While this free-range meets fruits-du-mer dish has plenty of elements, it can be prepared in the 15 minutes the chicken spends in the oven. Storebought basil oil can be substituted, but those with access to fresh basil and a blender will love the results.
Crab-Stuffed Free-Range Chicken Breast
6 oz (170 g) Dungeness crabmeat (fresh or canned)
1 red pepper, diced
2 green onions, diced
4 oz (115 g) goat cheese
Salt and pepper
3 Tbsp (45 mL) butter or extra virgin olive oil
4 free range chicken breasts (skin on or off)
Mix crab, red pepper, green onion, and goat cheese in medium bowl. Season with salt and pepper. Using sharp knife, make lengthwise incisions into each chicken breast. Place one quarter of crab mixture into each breast pocket. Seal with toothpick.
Preheat oven to 450°F (230°C). Heat ovenproof frying pan and add butter or oil. Ease chicken breasts skin side down into pan so butter or oil does not splatter and brown for 2 minutes. Turn breasts over in pan and place frying pan in oven. Cook 15 minutes.
Root Vegetable Hash
1 1/2 cups (375 mL) diced small red potatoes
1 1/2 cups (375 mL) diced carrots
1 1/2 cups (375 mL) diced butternut squash
1 1/2 cups (375 mL) diced white onion
2 Tbsp (30 mL) extra virgin olive oil
2 Tbsp (30 mL) brown sugar
Salt and pepper
Cut all vegetables into 1/2-in (1-cm) cubes. Boil potatoes in water until fork pierces through easily, about 4 minutes. Heat olive oil in frying pan over high heat, and saut?nions until translucent, about 3 minutes. Reduce heat to medium and add carrots, squash, and potatoes. Cook until fork pierces them easily, about 6 minutes. Add brown sugar, salt, and pepper to taste.
1/2 cup (125 mL) basil leaves
1/2 cup (125 mL) grapeseed oil
Salt and pepper to taste
While bringing a saucepan of water to boil, fill medium bowl with water and ice cubes. Blanch basil for 5 seconds in boiling water, remove, and immediately place in ice water. Drain. Place basil and oil in blender and blend on high for 5 minutes. Season with salt and pepper; then strain through fine mesh sieve.
To serve, spoon equal amounts of the Root Vegetable Hash on the centre of each of 4 plates, top with Crab-stuffed Chicken Breast and dress with Basil Oil for extra colour and flavour. Serves 4.
source: "The Gramercy Guide to Better Cooking", alive #279, January 2006
This take on “Texas Caviar” with the addition of quinoa lends an added punch of protein. It’s full of antioxidant-rich red vegetables and is a great source of iron, potassium, and dietary fibre. Savour it like a salad, spoon it over tacos, or scoop it like salsa; the variety of textures, flavours, and subtle spice makes this a party-perfect dish. Use those stems Cilantro stems are edible and, more importantly, highly flavourful—so don’t throw them out. Make sure they are well washed, as they can be sandy. Avoid any tough stems at the bottom of the plant, but use the tender part of the stem and chop it up, just as you would with the leaves.
Refreshing flavours with a spicy zing—and, at 15 g per serving, a whopping load of protein—come together in this classic ceviche. Rockfish, often sold under the name Pacific snapper, is high in selenium—an 85 g serving provides 44 percent of the recommended daily value of the mineral, which has a role in preventing infection and cell damage, as well as in the proper functioning of the thyroid. Rockfish is also a good source of healthy omega-3 and omega-6 fats. Ceviche tips Keep an eye on the fish while it is “cooking” in the lime/lemon juice; 30 minutes is usually optimum to achieve a “just cooked” texture. You can extend that to an hour or more, but after about 2 hours, you’ll find that the texture will change and become “overcooked.” Waiting to add the tomatoes and avocado just at serving time keeps flavours fresh and distinct.
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.