Walnut Crusted Chicken with a Cinnamon Sage Sauce

I came up with this recipe to accompany the risotto and Pumpkin Spice Chardonnay from these lovely people.  We absolutely loved the walnut crusted chicken, and this was the first time I'd done this type of coating.  The sauce turned out great as well, and the hint of sage and cinnamon complemented the other components of the meal so well.












Walnut Crusted Chicken with Cinnamon Sage Sauce
Serves: 4

• 4 boneless skinless chicken breasts (about 1.5 pounds)
• 1/4 cup whole wheat pastry flour
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 2 egg whites (1/3 cup)
• 1/2 cup whole wheat bread crumbs or oat bran
• 1 cup walnuts, chopped finely
  
• 8 leaves of fresh sage, divided
• 2 Tablespoons minced shallot or onion
• 1 cinnamon stick
• 1/4 dry white wine (use low sodium chicken stock here to keep it clean... or say "the hell with it!" and use the wine anyway!)
  
• 1 cup low sodium chicken stock

1. Rinse chicken and pat dry.  On a small plate, combine the flour, salt, and pepper.  On a second plate, add the egg whites.  On a third plate, add the walnuts and bread crumbs or oat bran. 
2. Dredge chicken in the flour, shaking off excess.  Follow with egg white and walnut mixture, pressing to adhere mixture to chicken.  Transfer to a platter.  Repeat with remaining pieces of chicken.  Place chicken in refrigerator for 20 minutes to set the coating.
3. Preheat oven to 400 degrees.  When chicken has chilled, heat a large stainless steel oven safe skillet over medium heat.  Add oil once the pan is heat.  When oil is hot, add chicken to pan and cook until browned, about 5 minutes each side.  Place one sage leaf on top of each piece of chicken, then place pan the oven and bake chicken until the internal temperature reached 165 degrees, about 15 minutes.
   
4. Transfer chicken from pan to serving platter while returning sage leaves to the pan, cover chicken with foil to keep warm. 
5. Add shallot and cinnamon stick to pan, saute until shallot is soft. 
6. Add wine and deglaze the pan, til wine is almost evaporated.
7. Add chicken broth, simmer until reduced by half.  Strain sauce and serve over chicken.  Garnish with a fresh sage leaf.
   

Sweet Potato and Pumpkin Risotto

One of the best parts about living in the northern suburbs of Chicago is a little gem called Vintner's Cellar Winery of Libertyville.  We have visited them a few times for wine tasting, and have always enjoyed the wines, atmosphere, and employees.  It's a welcoming little place, and from the tasting bar you can peak back towards the rear of the store and see their many different types of wine working away to become... well, wine!

A few weeks ago, I got an email from them that caught my attention, as it announced the return of Pumpkin Spice Chardonnay. In two years of living here, I don't know how I missed the previous offerings of this delightful sounding wine, but I certainly wasn't going to miss out this year!  I went right over after work and picked up two bottles.




We enjoyed that first bottle right away - and I made note of the strong clove flavor as I planned a meal go accompany the second bottle.  Eventually I decided on a Sweet Potato and Pumpkin Risotto, and Walnut Crusted Chicken with a Cinnamon Sage Sauce.  I was even able to use the wine in the dishes!  The meal turned out fabulous and was perfectly complemented by the wine!











Sweet Potato and Pumpkin Risotto
Serves: 4

• 1 medium sweet potato (about 8 ounces)
• 8 ounces pumpkin (not carving pumpkin) or 1 cup pumpkin puree
• extra virgin olive oil
• salt and freshly ground black pepper
• 3 cups low sodium chicken broth
• 2 tablespoon olive oil
• 1/4 cup minced shallot or white onion
• 1 cup arborio rice
• 1/2 cup dry white wine
• 1 1/2 teaspoon fresh sage, minced, or 1/2 teaspoon dried sage
• pinch ground nutmeg
• 1/4 cup grated parmesan cheese

