Vietnamese noodle soup simmered slowly

Prepare a pho soup in a slow cooker is a great idea. Fragrant broth is the soul of this soup and slow cooker allows the heat to a simmer and intensify the umami all day - without you having to do anything. In Asia, where the simmering broth usually overnight, people welcome the day by eating noodles. Here, there is no better soup comforting meal when we get home. Fortunately, it only takes about 10 minutes to prepare, then you can do before going to work. If you're like me however, measuring something other than coffee spoons in the morning is too painful, so instead of preparing soup in the morning, you can prepare the day before and refrigerate. Reduces the risk of overcooking the chicken using chicken with bones into pieces. Simmer the soup in the morning before leaving and returning, finish the soup broth foaming and shredding the chicken, then dip the noodles in hot broth. In 20 minutes, they will be soft - and the meal is served.

Ingredients

• 3-4 chicken breasts

or

• 8 chicken thighs, preferably with bones

or

• 3 legs with thighs
• 12 cups (3 L) chicken broth
• 1/3 cup (75 mL) fish sauce
• 1 tablespoon sugar, preferably brown
• 10 slices of fresh ginger
• 8-10 star anise
• 3 cinnamon sticks, halved
• 2 onions, thinly sliced
• 1 teaspoon dried chilli flakes or chili garlic sauce spicy (optional)
• A large package of vermicelli 2 inches (5 cm), about 80 g
• 1 cup (250 mL) basil leaves and mint coarsely chopped
• Trim - green onions, cilantro, lime wedges, Thai basil and mint leaves, Thai bird chili thinly sliced ​​or dried red pepper flakes, fresh bean sprouts.

1. Set the slow cooker to high. Remove skin from chicken if you want (to get a low fat chicken recipes). Let add flavor. Keep chunks so they do not overcook. Add the broth in the slow cooker with the fish sauce, sugar, ginger, star anise, cinnamon and dried chilli flakes. Add the onions, separating the rings progressively. Dip the chicken, bone side on top, in the broth as possible.
2. Cover and cook for four hours at elevated temperature to chicken bone or three hours for boneless chicken. Then place the chicken in a bowl. Cut the noodles in half. They should fill about a measuring cup 4 cups (1 L). Add to soup simmering separated. Cover and cook until softened, 10 to 20 minutes, depending on the type of noodle. Stir occasionally to separate noodles.
3. Meanwhile, shred or cut the chicken into small strips, shedding skin and bones. When the noodles are almost ready, remove cinnamon sticks, slices of ginger and star anise soup and discard. You can keep them if you want. Put the chicken in the soup while stirring. Just before serving, add the basil and mint and stir. Serve with a ladle into bowls and sprinkle with green onions and cilantro. The soup keeps well in the refrigerator for at least three days.

Make available to your guests a full plate of toppings and let them choose which they prefer.  
Traditionally, a little lime juice is pressed into a bowl of soup. Sprinkle shredded herbs with chili.  
Truss bean sprouts in the center of the soup.

Frozen chicken breast with peaches and red peppers

During the fishing season, I feel that I should enjoy every day. The season is so short and Canadian fisheries are the best in the world. Here is my quick recipe to make during this period.  

Where this is not the season for peaches, mangoes work wonderfully.

Ingredients

• 8 chicken thighs, skinless chicken breasts or 4
• 1 c. tbsp (15 mL) butter
• 4 peaches or nectarines ripe but firm, peeled or peeled mango
• 1 red pepper, chopped
• 1 c. tbsp (15 mL) dried tarragon
• 1/3 cup (75 mL) orange marmalade or ginger or spicy red pepper jelly
• 1/2 c. tsp (2.5 mL) each dried red pepper flakes and salt
• cooked white rice or brown rice or quinoa
• 1/2 cup (125 mL) basil or cilantro shredded (optional)

1. Remove visible fat from chicken. Melt the butter in a large skillet over medium heat. Add chicken and cook until pale golden, 3 to 4 minutes per side.
2. Meanwhile, cut peaches in large areas or mangoes and cut into small strips red pepper. Set aside. Measure 1 c. tsp (5 mL) tarragon and when the chicken is browned, sprinkle both sides of chicken. Add marmalade to skillet and 1/3 cup (100 ml) of water. Stir until the dissolution of the marmalade.
3. Place peaches and peppers around the chicken. Sprinkle the remaining 2 Tbsp. tsp (10 mL) tarragon, pepper flakes and salt. Cover and simmer until chicken is tender to the touch, the fruit is hot and peppers are tender and crisp, an additional 5 to 12 minutes. Stir repetition fruit and turn the chicken during cooking.
4. Place chicken on a plate. Put the fruit and peppers on top. Adjust the heat to high temperature. Boil the sauce, stirring frequently, until the liquid is reduced to glaze, about 5 minutes. Place chicken on rice and pour the sauce, peppers and peaches on top. Sprinkle with fresh basil or cilantro.

