Chicken and Vegetable Pho

We hope you all had a wonderful holiday! We both took time off from work to spend time with family and friends, going to church, exchanging presents, eating too many Christmas cookies and then walking them off.  It was good to rest.

Today, we thought you might need a break from all the rich holiday food.  This chicken and vegetable pho is the perfect anecdote.  Bright, clean, fresh and as spicy as you like it, it’s a delicious contrast to what we’ve been eating the rest of this month.  If you haven’t had chicken pho, is basically a beautiful aromatic chicken broth that you fill with rice noodles (we like brown rice noodles), mung bean sprouts, fresh herbs, spicy peppers and other savory garnishes. We also add lots of vegetables to the broth, for obvious reasons.  It’s chicken soup with an attitude. 

And, if you still have house guests, this recipe is perfect. Make a big pot of the broth and then set out bowls of garnishes, so everyone can build their own version of the perfect pho.

We hope you enjoy this chicken and vegetable pho during these last few days of 2014, especially with those you love!

Chicken Pho

Adapted from this recipe from Smitten Kitchen

Serves 6

For the broth

2 unpeeled yellow onions, quartered
Three 1/2-inch-thick slices of unpeeled fresh ginger, smashed
4 quarts cold water
One 5-pound chicken
1 tablespoon sea salt
2 teaspoons coconut sugar
1 stalk lemongrass, smashed

Stems from one bunch of cilantro

3 star anise

1 tablespoon coriander seeds

8 cloves

½ teaspoon black peppercorns

2 small dried chile peppers
2 tablespoons Asian fish sauce
vegetables of your choice (eg, 1 red pepper, sliced & 1 bunch broccolini)
1 pound dried brown rice noodles

Garnishes

1 large scallion, thinly sliced
1 pound mung bean sprouts
1/2 cup torn basil leaves, Thai basil if you can find it
1/2 cup cilantro leaves
2 limes, cut into wedges
2 jalapeños, thinly sliced
Garlic hot sauce, like Sriracha

First, char the onions and the ginger.  Heat the oven to 400 degrees. Put the onions and ginger on a baking sheet and roast for 30 minutes, or until softened and lightly browned.

Next, make the broth.  Place the chicken in a large stockpot and cover it with the water.  Add the roasted onions and ginger, salt, sugar, lemongrass, cilantro stems, spices and chile peppers.  Bring the water to a boil and then reduce to a simmer and cook for about 1 hour, or until the chicken is cooked through. 

Transfer the chicken to a bowl and let it cool.  Remove the meat from the bones and refrigerate. Return the skin and bones to the stockpot and simmer for 2 hours longer. Strain the chicken broth into a large soup pot and stir in the fish sauce.  Bring the broth back to a low simmer and add the vegetables, letting them simmer in the broth until just done.  

When you’re ready to serve, prepare the noodles.  In a large bowl of warm water, soak the noodles until pliable, about 20 minutes. You can also prepare the noodles according to the package instructions, if they differ. Bring a large saucepan of salted water to a boil. Drain the noodles, then add them to the saucepan and boil over high heat until tender, about 3 minutes. Drain well. Divide the noodles between 6 large bowls and sprinkle with the scallion.

To serve the soup, add the reserved chicken to the broth and simmer until heated through. Ladle the broth and chicken over the noodles. Serve the soup with bowls of the garnishes, so everyone can make their own perfect version of the pho.

Note:  The broth can be made ahead and refrigerated for two days, a great way to divide up this recipe.

White Bean, Leafy Green & Chicken Soup

For many of the dinner meals I've made in my twenties, I’ve only really had to cook for one. While roommates, friends and family members have often shared a spot with me in the kitchen and at the dinner table, frequently preparing single-portioned dinners has just coincided with this phase of my life. 

There were times I would pull out all the stops for my meals by preparing elaborate casseroles, pasta dishes and vegetarian stews (which make for the best leftovers for myself and others) after watching an inspiring episode of Martha Stewart. But, admittedly that wasn’t a commonplace occurrence. Let’s just say I’ve really mastered egg scrambles, stuffed baked potatoes, and hearty bowls of oatmeal – all choices that have proven to be suitable when you’re looking for a single-portion meal.

