Tag Archives: chicken

Chicken Tikka Masala.

Gluten-free | Soy-free | Nut-free | Clean-eating option

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So I’m realizing that we eat a lot of variations on chicken and rice in our house. We have several curry versions, the NYC street cart version, and a few comfort food versions from my semi-homemade days, just off the top of my head.

This is the I-used-to-live-near-an-awesome-Indian-restaurant-but-I-don’t-anymore-but-I-really-don’t-need-to-leave-the-house-anymore-for-delicious-Indian-takeout version. It’s one of my husband’s favorite meals ever. And my favorite part about it–besides how delicious it is–is that odds are good you have all of the ingredients in your spice cabinet! I can’t believe it’s taken me this long to blog it!

Chicken Tikka Masala

Adapted from here

Marinade:

  • 1 cup plain yogurt (I use lowfat Greek yogurt)
  • 1-2 Tbsp. lemon juice
  • 2 tsp. ground cumin
  • 1 tsp. ground cinnamon
  • up to 1/2 tsp. cayenne pepper
  • 1 1/2 tsp. paprika
  • up to 1 1/2 tsp. black pepper
  • 1 1/2 tsp. ground ginger
  • 1 tsp. salt
  • 3 boneless, skinless chicken breasts, cut into strips

Masala:

  • 1 Tbsp. butter
  • 1 jalapeno pepper, seeded and finely chopped
  • 1 clove garlic, minced
  • 2 tsp. ground cumin
  • 2 tsp. paprika
  • 1/2 tsp. salt
  • 8 oz. can no-salt-added tomato sauce
  • 1 cup cream

Rice:**

  • 3 cups water
  • 1 1/2 cups jasmine rice
  • 3/4 tsp. salt
  • 1 1/2 Tbsp. unsalted butter
  1. For the marinade, combine all ingredients except chicken in a medium bowl. Add chicken and toss until coated. Cover with plastic wrap and refrigerate at least a couple hours (I usually do overnight).
  2. Grill chicken (original way) or cook under a broiler on high on a broiler pan (my lazy easy way). Discard marinade.
  3. Meanwhile, for the masala, melt butter in a large deep skillet over medium heat. Add jalapeno and garlic and saute one minute or until fragrant. Season with spices and salt and stir to toast spices.
  4. Add tomato sauce and cream. Simmer on medium-low until sauce thickens, about 15 minutes, stirring occasionally. Begin cooking rice (below). Add grilled (broiled) chicken and simmer 10 minutes.
  5. Rice: bring water to boil. Add remaining ingredients, cover, and reduce heat. Cook 15 minutes, fluff, and serve topped with tikka masala.

**A couple notes about the rice: first of all, yes, I know that Basmati rice is best suited. However, I find Jasmine more economical and versatile, if less authentic. If you want a clean eating version, use brown rice and cook 45 minutes instead of 15.

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Legendary NYC Street-Cart-Style Chicken and Rice–Clean!

Clean | Gluten-free | Soy-free | Nut-free | Dairy-free option

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Half a decade ago, we lived just outside New York City, which meant we were just minutes from some of the most delicious and diverse food options in the world. When we moved to Tampa, I needed to learn to cook some of our favorites myself, and it wasn’t until just weeks ago that I found this gem. Finally our cravings for street cart chicken with yellow rice and yogurt sauce can be satiated!

Clean NYC Street-Cart-Style Chicken and Yellow Rice

Adapted from here

Chicken:

  • 2 lbs. boneless, skinless chicken thighs
  • juice of 1 lemon (1/4 cup)
  • 1 tsp. dried oregano
  • 2 tsp. ground coriander
  • 1 1/2 tsp. salt
  • 1/4 tsp. black pepper
  • 4 cloves garlic, minced or pressed
  • 1/4 cup olive oil

Yogurt sauce: (you only need half of what’s below if not everyone loves it with the sauce; omit for dairy-free)

  • 1 cup plain lowfat Greek yogurt
  • 1 tsp. apple cider vinegar
  • juice of 1 lemon (1/4 cup)
  • 1/2 tsp. honey
  • 1/2 tsp. salt

Rice:

  • 2 Tbsp. butter, olive oil, or dairy-free buttery spread
  • 1 1/2 tsp. ground turmeric
  • 1 tsp. ground cumin
  • 1/2 tsp. salt, or to taste
  • 2 cups basmati, jasmine, or brown (for clean) rice
  • 2 cups chicken broth
  • optional: additional water for jasmine or brown rice (see instructions below)
  1. Toss together chicken marinade ingredients with chicken; marinate an hour.
  2. Whisk together yogurt sauce ingredients in a small bowl and refrigerate until ready to use.
  3. Heat a large saucepan on high heat with enough olive oil to lightly coat the bottom. Add chicken thighs and cook in batches until done. Remove to a plate and keep warm.
  4. If there are burned bits of garlic in the bottom of the pan, remove those. Then in the same pan, add butter, rice, and spices. Stir to coat and cook on medium-high 1-2 minutes to toast the spices.
  5. Add chicken stock, and water if needed. Basmati: no additional water. Jasmine: 1 1/2 cups water. Brown: 2 1/2 cups water.
  6. Bring to a boil, then cover and turn heat down to low. Cook 15 minutes for basmati and jasmine; 45 for brown rice. Fluff when finished and remove from heat.
  7. When rice is done, dice chicken.
  8. Serve chicken atop yellow rice and drizzle with yogurt sauce. Sprinkle with harissa, sriracha, or other hot sauce if desired.

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Creative leftovers: Pressed Southwest Wraps.

Nut-free| Gluten-free option | Soy-free option | Clean-eating option

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Let’s talk leftovers.

My girls don’t like them. Nope, not one bit. Except for my toddler, whom I often hear grunting and “eeeee” (please)-ing as I’m trying to enjoy my leftover curry (or this one!) or chicken tikka masala for lunch in peace.

But who really wants to make a brand-new, from-scratch meal (that their kids are probably going to whine and complain about anyway) every single night?

So I’ve been trying to find ways to cut prep time while masking a few “reused” ingredients. Here are a few:

  • Always make extra. Extra rice, extra cooked and chopped chicken. And keep it in the fridge to use in a different recipe.
  • Always make extra (again). Extra enchilada sauce or enchiladas, extra filling for these wraps. And freeze it for another meal.
  • When I need a small amount of something, like tomato paste or green onions, I portion out the rest and freeze it.

These wraps do a great job of combining these odds and ends into something low-effort and really delicious. The best part is that you can add in whatever you and your family wants. I subbed in corn for the original recipe’s peppers and adjusted the spices a little bit so that my girls will enjoy it without complaining.

With the right tortillas and brown rice you can make this gluten-free and/or clean. Unfortunately, I don’t know if there’s a way to successfully make this dairy-free because the cheese and sour cream help hold the wrap together, but you could try it with vegan cheese and just really sticky rice. Let me know how it works!

Pressed Southwest Wraps

Adapted from here

  • 1 cup cooked warm rice
  • 1 green onion, finely sliced (or 1/2 Tbsp. chopped green onions- still frozen, even!)
  • 1/2 Tbsp. dry cilantro
  • up to 1 tsp. chili powder
  • 1 tsp. ground cumin
  • 1/2 tsp. garlic salt
  • 1 tsp. lime juice
  • 1-2 cups cooked chopped or shredded chicken
  • 1 can black beans, rinsed and drained
  • 1/2 cup frozen corn, defrosted
  • shredded Mexican-blend cheese (I even used crumbled-up leftover cheddar slices once!)
  • sour cream
  • tortillas, gluten-free and/or soy-free if necessary
  • soy-free cooking spray
  1. Combine the rice, onions, spices, and lime juice in a medium bowl. Stir in chicken, beans, and corn.
  2. Dollop a spoonful of sour cream around the center of an open tortilla and sprinkle with cheese. Spoon a couple tablespoonfuls of the filling onto the tortilla, then roll like a burrito. Spray the cooking spray on the seam side and lay seam-side down on a plate.
  3. When all wraps are assembled, heat a nonstick griddle on medium to medium-high heat. Carefully lay a couple wraps at a time on the griddle, seam side down, and press down all over with a spatula. The cooking spray helps seal the seam shut. When browned, flip, press again, and remove to a warm plate until all wraps are finished.
  4. You can wrap each individually in foil to save and reheat in the oven later.

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Skinny Chicken Broccoli Alfredo, turned green for St. Patrick’s Day.

Clean eating | Soy-free | Nut-free | Gluten-free option

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When we visited Rome last year, my friend told us about the original Alfredo’s, where lore has it that the owner created the original Fettucine Alfredo–to satisfy his wife’s pregnancy cravings.

So of course we had to visit. They brought out a huge platter of steaming fettucine piled high with three mounds of cheeses, and proceeded to mix it all together at astonishing speed. Then we ate at astonishing speed–until we felt sick. It sat like a rock in our stomachs. We were very glad that our apartment was only a 10-minute walk away.

This Alfredo-inspired sauce brings back those memories without weighing us down. Instead of 3 piles of cheeses, you get the creaminess with a bit of bite from the Greek yogurt and fresh-grated (or not fresh-grated) Parmesan. Today, for St. Patrick’s Day, I turned the sauce green, and the girls said they liked it even better than usual!

