Everyday Chef March 2020 Class 1 - Chicken or Fish or Eggplant - 3 variations on 3 recipes!

During the class participants made three different variations of chicken and fish, along with last minute substitutions with portobello mushroom and eggplant.  “They looked nice in the produce section - lets try them,” Dr. Liz George said.  Part of spending time in the kitchen and cooking from scratch, is trying new ideas, being flexible and ready to change plans if needed. During class we realized that we didn’t have enough eggs to use in every recipe and to make a large batch of cornbread. Dr. George said, “We brought some ground flaxseed, and we can use that as an egg substitute” The basic ratio is one tablespoon of ground flaxseeds and three tablespoons of warm water to replace one egg. Simply combine the two ingredients, whisk and let stand a few minutes until the water becomes gelatinous. Everyone was very pleased that the cornbread came out nice and fluffy with plenty of flavor!  We also used this for the cornmeal crusting for the "Crunchy Oven Chicken (Fish or Eggplant) "

MACWell’s Everyday Chef’s first class on March 5th was an opportunity to learn basic recipes and then create variations with Chef Adam Carlson.  Employed by the Tuscarora school district through Metz Dining Service, and motivated by his own children in school, Adam has worked towards bringing ‘cooking from scratch’ back to the cafeteria.  In his cooking tips to get started, Adam emphasized very careful handling of the chicken and fish to avoid spreading bacteria.  One suggestion was to do any vegetable prep first and set it aside to avoid contamination.  After handling or cutting the chicken, carefully wash hands, utensils, cutting boards, and counter space.  Also, use a thermometer to check the chicken to be sure it reached 165*.  “If you’re looking for a fun kitchen tool”, Adam said, “try a ‘spiralizer’ for producing twirls of cucumber for salad, or zucchini for noodles!” 

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Note EggPlant on right - 1/2 " slices coated with cornmeal and "flaxseed egg"

​All totaled, in an hour of prep and cooking, the group made 9 different main dish variations, side dishes and rounded the meal out with a salad of mixed greens, apple, oranges, walnuts and avocado with 3-2-1 Dressing.  All sat down to a meal together and enjoyed the success of their efforts and fabulous variety of flavors.
 
Many thanks to Chef Adam Carlson for volunteering his time and talent.  Everyday Chef appreciates support from Food Lion, their wonderful selections (including organic) and friendly atmosphere.  

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Crunch Oven Chicken Strips (or Fish or Eggplant!!)
1/2 cup all purpose whole wheat flour
1/2 teaspoon of salt
pepper
4 eggs (or flax seed egg substitute)
2 pounds of chicken breast or fish filet cut into strips, or medium eggplant in 1/2 inch slices 
1/2 dried bread crumbs
1/2 cup cornmeal
1 teaspoon dried basil
 
1.    Preheat oven to 450 degrees F.
2.    Sift or stir flour, salt, and pepper together in a shallow dish. Set aside.
3.   In another bowl, combine bread crumbs with cornmeal and basil.
4.   In a third bowl, crack eggs, separate the whites from yolks and whisk whites lightly.
5.    To bread the chicken strips, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
6.   Spray a shallow baking dish with non stick cooking spray. Lay chicken strips flat in the dish, tucking under any thinner ends of edges for a more even bake.
7.    Bake in the preheated oven for 10-15 minutes - check temperature (Chicken needs to be baked to 165 degrees).
 
**To substitute this recipe with 2lbs of fish fillets, follow the same instructions except bake for 8-10 minutes or until fish flakes easily with a fork.
**To substitute this recipe with eggplant, slice the eggplant and follow the same instructions. Baking at 375* until eggplant is fork tender.

THAI BLACK RICE SALAD
8 servings
2 cup Thai black rice (or other whole grain rice blend)
1 tsp sea salt
¼ cup chopped onion
1 red pepper (diced)
1½ cups, pineapple peeled and diced
3 green onions (sliced)
1/4 cup cilantro (chopped)
1/2 cup toasted cashews
1/4 cup soy sauce (low sodium)
2 lime (juiced)
1 Tbsp extra virgin olive oil
 
DIRECTIONS
1. Cook the rice as directed on the package with 1/2 tsp salt and ¼ cup onion.
2. Cool cooked rice.
3. Mix the black rice, red pepper, pineapple, green onions, cilantro, and cashews in a large bowl.
4. Mix the soy sauce, oil, lime juice and zest in a small bowl.
5. Pour mixture over rice and toss.
Put Thai black rice over mixed greens

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INDIAN FUSION STYLE CHICKEN or shown in homepage picture with EGGPLANT/PORTABELLO  
1 lb. boneless skinless chicken breast cut in 1” chunks
1/2 lb. boneless skinless chicken thigh cut in 1” chunks
(or 3/4"  cube one large eggplant and slice 2 large portabella mushrooms)
One medium size onion chopped
3 cloves garlic chopped
1 16 oz can diced tomatoes
1 16 oz can chickpeas drained
2 bay leaves
1 tsp coriander
1 tsp cumin
1 tsp Garam Masala
1 tsp lemon juice
1/2 tsp turmeric
1 Tbsp canola or olive oil

DIRECTIONS
**Important, the peppers and onions need to be sliced very thinly!!!
1. Heat oil in pan. Brown garlic and onion lightly. (Or, see below to sauté without oil***)
2. Add chicken and start to sear. Cook 3-5 minutes.
3. Add dry seasoning and stir well. Sear 1-2 minutes more.
4. Add tomatoes and chickpeas and lemon juice.
5. Cover and simmer 15-20 minutes.

 * To sauté without oil, heat your pan to medium, then throw in your onions - theywill give up their own moisture for cooking; if additional moisture is needed, you can use vegetable broth, apple cider, white wine, water, whatever.


Have fun cooking these recipes, and then create your own variations, using different ingredients and spices!