Archive | January, 2015

Curried Chicken Pot Pie with Filo Crust

100_3140

WATCH THE VIDEO ON KUTV2

Ingredients:
1 ½      boneless, skinless chicken breast poached and shredded into bite size pieces
3 T       olive oil, divided
1          white onion, minced
2 cloves garlic, minced
1 T        curry powder
2 T        flour
2 ¼ C    low-sodium chicken broth
1 ea      cauliflower, cut into small florets
1 ea      zucchini, diced
1 ea      red bell pepper, diced
1 ea      green bell pepper, diced
1 ea      sweet potato, peeled and diced
3 T        raisins
½ C      coconut milk
Salt and black pepper
8 sheets filo dough
3 T      cashews, chopped
1 T      cilantro, minced
black nigella seeds
olive oil pan spray
Directions:
1.) Prepare filling:  Heat a large oven proof skillet over medium high heat with 2 T olive oil.  Add onion and cook until softened but not browned.  Add garlic and curry powder and remaining oil to pan.  Sauté until fragrant.
2.) Add 2T flour, cook stirring constantly, until completely incorporated.  Slowly whisk in chicken broth and bring to a simmer.  Add diced sweet potatoes and cook until almost tender, 10-12 minutes.  Add cauliflower florets, peppers, zucchini and raisins.  Simmer until vegetables are tender and cooked through.  Stir in coconut milk and shredded chicken.  Simmer until heated through, about 3 minutes. Adjust salt and pepper to taste.  3.) Remove from heat and allow to cool while you prepare topping.
4.) Prepare filo topping:  Place filo sheets on a clean, dry surface.  Carefully cover with plastic film and a damp towel.  Remove 1 sheet from filo stack and spray lightly with olive oil spray.  Sprinkle with chopped cashews and cilantro.
5.)Top with second piece of filo and spray lightly with olive oil spray.  Carefully bunch up the filo and place it on top of the curried chicken mixture.  Repeat with remaining filo until top of skillet is covered.  6.) Sprinkle top of casserole with nigella seeds. Bake 8-10 minutes until filling is bubbly and filo is nicely browned.
7.) Take care to keep filo sheets that you are not working with covered to prevent them from drying out.

Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestEmail this to someone

Spicy Oven ‘Fried’ Fish Tacos

100_3088

WATCH THE VIDEO ON KUTV2

The New Year is here and eating right is on the top of everyone’s New Year’s resolution list.  This recipe for light and fresh oven-fried fish tacos provides all the big flavor you’d expect from tacos but still meets my mindful eating requirements.  Any extra tomatillo salsa can be used to brighten scrambled egg whites, top grilled chicken, or even stirred into soup for a spicy change of pace.

 SPICY TOMATILLO SALSA INGREDIENTS:

1#                                          Tomatillos, outer husk removed and halved

1large                                  White onion, cut into thick slices

1ea                                        Poblano pepper

1ea                                        Jalapeno pepper

3 ea                                      Garlic cloves

1C                                          Fresh cilantro leaves, packed

1t                                           Fresh lime juice

1t                                           Brown sugar

1t                                           Olive oil or pan spray

                                                Freshly ground black pepper and salt

FISH TACO INGREDIENTS:

½ C                                       whole wheat flour

½ C                                        Masa or Cornmeal

2 t                                         Coriander

2 t                                          Cumin

2 t                                          Cayenne

6                                             egg whites, whipped with a pinch of salt and 2 T water

1#                                          tilapia fillets

Shredded red and green cabbage, chopped tomato, queso fresco

Cilantro yogurt dressing (mix 1/4 C nonfat Greek yogurt with 2T chopped Cilantro, 2 t Siracha sauce  and juice of 1 lime)

Corn tortillas

 

METHOD:

Prepare Salsa: This salsa may be prepared indoors using a grill pan or outdoors on a charcoal or gas grill.  You may also roast the vegetables under a broiler on a rimmed baking sheet.

Place tomatillos, onion slices, garlic, poblano & jalapeno peppers in a bowl and toss lightly with olive oil or pan spray.

Turn burners to high and heat the grill pan until hot, about 10-12 minutes.  Turn burners to medium before placing vegetables on the grill pan.  Place tomatillos, onion slices, garlic and peppers on the grill and cook, turning as needed, until the vegetables are lightly charred on all sides.

Transfer vegetables to a bowl and cover with plastic film.

Transfer vegetables to the work bowl of a food processor.  Pulse the vegetables with the cilantro, sugar and lime juice until roughly chopped.  Season to taste with salt and pepper.  You may need to add a little water if sauce is too thick.  Set aside.

Prepare the Tacos:

Heat oven to 400 degrees.  Coat a rimmed baking sheet with non-stick spray. Set aside.

Whisk together whole wheat flour, masa, coriander, cumin and cayenne.  In a separate bowl combine egg whites, 2 T water and salt, whip until soft peaks form.

Cut tilapia fillets into ½” strips.  Dip fillet into flour mixture, egg white mixture, and then again into flour masa mixture.   Place fish on prepared baking sheet.   Lightly spray fillets with pan spray.  Bake for 4 minutes.  Remove baking sheet from oven.  Carefully flip fish strips over and lightly spray again.  Return to oven and bake an additional 3 minutes and bake until fish is cooked through and topping is crispy and golden.

Warm Tortillas:

Toast the tortillas over the open flame of a gas burner until lightly charred, about 30 seconds per side.  Immediately wrap in a kitchen towel or aluminum foil to keep tortillas from drying out.  Alternately, warm tortilla in an oven or microwave wrapped in a damp paper towels.

Serve tilapia wrapped in warmed tortillas with queso fresco, tomatoes, tomatillo salsa and cabbage mixed with yogurt sauce

Serves 6

 

 

Share on FacebookTweet about this on TwitterShare on Google+Pin on PinterestEmail this to someone