Healthy: Cauliflower Tots

One of the tough things for me about eating a cleaner diet is that I have to give up rice and potatoes completely. It makes me sad because those are two of my favorite things to eat. I like the taste and I like the texture. The next best thing is gently boiled cauliflower, which has a slightly starchy flavor and a similar density but with a fraction of the carbohydrate load. That has inspired many people to create recipes that emulate rice and potatoes using cauliflower, such as this cauliflower tots recipe inspired by this post. These cauliflower tots are not terribly far off from potato-based tots, especially with a little ketchup. Without the ketchup they are plenty tasty but the cauliflower taste is more identifiable. These tots are about 25 calories apiece so it's not too bad when you are feeling that need for something that reminds your stomach of a less healthy meal.

This recipe is fairly easy to make, especially with a couple process alterations I made to the original recipe. The toughest part is the time involved chopping down the cauliflower to small pieces so it has that tater tot texture. You might feel inclined to implement a food processor or similar device to help along the way. The problem with that approach is that cauliflower will quickly turn into a puree in a food processor (which is another great way to use cauliflower instead of potatoes) and you won't be able to chop the cauliflower down to the right size without pureeing some of it along the way. If your food processor has a grater attachment then that might work.

You can play with the ingredients to create interesting flavors. A little jalapeno or cayenne pepper powder could add a spicy dimension. You can add seasoning to go different directions. You can also play around with the cheese. You could abandon the cheese for a healthier avenue but I think you need that cheese for binding and flavor. A mild cheese works in this recipe but a more aggressive cheese like sharp cheddar could promote a cheesier flavor if  you want that.

Healthy Cauliflower Tots Recipe

Servings: 4 (of 6 tots)
Prep time: 20 minutes
Cook time: 25 minutes

Equipment:

• Kitchen utensils, measuring cups 
• Large mixing bowl
• Knife and cutting board
• Baking pan
• Foil (optional)
• Medium sauce pan with lid
• Steamer basket (optional)
• Stove and oven
• Piping bag or freezer bag (and scissors)
• Grater

Ingredients:

• 2 1/2 cups cauliflower florets
• 1/4 cup egg beaters (may need additional 1/4 cup)
• 1/2 cup white onion
• 1 tsp minced garlic
• 1 tbsp dried parsley
• 1/2 cup of Colby or other mild orange cheese
• 1/2 cup Panko breadcrumbs
• Salt and peper
• Cooking spray
• Water

Directions:

1. Add 1/4 inch of water to the sauce pan and heat over high heat until boiling. If you have a steamer basket, place it in the sauce pan. 
2. If the cauliflower is a full head then chop the cauliflower head into quarters so it will fit in your sauce pan.
3. Once the water is boiling add the cauliflower and steam for 5 minutes. You want the cauliflower to be tender and moist but not mushy. While the cauliflower is steaming, chop the onion and grate the cheese using the large holes on the grater.
4. Preheat the oven to 400F.
5. Drain the cauliflower and return to cutting board. Chop cauliflower into fine pieces. The closer you are willing to get to rice-sized pieces the better you will emulate the texture of potato in a tot.
6. Combine the cauliflower, 1/4 cup of egg beaters, onion, garlic, parsley, cheese, breadcrumbs, salt and pepper (to taste) in a large mixing bowl. Mix well. If the mixture is not binding well then add up to an additional 1/4 cup of egg beaters until the mixture binds together.
7. Line a baking sheet with foil if desired. Spray the baking sheet with cooking spray.
8. Transfer the mixture to a piping bag or freezer bag. If using a freezer bag you will need to cut off one bottom corner of the bag to pipe the mixture. Cut the corner so it creates a hole approximately the diameter of a quarter coin. 
9. Pipe the mixture into tots on the baking sheet. They should be approximately two inches long. 
10. Once the oven is preheated place the baking sheet in the oven and bake for 25 minutes. You may turn them after 15 minutes to ensure crispy exterior on all sides.

