Monthly Archives: August 2019

Chicken Chilli Stuffed Banana Peppers

Chicken Chilli Stuffed Banana Peppers

 

Banana peppers are roasted, filled with a sweet and spicy pulled chicken chilli mixture and served with seasoned rice.

 

Chicken Chilli Stuffed Banana Peppers

Ingredients                  Makes: 4 servings               Time: 2 hours
8 banana peppers, sliced lengthwise just above stems to form boats
~Rice~ 
1 cup uncooked long-grain white rice
2 cups of chicken broth    –see recipe below
1 Tbsp extra-virgin olive oil
1/4 cup onion, diced
1 garlic, minced
1/4 cup stewed tomatoes    –see recipe below
~Chicken Chilli Mixture~
1 cup stewed tomatoes
2 Tbsp extra-virgin olive oil
1/4 cup sweet onion, diced
2 garlic cloves, minced
1/2 bell pepper, diced
2 boneless, skinless chicken breasts, each cut in half crosswise
1/8 tsp cumin
1/4 tsp chilli powder
1/4 tsp sea salt
pinch of black pepper
1 tsp maple syrup ~or~ honey

Instructions
Prepare rice. Rinse the uncooked white rice a couple of times or until the water runs clear; then set aside. In a large saucepan, bring the broth to a boil. Stir in the rinsed rice and then reduce the heat, cover with a lid slightly cracked and simmer for 10 minutes without further stirring.

Check the rice after 10 minutes to see if the water has largely reduced and steam holes can be seen through the rice. When the steam holes can be seen, turn off the heat and cover the rice completely with a fitting lid and leave for another 10 minutes. After this time the rice should have absorbed all the water moisture. Fluff the rice with a fork and set aside covered.

Dice one-quarter cup of onion and mince a garlic clove. In a skillet or non-stick pan over medium-low heat add a tablespoon of olive oil. Add the diced onion to the pan and cook for about five minutes stirring constantly to prevent burning. Then add the minced garlic and cook for about 1 minute longer or until fragrant, then add the quarter cup of stewed tomatoes.

Increase the heat on the element to medium heat and cook mixture for about 5 minutes, cooking down any access liquid from the tomatoes to prevent adding any more moisture to the rice. Stir constantly to avoid burning the onions and garlic. Turn off the heat and then add the rice. Stir the tomato-onion mixture into the rice until evenly mixed. Season rice with salt if desired and then set aside, covered to keep warm until ready to use.

Prepare vegetables for stuffing mixture. Slice the banana peppers lengthwise just above the stems to form boats that can later be filled with the chicken chilli mixture; and set aside. Finely dice the sliced off tops of the banana peppers and then set aside in a bowl with diced bell pepper and minced garlic. Dice the onion and set aside in its own bowl.

Prepare chicken chilli mixture. Slice two chicken breasts in half crosswise and then set aside in a bowl. In a large skillet over medium-low heat add the olive oil and then the diced onion. Cook onion stirring occasionally to prevent burning for about 5 minutes or until onion becomes translucent. Then add the bowl of diced peppers and minced garlic. Cook for one more minute or until garlic becomes fragrant, then add the tomato sauce and the seasonings which include the cumin, chilli powder, sea salt, black pepper and maple syrup. Stir to combine ingredients then add the halved chicken breasts.

Simmer this mixture on low heat for 15 to 20 minutes; stirring occasionally, or until the sauce is slightly thickened and the chicken is cooked through and no longer pink inside. Using two forks gently shred the chicken, pulling it apart into long pieces. Simmer the chicken chilli mixture for another 2 to 3 minutes so the chicken can absorb some of the sauce.

Prepare banana pepper boats. Preheat the oven to 400 degrees F (200 degrees C). Spoon the chicken chilli mixture into the banana pepper boats and bake for about 15 minutes or until the peppers have softened. Serve the roasted banana pepper boats atop the seasoned rice for an attractive presentation.

Recipe shared by: J. Marshall

*Try our Chicken Bone Broth recipe here.
*Try our Stewed Tomatoes recipe here.

