Paleo General Tso-Inspired Chicken

When I found some ground chicken on sale for a great price at the grocery store, I just had to pick up a package... but then I found myself wondering what to make with it.  I could have made fajitas or meatballs, but I wanted something different - and I was really in the mood for broccoli.  Fajitas and broccoli just don't go together in my mind, so I had to come up with something new!

I used ingredients that are staples in my fridge & pantry - and because I was super hungry, I had to come up with something quick.  The little bit of tapioca included in the sauce thickens it up nicely, and it tastes so good.  This recipe serves two, but I must admit - I definitely went back for seconds after finishing my first dish!

Ingredients:

Sauce:

• 2 tbsp chicken stock
• 1 tbsp tamari sauce
• ½ tsp sesame oil
• ½ tbsp. apple cider vinegar
• ½ tbsp. tomato paste
• ½ tbsp. raw honey
• ½ tsp hot sauce (optional, according to preference)
• ½ tsp minced garlic
• 1 tsp tapioca flour
• Spices to taste (I used a few shakes of chili pepper, and crushed red pepper)

Chicken:

• 1 tbsp olive oil
• 250 grams ground chicken (1/2 package)

Side:

• 1 cup frozen broccoli

Method:

• Add all ingredients for the sauce to a bowl and whisk together until smooth. Set aside.

• Heat olive oil on medium high heat in a pan. Add the chicken once the oil is hot. Once the chicken is browned, add the sauce to the chicken. Cook a few minutes longer until the sauce thickens.

• Meanwhile, steam your broccoli using a steamer and a shallow pot of water.  If desired, you can add a little bit of minced garlic to the broccoli for a little bit of extra flavour.

• To serve, place the broccoli in the bottom of a dish, and spoon the chicken on top, allowing the sauce to drizzle over the broccoli.  

Note: this would also taste great with some jasmine or basmati rice, if you allow rice into your diet!

Servings: 2

The recipe doesn't take long at all to prepare - maybe 30 minutes max from ingredient gathering to final meal, so it makes it perfect for a work night.  I think it would taste great as leftovers too, however, I would probably steam the broccoli fresh the next day - microwaved/reheated broccoli doesn't always have the same flavour.

I'm pretty sure that this recipe will be added to my current rotation of weeknight dinners - how about you? Are you going to give it a shot?  Leave tips in the comments if you try it or customize it for yourself!

Primal Cheesy Chicken Roll-Ups

There's a recipe going around the paleo/primal boards on pinterest that looks delicious - but until you click on it, there's no indication that it's actually not paleo.  It calls for both breadcrumbs and flour.  And while it does look delicious - the description that is attached to it on pinterest is completely wrong.  I've taken it upon myself to create a recipe based on the description that is running rampant.  

Cheesy Chicken Roll Ups (aka Chicken Kiev wannabe)

Ingredients:
- 5 chicken breasts (butterfly cut, if possible)
- 1 small white onion
- 1 tbsp parsley
- 1tbsp garlic
- salt & pepper
- mozzarella (about 85 grams)
- butter

Method:
preheat oven to 400

Saute 1 small onion (about 125g) in butter until soft.
Remove from heat, add parsley (fresh, if you have it available - I used dry) and garlic (either 1 clove, minced, or 1 tbsp powder).

If using whole chicken breast, pound with a meat mallet until flat.  If using butterflied chicken breast skip to next step.

Place some butter in your baking dish, and melt in the preheated oven.
In the meantime, sprinkle salt and pepper on your flattened chicken, then spread some of the onion mixture on top.  Place a small rectangle of mozzarella (about 2" by 0.5" sticks) in the centre of the chicken, roll it up and secure with a toothpick.  Repeat for all rolls.

Using the same pan that you used to saute the onion, add a little bit more butter, and brown each roll lightly.  (I prefer to work with one chicken roll at a time, however this is more time consuming - if you're more talented than me, work with more than one at a time).  Continue until the outside of the chicken is brown - the inside will still be pink.  This infuses some of the flavour into the chicken and gives it a nice colour.
(NB: the chicken is still raw at this point - do not consume!!)

