Spinach Chicken Bake

My husband and I are currently on the Wild Rose Cleanse after much vacationing and summer-weather indulgences.

We love how they Wild Rose Cleanse is making us feel so far - not bloated, full of energy and without our usual sugar cravings! It's easy to follow and you can eat pretty much everything you should be eating anyway.

This spinach chicken bake recipe is super tasty, fast and can go on top of brown rice or quinoa.

The Wild Rose Cleanse calls to use organic products where available.

What You'll Need: Serves 2

• Tinfoil-lined baking tray, lightly oiled with vegetable oil
• 2 chicken breasts
• 250 grams of fresh, washed spinach
• 1 large, firm tomato
• 1 cup brown rice (or quinoa)
• 4 stalks of spring onion
• 1/4 cup chicken broth
• 1 Tbsp of your favourite poultry rub - I wanted some kick, so I used The Silk Road Spice Merchant's 'Saltwater chili-lime seasoning' and a couple twists of chili flakes
• Twist of salt and pepper
• Tinfoil to cover the baking tray

What You'll Do:

• Line and grease your baking tray
• Turn your oven on to 350
• Start cooking your brown rice (or quinoa). I use 2 cups of water to one cup of rice, but this varies according to how firm you like it. I find cooking it this way provides a non-mushy texture and takes about 25-30 minutes to cook
• Place your spinach leaves evenly on the baking tray
• Twist on your salt and pepper
• Pour your chicken broth over top of the spinach
• Place your washed and dried chicken breasts on top of the spinach
• Rub your chicken breasts with your selected spices 
• Dice your tomatoes and onion and spread over top of your chicken

• Cover the baking tray with tinfoil and bake for 25 minutes
• Uncover the baking tray after 25 minutes and bake for another 10 minutes (or until cooked through)

By the time your chicken is cooked, your rice or quinoa should also be done and there you have a deliciously healthy, fast and Wild Rose Cleanse friendly dinner that even Martha would be proud of!

The STEWART SCORE
Appearance: 2
Taste: 2 (you can make this dish as spicy as you want, or substitute the spiced rub with something like lemon pepper!) 
Ease: 2

Dukan Curried Chicken, Eggplant and Squash Stew

It has been cold in Amsterdam and I was wanting to make a nice, warm, filling winter dish - a stew!
This recipe has pulled chicken, eggplant, tomatoes, and butternut squash with a curried kick.

It was a hit!

What You'll Need:

• Large, heavy-bottomed pot with lid 
• 2 Medium-sized pots
• 2 chicken breasts
• 3 plum tomatoes
• 1 peeled butternut squash, cut into bite-size pieces
• 1 large red pepper, seeded and thinly sliced
• 1 large white onion
• 2 cloves fresh garlic
• 1 small firm eggplant, diced into bite-size pieces
• 2 tablespoons of your favourite curry powder - I love The Silk Road Spice Merchant's Madras Curry Powder. It has such a lovely and non-overpowering taste.
• 1 tablespoon chile powder 
• 1 cup chicken stock

What You'll Do: Pulled Chicken

• Fill one of your medium-sized pots half-way up with water to boil
• When the water is boiling add in your two chicken breasts
• Boil for 30 minutes
• Drain the water and let cool
• Shred the chicken and place in a bowl until you are ready to combine into your stew

What You'll Do: Stewed Tomatoes

• Cut an 'X' into the end of your tomato, so when the tomatoes are soft, you can easily peel the skin off
• Fill one of your medium-sized pots half-way with water to boil
• Add in your tomatoes and let boil gently for twenty minutes
• Immediately remove the boiled tomatoes and place into a bowl of ice water
• Let cool. Once cooled, the skins will easily peel away
• Peel the skins and dice

What You'll Do: Butternut Squash

• Pre-heat your oven to 200F (375C)
• Line a baking tray with tinfoil
• Peel, remove seeds and chop your squash into bite-sized pieces
• Bake for 15 minutes, you want the squash soft, but not mushy or it will fall apart in the stew

What You'll Do: Stew Assembly!

• Ideally as your chicken and tomatoes are boiling and your squash is in the oven, you will want to chop your onion and red peppers
• In your heavy-bottomed pot, add in your onions and peppers
• Crush your garlic and add into the pot
• Add in enough water to just cover
• Gently boil until soft

• When soft, dice your eggplant and add into the pan
• Pour in your chicken stock
• By now, your chicken and tomatoes should be ready to add into the pot
• Cover in your curry powder and shake in your chile pepper
• When the mix looks nice and thick and the stock has boiled down into the mix, add in your squash
• Gently stir until everything looks soft 
• That's it! Enjoy!