1. Preheat oven to 400 degrees.  Meanwhile, cut pumpkin and sweet potato into 3/4" cubes, drizzle with evoo and sprinkle with 1/2 tsp salt and 1/4 tsp pepper.  Place on a baking sheet and roast for about 30 minutes, or until very tender.
2. Meanwhile, bring chicken broth to a simmer in a stockpot.  Heat olive oil in a large skillet over medium-low heat.  Add shallot and saute until translucent, but not brown. 
3. Add rice, stir to coat the rice in the oil, then toast rice for about 2 minutes.  Add wine and simmer about 2 minutes, until most of the wine is absorbed.
4. Add 2 ladles worth of broth, plus sage, 1/2 tsp salt, 1/4 tsp pepper, and nutmeg (add pumpkin puree now if you are using it).  Stir frequently for 5-10 minutes until broth is almost absorbed.  Repeat until broth is all used.  Remove from heat and stir in sweet potatoes, pumpkin and parmesan cheese, then serve.
   

Chicken Divan

I've never had Chicken Divan before, but after a quick Google search I discovered that is was basically a baked dish with broccoli, chicken, and commonly, canned creamed soup. The first I heard of it was the May/June 2009 issue of Clean Eating Magazine. Their version sounded delicious, so I decided to give it a try.

This isn't a quick recipe to make, but the flavors are great. A medley of sauteed leeks and mushrooms, white beans, and chicken broth are blended together to make a very flavorful and healthy substitute for the canned cream soup.




We loved the flavors in this dish, but I made it in a large corningware dish that was nowhere near 9x13, and I thought there was not enough broccoli and chicken, but too much sauce. Next time I'll keep the corningware dish, but reduce the amount of sauce.




Chicken Divan
Source: Clean Eating Magazine, May/June 2009, page 58
Serves: 4 to 6

• 2 cups low fat, low sodium chicken broth
• 1 1/2 pounds boneless, skinless chicken breast
• 2 tsp extra virgin olive oil
• 2 leeks, sliced very thin and cleaned
• 1/2 pound cremini or button mushrooms (8 ounces, about 15), sliced and roughly chopped
• 3 cloves garlic, sliced
• 1 pound broccoli, florets and stems cut into bite sized pieces
• 1 cup cooked cannellini beans, or 1 15-oz can, drained and rinsed
• 1/2 cup low fat cottage cheese
• 1/2 cup parmigiano reggiano cheese, freshly grated
• 2 tbsp fresh chives
• 1 tsp fresh thyme leaves, chopped
• 1 tbsp freshly squeezed lemon juice (from about 1/2 lemon)
• 1/4 tsp fresh ground black pepper
• 2 ounces reduced fat cheddar cheese, grated

1. Preheat oven to 350 degrees.
2. In a wide, medium saucepan with a tightly fitting lid, bring broth to a boil.  Add chicken, cover pan and reduce heat so broth and chicken simmer for 5 minutes.  Then remove pan from heat (do not uncover) and poach chicken in hot broth for 12-15 minutes, or until chicken is cooked through.
3. While chicken poaches, heat oil in a large saute pan over medium heat.  Add leeks and mushrooms. Cook stirring occasionally, until vegetables are very tender and liquid has cooked out, about 10 to 15 minutes.  Add garlic and saute for 30 seconds before removing pan from heat and setting aside.  
4. When chicken is done, lift from the both and transfer to a cutting board.  Cover saucepan and return broth to a boil.  Cut chicken into 1/2 inch cubes and set aside, keeping warm.  Add broccoli to boiling broth, cover pan again and reduce heat to a simmer.  Cook broccoli until it is fork tender, not mushy, about 5 to 7 minutes.  Lift broccoli from broth with a slotted spoon and distribute it onto the bottom of a 9x13 baking dish.  Set aside.  Reserve broth. 
5. Add beans, cottage cheese, parmigiano-reggiano cheese, chives and thyme to a blender or food processor.  Add cooked leeks, mushrooms and garlic.  Carefully pour broth into blender or food processor and puree mixture until very smooth, taking care to avoid escaping steam or hot liquid splashes.
6. In a bowl, mix lemon juice and pepper together with chicken.  Pour half of puree over chicken and stir to combine.  Spread chicken across broccoli in baking pan and then pour remaining puree over top.  Sprinkle with cheddar cheese and transfer to oven.  Bake for 15 minutes and then, if desired, broil for 5 additional minutes to brown the top of the casserole.
7. Serve a heaping spoonful of casserole on top of steamed grains, like brown rice or barley pilaf. Be sure to ladle the flavorful juice from the bottom of the pan onto hot cooked grains.  