Place the browned chicken into your oven-safe dish that already has butter at the bottom.  Cook in a 400 degree oven for 15-20 min or until chicken is no longer pink and heated to 190 degrees.  Do not overcook or chicken will become dry.

Serve with your choice of veggie side-dish (I had snap peas, sauteed in more butter and garlic!)

Leave me a note if you decide to try this - let me know how it turns out for you!

Primal Honey-Chipotle BBQ Chicken

I found the base for this recipe on Pinterest, and thought it would be easy to adapt this to a primal-friendly recipe using ingredients that I had on hand in my kitchen... and I was right! This is possibly one of my favourite recipes I have come up with to date - I highly recommend this one!  Without further ado - the Honey-Chipotle BBQ Chicken.

Ingredients

• 1/2 cup water
• 1 teaspoon ground cumin
• 4 garlic cloves, thinly sliced
• 2 chicken breasts
• 1 tablespoon ground chipotle
• 1 tablespoon olive oil
• 1 tablespoon minced garlic
• 1 teaspoon ground cumin
• 1/2 cup tomato puree
• 1 teaspoon tapioca (or more, if necessary)
• 1/4 cup apple cider vinegar
• 3 tablespoons honey
• 1 tablespoon tamari
• 1 slice bacon, cooked
• 1 avocado
• 2 ounces cheddar cheese, shredded

Preparation

Combine water, 1 teaspoon cumin, 4 sliced garlic cloves, and chicken in a large saucepan. Cover and bring to a boil over medium-high heat. Reduce heat to medium-low; cook 10 minutes or until chicken is done.  (Keep an eye on the chicken - I left mine alone, and ended up with a burnt saucepan... thankfully the chicken was fine though!) Drain, and place chicken on a cutting board. Cut chicken across grain into thin slices; keep warm.

While chicken is cooking, begin preparing sauce.  Heat oil in a large nonstick skillet over medium-high heat. Add 1 tablespoon minced garlic; sauté 3 minutes or until just beginning to brown. Add 1 teaspoon cumin; sauté 1 minute. Stir in tomato puree; cook 4 minutes or until mixture thickens to a pastelike consistency, stirring constantly.  Add the chipotle seasoning and stir.  If your sauce does not thicken, add in tapioca, 1 teaspoon at a time, as necessary.  Stir in vinegar, honey, and Tamari. Add sliced chicken to sauce; simmer for 3 minutes or until thoroughly heated.

Preheat broiler.

Add your chicken & sauce in a single layer to an ovenproof dish.  Spread your shredded cheddar cheese on top of the chicken.  Dice bacon & spread it on top of the cheddar.  Place the dish under the broiler until the cheese melts (about 2 minutes).

Slice your avocado onto your plate.  Spoon the chicken on top of the avocado.  Add extra cheese if desired, and serve hot!

Serves: 2

 

Primal Yumminess (Yogurt Chicken Recipe inside)

It took me a while to get back in the swing of things after returning from a lovely vacation with my fiance... but finally, last night, the cooking bug bit me!  I started with a flavourful Yogurt Chicken for dinner, then made some Cinnamon Bun Muffins for breakfast, and this morning, whipped up a quick honey mustard dressing for my lunch-time salad.

 Yogurt Chicken


(Note: I cook only for myself these days, so adjust your measurements as necessary for more people.  This was enough for a substantial amount for dinner, plus a little bit to go into my salad for lunch)

Ingredients:
4 tbsp Greek Yogurt
2 tsp lemon juice
1/2 tsp turmeric
1/2 tsp cumin
1/4 tsp chilli powder
Sea Salt to taste
1 chicken breast

Method:

• Clean/trim chicken and cut into bite-sized pieces and place in a small bowl/dish.
• Add all the ingredients (except for chicken) to a small bowl and mix well.  The sauce will take on a lovely yellow colour, thanks to the turmeric! Yum!
• Set aside half of the sauce.  Add the rest to the bowl with the chicken.  Coat well, and let the chicken marinate for at least 10 minutes (but closer to an hour if you're not starving!)
• Cook in a non stick pan (you may use your favourite cooking oil) until chicken is no longer pink.
• Serve with a side of veggies, and spoon your reserved sauce on top!

