Chicken Breasts in Mango Sauce

Here is a lovely recipe for delicious chicken - yes I know - I said I was going vegetarian, but the truth is I like to eat meat sometimes and so I do. I like to have many of my meals vegetarian, but once or twice a week I think it's good to have some animal protein. Obviously where you buy your meat depends on the quality. I think free range organic chicken is the best. Anyway here is the recipe and I think you will all enjoy this one.

Chicken Breast with Almond Coconut Crust with Mango Sauce

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :1 hour
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 large chicken breasts -- sliced in half
1 large egg -- whisked
1/3 cup almonds -- ground
1/3 cup shredded coconut
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne (optional)
1 teaspoon dried parsley
Mango Sauce
2 ripe manila mangoes
1 lime -- juiced
1 tablespoon apple cider vinegar

Preheat the oven to 350 degrees. Cut the chicken breast in two by holding your hand on top of the breast and slicing the breast in half. Then in a food processor grind the almonds into small pieces and then add the coconut and grind that until it is blended with very small chunks of almonds, some powder and coconut pieces add the salt, pepper, cayenne and parsley flakes and pulse 1 or 2 times..

Dredge the chicken in the beaten egg and then dredge in the almond coconut mixture.

Place in a roasting pan lined with parchment paper. Pour a little olive oil or coconut oil onto the chicken breasts - about 1/2 a teaspoon per piece of chicken. Then place in the oven for about 30 - 35 minutes or when the chicken is cooked through and the juices run clear..

When the chicken is cooked through place under the broiler for about 2 minutes to brown the chicken.

To make the mango sauce

Peel and pit the mangoes and place the meat into a food processor and add the lime juice and apple cider vinegar. Process until smooth.

Then pass the mango mixture through a fine mesh sieve. You will have a creamy tangy mango sauce.

Place a large spoonful of the sauce on top of each piece of chicken and serve with your favorite veggies.

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NOTES : Chicken is a great source of animal protein. It is really high in tryptophan which is a precursor to 5 HTP which is a precursor to seratonin, so helps you to stay in a good mood. It is also high in B6, phosphorus and selenium.
Mangoes are a great source of vitamin C, A, potassium and selenium.

Asian Style Carrot Soup

Hi Everyone, I know I haven't written a recipe for a while. Seem to have been rather busy. Anyway, here is a delicious carrot soup which I love. I hope you enjoy it.


* Exported from MasterCook *

Asian Style Carrot Soup


Serving Size : 6 Preparation Time :0:10


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large onion -- chopped
1 clove garlic -- minced
1 tablespoon coconut oil
1 1/2 pounds carrots -- peeled and chopped
1 tablespoon ginger juice -- peeled and grated, then squeezed to get the juice out
6 cups vegetable stock
1 can coconut milk
1 teaspoon toasted sesame oil
2 tablespoons almond butter
1 tablespoon tamari soy sauce
2 tablespoons cilantro -- chopped

Sautee the onion and garlic in coconut oil for about 5 minutes, then add the carrots and cook for another 5 minutes.

Add the stock and coconut milk and bring to boil. Reduce heat and simmer for 5 minutes or until the carrots are soft.

Take the soup off the heat and place in blender in batches. Add the almond butter and tamari soy sauce and toasted sesame oil the the blender first then add the soup. Blend until smooth and creamy. Place in large bowl or soup tureen.

Garnish with fresh chopped cilantro and serve warm.

Description:
"Delicious nourishing soup"
Start to Finish Time:
"0:20"


NOTES : Yet another breakfast, lunch or dinner soup.

Carrots contain carotene, which converts into vitamin A in the body. Vitamin A and the carotenoids are the anti-infection vitamins. It supports immunity and helps maintain the surfaces of the body's membranes.

Cucumber Avocado Mango Salad

Hi Everyone, I just created this recipe tonight. I rather enjoyed it and thought you might like it.


* Exported from MasterCook *

Cucumber Avocado Mango Salad

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :0:10
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cucumber -- halved sliced
1 mango -- peeled julienned
1 avocado -- cubed
1 cup sunflower sprouts

FOR DRESSING
1 clove garlic -- minced
2 tablespoons mirin
1 tablespoon tamari soy sauce
1 tablespoon coconut vinegar
1 teaspoon toasted sesame oil
2 tablespoons apple cider vinegar
1 drop stevia
3 tablespoons hemp seed oil
2 tablespoons gomasio or toasted sesame seeds
garnish with fresh chopped cilantro

Mix all the ingredients for the salad together.

mix all the ingredients for the dressing together starting with the garlic and vinegars.

Cover the salad with the dressing and sprinkle extra gomasio or toasted sesame seeds onto the salad. Garnish with fresh cilantro.

Serve.

Avocados are a great source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium: they are higher in potassium than a medium banana. Avocados are also considered a fruit not a vegetable as some may think.





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Collard Green Wraps filled with Cauliflower and Miso Pesto

Hello everyone, I recently created this dish, it seems slightly long winded, but really very simple. So here is the first recipe - there are 3 parts to the recipe.

