Chicken Divan

I've never had Chicken Divan before, but after a quick Google search I discovered that is was basically a baked dish with broccoli, chicken, and commonly, canned creamed soup. The first I heard of it was the May/June 2009 issue of Clean Eating Magazine. Their version sounded delicious, so I decided to give it a try.

This isn't a quick recipe to make, but the flavors are great. A medley of sauteed leeks and mushrooms, white beans, and chicken broth are blended together to make a very flavorful and healthy substitute for the canned cream soup.




We loved the flavors in this dish, but I made it in a large corningware dish that was nowhere near 9x13, and I thought there was not enough broccoli and chicken, but too much sauce. Next time I'll keep the corningware dish, but reduce the amount of sauce.




Chicken Divan
Source: Clean Eating Magazine, May/June 2009, page 58
Serves: 4 to 6

• 2 cups low fat, low sodium chicken broth
• 1 1/2 pounds boneless, skinless chicken breast
• 2 tsp extra virgin olive oil
• 2 leeks, sliced very thin and cleaned
• 1/2 pound cremini or button mushrooms (8 ounces, about 15), sliced and roughly chopped
• 3 cloves garlic, sliced
• 1 pound broccoli, florets and stems cut into bite sized pieces
• 1 cup cooked cannellini beans, or 1 15-oz can, drained and rinsed
• 1/2 cup low fat cottage cheese
• 1/2 cup parmigiano reggiano cheese, freshly grated
• 2 tbsp fresh chives
• 1 tsp fresh thyme leaves, chopped
• 1 tbsp freshly squeezed lemon juice (from about 1/2 lemon)
• 1/4 tsp fresh ground black pepper
• 2 ounces reduced fat cheddar cheese, grated

1. Preheat oven to 350 degrees.
2. In a wide, medium saucepan with a tightly fitting lid, bring broth to a boil.  Add chicken, cover pan and reduce heat so broth and chicken simmer for 5 minutes.  Then remove pan from heat (do not uncover) and poach chicken in hot broth for 12-15 minutes, or until chicken is cooked through.
3. While chicken poaches, heat oil in a large saute pan over medium heat.  Add leeks and mushrooms. Cook stirring occasionally, until vegetables are very tender and liquid has cooked out, about 10 to 15 minutes.  Add garlic and saute for 30 seconds before removing pan from heat and setting aside.  
4. When chicken is done, lift from the both and transfer to a cutting board.  Cover saucepan and return broth to a boil.  Cut chicken into 1/2 inch cubes and set aside, keeping warm.  Add broccoli to boiling broth, cover pan again and reduce heat to a simmer.  Cook broccoli until it is fork tender, not mushy, about 5 to 7 minutes.  Lift broccoli from broth with a slotted spoon and distribute it onto the bottom of a 9x13 baking dish.  Set aside.  Reserve broth. 
5. Add beans, cottage cheese, parmigiano-reggiano cheese, chives and thyme to a blender or food processor.  Add cooked leeks, mushrooms and garlic.  Carefully pour broth into blender or food processor and puree mixture until very smooth, taking care to avoid escaping steam or hot liquid splashes.
6. In a bowl, mix lemon juice and pepper together with chicken.  Pour half of puree over chicken and stir to combine.  Spread chicken across broccoli in baking pan and then pour remaining puree over top.  Sprinkle with cheddar cheese and transfer to oven.  Bake for 15 minutes and then, if desired, broil for 5 additional minutes to brown the top of the casserole.
7. Serve a heaping spoonful of casserole on top of steamed grains, like brown rice or barley pilaf. Be sure to ladle the flavorful juice from the bottom of the pan onto hot cooked grains.  

The Green Monster

No, I'm not talking about this one:

I'm talking about this one:

A delicious, healthy breakfast smoothie that sounds and looks weird, but tastes delicious - just like banana and peanut butter. Try it!

The Green Monster
Serves: 1

1/2 cup skim milk
1 banana (frozen works great!)
1-2 tablespoons natural peanut butter
handful of spinach, well rinsed (about 2 ounces)
3-4 ice cubes

Place all ingredients in blender and process until smooth. Pour into tall glass and enjoy.

BB: Cheddar Corn Chowder

Corn chowder was a perfect choice for this week’s Barefoot Bloggers recipe.  The air is just started to get chilly here, and we are primed for soups and chilis alike.   I’ve never made a chowder before, so this was a first for me.  I read some comments from the others barefoot bloggers and decided to cut down the recipe quite a bit.  I also took notes from Debby and added Old Bay seasoning (yum!).  I also decided to cut way down on the fat, because, well…that’s what I do! 

