Chicken Shawarma

This was a more involved meal, that took some time, but in the end I definitely thought it was worth it! I had a bag of lentils since a disasterous attempt at a crockpot lentil concoction, and finally felt like I could attempt them again after seeing this recipe.



Everything went together so well, and the spicy tomato sauce was fantastic.  I wished I had more to cover everything in it.  :-)   I opted to shift the ratio of quinoa to lentils, since I was still a little afraid they were going to be gross, but ultimately I thought the lentil stew would be great in its intended ratios.  The chicken was moist and had a great complex flavor from the myriad of spices. 

Kushari with Chicken Shawarma
Source: Clean Eating Magazine, May/June 2009
(Makes 6 Servings)

Ingredients: Lentil Stew and Caramelized Onions
3 cups low sodium chicken or vegetable stock
1 cup lentils, cleaned and rinsed
1/2 cup quinoa
1 oz whole-wheat spaghetti or vermicelli (about 1/2 cup), broken into 1 to 1 1/2-inch pieces
1/2 tsp olive oil
1 small onion, thinly sliced (about 1 cup)

Ingredients: Spicy Tomato Sauce
1 tsp olive oil
3 cloves garlic, finely chopped
1 tsp kosher salt
2 cups tomatoes, crushed
1/2 tsp red bell pepper, crushed (assume this is 1/2 tsp crushed red pepper)
3 Tbsp red wine vinegar
1/2 tsp cumin
1/4 tsp ground black pepper

Instructions:
Lentil Stew: Heat stock and 3 cups water in a medium saucepan over medium-high heat until it comes to a roiling boil. Add lentils, lower heat to simmer and cover. Cook for 25 minutes, until lentils are tender but not completely soft. Mix in quinoa, let cook for about 6 minutes. Then add spaghetti, cook for another 6-8 minutes. If the mixture seems dry, add another 1/2 cup water. Cover and set aside. (Tip: To break up spaghetti, simply wrap it in a clean dish towel and holding the towel by each end, carefully run pasta over the edge of a counter or table a few times).

Caramelized Onions: While lentils are cooking, heat 1/2 tsp oil in a small saute pan over low heat. Place onion in pan and cook, uncovered, for 20 minutes, until onion is soft and beginning to brown.

Spicy Tomato Sauce: In a medium saucepan, heat oil over medium heat. Mash garlic with salt together in a small bowl to form a paste, then add to oil in saucepan and cook until soft and lightly brown, about 1 minute. Stir in tomatoes and bell pepper, mixing occasionally until sauce reduces and thickens, about 5-10 minutes. Add vinegar, cumin, and black pepper. Continue cooking until sauce thickens again, about 10-15 minutes. Prepare chicken shawarma.

To Assemble: Place 1 cup lentil stew in a bowl, pour 1/4 cup tomato sauce over top, then add 2 oz chicken shawarma and add 1 Tbsp caramelized onions.


Chicken Shawarma
Clean Eating Magazine, May/June 2009
(Makes 6 Servings)

Ingredients:
3/4 cup plain low-fat yogurt
1 Tbsp lemon juice
2 cloves garlic, crushed
2 tsp apple cider vinegar
1/4 tsp ground black pepper
1/4 tsp cayenne pepper
1/4 tsp cardamom
1/2 tsp allspice
1/4 tsp onion powder
12 oz boneless, skinless chicken breast, sliced into paper-thin strips

Instructions:
In a medium bowl, mix together all ingredients except chicken. Then add chicken. Refrigerate overnight or for at least 3 hours. Cook in non-stick pan over medium heat until chicken is cooked through and no longer pink, about 2 to 3 minutes on each side. (Time-saving Tip: To make slicing easier, freeze chicken for 20 minutes beforehand).

Nutrients per serving: (1 cup lentils, 1/4 cup tomato sauce, 1 Tbsp caramelized onions and 2 oz chicken): Calories: 310, Total Fat: 5g, Sat Fat: 5g, Carbs: 40g, Fiber: 5g, Sugar: 8g, Protein: 27g, Sodium: 440mg, Cholesterol: 35mg.