Chicken drumsticks in honey Dijon mustard

Take five ingredients that most of us still have at home, and in five minutes, you can easily have a healthy meal baked. Serve with a spinach salad or frozen green peas over rice - and the meal is ready in about 30 minutes. More good news - the dish is low in fat and calories and if you are cooking for one person, it is easy to cut the recipe.

Ingredients

• 6-8 chicken drumsticks or thighs
• 3 c. tbsp (45 mL) Dijon mustard or regular mustard
• 3 c. tablespoon (45 ml) honey
• 2 c. tablespoons (30 ml) melted butter or vegetable oil
• 1 1/2 c. tsp (7.5 mL) curry powder
• 1 1/2 c. tsp (7.5 mL) paprika (optional) 

1. Preheat oven to 375 ° F (190 ° C). Remove skin from chicken if you want. Place chicken on a baking sheet greased or covered with aluminum foil.
2. Stir the remaining ingredients together. Brush each piece of chicken.
3. Bake at 375 ° F (190 ° C) for 15 minutes. Watering again and continue roasting until the chicken is tender to the touch, an additional 15 to 25 minutes.

Best Low Fat Chicken Jamaican

These are complex spice islands and levels of flavors that make Jamaican chicken one of the most popular dishes. I found one and that does not straightens the hair so it is spicy, without the bitterness fastest way to get a chicken full of authentic flavor that way sometimes from a mixture of spices. Simply put all the ingredients in a food processor and blend. It takes less than five minutes. Due to the marinade, chicken Jamaican may seem dark and unattractive - so make sure you have lots of cilantro or green onions to sprinkle on the cooked chicken.

Ingredients

• 8 chicken thighs or drumsticks skinless bone 

     or

• 4 boneless skinless bone
• 2 large onions, coarsely chopped
• 6 cloves garlic, coarsely chopped
• Pieces of fresh ginger 2 inches (10 ml), peeled
• 1 lime
• 1/4 cup (60 mL) each soy sauce, vegetable oil and sugar
• 2 c. tsp (10 ml) hot sauce
• 2 c. tsp (10 mL) each dried thyme leaves, the allspice and cinnamon
• 1 c. tsp (5 ml) each ground nutmeg, ground black pepper and coarse salt

1. Place chicken on a cutting board. To allow the marinade to penetrate, using a pin or a fork, pierce the chicken to the bone or cutting board. Repeat at intervals of at least one inch (2.5 cm).  Place chicken in one or two large freezer bags.
2. For the marinade, place the onions and garlic in a food processor. Chop the ginger and add it. Add lime juice and remaining ingredients. Mixer until the mixture is finely chopped and produce a thick paste.
3. Pour over the chicken in the marinade dividing equally if you use two bags share. Move the bags to evenly coat the chicken. Remove as much air as possible and seal the bags. Put the bags in bowls. Refrigerate overnight. Return the bags at least once to ensure the distribution of the marinade.
4. To roast, preheat oven to 350 ° F (180 ° C). Place a rack in a large baking sheet with aluminum foil. Remove chicken from marinade, drain the excess and put it on the rack. Fold the thin end of the chicken to distribute the thickness. Cook until chicken is tender to the touch and a instant-read thermometer inserted into the thickest part of the meat reads 155 ° F (70 ° C), 40 to 55 minutes.

Delicious with rice and peas and mango salsa

Wrap chicken satay sauce

Number of persons: 4

Difficulty: Easy
 
Preparation time: 15 min
 
Cooking time: 10 min
 




A wrap for a picnic.

 Ingredients

•     4 wheat cakes
•     Salad (iceberg lettuce or other)
•     2 chicken breasts
•     1 egg
•     Breadcrumbs
•     Sesame seeds
•     Poppy seeds
•     25 cl of coconut milk
•     1 tbsp curry
•     3 tbsp peanut butter
•     2 tbsp sugar
•     2 tbsp soy sauce
•     2 tsp paprika

Preparation

Step 1

Prepare the sauce by mixing in a saucepan with coconut milk, curry, peanut butter, sugar, soy sauce and paprika and set on fire, let it thicken a little.

Step 2

In a plate, break the egg and beat, go cutlets in the egg. In another plate pour the crumbs, some poppy seeds and sesame scallops and go there. In a pan heat olive oil and a little brown the cutlets. Cut into thick slices.

Step 3

Spread patties on the bottom spread a little sauce then put the salad, place a few slices of breaded chicken, close your wrap with chives and even pour a little sauce.

Low Fat Grocery List

The easiest way to get into the habit of preparing meals and healthy snacks at home is to ensure that your fridge and pantry - another way of talking about kitchen cabinets - are always filled with food Take and ingredients used to prepare meals that are both healthy and nutritious. Start with this simple basic list - then customize it to your lifestyle and your palate!

