Category: PROTEINS

Fire Day Friday: Quick Marinated Grilled Flank Steak

Fire Day Friday sneaked up on me once again.  I had a flank steak but didn’t want to do fajitas again.  I needed something fast and delicious.  
But I had an ace up my sleeve.  Instead of digging through a pile of magazines or flipping through cookbooks, I consulted Grilling.com on my phone and found a recipe for Quick Marinated Flank Steak with Packet Potatoes.

Fast, easy, and grilled…..just what I needed!  

Quick Marinated Grilled Flank Steak
adapted from Grilling.com
1 flank steak
1/2 cup red wine vinegar (I substituted balsamic pomegranate vinegar)
1/4 cup soy sauce
5 cloves garlic, minced
1/4 cup flat leaf parsley, chopped
1 1/2 lb potatoes
4 cloves garlic, minced
2 Tbsp olive oil
2 Tbsp parsley, chopped
salt & pepper to taste
Score the flank steak (make 1/8th inch deep cuts in a criss cross pattern) and then put into a Glad zip top storage bag.  Add the vinegar, soy sauce, garlic, and parsley.  Let marinate for one hour.  That might not sound fast, but for marinating times, that is like broadband compared to dial up.
Cut your potatoes into 1/2″ pieces (skin on) and toss in the garlic, oil, parsley and some salt & pepper.  Divide onto two squares of aluminum foil.  Form each square into an “envelope” by folding in half and folding up the other three sides.
Now preheat your grill to high.  
I used 1 chimney (Weber 7416 Rapidfire Chimney Starter) full of Kingsford Competition briquettes in my charcoal grill (not my Big Green Eggs).  I like the Comp because it burns hotter for grilling & searing.  When I am cooking at lower temps (225f-350f), I use the original Kingsford.
Place the foil packets to the side (indirect) of the coal fire.  If you are doing this on a gas grill, place them where they are not directly over a burner.  
Grill the steak 4 minutes per side for medium rare (125f internal temp).  If you want nice grid marks, turn the steak 90 degrees after 2 minutes.  Go 5 minutes for medium.  

How did I get such great grill marks?  I cheated.  I used GrillGrates (Hard Anodized GrillGrate Gift Kit).  They work on gas grills and charcoal grills.  They prevent the flare ups and also give kick butt sear marks.  I’ve been using them for a few weeks and have been impressed.
 
Remove steak and let rest.  Flip the potato packets and could another 10-15 minutes while the steak rests.
Slice the steak thinly across the grain (short side, not lengthwise).  Carefully open the potato packets to avoid being burned by the escaping steam.  
This steak was delicious and disappeared!  

FTC disclosures:
1)  Kingsford Charcoal – They sent me to Kingsford University this year but Kingsford has meant “cookout” to me ever since I was a kid and my dad would be firing up the family grill.  I am proud to be affiliated with them.  I don’t get any kind of pay per post or anything like that.  Just a great product.
2)  Grill Grates – I received my set for free for testing.  If they call asking for me to return the sample, I’m not answering my phone.  Ya’ll didn’t see me.  I didn’t post this.  I was never here.   These are not the droids you’re looking for.

PEKING ASIAN CHICKEN WRAPS ~ HEALTHY MEALS

I’ve made these wraps a few times. I always forget how good they are and I end up saying “Why don’t I make these more often!”  They are super healthy, quick and delicious.  
They keep well in the refrigerator and I love to have them for lunches.   I did think that blanching the pea pods was annoying. I no longer blanch the pea pods when I make them, I just throw them in with the onions and cook them a bit. One less step. I’m all about cutting steps out of things and making it easier. 

