Wednesday, April 22, 2015

Crispy Orange Chicken~The Kitchen Witch~ Baked Chicken Fingers in Almond and Flaxseed Coating

I love, love, love any kind of crispy, crunchy, fried chicken, or fried chicken nuggets. Better still, if they're slathered in some kind of a sweet, sticky sauce or come with a dip. So what's a gal to do, when hit with a CRAVING?

Come up with a healthier version of course!


My recipe results in tender on the inside chicken with the slightest hint of orange, enveloped in a wonderfully crunchy coating made with heart healthy flaxseed meal and almond flour. Served with a gorgeous dipping sauce, this is a dinner the entire family is going to love. It's nice to rest easy knowing you're serving people the best ingredients and the freshest taste.

Who knew healthy could be this delicious?

Visit the printable recipe here: http://bit.ly/1HSt4jy

Watch the step by step video.




Ingredients

  • 1 lb chicken tenders
  • 3 large eggs
  • 1 1/2 cups almond meal
  • 1 1/2 cup flaxseed Meal
  • 1 1/2 tbsps creole powder

Sauce/Marinade
  • 1/2 cup orange Juice
  • 1 Tbsp Soy Sauce
  • 1 tbsp Hoisin sauce
  • 1 Tbsp Brown Sugar, Splenda brown sugar, or honey
  • 1 tbsp rice vinegar 
  • 1/2 tsp sesame oil 
  • 1/8 tsp crushed red pepper
  • 1 clove minced garlic
  • 2 tsp grated ginger
  • zest of 1 orange
  • 1/4 cup water
  • 2 whole Green Onions, sliced
  • 1 cup toasted sliced almonds
Directions
  1. Mix the sauce ingredients in a medium bowl and remove a half cup. 
  2. Place the chicken tenders in a resealable  bag and pour the half cup of sauce over all. Mix well and refrigerate for 4 hours. 
  3. Mix the almond meal, flax seed meal, and Creole seasoning and divide evenly into two shallow bowls.
  4. Beat the eggs and pour into a 3rd shallow bowl. 
  5. make an assembly line with one bowl of the almond meal mix, the egg, and the other bowl of almond meal mix.
  6. Dredge each marinated chicken tender into the first bowl of almond meal etc, then dip in the egg, and dip again in the almond meal mixture.
  7. Place on a parchment covered baking sheet and bake in a 375 oven for 15 minutes (or until cooked through) turning every 7 minutes.
  8. In the meantime, bring the reserved unused marinade to the boil in a small sauce pan and boil until thickened and reduced slightly. Serve the sauce in small dishes on the side to dip, or lightly drizzle over the chicken. Sprinkle the toasted almonds over all.
Nutritional Analysis

Serving Size: 189 g

Calories: 424
Calories from Fat: 217

% Daily Value
Total Fat: 24.1g, 37%
Saturated Fat: 3.0g,  15%
Trans Fat: 0.0g
Cholesterol: 123mg, 41%
Sodium: 387mg, 16%
Potassium: 504mg, 14%
Total Carbohydrates 19.7g, 7%
Dietary Fiber 10.9g, 44%
Sugars 6.3g
Protein 28.8g

Vitamin A 4%     •     Vitamin C 14%
Calcium 9%     •     Iron 54%

Nutrition Grade: A
* Based on a 2000 calorie diet

Author:

Lyndsay Wells is a professional trainer, writer, and program developer with a passion for food and cooking. She is an award winning recipe developer, a former website ambassador for Kraft Foods Canada, the $20,000.00 winner of the online competition "The Real Women of Philadelphia" and a finalist on the Food Network Canada show Recipe to Riches. Lyndsay believes cooking should be approachable and easy and has great tips and ideas for putting together sophisticated looking dishes that cooks of all levels can accomplish. 

Friday, April 17, 2015

Skinny Moussaka ~The Kitchen Witch ~ Healthy Recipes

One of my subscribers posted a request last week on my Kitchen Witch Facebook page for a lighter version of moussaka - and I was so excited to give it a try, I got right on it. Moussaka is a delicious dish but I've only ever been able to take it in small doses because the traditional version is so rich.

As is the case with many recipes, I knew I wouldn't miss the surplus of oil, fats, and sodium that is in traditional moussaka. So I made changes to amp up the flavour, and clean up the ingredients and not only was every single bite delicious, this dish is also healthy and nutritious.

