Miso Pesto

1 bunch Basil or Cilantro
1 clove garlic
1 teaspoon white miso
2 tablespoons pine nuts
1 tablespoon good quality extra virgin olive oil

Combine all ingredients in a food processor and blend until a paste is formed. Set aside.

Collard Greens

Take one bunch of collard and wash then and take out the thick stems. Cut the leaves into halves an steam lighlty for 1 minute. Cool and set aside.

Cauliflower

Chop the cauliflower into very small pieces, so that it looks like crumbled feta cheese. Then mix the pesto into the cauliflower. Then take the collard greens and place 2 or 3 tablespoons of the cauliflower mixture close to the end of the green and roll it up. Then you will have beautiful wraps which can be served as an appetizer or a main course.

Collard greens are one of the healthiest veggies you can eat. Collard greens are an excellent source of vitamin A, vitamin C, manganese, folate, dietary fiber, and calcium. In addition, collard greens are a very good source of potassium, vitamin B2 and vitamin B6, and a good source of vitamin E, magnesium, protein, omega-3 fatty acids, vitamin B1, vitamin B5, niacin, zinc, phosphorus, and iron.

Amaranth Porridge with Coconut and Banana

Hi Everyone, Sorry it's been a while since my last blog. I've been very busy cooking and recording music. I hope you are all doing well. I still haven't heard any feedback from the recipes I've posted, so please do write and tell me how they've worked out for you.
I know some of you have tried the recipes because I've spoken to a couple of readers who have tried some of the recipes.
Anyway, here is a lovely amaranth recipe for you all.


* Exported from MasterCook *

Amaranth Porridge

Recipe By : Chef Shobhan
Serving Size : 2 Preparation Time :0:05
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup amaranth
1 1/2 cups water (a can of coconut milk can be used instead for extra creaminess)
2 teaspoons coconut oil
2 tablespoons dessicated coconut
1/4 teaspoon cinammon -- ground
1 small banana -- cut into slices
4 drops liquid stevia concentrate

Place the amaranth and water in a pan and bring to boil. Reduce heat and simmer for 15 minutes. or until almost all the water is absorbed and it is a creamy consistency.

Stir in the rest of the ingredients and serve.

Description:
"High protein grain breakfast"
Start to Finish Time:
"0:20"
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NOTES : This is a power packed breakfast dish. Amaranth, is more nutritious than most grains and contains a high amount of protein and also the amino acid lysine. Other key nutrients include calcium, B vitamins, methionine, magnesium, zinc, copper and iron.

Kale with Baby Carrots Cranberries and Pine Nuts

Hello everyone, here is a fast and easy recipe for kale which I created a while back. I am always trying to find ways to eat kale that make it taste good. When cooked badly it can be unpleasant, but when cooked well can really be lovely. I know if you are a follower in the UK it is hard to find kale that hasn't already been chopped up, but if you can this will work much better. It is important to cut the stem out of kale as it is hard and difficult to chew.




Kale with Baby Carrots Cranberries and Pine Nuts

Recipe By : Chef Shobhan
Serving Size : 4 Preparation Time :0:10
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon coconut oil
2 bunches dinosaur kale -- destemmed washed and chopped
10 baby carrots -- sliced on the diagonal
2 tablespoons dried cranberries -- minced
2 tablespoons toasted pine nuts

Melt the coconut oil in a large high sided skillet. Put the carrots in first and sautee for 5 minutes. Add the kale and cook for between 4 and 6 minutes or until it is soft. Turn off heat

Add the cranberries.

Heat another small skillet and throw in the pine nuts. Cook for a few minutes - until the nuts are slightly browned. Then add to the kale mixture.

Kale is a nutritional powerhouse providing large amounts of vitamin A, more absorbable calcium than dairy products and also large amounts of potassium. It is one the best anti-cancer veggies out there.

New Year Revisited

Well I know I said in my last blog that I was feeling vegetarian............well that was last week!! This week I'm still feeling quite vegetarian, but not totally. I have to admit that I cooked a chicken dish for a friend last night and ended up eating chicken for dinner and I must say it was very delicious.
I guess really what I have to say is everything in moderation - whatever it is.
Anway here is a recipe for amazing brown and wild rice that I created last night

Brown and Wild Rice with Red and Golden Beets and Shiitake Mushrooms

1 small red beet
1 small golden beet
1 1/2 cups brown and wild rice blend (soaked overnight)
1 small handful cashew nuts
1 tablespoon coconut oil
1 small onion red or yellow
6 medium shiitake mushrooms
1 jalapeno or serrano pepper

Preheat oven to 400 degrees. Peel and cube the beets and toss them in olive oil and roast for 45 minutes. Remove from oven and set aside.
Cook the rice as usual - 2 cups water or stock for 1 cup rice and add in the cashews before cooking.
Set rice aside once cooked.
In a medium skillet heat the coconut oil and add in the onions and cook for 3 - 5 minutes then add the shiitakes and jalapeno or serrano. Sautee for another 5 minutes and then add to the rice. Also add the red and golden beets. Mix together well and serve.