The chowder turned out really good – hearty and it hit the spot on a cold day.  I’ve listed my version below, but click the name to link to Ina’s version. 

Cheddar Corn Chowder
Chosen by: Jill of My Next Life 
Source: Adapted from The Barefoot Contessa Cookbook on page 74
Serves 4

• 2 Tablespoons good olive oil
• 1 1/2 cups chopped yellow onions (1 large onion)
• 1/4 cup flour  (I used whole wheat)
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1/8 teaspoon ground turmeric
• 1/2 teaspoon Old Bay seasoning
• 3 cups chicken stock
• 3 cups medium-diced white boiling potatoes, unpeeled (1 pounds)
• 5 cups corn kernels, fresh (5 ears) or frozen (1.5 pounds)
• 1/2 cup 2% milk
• 2 ounces sharp white cheddar cheese, grated

Directions

In a large stockpot over medium-high heat, heat the olive oil.  Reduce the heat to medium, add the onions and cook for 10 minutes, until the onions are translucent.

Stir in the flour, salt, pepper, old bay and turmeric and cook for 3 minutes. Add the chicken stock and potatoes, bring to a boil, and simmer uncovered for 15 minutes, until the potatoes are tender (it took a lot longer for me, I just let them simmer).  If using fresh corn, cut the kernels off the cob and blanch them for 3 minutes in boiling salted water. Drain. (If using frozen corn you can skip this step.) Add the corn to the soup, then add the milk and cheddar. Cook for 5 more minutes, until the cheese is melted. Season, to taste, with salt and pepper.

Pasta with Goat Cheese and Spinach

This is a great variation on pasta salad. The cool, creamy goat cheese goes with with the bite from red wine vinegar, dijon mustard, and red onion. The original recipe calls for arugula, but we don't care for it so I used spinach instead. This is a great way to get some nutrient rich spinach into your meal!

Pasta with Goat Cheese and Spinach
Adapted from Everyday Food, June 2009

• Coarse salt and ground pepper
• 3/4 pound gemelli or other short pasta
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 3/4 cup crumbled fresh goat cheese (3 ounces)
• 3 tablespoons olive oil
• 2 tablespoons red-wine vinegar
• 2 teaspoons Dijon mustard
• 1 bunch spinach, rinsed well and torn
• 1/2 small red onion, thinly sliced

Directions

1. In a large pot of boiling salted water, cook pasta until al dente. Drain pasta and rinse under cold water. In a large bowl, toss pasta with beans and goat cheese.
2. Make dressing: In a bowl, whisk together oil, vinegar, and mustard and season with salt and pepper. (To store, refrigerate pasta mixture and dressing separately, up to 1 day.) To serve, toss pasta mixture with dressing, spinach, and onion.

Chili Chicken Kabobs

My husband requested chicken kabobs over the weekend, but while he was imagining these, I was trying to think of what else I could make to avoid the sugar and soy sauce. A quick search led me to this recipe for chili chicken kabobs from the Eat-Clean Diet for Men book... how perfect! I knew the flavor profile was one my husband would love, so I was excited to make them.

I did cut the amount of oil down by half, and still found the sauce to be thinner than I would like. Perhaps I'm just a really good lime juicer? Either way, the kabobs came out great, not too spicy for me, but great flavor for him.

Chili Chicken Kabobs
Source: The Eat-Clean Diet for Men™, via Fitness Freak

• 3 Tbsp best-quality olive oil
• 1 1/2 Tbsp balsamic vinegar
• Juice of one fresh lime
• 1 tsp chili powder
• 1/2 tsp paprika
• 1 large onion, chopped into thick pieces
• 2 garlic cloves, pressed or minced
• 1 tsp cayenne pepper
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1 lb boneless skinless chicken breast, cut into 1 1/2 inch pieces

1. In a small bowl whisk together the olive oil, vinegar and lime juice. Season with chili powder, paprika, cayenne pepper, salt, pepper and pressed garlic.

2. Place the chicken in a shallow baking dish with the sauce and stir to coat.

3. Preheat the grill to medium high. Thread the chicken onto the skewers, alternating with chopped onion pieces. Discard the marinade.

