Tag Archives: diet

Curry Chicken

A tasty single pan curry dish.

Prep Time: 10 min.
Cooking Time: 20 min.
Servings: 4 Servings

Ingredients

    1 1/2 lbs. boneless, skinless chicken breast, cut into 1-inch pieces
    1 tbs. sesame (or olive) oil
    1 small onion, diced
    3 garlic cloves, minced
    2 1/2 Tbsp. yellow curry powder
    1 tsp. ground ginger
    1 head cauliflower, cut into florets (~ 4 cups)
    1 can (13.5 oz) coconut milk
    1/3 cup lower sodium chicken broth
    Salt and black pepper to taste

Cooking

Season chicken with salt and pepper. Heat oil in a large skillet over medium-high heat, add chicken and cook until lightly browned (about 5 min.). Transfer chicken to plate.

Reduce heat and medium-low. Add onion, garlic, curry and ginger to the same skillet. If you drained off all the liquid after cooking chicken, add a small amount of oil to pan. Cook until fragrant (about 2 min.).

Add cauliflower, coconut milk and broth, cover and simmer until vegetables are crisp-tender (about 5 min.).

Add chicken back to the pan and cook until sauce reduces and thickens (about 8 min.)

Notes

Draining off the liquid after cooking chicken produced a thicker sauce. Some chicken is injected with water and this step will ensure the sauce is not too thin.
You may want to use less chicken broth if you like a thicker sauce. One option is to use 1 chicken bullion cube, instead of broth; this maintains the flavor without the extra liquid.
Instead of ground ginger powder, try freshly grated ginger root, increasing amount by 50%

Baked Catfish with Lemon Aioli

A family favorite, this catfish recipe is simple and flavorful, but not fishy tasting.

Prep Time: 5 min.
Cooking Time: 15 min.
Servings: 4 Servings

Ingredients

    1 tsp. dried thyme
    1/8 tsp. cayenne pepper
    1 1/2 pounds catfish filets
    1/4 cup mayonnaise (light works OK too)
    1 1/2 tsp. fresh lemon juice
    1 small garlic clove, minced
    1/8 tsp. salt
    1/8 tsp. black pepper
    Additional salt and black pepper to taste.

Cooking

Heat oven to 400F.

Mix thyme, cayenne, salt and pepper and rub onto fish, seasoning both sides.

Coat a 9″ x 13″ baking dish with cooking spray (I prefer to use an olive oil spray). Bake fish until opaque and cooked through; about 15 min.

While fish is baking, combine mayonnaise, lemon juice and garlic in a small mixing bowl to make aioli topping for fish.

Notes

Always best with some vegetable side dish.

Mustard Crusted Steak

Steak and mustard provide a nice flavor profile for this meal.

Prep Time: 15 min.
Cooking Time: 15 min.
Servings: 4 Servings

Ingredients

    2 garlic cloves, minced
    1 Tbsp. course Dijon mustard
    1 Tbsp. Worcestershire sauce
    1 tsp. ground mustard
    1/8 tsp. salt
    1/2 tsp. ground black pepper
    2 lbs. bonless top round steak; 3/4″ thick

Cooking

Heat oven to boril.

Combine garlic, Dijon mustard, Worcestershire sauce, ground mustard, salt, and pepper into small mixing bowl.

Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand f10 minutes. Broil steak to desired doneness, 4 minutes per side for medium-rare. Let stand 5 min. before slicing and serving.

Notes

Broil for 3 minutes longer per side when thicker top round, or when cooking for people that like to waste mean (aka. well-done).