Chicken Chile Verde

We have enjoyed this dish many times in our almost 7 years of being together, and it's another favorite of mine from my mother-in-law's kitchen. I finally sat down and watched my husband with notepad and pen in hand while he made this, so it could be recorded somewhere other than his brain, and so I had a remote shot at being able to make it myself. It's a wonderfully comforting dish with great flavor from the tomatillos and cilantro. 

Chicken Chile Verde

• 5 cloves garlic, peeled
  
• 2 jalapenos, stem removed (and seeded if necessary to reduce the heat)
• 10 tomatillos, husks removed and rinsed
• 1/2 of a large white onion, quartered
• 1/3 cup fresh cilantro, rinsed
• 4 tablespoons vegetable oil
• 5-6 small boneless, skinless chicken breast, cut into 1" cubes

1. Place garlic, jalapenos, tomatillos, and onion in a large stock pot with just enough water to cover.  Bring to a boil (see step 3) over medium heat, and cook, uncovered, for about 25 minutes. 
2. Add contents of the pot to a blender along with 1/2 cup water and cilantro.  Puree until smooth, being  careful to allow steam to escape while blending or you will end up with a newly decorated kitchen in a wonderful shade of green!
3. When tomatillo mixture reaches a boil, heat oil in a large skillet over medium heat.  Brown chicken until no longer pink, then drain skillet.  Add pureed tomatillo mixture to skillet, then add salt, to taste.  With the lid cracked, simmer over medium low heat for 30 minutes.  Serve with mexican rice and tortillas, garnished with lime for juicing. 

Citrus Scones

I saw this in a recent issue of Clean Eating magazine. Normally I breeze right past anything related to scones or biscuits, since I seem to be lacking a magical gene that allows me to successfully cut butter into...anything. I paused at this recipe, though, because they sounded so good, and because I knew there would be no cutting of butter in a clean recipe!



I had no trouble at all making these scones, which was super exciting to me. I made them into three large disks, as the recipe suggest, but thought they were too small to cut into eighths. Instead, I cut each disk into six scones.  They have a light, cakey texture, and my only complaint is that I wish they were a tad sweeter.  The combination of citrus flavors is refreshing. 



Citrus Scones
Source: Wording slightly adapted from Clean Eating magazine, January/February 2009
Yield: 24 if cut into eighths, 18 if cut into sixths

• 2/3 cup skim milk
• Juice each from 1/2 lemon, 1/2 lime, and 1/2 orange (1/3 cup total juice)
• 1.5 cups spelt flour
• 1 cup brown rice flour, finely ground
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/3 cup sucanat (I'll go higher next time, maybe to 1/2 cup)
  
• Zest each 1/2 lemon, 1/2 lime, and 1/2 orange (1 tablespoon total zest)
• 2 egg whites
• 1/4 cup olive oil
• 1 teaspoon pure vanilla extract
• olive oil cooking spray or parchment paper

1.  Preheat oven to 350 degrees F.  In a small bowl, combine milk and citrus juice.  Let sit 5 minutes.
2.  In a medium bowl, whisk flours, baking powder, baking soda, sucanat, and zest.
3.  Add egg whites, oil and vanilla to milk mixture and blend well.  Add wet ingredients to dry ingredients and combine.  Do not overmix.
4.  Mist 2 baking sheets with cooking spray or line with parchment paper.  Spoon 1/3 of dough onto a baking sheet and spread in a circle, 1-inch thick.  Repeat with remaining dough, placing the third round on the second baking sheet.  Bake 15 to 20 minutes or until scones are golden.  Cut each circle into 6 or 8 wedges and serve.


Nutritional Information:

	1/24th recipe	1/18th recipe
Calories:	90	120
Total Fat:	2.5	3.33
Sat. Fat:	0	0
Cholesterol:	0	0
Sodium:	35	46.6
Carbohydrate:	14	18.6
Fiber:	1	1.3
Sugar:	3	4
Protein:	2	2.6

Spinach Artichoke Pizza

We love pizza, and with my new favorite whole wheat dough recipe, we make is 2-3 times a month. I love trying out different combinations of toppings, and this time we went for the classic combo of spinach and artichokes.



There is nothing fancy going on here, but it's a great way to get some spinach in. Yay for leafy green vegetables!

Spinach Artichoke Pizza

• One portion whole wheat pizza dough
• 1/2 cup marinara sauce
• 1/2 can artichoke hearts, chopped
• 1/2 package frozen spinach
• 1/2-3/4 cup shredded mozzarella cheese (a number of cheeses would work well, pick what suits your fancy!)

