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Yogurt and Roasted Red Pepper Chicken

As I continue to take Mama D’s Kitchen to a lighter and healthier place, I’m exploring different ways of infusing flavor and love. This chicken dish uses Greek yogurt and coriander seeds to create flavor without fat. It is  complimented by vegetables enhanced by roasting. Those would be garlic and red peppers. The marinade is tart yet sweet as the peppers and yogurt combine.The subtle flavor of the roasted garlic and the aromatic toasted coriander add interesting tones. DIGITAL CAMERAVirtually fat free, but heavy on the flavor this can fit into almost any diet or food plan.

DIGITAL CAMERAIt is complimented with roasted vegetables. I used broccoli, carrots, red pepper and onion because that’s what I had. Any vegetables you have on hand will work. Figure one to one and a half cups of vegetables per person. Toss the vegetables with a bit of olive oil and season with salt and pepper or any herb/spice blend that you like. Roast for 15 – 20 minutes at 375 degrees. You want the vegetables to have a little crunch and vibrant color.

All this needs is some kind of grain. Couscous, quinoa, rice or orzo would be great. I opted for a combination of all those things. I got this mixture from World Market, but may grocery stores are starting to carry more than “rice-a-roni”.DIGITAL CAMERAYou can double or triple the chicken recipe as needed. The marinade will easily cover 4 – 6 breasts. If you are only doing a couple, save the rest of the marinade. Put it in a bowl, surround it with raw veggies and call it a dip.

 

Yogurt and Roasted Red Pepper Chicken
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Yogurt and Roasted Red Pepper Chicken
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Ingredients
Servings:
Instructions
  1. Pat chicken breasts dry and place in a zip top bag.
  2. Put yogurt, roasted peppers, garlic,coriander seeds, and parsley in the bowl of a processor. Process until smooth.
  3. Measure 1/2 cup of the mixture and pour it into the bag with the chicken. Marinate for at least 4 hours or as long as overnight. Reserve the rest of the yogurt mixture for basting. It also makes a great veggie dip.
  4. Preheat broiler. Spray broiler tray with non-stick cooking spray. Remove the chicken breast from the marinade and lay on the broiler tray. Top with a little more of the yogurt mixture, Broil 10 minutes. Turn chicken over and top with a little more of the yogurt. Broil 10 minutes more or until cooked through.
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Simple and Delicious Artichokes

Simple and Delicious Artichokes
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This recipe is the essence of artichoke. These are wonderful warm or at room temperature.
Simple and Delicious Artichokes
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This recipe is the essence of artichoke. These are wonderful warm or at room temperature.
Ingredients
Servings:
Instructions
  1. Cut stems off artichokes even with the bottom. Slice 1/2 -3/4 inch off the top of the artichoke. Snip sharp ends off the leaves. Wash well and drain.
  2. Place the prepared artichokes top side down in a microwave safe shallow pan. Add enough water to come up about 1/2 inch on the artichokes.
  3. Squeeze the lemon half over the artichoke bottoms then place it in the center of the artichokes. Drizzle with the olive oil. Cover it all with plastic wrap
  4. Microwave on high for 15 minutes. Without removing the plastic, press on the bottom of the artichokes. They should yield easily to your touch. If they don't microwave another 3 - 5 minutes.
  5. Remove from microwave and carefully remove the plastic wrap. Allow to cool for at least 5 minutes. Place upright in individual bowls. Serve with your favorite dipping sauce.
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Spinach and Artichoke Soup with Chicken Sausage

