Tuscan-Style Roast Chicken


 

Oven-roasting makes this chicken super juicy.


You should smell my kitchen when this meal is cooking!  I call this Tuscan-style because it reminds me of all the herbs I love in Tuscany to season roast chicken.  The ingredients are simple:  olive oil, fresh lemon juice, oregano, thyme, rosemary, basil, fresh garlic, salt, and pepper.  And, the chicken of course.


Opened up and flattened.

Instead of cooking the bird intact, I use kitchen scissors (or have a butcher do this...) to cut the chicken in half through the breast.  I use my hands to press down and flatten it for even cooking and then rub the marinade into the flesh.  This tastes even better if the marinade is allowed to sit with the chicken for a couple of hours before it is cooked.  Consider the following measurements as approximate.  Sometimes, if I am out of a particular herb, I just skip it. 

serves: 4 - 6                    prep time:  15 minutes
                                      cook time:  45 minutes

One roasting chicken, about 4 pounds

Marinade for one chicken:
1/4 cup olive oil
2 cloves garlic, pressed or minced
1 large or 2 small lemons, juice squeezed
1 heaping tablespoon dried rosemary
1 heaping tablespoon dried basil
1 heaping tablespoon dried thyme
1 heaping tablespoon dried oregano
1 teaspoon sea salt
1/2 teaspoon black pepper

Mix all ingredients together in a bowl and rub all but a small amount over the entire bird including under the skin of the chicken.  Lay the chicken on a greased baking or roasting pan, skin side up.  Bake at 400 degrees for about 20 minutes.  Remove the chicken from the oven and turn it over in the pan.  Pour the rest of the marinade over the exposed flesh and put the chicken back in the oven for another 20-25 minutes.  When the chicken is cooked and the juices run clear*, cut into serving pieces and enjoy. 

* To say that the juices run clear means that if you poke the flesh with a sharp knife, the juices running out of the puncture should not be tinted red with blood which indicates raw meat inside.

This meal included a tossed green salad with avocado and a light vinaigrette (I used Newman's Balsamic low-fat mist thanks to my friend Nicole who showed me what it was), steamed broccoli, fresh berries (blueberries and strawberries) and parmesan toasts.  The entire meal offers your full RDA for Niacin and double that for Vitamin C.  This is also a big contributor for Selenium, Phosphorus, other B vitamins, and about 1/2 of your daily Iron requirement.  In addition, this meets about 1/4 of your daily potassium needs which is important since that is often one of the most under-eaten elements.  And the calorie count is:  575!  This is a big wow factor because it is so yummy, nutritious and won't kill you on the scales. 

If you are one of those that insist on dessert, this meal deserves something like a sorbet or almond meringue cookie.  Buon appetito!

- Kim Fielding

California Style Caprese Salad




The tomato and avocado are
alternated on the platter.

 With two ripe tomatoes and one avocado ready to go, I decided to create a colorful medley.  The original Caprese salad includes tomatoes, fresh sliced mozzarella, fresh basil leaves, an olive oil or balsamic dressing and sometimes capers and olives.  The tomatoes and cheese are sliced and alternated on a plate with basil tucked in and around.

servings:  4                    prep time: 10 minutes

In this version, I halved and sliced the avocado and tomatoes, seasoned them with sea salt and black pepper, and served as shown above.  Balsamic vinegar was served on the side if anyone wanted to drizzle.   Also, one could top this simple salad with toasted pinenuts, a couple of nicoise olives, and maybe a sprinkling of shredded mozzarella. 

Each serving of tomato and avocado offer 85 calories (1/2 of a tomato and 1/4 of an avocado), 4 grams of fiber and a multitude of vitamins and minerals including 10% of your daily value for potassium.  Keep it simple and keep it fresh!

-Kim Fielding

Turkey Burgers

One package of ground turkey is 1-1/4 pounds.  We make
six burgers which are 3-1/2 ounces each.

Turkey Burgers are quick to make and low in fat.  Lean ground turkey comes in 1-1/4 pound packaging which is perfect for making six burgers.  I purchased "Sprouted Burger Buns" from the store, but any good quality bun is fine.  Remember, no high fructose corn syrup, partially hydrogenated fats, or artificial anything in your buns please!  Each bun contains 140 calories and each turkey patty contributes less than 200 calories.

Keep your condiments simple.  Ketchup, mustard, lettuce, and tomatoes contribute just a few calories.  One whole avocado divided six ways works out to just less than 50 calories per sixth. 