Roll dough out to 9-10 inches in diameter.  Top with sauce, then spinach, artichokes, and cheese.  Bake on a preheated  pizza stone at 450 degrees for 7-9 minutes.  Let the pizza rest 5 minutes before slicing.

Ginger Sesame Chicken with Bok Choy

I've been holding onto this recipe for probably 6 years. Truthfully, I had copied this recipe because it was on the same page as a different one that I wanted to make (but never did). I'm thankful that my tastes and experience has changed in the last few years, and I decided to make this recipe instead of whatever else was on that page.

Tempted as I was to grab my standby, shiitake mushrooms, I decided to be adventurous and get the oyster mushrooms. I still like shiitake better, but I am glad I branched out and tried them in this dish.



This recipe was quick to throw together, and I thought it would be great with soba noodles instead of rice. The flavors were great together - a little sweet and a little heat!

Ginger-Sesame Chicken with Bok Choy and Mushrooms
Source: Slightly adapted from Food and Wine
Servings: 4

•  1/2 cup chicken stock or canned low-sodium broth
•  3 tablespoons low-sodium soy sauce
•  1 tablespoon sherry
•  1 tablespoon sugar (agave nectar, maple syrup, honey, or sucanat would work well for clean eaters)
  
•  1 teaspoon cornstarch dissolved in 1 tablespoon water
•  1/2 teaspoon unseasoned rice vinegar
•  1/2 teaspoon Asian sesame oil
•  1/2 teaspoon crushed red pepper
•  3 tablespoons canola oil
•  3/4 pound oyster mushrooms, thickly sliced
•  3/4 pound skinless, boneless chicken breast halves, cut into 1-inch pieces
•  Salt and freshly ground pepper
•  3/4 pound bok choy, thickly sliced crosswise
•  1 small red bell pepper, cut into 3/4-inch pieces
•  2 tablespoons finely chopped fresh ginger
•  1 garlic clove, minced 
•  1/2 to 3/4 pound cooked soba noodles
  

Directions

1. In a medium jar, combine the chicken stock with the soy sauce, sherry, sugar, dissolved cornstarch, rice vinegar, sesame oil and crushed red pepper and shake well.

2. In a large nonstick skillet, heat 2 teaspoons of the canola oil until shimmering. Add the oyster mushrooms and cook over high heat, stirring occasionally, until browned and tender, about 6 minutes. Transfer the mushrooms to a large plate.

3. Add another 2 teaspoons of canola oil to the skillet. Season the chicken breast pieces generously with salt and pepper, add them to the skillet and cook over high heat, stirring occasionally, until they are golden and just barely cooked through, about 4 minutes. Transfer the chicken pieces to the plate with the oyster mushrooms.

4. Add 1 tablespoon of canola oil to the skillet along with the bok choy and red pepper and cook over high heat, stirring occasionally, until crisp-tender, about 3 minutes. Transfer the vegetables to the plate.

5. Add the remaining 2 teaspoons of canola oil to the skillet along with the ginger and garlic and cook, stirring, just until fragrant, about 1 minute. Return the chicken and vegetables to the skillet. Shake the sauce and add it to the skillet. Bring to a boil and simmer, stirring, until slightly thickened, about 1 minute. Transfer the chicken and vegetables to a bowl over noodles and serve.



Nutritional Information (without noodles or rice, I'm assuming)
Calories: 265
Total fat: 13.3 g
Saturated fat: 1.1 g
Carb: 12 g

Cranberry Orange Muffins

I have made cranberry orange muffins before, but this recipe from Bridget caught my eye.  There was very little to modify, to make these muffins clean eating approved.  While I loved the first version I made, I definitely appreciated not having to experiment with it to adjust the recipe to my current lifestyle. 
The first adjustment I did have to make on this recipe was the sugar. Given the nature of these muffins, I knew that I would easily be able to use either agave nectar or sucanat. I tested this recipe with agave nectar, since I knew I would have to adjust the liquids as well. Obviously, I went with vegetable oil instead of melted butter, but that was already written into the recipe.  Another option here would be to try applesauce in place of oil, which I will do the next time I make them.  I skipped the glaze, and I honestly don't even think the muffins need it!