Spinach and Artichoke Soup with Chicken Sausage
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Servings
4
Servings
4
Spinach and Artichoke Soup with Chicken Sausage
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Servings
4
Servings
4
Ingredients
Stock Base
Soup
Servings:
Instructions
  1. For the Stock: Heat the olive oil in a large soup pot over medium heat. Add the leeks and garlic and cook stirring frequently for 5 minutes or so. Add the stock to the pan and raise heat to high. Bring to a boil, reduce the heat to simmer, Cover and cook 15 minutes. Remove from heat and allow to cool for a few minutes. Using an immersion blender puree until smooth. Add the Italian herb blend stir and set aside.
  2. While the stock cooks, prepare the soup ingredients. Heat the olive oil in a medium fry pan. add the chicken in a single layer and cook 2 minutes or until lightly browned on one side. Turn and brown other side. Remove the sausage from the pan and set aside.
  3. Add the onions and red pepper to the drippings in the pan. Cook about 5 minutes until the vegetables begin to soften. Add the garlic and spinach to the pan and cook another 3 minutes or so. Remove from heat and set aside.
  4. To Broil the Artichoke Heats: Pre-heat broiler.Spray a rimmed baking sheet with the non-stick spray. Lay the artichoke hearts on the tray making sure they are not touching. Spray lightly with the cooking spray and sprinkle with the Italian herb blend. Broil for 5 minutes. Turn the artichokes spray the other side lightly and sprinkle with a little more herb blend and broil another 5 minutes. Remove from broiler and allow to cool. Slice in half length-wise. Set Aside.
  5. Once all of the ingredients are prepared, return the pan of stock to the heat. Bring stock back up to temperature and add the onion spinach mixture, the sausage, and the artichoke hearts. simmer everything for 10-15 minutes to allow flavors to blend.
  6. Serve with shaved Parmesan or Romano cheese.
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Southwestern Quinoa Salad

Southwestern Quinoa Salad
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The nutrition of quinoa and the flavors of the southwest come together in a healthy and flavorful meatless main dish salad. It's also great as a side dish.
Servings
4
Servings
4
Southwestern Quinoa Salad
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The nutrition of quinoa and the flavors of the southwest come together in a healthy and flavorful meatless main dish salad. It's also great as a side dish.
Servings
4
Servings
4
Ingredients
Dressing
Servings:
Instructions
  1. To roast Poblanos: Place poblanos under the broiler for 10 minutes or so, turning as the skin blisters. It should be blistered on all sides. Remove the peppers to a shallow bowl and cover with plastic wrap. Allow to sit for 5-8 minutes. At this point the skin should come off easily. Remove the stem and seeds and chop.
  2. Put the quinoa, bell peppers, poblano, onion, corn and black beans in a large mixing bowl. Toss to combine.
  3. Add the avocado and cilantro to the bowl and toss gently to combine.
  4. Pour the canola oil into a small fry pan. Add the garlic and the cumin seeds and heat over low heat until the garlic stats to sizzle. Remove from heat (do not let the garlic brown) and set aside to cool before adding to the dressing jar.
  5. Combine all of the dressing ingredients in a jar with a lid. Cover tightly and shake until ingredients emulsify.
  6. Pour the dressing over the ingredients in the bowl and toss gently to combine.
  7. Cover the salad and chill for several hours. Remove from refrigerator 15 minutes before serving. This serves 4 as a main dish and 6 or more as a side dish.
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Italian Quinoa Salad

Italian Quinoa Salad
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This protein rich, meatless salad can be a one dish meal for four or a side dish for 6.
Servings
4
Servings
4
Italian Quinoa Salad
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This protein rich, meatless salad can be a one dish meal for four or a side dish for 6.
Servings
4
Servings
4
Ingredients
Salad
Dressing
Servings:
Instructions
  1. Heat the 1 tablespoon of olive oil in a medium skillet. Add the onion and cook for 3 minutes. Add the Cubanelle and mushrooms. cook another 3 minutes. Add the garlic and cook 2 minutes more. Remove from heat and allow to cool.
  2. Put the cooked quinoa in a large mixing bowl. Add the roasted peppers, artichoke hearts, sun-dried tomatoes and olives and toss to combine.
  3. Add the cooled onion mixture to the bowl and toss once again.
  4. In a small jar with a lid add all of the dressing ingredients (except salt and pepper). Close tightly and shake until the ingredients are emulsified.
  5. Pour the dressing over the quinoa and vegetables and toss to coat. Cover and refrigerate for several hours. Remove from refrigerator 15 minutes before serving. Taste and add salt and pepper as needed.
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