Grilled Chicken Fajitas with Grilled Salsa Verde

It is grilling time!  I just love the grilling season.  There are endless possibilities for the grill, from an appetizer, to a main course, and even a dessert. 

Whether you plan to make this for your family, or for an outdoor gathering at your home, this recipe is sure to please.  I must say, it will be hard to convince your family and guests the entire dish is homemade, and needless to say, very healthy.  For my Grilled Chicken Fajitas, I first marinate the chicken in a spiced yogurt and cilantro marinade.  The chicken will need to marinade for a minimum of 2 hours, or overnight.   And for the Salsa Verde…I grill all the fresh vegetables and then combine them in the food processor with cilantro, lime juice, and spices to make the most incredible salsa.  The salsa can be made a day ahead and simply heated in a small saucepan just before you serve it.  You might ask, why make my own Salsa Verde when this can be purchased in a jar at the grocery store?  To start with I am using the freshest ingredients I can purchase, and I am controlling the amount of sodium, and I can’t say enough about the flavor.  Finally, as an added touch, I made a simple guacamole to serve alongside the fajitas.

You will need to allow for prep-time when preparing this recipe, so please read the recipe and allow for the extra time.  Each person works differently in the kitchen, my prep-time may not be the same as yours, so I do not list the time.  But, there is no need for worry; almost everything can be made ahead of the time.

The flavor of cilantro is very prominent in this recipe.  Seeing that cilantro is in the parsley family, I would usually suggest flat leaf parsley as a substitute, but it just will not do here…it has to be cilantro.  The cilantro flavor is a necessary component in this dish.

 To convince those of you that are non-cilantro fans, I came across some interesting information about cilantro that just might cause you to try it.  You can use all parts of the plant, the leaves, roots, seeds and stems.  The cilantro leaves are rich in polyphenolic flavonoids.  It is known that flavonoids protect against allergens, and serve as an anti-inflammatory agent.  Flavonoids may reduce your chances of developing cancer.  In addition, cilantro can play an important role in removing heavy metals and other toxic agents from the body.  Cilantro helps insulin secretion and lowers blood sugar.  Another benefit of cilantro is that it can help to lower the bad cholesterol and raise the good cholesterol.  Vitamins found in cilantro are, Vitamin C, folic acid, Vitamin K, riboflavin, niacin, Vitamin A and beta-carotene.  Are these enough health reasons to convince you?

I never was one for writing recipes down, so this is new to me.  Let me help guide you through the steps in creating this amazing grilled dish.

1.      Prep the chicken for the marinade

2.      Make the chicken marinade

3.      Coat the chicken in the marinade and marinate in the refrigerator

4.      Make the Salsa Verde (can be made ahead and refrigerated until ready to serve)

5.      Make the Guacamole (optional), and refrigerate until ready to serve

6.      Grill the chicken

7.      Meanwhile, sauté the bell peppers and onions 

8.      Assemble the fajitas and EAT

Enjoy!

Grilled Chicken Fajitas with Grilled Salsa Verde

This will make 10 medium sized fajitas

2 Lbs. Chicken breast cutlets (they should be about one quarter inch thick)

1 ½ Large red bell peppers, seeds and ribs removed; sliced lengthwise into ½ inch strips

1 Large yellow bell pepper, seeds and ribs removed; sliced lengthwise into ½ inch strips

1 Large red onion, cut in half and sliced into ½ inch wide strips

2 Tbls. Canola oil

10 medium size flour tortillas, or whole wheat tortillas (or your favorite style)

Chicken Marinade Ingredients:

½ Cup Cilantro – stems included, roughly chopped

½ of a medium yellow onion, roughly chopped

1 Tsp. Lime zest

1 Tsp. Lime juice

4 Garlic cloves, peeled and roughly chopped

1/8 Tsp. Sea salt, fine grind

¼ Tsp. Ground black pepper

4 ½ Tsps. Ground cumin seed

4 Tbls. Plain Yogurt, Fat-free, Greek style (I suggest Fage Total 0%)

1 Tbls. Extra virgin olive oil

Rinse and dry the chicken with paper towels; place in a large zip top bag. 

