Tag Archive for 'tomato sauce'

Recipes: Chicken Tacos

Published by Hal on January 12, 2008 in recipes. 7 Comments

My wife and I don’t really plan a menu when we’re going to the grocery. I guess we do this because it allows for some spontaneity, but there comes a problem when we want to actually make something because we don’t always have the ingredients on hand.

On the flip side, this also means that we buy ingredients that we don’t have any clear plan for. By example, this week we bought a pound of chicken breast–no idea how we were going to use it, it just sounded good to me when we were at the market. Fortunately, it was mostly frozen when we got it home, and I don’t thaw things on the counter, so I had a few days to figure it out or refreeze the meat.

Last night, my wife suggested chicken alfredo. An alfredo sauce isn’t that hard to make, but I was tired (I had a great Thursday night!) so we were going to just buy a sauce in a jar and grill the chicken. On the way to store, I bagged out and we went to Fazoli’s instead. So, we still had this chicken that we needed to do something with.

Today, I’m downstairs, paying the bills, when my wife brings up the chicken. “We can make pasta for lunch,” she says (or something like it). I protested that pasta was too heavy, maybe we could make a grilled chicken caesar salad instead. She wasn’t thrilled about that, so I secretly planned to make the pasta and just serve a salad with it. But when we got to the store, something changed in the produce section:

“What about tacos?” she asked.

“What?” That came out of left field! She happened to see some diced onions and had the idea. So, away we went. I didn’t want to buy a packet of taco seasoning, so I took a quick gander to see if I could be inspired, and I was.

Ingredients:

  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/3 teaspoon tumeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon chili powder
  • 1 pound chicken breast
  • 7 ounces tomato sauce

Procedure:

Combine the spices in a small cup and set aside. Season the chicken breasts on both sides (I used a liberal amount of seasoned salt–you could use just pepper and salt, and that would be just fine). Heat about two tablespoons of oil in a skillet over medium heat and add the chicken.

Cook the chicken until it’s done, turning once. Don’t move it, or it will stick! Turn it once–I’m serious! You’ll be rewarded with some nice, tasty carmelization! This should take about 10-15 minutes (5-7 minutes on each side), depending on how thick the breasts are.

Remove the chicken from the heat and allow it to cool. If you into them right away, the juices will run everywhere (drying out the meat) and you’ll get burned :). In the meantime, go make some rice, tea, wash some dishes, whatever–just don’t touch the chicken. I used the time to make some spanish rice and to prepare some pico de gallo

Once the chicken has cooled enough to handle, tear it into chunks. I used the help of a serrated knife, and chuck the chicken into chunks about 1/4 inch square. After the chicken has been shredded, add it back to a sauce pan, over medium heat. Add the tomato sauce and the spices and stir. Allow the mixture to get hot, and cook for about five minutes to allow the spices to cook and release their flavor.

Add 2-3 tablespoons of the mixture per taco. Serve with fresh pico de gallo, guacamole, sour cream, cheese, or your other favorite condiment! Makes about 12 tacos.

As a side note, this could be another use for a rotisserie chicken! The cooking is done for you, you just need to shred.

Another view (clockwise, from the top, Rice-a-Roni Spanish Style Rice, tortilla chips, and the main event, a chicken taco):

Top Ten Energy Boosting Foods

Published by Hal on January 6, 2008 in health. 2 Comments

My wife and I just returned home from a marathon two weeks at her parents’ for the holidays. You can imagine, after being on vacation for two weeks, I’m exhausted! It sounds counter-intuitive, but we’ve all experienced this strange phenomenon, needing a vacation from our vacation before going back to work. It’s in that spirit that I thought I’d present my list of top-ten energy boosting foods:

10. Whole wheat pasta with meat sauce. One of the many things I’ve read about energy boosting foods is they must appropriately mix a good quality carbohydrate with the right amount of protein and fat (what I’ll call the “Essential Three”). The carbohydrates provide quick energy, while the protein and fat each provide mechanisms for delivering essential nutrients and a slow-releasing source of energy. The total package, then, is pasta with a meat sauce. Of course, I’m not talking a large bowl of this stuff, but only 1/2 cup of pasta and a couple tablespoons of sauce. About 200 calories, half from carbs, the other half from protein and fat.

