SUPER BOWL Super Snacks! Super Tasty!

MEXICAN SHREDDED CHICKEN
This is a perfect snack while watching  SUPER BOWL LIVE on  Sunday.
I used the spice mix featured in my HOLIDAY GIFT Spice Jars  that Is used in this Mexican shredded chicken recipe from Always Hungry? ..by renowned Harvard endocrinologist Dr. David Ludwig See the full story on Ambition Nutrition.  Dr. Ludwig returned to Toronto where his wife Chef Dawn demonstrated some of the wonderful recipes from his book .  The Mexican chicken dish was a big hit! I have already made it four times because it is so fast andvery’ easy to make! Bonus: kids love it!
.
print_recipe
.
.

img_4333

INGREDIENTS

  • 3 tablespoons extra virgin olive oil
  • 6-8 boneless, skinless chicken thighs (about 1 3/4 pounds)
  • spice mix:
  • 1/2 teaspoon garlic powder
  • 2 teaspoons ground cumin (grind you own in a mortar and pestle)
  • 1/2 teaspoon powdered red chili i.e. Ancho, chile de arbol or New Mexican
  • Dash of Cayenne pepper ~ or ~ to taste
  • 1 teaspoon salt (use Kosher or sea salt )
  • 1/4 teaspoon ground black pepper

.
img_4361

INSTRUCTIONS

  1. Mix the spices together in a plastic bag. Add the olive oil and combine. Add the chicken and evenly coat. You can refrigerate this overnight.
  2.  Film the frying pan with 1/16″ oil and set over moderately high heat.  When very hot but not  smoking place the chicken in the pan in one layer without crowding.
  3.  Cover; cook turning regularly especially in the beginning, until the oil and juices from the chicken begin to make a sauce. Add water as needed, 1 tablespoon at a time, to keep the mixture from burning or sticking. Cook until the chicken is cooked throughout, 15 to 20 minutes. Using two forks, shred the chicken in the pan, pulling along the grain to create thin strands. Shredding the chicken disperses more flavour.
  4.  Continue to heat the shredded chicken, stirring frequently, until the liquid and spices have been absorbed and thicken, another 3-5 minutes.

Preparation time: 5 minutes
Total time: 25 to 30 minutes
Makes 6 servings (about 3 cups)
Store in the refrigerator for up to 3 days. Freeze for longer storage.

A VARIETY OF SERVING SUGGESTIONS
Chicken is so tender, juicy and versatile. You can serve it in a myriad of ways.
(1) A filling for tacos
(2) Casseroles, Mexican lasagna
(3) Tortilla or quesadillas (topped with guacamole or sour cream)
(4) Mexican Shredded chicken on pita bread
(5) Chicken salad with tortilla chips, avocado and red peppers
(6) Pizza

shredded-chicken-three

HAT2 FOOD TIP:  After removing the cooked chicken from my pan, I added cream (or  use water)  to the hot pan along with pink peppercorns and started swirling the pan to loosen all the tasty bits in the fry pan.  I poured the cooled mixture  into a glass mason jar.  After a day in the fridge,  I stored the sauce in the freezer.  If you use chicken thighs with the bone in then toss the bones into a pot of water  with leftover vegetables like carrot tops or the core of a cauliflower (save it all ) for a healthy, home-made chicken stock.

 

didyouknowDID YOU KNOW?
WHAT GIVES MEAT ITS COLOUR ?
The reddish colour of dark meat comes from the  myoglobin, a hemoprotein (an oxygen-carrying protein) The more myoglobin, the darker the meat and the richer the nutrients. Myoglobin provides muscles with the oxygen they need during exercise or movement. The flightless chicken use their ‘myoglobin’ legs to get around pumping those muscles into a red ‘myogloben’ frenzy.  I bet some of you didn’t know that.

100 g (3.5 ounce) of skinless chicken thigh = 7 g of fat.
100 g (3.5 ounce) of skinless chicken breast = 3.6 g of fat.
100 g (3.5 ounce) of chicken wings = 8 g of fat. A raw chicken wing weighs approximated 3 ounces, or 89 grams

DARK MEAT IS RICHER IN NUTRIENTS THAN WHITE MEAT: CHICKEN THIGHS contain protein, niacin, phosphorous,  Vitamin A, K, D, B6, B12, folic acid, pantothenic acid,  selenium, phosphorus, calcium, zinc (protects immune system) and iron. Niacin helps to build and maintain healthy skin, and aids in the digestion and absorption of food. Vitamin B6 is needed for protein metabolism and amino acid synthesis. Keep in mind that  the darker the meat the more nutrition in the meat.

Chicken Diablo

chicken-diabloThere are many versions of this recipe. For my Chicken Diablo, I will be broiling the chicken breasts instead of using the fry pan. It is a healthier, lower calorie version when you bake or broil your chicken in the oven. If you use homemade mayonnaise for this recipe, you will not have all the preservatives you get in the store bought version. This is easy to make and so tasty!!!

print_recipe

..

RECIPE
Ingredients

6 pieces chicken breast
1/3 cup Dijon mustard
2 tbsp. mayonnaise or yogurt
1 tbsp. dry white wine or chicken stock or lemon juice or vinegar
1/2 tsp. Worcestershire sauce
1/2 tsp. Tabasco sauce
1/4 tsp. ground pepper
1 1/4 cup Panko bread crumbs
1 1/4 cup freshly grated Parmesan cheese ( or more Panko or bread crumbs )
1 tbsp. chopped thyme or rosemary or sage or other herbs

Instructions
1. Dry chicken breasts with paper towels
2. Pound the chicken between 2 pieces of parchment or cut in half to make the cutlets thinner.
3. Combine in a deep dish or bowl the Dijon mustard, mayonnaise, wine, Worcestershire (Worcester) sauce, Tabasco and pepper.
4. Combine and then place on a plate the Panko bread crumbs, grated Parmesan and chopped herbs.
5. Dip chicken into the sauce and then coat on both sides with the Panko mixture. Place on a wire rack until ready to cook.
6. Preheat broiler and place baking sheet in the oven.
7. Place a piece of parchment on the baking sheet and then the chicken on top.  Broil 3 or 4 minutes on each side. Turn over after the first 4 minutes.
8. Reduce heat from broil to 350F/180C and bake 5 minutes longer.  Yummy!
chicken_breadingCoated chicken, ready to broil
chicken_breaded_ovenChicken Diablo out of the oven. Tasty and low cal!
chciken_diablo-plateChicken Diablo with roasted asparagus, tomato and sweet potato salad
cottage_tableWelcoming dining room at the picturesque lake house.
HAT2FOOD TIP: Serve warm and then refrigerate any left overs which are great cold sliced on salads or in a sandwich with some oven roasted tomatoes or just lettuce and more ‘homemade’ mayo of course.
You will want to make extra!