Nutritional Information
This recipe is an excellent source for the essential nutrients: Vitamin B6, Vitamin C and Protein.

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Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

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~Eat Well, Live Well, Be Well~

Broccoli and Feta Soufflé

Broccoli and Feta Soufflé

 

A light and fluffy egg dish made by adding stiffly beaten egg whites to a savoury yolk mixture. This flavourful soufflé dish is especially attractive with the added colour provided by the broccoli florets and the diced red pepper.

Broccoli and Feta Soufflé

Ingredients                Makes: 4 servings                Time: 1hr 15min
1 tsp coconut oil ~or~ butter (for greasing)
2 cups broccoli, cut into small florets
1/3 cup feta, grated or crumbled
1 sweet onion, diced
1 red bell pepper, diced
4 to 5 garlic cloves, minced
2 Tbsp unsalted butter
6 eggs, separated
1/4 cup  + 1/2 cup milk
3 Tbsp all-purpose flour
1/5 tsp sea salt
black pepper to taste

Instructions
Prepare oven and soufflé dish. Preheat the oven to 375 degrees F. Grease a 4-cup soufflé dish with coconut oil and then very lightly coat with flour.

Prepare ingredients. Break apart a cleaned head of broccoli into small florets. Steam the broccoli for 4 to 5 minutes or until softened and then set broccoli aside in a colander to drain off any liquid.

Grate the feta or if the feta is in brine, rinse under clean water and then fully drain and then set aside to air-dry before crumbling.

Dice the sweet onion and then set aside on its own. Dice the bell pepper and the garlic and set aside together. Melt the butter in a large saucepan over medium-low heat. Add the diced onion and cook for 8 to 10 minutes or until the onion has turned translucent, released its moisture and the moisture has been mostly cooked off. Then add the finely chopped garlic and diced bell pepper and cook for a couple minutes longer. Stir the onion mixture often to prevent burning, when softened, transfer to a medium-sized bowl. Add the drained and air-dried broccoli to the onion mixture and stir to combine, then set aside.

In a small bowl mix together the flour, salt and pepper. Separate your egg whites from your yolks; putting the yolks in a small dish and the egg whites into a large mixing dish. Whisk the egg whites until stiff, then set aside. Pour 1/4-cup of the milk into a medium-sized bowl and set aside. Pour the other 1/2-cup of milk into a pot and gently bring to a boil and then immediately remove from heat.

Mix it all together. In the medium-sized bowl of cold milk, stir in the egg yolks and then the flour mixture until smooth. Next, stir the hot milk into the egg yolk mixture and then turn the mixture into the frying-pan to simmer on low heat (2 to 3 on the electric stove) for a few minutes and slowly thicken. Stir frequently until mixture has thickened, then remove from heat.

Add the broccoli and onion mixture to the thickened egg yolk and then stir in the grated or air-dried feta. Whisk the egg whites again if needed until stiff. Gently fold the soufflé mixture into the egg whites, stirring just until mixed.

Bake the soufflé. Turn the mixed soufflé ingredients into the prepared soufflé dish.  Bake in a preheated oven for approximately 30 minutes, or until it is puffed and golden brown. Timing is critical with soufflés as the can begin to deflate within minutes, so have everyone at the table ready to be served.

Recipe shared by:  J. Marshall

Nutritional Information

-Broccoli is an excellent source for the essential nutrients: Vitamin K, Vitamin C, and Folate.
-Eggs are an excellent source for the essential nutrients: Vitamin B12, Selenium and Protein.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

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~Eat Well, Live Well, Be Well~

Spaghetti Squash Casserole

Spaghetti Squash Casserole

 

A delicious vegetarian casserole that tastes similar to a lasagna with the texture of a meatloaf. Save, season and bake the squash seeds for an additional treat.