Other yummy goodness, in brief:

I tried these yummy Grainfree Cinnamon Bun Muffins via Joyful Abode / Elana's Pantry. I followed the Joyful Abode recipe to the tee and it was PERFECT.  I love the changes that she made to Elana's recipe, because all the ingredients (except cream cheese) were things I normally keep in the house.
I know cream cheese isn't really primal... but I've been having a major sugar craving lately, so this was way better than what I could have indulged in!



The muffins (though with the frosting, maybe they're more like cupcakes) were tender and perfectly delicious.  I had tried out a few different primal cinnamon bun subs, and none of them even came close.  This recipe was quick, easy, and delicious.  It will be a staple in my primal treat file, for sure!

And, the leftover frosting makes perfect dipping sauce for strawberries! Yumm!


This morning, I tried my hand at a quick honey mustard dressing, which was surprisingly quick and easy.  I blended up all the ingredients in my magic bullet in about 5 minutes, and now have a tasty dressing to look forward to for lunch!
There's plenty of leftovers for future salads, so I'll have to see how long it keeps in the fridge, and maybe adjust the recipe size to make a little less for future batches.

What have you been cooking lately?

Primal Broccoli-Chicken-Cheddar Casserole

I get home from work around 6:30pm.  I have a quick skype session with my lovely fiance... and then I realize that I'm starving.  Sometimes that ends with me continuing to skype, and forgetting about dinner (not a good idea - I usually get grumpy), sometimes, it's whatever leftovers I have in the house... but other nights, like Tuesday night, inspiration strikes.

One of my favourite non-primal go-to meals was Campbell's Chicken Broccoli Divan casserole - but these days, something like that is strictly OFF the menu (I don't even keep canned soup in the house anymore!).  I wanted to make something similar, but using ingredients that were nutrient-rich and REAL.  

I based the primal version of this recipe off of This post at JoyfulAbode.com.  It was a great starting point, but I found that recipe difficult to follow because of the lack of measurements, plus there were a few ingredients that I did not want to include in my version, and she used what seemed like a million pots and pans.

So here it is - my Primal Broccoli-Chicken-Cheddar Casserole!

Serves 2 (Or one for dinner + leftovers for lunch tomorrow!)

Ingredients:

1 chicken breast (cubed)

2 heads of broccoli, chopped into florets

1/4 cup red onion

approx 3 tbsp butter

approx 2 tbsp arrowroot

1/4 cup chicken stock

2 tbsp kefir

1 tbsp Greek yogurt

1/4 - 1/2 cup cheddar cheese (shredded)

garlic powder

onion flakes

chilli powder

honey dijon mustard

salt & pepper

1. Preheat oven to 350, and then start by cooking your main ingredients.  I steamed my broccoli in one pot, and then sauteed my onions (with about 1tbsp olive oil) in a frying pan.  When the onions were softened, I added my cubed chicken and cooked it through completely.

2. Drain the broccoli and add to a large bowl.  Set aside.  Remove the steamer, empty the water and give the pot a quick rinse/wash.  Use this pot to create your sauce.  Start by melting the butter.  Once melted add your arrowroot (because there were no measurements on the initial recipe, I started with about 1.5 tbsp arrowroot, and then added more to thicken it up a bit more.  Keep an eye on it, and adjust to suit.  Add the chicken stock.  Adjust the heat to low, and begin adding your kefir & yogurt slowly.  Whisk constantly.  Add in your cheese & continue to stir (if desired, reserve some of your cheese for topping later).  Cook until the sauce is thick & creamy.  

