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Simple and Healthy

Simple and Healthy

Easy recipes for getting back to a healthy routine.

by

I don’t know about you but I am still full from Yom Tov, not to mention a little tired of being in the kitchen. This week I am keeping it light and simple and hoping to get a little caught up. I’m excited to get my family back on a healthy routine. I’m committed to healthy but homemade cooking and these recipes will hit the spot!

Start the week with easy to make and super flavorful Roasted Lemon chicken. I serve it with some baked sweet potatoes and green beans. Next is Chicken Lo Mein which is always a favorite in my house. Serve it with the Krispy Kale Chips and get excited that your family will eat a new veggie this year. Lastly, I’m sending some healthy apple muffins to school as a snack. I may even add some bran or flax seed to the recipe as long as no one is looking!

Roasted Lemon Chicken

Roasted Lemon ChickenServes 6

  • 2 chickens, cut into 1/8’s
  • 1/4 cup chopped Italian parsley
  • Lemon Sauce
  • 2 cups fresh lemon juice
  • 1 cup olive oil
  • 1 tablespoon red wine vinegar
  • 1 1/2 teaspoons minced garlic
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste

Preheat broiler for at least 15 minutes before using.

Broil chicken pieces, turning once, for about 30 minutes or until skin is golden-brown and juices run clear when bird is pierced with a fork.

Remove chicken from broiler, leaving broiler on.

Make the sauce. Make the sauce. Whisk together juice, oil, vinegar, garlic, oregano, and salt and pepper Pour Lemon Sauce over the chicken and toss to coat well. If necessary, divide sauce in half and do this in two batches.

Return to broiler and broil for 3 minutes. Turn each piece and broil for an additional minute.

Place chicken on serving platter. Pour sauce into a heavy saucepan. Stir in parsley and place over high heat for 1 minute. Pour an equal amount of sauce over each chicken and serve with lots of crusty bread to absorb the sauce.

Krispy Kale Chips

Krispy Kale ChipsServes 4 – 6

  • 1 head kale, washed, checked and thoroughly dried
  • 2 tablespoons olive oil
  • Sea salt, for sprinkling

Preheat the oven to 275 degrees F.

Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.

Note: Get creative here; add seasoned salt, parmesan cheese, lemon salt, or any other flavoring you like to make it even more delicious.

Chicken Lo Mein

Chicken Lo MeinServes 4

  • 1 package udon, soba, or spaghetti noodles
  • 2 teaspoons sesame oil, plus more as needed
  • 12 ounces skinless chicken breasts, sliced into strips
  • Dash dark soy sauce
  • 1 teaspoon five-spice powder
  • 1 teaspoon chile sauce, like S’riachi, optional
  • 1 tablespoon cornstarch
  • 2 tablespoons peanut oil
  • 1 red bell pepper, seeded and finely sliced
  • 5 ounces snow peas
  • 1 scallion, sliced lengthwise
  • 2 tablespoons soy sauce
  • Freshly ground black pepper, finely ground

Cook the noodles for 7 minutes in a pan of boiling water until al dente, or as per the package instructions. Drain, then run them under cold running water, and drain again. Drizzle with a few splashes of sesame oil, and toss through to prevent them from sticking.

Season the chicken with a splash of dark soy sauce, the five-spice powder, and chili sauce, if using. Mix well. Coat the chicken breasts lightly with the cornstarch. Heat a wok or sauté pan over a high heat, add the peanut oil, and heat until smoking. Then, add the chicken, and stir-fry for 2 to 3 minutes, or until cooked through. Add the red bell pepper, and stir-fry for 1 minute, then the snow peas and green onion and cook for less than 1 minute. Add the cooked noodles, and season with the light soy sauce, 1 teaspoon toasted sesame oil, and black pepper, to taste. Stir well and serve immediately.

Healthy Apple Muffins

Healthy Apple MuffinsMakes 12

  • 1/4 cup chopped pecans
  • 3/4 cup plus 2 tablespoons packed brown sugar
  • 1/2 teaspoon ground cinnamon
  • 1 cup all-purpose flour
  • 1 cup whole wheat pastry flour (You can use regular white flour here or I use WHITE whole wheat flour)
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine salt
  • 1/4 cup canola oil
  • 2 large eggs
  • 1 cup natural applesauce
  • 1 teaspoon vanilla extract
  • 3/4 cup low fat buttermilk (to make these pareve, substitute with 3/4 cup soymilk or non-dairy milk PLUS 1 ½ tablespoons white vinegar)
  • 1 Golden Delicious apple, peeled, cored and cut into 1/4-inch pieces (or use any apples from a local apple picking outing)

Preheat the oven to 400 degrees F. Coat a 12-capacity standard muffin pan with cooking spray.

In a small bowl, mix together the pecans, 2 tablespoons of the brown sugar and the cinnamon. In a medium bowl, whisk together the all-purpose and whole wheat flour, baking soda and salt. 
In a large bowl, whisk the remaining 3/4 cup sugar and the oil until combined. Add the eggs, one at a time, whisking well after each addition. Whisk in the applesauce and vanilla. Whisk in the flour mixture in two batches, alternating with the buttermilk. Whisk just until combined. Gently stir in the apple chunks.

Pour the batter into the prepared muffin pan and sprinkle with the pecan mixture. Tap the pan on the counter a few times to remove any air bubbles. Bake until a wooden pick inserted in center of one of the muffins comes out clean, 20 to 25 minutes. Let cool on a wire rack for 15 minutes. Run a knife around the muffins to loosen them and unmold. Cool completely on the rack.

Published: October 6, 2013


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Visitor Comments: 8

(5) M J Spaulding, October 9, 2013 12:38 AM

Milk substitutes

I noticed that you suggested using soy milk instead of milk for the apple muffins. People with chronic kidney disease (me) sometimes use non-dairy creamer for this type of thing. I'm not sure it would do for your situation but it is a suggestion for those who have to avoid soy products (me) because of a hypothyroid condition. I am a Christian who enjoys this Jewish site very much.

(4) liz, October 8, 2013 7:02 PM

Thank you for very nice recipes.

(3) Anonymous, October 8, 2013 6:25 PM

Recipes look good, especially both chicken recipes

(2) yum, October 8, 2013 5:44 PM

Crispy kale chips

Great recipes, thanks! I was wondering though, what would be a good substitute for kale?? They don't sell kale in Israel...

Reuven, October 8, 2013 7:42 PM

#2 - Yes, they do!

Kale is available through Bodek (in Jerusalem).

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