To prepare the marinade, place all the marinade ingredients into a food processor.  Pulse until a smooth texture is achieved.  Pour over the chicken.  Squeeze the marinade onto each piece of chicken, thoroughly coating each piece.  Seal the bag and place in the refrigerator for at least 2 hours, but no more than 6 hours. 

Meanwhile, prepare the Salsa Verde

Salsa Verde Ingredients:

½ to ¾ Lb. (about 6 or 7) Tomatillos, husks removed, washed and cut in half

2 Poblano peppers

1 Large Yellow onion, sliced into ½ inch thick rounds (do not separate the individual rounds)

4 Large Garlic cloves, leave them in their skins – do not peel them

2 Tbls. Canola oil

½ cup Cilantro – stems included, roughly chopped

1 Tbls. Fresh lime juice

1/8 Tsp. Sea salt, fine grind

¼ Tsp. Ground black pepper

2 Tsp. Ground Cumin seed

1 Tsp. Hot sauce (or to taste)

¼ Cup Cold water, or more depending on your desired thickness

Coat with the oil, the tomatillos, Poblano peppers, onion slices and garlic cloves.  Place the coated  garlic cloves in the center of a piece of aluminum foil, fold the ends of the foil over and seal all open ends to create a small rectangular shaped packet.

Heat an outdoor grill on high to about 400 degrees.  Place the garlic packet, and all the vegetables on the grill.

The tomatillos should be placed on the grill cut side down until they begin to char, then turn them over to the skin side.  Remove the tomatillos when they are soft and the cut side (which should be up now) is bubbling. 

Carefully turn the onions once so as to grill the other side; remove when tender and nicely grilled. 

The peppers will take a bit more time; they need to char on all sides (turn to cook on all sides).  Do not worry as they begin to blacken, this adds to the flavor. 

Keep the garlic packet on the grill until the peppers have charred on all sides, then remove.  

Place all grilled vegetables, including the garlic packet, in a bowl and cover the bowl tightly with aluminum foil.  This will allow the vegetables to steam and cause the skin of the peppers to shrink away. 

Remove the foil cover from the bowl after about 15 – 20 minutes, taking care so that the peppers are cool enough to handle, gently peel the skin off with your fingers, then remove the stem end, and slice each peeled pepper lengthwise down the middle and remove the seeds. Place the peppers in the food processor.  Take the garlic out of the packet and slide each garlic clove out of its skin (discard the garlic skin) and into the food processor.  Add the onions and tomatillos, and any juice that may have accumulated in the bowl.

Add the cilantro, lime juice, salt, ground pepper, cumin, hot sauce, and the quarter-cup of water to the food processor.  Pulse until all is chopped finely; keeping it still a bit chunky.  At this point if you are making this ahead of time, you can transfer the Salsa Verde to a covered container and store it in the refrigerator.  Otherwise, pour it into a bowl, and set it aside until you are ready to serve the chicken fajitas.

Prepare the Chicken Fajitas:

Remove the chicken cutlets from the marinade (keep the marinade on the chicken when grilling) and place on a hot, 400 degree grill. Turn the chicken after about 10 minutes.  Continue to grill on the second side until the chicken is completely cooked, about another 8 – 10 minutes.  Remove to a plate until ready to serve.  Just before serving, slice the chicken cutlets lengthwise into ½ inch wide slices.

Meanwhile, heat the canola oil in a large 12-inch non-stick skillet.  Add the red onion to the skillet and sauté for about 5 minutes.  Add the peppers and sauté for an additional 15 minutes.

Warm your tortillas in the microwave by stacking them on a plate and cover with a dampened microwave-safe paper towel.  Place in the microwave and heat for about 1 minute or so.

To assemble, spread some Salsa Verde on a tortilla, add the sliced chicken and then top with the sautéed peppers and onions.  Either fold prepared tortilla in half or roll them. Repeat with the rest of the tortillas, or let each person create their own. 