3.  Add your chicken to the broccoli in the large bowl.  Sprinkle with your spices (I did equal shakes of each - probably about 1.5 tsp), squeeze in your honey dijon mustard (adjust based on how much you like mustard!), and add a few shakes of salt & pepper.  Add your cream sauce to the bowl & mix together well.

4. Place the mixture in an oven-safe baking dish (I used a 9-inch foil pan).  Top with shredded cheese (bacon would probably also taste good here - but I was too lazy to fry some up just for this dish).  Bake for about 15-20 minutes until cheese is melted & the chicken & broccoli are warmed... Serve & Enjoy!

I can definitely say that I will be making this one again!! This was pretty quick - about an hour from start to finish, AND, I was able to clean my kitchen & do my dishes while I was waiting for it to be done baking.  Perfect for an after-work dinner!

Primal Honey Garlic Chicken Wings

Tom and I have been sticking to a primal diet for the last four weeks, and have been feeling absolutely great! My favourite part about it is that I haven't really had to limit most of my favourite foods, because there's a way to make everything primal - sometimes it just takes a little bit of extra thought.

If you're new to the primal lifestyle, first check out Mark's Daily Apple.com for the basics, and also have a look at my Pinterest board to see some of the awesome things you can make.

And now, without further ado,  here is our recipe for Primal Honey Garlic Chicken Wings.

Ingredients:

• 2 lbs chicken wings 
• 1/2 cup honey
• 1 1/2 tbsp minced garlic
• 1/2 tbsp lemon juice
• 1 tbsp apple cider vinegar
• 1 tsp arrowroot powder
• 1/2 tsp tapioca powder (optional)
• touch of maple syrup (optional)

Method:

1. Broil wings until cooked - cook on one side until golden brown, then flip. (About 30 minutes total - oven times vary, please ensure they are fully cooked before proceeding.)

2. Combine honey, garlic, lemon juice, vinegar, arrowroot powder & maple syrup in a bowl.

3. Add sauce mixture to a sauce pan, and cook over medium low heat, until it begins to thicken.  If it does not thicken, you may add the tapioca powder, and it should thicken pretty instantly.

4. When the sauce is thick, remove from heat.  Add the chicken wings to a glass bowl, and pour the sauce over top.  Toss with metal tongs and serve!

Chilli con pollo

Last night we made this recipe from a low-fat cookbook we own.  I altered it slightly, and it was almost perfect.  The only other change I would make is to add about a teaspoon of salt next time.

Chilli con pollo
Serves 4

Ingredients:

• 1 tbsp olive oil
• about 1/4 of a red onion
• 500 grams minced chicken
• spices to taste (I used chilli powder, chipotle pepper, cumin and garlic powder)
• 2 cups chopped tomato (tin or other preserves)
• 2 tbsp tomato paste
• 1/4 cup water
• 1 tsp soft brown sugar
• 1 tin kidney beans
• 1/2 chopped red peppers

Serve with:

• light sour cream
• light marble cheese
• garlic bread or tortilla chips

Method:

1. Heat the oil in a large sauce pan.  Add the onion and sauté for about 3 minutes or until soft.  Increase heat & add chicken.  Cook for about 6-8 minutes or until the chicken is browned - break up any lumps with a wooden spoon.

2. Add the spices and cook for 1 minute.   Add the tomato, tomato paste and water, and stir well.

3. Bring to a boil, then reduce heat and simmer for 20 minutes.  Add the brown sugar, kidney beans & red peppers and cook for another 10 minutes, stirring occasionally.

Spoon into bowls & top with cheese and sour cream.  Serve with garlic bread or tortilla chips.

Bon apetit! 

