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Let's Pretend It's Summer: Coconut Crusted Chicken with Mango Salsa

10/3/2010

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Fall is officially upon us, and that's fine by me because it's my favorite season.  I love chilly weather (really, I'll take any excuse to wear a hoodie), the changing leaves, apple picking and anything pumpkin flavored (including pumpkin beer.  This season's choice? Smuttynose Pumpkin Ale).

So technically, I should be preparing food that celebrates the season.  I should be making apple pies, pumpkin soup and chili.  But I've never been one to follow the rules, so when I came across a recipe for quick Coconut Crusted Chicken with Mango Salsa in the latest issue of....you guessed it...Everyday with Rachel Ray, I was amped because 1. it's fairly healthy without having to modify the recipe 2. there aren't a ton of ingredients (it's nice to keep it simple).  So I decided to extend the tastes of summer for one more week before I settle into autumn.

Before I get into how this recipe tasted, I need to tell you about the lesson I learned while cooking it.  Ladies and gentleman - never, ever, ever cook chicken cutlets on top of the stove, in a pan with oil ever again.  You know how it usually goes - the chicken breast is thick, the outside crust cooks quickly but the center of the chicken takes forever and the next thing you know your house is filled with smoke and the chicken cutlets taste OK but are usually dry and not awesome.  This recipe had me brown the cutlets for 3 minutes on the stove, and finish them off in the oven.  The result?  Golden brown, juicy chicken.  Which rocked.

The mango salsa was super easy to make and was really delicious - I love cilantro so I really love the way its fresh flavor played off of the light sweetness of the coconut breading on the chicken.  The rice vinegar was such a smart addition to the salsa, it wasn't overpowering and really helped to help the flavors come together.  If I was going to make this salsa on it's own, sans chicken, I'd probably throw in a jalapeno for some heat.

I made some polenta as a side for this dish.  I just used the kind that you can buy in the organic section of the produce aisle, where you can slice it and either bake or fry it.  I sliced up about half of a tube for Jared and I, sprinkled it with salt and pepper (but you should get creative - think chili powder, cumin or dried cilantro) and baked it along side the chicken.

Now, go forth and make this summer meal, and if you do - let me know how it comes out.

(and hey, speaking of seasons - what's your favorite healthy-ish fall recipe?  send it to me, and I'll share it here)

Coconut Crusted Chicken with Mango Salsa

Ingredients:
  • 1/2 pound frozen mango, thawed and chopped (about 1 1/2 cups)
  • 1/2 cup chopped red bell pepper
  • 1/3 cup chopped red onion
  • 2 tablespoons chopped cilantro
  • 1 tablespoon rice vinegar
  • Salt and pepper
  • 1 egg
  • 1/2 cup shredded unsweetened coconut
  • Four 6-ounce skinless, boneless chicken breasts
  • 3 tablespoons vegetable oil
Directions:
  1. Preheat the oven to 350°. In a small bowl, combine the mango, bell pepper, onion, cilantro and vinegar; season with salt and pepper.

  2. In a shallow bowl, beat the egg with 1 teaspoon water and 1/2 teaspoon salt. Place the coconut in another shallow bowl. Dip the chicken in the egg, then in the coconut. Press to coat.

  3. In large, ovenproof skillet, heat the oil over medium-high heat. Add the chicken and cook, turning once, until golden, about 3 minutes. Transfer the skillet to the oven and bake until cooked through, about 12 minutes. Serve the chicken with the mango salsa.




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Simple Spicy Pasta Pomodoro: An Original!

8/9/2010

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The pasta that I ate for dinner tonight was not meant to be.  In fact, until I was physically making this pasta - I had no idea it even existed.  You see, I had this idea that Jared would make a fantastic guest blogger tonight.  He actually agreed to this (I know, right? all I had to do was ask), and went off to the store to get the ingredients for a healthy gazpacho.  But alas, at the grocery store he was stricken with a headache that was so bad - that by the time he got home, he didn't even want a glass of water (let alone prepare and eat and entire pot of chilled soup).

So where does that leave me?  WIth my finger poised to dial for take-out, I suddenly remembered the ripe tomatoes that were bestowed upon me this weekend (fresh from the farm of the summer camp where my dad is working).  Then I started thinking about the bulb of garlic and fresh basil in the fridge.  And from those ingredients, my very own recipe for Simple Spicy Pasta Pomodoro was born.