I served this with brown rice tossed with a little lime juice, and a simple guacamole (see recipe below) on the side.

Simple Guacamole

1 Large ripe avocado, diced

3 Tsp. Fresh lime juice

2 Tbls. Plain Yogurt, Fat-free, Greek style (I suggest Fage Total 0%)

1 Tsp. Hot sauce

1 Roma tomato, seeds removed and diced into ¼ - ½ inch pieces

Salt and pepper to taste

In a small mixing bowl, combine the avocado and lime juice. Use a fork to mash the avocado, add the yogurt and hot sauce; mix to combine.  Lastly add the diced tomatoes, salt and pepper and mix gently to combine.

Cover and store in the refrigerator until ready to serve.

Chicken Cutlets with Mushroom Gravy

This past weekend was so busy that I rushed to the grocery store with no menu plan for the week.  I purchased a few of the usual staple products and some items that were on sale.  And of course, not thinking through each of the nightly meals, I did not purchase everything I needed to prepare my meals.  So just the other night, I came home from work not knowing how I would prepare the chicken cutlets I had thawed in the refrigerator that day.  I did have mushrooms, onions and Fage plain yogurt in the refrigerator, and a can of low-fat cream of mushroom soup in the pantry.   Suddenly the light came on...chicken in mushroom gravy. 

I must say, this came out tasting quite good.  With a little cooking experience, one can concoct just about anything with a few basic ingredients.

One final note, if you do not have whole wheat flour in your pantry, do buy it.  It makes a great coating for just about anything you would coat in regular flour, and when used to thicken gravy, it blends seamlessly.  The wheat flour imparts a slightly nutty flavor to whatever you use it in.  I purchase King Arthur Unbleached Organic Whole Wheat Flour in a 2 pound bag – one of my pantry staples. 

Enjoy!

Chicken Cutlets with Mushroom Gravy

 Serves 5 – 6

 

Coating Ingredients:

1/3 Cup Whole Wheat Flour
1 Tsp. Mrs. Dash Original Seasoning Blend
¼ Tsp. Sea Salt, fine grind
1/8 Tsp. Ground black pepper
1 Packet Herb ox Sodium Free Chicken Bouillon

Chicken and Gravy Ingredients:

2 Lbs. Chicken Breast Cutlets (a total of 10 cutlets)
¼ Tsp. Garlic powder
1/8 Tsp. Sea Salt, fine grind
1/8 Tsp. Ground black pepper
4 Tbls. Canola oil, divided use
2 Cups Sliced Sweet onion, thinly sliced
1  8-Ounce package White button mushrooms
1 Packet Herb ox Sodium Free Chicken Bouillon
2/3 Can (10.75 ounce size can) Cream of Mushroom Soup, reduced fat, lower-sodium variety
1/8 Tsp. Gravy Master, Browning and Seasoning Sauce
1 Cup Water
1/3 Cup Fage Total 0% Greek Yogurt (plain)

 In a zip top bag, mix together the flour, Mrs. Dash, salt, black pepper and chicken bouillon. 

Heat 2 tablespoons of oil in a 12-inch non-stick skillet over medium heat.

Rince and pat dry the chicken cutlets.  Lay them on a flat surface, sprinkle with garlic powder, salt and pepper.  Transfer the cutlets to the zip top bag, in batches; shake to coat the chicken.

With a pair of cooking tongs, transfer the coated cutlets to the heated skillet; cook in batches of five.  Add additional 1 tablespoon of oil to skillet before adding the second batch of cutlets.  Fry the chicken on medium heat, turning once, until they are golden brown on each side; about 6 minutes per side.  Remove the chicken from the skillet and place on a plate, cover and set aside.

 
In the same skillet, add the last tablespoon of oil; add the mushrooms and sauté until lightly browned.  Add the onions and continue to cook for about 10 minutes, or until the onions are translucent.  To the skillet, add the chicken bouillon, mushroom soup, Gravy Master and water.  Stir to incorporate and bring to a slow boil.  Add the chicken to the gravy mixture, nestling each cutlet down into the gravy.  Simmer for 5 minutes, turn the chicken over and simmer for another 3 minutes.  Remove the skillet from the heat; remove only the chicken from the skillet, leaving the mushroom gravy in the skillet.  Add the yogurt to the gravy and stir to combine.
 
