Category Archives: Meat

Chicken Breasts Stuffed with Goat Cheese and Arugula

Here  is one of my staple quick but gourmet tasting chicken breast recipes. I love the blend of peppery arugula and goat cheese but you could sub in spinach too.

Oven 350 Degrees
Small Bowl
Small Baking Dish
2        Chicken Breasts
2        ounces Soft Goat Cheese
1         cup loosely packed Arugula
1         large Garlic Clove
1/4       cup Chicken Broth
1          tablespoon Oil
Sea Salt and Pepper

Prep Chicken Breast to be stuffed –  if you don’t know how to do take a look at this video instruction I found on a google search: http://www.wonderhowto.com/how-to-stuff-chicken-breast-used-taste-home-magazine-238591/

Mix and mash goat cheese, arugula, pressed garlic clove, pepper and half of the chicken broth.  Divide into two and stuff into each chicken breast securing with a toothpick.  Rub outside of breast with a little oil and set into baking dish and pour in the remaining broth.  Season with Sea Salt and Pepper and bake for approximately 20 minutes.

Cilantro and Lemon Honey Roast Chicken

OK, time to add to Food Book’s Meat Category!  This recipe is 100% not my own, the first time it was made for me, James the creator said “Now don’t go falling in love with me over my chicken”  Ha! cocky comment to a passionate cook right!?  But, I must admit, it is THAT good.  Last night he made it again and I watched, it has few, fresh, healthy ingredients and is incredibly easy to put together.  The only addition I have is to start with Organic Free-Range Chicken, not only for ethical and optimum health reasons, but also because chicken’s raised in this manor truly do taste better.  As this isn’t my recipe I thought it to be appropriate that James write it out his way. Hope you enjoy it as much as I do (you will).

James:

This is a simple and amazing roast chicken recipe that is great any time of year and works really well on a salad or with a wide variety of sides.  The biggest benefit to making this is the infusion technique, something I am only starting to experiment with and offers a limitless range of possibilities.

Step one:  Making the Cilantro Paste

In a food processor throw two bunches of fresh cilantro, minus the stems as you’ll use these later.

Add:

4-5 garlic cloves, depending on size

1 tbsp of kosher/rock salt

2-3 tbsp of honey, depending on how sweet you like your meat.

1 tbsp of olive oil

1-2 lemon’s worth of juice and pulp, you can add this later to change the consistency.  It’s better to have a thicker paste at first and loosen it up by adding more juice.  No seeds.

Food processor or blend it up until it’s it is a semi-liquid paste

Step Two: Getting Under the Skin.

Using your finger, create a pocket between the skin and the meat at the top of the breast area.  Leave the skin attached down the sternum.  Use a spoon to loosen the skin all around the meat, get down into the drum sticks and thigh area and make sure you don’t tear the skin. Using a spoon, put the cilantro paste into the openings at the top of the breasts, you’ll have to add it on either side of the sternum.  Move the paste around until it’s evenly distributed on the meat, under the skin, down into the thighs and drumsticks.  Stuff the chicken with the lemon halves and the cilantro stems.

Roast covered for 1-1 1/2 hrs at 350 in a roasting pan.  Use a thermometer depending on your oven and size of the chicken and broil uncovered to brown the skin, this should not take long, so keep an eye on it.

Let it cool for a few minutes then carve it up!  The carcass makes an unreal stock for soups and the drippings make a great sauce, just boil it with some water and flour or corn starch to thicken it up.

Enjoy!

Sloppy Joes Healthy Style

Can you remember the last time you had Sloppy Joes?  I can’t,, pretty sure I was a child but I do remember how tasty it was.   Not the healthiest dish to serve your children, sugar laden, full of sodium and high in saturated fats.   Today I was given a recipe to try that used tofu, (I’m not a huge advocate of tofu but it did work well) I simplified it, changed up a bunch of ingredients and, it turned out great!  Sweet, smoky and spicy, delicious with a toasted kaiser bun or for an even healthier kick try it with brown rice and corn bread.  If tofu isn’t your thing either use ground bison or turkey, omit the baking sheet and simply sauté the meat with the onions.

Heavy bottomed pot.
Baking sheet lined with parchment paper.

1              block Firm Pressed Tofu
3              tablespoons Olive Oil
1              Yellow Onion, diced
6              cloves Garlic, diced
2              teaspoons Sea Salt
2              Jalapeno Peppers, minced
1              Red Pepper, diced
1              teaspoon ground Cumin
1              teaspoon Ancho Chile Powder
1/2         teaspoon ground All Spice
2              cans Pinto Beans, reserve 1 cup of liquid
3              tablespoons Molasses
3              tablespoons Chipotle Salsa*
2              tablespoons Apple Cider Vinegar
1/2        can (small) Tomato Paste
4              Roma Tomatoes, chopped
1              tablespoons Oregano, chopped

* I used Que Pasa Chipotle Salsa, it has all the ingredients needed including liquid smoke.

Drain and crumble tofu, toss with 1 tablespoon of oil, 1 teaspoon of sea salt and spread on baking sheet lined with parchment paper.  Bake for 15 minutes.  Remove and set aside.

