Super Succulent Chicken Breast

Written by bridget on . Posted in Ravishing Recipes

Succulent Chicken Breast

 

I’m not sure about you, but since I’ve discovered the heavenly nature of FULL FAT and FULL FLAVOUR food, chicken breast has become kinda Meeehhhh….!

It’s hard to cook well, and more often than not is dry and uninspiring, unless you marinate it well, or add a heap of sauces or condiments!

Well, that WAS until I stumbled across this AMAZING way to cook chicken breast!

Following the technique I will share with you here, my chicken breast is once again SUCCULENT and TENDER and OH SO DELICIOUS every time!!

To make easy, peasy lunches for the week, just BATCH this process (ie cook a few at a time!), slice and pop into some containers with your desired accompaniments- brown rice, green veggies, steamed or roasted sweet potatoes, salad are just a few great ideas! OR you may love to slice these succulent chicken breasts and make super delicious chicken sandwiches!! :) NOMNOM You can’t go past a chicken, lettuce and mayo sandwich right?!!?!?

Remember too you can experiment and play and create ENDLESS variations of this basic technique so you need never get bored! Try a tandoori twist; a hint of Mexico; Italian influences; Thai flavours or any other flavour hit that takes your fancy ! :)

Me? Im SUPER happy with the flavour that lamb fat, himalayan sea salt and basic herbs (ie thyme & rosemary) impart in this dish, but you be the judge! :)

If you have any questions, feedback or ideas, email me on bridget@newleafnutrition.com.au

It’s always a pleasure to hear from you! :)

Super Succulent Chicken Breast

Ingredients:

  • As many free range (organic too if desired/available/affordable) chicken breasts as you wish to cook
  • Your cooking fat of choice (I LOVE collecting the fat from my lamb/beef/chicken roasts & saving it in old coffee jars for cooking with. It has INCREDIBLE flavour and makes a meal THAT much more satisfying! You may like extra virgin coconut oil, or extra virgin olive oil)
  • Himalayan Sea Salt (HSS)
  • Your choice of herbs – my go-to at the moment are thyme and rosemary. Fresh or dried is fine.
  • Optional : garlic cloves, unpeeled
  • Veggies or salad and/or rice/potato that you wish to serve with your breasts

Method:

***NB I adapted this recipe and process from a post I stumbled across over at thekitchn.com Forever grateful for the genius there! :)

1) Season chicken breasts as desired (me : HSS, thyme, rosemary)

2) Heat pan over medium-high heat and when hot add your choice of cooking fat (I add enough to generously coat the whole surface of the pan)

3) Turn the heat to medium and immediately place your chicken breasts in the pan and allow them to cook, without moving them, for just 1 minute.

4) Then, flip the chicken breasts.

5) Turn the heat down to low.

6) Cover the pan with a tight fitting lid and allow to cook -without removing lid AT ALL, not even to peek- for 10 minutes. I set a timer always! The timing is OH SO important!

7) Turn off the heat and if you have an electric stove top like me (BOOOOO!), move the pan to a non-heated element. Re-set the timer, DO NOT touch the lid, and let them sit for another 10 minutes. It’s ultra important you do not lift the lid.

8) After 10 minutes you can remove the lid and check that your chicken is done. There should be absolutely NO PINK in the middle of your chicken breasts. To be ultra safe and make absolutely sure it is cooked through, you can use an instant-read thermometer to check the temperature is at least 74°c/165°F).

9) Slice and serve with whatever you have prepped for your meal. I am loving broth/salad/veggie style meals at the moment! I go through my phases!

10) Store any leftovers in containers in the fridge and enjoy having ready-made meal-starters for lunches or dinners!

ENJOY!!

Remember to send any questions, feedback or ideas to bridget@newleafnutrition.com.au

LOVE YOUR FOOD !

xo

BridgetJane

Healthy Lifestyle and Happiness Coach

Accredited Practicing Dietitian (APD), Counsellor, Psychology of Eating Coach

www.newleafnutrition.com.au

Confused about the best food for YOUR body, energy, health and fitness goals? Tired of conflicting information? Want it made SIMPLE and EASY for you?

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Crispy, Delicious, Nourishing Chicken Drumsticks

Written by bridget on . Posted in Ravishing Recipes

Drumsticks_board

So you might have guessed that right now I’m obsessed with SIMPLE, EASY, DELICIOUS meals and cooking foods that are as CLOSE to nature as possible.

Minimal condiments. Minimal processing.

Just delicious food in it’s most natural form.

