Baked Chicken Breast

Super simple but so delicious and healthy.

You Need:

  • Chicken Breasts with or without the bone behind them.
  • A tablespoon of garlic paste.
  • Salt and pepper as per your preference.
  • Extra virgin olive oil. Must be adequate for liberally coating the chicken.
  • Parchment paper.
  • Both the flat and the grill tray for baking.

Rub the olive oil, garlic paste, pepper and salt on the chicken. Let it marinate for about twenty minutes.

Wrap the chicken in parchment paper. Use two sheets if you need. Make a small hole on top. Place this on the flat tray.

Bake in a preheated oven at 220C for twenty minutes.

Remove. Carefully open the parchment paper. Leave the paper on the flat tray. Keep the chicken on the grill tray. Keep the inner side facing up. Put both trays in the oven and bake for another fifteen minutes. Keeping the flat tray below the grill tray will prevent the juices that drip from ruining your oven. Leaving parchment paper on top of the flat tray makes clean up easy.

After the fifteen minutes, turn the chicken so the smooth side faces up. Use only top heat and grill for five minutes. Check for internal temperature of 75C at the thickest part using a meat thermometer.

Let it rest for about five minutes before slicing.

Garnish with fresh herbs.

Tomato Canapes with Anchovies

Boost your heart health with super Omega from fresh Anchovies.

You need:

  • 500 grams of fresh anchovies.
  • 3 large tomatoes, cut into thick rings.
  • Chopped Coriander or Basil.
  • Chopped Garlic cloves.
  • One chopped green chilly.
  • Two tablespoons of Olive oil.

It’s best to remove the bones from the anchovies. After washing them, leave them in the freezer for about twenty minutes. Remove the bones by simply peeling them out. It’s very easy and you may only need to make a tiny snip at the tail end. Most fishes will simply part ways with the middle bone without much resistance.

Heat olive oil, lightly fry the garlic and green chilly. Spread out the tomatoes slices without stacking them on top of each other. Let them cook till they have softened. Do not add any salt. Flip the tomato slices. Spread out the fish on top of the tomatoes. Sprinkle chopped coriander leaves. Cook on low heat. The color of the fish will rapidly start changing into opaque white. It may take no more than 10 mins for the fish to be cooked. Carefully move the tomatoes to one side and the fish to the other. Use high heat to dry it up. This will take no more than 2-3 minutes.

Enjoy.

Stir Fried Mustard Leaves

You need:

  • Mustard Leaves.
  • Bathua Leaves. Approximately half the quantity of the Mustard leaves.
  • A whole radish with it’s leaves.
  • An onion, sliced.
  • Two green chillies.
  • A couple of cloves of garlic, chopped.
  • A heaped tablespoon of ghee.
  • Two tablespoons of mustard oil.

Fry the onion, garlic, green chillies and radish root in mustard oil. Chop all the greens and add to the pan. Make them into a doughnut shape. This will cause the moisture they release to pool in the middle. The leaves will not turn soggy and will also retain their color. When no more water is getting released add the ghee. Cook for another minute or two.

Season with salt and pepper.

Enjoy with a piece of jaggery.

Constructing a Quick and Simple Salad

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Bring together these elements and make it a part of your lunch.

You Need:

  • Base: Shredded cabbage. Cheap and easy to use.
  • Sweetness: Pomegranate seeds. Loaded with goodness.
  • Color and Crunch: Diced Carrots.
  • Spice: Diced red onion.
  • Glue: Any mayonnaise or spread. Used here is 2 tablespoons of Spicy Harissa.
  • Freshness: Basil leaves.
  • Omega 3: Add in some toasted seeds.

That is all we need. Add the ingredients in any quantity you want.

Chicken with Mustard Beets

Chicken with Mustard Beets

You need:

  • Boneless Chicken Breast cut into 1 inch pieces
  • Garlic paste a little more than a teaspoon.
  • Paprika powder about 2 teaspoons.
  • 5 medium beets thickly grated.
  • 2 medium carrots thickly grated.
  • 2 tablespoons of mustard sauce.

Use a spoon to evenly coat the chicken pieces with the garlic paste, paprika and salt. Grate the beets and carrots, while the chicken marinates.

Heat a pan. Lightly drizzle oil. When its hot, add the chicken and spread them around. Watch as the color changes from pink to white. When the pink is less than the white, flip them around and cook till done. Do NOT overcook. There will be a little burnt residue sticking to the pan. Do NOT disturb it. Remove the chicken pieces and keep aside.

Put in a quarter of the grated beets and use them to deglaze the pan. Add in the remaining beets and carrots. Cook on medium heat for about 6-7 mins. When they have sufficiently softened add the mustard sauce and mix well. The mustard not only adds in a lot of flavor but also makes the beets get a nice and glamorous sheen on them.