The Green Monster

No, I'm not talking about this one:

I'm talking about this one:

A delicious, healthy breakfast smoothie that sounds and looks weird, but tastes delicious - just like banana and peanut butter. Try it!

The Green Monster
Serves: 1

1/2 cup skim milk
1 banana (frozen works great!)
1-2 tablespoons natural peanut butter
handful of spinach, well rinsed (about 2 ounces)
3-4 ice cubes

Place all ingredients in blender and process until smooth. Pour into tall glass and enjoy.

BB: Cheddar Corn Chowder

Corn chowder was a perfect choice for this week’s Barefoot Bloggers recipe.  The air is just started to get chilly here, and we are primed for soups and chilis alike.   I’ve never made a chowder before, so this was a first for me.  I read some comments from the others barefoot bloggers and decided to cut down the recipe quite a bit.  I also took notes from Debby and added Old Bay seasoning (yum!).  I also decided to cut way down on the fat, because, well…that’s what I do! 

The chowder turned out really good – hearty and it hit the spot on a cold day.  I’ve listed my version below, but click the name to link to Ina’s version. 

Cheddar Corn Chowder
Chosen by: Jill of My Next Life 
Source: Adapted from The Barefoot Contessa Cookbook on page 74
Serves 4

• 2 Tablespoons good olive oil
• 1 1/2 cups chopped yellow onions (1 large onion)
• 1/4 cup flour  (I used whole wheat)
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1/8 teaspoon ground turmeric
• 1/2 teaspoon Old Bay seasoning
• 3 cups chicken stock
• 3 cups medium-diced white boiling potatoes, unpeeled (1 pounds)
• 5 cups corn kernels, fresh (5 ears) or frozen (1.5 pounds)
• 1/2 cup 2% milk
• 2 ounces sharp white cheddar cheese, grated

Directions

In a large stockpot over medium-high heat, heat the olive oil.  Reduce the heat to medium, add the onions and cook for 10 minutes, until the onions are translucent.

Stir in the flour, salt, pepper, old bay and turmeric and cook for 3 minutes. Add the chicken stock and potatoes, bring to a boil, and simmer uncovered for 15 minutes, until the potatoes are tender (it took a lot longer for me, I just let them simmer).  If using fresh corn, cut the kernels off the cob and blanch them for 3 minutes in boiling salted water. Drain. (If using frozen corn you can skip this step.) Add the corn to the soup, then add the milk and cheddar. Cook for 5 more minutes, until the cheese is melted. Season, to taste, with salt and pepper.

Pasta with Goat Cheese and Spinach

This is a great variation on pasta salad. The cool, creamy goat cheese goes with with the bite from red wine vinegar, dijon mustard, and red onion. The original recipe calls for arugula, but we don't care for it so I used spinach instead. This is a great way to get some nutrient rich spinach into your meal!

Pasta with Goat Cheese and Spinach
Adapted from Everyday Food, June 2009

• Coarse salt and ground pepper
• 3/4 pound gemelli or other short pasta
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 3/4 cup crumbled fresh goat cheese (3 ounces)
• 3 tablespoons olive oil
• 2 tablespoons red-wine vinegar
• 2 teaspoons Dijon mustard
• 1 bunch spinach, rinsed well and torn
• 1/2 small red onion, thinly sliced

Directions

1. In a large pot of boiling salted water, cook pasta until al dente. Drain pasta and rinse under cold water. In a large bowl, toss pasta with beans and goat cheese.
2. Make dressing: In a bowl, whisk together oil, vinegar, and mustard and season with salt and pepper. (To store, refrigerate pasta mixture and dressing separately, up to 1 day.) To serve, toss pasta mixture with dressing, spinach, and onion.

