pimento peppers.  Add 1 Tbsp (reserve 1 Tbsp for garnish)chopped chives, pimentos, thyme and garlic to soy sauce chicken. In a thick bottomed sauté pan heat olive oil over high heat. Add seasoned chicken. Let the chicken brown for about 2 minutes on each side, just until golden brown.  Off heat, remove pan and place in oven at 3o0F for about 20 minutes or until cooked.

Salad Assembly

Chop 2 cups of lettuce leaves. Thinly slice carrot into 1/4 inch thick sticks. Arrange in a salad bowl. Squeeze 1/2 citrus of your choice over salad components. Add salt and black pepper if desired.  Place cooked chicken on top of salad and garnish with chopped chives. Serve hot or at room temperature.

Serving size- 1 person.

Suggestions– Can be served with stir fried vegetables, mashed potatoes, roasted potatoes or mixed rice and a small green salad.

*This step can be done from the day before and stored overnight in the refrigerator for stronger flavor.

chicken close

soy sauce chicken salad


soy sauce baked chicken salad

soy sauce board

Ok, now one of my favorite types of chicken is stewed chicken- called ‘stew chicken‘ here in Trinidad & Tobago.  Now, the thing with stew chicken is that it’s quite rich and sweet- that’s probably why it tastes so good!  It’s old-fashioned food, it’s comfort food, it’s food that goes well with almost everything.  Some West Indians eat it with roti, others choose rice and some even eat it with pasta-perhaps I remember this being eaten more when I was a student?  The point is, it’s good.  But, as with all good food there’s a trade off.  This is no exception.  Stew chicken or beef or pork or shrimp, any kind of stew is made with oil and sugar and some people make it with coconut milk.  Sure, you can make it with smaller amounts of these  ingredients, but it somehow just doesn’t taste the same; the way mama used to make it.  So I’ve come up with a way to almost fool myself into believing I’m eating stew chicken.  It’s not stew chicken; there’s no comparison; but I have to do something that’s healthier while still giving me that caramelized goodness of stew chicken done right.

So, this is my take.

about

Recipe

This salad is simple and mild yet refreshing. The citrus of your choice adds a dash of sweetness to the meat without adding the extra calories of a traditional dressing.  The crisp carrots and lettuce leaves add texture to an already flavorful meal.  I prefer to stay away from local Trini lettuce for this recipe simple because it tends to have a slightly bitter after-taste, hence I chose Romaine for my salad. The citrus I chose for my dressing was tangelo- an hybrid between an orange and and a grapefruit, it was sweet and delicious and gave the salad a crisp, clean taste. Choose premium dark soy sauce since the flavor is a bit muted compared to regular soy sauce.

Ingredients        

1/4 whole chicken- or piece(s) that you prefer
1 Tbsp premium dark soy sauce
1 sprig of French thyme
2 garlic cloves
1-2 pimento peppers-I prefer the red ones
2 Tbsp chopped chives
1/2 Tbsp extra virgin olive oil
1 small carrot
2 cups Romaine lettuce/Boston/Local Trini lettuce
Juice of 1/2- 1 whole fresh orange/portugal/grapefruit
Salt and black pepper to taste
Method

Preheat oven at 350F. Slice or grate garlic cloves thinly or on the smallest side of the grater.  Season chicken pieces with soy sauce*. Remove the leaves of the thyme sprigs and slice the pimento peppers.  Add 1 Tbsp (reserve 1 Tbsp for garnish)chopped chives, pimentos, thyme and garlic to soy sauce chicken. In a thick bottomed sauté pan heat olive oil over high heat. Add seasoned chicken. Let the chicken brown for about 2 minutes on each side, just until golden brown.  Off heat, remove pan and place in oven at 3o0F for about 20 minutes or until cooked.

Salad Assembly

Chop 2 cups of lettuce leaves. Thinly slice carrot into 1/4 inch thick sticks. Arrange in a salad bowl. Squeeze 1/2 citrus of your choice over salad components. Add salt and black pepper if desired.  Place cooked chicken on top of salad and garnish with chopped chives. Serve hot or at room temperature.

Serving size- 1 person.

Suggestions– Can be served with stir fried vegetables, mashed potatoes, roasted potatoes or mixed rice and a small green salad.

*This step can be done from the day before and stored overnight in the refrigerator for stronger flavor.

chicken close

soy sauce chicken salad


pineapple yogurt breakfast

This morning I awoke to beautiful sunshine-a surprising contrast to the rainy weather we’ve had here in Trinidad for the last few weeks!
I decided to celebrate the beautiful crisp morning with a delicious, refreshing breakfast.  I make this often since it’s exceptionally simple and is really more of a ‘throw together’ than a recipe!

organic pineapple

You can use any fruits you like once they are sweet.  I’ve tried bananas, berries, paw paw, mangoes, apples, pears and grapes- I’d have to say banana is my least favorite. The texture just doesn’t blend well with the plain yogurt and other ingredients.

Pineapple

Recipe

1/2 cup of fresh sliced/chopped/diced pineapples
6-8oz fat free plain Greek yogurt
1 tbsp sliced/slivered almonds
2 tbsp old-fashioned rolled oats

Method

Throw them all together in a bowl, mix and enjoy!

Optional variations
raisins, ground flax seeds, raw chia seeds, honey, agave nectar, maple syrup- all of these can add sweetness and fibre to the breakfast. I don’t use sweeteners, I just make sure my fruits are really sweet and juicy!

Serving- 1 person

pine3


pineapple yogurt breakfast

This morning I awoke to beautiful sunshine-a surprising contrast to the rainy weather we’ve had here in Trinidad for the last few weeks!
I decided to celebrate the beautiful crisp morning with a delicious, refreshing breakfast.  I make this often since it’s exceptionally simple and is really more of a ‘throw together’ than a recipe!

organic pineapple

You can use any fruits you like once they are sweet.  I’ve tried bananas, berries, paw paw, mangoes, apples, pears and grapes- I’d have to say banana is my least favorite. The texture just doesn’t blend well with the plain yogurt and other ingredients.

Pineapple

Recipe

1/2 cup of fresh sliced/chopped/diced pineapples
6-8oz fat free plain Greek yogurt
1 tbsp sliced/slivered almonds
2 tbsp old-fashioned rolled oats

Method

Throw them all together in a bowl, mix and enjoy!

Optional variations
raisins, ground flax seeds, raw chia seeds, honey, agave nectar, maple syrup- all of these can add sweetness and fibre to the breakfast. I don’t use sweeteners, I just make sure my fruits are really sweet and juicy!

Serving- 1 person

pine3