Lunch & Supper | Lightning Strike Self Defense

Hello Everyone,

Found this great recipe of Chicken Bastilla.

Total Time: 1 hr 55 min
Prep:25 min
Level: Intermediate

Yield: 4 servings

INGREDIENTS

1/4 cup clarified butter, plus about 3 more tablespoons, melted
1/3 cup blanched slivered almonds
1 tablespoon granulated sugar
1 1/2 teaspoons ground cinnamon
1/2 large sweet onion, chopped
1 teaspoon turmeric
3/4 teaspoon kosher salt
1/2 teaspoon ground coriander seeds

1/2 teaspoon ground ginger
1/4 teaspoon freshly ground pepper
3 pods green cardamom, crushed
One 2-inch piece Vietnamese cinnamon (cassia bark)
12 ounces skinless, bone-in chicken (preferably thighs)
1/4 cup chopped fresh parsley
1 egg, beaten
1 package phyllo dough, cut into long, wide strips

DIRECTIONS

In a saute pan over medium heat, melt 1/4 cup butter. Add the almonds and fry until golden brown. They will continue browning after they’re removed from the heat, so be careful not to get them too dark in the pan. Remove them from the pan using a slotted spoon and drain on paper towels. In a bowl, toss the drained almonds with the granulated sugar and 1 teaspoon cinnamon. Add the onions to the pan that the almonds came out of and fry until tender (to keep the butter from burning, add a little oil if needed). Add the turmeric, salt, coriander, ginger, pepper, cardamom, cinnamon stick and the remaining 1/2 teaspoon ground cinnamon and continue frying until the spices are fragrant.

Remove the onions from the pan and add the chicken. Return the onions to the pan and cover the chicken. Turn the heat down to the lowest setting and cover the pan with a lid. Gently simmer the chicken until the meat easily comes off the bones, about 1 hour. There shouldn’t be any need to add water since the onions and chicken will give off liquid; however, if all the liquid evaporates and it starts burning, add a bit of water. Remove the chicken from the pan and discard the cinnamon stick and cardamom pods.

Turn the heat up to thicken the sauce. When the chicken is cool enough to handle, remove the meat from the bones and shred it with your fingers. Once the sauce has reached a thick state, add the parsley and egg. Allow some curds to form, then stir to scramble the egg into the sauce. Turn off the heat and add the pulled chicken back in. Taste and add salt as needed. Allow this mixture to cool (ideally overnight in the fridge).

Preheat the oven to 375 degrees F.

Apply a light coating of the remaining melted butter onto each strip of phyllo. Put a scant tablespoon chicken mixture onto a corner of each strip of dough. Sprinkle a pinch of sugared almonds on top. Begin folding the strips into triangles starting from the end with the filling. The motion is similar to how you would fold a flag. You can also roll them into tubes if you like. Place them on a baking sheet and brush the tops with more melted butter. Bake until golden brown, 2 to 3 minutes.

This recipe was provided by a professional chef or restaurant and may have been scaled down from a bulk recipe.

Try this as a healthy alternative and a different way to prepare chicken.

Documents, Lunch & Supper

Lunch & Supper Nov 29th – Dec 5th Chicken Cajun Pasta

November 29, 2015 Lightning Strike Self Defense

Hello Everyone,

I didn’t change this recipe at all. Thank you very much Mel on Melskitchencafe.com

INGREDIENTS

Seasoning Mixture:

1 teaspoon salt
1 teaspoon garlic powder
1 1/4 teaspoon paprika
1/2 teaspoon black pepper
1/2 teaspoon onion powder
1/2 teaspoon cayenne pepper (more if you want to up the heat)
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme

Chicken and Pasta:

2 teaspoons oil
1 1/2 pounds boneless, skinless chicken breasts, cut into 1/4 to 1/2-inch strips
2 bell peppers, any color (I prefer red and orange), sliced into thin strips
1 yellow onion, cut into thin half moon slices
12 ounces fettuccine noodles

Sauce:

1 tablespoon butter
2 cloves garlic, finely minced
4 ounces light cream cheese, softened
1 cup milk
1/2 cup low-sodium chicken broth
1 1/2 tablespoons cornstarch
Salt and pepper to taste