4. Lightly oil the grill grate. Grill the skewers for 10 to 15 minutes or until the chicken juices run clear.

Cannellini Beans with Tomatoes, Bulgur and Spinach

I've been trying to experiment with new grains to keep things interesting in this clean eating lifestyle. So far, I've done well making tasty meals using couscous and quinoa that my husband really enjoys. Next on the list was bulgur, and after seeing it in the bulk food section of my local grocery store, I knew it was time to dive in! A quick google search brought me to this recipe, which was perfect for the leftover beans and spinach I had in the refrigerator.

The recipe was quite easy to throw together. Saute some vegetables, add the rest of the ingredients and let it simmer away. Add the spinach until wilted and - done! Easy and relatively quick, not to mention delicious. I think this would benefit from a light sprinkling of some grated parmesan cheese, too. The best part is the creamy, risotto-like texture that arises as it cooks down.

Cannellini Beans with Tomatoes, Bulgur and Spinach
Slightly adapted from Mark Bittman
Yield: 4 servings

• 2 tablespoons extra virgin olive oil
• 1 small onion, chopped
• 1 small zucchini, sliced lengthwise and cut into 1/4 inch thick slices
• 3 cups cooked cannellini or other white beans
• 1 cup low sodium chicken broth
• 2 cups chopped tomatoes, including juice; canned are fine (see note)
• 1/2 cup coarse bulgur
• 1 teaspoon red pepper flakes
• 1 tablespoon fresh rosemary, minced
• Salt and freshly ground black pepper
• 3 cups spinach or other tender green
  
  1. Put oil in large pot over medium heat; when oil is hot, add onion and cook, stirring occasionally until soft, about 5 minutes. Add beans with their liquid, tomatoes, bulgur, chili and rosemary and sprinkle with salt and pepper. Cook, over medium-low heat, until tomatoes have broken up and flavors begin to blend, about 12 minutes, adding water to make it as soupy as you like.
  
  2. Add arugula and continue to cook, just until it wilts. Taste and adjust the seasoning, and serve.
  

Pumpkin Banana Oat Muffins

It's officially October so I figured it was time to break out the pumpkin and let the fun begin! As fall approaches, thoughts of pumpkin bread, ice cream, muffins, spice cake, etc, start to swirl in my head. I love the stuff and thankfully, there has been no shortage of pumpkin puree in my area. Still, this year I am faced with a challenge of a different sort. Then new and improved clean eating me can't bear the thought of making pumpkin-you-name-it and not being able to enjoy it.

I set out to try and find a clean way to enjoy pumpkin, and found inspiration from Katie at Good Things Catered. She took a pumpkin banana oat muffin recipe from recipeZaar.com and made some substitutions to make it a little more nutritious. Still, her recipe packed plenty of sugar and white flour, and that wasn't going to work for me. I switched out the white flour, whole eggs and sugar with some cleaner ingredients and the results were fabulous! This was my first time working with sucanat as a sweetener, and although I was hesitant to try it - it's great! The molasses flavor is fantastic and really adds to the complexity of the flavors in the muffin. I omitted the nuts this time around because I wasn't sure where I would be with the calorie count, but might throw them in next time now that I know the base recipe is only 100 calories per muffin!


Pumpkin Banana Oat Muffins
Adapted from Good Things Catered
Makes 18 muffins

Ingredients:
1 cup whole wheat flour
1 cup whole wheat pastry flour
1/2 cup rolled oats
1/4 cup oat bran
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1/2 tsp ground ginger
1/2 tsp nutmeg
1.5 large ripe bananas, mashed
1/2 of a 15 oz. can pumpkin puree
1/2 cup unsweetened applesauce
4 egg whites
1 tbsp ground flaxseed
1/2 cup sucanat

Directions:
-Preheat oven to 350 degrees.
-Spray with cooking spray or line muffin tins with paper liners.
-Combine flours, bran, oats, baking powder, spices, baking soda and salt in a medium bowl.
-Using whisk or spoon, stir until well mixed.
-Combine remaining ingredients in a large mixing bowl; beat until smooth.
-Gradually beat in flour mixture until just combined
-Spoon into prepared pans or tins.
-Bake for 20 to 25 minutes, until toothpick inserted in the middle of the muffin comes out clean.
-Remove muffins from pan and cool on wire rack as soon as they come out of the oven.

Nutritional Information per muffin:
Calories: 98
Fat: 0.7 g
Saturated fat: 0.1 g
Cholesterol: 0 mg
Sodium: 150 mg
Potassium: 83 mg
Carbohydrate: 20.7 g
Fiber: 2.9 g
Sugar: 6.5 g
Protein: 3.3 g