Tandoori Chicken, Basmati Rice + Cucumber Raita

So, my boyfriend and I have started making a meal plan on the weekend, to decide what to eat for the rest of the week. It's been awesome because we get a lot of variety, and we have lots of fun cooking together too.  Last week, we made this awesome recipe, that my friend Kat asked me for... so I thought I'd share it with the crowd.



Tandoori Chicken

• 1/2 cup Greek style low-fat plain yogurt
• 2 tbsp tandoori paste
• 2 garlic cloves, crushed
• 2 tbsp lime juice
• 1.5 tsp garam masala
• 1 tsp coriander seed
• 2 chicken breasts

1. Combine the yogurt, tandoori paste, garlic, lime juice, garam masala and coriander seed in a bowl & mix well.

2. Add the chicken, coat well, cover & refrigerate for at least an hour.

3. Preheat a bbq grill plate or flat plate and lightly brush with oil (I actually used my George Foreman grill).  Cook the chicken, in batches if necessary, for 10-15 minutes on medium heat, turning once & basting with the remaining marinade until golden and cooked through.

Basmati Rice

• 1 cup basmati rice
• 1 3/4 cups water
• 1 teaspoon salt
• 2 teaspoons butter
  

1. Bring water, salt & butter to a boil.

2. Stir in rice with a fork.

3. Bring back to a boil, then cut heat to simmer, to prevent "boiling over". (Do not be tempted to remove lid -- this can cause gummy rice.).

4. Cover and cook for 20 minutes.

 Cucumber Raita

• 1 medium cucumber
• 1 teaspoon cumin seeds
• 2 cups plain, whole-milk yogurt
• 1 clove garlic, peeled and minced
• cayenne or paprika to garnish

1. Peel cucumber. Cut lengthwise into 1/4-inch strips, then into thin slices crosswise. Blot off moisture with paper towels.

2. In a bowl, stir yogurt until it is smooth. Mix it with the cumin, garlic and cayenne.

3. Combine mixture with cucumber slivers, sprinkle with cayenne or paprika, and chill before serving.

 

Pierogi Chicken Dinner + Vanilla Cupcakes

Here's a little something I whipped up for dinner on the weekend, while I had a major carb craving going on.

Pierogi Chicken Dinner




Serves: 2


Ingredients:

• 8 frozen pierogi
• 1 chicken breast
• 1 tbsp butter or margarine
• 1/4 cup red onion
• 2 tbsp honey mustard
• salt & pepper to taste
• 1/4 cup marble cheese

Method:

1. Cook pierogies according to package directions. (I boiled and drained mine, but there were other options on the packaging)
2. Meanwhile, in a nonstick skillet, saute chicken and onion in butter until juices run clear; remove and keep warm.
3. Add the pierogi to the skillet to brown them lightly.
4. Return chicken mixture to the pan.
5. Stir in honey mustard, salt and pepper.
6. Sprinkle with cheese, stir lightly & remove from heat.
7. Let stand for 5 minutes or until cheese is melted.

Source: adapted from this recipe.

By the way, remember when I linked up those One Bowl Cupcakes for 2?  I finally tested the recipe last night.

So incredibly delicious.  I made them straight up, with some cream cheese icing.  Next time, I might try mixing in chocolate chips or something!  So many different options with these cupcakes!

BBQ Chicken Flatbread Pizza

Need an idea for "dinner for one" that is quick and delicious?  Look no further than this delicious BBQ Chicken Flatbread Pizza.  You can easily make this with leftovers, but I had some extra time and made everything fresh.

Ingredients:

• 1 chicken breast (you may have leftovers, depending on how big it is)
• 2 tbsp bbq sauce + some extra for on top of the flatbread
• 1 tsp minced garlic
• salt & pepper to taste
• chopped vegetables (I had green peppers & red onions, so I used those...)
• 1/4 cup (approx) mozzarella, shredded.
• naan bread 

Method:
1. Clean chicken & slice into small strips.  Mix up your marinade as follows: 2 tbsp bbq sauce, 1 tsp minced garlic, salt & pepper.  Add to your chicken, and let it sit for at least half an hour, covered.  While the chicken is cooking, preheat your oven to 400, and add your naan to a foil lined baking sheet, just to crisp it up for a few minutes.

