The Durk Pearson & Sandy Shaw®
Life Extension NewsTM
Volume 13 No.
5 • October 2010
Two Recipes from Sandy’s Kitchen
Main Meal Roasted Chili-Citrus Chicken Thighs with Olives and Leeks
(adapted from a recipe appearing in Bon Appetit magazine)
8 large skinless chicken thighs with bone in. (Sandy used boneless skinless thighs. Skinless drumsticks should work, too.)
2 Tbsp. or more if desired, lime juice, divided
1/3 cup fresh orange juice (about the amount in 2 large navel oranges)
3 Tbsp. chili powder
1 Tbsp. paprika
1 Tbsp. smoked paprika
2 teaspoons finely grated orange peel (about the amount from 2 large navel oranges)
1 tsp. ground cumin
1/2 tsp. dried oregano
1/2 tsp. salt
2 Tbsp. extra-virgin olive oil
1 cup low fat chicken broth
2 Tbsp. coarsely chopped fresh cilantro, divided
1 Tbsp coarsely chopped fresh parsley
50 olives (for pretty appearance, get olives in varied colors and sizes)
3 leeks, about 18” long (recipe calls for potatoes, but if you want to avoid high glycemic index food, don’t use regular potatoes; sweet potatoes would be fine. We used leeks as our local supermarket — remember, we live in the boonies — doesn’t usually carry sweet potatoes.
Preheat oven to 400 degrees F.
Place chicken thighs and/or drumsticks on large heavy-duty rimmed baking sheet. Sprinkle chicken with salt and drizzle with 1 Tbsp. lime juice. Set aside. Whisk 1 Tbsp. lime juice, orange juice, chili powder, the two types of paprikas, grated orange peel, ground cumin, dried oregano, and 1/2 tsp. salt in small bowl. Rub the chili mixture all over the chicken. Trim off tough outer covering from leeks and cut trimmed leeks into 3 inch pieces. Nestle pieces of leek around chicken in baking dish. Drizzle olive oil over the chicken and leeks. Put baking sheet with chicken and leeks into oven and bake for 20 minutes. Increase oven temperature to 425 degrees F. Turn chicken and leeks, spoon juices over, and bake for another 10 minutes. Check to see that chicken is fully cooked. (Recipe called for another 10 minutes of baking, but Sandy found that the boneless chicken she used was fully cooked at this point.) Transfer cooked chicken and leeks to serving plate. Then put baking sheet over two stovetop burners. Add the chicken broth, chopped cilantro, and chopped parsley, along with the olives to the cooking juices in the baking sheet. Boil sauce until reduced to 1 cup (as called for in the recipe) or retain more liquid if desired (we did). You can either pour sauce over the chicken and leeks in the serving platter or, as we did it (easier to get at the sauce), spoon out the chicken and leeks into serving bowls and then pour the desired amount of sauce over each serving.
This recipe is mind-bogglingly good and good for you! Who says that healthy food has to taste like monkey chow?
SNACK: Cheese Puffs With (or Without) Heat
Snacking can be a problem if you want to avoid high glycemic index and high calorie food and yet enjoy tasty baked snacks between meals. This recipe, with low glycemic index and high fiber Glycemic Control™ barley flour works to make a great tasting, fun snack. NOTE: Though the recipe calls for butter, we use a butter-olive oil blend that works well in this recipe. Also remember that the 4 tablespoons of butter (or butter-olive oil blend) is contained in the approximately 50 cheese puffs, so the amount of butter in each puff is very small (slightly more than 1 gram per puff).
We got this recipe (but substituted our Glycemic Control barley flour for the flour they called for) from King Arthur Flour (The Baker’s Catalogue, kingarthurflour.com/shop). The ingredients marked by an asterisk are available from that catalogue.
1 cup (8 ounces) water
4 Tbsp. (2 ounces) butter or butter-olive oil blend
1/4 tsp. salt 1/4 tsp. dry mustard powder
1/4 tsp. cayenne pepper (or use just a pinch if you don’t like the heat)
1/2 tsp. black pepper
2 tsp. Pizza Seasoning*
2 tsp. Pizza Dough Flavor* (we didn’t use this ingredient)
1 cup Glycemic Control barley flour
3 large eggs plus 1 large egg white
1/2 cup (2 ounces) sharp cheddar cheese powder*
Preheat oven to 400 degrees F. Grease two large baking sheets, or line with parchment.
Put the water and butter in a saucepan and heat to boiling. Add the flour and seasonings all at once and stir until a ball of dough forms. Remove from the heat and scrape the dough into a bowl. Beat for 2 minutes, to cool slightly.
Add the eggs one at a time, beating each egg in completely before adding the next egg. Then beat in the egg white, then the cheese powder.
Using a teaspoon scoop (or two spoons), deposit the dough in level scoops (1” balls) onto the baking sheets, leaving about 1 1/2” between balls to allow for expansion.
Bake the puffs until golden brown, about 15 minutes. Turn the oven off, crack the door open, and leave puffs in the cooling oven for about 5 minutes. Remove from the oven and serve warm or at room temperature.
Said to make about 60 puffs; we got 50. This is a really delightful snack that goes great with soups and salads or all by itself! Contains lots of fiber.
NOTE: These cheese puffs did not puff up much, but came out rather flat like pancakes. I don’t know why the recipe didn’t include baking soda or baking powder, but will try using a little of that next time. — Sandy