Crispy Oven Fried Chicken


This is one of my favorite dishes. I love fried chicken, but I don’t want the calories. Who does? This is a great alternative.

12 whole chicken wings (cleaned, rinsed, seasoned with spices below)

Flour/Cracker Mixture (can be lightly pulsed together in a food processor)

  • 1 tube of crushed saltine crackers (white or whole wheat)
  • 1.5 cups of flour (white or whole wheat)
  • salt, pepper, paprika, curry powder, Lawry’s, garlic powder

Egg Batter

Non stick cooking spray (This is important. It keeps the coating on the chicken when it is turned during cooking)

Preheat oven to 375 degrees. Spray baking pan with non stick cooking spray. Season the chicken and the flour with the same spices. Dip the chicken in the egg batter. Coat the chicken in the flour/cracker mixture. Place on baking sheet and place in oven. Turn chicken every 20 minutes for 1 hour 20 minutes.

IMG 7450 300x225   Crispy Oven Fried Chicken

chicken in the baking pan, ready for the oven

 

IMG 7458 300x225   Crispy Oven Fried Chicken

Oven Fried Chicken

The chicken is crispy and comes clean off of the bone. I’ve gotten props from southern friends, so I recommend you try it yourself. I’ve also dipped it in hot sauce and made buffalo wings for football parties!
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January 8, 2013
Food, Recipe

 
 

Red Coconut Curry Veggie Soup


This dish should be saved for an afternoon of cooking, shopping, and errands. You’ll need the crock pot for the first half and a food processor and a large soup pot for the second half. You can use chicken to make the stock or simply rely on the flavors of the lemongrass and spices!

6 chicken legs (optional)

Vegetable Curry1   Red Coconut Curry Veggie Soup

Shan Vegetable Curry Seasoning (http://shanfoodspk.com/consumer/category/products/recipe/shan-vegetables-pulses-range/)

4 -5 pieces of 6 inch lemongrass
2 tbsp green tea
3 tbsp diced ginger
3 chilli peppers (I used one red and two green)

Peeled and Chopped

  • 1 Med/lg butternut squash
  • 3 med/lg white or sweet potatoes
  • 4 carrots

1 can chic peas
1 can coconut milk
2 cups stock additional (I would recommend chicken or vegetable stock)
5 cups assorted veggies

  • Kale
  • Broccoli

Salt, pepper to taste

Put lemongrass and green tea in a coffee filter. Wrap it in twine and tie tightly. place in the crock pot. Add curry paste, shan veggie curry seasoning. Chopped squash, carrots, and potatoes. Add chicken legs and chic peas. Fill crock pot with water. Cook on high 4-6hours.

Remove chicken legs from crock pot. Remove half of the contents from the crock pot and put in the food processor. Add a can of coconut milk and blend.*Transfer the coconut milk mixture and the remaining contents of the crock pot into a larger soup pot. This gives a good mix of creamy and chunky textures. Add additional stock for desired soup thickness.

 

coconutsoup   Red Coconut Curry Veggie Soup

Red Coconut Curry Veggie Soup served with an Atwater’s Cheddar Buttermilk Biscuit

Pull chicken from the bone (or leave whole and serve in soup bowls later) and add chicken, kale, and broccoli to the soup. Bring to medium boil and simmer until kale begins to soften. Serve immediately. I had mine with an Atwater’s Cheddar Buttermilk biscuit. Enjoy! This pot probably makes 12-15 servings. Don’t be afraid to cut it in half. I usually freeze half of my soup and take it to work for yummy leftovers!

*Coconut milk in a can is high in fat. I scooped half of the cream out of the can. You can also use 2 cups of Silk or Blue Diamond coconut milk. I have done it both ways and I like the flavor of the canned milk but prefer the nutrients of the other milk. Your choice. They are both delicious!

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January 7, 2013
Food, Recipe

 
 

Sweet potato “crostini” with roasted beets, figs, cashews and feta


by

This recipe is great for a gluten-free vegetarian appetizer or party food.  The sweet potato base replaces a cracker or piece of toast in a more traditional appetizer, and the combination of roasted beets, feta, figs or dates, and cashews adds a sweet and salty flavor that is great for the fall or winter season.

sweet potato beet crostini   Sweet potato crostini with roasted beets, figs, cashews and feta

Ingredients:

  • 1 large beet
  • 2 large sweet potatoes or yams (I used yams, but sweet potatoes would have been better, I think)
  • about 4 oz feta cheese
  • 1/2 – 1 cup chopped dates or figs (dried or fresh, if available)
  • 1/2 cup cashews or walnuts
  • drizzle of honey or maple syrup for sweetness
  • olive oil and balsamic for roasting the beets

Directions:

  • Peel and chop the beets and toss in olive oil, balsamic, salt and pepper
  • Wrap beets in tin foil and bake in the oven for ~40 minutes on 400 degrees or until tender
  • Scrub and slice yams or sweet potatoes in 1/2″ thick slices, leaving the skin on

baking sweet potato slices   Sweet potato crostini with roasted beets, figs, cashews and feta