Now, I’m most often preparing dinner for two. It’s amazing how adding one person to your dinner table really makes you step it up a notch. I’ve re-kindled my love of discovering new recipes, of trying out different preparation techniques, and experimenting with unusual fruits, veggies, herbs and spices in the kitchen.

But, every so often, I’ll have the night to myself. And rather than opting for a bowl of cereal, I now embrace these nights as a good excuse to make a home cooked, comforting meal. While cereal does kind of fit that bill, I now turn to good quality ingredients and my spice cabinet for single-serving recipes that makes me feel special (with minimal effort).

This soup recipe – like most of our recipes – is a simple one to make and is so good for you. So, next time you’re enjoying an evening alone, cozy up on your couch and enjoy this nourishing bowl of soup. It feels like a warm hug.

White Bean, Leafy Green & Chicken Soup

Pair this soup with a slice of hearty whole grain bread and you can stretch out this single-serving recipe to two servings! Yay to that!

Ingredients:

 1 tablespoon extra virgin olive oil

¼ cup onion, chopped
1 clove garlic, minced
½ teaspoon salt free seasoning
½ teaspoon dill
pinch of black pepper
1 ½ cup low sodium vegetable broth
1 cup cannellini beans, drained and rinsed
1 cup dark leafy greens, washed and cut (I used Cut ‘N Clean Greens’ Rainbow Chard)
3 ounces of organic chicken breast, cooked and shredded

Instructions: 

1.      Heat olive oil in medium-pot over medium-high heat. Add onion and sauté until golden brown. Add garlic, spices and herbs and stir 1 minute.

2.      Add the remaining ingredients and simmer on the stove for about 20 minutes.

Makes 1 to 2 servings.

Are you ever on the hunt for more single-serving recipes? If so, let us know! We’d love to share more of these with you.

Disclaimer: I was given some boxes of Cut 'N Clean Greens to experiment with in the kitchen. I've always loved dark leafies for their nutritional content, but having access to these nutrient-packed, pre-washed, and pre-cut greens has really inspired me to get a little more creative when it comes to cooking with them. Here are some of my latest kitchen concoctions: 

A (very) Green Smoothie: 

3/4 cups kale, 2 celery stalks, 1 very ripe Bartlett pear, juice of half a lemon, 1/2 teaspoon cinnamon, 1 1/2 cups chilled water, 1 tablespoon chia seeds & a drizzle of honey.

A frittata made with chopped bell pepper, onion, kale, and pasture-raised sausage.

Kale, cherry tomatoes & onions sauteed in a veggie broth with Italian seasoning & a pinch of cayenne pepper. Served with organic chicken and a sprinkling of feta cheese.

For more ideas like this, take a peek at our Instagram account here.

Cooking with Kids - Fast Food Makeovers

All kids love fast food.  Even kids who grow up with garden-loving parents who crafted homemade baby food and refused to feed their child sugar for the first years of his life succumb to the allure of the happy meal. 

There’s nothing wrong with having a hamburger or chicken fingers every now and then.  It’s part of growing up.  But, as a parent, you can arm yourself with tips and recipes for making your own fast food at home, so you can control the quality of the ingredients.  Make it fun, and your child will beg for the box with the prize inside just a little less.  Here are a few tips for making your own nourishing fast food experience at home.

      1. Invite your child into the kitchen to help make dinner.  Kids are more likely to eat what they cook.  Kids love projects, and cooking their own dinner gives them a sense of accomplishment and ownership.  Give them age-appropriate tasks like washing vegetables, measuring ingredients, dumping or stirring.   

   

        2. Cook with whole, real foods.  Studies have shown that food additives can affect a child’s behavior, and can aggravate attention deficit hyperactivity disorder (ADHD).  Start with whole, unprocessed foods that are free of artificial colors, preservatives and sweeteners, and you can rest assured your child is getting the nutrition she needs with the taste she wants.  For example, for a milk shake, blend milk with frozen bananas, peanut butter and some cocoa powder for a ‘Chunky Monkey’ shake.  And speaking of Chunky Monkey…   

      3. Give foods fun names.  A recent study shows kids eat twice as many vegetables when the veggies were labeled with cool, fun names, like ‘X-ray Vision Carrots’ and ‘Tiny Tasty Tree Tops.’  So, let your kids come up with fun names for foods and you’ll watch those veggies disappear!