Peking Asian Chicken Wraps  ~ Adapted from Eat Better America

1/2 cup uncooked brown rice
2 teaspoons sesame oil
4 green onions
1/4 pound snow peas, trimmed
1 heaping cup of shredded cabbage (I used cabbage mix)
1 cup shredded carrot (I used a bit less as I had cabbage in my mix)
2 tablespoons seasoned rice vinegar (recipe called for unseasoned, I like seasoned better)
2 teaspoons ginger (I used from a jar)
2 cups shredded chicken, cooked (I used 10 oz)
8 whole wheat tortillas
8 tablespoons Hoisin sauce
  • Cook rice according to directions, set aside.
  • Heat water in saucepan to boiling, add snow peas and cook for about 30 seconds. Drain and rinse with cold water until cool. Cut lengthwise into small strips. In a bowl, stir together snow peas, cabbage, carrot, rice vinegar and ginger.
  • Heat sesame oil in pan, add green onions, cook and stir for a minute, then stir green onions and oil into cooked rice. Add rice mixture to the bowl of veggies.
  • Add chicken to veggies and rice. My chicken was cooked, but frozen so I threw it in the pan and thawed it out and made it warm.
**The actual recipe called for the rice, veggie mixture and chicken to be all separate. I preferred to throw it all in the same bowl. We liked this warm but you could eat it cold as well. We put the hoisin sauce on the bottom of a toasted tortilla and then a scoop of the chicken/rice/veggie mixture. This made 8 wraps using 8 inch whole wheat tortillas.

Total calories = 2140 calories8 
servings = 268 calories per wrap

Crockpot Herbed Chicken

Crockpot Herbed Chicken
4 boneless, skinless chicken breasts
Home Seasoning
2-3 T butter
1/2 cup chicken broth
Paprika
Italian Seasoning
Garlic Powder
1 lemon or a lemon squeeze

Directions:  Put chicken in the crockpot (mine were still frozen).  Add 2-3 Tablespoons of butter or margarine.  Season the chicken with Home Seasoning.  Add 1/2 cup of chicken broth.  3-4 liberal squeezes of lemon juice.  2-3 shakes of paprika (mine came out really fast).  2-3 shakes of garlic powder.  Cook on high for 4-6 hours or on low 8-10.

Here’s what you’ll need:

Put the chicken in the crockpot and turned it on 4 hours or high.

Throw in 2-3 T of butter.
Sprinkle Home Seasoning all over it.
Measure out 1/2 cup of chicken broth and added it to the pot.   Add 3-4 big squeezes of lemon juice.
Dash in some paprika and garlic powder.
Here’s what you’ll end up with:
Super tender chicken with great flavor.  Make sure you keep the leftovers for sandwiches!

SOUTH WESTERN CHICKEN CASSEROLE

SOUTH WESTERN CHICKEN CASSEROLE
3-6 boneless, skinless chicken breasts
3 cups frozen hash brown potates
1 large can Durkee’s french fried onions, divided
1 can Old El Paso green enchilada sauce
1 can Rotel tomatoes, drained
1 can white niblets corn, drained
1 cup grated sharp white cheddar, divided
3 tablespoons butter
3 tablespoons flour
1/4 teaspoon salt
1 cup milk
salt and pepper to taste
PURE

  • Preheat oven to 375 degrees.
  • Spray large casserole dish with PURE.
  • Spread potatoes along the bottom.
  • Top with first half of french fried onions.
  • Top with first half of cheese.
  • Salt and pepper chicken breasts layering them over cheese seasoned side down.
  •  Salt and pepper top sides of chicken.
  • Layer corn and tomatoes over top of the chicken.
  • Melt the butter in heavy saucepan. 
  • Blend in flour and salt. Cook until bubbly. 
  • Remove from heat and gradually stir or whisk in liquid. 
  • Return to heat and cook, constantly stirring until smooth and thickened.
  • Whisk in enchilada sauce.
  • Pour over corn and tomato layer.
  • Top with remaining cheese.
  • Ring French fried onions around the edge.
  • Bake 30-45 minutes covered.
  • Bake another 15-30 minutes uncovered.
  • Let stand 5-10 minutes.

 These were our wonderful potato leftovers below and they tasted better and more full of flavor on day 2 and 3.