Chili Chicken Kabobs

My husband requested chicken kabobs over the weekend, but while he was imagining these, I was trying to think of what else I could make to avoid the sugar and soy sauce. A quick search led me to this recipe for chili chicken kabobs from the Eat-Clean Diet for Men book... how perfect! I knew the flavor profile was one my husband would love, so I was excited to make them.

I did cut the amount of oil down by half, and still found the sauce to be thinner than I would like. Perhaps I'm just a really good lime juicer? Either way, the kabobs came out great, not too spicy for me, but great flavor for him.

Chili Chicken Kabobs
Source: The Eat-Clean Diet for Men™, via Fitness Freak

• 3 Tbsp best-quality olive oil
• 1 1/2 Tbsp balsamic vinegar
• Juice of one fresh lime
• 1 tsp chili powder
• 1/2 tsp paprika
• 1 large onion, chopped into thick pieces
• 2 garlic cloves, pressed or minced
• 1 tsp cayenne pepper
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1 lb boneless skinless chicken breast, cut into 1 1/2 inch pieces

1. In a small bowl whisk together the olive oil, vinegar and lime juice. Season with chili powder, paprika, cayenne pepper, salt, pepper and pressed garlic.

2. Place the chicken in a shallow baking dish with the sauce and stir to coat.

3. Preheat the grill to medium high. Thread the chicken onto the skewers, alternating with chopped onion pieces. Discard the marinade.

4. Lightly oil the grill grate. Grill the skewers for 10 to 15 minutes or until the chicken juices run clear.

Cannellini Beans with Tomatoes, Bulgur and Spinach

I've been trying to experiment with new grains to keep things interesting in this clean eating lifestyle. So far, I've done well making tasty meals using couscous and quinoa that my husband really enjoys. Next on the list was bulgur, and after seeing it in the bulk food section of my local grocery store, I knew it was time to dive in! A quick google search brought me to this recipe, which was perfect for the leftover beans and spinach I had in the refrigerator.

The recipe was quite easy to throw together. Saute some vegetables, add the rest of the ingredients and let it simmer away. Add the spinach until wilted and - done! Easy and relatively quick, not to mention delicious. I think this would benefit from a light sprinkling of some grated parmesan cheese, too. The best part is the creamy, risotto-like texture that arises as it cooks down.

Cannellini Beans with Tomatoes, Bulgur and Spinach
Slightly adapted from Mark Bittman
Yield: 4 servings

• 2 tablespoons extra virgin olive oil
• 1 small onion, chopped
• 1 small zucchini, sliced lengthwise and cut into 1/4 inch thick slices
• 3 cups cooked cannellini or other white beans
• 1 cup low sodium chicken broth
• 2 cups chopped tomatoes, including juice; canned are fine (see note)
• 1/2 cup coarse bulgur
• 1 teaspoon red pepper flakes
• 1 tablespoon fresh rosemary, minced
• Salt and freshly ground black pepper
• 3 cups spinach or other tender green
  
  1. Put oil in large pot over medium heat; when oil is hot, add onion and cook, stirring occasionally until soft, about 5 minutes. Add beans with their liquid, tomatoes, bulgur, chili and rosemary and sprinkle with salt and pepper. Cook, over medium-low heat, until tomatoes have broken up and flavors begin to blend, about 12 minutes, adding water to make it as soupy as you like.
  
  2. Add arugula and continue to cook, just until it wilts. Taste and adjust the seasoning, and serve.
  

Pumpkin Banana Oat Muffins

It's officially October so I figured it was time to break out the pumpkin and let the fun begin! As fall approaches, thoughts of pumpkin bread, ice cream, muffins, spice cake, etc, start to swirl in my head. I love the stuff and thankfully, there has been no shortage of pumpkin puree in my area. Still, this year I am faced with a challenge of a different sort. Then new and improved clean eating me can't bear the thought of making pumpkin-you-name-it and not being able to enjoy it.

