Healthy Nuggets

Healthy Chicken Nuggets

Baked, Easy to make, Healthy

Spanish Version

I’m an only child, however I grew up really close to my cousins, one of them, the closest to my age has two kids, the first one a boy named Asier being the first child and for his mother’s “Practicity” he got used to have for meal “chicken and fries” and chicken for him means nuggets.

Even when the frozen nuggets have an arguably protein content, the caloric content and nutrient quality doesn’t seems for me as the most suitables for kids, or grown ups for that matter.

When Asier comes home to visit he have this nuggets and enjoy them without a doubt, in fact he loves them, they are really easy to make and much more healthy.

Yield: 4 portions

INGREDIENTS

1 lb Skinless boneless chicken breast
1 beat ended eggs
1/2 cup sesame seeds
2 Tbsp mustard seeds

PREPARATION

Over a piece of foil paper or wax paper put the ground chicken and form a cilinder sausage, the diameter of it will be the size of your nuggets.

Put the chicken on the freezer for at least one hour until is firm enough to be able to cut it without loosing shape.

Preheat the oven on 350 °F

Set the a baking sheet with foil paper

On 1 small bowl beat the egg in a separate bowl mix the seeds

Slice the cilinder on not so thick portions (max. Half and inch)

Pass each nugget over the egg and then pass it over the seeds until it’s completely cover, if needs more pass again on eggs and seeds.

Put each nugget on the oven sheet, once done bake for 20 minutes or until reaching at least 165 °F inside

Let them cool and serve with your favorite dressing.

NUTRITION FACTS
(Serving per recipe 4)

Calories 287
Carbs 7 g
Fat 16 g
Protein 31 g
Sodium 59 mg
Sugar 1 g

 

Advertisements
Spinach Frittata

Spinach and Herbs Fritatta

Breakfast, Easy to make, Healthy

Spanish Version

During my teen years i loved cooking shows, by that Time TLC had a few and i remember some as “Biba’s Italian Kitchen”. I Also remember to be seated with a paper sheet every day and write in some sort of shorthand everything that happened there. One of the recipes I remember (as a concept) was the Frittata, I don’t remember the recipe at all (it must be rotten down somewhere) but the idea to use a skillet and then place it into the oven was so intriguing, mostly because i never had a real oven until I moved out, and if you add to this the aroma of fresh herbs it turns even better.

The following frittata is not Biba Caggiano’s, but it works marvels as a high fiber and protein healthy breakfast.  In the picture is served with Arepas to add a high glicemic index carb to your diet.

You may add some grated cheese but as im right now on a non dairy diet, there’s no cheese on this one.

INGREDIENTS

1 Small scallion chopped green and white parts
1 tbs. olive Oil
1 cup washed spinach leaves
1 Sprig of Oregano
1 Sprig of Thyme
4 Basil Leaves
4 Egg whites from large eggs
2 Egg Yolks from large eggs
Salt and Pepper

Special Equipment: A heavy ovenproof skillet

PREPARATION

Preheat the oven broiler on the higher temperature and align place the tray on the middle rack.

In an ovenproof skillet pour the oil, once hot sauté the scallions until the white turns clear.

Add the spinach, herbs and salt tossing it for a less than a minute so it doesn’t loose all the crispness.

Mix the egg whites and yolks and pour into the skillet.

Remove the skillet from the burner and place it in the oven until the top is golden brown (about 15 minutes)

Remove from oven using a protective mitten to avoid burning yourself, the frittata will be risen and it will be turning back down while it cools.

Put it on a plate and enjoy!

Nutrition Facts

Calories 321 cal
Carbs 3g
Fat 17g
Protein 35g
Sodium 441 mg
Sugar 0g

Arepas on the griddle

Arepas

Easy to make, Venezuelan Food

Spanish Version

One of the main Venezuelan dishes is the arepa, a corn “bread”, done since prehistorical times by the natives, the history of the arepa date from the 800 to 400 b.C, some corn fossils and utensils used to make them has been found.

The original process require dried corn kernels, de hulled, cooked, milled and kneaded, which required a lot of cooking time, however, thanks to the industrial revolution in 1959 a group of visionaries simplified this process with the creation of the precooked corn flour, a product obtained from the corn flakes used for the brewing process.