SOUTH WESTERN CHICKEN CASSEROLE

SOUTH WESTERN CHICKEN CASSEROLE
3-6 boneless, skinless chicken breasts
3 cups frozen hash brown potates
1 large can Durkee’s french fried onions, divided
1 can Old El Paso green enchilada sauce
1 can Rotel tomatoes, drained
1 can white niblets corn, drained
1 cup grated sharp white cheddar, divided
3 tablespoons butter
3 tablespoons flour
1/4 teaspoon salt
1 cup milk
salt and pepper to taste
PURE

  • Preheat oven to 375 degrees.
  • Spray large casserole dish with PURE.
  • Spread potatoes along the bottom.
  • Top with first half of french fried onions.
  • Top with first half of cheese.
  • Salt and pepper chicken breasts layering them over cheese seasoned side down.
  •  Salt and pepper top sides of chicken.
  • Layer corn and tomatoes over top of the chicken.
  • Melt the butter in heavy saucepan. 
  • Blend in flour and salt. Cook until bubbly. 
  • Remove from heat and gradually stir or whisk in liquid. 
  • Return to heat and cook, constantly stirring until smooth and thickened.
  • Whisk in enchilada sauce.
  • Pour over corn and tomato layer.
  • Top with remaining cheese.
  • Ring French fried onions around the edge.
  • Bake 30-45 minutes covered.
  • Bake another 15-30 minutes uncovered.
  • Let stand 5-10 minutes.

 These were our wonderful potato leftovers below and they tasted better and more full of flavor on day 2 and 3.

I participate in the following memes and this recipe may be linked to one or all of them 🙂 Cookbook Sunday, Decidedly Healthy or Horribly Decadent, Eat.Live.Be. @ Eats Well With Others,  Family Friendly Friday, Fat Camp Friday, Feed Me Friday, Food Friday, Food Trip Friday, Foodie Wenesday, Fresh, Clean, and Pure Friday, Friday Favorites, Friday Potluck, Full Plate Thursday, Fun with Food Friday, Garden Variety Wednesday,  Hearth and Soul, It’s a Keeper Thursday,  Just Another Meatless Monday, Let’s Do Brunch, Made it on Monday, Magazine Mondays, Midnight Maniac Meatless Monday,  My Meatless Monday,  Our KrAzY kitchen,  Recipe Swap Sundays,  Saturday’s Party, Saturday Swap, Seasonal Saturday, Souper Sundays at Kahakai Kitchen, Sundays at One Food Club, Tailgating Time!, Tasty Tuesday, Tempt My Tummy Tuesday, This Week’s Cravings, TMS Show & Tell,  Tuesdays at the Table,  Vintage Recipe Thursday, What’s on the Menu Wednesday, What’s on Your Plate?,  Wicked Awesome Wednesday

Fire Day Friday: Grilled Pork Chops with Pineapple Cucumber Relish

When I was in college (in Nebraska), we used to frequent this little place called Cliff’s Lounge.  Cliff’s Lounge was known for it’s Kamikazes.  Fifty (yep..5-0) different flavored Kamikazes to be exact!  It was a college students little heaven, trust me!  And we aren’t talking shots…we are talking large (did I mention LARGE) glasses of the devils’ own liquid!  My top 3 picks from that list of 50 were:  Purple Hooter, Troutwater (don’t judge), and Pineapple.  I have a vague memory of consuming all three one night… but we’ll skip over those stories as my mom might be reading this!!

So, I guess you are probably asking yourself why I’m telling you this, right?  Well, it seems that every time I eat or drink something pineapple, I am reminded of the Pineapple Kamikazes at Cliff’s.  Don’t ask me why, it’s been years since I’ve been to Cliff’s, but there was just something about those tasty drinks and the green tissue paper balls hanging from the ceiling that I will never, ever forget.  Plus, this is a little plug for Cliff’s – if you are ever in Lincoln, Nebraska, I highly recommend stopping by for a drink or two (or three).  The atmosphere alone is worth checking out!!
ANYWAY…on to what we are really here for:  If you have followed by blog at all, or have read at least one of my posts here since the beginning of the year, than you will probably know that I have a thing for sauces.  When I say sauces, I do have to include salsas and relishes to that mix…as I see it, salsas and relishes are just chunky forms of sauce anyway 🙂
My only problem with this meal was that I could not find thick cut pork chops.  UGH!!  It’s getting harder and harder for me to find anything but paper thin cuts.  What I hate the most is that the cook time has to be very hot and very fast so that it doesn’t dry out.  If you find thicker chops, grab them…just remember to keep them on the grill longer.  Other than that, this meal was perfect.  The flavors melded perfectly together… but I believe one of the best flavor combos out there are pineapple and pork!