Form six patties with the package of turkey meat.  Season with sea salt, pepper and garlic powder.  Oil or use Pam spray on your grill then cook to desired doneness, turning once.  (Don't overcook or they will be dry!)  We also like to toast our buns on the grill but that isn't necessary.

Each burger with bun, lettuce, tomato, avocado, ketchup and mustard contains 390 calories.  Add a tossed green salad and melon slices as side dishes.

- Kim Fielding

Orzo with Grilled Vegetables

Whoa!  This is a terrible picture.  But you get the gist of what goes
into this medley.... lots of fresh veggies.

Any combination of grilled vegetables may be used in pasta salads. Cut all the vegetables into similar size pieces. This recipe has a Mediterranean flair and leftovers keep in the fridge for several days.

serves:  12               prep time:  45 minutes

1 eggplant, quartered and cut into ½ inch thick slices, salted*
3/4 teaspoon salt
Olive oil or Pam spray
1 zucchini, quartered lengthwise and cut into ½ inch thick slices
1 red bell pepper, seeded and chopped
1/2 red onion, chopped
6 cups hot cooked orzo pasta or Israeli couscous
1/2 cup fresh basil leaves, torn
Olive oil
Fresh squeezed lemon juice (about 1 lemon)
Salt and pepper

Place eggplant in a colander and sprinkle with the salt.  Let stand for about ½ hour. Blot the salt and moisture off with a paper towel.
Lightly oil or spray a grill rack or pan for the barbecue. Place the eggplant, zucchini, pepper, and red onion in a bowl and moisten with oil.  Transfer the veggies to the grill pan or rack and cook for about 15 minutes, tossing occasionally with tongs or a spatula.  Remove from grill and let cool.  Add the cooked vegetables to the hot pasta along with ½ cup (minimum) fresh chopped basil leaves. Drizzle in olive oil, squeeze in lemon juice, and season with salt and pepper to your satisfaction.

* Salting eggplant removes bitter juices

Each serving provides approximately 180 calories, about 3 grams fiber, 4 grams protein, a big boost of vitamin C, selenium, and thiamin.

This pairs well with just about everything.  Enjoy.

- Kim Fielding

Drinking Alcohol May Improve Your Joints

Many conditions, like coronary disease and diabetes, have been shown to be at a lower rate in people who drink a moderate amount of alcohol. More recently, we published a post saying that moderate alcohol drinking in women can aid weight-loss and the prevention of weight gain, compared to no alcohol consumption. Now, a new observational study from the University of Leiden in the Netherlands demonstrated that alcohol consumption not only reduces the risk of developing rheumatoid arthritis but also osteoarthritis and other joint conditions.  

In the study, they distributed a survey of drinking habits to people who were newly diagnosed with rheumatoid arthritis, osteoarthritis, and other joint diseases, as well as a similar group of healthy (non arthritic) people.  The comparison revealed that significantly more people in the controlled group consumed alcohol. The results of the study suggest that this phenomenon is linked to the anti-inflammatory mechanism that alcohol might demonstrate, which possibly protects from the progression of arthritis. The authors considered the findings interesting and in need of further investigation, and cautioned against the risks of excessive drinking. However, another possibility of the alcohol effect is that people may have stopped drinking as they developed joint pain.

From personal experience, I can attest that many patients who suffer from diabetes also suffer from arthritis and usually, are not drinkers. Arthritis tends to be a disease of overweight people and, again, from experience, often obese people shy away from alcohol.

Via medpagetoday.com

Photo courtesy of david.kittos

Left-over Corn on the Cob Breakfast Omelette

A summer omelette served with a side of seasonal berries.

Left-over corn on the cob means a special breakfast treat in our house.  Corn sauteed with scallions and tomatoes makes a flavorful filling for omelettes.

Fresh shucked corn, scallions, and tomato fill the fluffy omelette.

serves:  3                    prep time:  15 minutes

Olive oil
Corn cut off of cob, just over 1/2 cup
One roma tomato, seeds removed, chopped
2 scallions, chopped
3 eggs, whipped together with a fork in a small bowl
Salt and pepper
Cilantro and hot sauce, optional

You will need two skillets to make this quickly. In the first skillet, place a small amount of olive oil in the pan and saute the corn, tomato and scallions until softened. Season with salt and pepper.


In the second skillet heat a small amount of olive oil over medium low heat.  When the oil is hot, add the eggs and cover the pan with a lid.  Cook for about two minutes.  Take off the lid and move the eggs around so that they are 'mostly' cooked.  Add the sauteed corn mixture to one half of the omelette and fold the other half over.  Put the lid back on and let heat through for about another minute.  Cut the omelette into thirds and plate.  For extra flavor, chopped cilantro and a mild hot sauce (picante is good too) was added.  A serving of fruit on the side, a nice cup of coffee or tea, and you have a great start to your day.