DIRECTIONS

Mix together all the seasoning spices in a small bowl and toss all but 1 teaspoon of the mixture with the chicken pieces, reserving the 1 teaspoon for later..
Bring a large pot of salted water to a boil and cook the noodles according to package directions.
While the noodles are boiling, heat the oil in a large nonstick skillet over medium to medium-high heat until the oil is hot and rippling. Add the seasoned chicken pieces in a single layer and cook until golden on each side and cooked through, 3-5 minutes. Remove to a plate and set aside, leaving as much liquid in the pan as possible.
Return the skillet to medium heat and add the peppers and onions. Sprinkle the reserved spice mixture over the top and cook for 4-5 minutes, stirring often, until the onions are softened. Scrape the veggies on top of the chicken.
Return the skillet to the heat and make the sauce by adding the butter and garlic. Stir constantly for 30 seconds or so until the garlic is fragrant. Add the cream cheese in large pieces and whisk or stir until smooth and thick.
In a large liquid measuring cup, whisk together the milk, broth and cornstarch until well combined.
Gradually pour this mixture into the skillet, whisking vigorously to avoid lumps. Bring the mixture to a simmer, stirring constantly, and cook for 2-3 minutes until the sauce is slightly thickened. Add salt and pepper to taste (I’d suggest about 1/4 teaspoon each and work up from there as needed).
Add the chicken, peppers and onions and stir to coat with sauce. Remove from the heat.
Once the noodles are finished cooking, drain and return to the pot. Pour the sauce mixture over the top and toss to coat the noodles with sauce. Serve immediately, garnishing with green onions, if desired.

This recipe is healthy and excellent! I am trying it right now! Hope you enjoy and thank you Mel for the excellent food.

Lunch & Supper

Pork Loin and Pasta in Spicy Tomato Sauce – Lunch/Supper Nov 22-28th 2015`

November 21, 2015November 11, 2015 Lightning Strike Self Defense

Hey Everyone,

So I didn’t know what to make this week and I had to use up my pork loin in my freezer downstairs before it gets freezer burnt so I decided what ever way to use it up but to cook it in with my mixed carbs today.

You may find that this dish lacks flavor, if so add more chili powder to increase the spiciness. I personally find it fine but another added measure is Parmesan cheese.

Ingredients

1 tbsp (15 mL) butter

1 tbsp (15 mL) vegetable oil

2 cups (500 mL) sliced mushrooms (optional)

2 onions, chopped

2 cloves garlic, chopped

2 red bell pepper, chopped

1 tsp (5 mL) dried oregano (optional) I personally didn’t add it and it turned out great!

1 lb (450 g) pork tenderloin

2 tbsp (30 mL) all-purpose flour

2 tbsp (30 mL) chili powder ( I only added 1/2 tbsp because I didn’t like how hot it would make it. )

1/2 tsp (2 mL) salt

1/2 tsp (2 mL) pepper

3 cups (750 mL) Milk

2 cups of penne or any pasta for that matter.

1 can (14 oz/398 mL) tomato sauce ( I made my own )

Directions:

In a large skillet, add virgin olive or vegetable oil and add butter, mushrooms, onions, garlic, red peppers and oregano. You cook them over medium to low heat until onions are softened; 3-5 minutes and set aside.

Cut pork tenderloin into 1 inch (2 1/2 cm) pieces. In a plastic bag, add flour, chili powder, salt and pepper and shake to mix. Add pork as you go along and shake to coat until all your pork is in the bag. If you are doing this on the day of, it is less marinated as if you would let it set in the fridge the day before. I usually let this set for a day before making the recipe with the added bonus of you have less to do during.

On medium to low heat, add marinated pork and remaining flour mixture to the large skillet and cook until pork is browned on all sides.

Next in a separate pot, add milk, pasta (uncooked) and tomato sauce. Bring the mixture to a boil, stirring constantly until pasta is tender. Add the tomato pasta to your large skillet of pork and lower heat to low. Cook for 2-3 minutes and turn off heat allowing to simmer, for approximately 15 minutes.

Nutritional Info

Cal:394

Protein: 32g

Carbo: 47g

Fat: 9g

Fiber: 3.6g

Sodium: 600mg

Calcium: 192mg

Vitamin B12: 59%

Vitamin C: 56%

Lunch & Supper

First Time Salmon Burgers – Lunch/Supper Nov 15 – 21

November 14, 2015November 1, 2015 Lightning Strike Self Defense

I was looking through some different recipes online for something different then your typical meat supper that most of us are use to. I also try to have fish once or twice a week. Here is what I found… and my little twist.