9. Peanut butter sandwich on whole wheat toast. Like with pasta, this provides the Essential Three, but the proportion of fat is a little higher, adding to a feeling of satiety. Of course, since peanut butter is loaded with fat, be careful not to over do it. Just two tablespoons with two slices of toast. About 250 calories, about half from fat and half from carbs with some protein from the peanut butter for good measure.

8. Fried egg on a whole-wheat English muffin. Here, I’m looking the other direction for a satiating snack, with the protein in eggs. You can reduce the fat content by using only an egg white, but with only one egg, you’re not talking about a ton of fat to begin with. However, if you’re watching cholesterol, you might just want to skip the yolk for that reason alone. About 200 calories.

7. Trail-mix or granola. 1/4 to 1/3 cup of this should be enough to satisfy a craving and provide you with a quick energy boost. Most good quality trail mixes and granolas will be full of whole grains, nuts, and/or dried fruit, providing carbs and protein. Be careful which mix you choose, though, and watch out for sugar content. Better yet, make your own!

6. Low-fat yogurt or cheese. I’ve heard several times (sorry, I’m not looking for a site ;) ) that people who consume at least three servings of dairy a day have a slimmer waistline. Regardless, these items provide you with some much needed protein, giving you an energy boost for the long haul

5. Nuts. Nuts provide the same advantage as dairy, in that the protein provides a long lasting source of energy. Only have about 1/4 cup at once, because nuts are also usually loaded with (good) fat, but fat none-the-less.

4. Oatmeal. Generally, oatmeal is a good energy source because it’s almost exclusively carbs. Non-quick oats are usually best for providing long term energy because they contain lots of fiber, which slows digestion. In a pinch, quick oats are good, too! Of course, watch the sugar content.

3. Fresh fruit. Fruit always gives me a good pick up. I particularly love grapefruit, bananas, and berries. In fact, I think bananas are the swiss army knife of the fruit world. They are rich in nutrients, provide a healthful source of energy, and are incredibly portable. Next time you need a quick energy boost, reach for this yellow fruit and you’ll be pepped up in no time (scientifically, the reason might have something to do with easily digested carbs, and perhaps a small amount of Vitamin C).

2. Orange juice. The idea with OJ is similar as with just fruit, except I read that the vitamin C in orange juice (or, just about any other good source, such as other citrus, dark leafy greens, and other fruits) may actually boost your energy levels when consumed regularly. This article mentions that about 200-300 mg of C is probably sufficient; that equals about five kiwi, 2 red bell peppers, or 24 ounces of orange juice.

1. Water. Probably the best way to boost your energy is to stay properly hydrated. Think about it–how do you feel when you have a hangover, which is basically a state of extreme dehydration? Really sluggish and yucky. Most people need 60-100 ounces of water a day, coming from various sources: food, beverages, water. And, it’s the best kind of calorie: none! Additionally, it fills you up, making you less hungry. Did you know, too, that most of the time when you feel hunger, it’s not really hunger but thirst your body has mis-interpreted?

Tying it all together. This blog is about everyday cooking, while not blowing up your wallet. So, I think it’s fitting to point out that these suggestions run no more than approximately $1 per serving (pasta with meat sauce might be more, because meat is more expensive than produce and other types of food). So, stop spending $2 per can of some energy drink and stock up on on these foods! They are easy, quick, and cheap. And, they will do a better job of keeping you perky in the long run than some chemical suspended in a flavored sugar syrup.

What about you? I’ve seen some of these lists all over the internet, so I know I’m probably missing some really good suggestions. What are your favorite energy boosters?

Image of banana, yogurt, et al. provided courtesy of Earl Gray under a Creative Commons License.Image of water in a glass provided courtesy of bram_app under a Creative Commons License.