2. Cook your chicken thoroughly, with all the sauce, then add the chopped vegetables to the frying pan.  Cook until the onion is slightly translucent and peppers are still crispy.

3. Take your naan out.  Spread BBQ sauce over the bottom, then add your chicken & vegetables.  Top with mozzarella - and bake just until the mozzarella is melted.


Eat and enjoy!!

Lettuce Wraps

I have made these lettuce wraps numerous times.. and the few times I did, everyone asked me for the recipe! Can be an appetizer or a full meal depending on how many people you need to feed ;)

Super easy. Super tasty. Super healthy!

Ingredients:

Sauce
3/4 cup hoisin sauce
1 1/2 tsp. rice vinegar
1 Tbsp. liquid honey
2 Tbsp. water

1 Tbsp. fresh lime juice

2 tsp. sesame oil

1 large garlic clove, minced

1 tsp. freshly grated ginger

Wraps

2 boneless chicken breasts

1/3 cup grated carrot

2 green onions, diagonally sliced

1 cup dry steam-fried noodles (fine, crunchy cooked noodles)
1/2 cup unsalted peanuts, chopped
1 head iceberg lettuce, separated into whole leaves, core removed

Instructions:

In a small saucepan, over medium-low heat, blend sauce ingredients. Set aside to cool. Poach chicken in a small amount of water until no longer pink. Cool. Cut each breast in half horizontally and then dice to about 1/4". In medium bowl, toss chicken, carrots and onion with enough sauce to coat. Let stand for 15 minutes. Add noodles and peanuts, gently toss with more sauce to coat.

To serve: Set out lettuce and chicken mixture. Let guests wrap their own. Serve extra sauce on the side.

Guest Post: Elegant Chicken Cutlets in Orange Rum

 I have a guest post today from "the other side" :)

This recipe comes to us from my friend Erika, who is also known as "mom" to a spunky 6-year-old.  She shares a chicken recipe that sounds absolutely amazing, perhaps for an extra special evening.

Thanks Erika!

Elegant Chicken Cutlets in Orange Rum

1/4 c flour
salt and pepper
4 boneless, skinless chicken breasts
2 tbsp butter
1/4 c amber rum
1 clove garlic, minced
3/4 c orange juice
1 1/2 tsp grated orange peel (optional)
1/4 c whipping cream
2 tbsp parsley
orange slices to garnish

Place flour on plate. Season with salt and pepper. Slice chicken breast in half horizontally. Coat in flour mixture. In skillet, melt butter over medium heat. Add Chicken for about two minutes each side until lightly brown. Transfer to clean plate. Add rum, garlic and cook until rum is reduced to a glaze. Stir in orange peel and juice and whip cream. Bring to boil. Return chicken and cook until done. Serve with parley and orange slices as garnish.

You can make this with low fat whipped cream but it is not as tasty.

Lemon Pepper Pasta & Chicken in Cream Sauce

In large skillet over medium heat, melt butter; add chicken, onion and carrot. Cook 5 minutes or until chicken is thoroughly cooked, stirring occasionally. Stir in cream and salt; heat just to boiling. Reduce heat and simmer until thickened, about 3 minutes. Meanwhile, cook pasta according to package directions; drain. Toss hot pasta and sauce; serve immediately. 7 servings (1 cup each).

Ingredients:

2 tablespoons butter or margarine
3/4 lb. boneless, skinless chicken breasts, cut into thin strips and seasoned with salt
2/3 cup sliced green onion, tops only
1/2 cup finely chopped carrot
1 cup heavy cream
1/4 teaspoon salt
1 pkg. (12 oz.) Lemon Pepper RONZONI LEMON PEPPER ANGEL HAIR, uncooked