There is versions of the arepas as homes in Venezuela, there are sweet and savory, empty and filled, this first recipe has the basic arepa dough.

Some of The benefits of the arepas are the high glycemic index, which keeps the blood sugar levels very stable, being a corn product is riched with tocopherols and phytosterols which helps to reduce cholesterol levels in blod, it’s a gluten free or low gluten, depending on the corn flour producers.

It can be found in over 32 countries around the world under the brand P.A.N. made out of two maize varieties yellow or white corn.

INGREDIENTS

1 cup of precooked corn flour
1 1/4 cups of water
1 teaspoon corn oil
1/8 teaspoon salt

PREPARATION

In a bowl dissolve the salt into the water.

Gradually add the flour and mix it with the fingers to dissolve any lumps, adding enough to make a soft dough that holds its shape without cracking when molded.

Leave to rest for 5 minutes, then add the oil and work it in with your hands, if needed add more corn flour or water to keep the dough to the proper consistency.

Divide the dough in two portions, shape them into a 4-inch diameter patties, about 1 inch thick. Transfer to a plate.

Lightly oil a large nonstick skillet or griddle and heat over medium heat.
In batches, place the arepas in the griddle. Cook until the underside is golden brown, about 4 minutes, the patties must be loose from the griddle. Turn and brown the other side.

When the arepas are browned, transfer them directly to the oven rack (without any baking sheet) and bake until the surfaces of the arepas have formed a taut skin, when they are done you can tap them with the fingers and hear a hollow sound. Return arepas to the plate and let them cool a little bit.

Serve warm and pick something to fill them like ham or cheese, and enjoy!

 

 

Plated oatmeal pancakes

Oatmeal (Flour) Protein Pancakes

Basics, Breakfast, Easy to make, Healthy

Spanish Version

The Oatmeal has a lot of benefits, being able to work for the marketing department of the major oatmeal brand in the world, I had the opportunity to visit the factory and find out the process involved into making the Rolled Oats and the Oat flour.

Oatmeal is one of the less processed cereal you can find on the mass market, the company just receive the grain and process it by pressing it over with giant rollers, they pass it thru a, oven that heat them and dried them and then straight to the package.

Another part of this already pressed oats, go to the mill to create the flour, so it’s a very high fiber product that helps a lot on your everyday diet, it reduces the cholesterol levels, helps with the intestinal functions and it expands on your stomach to make you feel satisfied.

So, this is another delicious pacake recipe, very easy to make, it has no dairy products or sugar, its high protein and very fulfilling.

This could be a gluten free recipe if you are sure that the Oatmeal and Baking Powder has not cross contamination of any other cereal (just read the package)

INGREDIENTS

3 Large Eggs Whites

1/4 cup Oatmeal Flour

1/2 tsp Cinnamon

1/4 tsp baking powder

1/16 tsp salt

1 Tbsp oil for cooking

PREPARATION

Place a griddle on the burner on mid – high temperature

Whip the eggs until white and foamy

Add all the other ingredients and beat until well mixed

Spray the griddle with oil a little bit (for each pancake)

With a spoon cook the batter on one side until little dry bubbles bust into the pancake, then flip and cook for 30 seconds

Plate and serve with some honey

Serving:  4 small pancakes NUTRITIONAL FACTS (Aprox)

Calories 184 Carbs 22 g Fat 3 g Protein 20 g Sodium 323 mg Sugar 1 g

//

Protein Corn Pancakes

Maseca® and Protein Corn Pancakes

Easy to make, Healthy

Spanish Version

I waked up this morning willing to try a different thing for breakfast, so I made this protein pancakes to kickstart my metabolism, it just took me 5 minutes so it’s really easy to do.

Yield: 2 pancakes (for 1 portion)

INGREDIENTS

3 egg whites, from large eggs

1/3 cup Maseca® Nixtamalized corn flour

1/8 teaspoon (a pinch) of sea salt 

1/2 teaspoon Baking Powder

1 Tablespoon Corn oil for the griddle

PREPARATION

On a bowl whisk the egg until liquid and very foamy white color

add the corn flour, baking powder and salt and whisk until have al well mixed.

It’s a very thick batter, not so liquid

On a Medium-High temperature griddle spray some oil and spread half of the batter with a spoon.