Perishables (foods keeping the fridge or freezer)

• The milk or soy milk
• Butter
• Eggs
• Fresh fruit (especially fruit to take home as apples, pears and bananas)
• Fresh vegetables (keep the basic vegetables such as onions, garlic and potatoes on hand to prepare quick meals.)
• Bread (if a whole loaf is too big for you, try the rolls or whole grain bagels.)
• Lean meats (Separate meat such as chicken breasts into individual portions and freeze them to use quickly when you need it.)
• Lean meats (try the thin, low-fat cuts such as lean chicken for protein sandwiches.)
• Condiments (ketchup, mustard, hot sauce, pickles, relish, and low-fat mayo)
• Dressings (keep a variety of low-fat salad dressings on hand for quick salads.)
• Frozen foods (pizza, vegetables and low-fat meals)

A matter of fat

In the coming weeks, we will be delighted to welcome nutritionist Theresa Albert, author of best-selling cookbook and Food Network personality, so that everyone can enjoy its unique cuisine and knowledge in nutrition.
I mentioned to some colleagues that I worked with Chicken Farmers of Canada to help Canadians prepare simple and healthy meals. It is a happy coincidence that my colleagues, intelligent women, employed and mothers, have allowed me to examine and share their tips. These interviews make up the next six blogs. The names have not been changed to protect the innocent; Indeed, they are displayed proudly for us to find patterns of each family and learn from each other The interviewee in this / editing: Alyson Schafer

Alyson Schafer is a psychotherapist and expert on parenting skills.

She hosts the TV show The Parenting Show and renowned author of "Honey, I Wrecked The Kids" and "Breaking The Good Mom Myth" Theresa. As parenting consultant and mother of two teenage girls, can you tell us about incorrect children, pre-teens and teenagers about the role of fat in a healthy diet perceptions Alyson: The teenagers dream of resembling the iconic models in magazines and music videos. This means a body without fat and translates for them simplistically: don't eat fat don't gaining weight. They do not understand the difference between bad fats and healthy fats play an important role in health. They know the damage caused by fried potatoes and mayonnaise, but my girls were surprised to learn that the lawyer that I put in their sandwich is a healthy source of fat Theresa: How to introduce the topic to children without that they become obsessed with Alyson: I talked to my girls about cultural changes relating to beauty.

In some countries that lack food, a fat wife is a sign of wealth and prosperity because only the rich can eat the point of becoming plump. Fats are essential to our survival. Our bodies are smart: for example, a lack of fat can stop menstruation because our body understands that procreation is not a priority when we survive with minimal nutrition. I fill my girls on the common practice of retouching photographs and they saw the advertising campaign on DOVE beauty. They begin to understand, I think, that fat is not all bad, but they have their role to play as vitamin D, calcium and whole grains. It is a chemical compound that must be ingested in the form and the proper proportions.

But we must talk a lot before the message is transmitted Theresa. Which are healthy, which are bad Alyson: Parents send their own attitudes and behaviors to their children. They are watching us more than they listen to us Theresa. You know yourself the different kinds of fat and which are necessary for the health, and you explain to your children Alyson: I am sometimes confused myself ! For example, I don't think so margarine but my kids love the fact that it runs well even on bread out of the refrigerator.

At their age, they feel invincible and practicality outweighs the health factor. "Only old people have cancer, is not it? When I have the age of mom, I eat in a healthy way, but I was a teenager! It is normal that I drink milkshakes and eat chips. This is my rite of passage. " I chat with them when they seem more receptive, and I cook healthy food.

This is the best influence I can have on them for the moment Theresa. Could you share with us lean protein sources you use or suggest Alyson: One of my daughters is a vegetarian and the other must monitor its glucose as it is brought to faint. So I always want to take the easy proteins in the refrigerator, usually cheddar cheese slices, turkey or organic chicken, turkey kielbasa or organic chicken.

There is always hummus and whole wheat crackers in the house. I cook steamed edamame pods for the saucer in the dip, and I am preparing a mixture of almonds and dried cranberries that is ready peanut butter and chocolate hazelnut spread for.

We sometimes eat tofu and beans FREQUENTLY. In my opinion, North Americans are not sufficiently informed about the benefits of beans. It is interesting to see how other countries raise the protein content of their dishes by adding beans. Conclusions Theresa The healthy fat is necessary for any lubrication, our eyelids our joints to our brains. In fact, some saturated fat from animal sources such as dairy products and chicken protects healthy fats in our body.

The healthy fat sources like avocados, olive oil extra virgin unmodified and nuts are essential in small quantities. The subject matter experts recommend that 20-30% of calories from fat, which you imagine, is skinless chicken.