My version uses ground turkey and mild Italian turkey sausage and that change alone, has a significant impact on the fat and calories in the end product. Not to mention the flavour - because I can't even begin to tell you how incredibly scrumptious the filling in this moussaka is.

To see some of the other changes I made and learn how to cook and assemble this yourself, please join me in the kitchen and watch my short step by step video.




Skinny Moussaka
Visit the Printable recipe here: Skinny Moussaka


Prep Time: 90 minutes
Bake Time: 60 minutes
Serves: 8

Ingredients
  • 3 medium sized eggplants
  • 1/2 tsp sea salt
  • 1 large white onion, diced
  • 1/2 diced red pepper
  • 1/2 diced green pepper
  • 2 tsp minced garlic
  • 1 lb lean ground turkey
  • 4 mild Italian turkey sausages
  • 1/2 tsp black pepper
  • 1  tsp Italian seasoning 
  • 1/4 tsp ground cinnamon
  • 1/4 tsp allspice
  • 1 cup diced zucchini
  • 796 ml tin diced tomatoes
  • 1 tbsp balsamic vinegar
  • 1 cup no sodium chicken stock
  • 1/2 cup sliced black or Kalamata olives
  • 2 cups unsweetened Greek yogurt 
  • 1/2 cup grated Grueyere cheese
  • 2 eggs, beaten
  • ¼ tsp nutmeg
  • ¼ tsp sea salt 
  • Freshly ground pepper
Directions 
  1. Saute the ground turkey, Italian turkey sausage that's been removed from its casings, and the diced white onion in a large non stick frying pan that's been lightly sprayed with olive oil over medium high heat. 
  2. Use your spatula to break up the sausage meat and blend it with the ground turkey. Continue to saute until all of the moisture is released from the meat  browning further by pressing it down into the pan. 
  3. When the meat is fully cooked, add the diced red and green peppers and the diced zucchini. 
  4.  Add the minced garlic, black pepper, Italian seasoning, ground cinnamon, allspice, diced organic tomatoes, and balsamic vinegar. Mix well so that all the flavours come together. 
  5. Add 1 cup of no sodium chicken broth, bring it to the boil, turn heat to a low simmer and leave uncovered, continuing to stir periodically for an hour or until the sauce is thick and the vegetables are soft and incorporated into the sauce.  
  6.  Peel the egg plants and cut them into 1/2 inch slices. Place them onto paper towel and sprinkle with the half tsp salt. Let them sit for 30 minutes. 
  7. Take the sauce off the heat, set it aside, and then in a dry non stick pan over medium heat fry the sliced zucchini about a minute a side. 
  8. Place half of the fried egg plant into the bottom of a deep lasagna dish that has been lightly sprayed with olive oil or cooking spray. Cover with the sauce. Place another layer of egg plant over that.
  9. Mix the Greek yogurt with the eggs, cheese, salt, nutmeg, and pepper and spread the sauce over the top of your casserole.
  10. Bake for an hour in a 350 degree oven until everything is golden and beautiful. Let rest for 20 minutes before slicing and serving.
Nutritional Analysis

Calories per serving: 211
Total Fat per serving: 9 grams
Saturated Fat per serving: 1.9 g
Sodium per serving: 217 mg
Nutrition grade: A

Author:

Lyndsay Wells is a professional trainer, writer, and program developer with a passion for food and cooking. She is an award winning recipe developer, a former website ambassador for Kraft Foods Canada, the $20,000.00 winner of the online competition "The Real Women of Philadelphia" and a finalist on the Food Network Canada show Recipe to Riches. Lyndsay believes cooking should be approachable and easy and has great tips and ideas for putting together sophisticated looking dishes that cooks of all levels can accomplish.

Friday, April 3, 2015

Healthy King Ranch Chicken Casserole ~The Kitchen Witch

On The Kitchen Witch Facebook page last week a friend asked if I could come up with a healthier version of King Ranch Chicken Casserole. This was a perfect request for me because I've been wanting to try this classic dish for awhile but it didn't fit with my plan for healthier eating.

The more I get into the development of what I call "conscious" recipes, however, the more I'm discovering that the only thing you lose when you cook consciously is calories, saturated fat, sodium, and the list goes on.