Cook each pancake first on a side, until having small bubbles, then flip it and cook the other side for a few seconds.

Serve warm with some Honey, or sugarless marmalade, and enjoy!

Nutrition Facts (aprox)
Calories 375
Carbs 30 g
Protein 21 g
Fat 15 g
Sodium 387 mg
Sugar 1 g

Reina pepiada arepa

Reina pepiada

Venezuelan Food
Talking of Venezuelan food without mention the arepa, just has no sense.
The arepa is the excellence food for the Venezuelan, it’s used at any time as main course, side dish or even sweet snack. The consumption it’s calculated at 3,5 arepas/day/Venezuelan, reason why there exist a lot of recipes for preparations and fillings.
The “reina pepiada” it’s a classic on the Venezuelan areperas (a food joint mostly driven by the consumption of  arepas with a variety of fillings), it’s been said they was named in honor of a beauty queen of the 50’s. In my case I remember my first retina pepiada at one “arepera” at the “el rosal” neighborhood in Caracas, when I was 8 years old on one of those long entertainment days with my mother, the recipe seems simple, a chicken salad arepa with avocado, but it’s the complexity of the salad what makes it unique and delicious.
 
One of the things that allow me to share this recipe is that the main ingredient for the preparation of the arepas, the precooked corn flour, can be found in more than 32 countries in the world under the brand P.A.N., so there is no excuses to do them.
INGREDIENTS
Filling

  • 2  skinless, boneless chicken breasts (about 12 oz)
  • 1/2 small onion, sliced
  • 1/2 teaspoons salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 ripe avocado, pitted, peeled, and coarsely chopped
  • 1/4 cup mayonnaise
  • 1 tablespoon distilled white vinegar, plus more to taste
  • 2 tablespoons fresh cilantro minced
  • 2 tablespoons fresh parsley minced
  • 1/2 jalapeño, seeded and minced
  • 2 garlic cloves, minced
  • 1/2 cup seeded and smally dice dried bell pepper
  • 2 tablespoons finely chopped red onion
  • 1 scallion, white and green parts, finely chopped

Arepas

  • 3 1/2 cups lukewarm water.
  • 1 1/4 teaspoons salt
  • 3 cups precooked corn flour (I use white corn P.A.N. corn flour)
  • 2 tablespoons plus 1 teaspoon corn oil, plus more for the griddle
PREPARACIÓN

Filling

Place the chicken breasts and onion in a medium saucepan and add enough water to cover by 1 inch, add 1/2 teaspoon salt and 1/4 teaspoon pepper and bring to a boil over medium heat, once boiling reduce the heat to medium-low and simmer, uncovered, until the chicken is cooked through, about 15 minutes. Remove the chicken from the saucepan and let cool completely so can be handled by hand and then tear it into shreds.
Mash the avocado, mayonnaise, and vinegar together in a medium bowl with a fork until smooth. Stir in the cilantro, parsley, jalapeno, and garlic, then add the chicken, red pepper, red onion, and scallion and mix together. Season with salt and pepper. Taste and add more vinegar to give the filling a pleasant, but not sour, tang. Cover and refrigerate until ready to serve.
Arepas
In a bowl dissolve the salt into the  3 cups lukewarm water. Gradually add 3 cups precooked corn flour, mixing with your fingers to dissolve any lumps, adding enough to make a soft dough that holds its shape without cracking when molded.
Set dough aside to rest for 5 minutes then add the oil and work it in with your hands, if needed add more corn flour or water to keep the dough to the proper consistency.
Divide the dough into 6 equal portions, shape them into a 4-inch diameter patties, about 1 inch thick. Transfer to a baking sheet.Position a rack in the center of the oven and preheat the oven to 350°F.
Lightly oil a large nonstick skillet or griddle and heat over medium heat.In batches, place the arepas in the griddle.
Cook until the underside is golden brown, about 4 minutes, the patties must be loose from the griddle.
Turn and brown the other side. Return arepas to the baking sheet.
When all of the arepas are browned, transfer them directly to the oven rack (without the baking sheet). Bake until the surfaces of the arepas have formed a taut skin, return the arepas to the baking sheet and let them cool a little bit.
Split each arepa in half and fill with the chicken mixture. Serve warm.