14 Of The Best Authentic Spanish Tapas Recipes

https://fooddrinkdestinations.com/best-authentic-spanish-tapas-recipes/

Mom's Cucumber salad

1. Peel the cucumber
2. Slice thin
3. Put it in a bowl and let it stand for 30 minutes with salt(3 teaspoons)
4. Squeeze out water of cucumber and pour out excess water
5. Add Olive Oil (3 teaspoons)Pepper, garlic, sugar (1 & 1/2 teaspoon), and vinegar(3 Teaspoon) to the bowl - taste
6. Add paprika at the end

Salmon with Red Wine-Balsamic Sauce

Total:30 mins

Yield:4

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 small shallot, minced
• 1 thyme sprig
• 1/2 teaspoon cracked black pepper
• 2 cups dry red wine
• 1/4 cup balsamic vinegar
• 2 tablespoons heavy cream
• 4 tablespoons cold unsalted butter, cut into tablespoons
• Salt and freshly ground black pepper
• Four 6-ounce skinless salmon fillets

Directions

1. In a medium saucepan, heat 1 tablespoon of the olive oil. Add the shallot and cook over moderate heat until softened, about 4 minutes. Add the thyme sprig, black pepper, red wine and balsamic vinegar and boil over high heat until reduced to 2 tablespoons, about 12 minutes. Remove the pan from the heat and whisk in the cream, then whisk in the butter, 1 tablespoon at a time. Season the sauce with salt and pepper. Strain into a bowl and keep warm.
2. In a large nonstick skillet, heat the remaining 1 tablespoon of olive oil until shimmering. Season the salmon fillets with salt and pepper and add them to the skillet, skinned side up. Cook over moderately high heat until the fillets are browned, about 4 minutes. Turn the salmon and cook over moderate heat until the fish is just opaque throughout, about 3 minutes longer. Transfer the salmon to plates, spoon the sauce over the fish and garnish with ground black pepper. Serve immediately.

INGREDIENTS 1/4 cup extra virgin olive oil 1 shallot, finely chopped 4 cloves garlic, finely chopped 1 teaspoon dried oregano 1-2 teaspoons crushed red pepper flakes 1/2 cup tomato paste 1/4 cup vodka 3/4 cup basil pesto, homemade or store-bought kosher salt and black pepper 1 cup heavy cream or canned coconut milk 1 pound short cut pasta 3 tablespoons salted butter 1/3 cup grated Parmesan cheese, plus more for serving 1/4 cup fresh basil roughly chopped INSTRUCTIONS Heat a large skillet over medium-low heat. When the oil shimmers, add the shallot, garlic, and oregano. Cook until the shallots begin to caramelize, about 5 minutes. Reduce the heat to low, add the tomato paste and red pepper flakes, cook 4-5 minutes, until thickened. Stir in the vodka, cook another 2 minutes. Stir in the pesto and cream. Season with salt and pepper. Keep warm over low heat. Bring a large pot of salted water to a boil. Add the pasta and cook according to package directions until al dente. Just before draining, remove 1 1/2 cups of the pasta cooking water. Drain. To the vodka sauce, add the pasta, 1/2 cup pasta cooking water, and the butter, tossing until the butter has melted. Add the parmesan and basil. If needed, thin the sauce with additional pasta cooking water. Divide the pasta among plates and top with basil and cheese. Enjoy! Recipe Notes To Replace the Vodka: use an equal amount of chicken or vegetable broth. To Make Ahead: prepare the alla vodka sauce through step 1. The sauce can be made 4 days ahead of time and chilled in the fridge. To serve, warm on the stove, follow the directions through step 2. To Freeze: the alla vodka sauce can be made, then frozen in a freezer-safe container for up to 3 months. Thaw, then use as directed.

Article 

INGREDIENTS

• 1/4 cup extra virgin olive oil
• 1 shallot, finely chopped
• 4 cloves garlic, finely chopped
• 1 teaspoon dried oregano
• 1-2 teaspoons crushed red pepper flakes
• 1/2 cup tomato paste
• 1/4 cup vodka
• 3/4 cup basil pesto, homemade or store-bought
• kosher salt and black pepper
• 1 cup heavy cream or canned coconut milk
• 1 pound short cut pasta
• 3 tablespoons salted butter
• 1/3 cup grated Parmesan cheese, plus more for serving
• 1/4 cup fresh basil roughly chopped

INSTRUCTIONS

1. Heat a large skillet over medium-low heat. When the oil shimmers, add the shallot, garlic, and oregano. Cook until the shallots begin to caramelize, about 5 minutes. Reduce the heat to low, add the tomato paste and red pepper flakes, cook 4-5 minutes, until thickened. Stir in the vodka, cook another 2 minutes. Stir in the pesto and cream. Season with salt and pepper. Keep warm over low heat.
2. Bring a large pot of salted water to a boil. Add the pasta and cook according to package directions until al dente. Just before draining, remove 1 1/2 cups of the pasta cooking water. Drain.
3. To the vodka sauce, add the pasta, 1/2 cup pasta cooking water, and the butter, tossing until the butter has melted. Add the parmesan and basil. If needed, thin the sauce with additional pasta cooking water.
4. Divide the pasta among plates and top with basil and cheese. Enjoy!

Recipe Notes

To Replace the Vodka: use an equal amount of chicken or vegetable broth.

To Make Ahead: prepare the alla vodka sauce through step 1. The sauce can be made 4 days ahead of time and chilled in the fridge. To serve, warm on the stove, follow the directions through step 2.

To Freeze: the alla vodka sauce can be made, then frozen in a freezer-safe container for up to 3 months. Thaw, then use as directed.

Keto Microwave Mug Bread

 

You will need

• Large mug with straight sides. (microwave proof)
• A microwave

Ingredients

• 2 large eggs
• 70g Almond Flour
• 1/2 tspn of oil
• 1/4 tspn Baking Powder

Method

1. Place all the ingredients in the mug and mix all together with a fork or similar implement. This makes a batter.
2. Place the mug with the batter mix into the microwave and cook on full power for 2 minutes 30 seconds.
3. Remove from the microwave and allow to cool for at least a minute.
4. Take the bread out of the mug and you will have a cylindrical loaf.
5. Cut into as thick you want the slices. I get 4 to 6 slices for my preferred thickness.
6. All done and ready!