Serve the chicken on a plate with the gravy spooned over the top. 

I served this with a baked potato topped with Fage Total 0% plain Greek Yogurt, and a side of steamed broccoli.

Cheesy Chicken and Broccoli Rice Casserole

I love quick and easy meals on a weeknight.  This is an easy to prepare chicken casserole you can serve on a weeknight or weekend.  To save some time on the day you want to serve this meal, simply marinate and cook the chicken the day before.  The next day when you plan to serve it, just heat the chicken in the skillet with the other ingredients and then transfer everything to a casserole dish. It will come together in a snap.  To save even more time by using Uncle Ben’s Natural Whole Grain Brown, Ready Rice pouches; they are 100% whole grain and provide 48 grams of whole grain per serving!
 

Enjoy!

 

Cheesy Chicken and Broccoli Rice Casserole

Serves 5 – 6

Marinade Ingredients:

2 Tbls. Worchester sauce

2 Tbls. Balsamic vinegar

2 Tbls. Extra virgin olive oil; divided use (1 tablespoon in marinade, and 1 tablespoon when browning chicken)

2 Garlic cloves, chopped

Ground Pepper - a few dashes

Casserole Ingredients:

1 to 1-½  Lbs.  Chicken breast - boneless and skinless (4 chicken breast), cubed into 1 inch pieces

1 Can Reduced fat Cream of Chicken soup

1 Can Water

½ Cup Chicken stock, unsalted

2 Tsp. Soy sauce, less sodium variety – optional

1 (12-ounce Pkg.)  Frozen broccoli florets, precooked in and drained

2 Cups Whole grain brown rice (I suggest Uncle Ben’s Ready Rice); prepared according to package directions

¼ Cup Fage Total 0% Greek Strained Yogurt

¾ Cup Reduced fat cheddar cheese, shredded; divided use

Additional ground black pepper – optional

Prepare and marinate chicken:

In a large mixing bowl, mix together 1 tablespoon olive and the remainder of the marinade ingredients.  Add cubed chicken and mix to coat.  Cover and place in the refrigerator; marinate for about 2 hours.

Casserole ingredient preparation:

Pre-heat oven to 350 degrees
 

Heat a 12-inch skillet over medium-high heat and add1 tablespoon of olive oil to the pan.  With a slotted spoon, lift the chicken out of the marinade (try to drain off most of the liquid), add chicken to the heated skillet.  Cook for about 15 minutes, or until chicken is no longer pink and is completely cooked.  Remove chicken to a plate and set aside.

To the same skillet, add the cream of chicken soup, water, chicken stock, and soy sauce.  Stir to combine.  Add the broccoli, chicken and rice; mix to combine and heat all ingredients together.  Remove skillet from heat, stir in ¼ cup of cheese and the yogurt.

Transfer the chicken, rice and broccoli mixture to a 2-1/2  quart casserole dish.  Top with remaining cheese and sprinkle with black pepper.  Bake in the oven for about 15 minutes, or until the cheese is melted and sauce begins to bubble.  Serve immediately.

Hearty Roasted Chicken Soup

When winter is in full swing, I enjoy making hot soup for dinner.  Generally, I make enough soup to last for about two or more days. In the winter months soup has a way of making you feel satisfied, cozy and warm.  In this chicken soup recipe, I first roast the chicken, which adds a nice flavor component to the soup.  As you will see, I use very little salt; feel free to add more depending on your dietary restrictions. 

Some say that when you are suffering from the common cold, chicken soup may be a better choice than over-the-counter cough and cold medicines.  It is said that some experts believe it is the combination of chicken and the vegetables that give chicken soup the healing properties.  

Enjoy!