Grilled Pork Chops with Pineapple Cucumber Relish
Adapted from Food Network Magazine
Printable Recipe 
Ingredients:
1 cup chopped or crushed pineapple
1 Tablespoon pineapple juice
2 teaspoons lime juice
1 teaspoon creamy peanut butter
1 teaspoon fish sauce
1 jalapeno pepper, finely chopped
1/4-1/2 English cucumber, finely chopped
salt and pepper
4 pork chops (whatever cut you can find will work – ours were boneless loin chops)
2 teaspoons olive oil
garlic salt
pepper
cayenne

Directions:

Rub the pork chops on both side with olive oil.  Season with garlic salt, pepper, and cayenne.  Allow to sit in the refrigerator for at least 1 hour.  If using thin chops, leave them in the fridge until you are just ready to throw them on the grill…the colder your thin chops are, the better.
In a food processor, puree 1/2 a cup of the pineapple along with the lime juice, peanut butter, and fish sauce.  In a bowl, add the cucumber, jalapeno, and remaining pineapple.  Pour the puree over and toss to combine.  Season with salt and pepper.

Preheat your grill to 425 degrees.  Grill, covered, for 3 minutes, flip and grill another 2-3 minutes.  Remove pork from the grill, serve with relish.  Enjoy!

Fire Day Friday: Island Beach Chicken

I’d love to tell you that I call this Island Beach Chicken because it reminded me of my sun bleached days surfing the East coast of Florida.  Can’t you just see the flickering orange light of a bonfire, crackling against the sound of the crashing night surf?  The warm sea breeze carries the smell of spicy wood grilled chicken in the air along with the chatter and laughter of a handful of weary surfers. 

Reality Check:  While we did spend many a day chasing the best waves up and down the coast, we NEVER ate like that.  We were broke (duh, we surfed all day), it was late, and we ate off the $1 menu at Taco Bell.  (Actually back then it was a $.79, $.89, $.99 menu).  Yeah, this is really me circa 1984. 
I call it Island Beach Chicken because it mimics my favorite jerk chicken and just about any other chicken from island beachy destinations like Jamaica, the Bahamas, Virgin Islands or Barbados.   They all use a spicy, highly seasoned mojo and grill over live fire.  
Island Beach Chicken
Source:  www.nibblemethis.com
1 whole chicken, cut into pieces (or 8 bone in thighs, 4 leg quarters, whatever….)
1 ea roasted red bell pepper (I used a jarred pepper which is about 1/4 cup, real ones yield more)
1 ea habanero pepper, seeded and diced (wear gloves, trust me)
1/4 cup green bell pepper, diced
1 ea green onion, diced
1/4 cup red onion, diced
1/4 cup yellow onion, diced
1/4 cup parsley, diced
2 cloves garlic, diced
1 tsp salt
1 tsp dried thyme
1/4 cup orange juice
1/4 cup lime juice
1/4 cup oil
Like I said, the beachy chicken dishes almost all have a mojo paste thing going on.  Take all of the ingredients except the chicken and put in your blender, food processor or Magic Bullet (What?  it was a gift)
and blend/process/bulletize until smooth.
Marinate the chicken with the mixture for 4-8 hours.
Set up your grill for a medium heat (350f) direct cook.  That takes about 1 chimney full of Kingsford Charcoal for my grill.  (The grill I use other than our two Big Green Eggs)
Grill for 8-12 minutes per side.  I spend much more time turning these throughout the cooking time compared to a steak when I say the less turning the better.
Don’t be afraid of a little char.
Remove when the thighs are 170f and the breasts are 160f. 

Wow, this was totally tubular and awesome to the max!

Seriously though, the marinade is spectacular.  It brings all of the flavor of jerk chicken without all of the burning heat. 