Spicy Skilet Chicken

 

Ingredients

• 4 chicken breasts
• 1 Tsp Salt
• 1 Tsp Pepper
• 1 Tsp Chilli Powder
• 1 Tsp Paprika
• Olive Oil

Directions

1. Mix chicken with olive oil, salt, pepper, chilli powder and paprika
2. Let it sit for 30 minutes
3. Add olive oil to skillet - Medium High Heat
4. Add chicken breasts - Partially cover the skillet with pan lid and cook for 9 minutes
5. Turn over chicken breasts - Cook for 7-8 minutes
6. Ensure chicken breasts has an internal temperature of 165 degrees 
7. Remove from pan and let the chicken rest for 5 minutes
8. Serve

Keto Cauliflower Mac and Cheese

 

Article

Ingredients

• 1 head cauliflower, about 8 cups (cut into bite-sized florets)
• 1/4 cup olive oil
• salt and pepper, to taste
• 1 cup heavy cream
• 2 ounces cream cheese (full fat), softened
• 1 1/2 teaspoons Dijon mustard
• 1 1/2 cups sharp cheddar cheese, shredded
• 1/4 teaspoon garlic powder

Directions

1. Preheat the oven to 450 degrees.
2. Cut the cauliflower into bite-sized florets, about 8 cups. Rinse the florets in a colander and then dry.
3. Spread the cauliflower florets onto a baking sheet and toss with olive oil, salt, and pepper. Roast for 15-20 minutes or until the florets are golden and fork-tender.
4. While the cauliflower is roasting in the oven, pour the heavy cream into a medium-sized saucepan. Bring the cream to a simmer, then add the cream cheese and mustard. Whisk the mixture until the cream cheese melts.
5. Using a wooden spoon, stir in the cheddar cheese, garlic powder, salt, and pepper. Continue to stir until the cheese is completely melted and well blended. Remove the cheese sauce from the heat. Set aside.
6. Remove the roasted cauliflower florets from the oven, transfer them to a greased baking dish, and then turn the oven down to 375 degrees.
7. Pour the cheese sauce over the roasted cauliflower and bake for 15-20 minutes, or until golden brown and hot. Serve immediately. Top with crushed pork rinds and/or crumbled bacon for an added treat! Enjoy.

Spicy Thai Lentil Curry

 

Article

Servings: 8

Prep Time-10 mins

Cook Time-30 mins

Total Time- 45 mins

Ingredients

• 1 onion finely chopped
• 13.5 oz can coconut milk 400 mL; full fat recommended
• 2 teaspoons Thai red curry paste see note 1
• 1 tablespoons fish sauce see note 2
• 1 tablespoons brown sugar see note 3
• 1 cup stock chicken or vegetables
• 1 cup red lentils see note 4

Serve with

• rice
• cilantro
• lime wedges
• steamed vegetables

Instructions

1. Combine ingredients- In a 4 quart or larger pot, combine the onion, coconut milk, Thai red curry paste, fish sauce (or soy sauce), brown sugar, stock and red lentils. Stir to combine, cover, bring to a boil, then reduce the heat to simmer.
2. Simmer- Simmer for 20 minutes, stirring and using the spoon to mash the curry paste into the mixture (this is important, otherwise you could have chunks of curry paste in your curry- not great!). When curry is thickened and lentils are softened, the curry is ready to serve.

Notes

• red or green curry paste may be used in this recipe. I've tested using Thai Kitchen and Cock brands of curry paste. If vegan, ensure the curry paste does not contain shellfish.
• if vegan, use soy sauce, tamari or coconut aminos.
• this curry is ever so slightly sweet; if you do not enjoy a sweet curry, cut back to half and taste. You can always add it in after!
• you may use uncooked red or green lentils in this curry. If using green lentils, increase the cook time to 45 minutes, or until softened to your liking.
• serving size is strictly an estimate; nutritional information does not include rice or other suggested accompaniments.

Storage

• Cool curry completely, then portion out in meal prep containers with rice and steamed veggies, OR leave it as a larger portion.
• refrigerate for up to 4 days
• freeze for up to 3 months

Reheating

• Heat individual portions in the microwave until steaming hot. Heat larger portions in a pot on the stove over medium heat for 15-20 minutes, or until warmed through.
• If frozen, depending on the quality of your meal prep container, you may be able to reheat from frozen on low heat. Otherwise, thaw and reheat in the microwave until steaming hot.

Freezer packs

• You can assemble all ingredients except for the red lentils (green can be added) ahead in a sturdy freezer bag (1 gallon), meal prep container or silicone bag. Squeeze as much air out as possible.
• freeze for up to 3 months
• thaw before dumping into a pot (add red lentils if needed)
• cook as directed above in this recipe card.

Nutrition

Serving: 1cup (see note 5 | Calories: 204kcal | Carbohydrates: 19g | Protein: 7g | Fat: 12g | Saturated Fat: 10g | Sodium: 304mg | Potassium: 367mg | Fiber: 8g | Sugar: 5g | Vitamin A: 268IU | Vitamin C: 3mg | Calcium: 25mg | Iron: 3mg

Jerk-Spiced Salmon & Quinoa Bowl With Mango Vinaigrette

 

ACTIVE: 40 min TOTAL: 50 min

SERVES 6: 4 oz. salmon, ¾ cup quinoa & ⅔ cup vegetables each

Ingredients

• 1 ½ pounds skin-on salmon fillet
• 8 tablespoons extra-virgin olive oil, divided
• 2 tablespoons jerk seasoning plus 1 teaspoon, divided
• 1 teaspoon paprika
• 4 teaspoons lime juice, divided, plus lime wedges for serving
• 1 pound Brussels sprouts, trimmed and halved
• ¾ teaspoon kosher salt, divided
• ¼ teaspoon ground pepper, divided
• 1 medium butternut squash, peeled and cut into 1/2-inch cubes
• 1 large shallot, minced
• 2 cups low-sodium vegetable or chicken broth
• 1 cup quinoa
• ¼ cup mango juice or nectar
• 2 tablespoons chopped fresh cilantro
• ¾ cup dried cranberries, coarsely chopped

Mango juice in the vinaigrette balances the spiced salmon and roasted vegetables on these grain bowls.

1. Place salmon on a cutting board, skin-side up, and cut into 6 portions. Using a sharp knife, make three ⅛-inch-deep cuts through the skin of each portion. Whisk 1 tablespoon oil, 2 tablespoons jerk seasoning, paprika and 1 teaspoon lime juice in a medium bowl. Rub the mixture on both sides of the salmon. Cover and refrigerate for about 20 minutes.
2. Position racks in upper and lower thirds of oven; preheat to 425°F.
3. Toss Brussels sprouts, 1 tablespoon oil, ¼ teaspoon salt and ⅛ teaspoon pepper on a rimmed baking sheet. Toss squash, 1 tablespoon oil, ¼ teaspoon salt and the remaining 1 teaspoon jerk seasoning on another rimmed baking sheet. Roast the vegetables until lightly browned, stirring and rotating the pans between the racks halfway through, about 20 minutes.
4. Meanwhile, heat 1 tablespoon oil in a medium saucepan over medium-high heat. Add shallot and cook, stirring, until softened, about 2 minutes. Add broth and bring to a boil. Add quinoa, cover and reduce heat to a low simmer. Cook until most of the liquid has been absorbed, 15 to 20 minutes. Remove from heat.
5. When the vegetables are out of the oven, turn broiler to high and line a baking sheet with foil.
6. Place the salmon, skin-side up, on the prepared baking sheet. Broil until the skin is crispy and the flesh is opaque, 8 to 10 minutes.
7. Whisk mango juice (or nectar), cilantro, the remaining 4 tablespoons oil, 3 teaspoons lime juice, ¼ teaspoon salt and ⅛ teaspoon pepper in a small bowl. Serve the quinoa, vegetables and salmon topped with the dressing, dried cranberries and lime wedges.