Skinny Chicken Broccoli Alfredo

Original recipe here

  • 2 chicken breasts, seasoned, cooked, and cut into bite-sized pieces
  • 8-10 oz. whole-wheat (or gluten-free) pasta, such as rotini
  • 2 cups frozen broccoli
  • 2 Tbsp. olive oil
  • 2-3 (I use 3) garlic cloves, pressed or minced
  • 2 Tbsp. whole-wheat pastry flour (or gluten-free flour of choice)
  • 1 cup low-sodium chicken broth
  • optional: handful spinach
  • 1/4 cup skim milk
  • 1/4 cup plain Greek yogurt (I use 2%)
  • salt and pepper
  • 3/4 cup fresh-grated Parmesan
  1. Cook pasta as directed, adding frozen broccoli for last 2 minutes of cooking time. Reserve up to 1/2 cup pasta water before draining.
  2. If you’re turning your sauce green: add chicken broth and spinach to your blender and blend until smooth.
  3. Make the roux: Heat oil in a large saucepan on medium heat. Add garlic and stir constantly 1 minute, until fragrant. Sprinkle in flour and whisk to cook for 1 more minute. Slowly whisk in chicken broth, then milk, until bubbling.
  4. Whisk in Greek yogurt, then season generously with salt and pepper. Turn heat down to medium-low and simmer 2-3 minutes, until thickened. (If there is spinach in the sauce, it will take longer and will not thicken as much.)
  5. Remove from heat. Stir in Parmesan until well incorporated, then stir in chicken.
  6. Combine sauce with pasta mixture; add small amounts of pasta water until sauce is your desired consistency.

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Making over Taco Night. Twice.

Clean eating | Dairy-free option | Soy-free option | Gluten-free option | Nut-free

My girls LOVE Taco Night. Something about being in charge of their own meal and what goes in it. Not to mention it’s messy, which makes it fun. But I’m going to be honest: it’s not always been my favorite. First, the taco seasoning packets. Gross, am I right? Have you seen those ingredient labels?! Well, Alton Brown’s taco seasoning takes care of that REALLY quick. And clean too! Make it once and keep it in a small jar or even a little Ziploc bag to use a couple tablespoons at a time.

Second, as a mom, I find that once I’ve assembled everyone’s burritos the way they want them, once I get mine assembled and sit down, the meat is cold. That’s where this new crock pot recipe comes in. It features the same taco seasoning as our usual ground turkey, but the meat stays warm as long as I need it to! Plus more veggies! It came from an unlikely source: one of those easy video recipes you see in your Facebook feed that are usually semi-homemade, from processed ingredients. But with this easy and clean taco seasoning, it’s a cinch to keep the artificial junk out.

Clean Taco Seasoning

Original recipe here

  • up to 2 Tbsp. chili powder, depending on how spicy you want it
  • 1 Tbsp. ground cumin
  • 2 tsp. cornstarch
  • 2 tsp. salt
  • 1 1/2 tsp. paprika (he uses hot smoked, I use Hungarian–both are delicious)
  • 1 tsp. ground coriander
  • up to 1/2 tsp. cayenne pepper, depending on how spicy you want it
  1. Combine all ingredients in a small bowl or jar.
  2. Store in an airtight container (jar or Ziploc bag) for up to 1 month.

Slow Cooker Easy Chicken Fajitas

Adapted from here

  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 yellow onion, halved and sliced
  • 2 lbs. boneless skinless chicken breasts, halved
  • 2 Tbsp. taco seasoning (see above)
  • 4 cloves garlic, chopped
  • juice of 1 lime
  • 10-oz. can diced tomatoes with green chilies, drained (check the ingredient label on this one; sometimes spices and preservatives are added here)
  • For serving: tortillas (use whole-grain or gluten-free and check ingredient labels for hidden soy and other junk), cheese, sour cream, beans, avocado slices, or anything else that sounds tasty!
  1. Place half of the sliced peppers and onion in the bottom of your slow cooker. Lay the chicken on top, coating on all sides with taco seasoning. Top with garlic, drained tomatoes, lime juice, and remaining peppers and onion.
  2. Cover and cook on HIGH 3-4 hours.
  3. Remove chicken and cut or shred, then return it to the crock pot for 10 more minutes (on LOW) to absorb more of the juices, while you prep your toppings.
  4. Assemble tacos/burritos/fajitas however you want!

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Clean, Dairy-Free Chicken and Dumpling Soup.

Clean eating | Dairy-free | Soy-free | Nut-free

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Winter has finally reached Florida! We woke up to temperatures in the low 40s, and after spending most of December in the 80s–including a record high 86 degrees on Christmas, for crying out loud–it feels magnificent. Time to bring out the soup! This is what we had for dinner tonight.

