Chicken & Mushroom Pasta with Avocado Lemon Oil

One of the great things about being part of the farmers' market is that you get to try some amazing food. Not only are the fruits and vegetables the freshest, and tastiest you can buy, there are also many other products available, such as the avocado lemon oil, featured in this pasta dish.

This recipe conjures up everything about living here in Southern California. The chicken in this recipe is first grilled, a year round activity here, and the olive oil is made from locally grown avocados and lemons. The final dish is delicious, with a subtle balance of avocado, lemon and chicken flavors.

This oil is also great for dipping, or to make a simple vegetarian pasta by sauteing cooked pasta for 2-3 minutes in olive oil combined with crushed garlic.

Chicken and Mushroom Pasta with Avocado Lemon Olive Oil

Ingredients (serves 2)

• 2 skinless chicken breasts
• lemon pepper
• 4 tablespoons Avocado Lemon Olive Oil
• 2 cloves garlic, crushed
• 3 oz mushrooms, sliced
• 6 oz dried penne or rigatoni
• Several sprigs of flat-leaf (Italian) parsley
• Salt and freshly ground black pepper
• 2 tablespoons shredded Parmesan cheese (optional)

Method

1. Prepare the chicken for grilling. Wash and pat dry the skinless chicken breasts and brush with some of the avocado lemon oil, then sprinkle with lemon pepper.
2. Grill the chicken with the pepper facing down on a pre-heated medium hot grill for 7 minutes, turn and brush the second side with oil and pepper and grill for a further 5-6 minutes. Continue grilling, until no pink remains. The temperature of the chicken should be at least 165° F. Do not be tempted to turn the temperature to very high, as this causes the chicken to dry out, it stays moist if cooked more slowly.
3. When the chicken is cooked, remove from the heat, slice, set aside, and keep warm.
4. Boil the water for the pasta, then add the pasta. Cook the pasta according to the timing on the instructions (usually between 10-12 minutes for al dente pasta)
5. While the pasta is cooking, prepare the other ingredients. First crush the garlic, then roughly chop the Italian parsley, saving a few sprigs for garnish, and slice the mushrooms.
6. When the pasta is almost ready, heat the remaining avocado lemon olive oil in a saute pan.
7. Saute the fresh garlic in the oil for 1-2 minutes, then add the sliced mushrooms.
8. Add the sliced chicken to the oil mixture and coat.
9. Add the pasta to the oil, and mix in the Italian parsley, salt and pepper.
10. Cook for a further 1-2 minutes until the pasta is completely coated with the oil and garlic mixture.
11. Garnish with parsley sprigs, and serve with additional black pepper and Parmesan cheese.

This meal can be served with a green salad, and is great with a dry white wine, such as Pinot Grigio or Sauvignon Blanc, or San Pellegrino water with a slice of lemon.

Bella Vado Avocado oils can be found at the Little Italy Mercato in San Diego. Their website, bellavado.com, also gives you more information about this natural oil.

Healthy Chicken Curry with Squash

Many people don't like to try curry because they think it will be too hot and fiery, but this curry is gently seasoned with turmeric, which has been noted recently by medical experts as a powerful anti-flammatory which they believe may alleviate such illnesses as arthritis. This curry also has just 306 calories per serving, so if you are watching your weight, it is a tasty meal to add to your calorie controlled diet.

Ingredients (makes 8 servings)

• 1/4 cup canola oil
• 1 large onion
• 2 large garlic cloves, minced
• 2 tablespoons minced fresh ginger
• 2 hot chiles with seeds, minced
• 2 tablespoons Madras curry powder
• 1 1/2 teaspoons turmeric
• 5 cups low-sodium chicken broth
• 1/2 cup coconut milk
• salt and freshly ground pepper
• 2 pounds Yukon Gold potatoes, peeled and cut into 1 1/2-inch pieces
• 1 1/2 pounds skinless, boneless chicken breasts, cut into 1-inch pieces
• Rice and lemon wedges to serve

Method

1. In a large enameled cast-iron casserole, heat the oil until shimmering. Add the onion, garlic, ginger and chiles and cook over moderate heat, stirring occasionally, until softened, about 5 minutes.
   