  • Bake sweet potatoes on a lightly oiled cookie sheet (or oiled foil) in the oven for about 30-35 minutes, or until lightly browned on the bottom.  You may wish to brush the tops with oil to brown them as well.
  • In a food processor, pulse the roasted beets, feta cheese, cashews or walnuts, and chopped dates or figs.  I added a drizzle of maple syrup (honey would work, too) to moisten the mixture a bit.  Reserve a little cheese and figs or dates to garnish.
  • Top each slice of sweet potato with a spoonful of the beet mixture, and garnish with feta/figs

feta figs and dates   Sweet potato crostini with roasted beets, figs, cashews and feta

  • Using a salt grinder, add a very small amount of sea salt over each potato slice
  • Drizzle just a touch of maple syrup over the sweet potato / beets and serve warm

If you make extra, keep the beets/feta mixture separate from the potato slices.  Heat potato slices in the toaster oven and warm the beet mixture for 15-20 seconds in the microwave and combine.

Enjoy!

sweet potato beets and feta   Sweet potato crostini with roasted beets, figs, cashews and feta

January 6, 2013
Food, Recipe

 
 

Vegetable Fritters


by

With some veggies that needed to be eaten soon, I set to work developing an on-the-fly recipe that would make use of everything available.

This recipe can be modified based on whatever veggies you have.

veggiepatties   Vegetable Fritters  Ingredients:

  • 2 sweet potatoes, boiled
  • 2 green peppers, diced
  • 3 carrots
  • 1 crown broccoli
  • 1 zucchini
  • 4 cloves of garlic
  • 1/4 white onion
  • greek yogurt (optional-for topping)
  • canola or other oil for frying
  • approximately 1 cup flour (more or less, depending on your mixture)
  • 2 eggs
  • Spices: salt/pepper to taste, Indian spices (garam masala.., turmeric, etc. or other mixture)

Directions:

  • Peel and chop the sweet potatoes and boil until soft
  • Dice onion and saute until caramelized
  • Dice garlic and add to onions, cooking for a few minutes
  • Mash sweet potatoes and add garlic and onion in a large bowl
  • Pulse peeled zucchini in food processor, then remove and squeeze the moisture out as much as possible using a cheesecloth, towel or paper towel
  • Pulse carrots, and broccoli in food processor until they are in very small pieces
  • Dice green pepper (do not add to food processor)
  • Combine all ingredients in a bowl, adding spices to taste.  I used garam masala, salt, pepper, and a small amount of an Indian spice packet.

veggiemixture   Vegetable Fritters

  • Add eggs and flour until mixture is a consistency that can be formed into patties (not too dry)
  • Heat 1″ oil in a frying pan over medium-high heat until hot
  • Add veggie patties and fry until browned, turning once

fryingpatties   Vegetable Fritters

  • Let patties dry on paper towels to drain
  • Serve with a little Greek yogurt!

 

These turned out to be spicy and delicious, and can easily be frozen for a quick snack (just heat in the toaster oven)!


Food, Recipe

 
 

Coconut Curry Veggie Soup


Coconut Curry Veggie Soup
     video and recipe

2 tbsp olive oil
3 cloves sauteed garlic
1.5 tbps Veggie Curry Seasoning (http://shanfoodspk.com/consumer/category/products/recipe/shan-vegetables-pulses-range/)
4 cups White Sauce (Healthy White Sauce Alternative (White Beans and Cauliflower))
2 Cups Coconut Milk (I used Silk Vanilla in the video. The vanilla adds a hint of sweetness. Newer version have used the original flavor. I have    also used a can of cocounut milk. Don’t be afraid to experiment.)
2 cups stock (I would recommend chicken or vegetable stock) In the video, I use my homemade recipe!
1 cup each of assorted veggies.
Diced Mushroom
Chopped Kale
Spinach
Shredded carrot
Salt, pepper to taste

Here is a short video of the early preparation stages! Coconut Curry Veggie Soup

If I had to do it over, I would prepare it this way.

Heat olive oil in a medium sized soup pot. Add garlic and Shan seasonings. Add white sauce, coconut milk. You can play with different liquid ratios. Bring to a medium boil. Add all veggies but spinach. Some folks might want to saute their mushrooms. Simmer until kale begins to soften, approximately 7-10 minutes. Spinach only takes a minute or two to wilt and can be added at the end. Serve immediately. Enjoy!

I’ve considered doing different versions of the soup. I would add seafood, like Tilapia, Shrimp, mussels, or crab. I’ve also done a red version with a root vegetable puree. Gotta love the food processor. I’ll post that one soon 🙂

Dinner music? Wide Open Spaces – QueenEarth (Acoustic Cover)

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January 5, 2013
Food, Recipe