Ingredients:

4-6 Boneless skinless salmon fillets cut into chunks 1/2 inch cubs

2 tablespoons red curry paste – if you like it a little spicy (optional)

Thumb size piece of ginger root grated

1 teaspoon of soy sauce

1 bunch coriander, chopped and leaves picked

1/2 onion, chopped

1/2 cup breadcrumbs

1 avocado

1 1/2 quinoa

1/2 cup of red pepper bell

2 eggs beaten

1 teaspoon of virgin olive oil

Directions:

Add salmon into a food processor with the ginger, soy and chopped coriander. Pulse until roughly minced. Meanwhile, saute onion over a skillet with virgin olive oil for 2-3 minutes while salmon is in food processor.

Combine salmon mixture with sauteed onions and form into patties. Add egg yolk around patties with bread crumbs making sure they stick (optional) – breaded salmon burger)

With pan already heated from onions, add a little more olive oil and fry burgers for 5 minutes on each side, turning until crisp and brown making sure it is cooked through.

Option:

Another way to do your burgers once formed is putting burgers on a baking pan with a non stick parchment paper and broil for 10-15 minutes until brown and cooked through on both sides. Don’t forget you need to make sure you flip them yourself.

While you are cooking your salmon burgers how you want to, you need to prepare your salad by peeling your carrots and cutting anything you would like to add to it like cucumbers, quinoa and avocado.

Rinse quinoa thoroughly in a small strainer. Bring 3 cups of water to a boil. Put quinoa in water and reduce heat to simmer. Cover and cook until all water is absorbed.

Once quinoa is cooked, stir to bring to room temperature and add in your veggies you want to the salad.

Take out your salmon burgers out of oven or off of stove top and you have salmon on top of quinoa salad.

Great recipe for two people and double the portions for 4 people etc.

Good luck,

Lightning Strike Team,

Lunch & Supper

Chicken à la King Nov 8-14 – Lunch/Supper

November 7, 2015November 1, 2015 Lightning Strike Self Defense

All I can say is this is a typical french supper and one of the best!! It’s so good and you can make it as healthy as you want. There is really no limits to the different ways you can make this dish in my opinion. At home, we make it in a different way then some of you but that’s fine by me.

Ingredients:

2 cups of chicken broth – you can get it in a store or make it yourself…preferred making it yourself

1 1/2 lb skinless boneless chicken breast halves – trim off the fat of the breasts first

5 tablespoons unsalted butter

1/2 each of yellow and red bell peppers cut into small pieces

1/2 teaspoon of black pepper

1/2 cup finely chopped onion – most people use half an onion

2 tablespoons all-purpose flour

1 1/4 cup of cream – if you don’t have a lot of cream, mix half cream and the rest milk.

Optional: 1/4 lb white mushrooms, trimmed and quartered – my family doesn’t like it so make it work.

3 large egg yolks

1 table spoon fresh lemon juice – or add it on the side of the dish to taste

2 tablespoons of white wine – my friend said to try Sherry if you have some

1/2 teaspoon of paprika

1/4 chopped flat leaf parsley

2-6 Vol-au-vent

1 1/2 cup of carrots and celery chopped

1 1/2 cup of peas

Preparation:

Put broth and chicken in a 3 quart heavy saucepan and bring just to a simmer over moderte – low eat uncovered. Turn chicken over and gently pach at a bare simmer uncovered until just cooked through; about 5 minutes.

Transfer chicken to a cutting board. Pour broth through a fine-meshed sieve into a heatproof cup measure (2-3 cups worth) and reserve for sauce.

Next heat 2 tablespoons of butter in 4 quart wide pot over moderately high heat until foam subsides, then cook peppers, carrots, celery and any other veggies until softened (not brown – you must continuously stir). This should be 5-7 minutes maximum. Transfer all your veggies to a bowl and stir in 1/4 teaspoon of salt and 1/4 teaspoons of black pepper. Add onion and remaining 3 tablespoons of butter to pot and cook over low heat, stir until soft. This should be 3-4 minutes maximum.

Whisk in 3/4 cup of broth followed by the cream-milk mixture and mushrooms (if desired) until tender. This should take 5-6 minutes.

Meanwhile, whisk together yolks, lemon juice (optional) and your white wine with paprika in a small bowl. Add in 1/2 cup of sauce, then stir yolk mixture back into sauce remaining in the cut you set aside. Cook over low heat stirring sauce until slightly thickened (about 3 minutes). Remove from heat and set aside.

On cutting board, cut chicken into 1/3 thick slices and add along with peppers and veggies to sauce. Cook over low heat (do not simmer, or sauce will curdle), stir occasionally until chicken and veggies are just heated through. Add more broth to thin if desired.

Spoon Chicken à la King over your bread of choice (vol-au-vent) and sprinkle parsley.

Yield: 6 servings

Total Time: 55 minutes