Healthy: Moist Baked Chicken Breasts

Chicken breasts are a staple protein source for healthy diets (at least non-vegetarian diets) for their high protein and low fat content and versatility in almost any cuisine. The problem, however, is that chicken breasts are merciless when it comes to cooking them. The second the moisture cooks out they will turn dry and develop that dry, stringy texture that has to be gnawed on for hours. The easiest way to cook chicken without overcooking it into that awful texture is to add fat. Fat will regulate the temperature and keep the meat moist. Unfortunately you can't cook the chicken in fat and then magically remove it from the plate. At least some of that fat is coming with the chicken.

The trick to cooking a moist chicken breast without adding a lot of fat by way of oil or cream is to bake or grill it really fast and really hot. Most oven baked chicken breast recipes call for a long bake at a lower temperature but even pulling the chicken at 165F and letting it rest results in drier chicken than a shorter but hotter bake. Pan frying chicken breasts might be the higher cuisine technique but it's going to require more fat (oil or butter or both). Baking chicken gives up the nice sear and added flavor but it's also a cleaner recipe and you can season the chicken to make up for it. This recipe omits the seasoning and leaves it up to you to decide what you want to add. The chicken that comes out will be moist and actually have some flavor so you don't need to overwhelm it with sauces or breading to make it taste like something.

Healthy Moist Baked Chicken Breasts

Servings: As many as you want
Prep time: 10 minutes
Cook time: Up to 35 minutes

Equipment:

• Knife and cutting board
• Baking sheet
• Foil (optional) 
• Oven
• Kitchen utensils

Ingredients:

• Boneless, skinless chicken breasts
• Cooking spray (or oil)

Directions:

1. Preheat oven to 450F.
2. While the oven is heating, trim the chicken breasts to discard fat, skin and other unwanted trimmings.
3. Season chicken as desired.
4. Cover baking sheet with foil if desired.
5. Spray foil/baking sheet with cooking spray or coat with a thin layer of oil.
6. Place chicken breasts on sheet and place in oven.
7. Bake 15 minutes and then turn breasts over. Place back in oven for 10 minutes.
8. Check temperature. Should be 165F.
9. Let rest for 5 minutes before serving.

Suggestion: Cook time will depend upon the size of the breasts. For the large 10-12 ounce breasts I buy at the store 25 minutes is usually enough time in the oven. For smaller chicken breasts in the 8 ounce range (more common for organic and free range chicken breasts) you probably only need 10 minutes on each side.

Healthy: Thai Broiled Chicken Breasts with Cilantro Sauce

Thai food isn't always the easiest to eat on a clean diet between the use of salt-laden fish sauce and fat-rich coconut. However, Thai cuisine includes grilled meats that cuts down the abundance of either in favor of a lean cut of meat that can be garnished with a reasonably healthy sauce. This recipe puts chicken breasts together with a flavorful sauce that is easy to cook but packs big flavor. If you end up with excess sauce after eating all the chicken it works well as a salad dressing.

Healthy Thai Broiled Chicken Breasts with Cilantro Sauce

Servings: 4
Prep time: 1 hour
Cook time: 15 minutes

Equipment:

• Mixing bowls
• Cutting board and knife
• Food processor or blender
• Measuring cups and spoons
• Baking pan
• Meat tenderizer
• Small saucepan

Ingredients:

• 1 serrano pepper
• 1 jalapeno pepper
• 4 cloves of garlic
• 1/2 cup plus 1 tbsp cilantro
• 2 tbsp fish sauce
• 1 tbsp olive oil
• 1 tsp sesame oil (or use 1/2 tsp sesame seeds plus 1/2 tsp oil)
• 1/2 tsp salt
• 4 boneless chicken breasts
• 3 tbsp rice wine vinegar
• 1/2 tbsp sugar
• 1/4 tsp red pepper flakes
• 1 tsp water
• Cooking spray

Directions:

1. Chop cilantro and keep portions divided.  Mince 2 cloves of garlic. Remove tops of peppers.
2. Add 1/2 cup cilantro, 2 unminced garlic cloves, peppers, fish sauce, olive oil, sesame oil and 1/4 tsp salt to food processor or blender and puree to a smooth texture. 
3. Lightly pound chicken breasts so the breasts are an even thickness.
4. Combine chicken breasts and puree and coat chicken breasts. Let marinade in the fridge for one hour.
5. Heat boiler 10-15 minutes before the hour of marinating chicken breasts has ended. 
6. While oven is warming, heat a saucepan over medium-low heat. Add vinegar, sugar and remaining salt and bring to a simmer. 
7. Transfer liquid to small bowl and add minced garlic, 1 tbsp of chopped cilantro, red pepper flakes and water. Mix well and set aside.
8. Spray baking sheet with cooking spray and place chicken breasts on sheet. 
9. Broil for 5 minutes. Turn and broil 5 more minutes or until cooked through.
10. Serve with dipping sauce.

Healthy: Greek-Style Pork Chops

When I was growing up eating pork meant eating pork chops coated with Shake and Bake and overcooked into a dry and crumbly mess. Needless to say, I didn't have a good impression of pork. It wasn't until my mid-twenties before I was offered a pork chop free from Shake and Bake and to my surprise, flavorful and juicy. Since that experience I have tried to overcome my mental impression of pork as those dried and flavorless frisbees I was served as a kid. This recipe is among the handful of recipes that have helped me break into the world of eating pork, even to the dismay of Muslim friends.

Pork is a great protein option for healthy eating. Sure, there are fatty cuts but like pork chops and tenderloin, many cuts are as lean as chicken and turkey breasts. Like chicken breasts, it is brutally unforgiving without fat or bone to help retain moisture. Thin, boneless chop cuts--the kind used in this recipe--must be cooked like chicken breasts: fast and at high heat to keep the moisture on the inside but hit the safe temperature for consumption.

This recipe loads up vegetables and a moderate amount of fat around a flavorful but lean pork chop. It's a great healthy recipe because it's low on carbs but filling. You could eat pita bread or another carb source with it but I like to load up the vegetables with this meal for an extremely lean but filling meal. You may find the volume of vegetables too much. If you do, just cut back proportionally.

Healthy Greek-Style Pork Chops

Servings: 4 (approximately 240 calories per serving)
Prep time: 1 hour
Cook time: 10 minutes

Equipment:

• Mixing bowls, cups and spoons
• Large ziplock bag
• Knife and cutting board
• Skillet or grill pan
• Tongs
• Tupperware
• Fork

Ingredients:

• 4 boneless pork chops
• 2 tbsp red wine vinegar
• 1 tsp dried oregano
• 2 minced garlic cloves
• 2 tsp olive oil
• 3/4 cup Greek yogurt
• 2 tbsp fresh dill
• 1/2 tsp salt
• 1 cucumber
• 2 medium tomatoes
• 1/2 red onion
• Cooking spray

Directions:

1. Mix 1 tbsp red wine vinegar, oregano, garlic, 1 tsp olive oil and pork in a ziplock bag. Shake bag to ensure good coating of the marinade on the pork. Let rest for one hour.
2. Meanwhile, chop onion, tomatoes and cucumber. Mix together. Add 1/2 tsp salt. Store in tupperware.
3. Chop dill. Mix dill with remaining 1 tsp red wine vinegar, yogurt and 1 tsp olive oil in a small container with a fork until well mixed. Taste. Adjust flavor if necessary.
4. Once pork has marinated, heat a skillet or grill pan on medium-high heat and spray with cooking spray.
5. Cook pork for 4 minutes. Flip and cook for 3-4 additional minutes. Remove from heat and let rest for two minutes.
6. Serve each pork chop with 1/4 yogurt mixture and 1/4 vegetable mixture.

Healthy: Chicken Tagine Recipe with Green Olives and Lemon Preserves

Admittedly I am in no way an expert in Moroccan food. I've had a little of it and really enjoyed it which sent me down the path of searching for a great chicken tagine recipe. I came across many recipes proclaiming to be authentic but most lacked the complexity that I've found in dishes served in restaurants. It was frustrating because Moroccan food largely relies on ingredients easily accessible to American grocery stores thanks to its proximity to Europe but the recipes capturing Moroccan flavors are tough to find. I finally settled on this recipe that I borrowed from a cookbook although unfortunately I don't have the cookbook or know what it is called. I should have bought it when I had the chance. At any rate, this is as close as I have found to a really solid tagine recipe.