CAL 598 / FAT 29G (SAT 4G) / CHOL 72MG / CARBS 58G / TOTAL SUGARS 21G (ADDED 0G) / PROTEIN 33G / FIBER 9G / SODIUM 691MG / POTASSIUM 1,342MG.

Keto Hash Browns

 

Prep Time: 10 minutes Cook Time: 40 minutes Total Time: 50 minutes Servings: 8 servings 

Ingredients

• 4 cups cauliflower rice approximately 1 head of cauliflower
• 1/2 cup parmesan cheese finely grated
• 2 large eggs
• 2 tbsp olive oil
• 1/2 teaspoon salt to taste

Instructions

1. Preheat the oven to 200C/400F. Line a flat baking sheet with parchment paper and set aside.
2. In a microwave safe bowl, add your riced cauliflower and microwave for 2 minutes, until slightly tender. Remove from the microwave and let the cauliflower sit for 10 minutes, before using a dishcloth to squeeze out all excess moisture.
3. Transfer the cauliflower into a large mixing bowl. Add the remaining ingredients and mix well, until combined.
4. Using your hands, form 8 small portions of the mixture and place them onto the lined sheet. Form into rectangular shapes and bake for 40-45 minutes, or until golden brown. Remove the hash browns from the oven and let cool on the sheet for 5 minutes, before serving.

Notes

TO STORE: Leftover hash browns should be stored in the refrigerator, covered. They will keep well for up to 1 week.

TO FREEZE: Place the cooled hash browns into a ziplock bag and store them in the freezer for up to 6 months.

REHEATING: Either use a hot non-stick pan or air fryer. Heat up until crispy on all sides. 

Nutrition

Serving: 1serving | Calories: 93kcal | Carbohydrates: 4g | Protein: 5g | Fat: 7g | Sodium: 142mg | Potassium: 262mg | Fiber: 2g | Vitamin A: 116IU | Vitamin C: 39mg | Calcium: 99mg | Iron: 1mg | NET CARBS: 2g

Fried Chicken Sandwiches with Hot Sauce Aioli

 

Article

This is one damn-good sandwich from Larry McGuire and Tom Moorman. The chicken is tender and crisp, and it’s topped with a crunchy, tangy slaw and spicy aioli. It’s messy and delicious and completely addictive.    Slideshow: More Chicken Sandwich Recipes 

Recipe Summary

Total:1 hr 30 mins

Yield:4

Ingredients

MARINADE:

• 1 cup buttermilk
• 1 tablespoon fresh lime juice
• 2 thyme sprigs
• 1 garlic clove, minced
• 1 bay leaf
• 1/2 teaspoon sugar
• Cayenne
• Kosher salt
• Pepper
• Two 4- to 5-ounce chicken cutlets, cut in half and lightly pounded

SLAW:

• 2 tablespoons buttermilk
• 2 tablespoons mayonnaise
• 1 tablespoon minced parsley
• 1 teaspoon ranch dressing powder, such as Hidden Valley Ranch
• 1/2 teaspoon fresh lime juice
• 4 cups shredded cabbage
• 1 medium kohlrabi, peeled and julienned
• 1 Granny Smith apple, peeled and julienned
• Kosher salt
• Pepper

AIOLI:

• 1/4 cup mayonnaise
• 1 tablespoon hot sauce, preferably Cholula, plus more for drizzling
• 1/4 teaspoon grated lime zest plus 2 teaspoons fresh lime juice
• 1/2 garlic clove, finely grated
• Kosher salt
• Pepper

SANDWICHES:

• 2 cups all-purpose flour
• 2 teaspoons kosher salt
• Canola oil, for frying
• 4 sesame seed burger buns, split and toasted
• Pickled jalapeños, for serving

Directions

1. Marinate the chicken In a large bowl, mix the buttermilk with the lime juice, thyme, garlic, bay leaf and sugar. Season with cayenne, salt and pepper. Stir in the chicken, cover and refrigerate for 6 hours.
2. Meanwhile, make the slaw In a large bowl, whisk the buttermilk with the mayonnaise, parsley, ranch powder and lime juice. Toss in the cabbage, kohlrabi and apple. Season with salt and pepper. Refrigerate.
3. Make the aioli In a small bowl, whisk the mayonnaise with the 1 tablespoon of hot sauce, the lime zest and juice and the garlic. Season with salt and pepper. Refrigerate for 15 minutes.
4. Make the sandwiches Using tongs, transfer the chicken to a baking sheet. In a shallow bowl, whisk the flour with the salt. Dredge the chicken in the flour. Dip the coated chicken back in the marinade, dredge again in the flour, then return to the sheet.
5. In a large saucepan, heat 1 inch of oil to 350°. Fry the chicken, turning occasionally, until golden, about 6 minutes. Using tongs, transfer the fried chicken to paper towels.
6. Lightly drizzle some aioli on the bun bottoms. Top with the chicken cutlets, slaw and pickled jalapeños. Drizzle with more aioli and hot sauce, close the sandwiches and serve.

Low Carb Ground Beef & Broccoli

Prep Time: 5 mins Cook Time: 25 mins Total Time: 30 mins Servings: 4 Servings

Ingredients

• 1 tbsp cooking oil olive, coconut, peanut
• 1 lb ground beef
• 1 head of broccoli cut into florets
• 1/2 tbsp sesame oil divided
• 1 1/2 tbsp low-sodium soy sauce
• 1 tsp chili oil
• 1 tbsp brown sugar substitute or other granulated sugar substitute
• 1-2 cloves garlic minced
• 1 small piece ginger grated
• Salt and pepper to taste

Instructions

• Heat the cooking oil in a large skillet over medium high heat. Add the broccoli florets and cook until just slightly tender, about 6 minutes. Remove from pan.
• Add half the sesame oil to the pan along with the ground beef. Saute, breaking up into small pieces as it browns.
• Meanwhile, combine the soy sauce, chili oil, remaining sesame oil, brown sugar substitute, garlic and ginger in a bowl.
• Once the meat is browned, lower the heat and add the broccoli back into the pan.
• Pour in the sauce and stir the beef and broccoli together until the sauce is incorporated. Season with salt and pepper, to taste.
• Serve on top of cauliflower rice or on its own.

Notes

I use Chiu Chow Chili Oil by Lee Kum Kee. You can substitute with another chili oil or Sriracha. It’s not enough to make the dish spicy, but leave it out if you don’t tolerate any heat.