CHICKEN with VERDE SAUCE ~ CLASSIC GOOD EATS

  • Spray casserole dish with PURE
  • Lay chicken pieces in bottom.
  • Generously salt and pepper chicken.
  • Cover with Fire Roasted Salsa Verde
  • Place a generous dollop of sour cream on top of each chciken piece.
  • Cover with grated Monterey Jack cheese.
  • Sprinkle with diced tomatoes and chopped cilantro.
  • Bake 45 minutes at 350 degrees.
Fire Roasted Salsa Verde 
My Source for awesome homemade verde sauce =  Chris the wonderful cook, griller, photographer and Big Green Egg enthusiast. Check out his blog at www.nibblemethis.com   His Source = Adapted from Steven Raichlen’s Planet Barbecue! 
1 pound tomatillos, husks removed
1 Serrano pepper
1 jalapeno pepper
1 Anaheim pepper
1 large onion, peeled and sliced into thirds
3 cloves garlic, peeled and skewered together with a toothpick
½ cup cilantro, chopped
1 tablespoon bacon fat
3 ounces chicken stock
½ teaspoon sugar
Salt and pepper to taste
  • Get your grill cooking at about 450f. 
  • Place the peppers and tomatillos on and sear them until all sides are blackened. 
  • This should take a few minutes per side. Remove and place them into a plastic bag for 5 minutes. 
  • Meanwhile, grill the onion and garlic until browned (about 4 minutes a side for the onion, 1-2 for the garlic) and remove from heat. 
  • Skin, seed, and dice the peppers. 
  • Skin and quarter the tomatillos. Don’t be super picky about getting all the charred skin off, you want a little in there for flavor. 
  • Quarter the grilled onions. 
  • Place them all in a food processor and pulse them until you get a salsa like texture. 
  • Heat the bacon fat over medium high heat and then add the tomatillo mixture for 3-5 minutes. You’ll get some thick “pops” as the thick liquid heats but keep stirring. 
  • Mix in the chicken stock and bring to a simmer. Cook for 5 minutes, letting the flavors get happy together. 
  • Season with salt and pepper to your taste.
Be sure and stop by my food blog, Always Eat On The Good China for other tasty recipes.

SMOKEY CARAMELIZED BALSAMIC CHICKEN

I had a bottle of liquid smoke sitting in my cupboard for a long time. I used it for a few things but didn’t know what else to do with it.

Until now.  I’ve made this chicken several times and it’s always a hit.  It’s a quick, simple way to dress up ordinary chicken in a delicious, healthy way.

SMOKEY CARAMELIZED BALSAMIC CHICKEN

2 tablespoons I Can’t Believe It’s Not Butter, light or regular butter
2 teaspoons liquid smoke, divided
1 medium onion, finely diced
1 cup water
2 cloves garlic
3 – 6 ounces boneless chicken breasts
2 tablespoons balsamic vinegar
2 teaspoons brown sugar
salt and pepper
  • In a large pan, melt butter with 1 teaspoon of the liquid smoke. 
  • Toss onions in and saute for a few minutes or so. 
  • Season chicken with salt and pepper, add to pan and brown for about 10 minutes, turning once. 
  • Remove to a plate, add garlic and one cup water to the pan, boil for about 1 minute scraping up the browned bits. 
  • Return chicken to pan, cover and simmer until chicken is cooked through, about 20 – 30 minutes. 
  • Move chicken to one side of pan (or briefly remove), and stir in brown sugar, balsamic vinegar and 1 teaspoon liquid smoke. 
  • Boil uncovered until slightly thickened. 
  • Move the chicken around in the delicious liquid to slightly caramelize on the chicken. 
  • Serve with flavored onions over the chicken.

Total calories = 1064

3 servings = 355 calories per chicken breast

Fire Day Friday: Mediterranean Grilled Chicken

 

 Do you ever get home from work and realize you are just not in the mood to cook?  It doesn’t happen to me too often, but when it does, I find myself facing a dilemma.  To cook or not to cook?  If I don’t cook, what will we do for dinner?  Heat up chicken nuggets or frozen burritos?  UGH.. no thank you… I mean if I’m going to go through the effort of even doing that, why not go the extra step and cook something a bit more healthy.  Hence the dilemma… I don’t want to cook, but I don’t want to eat junk either.


So what’s a girl to do?

This girl just figures out a way to put as little time and as little effort into dinner as I possible can.  I guess that’s why my grill is my go to device in those situations.  I use propane, so it’s simple to click a button, let it preheat, and slap some meat on it. Of course, the fast and easy way must also be a tasty way, and this recipe is just that!  It’s simple, it’s flavorful, and it’s perfect for those nights where you want something good, but you don’t want to have to put a lot of effort into it.