This soup (albeit not the clean version) was a comfort-food lifesaver during the cold months we lived in Switzerland. It was nice to have something familiar when we were feeling homesick, and it was easy enough to make in our tiny blue rental kitchen with limited kitchen tools that it made frequent appearances on our little linoleum table.

I’ve adapted the original recipe to make it clean and dairy-free. Also, because we all know the dumplings are the best part, for our little family I usually cut the soup recipe in half but keep the dumpling recipe whole so there’s enough for everyone to enjoy.

Chicken and Dumpling Soup

Adapted from here

Soup:

  • 1-2 tsp. olive oil
  • 2 stalks celery, chopped
  • 3-4 large carrots, scrubbed well and chopped
  • 1 small to medium yellow onion, chopped
  • 6 cups low-sodium chicken broth
  • 2 cups water
  • 2-3 boneless, skinless chicken breasts, raw or cooked (see variations in instructions below)
  • 1 1/2 tsp. salt
  • 1 tsp. dried thyme
  • 1/4 tsp. pepper
  • 1/4 cup whole-wheat pastry flour + 1/2 cup cold water, to thicken broth
  • heaping 1/2 cup frozen peas

Dumplings:

  • 1 cup whole-wheat pastry flour
  • 2 tsp. baking powder
  • 1/2 tsp. salt
  • heaping 1/4 tsp. dried thyme
  • 1 Tbsp. white vinegar
  • 1 cup minus 1 Tbsp. unsweetened almond milk
  • 1 Tbsp. canola oil
  1. In a large pot, heat oil over medium heat. Add vegetables and cook 3 minutes, stirring frequently. Add chicken broth, water, and chicken (if using uncooked chicken). Bring to a simmer and cook 10-15 minutes or until chicken is cooked through.
  2. Meanwhile, start the dumplings. Add vinegar to a measuring cup and fill to the 1-cup line with almond milk. Let sit several minutes until curdled. In a medium bowl, combine dry ingredients. Add oil to almond milk and stir. Then gradually add wet ingredients to dry, stirring as you go, until a soft dough is formed. You will not need all of the liquid.
  3. Remove the chicken from the soup to a plate. Add salt, thyme, and pepper to the soup.
  4. In a small bowl, whisk together flour and cold water, then whisk into the hot broth. Stir in frozen peas, bringing it back to a simmer, then cutting up cooked chicken and adding it to the soup.
  5. Working quickly, drop teaspoonfuls (yes, teaspoon–they’ll expand right away) of dough all over the surface of the boiling soup. Cover the pot and simmer 12-15 minutes without lifting the lid to allow the dumplings to cook.
  6. When the dumplings are fully cooked, lift the lid and break dumplings apart with your serving spoon. Serve immediately.

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Crock Pot Chicken-Chickpea Curry.

Clean Eating | Dairy-free | Soy-free | Nut-free | Gluten-free

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Happy New Year! Anyone else feeling a little sluggish after all of the treats and traveling and lack of schedule? I’m beyond ready to get back on track and back in control of normal, healthy life.

This easy crock pot meal is a staple in our home, especially on Thursdays when we have swimming until 5pm. I love being able to come home to this delicious smell and serve up a warm, comforting, healthy meal to my wet-haired, often shivering–yes, even in Florida–young ones. I make the rice before we leave and it’s still warm when we get home to eat. The chicken practically shreds itself when you stir in the final ingredients, and the sweet potatoes soften to make the texture rich and creamy.

Crock Pot Chicken-Chickpea Curry

Original recipe here

  • 1/2 cup light coconut milk
  • 1/2 cup low-sodium chicken broth
  • 8-oz can tomato sauce OR 1/2 can diced tomatoes in juice
  • 2 Tbsp. curry powder
  • 1 tsp. salt
  • optional: up to 1/2 tsp. cayenne powder
  • 1 lb. boneless skinless chicken breasts
  • 1 med. onion, thinly sliced
  • 15-oz can chickpeas, drained and rinsed.
  • 2 medium sweet potatoes, peeled and diced
  • 1 cup frozen green peas
  • 2 Tbsp. lemon juice
  • cooked brown (for clean eating) or Basmati rice
  1. In the bottom of your slow cooker, whisk together first 6 ingredients until incorporated.
  2. Add chicken, onions, chickpeas, and sweet potatoes; use tongs to toss until coated with curry mixture.
  3. Cook on low 8 hours or high 3.5-4 hours.
  4. 5 minutes before serving, stir in peas and lemon juice, shredding chicken with the tongs.
  5. Serve over warm rice.

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