I started thinking about doing a quick saute of the tomatoes and garlic and then stirring in some basil at the last minute.  As I was sauteing, the tomatoes started to fall apart - and I quickly changed my tune, grabbed the balsamic vinegar and red pepper flakes and made a quick pomodoro sauce.

You guys, the sauce.  The sauce was...so...good.  And I can't take credit for it.  The credit is due to the tomatoes - they were so ripe, they were no-fail.  I put this sauce over fettucine (because I had some on hand) but I'd do angel hair pasta next time (less pasta, more sauce).  Also, keep in mind that I tend to like my food well seasoned and spicy, so taste as you go and adjust the seasoning as necessary.

Happy Monday everyone - eat well this week!

Spicy Pasta Pomodoro
Serves 1 really hungry healthy-ish girl

Ingredients:
2 ripe medium sized tomatoes (doesn't matter what kind, as long as they are red)
3 cloves of garlic (yup 3)
1 tablespoon balsamic vinegar
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon red pepper flakes
1 teaspoon olive oil
3 tablespoons parmigiano reggiano
small bunch of basil, torn (I used about 8 leaves, but you can do this to taste)

Preparation:
Heat oil over medium heat in a small saute pan.  Add garlic, saute until fragrant (about 1 minute).  Add tomatoes, salt, pepper and red pepper flakes, stir.  Continue to saute tomatoes until they begin to fall apart.  Add balsamic vinegar, and heat for 5-8 more minutes until flavors are combined, and tomatoes have become a chunky sauce.  Take sauce off of heat and stir in basil and parmesan cheese.  Taste, and adjust season.  Enjoy!


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Summer Squash & White Bean Saute: Simply Delicious

8/8/2010

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Personally, I have no problem with vegetarian dishes - especially during the summer.  To me, meat doesn't make a meal - and sometimes it's nice to enjoy the flavors of fresh, seasonal vegetables when they are shining on their own...in other words: ripe fresh vegetables, simply prepared.


Jared however, doesn't always agree with me on this.  Whenever I tell him that dinner doesn't include meat, he gets a bit nervous.  So when I found a recipe for Summer Squash and White Bean Saute from Eating Well, I knew I had my work cut out for me.

Luckily, I didn't have to try very hard because this recipe is what summer cooking is all about.  The lack of ingredients made Jared a little apprehensive "where's the chicken, where's the rest of the food?" and I have to admit, I wasn't sure if the vegetables would be able to stand on their own without a ton of seasoning.

The best addition to this recipe is the red wine vinegar.  I added 2 tablespoons (instead of 1), and I was surprised how the vinegar really helped my palate to taste all of the different flavors - the oregano, parmesan garlic all came to life with a little help from the vinegar.  I also added about 1 teaspoon of salt, which I think helped to pull all of the flavors together (I also find that a touch of salt helps ripe tomatoes to taste even better).  

As for Jared, the vegetarian critic?  I believe his feedback was "mmmmm".....

I served this over brown rice (which worked out well), but in the future I'm planning to toss it with pasta or orzo.  I think it would also be great with quinoa.  I love the adaptability of the dish (swap the zucchini for corn - swap the white beans for black beans...whatever you're in the mood for).

Oh yeah, and one serving is under 200 calories - which pretty much rocks.

Enjoy!!


Summer Squash & White Bean Saute (from EatingWell.com)

Ingredients:
1 tablespoon extra-virgin olive oil
  • 1 medium onion, halved and sliced
  • 2 cloves garlic, minced
  • 1 medium zucchini, halved lengthwise and sliced
  • 1 medium yellow summer squash, halved lengthwise and sliced
  • 1 tablespoon chopped fresh oregano, or 1 teaspoon dried
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 15- or 19-ounce can cannellini or great northern beans, rinsed (see Tip)
  • 2 medium tomatoes, chopped
  • 1 tablespoon red-wine vinegar
  • 1 teaspoon salt
  • 1/3 cup finely shredded Parmesan cheese

Preparation
  1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. Add zucchini, summer squash, oregano, salt and pepper and stir to combine. Reduce heat to low, cover and cook, stirring once, until the vegetables are tender-crisp, 3 to 5 minutes.
  2. Stir in beans, tomatoes and vinegar; increase heat to medium and cook, stirring, until heated through, about 2 minutes. Remove from the heat and stir in Parmesan.

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    Katie Creaser

    I'm a healthy foodie...well, who am I kidding?  I'm a partially healthy foodie.


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