Disclaimer: I’m not a nutritionist, doctor, or some other health professional. Please do not take this post as health advice; it is solely for your reading enjoyment, and hopefully some occasional enlightenment. If you want to check something, do some web research or ask an expert. I express no warranties, implied, explicit, or otherwise; read and heed at your own risk! ;)

Wholesome Wednesday: 127 Foods That Fight Fat

Published by Hal on December 19, 2007 in Wholesome Wednesday. 5 Comments

Greetings! You’ll notice I changed the title of the Wednesday segment. Since this blog is about food, and this segment is about how food interacts with your body, I thought it was more appropriate that the segment title deal direction with food. Thus, Wholesome Wednesday was born.

Yahoo Health has a great article on 127 foods that fight fat. Problem is, they don’t really break it down in an easy to read format. Plus, if you want to learn math, this isn’t the article for you: I only count 54 foods, or food types.

I’ll cover these foods and my thoughts on them over the course of the next two weeks in a multi-part Wholesome Wednesday segment. Today, we’ll begin with the first 4 sections of the “Any Time List.”

Fruits and vegetables
All fruits and vegetables—raw, cooked, fresh, frozen, canned—belong on the Picture Perfect Anytime List. Avoid any packaged fruits that have added sugar. Otherwise, the more fruits and vegetables you eat, the better.

I think this is very sound advice. Fruit has countless benefits: it provides fiber for your body, provides antioxidants that fight aging and cancer, and generally fills you up without making you uncomfortable. I heard on the radio the other day–and I’ve heard this more than once–that those folks who eat an apple before each meal ate something like 300 calories less, on average, than those who didn’t. And, it had to be an apple–apple sauce, apple juice didn’t work.

Soups
You’ve heard of value for your money. Soups give you very good value for the calories. They are filling; a bowl of soup can be an entire meal. They are satisfying. For many people, they are more satisfying than raw vegetables, while many give you all the benefits of veggies (if you choose the soups chock full of vegetables). They are inexpensive, convenient, easy, and quick to make. Soups don’t make you feel like you’re on a diet. Above all, soups are versatile. They can serve as a snack, as part of a meal, or as a cooking ingredient.

The idea here is to fill yourself up on food that’s got high volume but low calories. This works in most soups because they are broth based and broth is mostly water. However, you need to be careful not to mistake this advice for cream based soups. While tasty, and a delicious occasional treat, cream based soups are loaded with fat and calories–and I think they defeat the purpose of eating a soup before a meal. Incidentally, I’ve heard the same thing about eating a broth-based soup before a meal as I have about eating an apple before a meal. Maybe we should all try it–we’ll be healthier as a result, at least!

Sauces, Condiments, and Marinades
Put the following items at the very top of your shopping list. They’re invaluable for adding flavor, moisture, texture, and versatility to every food and every meal.

  1. Salad dressings: oil-free or low-calorie (light or lite)
  2. Mayonnaise: fat-free or light
  3. Sour cream and yogurt: fat-free, plain, or with NutraSweet (or low-fat nondairy substitutes)
  4. Mustards: Dijon, Pommery, and others
  5. Tomato puree, tomato paste, and tomato sauce
  6. Clam juice, tomato juice, V8 juice, and lemon or lime juice
  7. Butter Buds or Molly McButter
  8. Cooking sprays (such as Pam) in butter, olive oil, garlic, or lemon flavors
  9. Vinegars: balsamic, cider, wine, tarragon, and others
  10. Horseradish: red and white
  11. Sauces: salsa, cocktail sauce, tamari, soy sauce, A1, Worcestershire sauce, barbecue sauce, ketchup, duck sauce, chutney, relish, and others
  12. Onion: fresh, juice, flakes, and powder
  13. Garlic: fresh, juice, flakes, and powder
  14. Herbs: any and all, including basil, oregano, tarragon, thyme, rosemary, marjoram, dill, chives, sage, and bay leaves
  15. Spices: any and all, including cinnamon, cloves, ginger, cumin, nutmeg, coriander, curry, paprika, and allspice
  16. Extracts: vanilla, almond, peppermint, maple, coconut, cocoa powder, and others

