20

Jun

Panko-crusted Chicken Tacos

Tacos are big here in the big D.

I was surprised to learn that as there are taco establishments all over Dallas. I know, it’s Texas, but tacos  here are like clam chowder or burgers or toasted ravioli in other parts of the country. You have gourmet tacos and simple street tacos, with prices that match. We’ve been really good about eating at home the last few months, going out to eat every 3 weeks or so. (I know, this might make some of you cringe.) It means more dishes to clean, but it also means yummy leftovers and more creative meals.

Ever use panko? I had not, until now. It’s the crunchy Japanese breadcrumbs used in many dishes, particularly for coating in frying and as thickening agents in soups. It is made by sending an electric current through a loaf of bread(!), yielding crustless breadcrumbs. It is fluffy, inexpensive and really fun to work with. Back to the tacos. The dip and coat 2-step system is fool-proof. The chicken is baked. It is moist and good. The “dip” is simply this:

This stuff is great…thick enough for dipping but not too overpowering or spicy in flavor. I’ve seen this at grocery stores, World Market-type stores, etc., but I think a thicker honey mustard or dijon with a little chili powder could work well, too. Your choice.

Panko-crusted Chicken Tacos
The Japanese panko breadcrumbs lock in the chipotle honey mustard sauce even after 20 minutes in the oven. These tenders are easy to prepare and easier to devour, a great quick dinner for a busy family.
Makes 8 tacos, or 4 servings

1 pound chicken tenders
1/2 cup Frontera chipotle honey mustard or honey mustard with 2 TB chili powder
1 cup panko breadcrumbs
Optional (Panko seasonings: 1 TB chili powder, 1/8 t. salt, dash of pepper, 1/4 teaspoon garlic powder)
1 can (16 oz) black beans, drained and rinsed
1/2 cup chopped cilantro
1 cup cheese (your choice, we used mozzarella)
1 cup chopped tomatoes (optional) or salsa
8–10 tortilla (flour or corn)

Preheat oven to 375. Put panko breadcrumbs into one small bowl (with optional seasonings) and honey mustard into a second small bowl. Have a lined baking sheet (nonstick) ready nearby. Using one hand, dip a chicken tender into the honey mustard sauce and use the other hand to coat it in panko. Lay on the baking sheet. Repeat the dip-and-coat method until all are ready for the oven.

Bake at 375 for 15–20 minutes, or until fully cooked (you might want to cut open one of the larger tenders with a knife). While baking, chop the cilantro and tomatoes and prepare the other toppings. Heat the black beans in a small saucepan or bowl until heated through.

Once the chicken is cooked, pile the tenders and toppings onto each taco (1 taco=1 or 2 tenders). You can serve chips and salsa/guacamole, veggies or salad on the side. Ole!

Happy eating!
Laurel

~Laurel~

14 years ago Short URL

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06

May

Cinco de ‘Ladas

You didn’t think I’d miss out on the Cinco de Mayo fun, did you? Now, granted, this is posting the day after Cinco, that probably means we celebrated the day of. And we did!

I have never made enchiladas before. Never. Probably because enchiladas are not my favorite Mexican dish, but gooey melted cheese and spinach are two of my favorite foods–why not stuff the enchiladas with them? This recipe is easier than I thought, with only 10 minutes oven time. We used Boca crumbles (soy-based ground “meat”), and I honestly thought it was beef inside of the enchiladas. Of course, you can used any ground or chopped meat that you like, but the crumbles are a really nice alternative that come seasoned.

Ole Enchiladas
Makes 16 enchiladas, or 8 servings

2 TB olive oil
1 onion
1 green bell pepper
7 garlic cloves (2 TB)
4 jalapenos
1/2 t. sea salt + 1/4 t. pepper + 2 TB cumin + 1/4 cup chili powder
16 corn tortillas (I used white corn)
Can of nonstick spray
2  28-oz cans of diced tomatoes, drained
12 oz. frozen spinach (1 box) + 1/4 cup water
2 cups chopped ‘meat’ (I used Boca seasoned crumbles)
3-4 cups shredded cheese
1/4 cup chopped cilantro

step one: Chop the onion, bell pepper, garlic and jalapeno (seeds and veins removed). In a large saute pan (or wok), heat oil over medium high. Add your chopped veggies + salt and pepper and cook for 7 minutes, stirring occasionally, until onions are translucent and slightly brown on the edges.  Add the cumin and chili powder and stir. Turn heat down to medium.