2. Stir in the curry powder and turmeric and cook for 2 minutes.
3. Add the broth and coconut milk and season with salt and pepper. Bring to a boil and simmer for 5 minutes.
4. Add the cauliflower and squash, cover partially and cook over moderately low heat, stirring occasionally, until the vegetables are tender (approx 15 minutes).
5. Add the chicken to the casserole, season with salt and pepper and cook just until white throughout, about 5 minutes.
6. Serve over rice, and garnish with lemon wedges.

Nutrition information for 1 serving: 306 calories; 12 gm fat; 3.9 gm sat fat; 23 gm carb; 4.6 gm fiber.

This recipe and many other healthy meals can be found in the March issue of Food and Wine magazine.

Lime and Chili Chicken

This is a really simple recipe that I found in a recent Donna Hay magazine which is quick to make, and healthy as well.

In the magazine's recipe they use Chinese broccoli, but any type of green vegetable works such as broccoli, kale, chard, spinach or collard greens. I also added baby carrots for some color and additional sweet flavor, and sprinkled five spice powder over the vegetables as they cooked.

Ingredients (serves 4)

• 1/2 cup vegetable or light olive oil
• 2/3 cup store bought chili jam or sauce *
• 1/3 cup lime juice
• 4 cloves crushed garlic*
• 4 chicken fillets, thin cut
• 2 cups steamed jasmine rice
  
• green vegetables
• five spice powder to taste
  

* the sauce I used was a Chinese Chili Garlic Sauce (Lee Kum Kee) which is readily available in many supermarkets, and I, therefore, omitted the garlic in the marinade

Method

1. Place the oil, chili sauce, lime juice and garlic (if not included in the sauce) in a non-metallic bowl and stir to combine.
2. Place the chicken in a bowl with half of the marinade, and toss to coat.
3. Set aside for 5 minutes.
4. Heat a grill pan or barbecue over high heat.
   
5. Heat water for the steamed rice, and follow instructions on package for cooking (it usually takes about 15 - 20 minutes).
   
6. Cook the chicken for 4-5 minutes on each side or until cooked through and spoon over the remaining marinade.
7. While the chicken is cooking, steam the vegetables for 3-5 minutes, depending on the type of vegetables used. Thick leafy vegetables will need longer cooking time. Sprinkle a dash of five spice powder on the vegetables as they steam to give them an additional Asian flavor.
8. Serve the chicken and vegetables over the steamed rice.
   

Quick Low Calorie Chicken Fajitas

If you want to invite people round for a casual meal, but don't want to spend hours preparing and cooking when they get there, these chicken fajitas are a sure way to please everyone. Not only do they taste wonderful, but they have only 297 calories per serving (2 tortillas per person).

The recipe is taken from the New Dieter's Cookbook (Better Homes and Garden) that bases its slimming concept on variety, balance and moderation. By not giving up all your favorite foods, you can continue eating the same type of foods after you have reached your slimming goal. The belief is that if a diet doesn't fit your likes and needs, you probably won't stick to it. In this recipe plain low-fat yogurt replaces the usual sour cream used in Mexican dishes.

Chicken Fajitas (Preparation Time 10 mins; Cooking time 10 mins; Low Fat; Low Cholesterol)
Ingredients

• 8 6-inch flour tortillas
• Nonstick spray coating
• 1 small onion, sliced and separated into rings
• 2 cloves garlic, minced
• 1 medium sweet red or green pepper, cut into bite-size strips
• 1 tablespoon cooking oil or olive oil
  
• 9 ounces boned skinless chicken breast halves, cut into bite-size strips
• 1/3 cup salsa
• 2 cups shredded lettuce
• 1/4 cup plain low-fat yogurt
• 1 green onion, thinly sliced

Method

1. Wrap tortillas in foil. Place in a 300 degrees oven for 10 to 12 minutes or until heated through.
2. Meanwhile, spray a large skillet with nonstick spray coating.
3. Add onion and garlic; stir-fry for 2 minutes.
4. Add red pepper and stir-fry for 1 to 2 minutes.
5. Remove from skillet.
6. Add oil to skillet. Add chicken and stir-fry for 3 to 5 minutes or until chicken is tender and no longer pink.
7. Return vegetables to skillet and add salsa.
8. Cook and stir until heated through.
9. To serve, divide chicken mixture evenly among tortillas. Top with shredded lettuce. Dollop with yogurt and sprinkle with green onion. Roll up tortillas.

Nutrition information per serving: 297 calories; 24 g protein; 33 g carbohydrate; 7 g fat; 55 mg cholesterol; 197 mg sodium; 373 mg potassium.