      4. Give kids choices.  Like all of us, kids want to have control.  Let them choose between healthy options, and they’ll feel empowered.  For example, when you’re making pizza, set out bowls of different types of vegetable (and maybe even some fruit!) toppings, and let your child build his own pizza.  You may be surprised when he chooses spinach!    

      5.  Sneak in a little extra nutrition.  Studies suggest kids may have to taste a food 15 or 20 times before she starts to like it.  So, keep serving that side of broccoli and encouraging your child to at least taste it.  Eventually, her taste buds will start to accept it—and even like it!  In the meantime, there’s nothing wrong with sneaking a little more vegetables into her favorite foods, to make sure she’s getting all the nutrition she needs.  For example, shred carrots or zucchini and add it to hamburgers or meatballs, add shredded or puree veggies to the pasta sauce, or puree cauliflower and add it to mac n’ cheese.  You can even blend fresh spinach into a blueberry smoothie.  I promise, she’ll never know!  This works for picky husbands, too.  

      6. Don’t forget the fun drink.  Mostly, kids need water, water, water.  Sugar-filled sodas, sports drinks, and even juice provide extra calories with little nutritional value.  But, we all need a fun, flavorful drink every now and then.  Make your own ‘soda’ by adding a splash of 100% fruit juice to sparkling water, and even garnishing it with fresh fruit slices or berries.  

      7. Eat together as a family.  The research is clear—kids who eat dinner with their parents are healthier, happier and less likely to get into trouble as a teen.  The best conversations in our lives—and often our best memories—usually happen around the table.  There are 1,440 minutes in a day—make at least 30 of those minutes a dinner with your kids, and you’ll all be happier!

Here are a few online resources filled with articles and ideas for cooking with your kids.

Kids Eat Right (www.eatright.org/kids) is a site of the Academy of Nutrition and Dietetics, focused on kids nutrition. 

Spatulatta (http://www.spatulatta.com) teaches children to cook with free step-by-step videos and encourages children to eat more vegetables and fruits.

Super Kids Nutrition (www.superkidsnutrition.com) provides articles, tips and resources for raising healthy eaters. 

The Kids Cook Monday (www.thekidscookmonday.org) provides articles, tips and resources for cooking with your kids.

ZisBoomBah (blog.zisboombah.com) is an interactive website that helps families get excited about healthy meals.

This article appears in the Fall 2013 issue of Bellingham Alive.

Here are two recipes for making your own happy meal at home.  

Crispy Chicken Fingers

Serves 4

2 large boneless, skinless chicken breasts

Sea salt

Freshly cracked black pepper

1 cup whole wheat flour

2 eggs, lightly beaten with a splash of water

1 cup whole wheat panko bread crumbs

2 tablespoons extra virgin olive oil

Preheat the oven to 425 degrees F.

Cut the chicken breasts into strips the size of ‘chicken fingers’.

Pour the whole wheat flour, eggs, and whole wheat panko bread crumbs each into separate bowls.  Season each well with sea salt and black pepper.  Pour the olive oil into the panko bread crumbs and toss well to evenly distribute the oil.

Bread each chicken by dipping each in (1) whole wheat flour, (2) egg, and (3) panko bread crumbs, patting on the panko bread crumbs to make sure they adhere well. 

Lay the prepared chicken tenders onto a rack set on a baking sheet.  Bake the chicken in the preheated oven until the chicken is cooked through and browned and crispy, about 12 to 15 minutes.

‘French Fries’

Serves 4

2 russet potatoes or sweet potatoes

Extra virgin olive oil

Sea salt

Freshly cracked black pepper

Preheat oven to 425 degrees F.  Place a sheet pan in the oven to preheat.