Hearty Roasted Chicken Soup

Soup serving size:  about 10 - 12 twelve average servings

Roasted Chicken and Spice Rub Ingredients:

4 Chicken breasts(total weight, about 3 ½ pounds), skin on and bone in

3 Tbls. Extra virgin olive oil

2 Tbls. Worchester sauce

2 Tbls. Dried parsley flakes

1 Tsp. Onion powder

1 Tsp. Crushed dried rosemary

1 Tsp. Mrs. Dash Original Blend – Seasoning Blend

½ Tsp. Dry thyme

¼ Tsp. Cracked ground pepper

Roasted Chicken:

Preheat oven to 375 degrees

Prepare the spice rub; in a small bowl, combine olive oil, Worchester, parsley, onion powder, rosemary, Mrs. Dash, thyme and pepper.  Mix and let set for 5 minutes.

Prepare the chicken breasts by washing them under cold water, and then pat dry with paper towels.  With your fingers, or a teaspoon, loosen the skin from the breast.  Place chicken in a 9 X 13 inch baking dish.

In the baking dish, turn chicken breasts, bone side up, place about ½ teaspoon of spice rub mixture on each breast; rub to coat.  Turn chicken breasts over, skin side up, place about 1 tablespoon of the spice rub mixture under the skin of each breast; rub to evenly coat. 

Roast chicken breasts, uncovered, in preheated 375 degree oven for 45 minutes.  After 45 minutes, take chicken out of the oven.  Remove skin and any visible fat from the chicken breasts; do not remove the bones.  

Soup Ingredients:

2 48-ounce containers fat free, low sodium chicken broth, or stock

Roasted chicken (see above)

1 lb. Carrots, peeled and diced about ½ inch

3 Ribs Celery, diced about ½ inch

      Plus – 4 of the inner-most celery ribs with the leaves; finely diced

2 Medium leeks, (use only the white and tender green parts) split down middle
     and washed thoroughly; slice to about ¼ inch wide

2 Medium parsnips, peeled and diced about ½ inch

1 Tsp. Poultry seasoning, salt free

½ Tsp. Fennel seeds

½ Tsp. Ground turmeric powder

½ Tsp. Ground black pepper

¼ Tsp. Salt

2 Dry bay leaves

2 Packets Herb ox-Sodium Free Chicken Flavor Bouillon

Salt to taste (optional)

Tip:  To eliminate the risk of having the fine chicken bones in your soup place roasted chicken in cheesecloth before adding to stock pot.

Cut a large double layer of cheesecloth (large enough to completely wrap your chicken breasts in a single layer), fold it into a square and dampen with cold water.  Unwrap the cheesecloth, keeping it in a double layer, place your roasted chicken breasts in the center of the cheesecloth (keep chicken in a tight single layer), bring up all sides to completely wrap the chicken and tie cloth a bow at the top.

Soup:

Place roasted chicken in in a 6 quart stock pot; add the drippings from the baking dish to the pot, as well.  Add the chicken stock and bring to a slow boil.  Turn heat down to a medium simmer and cook for 45 minutes.

With slotted spoons, carefully remove chicken from stock pot.  Add the vegetables and the rest of the ingredients to the stock pot; lightly cover the pot and simmer on medium low heat until vegetables are tender; about 30 – 45 minutes.

Meanwhile, remove chicken from the bones; discard the bones (and cheesecloth, if you used it).  Cut chicken into bite size pieces, cover and set aside.  When vegetables are tender, return chicken to the pot and cook about 5 more minutes.  Remove bay leaves.

Serve hot soup with your favorite noodles, or rice.

Store leftovers in a covered container in the refrigerator.

Herb Roasted Chicken

For this recipe I used a young organically grown chicken, free of additives and antibiotics.  I must say, this recipe produced a very juicy, flavorful, and tender roasted chicken.  If you prefer, you can substitute the whole chicken with bone-in, skin-on chicken breasts, and adjust your cooking time.  I have not tried it this way, so I am not sure if you would achieve the same results, but I feel it would be very close.

