When making dishes that have protein and vegetables, like arroz con pollo (below) double the amount of vegetables and cut the protein amount in half. You will create a healthier recipe without sacrificing anything.
A grill pan is the perfect kitchen pan when trying to eat healthy. Grilling always brings out a lot of flavor to meats, vegetables and fruits and with a pan you can use on your stovetop, you’ll be able to grill all year long! Using non-stick cookware will minimize the amount of oil or butter you need in your cooking, therefore making your recipes healthier.
HEALTHY ARROZ CON POLLO
Serves 6-8
· 1 (3 1/2-pound) organic chicken cut into 8 pieces and skin removed
· 4 cups organic or reduced-sodium chicken broth
· 1 cup light beer
· 1 medium yellow onion, cut into quarters
· 1cup chopped fresh cilantro
· 6 garlic cloves, coarsely chopped
· 3 tablespoons Worcestershire sauce
· 3 tablespoons organic seasoning blend
· 2 cups organic brown rice
· 8 oz. green beans, trimmed and cut into 1-inch pieces (about 1 cup)
· 2 medium carrot, diced (about ≤ cup)
· 1 teaspoon salt
· 1 red bell pepper, seeded and thinly sliced
· 1 green bell pepper, seeded and thinly sliced
· yellow onion, thinly sliced
· 1 cup homemade ketchup(recipe follows)
· 1 cup frozen peas
· 1 cup pimiento-stuffed olives
1 Combine the chicken, broth, beer, onion, cup cilantro, garlic, Worcestershire, and seasoning blend in a Dutch oven; bring to a boil. Reduce the heat and simmer, covered, until the chicken is tender and cooked through, about 35 minutes. With a slotted spoon, transfer the chicken to a plate to cool. When cool enough to handle, shred the chicken discarding the bones; set aside.
2 Strain the cooking liquid discarding the onions and cilantro. Return the cooking liquid to the Dutch oven and set over medium-high heat. Add the rice, green beans, carrot and 3/4 teaspoon salt; bring to a boil. Reduce the heat and simmer, covered, until the liquid is evaporated and the rice is tender, about 40 minutes.
3 Meanwhile, in a non stick skillet cook the bell peppers, sliced onion, and the remaining 1/4 teaspoon salt. Cook, stirring occasionally, until the vegetables are tender, about 8 minutes. Stir in the shredded chicken.
4 Add the chicken mixture to the rice mixture. Stir in the ketchup, peas, and olives; heat through. Remove from the heat. Stir in the remaining 1/2 cup cilantro.
HOMEMADE KETCHUP
· 1 tablespoon olive oil
· 1 medium onion, finely chopped
· 1 (28-ounce) can organic tomato puree
· 1 tablespoon tomato paste
· 1/2 cup cider vinegar
· 1/4 cup packed dark brown sugar or sugar in the raw
· 3/4 teaspoon salt
1 Heat the oil in a medium saucepan over medium-high heat. Add the onion and cook, stirring occasionally, until the onion is tender, about 8 minutes.
2 Add the remaining ingredients; bring to a boil.
3 Reduce the heat and simmer, uncovered, stirring often to prevent scorching, until the ketchup is thickened and the flavors are blended, about 1 hour.
Grilled Rub-Down Chicken with Black Bean & Corn Salsa
Serves 4
For the salsa
· 1 cup fresh or frozen corn kernels (from about 1 ear of corn)
· tablespoons fresh lemon juice (from about 1 lemon)
2 tablespoons olive oil
1 (15-ounce) can black beans, drained and rinsed
· 1 cup peeled and chopped jicama (about 8 ounces)
· 2 plum tomatoes, cored, seeded and chopped
2 scallion, light green and white parts only, finely chopped
cup finely chopped fresh parsley leaves
· Salt and freshly ground pepper
For the chicken
· cup light or dark brown sugar
· 1 Tbsp ground allspice
· 2 teaspoons garlic powder (or 3 garlic cloves, finely minced)
· Salt
· 1/8 teaspoon cayenne pepper, or more to taste
· boneless, skinless chicken breasts halves trimmed of excess fat, rinsed and patted dry
· 1 1/2 cups canola or vegetable oil
1. To make the salsa, fill a medium saucepan with water and bring to a boil. Add the corn kernels and cook for 1 to 2 minutes or until tender. Strain and set aside to cool.
2. Whisk the lemon juice and olive oil together in a large bowl. Add the corn, beans, jicama, tomatoes, scallions, parsley, and some salt and pepper. Toss to combine, cover with plastic wrap, and set aside or refrigerate until you’re ready to serve.
3. To make the chicken, preheat your grill to high heat.
4. Combine the brown sugar, allspice, garlic powder (or fresh garlic), some salt, and cayenne pepper in a small bowl. Place 1 chicken breast between two pieces of plastic wrap and, using a flat meat mallet or rolling pin, pound until it is 1/2-inch thick. Repeat with the other 3 breasts. Pat the chicken dry with paper towels and rub them with vegetable oil. Sprinkle both sides with the spice rub and rub it into the meat.
5. Grill the chicken until each side is marked with grill marks and the chicken is cooked through, about 6 to 8 minutes total.
6. Remove the chicken from the grill and let it rest on a serving platter for 5 minutes. Serve with the salsa.
Ingrid Hoffmann is passionate about food and entertaining and spends each day sharing her enthusiasm and talent with an international audience. She hosts Simply Delicioso on Cooking Channel while her clever 60-second food and entertaining tips, Un Minuto Delicioso, airs daily on Galavision. In September 2010, her Spanish-language show, Delicioso, moved from Galavision to Univision / Telefutura and relaunched as a weekly one-hour lifestyle cooking show. Considering Ingrid’s loyal fanbase in the English and Spanish-speaking communities, she published her cookbook in both languages, SIMPLY DELICIOSO: A Collection of Everyday Recipes with a Latin Twist and DELICIOSO: Una Coleccion de Mis Recetas Favoritas con Sabor Latino. Ingrid has expanded her brand beyond television and partnered with top cookware and kitchen appliance manufacturer, T-fal, to develop her own Latin-influenced line, Simply Delicioso by Ingrid Hoffmann.
Ingrid’s fascination with food, cooking and style began as a little girl. She started cooking with her mother, a Cordon Bleu chef, at such a young age that she needed a stool to reach the stove. She discovered not only a love of cooking, but a flair for entertaining, and in no time developed her own distinctive style. Raised in Colombia and the Netherlands, Ingrid moved to Miami where she opened LaCapricieuse, a high fashion luxury boutique in Coconut Grove. Ingrid also opened Rocca, the first restaurant to feature tabletop cooking on heated lava rocks. She also writes a monthly column in People en Espanol and appears weekly on the #1 Spanish language morning show Despierta America. Ingrid has also made appearances on Ellen, Oprah, Martha Stewart, Regis & Kelly, The Today Show, The Early Show, and Good Morning America.
T-fal® is a leading manufacturer of non-stick cookware and small kitchen appliances. T-fal is headquartered in West Orange, NJ and is a division of Groupe SEB® USA. For more information, please visit www.t-falusa.com <http://www.t-falusa.com>
