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Featuring:
Click on to see!Char-Grilled Chicken Breast With Grilled vegetables & Coucous
Smoked Salmon With a Dill Baste
This is a simple dish to prepare and very healthy. Would you believe this whole meal not only tastes great, but also only has the following per serving; 6.4g fat, 2100kj (525 cals)Char-Grilled Chicken Breast With Grilled vegetables & Coucous
by
Chef Warren LowerMe, I don't worry about calories myself. But I know many of you out there in cyberland want a healthier lifestyle. Just because you want to eat healthier doesn't mean you have to miss out on variety and flavor. So we will show you dishes that are tasty, inviting and well I have to say it, healthy.
Ingredients: Serves 4 4 Chicken Breast fillets (skin off) 4 cups Couscous(prepared) 2tsp Olive oil 1 (bunch) Rocket, (Bok choy) 8 Mushrooms 1/4 cup Maple Syrup 4 (ROMA) Tomatoes(halved lengthwise) 1/4 cup Balsamic Vinegar 1 (bunch) Asparagus
Ok lets get started
Now if you haven't got a char-grill or B.B.Q just use a frying pan or improvise. Put them under the griller or as North Americas will call it a broiler.Improvisation is an important skill for any Chef.
1. Brush the chicken breasts sparingly with the oil & place in or under whatever you're using.And cook to your liking turning now and then. This will take about 12 to 15 minuets.
2. While you're cooking the chicken breasts brush the mushrooms, tomatoes & asparagus with the oil also. Cook for a few minuets turning & keep warm.
3. Now put the Couscous on a plate & place the chicken breast on top. Arrange the vegetable beside the chicken breast place the rocket over both chicken & vegetables
4. Now mix the vinegar & maple syrup together and stir or shake to mix together. And drizzle over your meal. You see this is what we call in the trade a "temporary emulsion" as oils and vinegar's don't mix together for long. So if you prepare this dressing earlier, make sure you mix it before you drizzle it over your meal.
Smoked Salmon With a Dill Baste
by
Chef Warren LowerPer serving, fat (5%) Kj (1205) calories (180)
This is a very tasty dish that can be served for lunch or dinner. With this meal you will not only learn how to prepare it. But the smoking process can be used for chicken pieces as well
Me, I don't worry about calories myself. But I know many of you out there in cyberland want a healthier lifestyle. Just because you want to eat healthier doesn't mean you have to miss out on variety and flavor. So we will show you dishes that are tasty, inviting and well I have to say it, healthy.
Ingredients:For 4 people 90g(30g)Butter 1 clove of Garlic 1/4 cup Lime or Lemon Juice 2 tsp Lemon or lime Rind(Grated) 1 tbl Dry White Wine 2 tsp Honey Freshly ground black Pepper 1 tbl Dill( freshly chopped) or 1/2 tsp dry Dill 4 Large Salmon fillets
1.Melt the butter in a small saucepan over a medium heated & cook garlic for 1 min, stir in juice,rind, wine,honey & black pepper.
2.Remove from heat & add the chopped Dill.
3.Follow the directions below for your smoking.Nice with a glass of wine. But please note that the wine you drink, isn't included in the intake count @ the beginning of this recipe. he he he
How to smoke in your own oven
2 cups uncooked rice 2tbl brown sugar 2 tbl green tea leaves 1 tsp Chinese five spice (optional) Pre heat your oven to 180C(350F)Method
1.Now this method couldn't be easier which is the way I like to cook.
2.Mix the ingredients above
3.Line a baking dish with aluminum foil
4.Pour mixture onto foil
5.Place a cake rack over mixture.
6.Place your salmon on the on the rack
7.Baste the Salmon place some foil on top of the baking dish. And seal around the baking dish
8.Place in the oven for 5 to 7 minuets
9.And baste again on removing the steaks from the oven.Note
If you are going to smoke chicken in this way please adjust the cooking time to about 15 minuets
Got questions? Then don't hesitate to email us!
Carmelized Onions
1 cup onions per person(Peeled and juliened into strips.)
Simmer in a covered frying pan on low heat, stiring every few minutes, until the onions are deep brown in color. and smell sweet. If you would like you can sprinkle a little balsamic vinegar in them for a nice flavor.
I love to use carmelized onions on BBQued steak, or a burger. Broiled chicken Breasts and Pork chops gain all the flavor they need to make a satisfying meal.They are the perfect ingredient when making a wrap.
Rosemary Chicken
Ingredients:For 2 people 10 oz. Raw boneless skinless chicken breast 4 tsp. Olive oil 4 cloves (1 T ) fresh garlic chopped 2 t fresh rosemary leaves 1 fresh lemon. Half of it slice thin salt and pepper.
directions
Make a marinade out of all the ingredients, except breasts and the unsliced lemon.
Marinate the breasts in the fridge for at least an hour, preferably overnight.
Fire up the boiler or skillet to medium high heat.
Broil or pan fry the breasts till nicely browned on both sides and just done. (Do not overcook).
Serve with wild rice pilaf or garlic mashed potatoes.
Calories; 305 Protein; 40.3 gm Fat; 13.7 gm Carb; 110 mg Sodium; 396 mg Fiber;3 gm