Nutrition

Calories: 401kcal | Carbohydrates: 15g | Protein: 24g | Fat: 30g | Saturated Fat: 9g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 326mg | Potassium: 808mg | Fiber: 4g | Sugar: 3g | Vitamin A: 947IU | Vitamin C: 136mg | Calcium: 95mg | Iron: 3mg

Vegan Red Lentil Curry

Article

Prep Time:10 MINS

Cook Time:35 MINS

Total Time:45 MINS

Serving size:4

INGREDIENTS

• 1 tablespoon refined or virgin coconut oil, or a neutral-flavored oil
• 4 cloves garlic, minced
• 2 inch piece of fresh ginger, peeled and minced or grated
• 1 tablespoon minced fresh turmeric, or 1 teaspoon ground turmeric
• 1-2 serrano peppers, diced (see recipe note below on spice level)
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon Indian red chili powder (if you only have regular chili powder, which is a blend, use 1 teaspoon)
• 2 teaspoons curry powder
• 1 teaspoon garam masala
• Kosher salt or sea salt to taste (I use about 1 tsp kosher salt, and add more at the end)
• Freshly cracked black pepper to taste
• 
  
• 1 cup (180-190g) red lentils, or split red lentils (the split variety will cook a bit quicker)
• 2 cups (480 mL) low-sodium vegetable broth
• 1 14 ounce (400-425g) can crushed tomatoes
• 1 13.5- ounce (400 mL) can full-fat coconut milk
• 3 tablespoons unsweetened creamy almond butter
• 1/2 a small lemon, juiced
• 1/2 cup (~8g) fresh cilantro, roughly chopped
• For serving: Basmati or Jasmine rice and Indian flatbread such as roti, paratha, or naan

INSTRUCTIONS

1. Rinse the lentils in cold water until the water runs clear.
2. Heat a large, deep skillet or large saucepan over medium-high heat and add the coconut oil. Once the oil is shimmering, add the garlic, ginger, fresh turmeric (if using), and Serrano pepper and cook for 2 minutes, stirring frequently to prevent garlic from burning.
3. Add the cumin, coriander, chili powder, curry powder, garam masala, salt, and black pepper to taste, and cook for 30 to 60 seconds until fragrant, tossing frequently to prevent burning. If using ground turmeric instead of fresh turmeric, add the ground turmeric now, along the the rest of the spices.
4. Pour in the vegetable broth, and use a wooden spoon or spatula to scrape up any browned bits on the bottom of the pot. Add in the lentils and the crushed tomatoes and mix well. Reduce the heat to low and cover the pan with a lid. Simmer for 20 to 25 minutes, or until the lentils are cooked through and have mostly softened. If you find that the lentils are not quite soft after 25 minutes, add a few spoons more of broth or water and cook for another 5 minutes.
5. Remove the lid and stir in the coconut milk, almond butter, along with salt and pepper to taste Continue cooking on low heat, uncovered for 5 to 8 minutes, until the curry has thickened and is creamy.
6. Finally, stir in the lemon juice and cilantro, and turn off the heat. If you want your lentils to even creamier and more on the puréed side, use an immersion blender to lightly purée the curry.

Serve the curry with rice and/or Indian flatbread and garnish with additional cilantro. Store leftovers in the fridge for 3-4 days.

NOTES

If you can't tolerate spicy food whatsoever, you can omit the chili peppers. If you can handle a little heat, use one Serrano pepper (remove the seeds) or one jalapeño pepper (with the seeds), and if you really like things on the spicy side, use two Serrano peppers (with seeds intact).

Lentils With Tahini Sauce

 

Ingredients

• 2 tablespoons tahini (sesame paste)
• 2 tablespoons fresh lemon juice
• 2 tablespoons olive oil
• kosher salt and black pepper
• Kale - Optional
• 1 15-ounce can lentils, rinsed

Directions

1. Whisk together the tahini, lemon juice, oil, 2 tablespoons water, ¾ teaspoon salt, and ¼ teaspoon pepper.
2. In a large skillet over medium heat, cook the kale and ¼ cup water, covered, tossing occasionally, until tender, 6 to 8 minutes. Drain the kale and fold in the lentils. Serve with the tahini sauce.

Nutrition Facts

Per Serving: 241 calories; fat 12g; saturated fat 2g; sodium 484mg; protein 11g; carbohydrates 28g; sugars 1g; fiber 8g; iron 3mg; calcium 238mg.

Green Lentil Curry

Article

Green Lentil Curry is easy lentil curry recipe with green or brown lentils, coconut milk and simple Indian spices. Cook on a stove, in slow cooker or Instant Pot, or make a freezer meal.

Prep Time: 5 minutesCook Time: 45 minutesTotal Time: 50 minutes 

Servings: 6 servings Ingredients

• 1 large onion finely chopped
• 6 garlic cloves crushed
• 1 tsp coconut oil
• 1 tsp turmeric
• 1/2 tsp coriander ground
• 1 tsp curry powder
• 1 tsp cumin
• 1 1/4 tsp salt
• 14 oz can coconut milk full fat
• 6 oz can tomato paste
• 2 cups green lentils uncooked & rinsed
• 3 cups water
• Greek yogurt and avocado for serving

Instructions

Stovetop: 

1. Preheat dutch oven or heavy bottom medium pot on low-medium heat and swirl oil to coat. Add onion and garlic, cook until golden brown (5 minutes), stirring occasionally. Add turmeric, coriander, curry powder, cumin and salt; cook for another 30 seconds, stirring frequently.
2. Add coconut milk, tomato paste, water, lentils and stir to combine. Bring to a boil, cover and cook on low for 45 minutes. Remove from heat and let stand 5 minutes.

Slow Cooker: 

1. Preheat small skillet on low-medium heat and swirl oil to coat. Add onion and garlic, cook until golden brown (5 minutes), stirring occasionally. Add turmeric, coriander, curry powder, cumin and salt; cook for another 30 seconds, stirring frequently.
2. Transfer to a slow cooker and add coconut milk, tomato paste, water and green lentils. Stir to combine, cover and cook on High for at least 3 - 4 hours or on Low for 6 - 8 hours.
3. Instant Pot: In Instant Pot, add ingredients in exact same order: onion, garlic, turmeric, coriander, curry powder, cumin, salt, green lentils, water, coconut milk and tomato paste. Do not stir!
4. Cover, set pressure valve to Sealing and press Pressure Cooking on High for 25 minutes. After do Quick Release to release the pressure by turning the valve to Venting.

Store and reheat: Leftovers keep fresh in the fridge in an airtight container for 5-6 days. Reheat by simmering on low with a splash of water or broth, in a small pot while covered and stirring once or twice. Shouldn't take more than 5 minutes.

Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw curry in a fridge overnight or on a counter for 5-6 hours.

Nutrition

Serving: 1.25cups | Calories: 425kcal | Carbohydrates: 50g | Protein: 19g | Fat: 17g | Saturated Fat: 15g | Sodium: 519mg | Potassium: 839mg | Fiber: 23g | Sugar: 8g | Vitamin A: 25IU | Vitamin C: 7mg | Calcium: 63mg | Iron: 6mg

Sesame Grilled Salmon

Prep:10 mins

Cook:10 mins

Additional:5 mins

Total:25 mins

Servings:2

Ingredient

• ¼ cup light soy sauce
• 1 ½ tablespoons honey
• 1 tablespoon grated fresh ginger
• 1 clove garlic, minced
• 1 pound salmon fillets
• 1 teaspoon sesame oil
• 2 teaspoons sesame seeds

Directions

Step 1

Whisk soy sauce, honey, ginger, and garlic together in a bowl until marinade is evenly mixed. Set aside 1/4 of the marinade.

Step 2

Place salmon fillets in shallow dish; pour the remaining marinade over the salmon. Cover dish with plastic wrap and refrigerate for 5 minutes.