What makes this recipe healthy:

• Organic chicken
• Low Sodium
• Remove the skin when serving – low fat

Favorite Products:

• Dried herbs and spices

Herb Roasted Chicken
Serving size:  5 – 6 servings

3 Tbls. Extra Virgin Olive Oil
3 Tbls. Real Lemon Juice
2 Tbls. Worchester Sauce
1 Tbls. Honey
2 Tbls. Dried Parsley
1 Tsp. Mrs. Dash Original Blend – Seasoning Blend
1 Tsp. Garlic Powder
1 Tsp. Onion Powder
1 Tsp. Crushed Dry Rosemary
½ Tsp. Dry Thyme
¼ Tsp. Cracked Pepper
5 - 5 ½ Lb. Whole Chicken

Herb Mixture:
In a small bowl, combine the first 11 ingredients. Stir until thoroughly combined.  The herb mixture should resemble a loose paste.  Reserve about 1 ½ tablespoons of the mixture.

Preparation:

Clean your chicken with cold water, then pat dry, inside and out.

Lift up the skin on one side of breast meat by running your finger gently under the skin to loosen it from the breast meat, taking care not to tear the skin.  On that side of the breast, place half of the herb mixture under the skin of the breast and message mixture along the entire side of the breast and down along the thigh, coating the entire surface of the meat.  Repeat on other side of the breast. Take 1 tablespoon of the reserved  herb mixture and rub the entire cavity of the chicken.  With the remaining mixture coat the outside of the chicken.

Place a baking rack in a baking dish, large enough to hold your entire chicken.  Place chicken the rack, back side down.  Turn the wing tips under the chicken, allowing the chicken to rest on them.  Tie the legs loosely together using kitchen twine.  Cover the entire dish with plastic wrap and place in refrigerator for up to 4 hours. 

Roasting:

Remove the chicken from the refrigerator and place on counter.  Preheat your oven to 350 degrees. Remove plastic wrap from chicken and place chicken in oven.  Chicken is done when you place a meat thermometer in the thickest part of the thigh, not touching the bone, and it registers  165 degrees.  Depending on your oven, this could take about 2 – 2 ½  hours.  Let chicken rest for about 20 minutes before slicing and serving.

I would serve this with a refreshing salad and potato side dish.

NOTES AND REFERENCE:

Test your meat thermometer for accuracy:
Place probe in ice water, taking care not to touch the probe to the container, temperature should register 32 degrees.

 Place probe in boiling water, again taking care not to touch the probe to the container, temperature should register 212 degrees.

If you find that your thermometer is not accurate, adjust your cooking accordingly.

APPROXIMATE CHICKEN COOKING TIMES

USDA Food and Inspection Service

http://www.fsis.usda.gov/images/masthead_interior.jpg

Approximate Chicken Cooking Times
Type of Chicken	Weight	Roasting 350 °F	Simmering	Grilling
Whole broiler-fryer+	3 to 4 lbs.	1 1/4 - 1 1/2 hrs.	60 to 75 min.	60 to 75 min*
Whole roasting hen+	5 to 7 lbs.	2 to 2 1/4 hrs.	1 3/4 to 2 hrs.	18-25 min/lb*
Whole capon+	4 to 8 lbs.	2 to 3 hrs	Not suitable	15-20 min/lb*
Whole Cornish hens+	18-24 oz.	50 to 60 min.	35 to 40 min.	45 to 55 min*
Breast halves, bone-in	6 to 8 oz.	30 to 40 min.	35 to 45 min.	10 - 15 min/side
Breast half, boneless	4 ounces	20 to 30 min.	25 to 30 min.	6 to 8 min/side
Legs or thighs	8 or 4 oz.	40 to 50 min.	40 to 50 min.	10 - 15 min/side
Drumsticks	4 ounces	35 to 45 min.	40 to 50 min.	8 to 12 min/side
Wings or wingettes	2 to 3 oz.	30 to 40 min.	35 to 45 min.	8 to 12 min/side

+ Unstuffed. If stuffed, add 15 to 30 minutes additional time.

* Indirect method using drip pan.