step two: Preheat oven to 400 degrees. Open the cans of tomatoes and drain them. Add the tomatoes to the veggie mixture. In a second saute pan, cook the frozen spinach and water until thawed and warm. Drain and add to the veggie mixture. In the same pan, cook the ‘meat’; season with salt and pepper, if not already seasoned. Once cooked, add to the veggie mixture and stir.

step three: Take out a baking sheet. Using the nonstick cooking spray, spray each side of 16 tortillas and layer onto the baking sheet. Cover with a sheet of foil and bake for 5 minutes, or until tortillas are soft and ‘rollable.’ Leave the oven on.

step four: Letting the tortillas cool for a couple of minutes, spray a 9X12 pan with nonstick spray. Spread 1/2 cup of sauce in the bottom of the pan. Sprinkle 2 TB of shredded cheese and 2 TB of sauce into each tortilla. Roll it up and place it, seam side down, in a row in the baking pan. Repeat this for all 16 tortillas (you might need a small bread pan if they don’t all fit in one pan). Pour the remaining sauce over all of the enchiladas and sprinkle with 1-2 cups of cheese. Bake for 10 minutes and serve piping hot. Serve with guacamole and chips, rice and beans, or salad on the side.

Cilantro Rice
8 servings, 1/2 cup each

2 cups brown rice
4 cups water
1/2 t. sea salt and 3 dashes of pepper
3 TB butter or margarine
2 TB cumin (optional)
1/2 chopped cilantro

In a large pot on high heat, combine rice, water, salt and pepper. Heat until rapidly boiling, then reduce heat to a simmer and cover the pot. Cook for 25 minutes, or until water is absorbed and rice is soft and cooked thoroughly. Fluff with a fork and toss in cumin and cilantro.

Happy eating!
Laurel

~Laurel~

14 years ago Short URL

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04

May

Veggie Omelette

Kale and carrots and zucchini, oh my!

I have a confession to make. Sometimes I get a little proud when I stand in the grocery line and notice that my row of food is much more colorful and less packaged than the person’s in front of or behind me. I don’t mean that in a judgmental sort of way, but I think about how much I’ve changed the way I eat. Granted, avoiding sugar as a major food group is always a challenge for me…but trying to cook what I eat and not rely on microwave boxes has been a really good step for me. Of course, sometimes we’re too busy to even think about what to eat (nonetheless prepare our meals ahead of time), so those boxed dinners come in handy. But, instead of that being the norm, I try to make it the exception to mealtime.

Yesterday, I felt a little pride. The 8-foot-tall beautiful couple in front of me in line at the grocery store unloaded only 10 or so items. They consisted of the wine, cheese bread and cake food groups. Obviously, this was not their meal planning for the week, but probably for a romantic and relaxed night at home. But I unloaded $13 of produce (which is a TON of produce), and it looked like a rainbow had thrown up on the conveyer belt. (Sorry for the image.) It was an assortment of fruits, veggies and grains with reds, greens, yellows, oranges, and purples. Beautiful! And I was so excited, I went home and made an omelette with some of these bargain findings.

Veggie Omelette
Serves 1, or 2 with toast & fruit


3 eggs (2 eggs + 1 egg white)
Salt + pepper
Garlic powder
3 TB kale, chopped
1/2 carrot, peeled
1/3 zucchini, peeled
1/4 cup shredded cheese (cheddar, swiss, mozzarella, etc. is great)
2 t. olive oil



step 1: Chop the kale and peel the carrot and zucchini. Pat the carrot and zucchini with a paper towel to remove excess moisture. Whisk the eggs in a small bowl until fluffy. Add salt, pepper, and garlic powder (a dash/pinch of each) and stir in to the eggs. Heat a large pan/wok on medium heat, drizzling olive oil.


step 2: When the oil is hot, pour in the eggs. Turn the pan slightly to coat the bottom with the egg mixture. Let sit for 2 minutes, or until it is slightly firming on the edges. Then add half of the veggies. Let cook for 2 minutes.



step 3: Sprinkle the cheese on top and add the remaining ingredients. Using a spatula, carefully flip half of the egg circle over to form an omelette shape. Press gently with spatula to ensure that the egg and cheese are serving as glue to the veggies. Let cook for 3 more minutes, or until omelett is firm and egg appears cooked on the outside. Flip and let cook 3 more minutes.


Serve hot with toast and fruit. 

Happy eating!
Laurel

~Laurel~

14 years ago Short URL

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