The STEWART SCORE:
Appearance: 2
Taste: 2
Ease: 1 (it is not a quick recipe - you will need a good couple of hours to make)

Winter Root Vegetable Chicken Stew with Dumplings

For Amsterdam it is cold. There was actual snow that actually stayed on the ground this week.
When it gets cold, I want to eat nothing but carbs and snuggle on the couch so tonight I used some of the beautiful, fresh winter root vegetables I picked up at the market yesterday and make something warm and carb-crave-fulfilling.

This winter root vegetable chicken stew with dumplings is something I have never tried before. The gods of Martha must have been watching over me, because I must say this dish was heaven and relatively easy. You can use whatever winter root vegetables you have available. I used a parsnip and tried a Dragon Carrot as it looked fun. Long, purple with a white centre which gave this stew a lovely purple hue.

What You'll Need
For the stew:

• 1 large, covered pot
• 1 medium-sized onion
• 2 Tbps butter
• 2 Tbps vegetable oil
• Freshly ground pepper to taste
• 1 clove of fresh garlic
• 2 cups boiling water
• 1 Tbps Herbs de Provence
• 1 tsp Asian 5 Spice
• 2 Tbps fresh or dried dill
• 1 Tbps your favourite curry powder
• 1 tsp cinnamon (weird right? Well, trust me!)
• 1 large parsnip, 1 large dragon carrot, 8 medium sized carrots. As long as you have about 4-5 cups of chopped root vegetables, you can use any kind available to you. Turnips, beets, rutabaga, etc. All would work well. Just make sure you are using more than one kind
• 1.5 cups of diced tomato
• 1 whole, roasted chicken
• 2 Tbps flour or cornstarch (if you are looking for gluten-free)

For the Dumplings:

• 1 cup all-purpose flour
• 1 Tbps baking powder
• 1 tsp salt
• 2 Tbps butter
• 1/2 cup milk

What You'll Do:

• Dice your onion
• Chop your root vegetables and carrots into bite sized pieces, not too small or they will turn mushy
• Chop your dill
• Add in the butter and oil into your pan to melt
• Add in your onion and twists of fresh back pepper

• Squeeze in your freshly pressed garlic
• Let cook down until nice and soft
• Toss in the chopped vegetables

• Boil 2 cups of water, add in your Asian 5 Spice and Herbs de Provence, stir
• Pour the water and spice mixture over top of the chopped root veggies
• Add your curry powder, dill and cinnamon

• Stir thoroughly
• Cover and let simmer for 10 minutes
• While simmering, start to pull the chicken off your pre-roasted chicken. I bought a pre-cooked one today as I didn't want to spend all day in the kitchen :)

 

• Add in the diced tomatoes, stir
• Cover and let simmer for 10 minutes
• Add in your pre-cooked, roast chicken pieces, stir
• Cover and let simmer
• While simmering, make your dumpling mixture
• In a separate bowl, add in your flour, salt and baking powder

• Using two butter knives, cut in your butter until the flour mixture is crumbly
• Add in your milk and stir until combined
• Lift the lid of the pot and drop your dumpling mix, in equal-sized portions onto the top, leaving space in-between each dumpling

• Cover and let steam away for ten minutes
• Lift the lid and see your cute little dumplings, all plump and tasty looking
• By this point, your stew is nearly done, if it is too watery, what I did was, using a slotted spoon remove the dumplings gently and rest them on a plate. Then remove the veggies and chicken into a bowl
• Now you are left with the juices to thicken up. Using flour (or cornstarch), sprinkle onto the juice and stir rapidly until desired thickness is reached
• Then add back in your veggie mixture, stir and gently place the dumplings on top
• Serve and enjoy...maybe with a nice glass of red.

The STEWART SCORE:
Appearance: 2
Taste: 2
Ease: 1 (it is a little time consuming, but using a pre-cooked chicken saves you some time!)

Dukan Polenta Oatbran Chicken Nuggets

The Dukan diet friendly polenta, oatbran chicken nugget is one of my favourite recipes. Its easy, healthy and for a nugget, pretty darn handsome.

Even Martha loves a handsome nugget.

                     I placed the sliced lemons on the plate to make them look real fancy.

What You'll Need (serves 2):

• 2 chicken breasts
• 1/2 cup cornmeal, or 'polenta' as it is called in the Netherlands
• 1/2 cup of oatbran
• 1 Tbps Herbs de Provence (if you can find them in your neck of the woods. If you can't, dried rosemary and pepper is darn tasty, too). I like using Herbs de Provence, as it makes me sound so continental
• 1 medium-sized egg
• George Foreman lean, mean, fat-busting grill...or suitable alternative. You can also use a non-stick frying pan to cook these little buddies.