Rigatoni with Chicken & Capers

This is a great recipe if you are looking for a quick, nutritious meal that won't break the bank. It is basically a marinara sauce with chicken and capers added, served over rigatoni, but you can use any type of pasta, dried or fresh.

I have made this recipe with raw chicken pieces, and also ready cooked chicken from the supermarket - both work equally as well.

Ingredients (Serves 4)

• 4 skinless chicken breasts (cooked or raw)
• 1 teaspoon olive oil
• 2 cloves fresh garlic, crushed
• 1 14 1/2 oz can diced tomatoes
• 1-2 teaspoons tomato paste
• 2 bay leaves (dried is OK)
• Sprig of fresh basil, torn or 2 teaspoons dried
• Sprig of oregano, or 1 teaspoon dried
• 3 teaspoons of capers
• 1/4 cup white wine
• Salt and Pepper to taste
• 2 oz Dried Pasta per person
  

Method

1. Heat enough water in a saucepan to cook the pasta, and bring to the boil.
2. Heat the olive oil in a large saute pan over a medium heat. If using uncooked chicken, add to the pan and brown for 10 to 15 minutes, turning to brown evenly. Remove from pan and set aside.
   
3. Add the garlic to the pan, and cook or 1-2 minutes.
4. Add undrained tomatoes, wine, basil, oregano, and bay leaf.
5. Cut the chicken into 2-inch pieces, and return to the tomato mixture.
6. Add the capers and salt and pepper to taste.
7. Add 1 teaspoon tomato paste.
   
8. Leave to simmer while pasta cooks, adding more paste if required.
   
9. Add the pasta to the boiling water, and follow package instructions for cooking times.
10. When pasta is cooked, drain, and serve.

You can either mix the pasta and the tomato sauce together, or you can serve the sauce over the pasta, depending on how you prefer it. Serve with a mixed green salad tossed in a vinaigrette dressing, and you have a perfect summer meal.

Tasty Chicken Salad with Asian Flavors

With salads on everyone's mind this week, due to the really hot weather we have been having here in Southern California, I remembered this great recipe which is essentially grilled chicken brushed with a soy-spice mixture, then served on bed of spinach and drizzled with a soy vinaigrette.

At only 478 calories per serving, and easy to make, why not give it a try?

Ingredients (serves 6)

Soy Vinaigrette:

• 1/3 cup red wine vinegar
• 1 tablespoon soy sauce
• 3 cloves garlic, minced
• 1/2 cup olive oil
  

Chicken/Salad:

• 9 cups torn fresh spinach
• 1 11-ounce can mandarin orange sections, drained
• 1 large red onion, thinly sliced
• 6 medium skinless, boneless chicken breast halves (about 1 1/2 pounds)
• 1/4 cup soy sauce
• 1 tablespoon cooking oil
• 1 tablespoon honey
• 1 teaspoon five-spice powder
• 2 cloves garlic, minced
• 1/4 teaspoon ground ginger
• 2 avocados, peeled and sliced

Recipe

1. First make the soy vinaigrette. In a small bowl, combine the red wine vinegar, soy sauce, and garlic. Whisk in the olive oil, set aside.
2. In a large bowl, combine the spinach, oranges, and onion; toss to mix.
3. Rinse the chicken in cold water; pat dry with paper towels.
4. In a small bowl, combine the soy sauce, oil, honey, five-spice-powder, garlic and ginger. Brush the chicken with the soy-spice mixture.
5. Grill the chicken in an uncovered grill directly over medium coals or 6 to 7 minutes. Turn and brush with the soy-spice mixture and cook for 6 to 7 minutes more.
6. Divide the spinach mixture among 6 individual plates. Slice each chicken breast into 1/2-inch thick slices. Place the chicken on the spinach. Arrange the avocado slices around the chicken.
7. Drizzle each salad with some of the vinaigrette.

Nutritional Information Per Serving:

478 calories; 27 g protein; 20 g carbohydrate; 34 g total fat (5 g saturated); 60 m cholesterol; 989 mg sodium; 1,185 mg potassium.

Creamy Smoked Paprika Chicken a La King

This is an adaptation of Chicken a La King, but it has the addition of smoked paprika, cream and white wine. This recipe uses cooked chicken, but turkey works for this recipe too (a great use of leftovers).

We served it over toasted English muffins, but you can also serve it with toast or with plain white rice. It is a great in the week, quick, tasty meal. If you don't have time to roast a chicken, use pre-cooked store bought chicken pieces instead.

