Monday, March 26, 2012

2 Basic Chicken Recipes

When I talk about basic recipes, I mean recipes that easily lend themselves to many variations, and both of these below do that. Just by varying the toppings and the vegetables you could easily eat these every week and not get bored.

Chicken Tenders

This is a crowd favourite. Children especially love them and so do most other people. Serve them as a finger-food dinner with celery and carrot sticks and a Aioli Mayonnaise or barbecue sauce for the adults.

This recipe is my version of the one from Esther at

She uses almond flour, but you could also use coconut flour as they do at in the second photo.

Ingredients :

 - 2 large chicken breasts cut into strips (or tenders)
 - 2 eggs
- 1 cup almond Flour
- 1/4 cup arrowroot Powder
- 1 tablespoon onion powder
- 1 tablespoon Italian seasoning
- salt and pepper to taste
- olive oil or coconut oil

Directions :

- Prepare an assembly line of 1) Eggs- beaten, 2) flours and seasonings- mixed well, 3) an empty plate to put breaded tenders.
- Place tenders in egg wash, then dredge in flour mixture, then place on the plate.
- Once all tenders are ready, heat the oil in a pan on the stove. (You will need a pan large enough for shallow frying.)
- Once the oil is heated, place a few tenders into pan. (Be sure not to overcrowd pan as this will cool the oil rapidly and you will end up with soggy chicken.)
- Cook chicken 4-6 minutes (depending on size and thickness),flip, and do the same for the other side. Repeat until all the chicken tenders have been cooked.

(will freeze ) : If you are making extra to freeze, cook the chicken for less time because you will be finishing it later.(Alternatively you could just prepare them with the egg and flour mixture and freeze uncooked.

If you want to do this, only use fresh chicken. Chicken that has been thawed cannot be safely refrozen before cooking.) Flash freeze on a plate until frozen, then place individual pieces in a ziplock bag and store in the freezer.

To heat : Thaw first, then quickly heat in a frying plan with a little oil until brown and cook through. If you want to heat cooked chicken tenders from frozen you can microwave them for a couple of minutes until just thawed, then finish heating in a hot 425'F oven for 10 or 15 minutes. This half microwave-half oven method works very well for many dishes when you're in a hurry or have forgotten to thaw dinner, but you need the food to still be crispy.

Chicken Stuffed Peppers

This recipe is really just stuffing whatever vegetables you happen to have on hand with whatever protein is available. I've made it with peppers and cooked chicken here, but you can also use raw ground chicken or turkey, ground beef, ground pork or a mixture of various meats.

All you need to do is brown the raw meat before you mix it with everything else. This is my variation of the recipe found at

You can also use different seasonings and different vegetables. Various coloured peppers (green, red, yellow) or even tomatoes, onions, zucchini or squash - all would work. Each variation will have it's own unique taste. Try a couple and decide which is YOUR favorite.

At they top their beef stuffed peppers with a tomato sauce mixture. Onions are stuffed with a meat mixture at And at they stuff their tomatoes with a vegetarian mixture of cheese and breadcrumbs. You could substitute a mixture of cauliflower and chopped nuts for a really tasty dish.

Ingredients :

 - olive oil for frying and greasing baking dish
- 4 medium-sized red bell peppers (slice a bit of the bottom so they stand upright without tipping)
- 1 medium onion, peeled and diced
- 2 teaspoons minced garlic
- 1 1/2 cups diced cooked chicken
- 1 cup cauliflower, steamed until still firm, then finely chopped
- 3/4 cup Italian tomato meat sauce (or other favourite tomato sauce)
- 1 teaspoon Italian spice mix
- 1 cup shredded Cheddar cheese
- salt and pepper to taste

Directions :

 - Pre-heat oven to 375'F. 
- Lightly coat a 13 x 9 x 2-inch baking pan with no-stick cooking spray. Cut tops off peppers. Remove and discard seeds and ribs. Place peppers in prepared pan.
- Heat a little oil in a medium skillet over medium-high heat. Add onion and garlic, sautéing 3 minutes or until onions are translucent. Place mixture into a medium bowl.
 - Combine onion mixture with chicken, chopped cauliflower, spaghetti sauce, 1/2 cup cheese, salt and pepper.
 - Stuff the peppers with the mixture, dividing it evenly amongst the prepared peppers. Cover with aluminum foil.
- Bake 40 to 50 minutes or until peppers are tender when pierced with tip of paring knife, and the filling is heated through.
 - Remove from oven (do not discard foil). Top each pepper with 2 tablespoons of remaining cheese; replace foil and let stand just until cheese is melted. Alternatively you can put the baking dish back under the broiler and cook until the cheese is browned and bubbly.

(will freeze) : Wrap each cooked pepper individually (when cold) with plastic wrap, then put into a freezer bag or container and freeze.

To serve : Thaw and re-heat in a 350'F oven until peppers and filling are warm (approx. 15 mins.) or heat from frozen in the microwave. (approx. 5 mins. on high) then add a little more cheese to the top if you have it and broil until bubbly.

 “Life isn't about finding yourself.  Life is about creating yourself.”   - George Bernard Shaw

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