Step 3

Heat sesame oil in a large skillet over medium-high heat.

Step 4

Remove salmon from marinade, shaking to remove excess marinade, and place, skin-side up, into the hot oil; cook for 4 minutes. Discard unused marinade in the shallow dish. Flip salmon and drizzle the reserved 1/4 of the marinade over salmon; sprinkle with sesame seeds. Cook until fish flakes easily with a fork, 5 to 7 minutes. Flip salmon, remove skin, and cook 1 minute more.

Cook's Note:

The nutrition data for this recipe includes the full amount of the marinade ingredients. The actual amount of the marinade consumed will vary.

Nutrition Facts

Per Serving: 406 calories; protein 43.7g; carbohydrates 14.7g; fat 18.5g; cholesterol 111.5mg; sodium 1878.6mg. 

Savory Sea Scallops and Angel Hair Pasta

Prep:25 mins

Cook:5 mins

Total:30 mins

Servings:6

• 1 (16 ounce) package angel hair pasta
• ¼ cup butter
• 2 cloves garlic, minced
• 2 pounds sea scallops, rinsed and patted dry
• 3 tablespoons chopped fresh basil
• 2 tablespoons chopped fresh flat-leaf parsley
• 2 tablespoons fresh lemon juice
• salt and freshly ground black pepper to taste
• ½ cup heavy cream (Optional)
• 1 tablespoon grated Parmesan cheese to taste (Optional)

Directions

Step 1

Fill a large pot with lightly salted water and bring to a rolling boil over high heat. Once the water is boiling, stir in the angel hair pasta, and return to a boil. Cook the pasta uncovered, stirring occasionally, until the pasta has cooked through, but is still firm to the bite, 4 to 5 minutes. Drain well in a colander set in the sink.

Step 2

Melt butter in a skillet over medium heat. Stir in the garlic and cook just until fragrant and softened, about 1 minute. Slice any scallops over 3/4-inch thick in half so they'll cook evenly; stir scallops, basil, and parsley into the skillet. Cook and gently stir just until scallops feel slightly firm when pressed with a finger, 2 to 3 minutes. Scallops will become tough and chewy if overcooked. Stir in lemon juice, and season with salt and black pepper. Pour in cream if you like a thicker sauce. Bring the mixture just to a bare simmer.

Step 3

Serve over hot angel hair pasta; sprinkle to taste with Parmesan cheese.

Nutrition Facts

Per Serving: 515 calories; protein 33.1g; carbohydrates 46.3g; fat 21.9g; cholesterol 95.5mg; sodium 527.8mg. Full Nutrition

Alaska Salmon Bake with Pecan Crunch Coating

Prep:20 mins

Cook:10 mins

Total:30 mins

Servings:6

Ingredient 

• 3 tablespoons Dijon mustard
• 3 tablespoons butter, melted
• 5 teaspoons honey
• ½ cup fresh bread crumbs
• ½ cup finely chopped pecans
• 3 teaspoons chopped fresh parsley
• 6 (4 ounce) fillets salmon
• salt and pepper to taste
• 6 lemon wedges

Directions

Step 1

Preheat the oven to 400 degrees F (200 degrees C). In a small bowl, mix together the mustard, butter, and honey. In another bowl, mix together the bread crumbs, pecans, and parsley.

Step 2

Season each salmon fillet with salt and pepper. Place on a lightly greased baking sheet. Brush with mustard-honey mixture. Cover the top of each fillet with bread crumb mixture.

Step 3

Bake for 10 minutes per inch of thickness, measured at thickest part, or until salmon just flakes when tested with a fork. Serve garnished with lemon wedges.

 I Made It  Print

Nutrition Facts

Per Serving: 368 calories; protein 26.1g; carbohydrates 15.9g; fat 22.4g; cholesterol 91.2mg; sodium 352.9mg. Full Nutrition

Orange, chickpea & prosciutto salad

 

Look for a buffalo mozzarella to use in this recipe over a cow’s milk version, if you can. If you like, use blood oranges or even clementines.

SERVES 2 as a main, 4 as a starter PREP 15 mins COOK 5 mins EASY

• 50ml extra virgin olive oil 
• 1 lemon, juiced 
• 1 tsp honey 
• 400g can chickpeas, drained and rinsed 
• ½ small bunch of parsley, finely chopped 
• 1 tsp coriander seeds, crushed 
• 2-3 small oranges, peeled and sliced 
• 50g rocket 
• 2 × 125g balls buffalo mozzarella 
• 80g prosciutto 
• 30g hazelnuts, toasted and chopped 
• crusty bread, to serve

1. Whisk the oil, lemon juice and honey together in a bowl, then season. Toss with the chickpeas, parsley and coriander seeds, followed by the orange slices and rocket. Spread the salad out on a large sharing plate.

2. Tear the mozzarella over the salad, then scatter with the prosciutto and hazelnuts. Serve with crusty bread.

GOOD TO KNOW calcium • folate • fibre • vit c • 2 of 5-a-day  

PER SERVING (4) 500 kcals • fat 36g • saturates 12g • carbs 18g • sugars 9g • fibre 6g • protein 24g • salt 1.5g

One-pot prawn & lentil curry

The base of this curry is everything I want in February: cheap, easy and really versatile. I was inspired by the structure of Indian restaurant cooking. From my understanding, the chefs prepare the deeply flavoured base sauces ahead, then these are added to whatever meat or fish you order. That’s what I’ve done here – you make a batch of the base, then defrost a portion and cook some prawns, chicken or vegetables in it. Or, simply enjoy it as a tomato-based dhal. Barney Desmazery

SERVES 4 PREP 30 mins COOK 1 hr 15 mins EASY  ❄

Ingredients

• 100g dried red lentils 
• 3 tbsp sunflower oil 
• 1 large onion, finely chopped 
• 6 garlic cloves, chopped or grated 
• thumb-sized piece of ginger, peeled and chopped or grated 
• ¼ tsp each ground turmeric and chilli powder (we used Kashmiri chilli powder) 
• 1 tbsp each cumin seeds and ground coriander 
• 1 tbsp tomato purée 
• 1 tsp tamarind paste or lemon juice (optional) 
• 400g can chopped tomatoes or passata 
• 1 chicken or vegetable stock cube 
• 1 tbsp garam marsala 
• 200g raw or cooked prawns (we used tiger prawns) 
• green chillies, coriander and pickled red onions (see below), to serve

Directions

1. Rinse the lentils a few times, then tip into a bowl, cover with cold water and leave to soak. Meanwhile, heat 2 tbsp oil in a shallow casserole or sauté pan, and cook the onion with a pinch of salt for 10 mins until it starts to turn golden. Add the garlic, ginger, turmeric, chilli powder, cumin seeds and ground coriander, and cook for 3 mins until the mixture is sticky. Stir in the tomato purée and tamarind, if using, followed by the chopped tomatoes. Simmer for 8-10 mins until you have a thick paste.