In your large pot, heat 2 tablespoons of olive oil and sauté onions with 1 teaspoon of sea salt until translucent.

Add garlic, jalapenos, red peppers, cumin, chile powder, and all spice, sauté for 5 minutes.

Add remaining ingredients, pinto beans with liquid reserve, molasses, chipotle salsa , apple cider vinegar, tomato paste, roma tomatoes, and oregano and simmer for 30 minutes.

Add tofu and serve!

Kyla’s Basic Bison Stew

My diet is largely vegetarian by preference, although, I do east some chicken and fish and every once in a while, I feel like red meat.  When I get this craving I reach for Bison.  Bison is a highly nutrient dense food because of the proportion of protein, fat, mineral, and fatty acids to its caloric value. Comparisons to other meat sources have shown that Bison has a greater concentration of iron as well as some of the essential fatty acids necessary for human well being.

Here is my simple healthy hearty stew which is a great one to test out Bison if you’ve never had it before. I’m sure you’ll love it!

Plastic bag or container with a lid.
Large heavy bottomed pot.

3          tablespoons Rice Flour (or all purpose is you prefer)
1-2      lbs Bison, cubed round or your preferred cut
2-3      tablespoons Olive Oil
3 1/2  cups Broth (or 3 cups Broth plus 1/2 cup Dry Red Wine)
1           medium Onion, sliced
2           medium Garlic Cloves, minced
1/2      teaspoon dried Basil, crushed
1/2      teaspoon dried Thyme, crushed
2 1/4  cups Potatoes, peeled and cubed (Sweet, Yam, Yukon, mix it up!)
2          cups Carrots, sliced thickly
1          cup Celery, sliced
2         cups Green Beans, sliced OR 1 1/2 cups Peas (Peas go well with Yam and Sweet Potato)
Sea Salt and Pepper

Place flour in a plastic bag, add a few pieces of meat at a time shaking well to coat.

Heat oil in your large pot.

Add meat and onions, brown meat well.

Add broth (and wine if using), garlic, basil and thyme.

Bring all to a boil, reduce heat, cover and simmer for 1 1/4 – 1 1/2 hours (or until meat is tender).

Add potatoes, carrots and celery, cover pot, and simmer for about 20-30 minutes (or until potatoes are almost done).

Add green beans (or peas) and simmer 10-15 minutes more.

Sea salt and pepper to taste.

Bison, a Healthy Alternative to Beef

Bison is a highly nutrient dense food because of the proportion of protein, fat, mineral, and fatty acids to its caloric value. When compared to other meat sources, beef, pork, chicken and even salmon, Bison has a greater concentration of iron, much lower in fat and cholesterol, and has a pretty impressive B12 level.  In fact Bison is higher in many nutrients as well as some of the essential fatty acids necessary for human well-being.  It is an excellent choice for those with heart problems and diabetes and many people who can’t tolerate beef (myself included) do well with Bison because it is much easier to digest.

Comparison Fat
(grams)
Calories
(kcal)
Cholesterol
(mg)
Iron
(mg)
Vitamin B12
(mcg)
Bison 2.42 143 82 3.42 2.86
Beef (choice) 10.15 219 86 2.99 2.65
Beef (select) 8.09 201 86 2.99 2.64
Pork 9.66 212 86 1.1 0.75
Chicken
(skinless)
7.41 190 89 1.21 0.33
Sockeye Salmon 10.97 216 87 0.55 5.80

Bison meat is also high in:

B6 – helps with heart disease, depression, and kidney stones.
Selenium – this mineral protects the body from the effects of heavy metals.
Vitamin E – protects against heart disease, cancer, and strokes.
Phosphorus – for muscle function, kidneys, regular heart beat and nerves.
Zinc – boosts the immune system.
Copper – supports the blood vessels, nerves, bones and the immune system.
Potassium – great for metabolism and builds muscle.
Riboflavin (B2) – for production of red blood cells.
Niacin (B3) – for digestive system, skin and nerves.
Omega 3 Essential Fatty Acids – lowers blood pressure and helps heart conditions.
Beta-Carotene – reduces risk of cancer, helps eyes, skin and immune system.
Highest level of CLA (Conjugated Linoleic Acid) – reduces cancer, immune disorders, diabetes and obesity.

Aside from Bison’s remarkable nutritional value, of equal importance is how they are fed and raised.  Most bison are grass-fed (look for this when purchasing), are handled as little as possible, and live without drugs, chemicals or hormones.

When buying bison meat, don’t be misled by advertising for buffalo, bison is often mistakenly called buffalo but her in North America the species we have is actually bison, buffalo are from Asia and Africa.

Cooking Tips for Bison Steaks

Similar to beef yet bison needs to be cooked differently. Because of the lack of marbling (white streaks of fat), bison should be cooked at a lower temperature than normally used for beef. Fat acts as an insulator causing most meats to take longer to cook. This lack of fat also accounts for the deep red color of the meat.  I recommended the rib eye cut of bison for BBQ grilling, this is a fattier cut(while still very low)  and makes a great steak!

Cook bison rare to medium for best flavor. If you over cook it, you will experience a loss of juiciness and tenderness, similar to over cooked beef.