Mediterranean Grilled Chicken  Adapted from Pam, For the Love of Cooking
Printable Recipe 

Ingredients:
4 boneless, skinless chicken breasts
1/4 cup mayonnaise
2 Tablespoons lemon juice
2 Tablespoons red wine vinegar
2 garlic cloves, finely minced
2 1/2 teaspoons dried oregano
Salt and pepper

Directions:

In a bowl, mix together the mayo, lemon juice, vinegar, garlic, and oregano until smooth.  Season with salt and pepper.  Place the chicken in a resealable bag or shallow dish and pour half of the sauce over the chicken.  Allow to marinate for at least 1 hour.  Cover the reserved sauce and leave in refrigerator until you are ready to grill the chicken.

Preheat your grill to 400 degrees.  Oil the grill grates.  Remove the chicken from the bag and place directly over the flame.  Allow to grill for 8-10 minutes per side or until the chicken is no longer pink in the middle.  Serve with the reserved sauce and enjoy!

BAKED WHITE FISH ~ CLASSIC GOOD EATS

2 teaspoons peanut oil    
1 small bunch green onions, sliced thin
1 teaspoon paprika
2 small kiwis, cleaned and sliced thin
2-4 white fish, cleaned and scaled, 2 pounds each
salt & pepper to taste   
3 tablespoons white wine    
3 tablespoons CHAMPAGNE DRESSING (or substitute fish or chicken stock)  
2 tablespoons butter, melted
1 lemon, sliced

  • This will work with other whole lean fish and cuts or ‘roasts’ of halibut or pink salmon.
  • Adjust the cooking time according to the thickness and density of the fish.
  • Preheat oven to 400 degrees F.
  • Spray baking dish well with PURE.
  • Rinse the fish well inside and out, pat dry, season lightly with salt, pepper and paprika and lay side by side in a shallow baking dish.
  • Layer lemon slices loosely over fish and season again.
  • Pour  the stock, dressing and ending with the butter over each filet.
  • Make a loose tent of foil over the tail of the fish and place in the oven.
  • Bake, rotating the pan once halfway through the cooking time, until a skewer easily enters the thickest part of the fish, 25 to 30 minutes.
  • Taste for seasoning and adjust if necessary.

Turkey or Chicken Primavera

I made a turkey a few weeks ago.  I like to shred the leftovers into 10 oz. portions (about 2 cups) and keep them in the freezer.  Then they are ready for a quick dinner if needed.  This of course could be done with chicken as well.
This is kinda my clean out the refrigerator meal.  I like to throw in as many veggies as possible!  You can custom make this with whatever veggies you like.  I sometimes will add garlic to the sauce as well as I like it garlicky!
Turkey Primavera

1/2 box Rotini or Penne pasta, Barilla Plus (7 ounces)

10 ounces turkey or chicken, diced or shredded
Cooking spray
Salt and pepper
1 medium zucchini squash, cut into circles
1 medium yellow squash, cut into circles
1 onion, chopped
1 red pepper, chopped
1 head broccoli, cut into florets (1/2 lb)
2 carrot sticks, peeled and chopped
3 small tomatoes, seeded and diced (plum tomatoes)
2 garlic cloves, crushed

For White Sauce:
3 tablespoons I can’t believe it’s not butter, light
3 tablespoons flour
2 cups milk, 1 %
4 tablespoons grated Parmesan cheese
Salt and pepper and garlic powder

  1. In medium saucepan, cook pasta according to package instructions. Drain and add to large serving bowl. 
  2. If chicken or turkey is not cooked, place in large skillet, saute diced chicken in olive oil and salt and pepper for 6-8 minutes, stirring often. Once chicken has cooked through, transfer to plate, cool and dice.
  3. Add onion and red pepper to a skillet and saute in cooking spray for about 4 – 5 minues. 
  4. Add zucchini and broccoli to skillet and steam/saute for 3-4 minutes with 1/4 cup of water. Add the tomatoes during the last minute. 
  5. Make white sauce in small sauce pan. Add all the ingredients and stir continually until thickened. Do not boil.
  6. Toss pasta, cooked chicken or turkey, sauteed veggies with parmesan sauce. Season with salt, pepper and garlic powder to taste.  I like lots of garlic powder!
Total calories = 2050
5 huge servings = 410 calories