2. Rinse the soaked lentils again until the water runs clear, then drain. Stir the lentils into the tomato base, then tip in 1 litre water (use some to swill out the tomato can) and the stock cube. Bring to the boil, then reduce the heat to a gentle simmer, cover and cook, stirring occasionally, for 50 mins-1 hr until the lentils are soft and have started to cook down into the sauce. Stir through the garam masala. Can now be left to cool completely, then chilled for up to three days or frozen for up to six months (see below).

3. To cook the prawns, reheat the chilled or defrosted frozen sauce in a saucepan until simmering (see below), then tip in the prawns and cook for 5 mins. Season with salt to taste, then drizzle with the rest of the oil and stir briefly. Slice the green chillies and sprinkle these over with a few coriander leaves, then scatter with pickled onions (see recipe below) to serve.

GOOD TO KNOW balanced • low fat • low cal • fibre • iron • 3 of 5-a-day • gluten free  

PER SERVING 267 kcals • fat 11g • saturates 1g • carbs 25g • sugars 9g • fibre 6g • protein 15g • salt 1.3g

ON THE SIDE 

Quick pickled red onions

Finely slice 1 red onion and season with salt, then toss with 1 tsp cumin seeds, the juice of ½ lemon and 1 sliced green chilli (optional). Leave for 5 mins to soften, then serve.

For more batch-cooking ideas, go to bbcgoodfood.com/feature/stay-home-love-cooking

HOW TO FREEZE  

Leave the base sauce to cool completely, then tip into a freezerproof container, cover and freeze. The recipe makes four portions, so you can divide the sauce into four smaller containers if you like. Clearly label and date the sauce containers.

HOW TO DEFROST  

Leave at room temperature for about 8 hours. Or to defrost more quickly, tip the frozen block of sauce into a saucepan with a lid. Cover with 200ml boiling water from the kettle, then cover with the lid and cook over a low heat for 30 mins until defrosted. Continue to reheat, uncovered, until piping hot, during which time the added water will evaporate.

HOW TO REHEAT  

Once defrosted using the first method above, reheat in a covered pan for 15 mins over a medium heat, stirring every now and again.

TWIST IT  

● One-pot chicken & lentil curry  

You can swap the prawns for two chopped chicken breasts. Simmer these in the sauce for 8-10 mins in step 4 until cooked through.  

● One-pot vegan curry  

To make the base sauce, use vegan vegetable stock in step 2. You then have plenty of options for adding other vegetables instead of the prawns. We like to add bite-sized chunks of roasted sweet potatoes or squash in step 4. Cook for 8-10 mins, then wilt handfuls of baby leaf spinach through at the end.

Bolognese with Penne - Giada

 

ACTIVE: 20 min l TOTAL: 50 min SERVES: l 6 (with leftover sauce)

Ingredients

• 2 tablespoons olive oil

• 1 pound ground meat
• ½ red onion, chopped
• 1 medium carrot, finely chopped
• 2 garlic cloves, smashed and peeled
• 1 cup dry white wine
• 1 28-ounce can whole San Marzano tomatoes, crushed by hand
• 1 3-inch piece Parmesan rind (optional)
• 2 fresh whole basil stems
• ½ teaspoon kosher salt
• 1 pound penne, regular or gluten-free
• 1 cup freshly grated Parmigiano-Reggiano, plus more for serving
• Extra-virgin olive oil, for drizzling

1. Heat a medium Dutch oven over medium-high heat. Add the olive oil and the “ground meat,” breaking it into very small pieces with a wooden spoon. Cook until the crumbles are lightly browned, about 5 minutes. Add the red onion, carrot and garlic to the pan and stir to combine. Cook for 3 minutes, or until the vegetables are soft and fragrant.

2. Add the white wine, scraping up the brown bits from the bottom of the pan with the wooden spoon. Simmer for 5 minutes, or until the wine is almost completely reduced. Stir in the tomatoes. Nestle the cheese rind, if using, and basil stems into the sauce and add the salt. Reduce the heat to medium and simmer the sauce, stirring occasionally, for 25 minutes.

3. Meanwhile, bring a large pot of water to a boil over high heat. Season generously with kosher salt. Add the pasta to the water and cook until the pasta is still quite al dente, about 2 minutes less than directed, about 6 minutes. Reserve 1 cup of the pasta cooking water. Drain the pasta well and rinse under cool water; drain again. Remove the basil stems and cheese rind from the sauce and discard, then add the pasta to the sauce. Sprinkle the cheese directly onto the bare pasta, then toss the pasta well to coat with the sauce, thinning as needed with the reserved pasta water. Serve drizzled with extra-virgin olive oil and sprinkled with additional cheese, if desired.

Baked Feta Pasta

 

Article

Ingredients

• Tomatoes: "Opt for cherry or grape tomatoes for this recipe," says Jawad. "Their small size means optimal flavor, and the presentation of the tomatoes when they burst is just stunning."
• Feta Cheese: Use a block of feta cheese for best results. "The block is less processed and will give a more melty consistency when baked," Jawad explains. Yes, it will still work with crumbled feta, just make sure to keep the feta stacked in the middle so that it creates a melty consistency together. Jawad adds that she's tried the recipe with goat cheese (swoon) and that it created a creamy perfect texture, but the cook time may be less depending on how large the block of cheese you use is. "I've also heard success using high quality full fat ricotta," she adds.
• Pasta: You can use any pasta you'd like, or try it with a gluten-free pasta, like Banza. "I have seen this made with penne, spaghetti, bow-tie noodles, and the works. I really don't think there's a wrong shape of pasta to use. However, I do like something with curves or edges so that the sauce can cling on to more of the pasta."
• Fresh Herbs and Seasonings: You'll definitely need olive oil, salt, pepper, garlic, and fresh basil. But beyond that, zhuzh as much as you'd like. "Try adding some fresh oregano, fresh thyme, or switching the fresh garlic for roasted garlic," she recommends.

The Method, Step-by-Step

1. Using an oven-safe baking dish, toss in your cherry or grape tomatoes, and shower them with olive oil, salt, and pepper. Then mix to combine.
2. Add a full block of feta cheese to the center of the baking dish. Jawad explains that it's key to either flip it around a couple times so that it gets coated with the olive oil and seasoning, "or just add a touch more olive oil and a couple cracks of fresh black pepper on top."
3. Bake it in the oven until the tomatoes burst and the feta looks melted—"And your house smells heavenly!" Jawad adds.
4. As soon as it comes out of the oven, add some fresh minced garlic and fresh basil leaves.
5. Mix it around immediately so that the garlic softens from the heat in the dish.
6. Add cooked pasta on top and give everything a good stir. The melty feta and bursted tomatoes will essentially create a sauce for the pasta. Serve right out of the baking dish.