But I promise, with my recipes you will never lack flavor. And some of my easy substitutions not only up the flavor factor, they also up the nutritional value of the entire dish!

One such substitution in my King Ranch Chicken Casserole was to swap out the tortillas in the classic recipe and replace them with a Tex Mex Cauliflower Rice and Bean Medley. Not only does the cauliflower rice mixture provide a wonderful visual on your plate and gorgeous textural contrast, it is a low glycemic food which means it helps keep your blood sugar levels normal. It is also full of fiber, healthy nutrients, and is significantly lower in calories than tortillas or regular rice.


 The second change I made was to swap out the canned soup, cream, or butter that was listed in the many classic recipes I visited in favor of unsweetened Greek yogurt - and what an amazing change that was!

The Greek yogurt is a probiotic which along with the cauliflower, is amazing for intestinal health. It's also calcium rich and full of potassium which helps balance out the sodium in a dish. Best of all, though, the Greek yogurt provides a beautiful contrasting tanginess to the chicken cream sauce that takes this dish to whole new places!


Put it all together and you've got an updated, much healthier version of an old classic that you can serve your entire family - consciously knowing that you are giving them the best possible ingredients. People, if that isn't love, I don't know what is!

Don't believe me? Well check the nutritional comparison between my updated recipe and the original:

Traditional King Ranch Casserole                             My Recipe

277 calories per serving                                              131 calories per serving
16 grams fat                                                                  2.8 grams fat
7.8 grams saturated fat                                                 1.6 grams saturated fat
33 mg cholesterol                                                         7 mg cholesterol
687 mg sodium                                                             68 mg sodium

Get the printable version of this beautiful recipe here: Healthy King Ranch Chicken Casserole

Learn how to make this in my kitchen with today's step by step video.





Ingredients
  • 2 cup(s) of chicken tenders (one small package) cut into bite sized pieces
  • 2 tsp Creole seasoning spice
  • 1 medium onion, diced
  • 1 diced red pepper
  • 1 tbsp of finely diced jalapeno peppers
  • 2 cloves minced garlic
  • 1 cup(s) of canned stewed tomatoes
  • 1/3 cup(s) of Salsa
  • 1/2 tsp. of cumin
  • 1/2 cup(s) unsweetened Greek Yogurt (at room temp)
  • 2 cups grated cauliflower florets
  • 1 tin niblets corn
  • 1 cup black beans (drained and rinsed)
  • 1/4 cup sliced green onions
  • 1/4 cup fresh cilantro
  • 1 tsp fresh lime juice
  • 1/2 cup sharp cheddar cheese
  • 1/2 cup crushed taco chips
Directions
  1. Saute the grated cauliflower in an un-greased non stick pan for 5 minutes over medium high until just beginning to go toasty and golden.
  2. Add the black beans, corn, cilantro, green onion, and fresh lime juice. Set aside. 
  3. Sprinkle the chicken tenders with creole spice and saute with the onion, red pepper and jalapeno pepper in a non stick pan treated lightly with oil over medium high heat. When the chicken is cooked through and the vegetables are soft and translucent, add the minced garlic and saute another 30 seconds.
  4. Add the tomatoes, salsa, cumin, and continue to stir. Cover and remove from the heat. Let rest 10 minutes.
  5. Add a little sauce at a time to the yogurt, stirring well in order to temper it. Gently stir the tempered yogurt into the chicken and tomatoes.
  6. Gradually re-heat the chicken and sauce and re-heat the "rice" so that both are nice and hot. 
  7. Place the cauliflower rice mixture in a 9x13 casserole treated lightly with cooking spray or oil. Cover with the chicken mixture.
  8. Sprinkle the top with the cheese and the taco chips. Place under a preheated broiler until the cheese is melted and the casserole is bubbly.
  9. Let rest 5-10 minutes before serving.
 Author:

Lyndsay Wells is a professional trainer, writer, and program developer with a passion for food and cooking. She is an award winning recipe developer, a former website ambassador for Kraft Foods Canada, the $20,000.00 winner of the online competition "The Real Women of Philadelphia" and a finalist on the Food Network Canada show Recipe to Riches. Lyndsay believes cooking should be approachable and easy and has great tips and ideas for putting together sophisticated looking dishes that cooks of all levels can accomplish.