Wednesday, June 27, 2012

Grilled honey Lime Chicken Sandwich

It's easy to prepare, tasty and healthy too!


1 lime, juiced
2 tablespoons honey
1 rounded teaspoon cumin
A handful cilantro, finely chopped, about 1/2 tablespoons
2 tablespoons extra-virgin olive oil, canola, or corn oil
4 (6 to 8-ounce) boneless skinless chicken breast
1 teaspoon grill seasoning blend or coarse salt and pepper
Five Vegetable Slaw Salad, recipe follows
Toppings: lettuce, tomato, red onion, and sliced avocado
1 cup prepared salsa verde
4 crusty rolls, split


Combine first 5 ingredients in a small bowl. Sprinkle chicken with seasoning blend or salt and pepper. Coat chicken in dressing and set aside for 10 minutes.

Grill chicken on an indoor electric grill 6 to 7 minutes on each side or pan fry over medium high heat in a large nonstick skillet uncovered 6 minutes per side.

Slice chicken breasts on an angle and pile meat roll bottoms. Top with lettuce, tomato, red onion and sliced avocado. Spread salsa on roll tops as a condiment. Serve sandwiches with Five Vegetable Slaw Salad and assorted tortilla chips.

Five Vegetable Slaw Salad:

1 pound packaged shredded cabbage
1 large red bell pepper, seeded and cut across into thin slices
1 large green bell pepper, seeded and cut across into thin slices
4 scallions, sliced thinly on an angle (greens and whites)
1/2 European seedless cucumber, halved lengthwise and thinly sliced
2 limes, juiced
1 /4 cup (3 healthy drizzles) honey
3 tablespoons (a couple of glugs) vegetable or light colored oil
Salt and pepper

Combine vegetables in a bowl. In another small bowl, whisk lime juice and honey, and drizzle in oil to combine dressing. Pour dressing over slaw and season with salt and pepper, to taste.

Monday, April 23, 2012

Primavera Orzo

Cook Time: 15 min
Level: Easy
Yield: 4 servings


2 tablespoons extra-virgin olive oil
2 cloves garlic, chopped
2 shallots, chopped
1 small zucchini, chopped
1 cup shredded carrots, chopped
1 teaspoon curry powder
3 cups chicken stock
1 cup orzo pasta
1/2 cup grated Parmigiano-Reggiano
3 tablespoons chopped flat-leaf parsley, a handful
1 cup frozen peas
Salt and pepper


Heat a medium skillet over medium high heat. Add extra-virgin olive oil, 2 turns of the pan in a slow stream. Add garlic, shallots, zucchini and carrots. Saute 5 minutes. Add curry, chicken brothand bring to a boil. Add orzo and bring to a boil. Cover and reduce heat to medium. Cook, stirring occasionally until pasta absorbs the liquid and is al dente in texture, 10 minutes. Uncover and stir in cheese, parsley and peas. Season with salt and pepper, to your taste.

Sunday, January 29, 2012

Mac and Cheddar Cheese with Chicken and Broccoli

It's so easy to make and healthy too!

Time: 25 min
Level: Easy
Yield: 6 servings


2 tablespoons extra-virgin olive oil, 2 turns of the pan
1 pound chicken breast tenders, chopped
Salt and pepper
1 small onion, chopped
1 pound macaroni elbows or cavatapi corkscrew shaped pasta twists
2 1/2 cups raw broccoli florets, available packaged in produce department
3 tablespoons butter
3 tablespoons all-purpose flour
1/2 teaspoon cayenne pepper
1 teaspoon paprika
3 cups whole milk
1 cup chicken stock
3 cups yellow sharp Cheddar
1 tablespoon prepared Dijon mustard


Place a pot of water on to boil for macaroni.

Heat a medium pan over medium to medium high heat. Add extra-virgin olive oil and chicken and season with salt and pepper. Saute a couple of minutes then add onion and cook another 5 to 7 minutes until onions are tender and chicken is cooked through. Turn off heat and reserve.

To boiling pasta water, add pasta and salt to season the cooking water. Cook 5 minutes, then add broccoli and cook 3 minutes more or until pasta is cooked to al dente and florets are just tender.

While pasta cooks, heat a medium sauce pot over medium heat. Add butter and melt, then add flour, cayenne and paprika and whisk together over heat until roux bubbles then cook a minute more. Whisk in milk and stock and raise heat a little to bring sauce to a quick boil. Simmer sauce to thicken about 5 minutes.

Drain macaroni or pasta and broccoli florets. Add back to pot and add chicken to the pasta and broccoli.

Add cheese to milk sauce and stir to melt it in, about a minute or so. Stir in mustard and season sauce with salt and pepper. Pour sauce over chicken and broccoli and cooked pasta and stir to combine. Adjust seasonings, transfer to a large serving platter and serve.

Monday, September 12, 2011

Chicago Dog Salad

Time: 5 min
Level: Easy
Yield: 4 servings


1/4 cup yellow mustard
2 tablespoons vinegar, eyeball it
1 rounded teaspoon sugar
4 tablespoons vegetable oil
1/2 medium red onion, thinly sliced
1/2 of a 16-ounce sack shredded cabbage blend for slaw salads
1 romaine heart, shredded
2 vine ripe tomatoes, diced
3 large half sour or garlic pickles, chopped
Salt and pepper
8 pork or beef hot dogs, cut into 1-inch-thick slices on an angle


In the bottom of a large bowl, combine mustard, vinegar, sugar, and about 3 tablespoons of vegetable oil. Add the onions, cabbage, romaine, tomatoes, and pickles and toss the salad. Season with salt and pepper, adjust seasonings, and reserve.

Heat a large nonstick skillet over medium-high heat. Add in remaining 1 tablespoon vegetable oil (1 turn of the pan) then arrange the sliced dogs in a single layer. Sear them a couple of minutes on each side. Remove to paper towels to drain.

Mound up the salad on plates, top with seared dogs, and serve.

Thursday, April 14, 2011

Orange Scented Green Beans

Since you've already work hard on easter's main dish, trust Rachael to give a 5-min sidedish!


Peel of 1 orange
2 pounds trimmed green beans, available in produce department
2 tablespoons butter
3 tablespoons fresh chives, snipped


Fill a pan with 2 inches water and bring to a boil. Add orange peel and beans. Cook 5 to 6 minutes, beans should remain bright green with a snap to them. Drain beans and return to pan. Remove peel. Toss with butter, salt and chives then transfer to a serving dish.