Seared Scallops

 

Article

Food & Wine Pasta Bolognese

 

Prep:30 mins

Total:1 hr 30 mins

Yield:8 to 10

Ingredients

• ¼ cup extra-virgin olive oil
• 1 onion (medium finely diced)
• 1 carrot (medium finely diced)
• 1 celery rib (medium finely diced)
• 2 ounces pancetta (thickly sliced, finely diced)
• ½ pound ground beef
• ½ pound ground veal
• ¼ pound ground pork
• 2 cloves garlic (large chopped)
• ¾ cup dry white wine
• 28 ounces peeled Italian tomatoes (1 can seeded and finely chopped, juices reserved)
• 1 cup chicken stock or canned low-sodium broth
• ½ teaspoon dried thyme
• 1 bay leaf
• Salt and freshly ground pepper
• ¼ cup heavy cream
• 2 pounds penne rigate
• Freshly grated Parmesan (for serving)

Directions

1. Heat 1 tablespoon of the olive oil in a large, heavy saucepan until shimmering. Add the onion, carrot, celery and pancetta and cook over moderate heat, stirring occasionally, until the vegetables are softened but not browned, about 8 minutes. Scrape the vegetable mixture into a large bowl.
2. Add the remaining 3 tablespoons of olive oil to the saucepan and heat until just shimmering. Add the beef, veal and pork and cook over moderately high heat until just barely pink, about 5 minutes. Return the vegetable mixture to the saucepan. Add the garlic and cook over high heat until fragrant, about 1 minute. Add the wine and cook, stirring occasionally, until almost evaporated, about 8 minutes. Stir in the tomatoes and their juices, the chicken stock, thyme and bay leaf. Season with a generous pinch of salt and pepper and bring to a boil over high heat. Cover partially and cook over moderately low heat for 1 hour. Discard the bay leaf. Stir in the heavy cream and cook the sauce just until heated through.
3. 
   
4. In a large pot of boiling salted water, cook the pasta until al dente. Drain well, return to the pot and toss with the sauce. Serve the pasta in deep bowls and pass the Parmesan at the table.

Make Ahead

The sauce can be refrigerated for up to 3 days and frozen up to 1 month.

Perfect Scrambled Eggs with Cheese

Video

Ingredients

• 2 eggs
• ½ cup cheddar cheese, grated (or Monterey Jack)
• 1 tsp butter (or olive oil)
• salt and pepper to taste

Instructions 

1. Put a frying pan onto a medium heat and put in the butter or oil.
2. Break the eggs into a bowl and beat quickly with a fork.
3. Add some salt and pepper to the egg mix.
4. Grate the cheese and have it ready.
5. Tip the beaten eggs into the frying pan.
6. Layer the cheese on top.
7. The eggs will start to solidify almost straight away – as soon as they do use a spatula and ‘pull’ the eggs in from the side to the middle.
8. Repeat the pulling in several times.
9. It doesn’t take long, the idea behind this is you’ll have soft, lightly cooked fresh eggs. It’s hard to undercook an egg really, but very easy to overcook. 2 – 3 minutes cooking time is all you’ll need.
10. When the egg has no ‘watery’ bits left, you’re done! Quickly remove from heat and transfer to plate – preferably on top of some lovely, hot, unbuttered toast.

Skillet Chicken Breast & Broccoli with Mustard-Rosemary Pan Sau

 

Ingredients

• 2 ½ cups broccoli florets (1 1/4-inch pieces) and sliced peeled stem (1 large head)
• 1 small red onion, diced (1 cup)
• 1 tablespoon olive oil
• ¼ teaspoon ground pepper, divided
• ⅛ teaspoon salt
• 2 teaspoons whole-grain mustard
• 1 teaspoon Dijon mustard
• 2 teaspoons chopped fresh rosemary or thyme, or 1/2 tsp. dried
• 1 teaspoon pure maple syrup or honey (Optional)
• 8 ounces boneless, skinless chicken breast
• 2 teaspoons canola oil
• 2 tablespoons balsamic vinegar
• 2 tablespoons water
• 1 teaspoon unsalted butter

Directions

1. Preheat oven to 350 degrees F. Combine broccoli, onion, olive oil, 1/8 tsp. pepper, and salt in a medium bowl; toss to coat. Mix together whole-grain mustard, Dijon mustard, rosemary (or thyme), and maple syrup (or honey), if using, in a small bowl.
2. Pat chicken dry and season with the remaining 1/8 tsp. pepper. Heat canola oil in a 10-inch cast-iron or other ovenproof skillet over medium-high heat. Add the chicken and cook until the underside is nicely browned, 3 to 5 minutes. Remove the pan from the heat. Turn the chicken over and brush the mustard mixture over the top. Scatter the broccoli mixture around the chicken. Transfer the pan to the oven (see Tip).
3. Roast the chicken and vegetables, stirring the vegetables once, until an instant-read thermometer inserted into the thickest part of the chicken registers 165 degrees F and the broccoli is tender and browned in spots, about 15 minutes. If either the chicken or vegetables are done before the other, remove them. Transfer the chicken to a clean cutting board and let rest for a few minutes. Transfer the broccoli mixture to a small bowl; keep warm.
4. Meanwhile, place the skillet over medium-high heat and add vinegar and water. Bring to a simmer, stirring and scraping up any browned bits from the bottom of the pan. Simmer for 30 seconds. Remove from the heat. Add butter and whisk until melted.
5. To serve: Slice the chicken 1/2 inch thick and divide between 2 plates, along with the vegetables. Drizzle the pan sauce over the chicken and vegetables.

Tips

Equipment: 10-inch ovenproof skillet

Tip: If you don't have an ovenproof skillet, transfer the chicken and vegetables to a rimmed baking sheet before roasting.

Nutrition Facts

Serving Size: 3 Oz. Chicken + 3/4 Cup Vegetables + 1 Tbsp. Pan Sauce Per Serving: 338 calories; protein 28g; carbohydrates 16g; dietary fiber 4g; sugars 8g; fat 17g; saturated fat 3g; cholesterol 88mg; potassium 726mg; sodium 370mg.

Adobo Chicken & Kale Enchiladas

Ingredients

• 1 tablespoon extra-virgin olive oil
• 8 cups chopped kale
• ¼ cup water
• 2 cups shredded or diced cooked chicken
• 1 teaspoon ground cumin
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 1 (10 ounce) can red enchilada sauce (1 1/4 cups)
• ¼ cup sour cream
• 2-3 tablespoons minced chipotles in adobo
• 12 corn tortillas
• ¾ cup diced white onion, divided
• 1 ½ cups shredded Mexican blend cheese, divided

Directions

1. Step 1
2. Preheat oven to 450 degrees F.
3. 
   
4. Step 2
5. Heat oil in a large cast-iron skillet (12-inch) over medium-high heat. Add kale and water; cook, stirring, until bright green and wilted, about 2 minutes. Stir in chicken, cumin, salt and pepper; cook for 1 minute more. Transfer to a large bowl.
6. 
   
7. Step 3
8. Combine enchilada sauce, sour cream and chipotles to taste in a small bowl. Spread 1/2 cup of the mixture in the pan. Place 4 tortillas over the sauce, overlapping them to cover the bottom. Top with half the chicken mixture, 1/4 cup onion and 1/2 cup cheese. Layer on half the remaining sauce, 4 tortillas, the remaining chicken, 1/4 cup onion and 1/2 cup cheese. Top with the remaining tortillas, sauce and cheese.
9. 
   
10. Step 4
11. Bake the enchiladas until bubbling, 12 to 15 minutes. Sprinkle with the remaining 1/4 cup onion before serving.