I think this is a fun list. However, I do not have a lot of these items, which goes back to the well-stocked pantry debate. Only use from this list what makes sense for you. Line-by-line:

  1. Salad dressings: Definitely, have some salad dressings on hand. However, only buy what you’re going to use and what you can’t make easily. We have ranch dressing on hand, but we can just as easily whip up a vinaigrette as we can pour processed soybean oil from a bottle.
  2. Mayonnaise: Only have mayonnaise if you’re going to use mayonnaise. We will use maybe 2 cups in a year for anything, so we only have like a 10 ounce jar.
  3. Yogurt & Sour Cream: Yogurt is a good thing to keep on hand–it’s a good snack, and there are studies that demonstrate the importance of having a low-fat source of dairy in your diet for promoting a healthful weight. We only buy sour cream when we need it, and we splurge–have you looked at the ingredients list on most sour creams? Non-fat milk and emulsifiers? No thank you. Go for Daisy, if your grocer carries it. 100% real sour cream, no additives. And, it holds up better than that emulsified crap.
  4. Mustards: Mustards are good. You can make a Dijon crusted pork chop, or use some as in emulsifier in your vinaigrette!
  5. Tomato products: Yep on tomato products. These are common in Italian style cooking, as well as Middle Eastern cuisine. You can make something delicious and tasty in no time. And, for the men–Lycopene, an compound with links to reduced rates of prostate cancer.
  6. Clam juice, tomato juice, lemon & lime juice: Hmm. This doesn’t seem like something the common cook would use very often. Buy your lemons and limes fresh if you need the juice. Unless you’re making margaritas for the Titans.
  7. Butter flavored sprinkles: I say no to butter flavored compounds. Use the real stuff, just go easy. And I’m serious–use butter, not spread, not margarine. Your tastebuds will thank me.
  8. Cooking sprays: I also say no to cooking sprays. The chemical propellant is a disaster with non-stick surfaces. Get a Misto and go to town. It’s much better, and your cookware will thank you.
  9. Vinegars: I agree whole heartedly–have a variety of vinegars on hand.
  10. Horseradish: This depends on how much you’ll use it. I’ll tell you what–American horseradish is something awful to me, but when we were in Austria over the summer, the horseradish they use with their sausages was delectable! It was sweeter and milder than American horseradish. Get some, if you like sausage.
  11. Lots ‘o sauce: I have three of these: ketchup, soy, and Worcestershire sauces. The rest you can make or buy as you need them.
  12. Onions: Definitely have some onion powder and fresh onions. You can dice them really small and grate them for their juice. Don’t waste your money.
  13. Garlic: See number 12
  14. Dried herbs: Only have as much as you’ll use, or use what you have. Herbs don’t really go bad, but they do lose their potency after a while. You can always plant fresh, too. I think this will be my spring project (but it will have to be a window garden, cause we don’t have the space!).
  15. Spices: Same as number 14. Spices do the same thing. They just taste so much better when they are fresh, anyway.
  16. Other aromatics: I have vanilla extract and cocoa powder. Vanilla is the most versatile plant, because it goes with almost everything.

Dressings and Dips
I recommend fat-free or light dressings and dips. The light category—low-fat, reduced-fat, and low-calorie—is midway between totally fat-free and regular, and it’s often more pleasing to the palate than fat-free. Dressings can be used as all-purpose condiments, dips, toppings, even cooking liquids. They already contain a mixture of ingredients, so just slather them on vegetables, seafood, and pretty much anything else. Or cook with them to make up for the lack of butter or oil. I recommend keeping several varieties of dressings and dips on hand, including at least one creamy version. Try brushing a light creamy dressing on seafood, then broiling; the dressing adds moisture and flavor.

I agree, but we also discussed this in number one above. I think a more fitting item here is to keep soup and dressing packets on hand, to mix with your sour cream and/or mayonnaise. Plus, you can use the packets for other recipes, as well. I think that’s the more frugal choice.

Check back next week when we look at the next four categories in this article. (And, of course, check back daily for other features here at the Common Culinarian!)