Eating this way has had SO many benefits in our household.

Simplicity (= less stress!)

Savings (= cheaper!)

Satisfaction ! (=YUMMMMMMM!)

Without a doubt, this way of eating is cheaper, easier, healthier, WAY more YUMMY and such a BREEZE to “stick to”…!

And this week I have a FABULOUS Lunchbox hack for YOU, hubby/wifey, kidlets and anyone else you choose to feed :)

It’s the process/habit of BATCHING on the weekend OR whenever it is that you DO get in the kitchen to cook :)

Why not do it in bulk and prep some things ahead so you are organised for the week and lunches are sorted!

This baby is one we LOVE in our household and it’s such a NO-brainer, hands-off “recipe”

 

Crispy, Delicious, Nourishing Chicken Drumsticks

Drumsticks

Ingredients :

-your choice quantity of free-range chicken drumsticks

-extra virgin olive oil (EVOO) – Organic is best

-himalayan sea salt (HSS)

-dried/fresh herbs (I use rosemary and thyme)

-your choice of veggies to roast (we like sweet potato, carrot and potato) – I leave the skin on all, give a scrub and chop in roughly equal portions

-your choice of greens to steam

Method:

-line as many baking trays as you need with baking paper (this makes cleaning a breeze!)

-place drumsticks scattered with roasting veggies on each tray

-drizzle all with EVOO

-sprinkle over HSS, thyme and rosemary

-give it lots of love

-place in a pre-heated oven for appropriate time. If wanting to SLOW roast, 2-3 hours on 130/140 degrees Celsius is the way to go. Otherwise, regular roasting temps and times are your friend (180-220 degrees Celsius for approx 1.5hrs)

-when done, steam your greens of choice as per your most preferred method

-When the chicken and veggies are cooked, allow them to cool JUST slightly. Get out as many containers as you would like to make “lunches”. (We do 4-5 at a time). Portion out the chicken, roast veggies and steamed veggies into your containers, then pop in the fridge!

BAM! Your DELICIOUS lunches are done!

***Be sure to always practice Food Safety and keep your food at safe temperatures. If re-heating, reheat to recommended temperatures. Check here for information and guidance (We use insulated lunch boxes with ice bricks and eat our roast lunches COLD- we love it like that!)

 

I hope you enjoy this one and be sure to send feedback, questions & so on to bridget@newleafnutrition.com.au

Big Love,

BridgetJane

Health & Happiness Coach

Accredited Practicing Dietitian~Counsellor~Psychology of Eating Coach

www.newleafnutrition.com.au

 

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Succulent Slow Roasted Lamb, or Lamb in a Bag

Written by bridget on . Posted in Ravishing Recipes

Slow Roast Lamb Shanks

Yes you can be forgiven for thinking, “Lamb again?!?!”

But honestly, if you have NOT explored or experienced the absolute lip-smacking deliciousness that is ANYTHING lamb-slow-cooked, then you really ARE missing out!!

Last week we jetted off to visit the fam-bam down south for my Grandfathers 80th Birthday…

I promised to do something that I’ve NEVER done for my mama and bro-bear, and that is cook something they too consider YUM! (usually the Health Freak in me would be all like, “I’ll make you something super healthy & lean & fresh….” and I’ve lost them! LOL)

As you may know, I have gone through somewhat of a transformation when it comes to “Healthy Eating” and I have transitioned over to something that FEELS “oh so absolutely right in EVERY WAY”….

You see, the way I used to eat was incredible!!! So, so healthy and so, so good! I was always energised and satisfied and well-nourished YET there was a part of me that was still AFRAID… Afraid of FAT… Of REAL FOOD – all intact with fat and oil and so on….

I ate OODLES of fish, fatty fish included (actually, mostly), roo, lean meat….. But never MEAT or POULTRY in it’s WHOLE form….

I’d been educated and “conditioned” to AVOID fat…..REMOVE the skin…. LIMIT oil….

And my body TRULY could NOT tolerate anything even slightly fatty that was not fish or coconut….

Through my few months of total rest and nutritional reset, I COMPLETELY changed up what I had been eating EVERY SINGLE day for as many years as I can remember!!

I went back to TOTAL basics… a TOTALLY clean and WHOLE way of eating that included things I once BARELY EVER ate – chicken, beef, broth, to name a few…. and NOTHING, not ONE thing, from a packet!!!

The process I followed enabled me to then slowly introduce foods so I could get a REAL sense of if/how they suited my body.