Nutrition Facts

Serving Size: 1 1/4 Cups Per Serving: 415 calories; protein 31.5g; carbohydrates 34.6g; dietary fiber 5.6g; sugars 3.9g; fat 17.9g; saturated fat 8.2g; cholesterol 70.6mg; vitamin a iu 3232IU; vitamin c 32.8mg; folate 51.3mcg; calcium 343.9mg; iron 1.8mg; magnesium 69mg; potassium 367.4mg; sodium 652.8mg. Exchanges: 

1 1/2 Starch, 1 Vegetable, 2 1/2 Lean Protein, 1 High Fat Protein, 1 Fat

Middle Eastern Chicken & Chickpea Stew

 

Ingredients

• 4 cloves garlic, finely chopped
• ¾ teaspoon salt, divided
• ¼ cup lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• ½ teaspoon ground pepper
• 1 pound boneless, skinless chicken breasts, trimmed, cut into 1-inch pieces
• 1 tablespoon extra-virgin olive oil
• 1 large yellow onion, chopped
• 1 14-ounce can no-salt-added diced tomatoes
• 1 15-ounce can chickpeas, rinsed
• ¼ cup chopped flat-leaf parsley

Directions

1. Step 1
2. Mash garlic and 1/2 teaspoon salt on a cutting board with the back of a fork until a paste forms. Transfer to a medium bowl and whisk in lemon juice, cumin, paprika and pepper. Add chicken and stir to coat.
3. 
   
4. Step 2
5. Heat oil in a large cast-iron skillet over medium-high heat. Add onion and cook, stirring occasionally, until golden brown, 6 to 8 minutes. Using a slotted spoon, transfer the chicken to the pan (reserve the marinade) and cook, stirring occasionally, until opaque on the outside, about 4 minutes. Add tomatoes with their juice, chickpeas, the reserved marinade and the remaining 1/4 teaspoon salt. Reduce heat to medium and cook, stirring occasionally, until the chicken is cooked through, 5 to 7 minutes more. Serve sprinkled with parsley.

Tips

Make Ahead Tip: Cover and refrigerate for up to 3 days.

Nutrition Facts

Serving Size: 1 1/4 Cups Per Serving: 267 calories; protein 28.2g; carbohydrates 21.5g; dietary fiber 5.7g; sugars 4.1g; fat 7.9g; saturated fat 1.4g; cholesterol 62.7mg; vitamin a iu 1068.6IU; vitamin c 27.2mg; folate 48mcg; calcium 91.9mg; iron 2.5mg; magnesium 52.3mg; potassium 553.7mg; sodium 613.4mg; thiamin 0.7mg. Exchanges: 

1/2 Starch, 1 1/2 Vegetable, 3 Lean Meat, 1/2 Fat

Skillet Lemon Chicken & Potatoes with Kale

 

Article

Ingredients

• 3 tablespoons extra-virgin olive oil, divided
• 1 pound boneless, skinless chicken thighs, trimmed
• ½ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 1 pound baby Yukon Gold potatoes, halved lengthwise
• ½ cup low-sodium chicken broth
• 1 large lemon, sliced and seeds removed
• 4 cloves garlic, minced
• 1 tablespoon chopped fresh tarragon
• 6 cups baby kale

Directions

1. Preheat oven to 400 degrees F.
2. Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon each salt and pepper. Cook, turning once, until browned on both sides, about 5 minutes total. Transfer to a plate.
3. Add the remaining 2 tablespoons oil, potatoes and the remaining 1/4 teaspoon each salt and pepper to the pan. Cook the potatoes, cut-side down, until browned, about 3 minutes. Stir in broth, lemon, garlic and tarragon. Return the chicken to the pan.
4. Transfer the pan to the oven. Roast until the chicken is cooked through and the potatoes are tender, about 15 minutes. Stir kale into the mixture and roast until it has wilted, 3 to 4 minutes.

Nutrition Facts

Serving Size: 1 Chicken Thigh & 1 Cup Vegetables Per Serving: 374 calories; protein 24.7g; carbohydrates 25.6g; dietary fiber 2.9g; sugars 1.8g; fat 19.3g; saturated fat 3.9g; cholesterol 75.5mg; vitamin a iu 2463.4IU; vitamin c 40.6mg; folate 51mcg; calcium 64.8mg; iron 2mg; magnesium 53mg; potassium 677.3mg; sodium 377.9mg; thiamin 0.2mg. Exchanges: 

3 Lean Protein, 2 Fat, 1 1/2 Starch, 1/2 Vegetable

Rigatoni Amatriciana

 

Article

yield: 4 

prep time: 15 MINUTES cook time: 1 HOUR additional time: 45 MINUTES total time: 2 HOURS

Ingredients

• 15 oz. can of whole, peeled tomatoes
• 1 medium onion, finely chopped (about 3/4 cup)
• 1/4 tsp Italian hot chili flake or finely minced dry, hot chili pepper
• 2 - 3 oz. Guanciale
• 1 lb. rigatoni rigate, bucatini, perciatelli or spaghetti
• salt for pasta water and to taste
• grated pecorino romano for serving
• 1/2 cup fresh parsley or basil for garnish

Instructions

1. Place guanciale in the freezer for about 30 - 45 minutes. Freezing the guanciale will make it easier to slice.
2. Slice guanciale into lardons about 1/4" thick by a 1/2" wide.
3. Open can and pour tomatoes into a small mixing bowl. Either squeeze the tomatoes with your hands or mash them with a potato masher. Set aside.
4. Place cut guanciale flat into a cool pan and turn heat on medium high.
5. Add the chopped onion and chili flake once the guanciale just begins to turn translucent, gets brown on the edges and renders its fat.
6. Cook the onion until soft and translucent and the guanciale is light brown (not burned). About 5 minutes.
7. Add tomatoes and their liquid, adding a little water to rinse every bit of tomato product from the bowl. Simmer about 45 minutes, adding water as necessary to prevent scorching.
8. Once the sauce has cooked 45 minutes and is thick and pasty, turn heat to its lowest setting to keep the sauce warm.
9. Boil the pasta in 4 to 5 cups of salted water.
10. Drop pasta into boiling water. Cook per instructions on the pasta box.
11. Four minutes before the pasta is ready, raise the heat on the sauce to medium-high.
12. About a minute before the pasta is fully cooked to just al dente. Use a spider or large slotted/perforated spoon to lift the pasta out of the pasta water and into the pasta sauce. if you choose to use a colander, reserve about 2 cups of the pasta water before draining the pasta. (You'll probably use about a cup.)
13. If using a colander, immediately transfer the pasta to the pan with the sauce. (Skip this step if you don't use a colander.)
14. Mix pasta and sauce for 30 seconds. Slowly begin incorporating the pasta water into the sauce until the sauce becomes viscous and you can see the bottom of the pan when dragging a wooden spoon on the bottom of the pan. Remove the pan from the heat.
15. Top with grated Pecorino Romano and either flat leaf Italian parsley or fresh basil.

Notes

You can replace canned tomatoes with Passata Rustica (about 450 grams).

You can use pancetta if you can't find guanciale.

You can halve the recipe for two people.