One third of the omelette and a serving of fruit contributes over 8 grams of protein and 3 grams of fiber with just 230 calories.  In addition, this breakfast offers a good source of selenium (for your eyes), potassium, manganese and zinc.  Most of your B vitamins are featured in this breakfast as well as vitamins A, C, D, and E. 

Note:  For those of you who need to watch cholesterol intake, use 5 egg whites or 3/4 cup of Egg Beaters instead.  By not using the egg yolks, you save yourself the cholesterol and reduce the calorie count by 25 calories per serving.

- Kim Fielding

Corn on the Cob



Fresh shucked corn, ready to place in the boiling water.


















It's that time of year when corn is plentiful and very, very fresh in the stores.   This is important because corn has a lot of starch which begins to break down quickly after it is picked.  The freshest corn is sweet.  Today's market special featured 5 ears for just $1.00! 

Allow one ear of corn per person.  Remove all the husks and corn silk from the corn.  In a large pot of boiling water, add the corn and cook for 5 minutes.  Remove the ears from the water and let cool.  That is all you need to do.

Some people like to add butter, but resist because it adds over 100 calories for a tablespoon.  A little salt might taste good, but corn is delicious just the way it is - plain.

One ear of cooked corn on the cob offers about 125 calories, over 3 grams of protein and almost 3 grams of fiber. 

A simple Fourth of July picnic might include:
Barbecued chicken
Tossed green salad with avocado, tomatoes, and a light vinaigrette
Corn on the cob
Red Quinoa Salad (see previous blog)
Watermelon slices for dessert

Approximately 550 calories

- Kim Fielding

Should everyone eat organic?

There is no easy answer but the short one is no.  Why eat organic at all?    

There are many reasons for that.  It is more nutritious, contains more minerals and vitamins, and is free of horrid poisons like herbicide, fungicide and insecticide. Apparently it is even more drought resistant, and organic farming is friendly to the soil and healthy for the farmer.  There are also certain disadvantages. Perhaps the biggest argument against organic foods is the expense.  Organic produce is about 50% more costly than the conventional variety, and meat and milk costs even more than that. The productivity is bigger in the industrialized agriculture and more skill is required to do organic gardening. 

One more advantage about organic produce – it tastes better.  However, taste is acquired feature and is different for different people.  The organic strawberries might be less  sweet, than the conventional strawberries but certainly have greater flavor.  So many times I’ve been startled by people telling me those organic strawberries are tasteless.  Maybe in Canada, where strawberries are delivered from California and are spoiled in transportation, but not here in Bay Area. 

Because of the higher price of organic foods you can be selective when buying produce. It depends on how the food to-be grows; how much permeable surfaces it has and how much spraying and irrigation it requires.  Certain foods should be tried to be eaten only in organic varieties unless those are purchased from Farmer’s Market.  Those are – strawberries, watermelon, artichokes, potatoes, peanut butter, milk, meat, tofu and coffee. 

When buying organic, look for the following USDA regulated terms on food labels:

·                                 100% organic - means the food has no synthetic ingredients

·                                 Organic - means the food has a minimum of 95% organic ingredients. It can also use the organic seal.

·                                 Made with organic ingredients - means the food must contain at least 70% organic ingredients. These foods cannot use the seal.

·                                 Meat, eggs, poultry, and dairy labeled "organic" must come from animals that, among other things, have never received antibiotics or growth hormones.

·                                 Standards for organic seafood have not been set.

Today, organic has turned into industrialized monster business.  Many organic brands today are owned by the same companies that once tried to convince the consumers that organic was no better.  These companies have now invested themselves in the organic label because that is where the consumer walked. If years ago it meant locally grown without pesticides or chemicals, today it means a label that is also heavily regulated by USDA.  The cow that produces Organic Milk might be fed organically grown feed, but not be able to see day light or grass from its pen. 

But how would you know the good-organic from bad-organic. Clearly there are other parameters by which food can be measured.  Organic production can reassure the absence of pesticides, unnatural fertilizers and genetically modified organisms, but one must also look for free-range or pastured animals and perhaps the small carbon footprint of locally transported foods.  And yes, the more mundane task of choosing foods made without excess sugars, organic or otherwise.

When you eat locally grown, seasonal vegetables – those usually do not require too much additional chemicals.