I set out to try and find a clean way to enjoy pumpkin, and found inspiration from Katie at Good Things Catered. She took a pumpkin banana oat muffin recipe from recipeZaar.com and made some substitutions to make it a little more nutritious. Still, her recipe packed plenty of sugar and white flour, and that wasn't going to work for me. I switched out the white flour, whole eggs and sugar with some cleaner ingredients and the results were fabulous! This was my first time working with sucanat as a sweetener, and although I was hesitant to try it - it's great! The molasses flavor is fantastic and really adds to the complexity of the flavors in the muffin. I omitted the nuts this time around because I wasn't sure where I would be with the calorie count, but might throw them in next time now that I know the base recipe is only 100 calories per muffin!


Pumpkin Banana Oat Muffins
Adapted from Good Things Catered
Makes 18 muffins

Ingredients:
1 cup whole wheat flour
1 cup whole wheat pastry flour
1/2 cup rolled oats
1/4 cup oat bran
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1/2 tsp ground ginger
1/2 tsp nutmeg
1.5 large ripe bananas, mashed
1/2 of a 15 oz. can pumpkin puree
1/2 cup unsweetened applesauce
4 egg whites
1 tbsp ground flaxseed
1/2 cup sucanat

Directions:
-Preheat oven to 350 degrees.
-Spray with cooking spray or line muffin tins with paper liners.
-Combine flours, bran, oats, baking powder, spices, baking soda and salt in a medium bowl.
-Using whisk or spoon, stir until well mixed.
-Combine remaining ingredients in a large mixing bowl; beat until smooth.
-Gradually beat in flour mixture until just combined
-Spoon into prepared pans or tins.
-Bake for 20 to 25 minutes, until toothpick inserted in the middle of the muffin comes out clean.
-Remove muffins from pan and cool on wire rack as soon as they come out of the oven.

Nutritional Information per muffin:
Calories: 98
Fat: 0.7 g
Saturated fat: 0.1 g
Cholesterol: 0 mg
Sodium: 150 mg
Potassium: 83 mg
Carbohydrate: 20.7 g
Fiber: 2.9 g
Sugar: 6.5 g
Protein: 3.3 g

Chicken Piccata

I've made chicken piccata before, but that recipe didn't call for capers (blasphemy!) and no longer fits in my clean eating lifestyle. I was very excited to see a new version in the Sept/Oct issue of Clean Eating Magazine - capers included!

This recipe turned out to be fantastic. I had some leftover artichoke hearts so I threw them in - what a great addition that turned out to be! Surprisingly, and thankfully, I didn't miss the butter in the sauce at all!

Chicken Piccata
Slightly Adapted from Clean Eating Magazine, Sept/Oct 2009, page 49

• 1/4 cup whole wheat flour, divided
• sea salt and fresh ground black pepper, to taste
• 4, 4-oz boneless skinless chicken breasts, pounded to 1/4 inch thick
• 3 tsp olive oil, divided
• 2 cloves garlic, minced or grated
• 1 cup low sodium chicken broth
• 1 tbsp fresh lemon juice
• 2 tbsps capers or olives, rinsed and coarsely chopped
• 1 tbsp flat leaf parsley, chopped (I omitted)
• 1/2 cup artichoke hearts, chopped (I added)

1. Reserve 1 tbsp flour for later use. In a shallow dish, combine remaining flour with salt and pepper. Dredge chicken in flour and shake off excess.

2. Heat 1 tsp oil in a large nonstick skillet over medium high heat. Add chicken to pan and cook 2 to 3 minutes per side, or until golden brown. Remove chicken from pan and transfer to plate.

3. Using the same pan over medium high heat, add remaining 2 tsp oil, garlic, and reserved 1 tbsp flour. Heat mixture, stirring constantly for about 1 minute, scraping up any brown bits from pan. Add stock, lemon juice, artichokes and capers. Bring to a boil over high heat, reduce heat to medium high and simmer for about 3 minutes, until sauce thickens. Add chicken back to pan and continue to simmer for an additional 2 minutes. Remove from heat, stir in parsley and season with salt and pepper.