Crock pot Chicken, Italian Style

This is one of our family's favorite crock pot meals. You may either cook this in a crock-pot or a large pot on the stove, depending on availability of equipment and time.

Crock Pot Chicken, Italian Style

This dish is abundant in lycopene, and onions are a major source of a Quercetin, a super-antioxidant. Similar to garlic, onions and shallots seem to be most helpful in cancers of the digestive tract (e.g. esophagus, stomach, and colon). Bell Peppers offer the antioxidant beta carotene.

Thyme It is an excellent source of iron and manganese and Thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures.

• 1 large organic Red Onion, cut into 8 pieces

• 1 large organic Yellow or Red Bell Pepper, cut into 8 pieces

• 2 tsp. fresh organic Thyme leaves (1 tsp. dry)

• 6- 2" long fresh Sage leaves (1 tsp. dry)

• A handful of baby Bok Choy or Spinach leaves

• 1 tsp. organic Oregano

• 4 organic, free-range Chicken Thighs

• 2 organic, free-range Chicken Breasts, cut in half (to make 4 pieces)

• 1 shallot, diced (1 Tbs.)

• 2 cups homemade or jarred organic Marinara Sauce

• 1 tsp. Sea Salt

• 1 tsp. Black Pepper

• Pinch of Cayenne Pepper (opt)

Place half the onions, peppers and herbs in the bottom of the pot.

Add half the chicken, then the rest of the onions, peppers, herbs and the rest of chicken.  Sprinkle shallot and seasoning on top.

Pour sauce over chicken, nudging pieces with a spoon to allow the sauce to make its way to the bottom.

Crock Pot: Cover and place on High.  Time for 3 1/2 hours.

Stove Top: Add 1/2 c. of water to chicken, and place on medium high until sauce begins to bubble.  Turn to medium low, cover and cook for 1 hour. Check at 30 minutes, gently stirring to make sure chicken is covered with sauce.
~ Sahtein! (double health) ♥

Serve with baked sweet potatoes and a fresh mixed green salad for a delightful meal.

Wrap It - à la Mediterranean

They're easy to transport, easy to make, inspire creativity, and are fun to eat... I'm talking about Wraps. 

This wrap integrates a North African ingredient with a tasty hummus (or you may substitute BBQ'd tofu) filling.

Mediterranean Chicken Wrap Recipe

 Yield - 8 wraps

• 1 cup uncooked whole wheat Couscous (or gluten free grain of choice)

• 1/2 c. chopped Almonds, toasted

• 1/2 c. golden Raisins

• 3 c. BBQ'd Tofu (opt.)

• 2 c. shredded organic Romaine Lettuce

• 2 Tbs. diced organic Red Onion

• 1/4 . extra virgin organic Olive Oil

• 1/4 c. organic Lemon Juice

• 1/2 tsp. Cumin

• 2 Tbs. chopped organic Parsley

• 1 tsp. grated Lemon peel

• Salt and pepper, to taste

• 4 whole wheat Pita Bread pockets, split into 8 rounds (or 8 whole wheat organic Tortillas)

• 1 c. Hummus

Cook couscous according to package directions.

In a medium bowl, gently combine couscous, almonds, raisins, tofu, lettuce and onion.

In a small bowl, whisk together olive oil, lemon juice, parsley, cumin and lemon peel. Season with salt and pepper.  Mix 1/4 cup dressing into couscous mixture.

To assemble wraps, lay bread split side up on work surface. Spread each with 2 tablespoons hummus. Spoon approximately 1/2 cup couscous mixture down center of each pita round. Drizzle with 1 tablespoon dressing.  Fold up bottom and then sides to wrap.

~ Sahtein! ♥

When Fish Meets Spicy Red Sauce

I keepf frozen, wild-caught Cod in my freezer at all times.  Fish is a favorite protein of mine, and hopefully of yours!  It's versatile, cooks quicker than other meats and is oh soo good for you. Herein lies one of my favorite fish toppings. The wonderful omega oils in the fish and the high antioxidant content of cooked tomatoes blend in a wonderful nutrition-filled dish. It's quick and easy to boot.

This recipe can be made with Salmon or Snapper (not farm raised) if you prefer.

Cod in Spicy Red Sauce

• 2 Tbs. virgin Olive Oil

• 1/3 c. finely chopped organic Onion

• 1 Garlic clove, minced

• 1 Shallot, minced

• 3 c. canned organic Plum Tomatoes, drained, seeded and coarsely chopped

• 1/2 c. chopped Green Olives

• 3 Tbs. organic Tomato Paste

• 1 tsp. Thyme

• ¼ tsp. ground Fennel

• 1/8 tsp. Cayenne Pepper

• 2 Tbs. minced organic Parsley

• Sea Salt and pepper to taste

• 6  6-oz. cold water Cod filets

• Cilantro leaves for garnish (opt.)

Preheat oven to 425º F.

Heat the oil in a heavy saucepan over medium heat.  Cook onions, garlic and shallot until soft but not brown.

Add remaining ingredients, stir to blend, and then simmer for 10 minutes on medium low.  Taste and adjust seasoning.

Lightly oil a baking dish large enough to accommodate the fish in a single layer.  Arrange filets in the dish.  Pour sauce over fish and bake for 15 – 20 mins.  or until fish is no longer translucent and the sauce is bubbling. Serve with wild rice, or GF pasta and a vegetable.

~ Sahtein! ♥

To Fish or Not to Fish...

What's for Lunch?

salmon salad lunch

As a Lebanese, homemade Hummus is always at the ready.

Salmon is a favorite o fmine, and I am sure to have cans of Alaskan Wild Caught Salmon in my pantry for the time I am out of the fresh version.  So I here is my Salmon Salad to compliment the Hummus and steamed cabbage I made.

Hoda's Salmon Salad

Salmon Salad

• 2 cans wild caught Pink Salmon

• 2 organic Celery stalks, chopped fine

• 3 organic Green Onions, chopped fine

• 1/4 c. organic flat leaf Parsley, chopped fine

• 2-3 Tbs. Vegenaise

• 1-1/2 tsp. Spicy Brown Mustard or Dijon

• 2 tsp. Lemon Juice

• 1/4 tsp. Black Pepper

Flake the Salmon, and add rest of ingredients. Combine well in a medium bowl.

Serve over whole grain wheat-free toast or in a lettuce leaf, alongside avocado slices sprinkled with lemon juice.

~ Bon Apetit! ♥