Although I am not an expert in Moroccan cuisine it does share in many of the same techniques employed in other non-Westernized cuisines that I have more familiarity with, such as Indian and Thai. However, Moroccan food has its own distinct flavor profiles that blends southern European, middle eastern and African influences together. Discounting the heavy use of coconut in Thai food, no other cuisine so effectively uses sweet fruit in combination with meat. Chicken tagine is hardly chicken tagine without lemon although it is easy to find recipes with apricot, prunes, dates and other dried fruits. This recipe omits dried fruit but you could easily add dried apricot for a satisfying sweetness.

The great thing about this recipe is that all of the ingredients are easily accessible at most grocery stores without the need to track down an African grocer except for one. To make a legitimate chicken tagine you need preserved lemons. You can make preserved lemons easily at home (and here is my recipe) or you can buy them at a specialty grocer. It does make a difference. The flavor of preserved lemons is different from fresh lemon or lemon juice.

Another note on the ingredients is about the green olives. When you buy green olives you do not want to buy the pimento-stuffed variety. Instead, look for whole or pitted (but unstuffed) green olives. I find both in the Latin American section of my local grocery stores. Removing the pit from green olives is a messy pain if you lack an olive pitter but sometimes it's the only way to find green olives free from the pimento.

Otherwise this recipe is fairly simple to make although it takes time to come together. It is absolutely worth it. Although you can eat tagine with rice it is a stew and not meant to be served over rice. Instead it should be served with flat bread.

Chicken Tagine Recipe with Green Olives and Lemon Preserves

Servings: 4-6
Prep time: 2 hours
Cook time: 50 minutes

Equipment:

• Stove
• Cutting board and knife
• Large dutch oven, stock pot, or tagine
• Measuring cups and spoons
• Large bowl
• Blender or food processor

Ingredients:

• 3 cloves of garlic
• 1 tbsp fresh ginger
• 1 1/2 preserved lemon
• 2 medium white onions
• 1 small chile pepper 
• 1 tbsp paprika
• 1/2 tsp cumin powder
• 1/2 tsp salt
• 1 cup and 2 tbsp cilantro
• 2 tbsp fresh parsley (or 1 tbsp dried)
• 1/2 tsp saffron
• 1/2 cup olive oil
• 3 bay leaves
• 2 lb. chicken (your choice of cuts--breast for healthier option, thighs for less healthy)
• 2 roma tomatoes
• 2 medium white potatoes
• 1 1/2 cups water
• 1/2 cup green olives

Directions:

1. Prep ingredients: chop garlic, ginger, onions, chile, cilantro, parsley, tomatoes and potatoes, keeping all separate. Divide out 2 tbsp of cilantro from the remaining cup. Soak the saffron in 1/2 cup hot water. Coarsely chop 1/2 preserved lemon, removing the flesh (keeping the rind). Chop chicken into bite sized pieces. Place the chicken in a large mixing bowl.
2. Add the garlic, ginger, 1/2 preserved lemon, 1 onion, chile, paprika, cumin, salt, 2 tbsp cilantro, parsley, saffron (with water), olive oil and bay leaves to food processor or blender. Process until well blended.
3. Combine the marinade and chicken and let sit for 1-1.5 hours. During the last half hour soak the green olives in water to remove the brine flavor. Discard the water.
4. Heat dutch oven or large pot over medium heat. Add remaining onion, tomato and potato. Scoop out 2-3 large scoops of the marinade and add to the dutch oven/pot. Add 1 cup water and toss to combine. Let cook for five minutes. 
5. While the tagine is starting to cook, dice the remaining preserved lemon, removing the flesh in the process. 
6. Add the chicken with the rest of the marinade to the tagine. Top with remaining cilantro, olives and preserved lemon.
7. Cover and reduce heat to medium low. Cook for 50 minutes.