Smoked Paprika Chicken A La King (serves 4)
Ingredients

• 2 tablespoon butter
• 1 tablespoon finely chopped onions
• 1 cup sliced mushrooms
• 1/2 cup diced green pepper
• 2 tablespoons flour
• 1 cup chicken stock
• 1/2 cup cream
• 2 tablespoons dry white wine
• 2 tablespoons dry sherry
• 3 cups diced cooked chicken or turkey
• 1 tablespoon chopped English parsley
• Sprigs parsley to garnish
• 1 teaspoon smoked paprika
• Salt and pepper to taste
  

Recipe

1. Heat the butter in a small pan.
2. Add the onion, mushrooms, and green pepper. Cook for 2-3 minutes.
3. Stir in the flour and mix well with the vegetables. Gradually add the chicken stock, and stir until boiling.
4. Add the white wine and sherry, and bring back to the boil. Heat for several minutes until liquid has reduced by half.
5. Add the cream, smoked paprika and seasonings.
6. Stir in the cooked chicken and chopped parsley.
7. Heat through for a further 2-3 minutes.
8. Serve immediately over toasted English muffins, toast or rice.
9. Garnish with parsley sprigs and sprinkle with paprika.
   

Healthy Lemon Garlic Chicken

This recipe is one of the easiest to prepare and because you grill skinless chicken, it is a healthy summer choice. The chicken is first marinated for at least an hour, which allows it to fully develop the flavor of the lemon and garlic, and just before grilling, it is coated with a chipotle rub. The one I used is a Wild Cherry Chipotle rub which adds a smoky wood flavor, but any chipotle rub would work. I served this recipe with freshly made potato salad and water cress drizzled with balsamic vinegar and virgin olive oil, but it is also great served with a green salad and fresh bread.

Ingredients (serves 4)

• 4 skinless chicken thighs
• 8 skinless chicken drumsticks
• Dried Chipotle Rub

For the Marinade

• 2 tablespoons fresh lemon juice
• 2 tablespoons light olive oil
• 2 cloves garlic, minced
• 1/2 teaspoon dried oregano
• 2 teaspoons red wine vinegar
  
• 1/4 teaspoon freshly ground salt
• 1/4 teaspoon freshly ground black pepper

Recipe

1. In a small bowl combine the lemon juice, olive oil, garlic, oregano and the freshly ground salt and pepper. Mix well.
2. Skin the chickens, rinse under cold water and pat dry with paper towels.
3. With a sharp knife or scissors, make deep cuts to the bone on both sides of the drumsticks, and on the fleshy part of the thighs. This not only allows the flavor of the marinade to penetrate deeply, but also ensures that the meat cooks through to the bone as quickly and evenly as possible.
   
4. Add the chicken to the marinade mixture and refrigerate for at least an hour to allow the flavor to develop.
5. After an hour, remove chicken from the marinade and coat one side of the chicken with chipotle rub. Discard the marinade.
6. Grill the chicken with the rub facing down on a pre-heated medium hot grill for 10 minutes, turn and coat the second side with rub and grill for a further 10 minutes. Continue grilling for a total of 30 - 40 minutes, turning once, until no pink remains. The temperature of the chicken should be at least 165° F. Do not be tempted to turn the temperature to very high, as this causes the chicken to dry out, it stays moist if cooked more slowly.
7. To serve, place the chicken on serving plates and garnish with lemon wedges and water cress.

As an alternative a 1/2 teaspoon of chili can be added to the marinade for a spicy chicken, and this goes well served with a ranch dressing.

Tagine Cooking

A tagine is a staple cooking tool of Moroccan cuisine. It is used to slow-cook many different types of dishes both sweet and savory. Made in earthenware, the traditional Tagine comprises two parts - a wide base which is about 2-3 inches deep, and on top of this is the tent shaped lid. The same design has been used for centuries in North African kitchens to cook meat, poultry, vegetables, fruits and spices and the slow cooking method allows the subtleties of all the different flavors to meld together, resulting in the succulent, flavorful and fragrant dishes for which the region is known.

Earthenware tagines are still in use in North Africa today, and have a slightly rounded base so that they fit firmly into slow burning charcoal. The shape of the lid allows very little water to be used (which has always been useful in a desert region) in the base of the tagine, and as the food heats up the steam that forms in the tall lid does not evaporate but re-condenses when it hits the cool sides and keeps the food moist whilst cooking. Also the tall shape of the lid keeps the top of the lid cool enough to handle without a cloth.