Spaghetti Squash Casserole

Ingredients               Makes: 5 to 6 servings              Time: 3 hours
3 Tbsp coconut oil ~or~ avocado oil
1 Tbsp extra-virgin olive oil
2 cups shredded spaghetti squash (approx. 1 medium squash, baked & shredded)
1 1/2 cups plain stewed tomatoes* ~or~ 1 can of stewed tomatoes
1 tsp dried basil
1/2 tsp dried oregano
2 bay leaves
1/4 tsp sea salt + 1/4 tsp sea salt
1/5 tsp black pepper
1 sweet onion ~or~ yellow onion, diced
1/2 bell pepper, diced
1 cup cremini mushrooms, sliced
2 garlic cloves, minced
3 eggs, whisked

Instructions
Roast the spaghetti squash. Preheat the oven to 400°F. Grease an 8×8 casserole dish with coconut oil or avocado oil.

Clean the exterior of the squash and then cut off the ends. Cut the spaghetti squash in half lengthwise and scoop out the seeds and rind. Place the squash cut-side down on a baking sheet. Bake for about 45 minutes, or until the exterior of the squash is fork tender. Poking the squash with your finger should leave an impression on the skin of the squash. While the squash is baking prepare the other ingredients.

Season and thicken tomato sauce. Warm a tablespoon of extra-virgin olive oil in a large skillet or non-stick frying pan over medium-low heat. Add the stewed tomatoes, the dried basil, oregano, bay leaves, sea salt and pepper. Combine ingredients and cook down tomatoes until they resemble a thick sauce to almost a paste but not entirely. Turn off the heat, as well remove the tomatoes from the heat source, covered with a lid.

Caramelize the onion mixture. Dice the onion and bell pepper, slice the mushrooms and mince the garlic; and transfer all to a bowl. In a large, deep skillet or non-stick frying pan over medium heat (4 on electric stove) add a tablespoon or two of coconut oil or avocado oil. Add the onion / mushroom mixture to the skillet and cook over medium heat, stirring frequently.

Cook the mixture until the mushrooms and onions release their moisture and much of that moisture is cooked off in the pan, then reduce the heat to low (2 1/2 to 3) on the electric stove. Slowly cook the onion and mushroom mixture until the onions begin to turn a golden brown; this entire process will take at least 25 minutes. The mixture should now be sticky in the pan, add 2 tablespoons of water and stir the mixture to lift up all the pieces. Cook until this water is cooked off then remove pan from heat and set pan with onion mixture aside.

Shred the cooked squash. After the squash has finished cooking, remove it from the oven. Place the squash halves somewhere to cool for 15 minutes or until cool enough to handle. Using a fork, shred the spaghetti squash and with a large spoon, scoop out the shredded squash from the skin and place it in a large bowl. The cooked squash should come out in spaghetti-like strands.

Combine the casserole ingredients. Return to the skillet with the caramelized onions and mushrooms. Add the shredded spaghetti squash to the mixture and stir until combined. Now return to the tomato sauce, remove the bay leaves and then transfer the sauce to the onion, mushroom and squash mixture. Stir again until ingredients are well combined.

Transfer the mixed ingredients to a large bowl to cool for about 10 to 15 minutes before mixing in the eggs.

In a medium bowl, break the eggs and remove any shell fragments. Whip the eggs with a fork until well blended, then stir mixed eggs into the other combined squash casserole ingredients. Mix the eggs thoroughly into the ingredients to ensure they are well blended.

Bake. Transfer the combined casserole ingredients to the greased casserole dish and spread out evenly. 
Bake the casserole in a preheated oven at 400 degrees F. Bake the casserole uncovered for 45 to 55 minutes in the oven, or until the top of the casserole has formed a crust that looks like cheese and is brown around the edges. Allow the casserole to cool for 10 minutes before serving.

Recipe shared by: J. Marshall

More Recipe Ideas

*Try our Plain Stewed Tomatoes recipe here!

Also try our Roasted Seasoned Pumpkin Seeds recipe here! Hint: Any squash seeds can be used for this nutritious recipe!

Nutritional Information

  • This recipe is an excellent source for the essential nutrients: Vitamin A, Vitamin C and Selenium
  • The seeds of the squash can be baked and seasoned the same as pumpkin seeds. Squash seeds are an excellent source for Magnesium, Zinc and Protein.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~