Cut each potato into wedges of desired size, smaller for crispier potatoes and larger for steak fries.  Place potato wedges into a large bowl and toss with olive oil, sea salt and black pepper.

Remove sheet pan from preheated oven.  Pour potatoes onto pan and arrange in a single layer.  Return pan to oven and bake for about 25 - 30 minutes, or until the potatoes are deep golden brown. 

Jambalaya

I love the food of New Orleans, with all its porky, deep-fried goodness. If you doubt that, read this.

But, there are ways to lighten up the traditional New Orleans dishes, while keeping them deeply savory and swoon-worthy. If you're getting ready for your Mardi Gras party next week, here's your recipe: Spicy Andouille, Chicken and Shrimp Jambalaya. Yes, it's healthy. But, very good. Even better, you can make it ahead (it's better that way!) so you can throw masks and beads to your guests instead of slaving over the stove.

It's a pretty simple recipe, not much different than making a soup or a stew.  But, there are a few tricks.

First, be sure and brown your chicken and sausages first, before you add the onions, celery and carrots.  Get them even more brown than this.

Add all of the aromatics to the pot, scraping up those brown bits stuck to the bottom of the pan, to release the flavor.

Add the spices to the vegetables, allowing them to 'fry' in the olive oil. The air should smell toasty and spicy.

Once you add the rice, you need to let it cook for about one-and-a-half hours. The brown rice just takes that long to absorb enough liquid and get tender. Don't skimp on time.

Finally, don't add the shrimp until the very last minute. If you make this the day before, don't add the shrimp until you serve it. Just reheat (adding water if necessary) and then add the shrimp and cook until just done. Otherwise, the shrimp will be rubbery and overcooked.

Finally, enjoy, preferably with the people who bring joy to your life. Laissez les bon temps roulez!

Spicy Andouille, Chicken and Shrimp Jambalaya

Serves 6

1 tablespoon extra virgin olive oil

2 links of andouille sausage

3 boneless, skinless chicken thighs

1 onion, diced

3 stalks celery, diced

1 large red bell pepper, diced

2 garlic cloves, minced

1 teaspoons smoked paprika

1/8 - ¼ teaspoon cayenne pepper, depending upon how spicy you want it

1 teaspoon dried oregano

½ teaspoon dried thyme

¼ teaspoon freshly ground black pepper

2 bay leaves

1 ½ cups medium grain brown rice, rinsed well

1 cup beer (like a lager or ale)

2 cups homemade chicken stock or water

1, 14.5 ounce can of whole fire-roasted tomatoes with juice, tomatoes torn in pieces

3 - 4 scallions, sliced

Sea salt, to taste

½ pound fresh shrimp, peeled and deveined

Heat a large Dutch oven or stock pot over medium-high heat.  Add one tablespoon of olive oil and sausage slices.  Cook the sausage until well-browned. Remove sausage from pan and reserve.  Add chicken thighs, in one layer, being sure not to crowd the pan.  Cook until deeply browned on each side.  Remove and add to sausage.  Set aside.

Reduce the heat to medium.  To the pot, add the onion, celery, bell pepper and a little sea salt (about ½ teaspoon), cooking until the onions are translucent, and scraping the bottom of the pan to remove any browned bits from the sausage and chicken.  Add the garlic and cook for another minute or so.  Add the spices (paprika through black pepper).  Cook for several minutes, until the vegetables are completely coated with the spices and it begins to smell toasty.  Add the rice and cook for a few minutes, until rice is also coated with spices.

Add the bay leaf, chicken stock or water and tomatoes. Bring to a boil and then lower to a simmer.  Taste for seasoning, and add more salt if necessary.  Stir in the sausage and chicken.  Cover pot and simmer for about 1 ½ hours, or until the rice is completely cooked through and tender.  Check the liquid after about 40 minutes to make sure it hasn't cooked down too much. If it seems dry, add another half cup to a cup of stock or water.  When rice is fully cooked, add the shrimp and simmer, uncovered, a few minutes or until shrimp are just cooked through.  Remove the sausages and slice into 1 inch pieces, on the diagonal.  Garnish with sliced green onions.