These muffins turned out fabulous!  They are a great choice for any cranberry lover.  There was a perfect balance of sweet and tart, along with the nutty goodness of whole wheat flour and, well, nuts. 


Cranberry Orange Muffins
Source: Adapted from The Way the Cookie Crumbles / King Arthur Flour
Yield: 12 muffins

1½ cups whole wheat flour
¾ cup quick-cooking rolled oats
¼ cup buttermilk powder or nonfat dry milk
2 teaspoons baking powder
1 tablespoon orange zest (finely grated orange peel)
½ teaspoon salt
1 cup fresh or frozen cranberries, chopped
½ cup chopped pecans or walnuts (optional)
2 large eggs
⅔ cup sucanat or maple syrup, or 1/2 cup agave nectar
¾ cup skim milk, or ⅓ cup milk if using maple syrup or agave nectar
⅓ cup vegetable oil or unsweetened applesauce


1. Adjust oven rack to middle position and heat oven to 350 degrees. Spray standard muffin tin with nonstick vegetable cooking spray or line with muffin liners.

2. Whisk flour, oats, milk powder, baking powder, and orange zest in a large mixing bowl. In a separate mixing bowl, whisk egg until broken up. Add sugar and whisk until combined. Whisk in oil or applesauce and milk.

3. Add cranberries and nuts, if using, to dry ingredients and stir to combine. Add milk mixture and fold with rubber spatula until batter comes together. Do not overmix.

4. Divide batter among 12 muffin cups. Bake until toothpick inserted into center of muffin comes out clean, 18-20 minutes. Cool in pan 5 minutes, then transfer them to a rack.


Nutritional Information, per muffin (numbers below use agave nectar, but differences with sucanat are negligible)

	Oil/Nuts	Applesauce/  no nuts
Calories:	215.7	138.0
Total Fat:	10.5	1.5
Sat. Fat:	1.4	0.3
Poly Fat:	5.8	0.1
Mono Fat:	1.8	0.1
Cholesterol:	36.3	36.3
Sodium:	198.4	198.4
Potassium:	88.2	73.8
Carbohydrate:	27.8	28.1
Fiber:	3.0	2.8
Sugar:	11.6	12.3
Protein:	5.0	4.3

Soba Noodle Salad with Chicken and Scallions

I've been putting in some extra hours at work, and as a result, I'm trying to focus on recipes that are quicker to prepare. I'm a big fan of soba and trying new ingredients, so this recipe seemed perfect. I've never purchased red cabbage (or any cabbage, for that matter) before, so I'd be charting new territory there. I couldn't have asked for an easier way to prepare the cabbage for the first go-around... thinly slicing is something I can definitely handle!



As promised, this came together easily and quickly. I sauteed the chicken the night before when I was preparing something else, so that was already chopped and in the fridge. A rotisserie chicken would work in a pinch, too. The dressing and vegetables were prepared while the water boiled and the soba cooked. Then just toss it all together! Quick and delicious - perfect after a ragged week.

Soba Noodle Salad with Chicken and Scallions
Source: Everyday Food, November 2009
Serves 4-6

• 3/4 pound soba (Japanese buckwheat noodles)
• 1/4 soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoons vegetable oil
• 1 teaspoon agave nectar (or sugar)
• 1 garlic clove, minced or grated
• 1 teaspoon freshly grated ginger
• 3/4 pound shredded cooked chicken
• 6 scallions, thinly sliced
• 2 1/4 cups thinly sliced red cabbage

1.  In a large pot of boiling water, cook soba according to package directions.  Meanwhile, in a large bowl, combine soy sauce, vinegar, oil, agave, garlic, and ginger.
2. Drain soba, rinse with cold water, and drain again.  Transfer to bowl with soy mixture and toss.  Add chicken, scallions, and cabbage and toss to combine.

The magazine includes the nutritional information per serving, but fails to mention how many servings the recipe makes (I added my own 4-6 serving estimate above).  Typically, one serving of pasta is 2 ounces, in which case, this recipe makes 6 servings.  I'm guessing that's what they are referring to as a serving.
Nutritional Information (per serving):
Calories: 505
Total Fat: 8.2 g
Sat. Fat: 1.3 g
Carbohydrates: 72.1 g
Fiber: 5.7 g
Protein: 37.6 g