And in EXCITING news for me, it turns out I LUUUUURVE skin on chicken and LOADS of fat from slow-cooked meat and broth…..! NOMNOMNOM..!

Not only do I love it, but my BODY loves it too!!

No more intense reactions from animal fat or oil or skin, and nothing but PURE enjoyment and satisfaction :)

Even better yet, I no longer get dizzy or shaky or dysfunctional if I’ve not eaten for a few hours! Because my body has now been “trained” to run off/use my “fat stores” I am able to function and operate for HOURS without food if necessary. I do still like to eat every few hours but I don’t HAVE to…! It’s a nice change and means I no longer panic if it is a while between feeds! (I used to suffer with hypoglycaemia in the past- which if you’ve experienced it, would know its very unnerving and can make you feel quite ill and even cause you to pass out)

Things I once “feared”- like lamb shanks, chicken marylands, fatty beef etc have become STAPLES in my diet.

I always believed deep, down inside of me that eating AS CLOSE TO NATURE as possible was the best way to eat, yet YEARS of conditioning and fear meant that I still crept around and avoided certain “Real foods”…..

I can’t tell you HOW NICE and HOW CONGRUENT it feels to now ABSOLUTELY eat as close to nature as possible, and better yet how SATISFYING and NOURISHING it feels!! It might sound strange, but I feel more ME than ever :)

And PROUD!! Cause I can cook food that EVERYONE loves AND that is EASY and EFFORTLESS and FAIL-PROOF and SIMPLE and -believe it or not- MORE economical!

My meat is all grass-fed, my chicken free-range, and if possible organic, our dairy is organic and “unhomogenised”….

It feels so YUMMY!!

I’m still exploring and slowing introducing new options and its ever so exciting to share these “old-school”, traditional and EASY ways of cooking with you :)

ANYONE can make these meals…. EVERYONE will DEVOUR them and you too will feel PROUD and SATISFIED! :)

So today I’m sharing with you what I made for the FAM-BAM last Friday, and let me tell you….There was NOT ONE skerrick of leftovers! Satisfaction ALL ROUND, AND boasting for DAYSSSSSS :) hehe AWESOMESAUCE!

So here you go:

Succulent Slow Roasted Lamb, or Lamb in a Bag!

Ingredients :

  • Your choice of Lamb Shoulder, Leg of Lamb OR Lamb Shanks (I used 2kg of lamb shoulder & 2 lamb shanks JUST to be safe!) The butcher told me that lamb shoulder is THE BEST for roasting, and he made a few cuts into it to make it easier to serve :) So, I do recommend speaking to your butcher :)
  • Fresh or Dried Rosemary and Thyme
  • Fresh, whole garlic cloves, smashed but still intact
  • Himalayan Sea Salt (HSS)
  • Extra Virgin Organic Olive Oil (EVOO)
  • Your choice of sweet potato, potato, carrot, other roasting veggies
  • Your choice of greens
  • Cornflour IF you would like to make a gravy from the pan juices

Method :

  • Preheat oven to 130 degrees Celsius
  • Coat your lamb with a slathering of EVOO 
  • Sprinkle over a generous amount of HSS and fresh or dried herbs
  • Place your lamb into a large oven bag- following the directions on the packet. Be sure to pierce the bag a little to allow air to escape and prevent the bag bursting
  • Chuck the smashed garlic cloves in the bag too
  • Place into a deep roasting dish and pop in the oven to slowly roast for 7-8 hours, or until the lamb falls off the bone
  • When there is an hour or two to go, chop up all your roasting veggies (I leave all skin/peel on and simply wash and chop!), cover with EVOO and HSS and pop into oven. Once you remove the lamb you can up the temperature on the oven to finish the veggies if required.
  • When the lamb is done, remove it from the oven and let it rest in the bag for 30 minutes. At this point you can drain off any juices and either serve as they are over the lamb, OR create a gravy by heating and adding cornflour.
  • When you are under 10 minutes from serving, chop and steam your greens as desired
  • When everything is ready to go, channel your creative genius and serve as you desire :)
  • No matter how you serve it, or what it looks like, it will TASTE sensational!

ENJOY!!

Yes, I hope I’m giving you the Slow cook bug! :)

We went out for the WHOLE day once I had prepped this meal! :) How AWESOME is “hands-off” cooking?!?! MAGICAL :)

Send feedback or questions to bridget@newleafnutrition.com.au

Big love,

BridgetJane

Health and Happiness Coach (certified and accredited Dietitian, Counsellor, Psychology of Eating Coach)

www.newleafnutrition.com.au

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