Unfortunately (for me), no-one knows who the heck George Foreman is in The Netherlands, so I had to buy a sorry excuse for the lean, mean grilling machine...but, as long as it grills and is none stick - it'll do me.

What You'll Do:

• dice your chicken into slightly-larger-than-bite-sized pieces, ensuring you remove all the skin and weird bits you want to forget about
• crack your egg into a small bowl
• mix your cornmeal, oatbran and spices into another, separate small bowl

• plug in George to get him nice and toasty...or heat up your pan
• dip each piece of chicken into the egg (this is called 'dredging', which I think sounds morbid and eery, so I shall day 'dip')
• make sure each chicken piece is not too drippy before you place it into the dry mixture

• fully cover the chicken piece with the dry mixture
• place into George or onto your pan

• cook until done (Martha likes chicken cooked, and so should you)
• that's it!

Crispy, tasty and a nice accompaniment to a Dukan-friendly side dish, like these easy, healthy, roast Dukan veggies.

The STEWART SCORE:
Appearance: 1.5
Taste: 2
Ease: 2

Dukan Spicy Chicken Stir 'Fry' Recipe

On the Stabilization phase of the Dukan diet, you can eat the approved meats and vegetables everyday. After the alternating Cruise phase, it is the good life!

One of my most favourite dishes is a spicy stir fry. The best part is you can make something this tasty and it still be healthy, sugar-free, gluten-free and Dukan friendly!

What You'll Need (for two people):

• Two chicken breasts
• One sweet red pepper (or, zoete rood paprika...I am learning Dutch!)
• Whatever Dukan vegetables you think are delicious when spiced-up and hot (I like anything like leeks, bean sprouts, carrots, broccoli, eggplant, zucchini, cabbage, onion...anything I have in the fridge that doesn't go soggy when cooked)
• For this recipe I usually super cheat and get a bag of pre-cut veggies (Martha would not approve but it saves me loads of time chopping when I have had a busy day and don't have much time to cook)
• Ingredients for my Dukan spicy marinade
• 1/4 cup water
• 1/2 cucumber (or komkommer;) to use as a garnish

What You'll Do:
Its all about timing with a stir fry, you don't want your veggies overcooked as you are still waiting for your chicken to cook. This is how I do it:

• Make your Dukan spicy marinade
• Prep your veggies, cut them all to a nice, chewable sizes
• Dice your onion. I was taught a trick from my friend Keith years ago on how to dice an onion easily. I have tried to show you in this picture, but, basically cut the onion in strips in one direction, then rotate around and slice in strips, so you have a hatched pattern. Then, when you slice your onion, all of your pieces will be perfect little squares. I love this trick!

• Get your wok (or large, non-stick frying pan) out and sprinkle your diced onions into it
• Cover your onions in water, not all the way, but just enough so they have enough to gently boil in. This is called water sauteing.  This technique is a very helpful trick on the Dukan diet. We are used to sauteing onions in butter or oils, but with water you get none of the fat and all of the taste! To be honest, heck yeah I miss the taste of butter sauteed onions...but my butt doesn't!

• Now, prep your chicken
• Wash the breasts (that made me feel dirty typing that) in cool water
• Pat dry with paper towel. I have zero idea why you do this but it was something my Mom told me to do and I have done it ever since. So, you have now been told. Choose your choice
• Cut off any remaining skin or weird, wiggly bits
• Chop into similar-sized pieces
• Heat up your non-stick medium sized frying pan
• Once hot, toss in your chicken pieces
• I like to season them with a little freshly ground pepper (so Martha of me)
• Brown them on each side
• Pour the Dukan spicy marinade over top 
• Toss the chicken to ensure each piece is covered in sauce
• In your wok, put in any vegetable that takes longer to cook - for example, this is a great time to put in your broccoli or cauliflower
• Keep stirring your saucy chicken for another few minutes
• Add in the rest of the vegetables into your wok
• Pour in 1/4 (or less) water into the wok and stir
• Once your chicken is done (you can tell as the sauce will be nice and sticky like shown below), pour it over top of your vegetables

• Stir
• I find you don't need any extra sauce for your vegetables if you stir in your chicken - it is the perfect sauce, veggie, meat ratio

• To serve, I use a slotted spoon to drain off any excess liquid, then once in the serving bowl, I sprinkle my chopped cucumber on top. You don't want to cook these as hot cucumbers are super gross. Trust me.

That's it. A stir-without-the-fry.
No oil, gluten-free, sugar-free, and Dukan friendly.
Plus it's easy, tasty, healthy and filling. You don't need rice or anything.


The STEWART SCORE:
Appearance: 2
Taste: 2
Ease: 2 (maybe a little less easy if you choose to chop all your veggies...you keener;)