As well as the earthenware tagines used widely in North Africa, many adaptations have been made to suit modern kitchens, such as the Le Creuset tagine pictured here which has a glazed earthenware lid, but an enamelled cast iron base. In this way the firm, flat base can easily be used on any modern heat source, but the advantages of the earthenware lid are still retained.

Cooking and hospitality are an integral part of life in North Africa and the tagine recipe below is typical of the wonderful combinations of flavor that can be produced with tagine cooking, yet the dish is relatively simple to make. You don't have to own a traditional tagine to prepare good Moroccan food. If you have an enameled casserole dish with a lid, a crockpot or a small Dutch oven, these will substitute for the tagine, and you can still enjoy the mouthwatering flavors of North Africa in your own home.

Recipe - Lemon Chicken Tagine

Ingredients

• 1 tablespoon olive oil
• 1 medium onion
• 2 cloves garlic, crushed
• 4 chicken quarters
• 1 level teaspoon ground turmeric
• 1 tablespoon chopped fresh coriander
• 1 1/2 cups chicken stock
• 4 quarters preserved lemons
• salt
• freshly ground black pepper
• fresh coriander to garnish

Method

1. Heat the oil in the tagine base, fry the onion and garlic gently for 3-4 minutes without coloring.
2. Cut the chicken quarters into two pieces. Add these to the tagine, raise the heat slightly and brown evenly, turning the pieces frequently.
3. Add the turmeric, coriander and stock with some seasoning, bring to a simmer.
4. Rinse the pieces of lemon thoroughly in cold running water. Cut away and discard the fruit flesh then cut the softened peel into thin strips, stir these into the chicken.
5. Cover and cook very slowly for 2 - 2 1/2 hours. Remove the lid and boil the liquid rapidly for a few minutes to thicken the consistency.
   
6. Garnish liberally with the chopped coriander before serving.
   

Can Cinnamon Lower Blood Sugar?

Can cinnamon help to lower blood sugar levels? As early as 2700 BC, Chinese herbalists used cinnamon to help treat stomach and kidney disorders, and later Greek and Indian healers valued it as a remedy for many digestive complaints.

Recent research carried out in Pakistan showed that diabetics who took cinnamon pills for 40 days saw their cholesterol levels fall by at least 13% and their triglyceride levels by at least 23%. Similarly, research in Germany showed that when adults with type 2 diabetes took the equivalent of 1 g of cinnamon powder three times a day for four months, cinnamon reduced their blood sugar by about 10%, and it is believed that compounds in cinnamon may activate enzymes that stimulate insulin receptors. So this is good news for those who love the taste of cinnamon.

Cinnamon is used extensively in Moroccan dishes, and one of my favorites is the chicken recipe below which is both tasty and healthy. It combines chicken, tomatoes and honey in a dish that is low in fat and rich in protein, antioxidants, potassium and easily assimilated sugars. It is also very easy to make, just needing a stir from time to time.

Chicken with Tomatoes in Honey - Serves 4

Ingredients
1 tablespoon extra virgin olive oil
Handful blanched almonds
4 boneless, skinless chicken pieces, about 10 oz
1 large onion, grated or finely chopped
5 large tomatoes, peeled, seeded, and coarsely chopped
1/2 teaspoon saffron threads
Good pinch black pepper
1/2 - 3/4 teaspoon salt
1/2 - 3/4 teaspoon ground cinnamon

Recipe

1. Heat a pan, add the oil and almonds and saute until golden. Alternatively put the almonds on a baking sheet and toast in a preheated oven, 350 degF, for about 10 minutes. Remove and set aside.
2. Add the chicken to the pan, cover, and saute over medium-high heat for about 5 minutes, stirring occasionally. When the chicken is golden, reduce heat to medium and let cook, still covered, in its own juices for another 15 minutes, stirring from time to time.
3. Stir in the onions and cook for a few more minutes, then add the tomatoes, saffron, pepper and salt. Cover and simmer for 40 minutes, stirring once or twice.
4. Transfer the chicken to a separate dish and continue simmering the tomatoes until the liquid has almost evaporated. Season with cinnamon and drizzle all over with the honey.
5. Return the chicken to the pan, simmer for a few minutes to warm through, then garnish with the almonds and serve with couscous.