Thursday, February 23, 2012

Clean Main Dish Options

A crockpot can seriously save you time and give you an opportunity to be able to fit a healthy meal into your day without having to spend a lot of time cooking.  We very much recommend investing in one!  Even a cheaper crockpot will do the trick.  However, crockpot recipes may also be done in a dutch oven or stock pot on the stove.

Thai Coconut Chicken Stew

1 - 14 oz can light coconut milk
1 - 14 oz can organic fire roasted crushed or diced tomatoes
1 - can bamboo shoot strips
1 - bell pepper, diced
1/2 - lime
16 oz - chicken - diced or shredded
1-2 tsp red curry paste
1-2 tsp ground ginger
1 tbsp shredded fresh cilantro
Sea salt to taste

Combine all ingredients in crockpot except for cilantro (best to save that for the end so the flavor remains strong).  Let cook for 8 hours on low or 4 hours on high.  If you decide to make this recipe in a stock pot, combine all ingredients and bring to a boil.  Lower heat to low/med and let simmer for 20 minutes (or longer depending on your stove; you want the chicken to be cooked through)

Garlic Beef Stew

1.5 – 2 lbs of grass fed stew meat
1 yellow onion diced
4-6 carrots diced
4-6 stalks of celery diced
6-12 mashed cloves of garlic
palm full of ground marjoram
sea salt and black pepper to taste
1 small can tomato paste
splash of chicken broth

Throw it all in your crock pot, mix well, cook 8 hours on low (or 4 hours on high). It’s a lot of garlic but it mellows from the long cooking time and your house will smell amazing!

Clean-Eating Fried Chicken

1 cup (250 mL) coconut oil
2 large eggs
1 cup (150 g) almond flour
1 tsp. paprika
1 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. black pepper
1/2 tsp. dried thyme
1 tsp. chipotle powder (optional)
2 pounds (900 g) chicken- thighs, drums, breasts

1. Heat oil in large frying pan to 350F (175C) and preheat oven to 400F (205C)
2. Whisk eggs in medium sized bowl
3. Combine all dry ingredients in large bowl and mix well.
4. Dip chicken in whisked eggs.
5. Coat/cover chicken in dry mixture and place in hot oil.  Allow both sides to brown (about 2 minutes each side).
6. Place drying rack on sheet pan and assemble check on the rack so ther is space between all pieces.
7. Put chicken in oven for 10-15 minutes.  Remove and serve.

Vegetarian Pad Thai
You can save time with this dish by dicing anything that needs dicing the night before - this is really a quick dish to make, the only part that's time consuming is the chopping.

1 package rice noodles
1 package extra firm tofu diced into cubes
2 tbs cornstarch
¼ tsp white pepper (regular is fine)
¼ tsp sea salt
¼ tsp cayenne pepper (optional)
4 tbs peanut or vegetable oil
2 free range eggs (optional - if you're vegan, you can leave this out and/or replace with tofu)
1-2 fresh chillies, minced
1 tsp tamarind paste
1 tbs palm sugar, grated (1 tbsp agave or brown sugar if palm sugar is unavailable)
2 tbs soy sauce
3 tbs lime juice
2 tbs water
½ cup roughly chopped roasted unsalted peanuts
1 cup fresh snow peas
2 cups bean sprouts
4 green onions chopped

Prepare the noodles following the packet instructions; rinse thoroughly under cold water, set aside.

Combine the cornstarch with the white pepper, salt and cayenne pepper (if using), toss in the cubed tofu with a small squeeze of lime juice, tossing coat the tofu evenly in the cornflour mixture.

Heat about 2 tablespoons of peanut oil in a wok or frying pan, fry the tofu over a medium/high heat, shaking the wok frequently until the tofu is golden on all sides, remove from the wok and set aside on absorbent paper.

If adding eggs whisk the two eggs quickly and fry in the hot wok with a little oil for 1 minute until just cooked. Remove from the wok and set aside.

Heat another 2 tablespoons of oil in the same wok, over a medium heat add the minced chilli,  tamarind paste, grated palm sugar and soy sauce, toss quickly allowing the sugar to dissolve.

Add the prepared noodles with the lime juice and 2 tablespoons of water, continue to toss the noodles over a medium/high heat, add the prepared tofu (and egg if using), toss well and then add the peanuts, snow peas, beansprouts and spring onions, tossing well until heated through.  

Remove from heat and serve!

Channa Masala (Garbanzo Beans & Curry)

1 tablespoon cornstarch
1 cup low-sodium vegetable broth, divided
2 teaspoons canola oil
1/2 onion, chopped
2 teaspoons curry powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 can (15 ounces) no-saltadded chickpeas, rinsed and drained
1/2 cup unsalted cashews, coarsely chopped
1/4 cup chopped fresh cilantro
4 tablespoons fat-free greek-style yogurt

Whisk the cornstarch in a small bowl with enough of the broth to dissolve. Set aside.
Combine the oil, onion, curry powder, salt, and pepper in a large skillet over medium heat. Cover and cook, stirring occasionally, for 5 minutes or until the onion is softened.
Add the remaining broth to the pan along with the reserved cornstarch mixture. Cook, whisking constantly, until thickened. Add the chickpeas and cashews. Simmer for 5 minutes for the flavors to blend. Stir in the cilantro. Serve with a dollop of the yogurt.

Tony Horton's Vegan Burritos
2 TBL. Extra-Virgin Olive Oil
1 Red Bell Pepper, deseeded & sliced into thin strips
1 Yellow bell pepper, deseeded & sliced into thin strips
1 Red onion, thinly sliced into 1/2 moons
1 zucchini, thinly sliced
1 -15oz can organic black beans, or 1-1/2 cups cooked
1-15oz can fire roasted diced tomatoes
2 tsp ground cumin
1 TBL chili powder blend
1/2 tsp sea salt
Freshly ground black pepper to taste
1 c. quinoa or brown rice, cooked
1 pkg. gluten free brown rice tortillas (Food for Life Brand), or sprouted grain tortillas (Ezekial Brand)
Extras (optional) Avocado, Tempeh Bacon, Daiya Cheese or Wayfare foods We Can't Say it's Cheese Mexican Cheese spread (YUMMY) You can also leave the vegan world and add regular bacon, montery jack cheese and grilled chicken.

Rinse quinoa or brown rice, and prepare according to package directions.
While quinoa/rice is cooking, heat 1 TBL of the Olive oil in a large skillet. Add peppers & onions and saut̩ until soft Рabout 3-5 minutes. Add zucchini, cumin, chili powder and sea salt and continue cooking for 2 more minutes, stirring to incorporate all the spices with the peppers & onions. Add tomatoes and stir to mix. Lower heat and cover, cooking for about 5 minutes until peppers are really soft. Remove from heat. Add beans to pan and stir to incorporate.

Heat tortilla shell in the microwave about 15 seconds to soften. Place the tortilla on a flat surface. Spread a very small amount of Daiya cheese (if using) over entire tortilla. Add 1 scoop of pepper, onion & bean mixture to bottom 1/3 of tortilla. Top with 1 scoop of quinoa or rice. Add avocado (optional) or tempeh bacon and roll it up!  (If you are using the Gluten-Free tortillas, it's best to roll each burrito made to order.)

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