Spicy Chicken and Broccoli Ramen



Spicy Chicken and Broccoli Ramen

Ingredients

For One Person

Instructions

  1. Preheat the oven by putting the broiler on.
  2. Prepare a broiler/grated pan and place in the oven.
  3. Season the chicken with the Spicy All Purpose Blend and oil.
  4. Spray broiler/grated pan with oil spray to prevent sticking.
  5. Place season chicken on pan.
  6. Bring chicken broth to boil.
  7. Add the raw ramen noddles.  
  8. Boil the noodles for 2 mins.
  9. Remove cooked chicken from oven and rest on cutting board. 
  10. Add the broccoli, Ramen Seasoning and spaghetti sauce.
  11. Stir for another minute or two.
  12. Remove from heat.
  13. Pour noodle mixture into your favorite bowl.  
  14. Slice chicken and place on top. 

 You have to play with the amount of water you want to leave in the pot after cooking the noodles.  You want about less than one cup so that the flavor is not diluted when you add the seasonings.  To keep this quick and simple I used frozen broccoli florets.  
 Next stir the noodle mixture with he seasoning and the spaghetti sauce gives the sauce it's body and color.  
It was really good and really fast.  And the what I love about broil chicken is how tender and moist it can be.  It's not dry, it's cooked quickly through the searing process in the oven which allows the chicken breast to retain it's moisture.  In addition, allowing for the chicken to rest on the cutting board for about 5 minutes allow the juices to get back into their place.  :)  Yum!

And yes, I use the Spicy All Purpose Seasoning Blend for Everything.  It's so quick and convenient and goes well on all meats and fish and even on roasted vegetables and pasta dishes.  

And talking abou pasta!  I recommend the Spicy Basil Blend... oh yea!

Sweet and Spicy Sauce for Fish


Sorry for my voice in the video it's been raspy for a bit now. Well here is the recipe ...basically the measurements that I used.

Sweet and Spicy Sauce 

Ingredients

  • 1/2 cup Low Sodium Soy Sauce
  • 1 tbsp Siracha Sauce
  • 2 tbsp Pickled Ginger or 1 tbsp fresh Ginger (not the sushi kind! don't forget)
  • 1 tbsp Minced Garlic
  •  2 tbsp Brown Sugar
  • 2 tsp Five Spice Seasoning
  • 1 Lime Juiced

Directions 

  1. Mix all ingredients in a small bowl.  


A post shared by M. G. Frederic (@goredchef) on

I thought this was awesome, I like pickled items.  But would you considered this pickling?  I don't know.  But check out later to see what happens.  
UPDATE:  Well, I tried this concoction that I made the next day...and it was nasty. lol... I did the "Gordon Ramsay", I spit it straight out into the nearest trash bin. lol

A post shared by M. G. Frederic (@goredchef) on

This Sauce yields about 1 cup, so you can save the rest for another use if you wish. 

Sweet and Spicy Glazed Salmon

Ingredients

  • Sweet and Spicy Sauce
  • 1 tbsp Cornstarch
  • 1/4 cup Water 
  • 2 4 oz Salmon Filets with Skin-on ( or amount of your choice) 
  • 2 tbsp oil for searing
  • 2 pinches of sesame seeds (or amount enough for salmon filets)

Directions

  1. In a small pot, bring the sweet and spicy sauce to a boil.
  2. Stir the cornstarch and water in a separate bowl.
  3. Stir the cornstarch mixture into the boiling sauce.
  4. Stir until thicken and immediately remove from heat.  
  5. In a medium saute pan on medium-high heat: 
    1. Add oil of choice. 
    2. When heated with the beginning sign of the smoke point.
    3. Sear the salmon flesh side down for 2 to 3 mins.
    4.  Carefully flip over.
    5. Glaze the top of the salmon with a few tbsp of glaze sauce.
    6. Sprinkle with sesame seeds. 
    7. Allow salmon to continue to sear on the skin side down until cooked to temperature of choice (medium, about 2 to 3 mins).  
*Note: I didn't like the sauce when I mixed it in with the vegetables.  I prefer to use the sauce as a glaze, it was too strong as a sauce for the vegetables.  Maybe a few tweaking with the addition of broth and more sweetness (brown sugar or honey) will do the the trick. 

Zucchini Turkey Lasagna

A video posted by M. G. Frederic (@goredchef) on


A video posted by M. G. Frederic (@goredchef) on

I enjoyed doing this recipe.  The original recipe is  from a Youtube.com channel called FitMenCook.

Here's the original Recipe:



I added some additional ingredients to the original recipe for flavor that doesn't really affect the calories.  I try to make my recipes at one serving so that it is easy for me to make the serving amount I want.  If I want to eat this three time a week

Zucchini  Turkey Lasagna

Servings: 1   Calories: Approx. 387
Ingredients:
  • 2 tbsp diced onion
  • 2 tbsp diced bell pepper  
  • 1/2 tbsp minced garlic 
  • 1 tsp diced pickled jalapeno
  •  2-3 oz ground turkey
  •  Seasoning (herbs and spices of choice)
  • 2 oz low-sodium marinara
  • 1/3 to 1/2 zucchini sliced 
  • 1 oz low fat cottage cheese
  • .5 oz egg white
  • 1 tbsp low-fat mozzarella
Instructions:
  1. Pre-heat oven 400 degrees
  2. Saute the onion, bell peppers, garlic, and jalapeno.
  3. Add ground turkey, seasoning, and marinara.
  4. In an individual backing-proof container, line the bottom with zucchini, then add turkey mixture, and then cottage cheese mixture.  Repeat.  Then top with mozzarella.  
  5. Place in the oven at 350 degrees.
  6. Back for 10 to 15 minutes or until the top has brown.  
  7. Remove from oven and let rest for 5 to 10 minutes.  
  8. Note: It really hold heat, I really suggest letting it rest.

Chicken Burrito Bowl

A photo posted by M. G. Frederic (@goredchef) on

Was originally going to do a regular burrito, than I decided I would do a quesadilla.  Then when I saw the amount of calories per tortilla wrap (about 150) and 300 if I had two.  I was a little disappointed. Because I wanted more ingredients.  So, the burrito bowl worked!  Came up to about 400 calories for the whole meal.

Chicken Burrito Bowl

Serves: 1 

Ingredients

  • 1 ea chicken breast tender (about 3 oz)
  • 1/2 tbsp chopped chipotle pepper in adobo
  • 2 tbsp pico de gallo
    • 1/2 plum tomato chopped
    • 1/2 tbsp chopped red onion
    • 1/2 tbsp chopped cilantro
    • 1 wedge of lime juice
  •  1/2 cup cooked brown rice
  • 1/4 avocado sliced
  • 2 tbsp pinto beans
  • 1 oz cheddar cheese 
  • 1/2 cup shredded iceburg lettuce
  • 1/2 mini pepper, thinly sliced
  •   1 lime wedge 
  • Salt your dish (optional)

Instructions

  1. Poach the chicken breast in water until tender.
  2. Remove from the water and shred with two forks.
  3. On a cutting board chop up the chipotle to make 1/2 tbsp worth.
  4. In a mixing bowl: mix together the chicken and chipotle.
  5. In the wide bowl  you are going to eat in.  Place the shredded chicken mixture as pictured.
  6. Make your pico de gallo in a mixing bowl by combining the tomato, red onion, cilantro and lime juice.  Add the pico de gallo to your eating bowl.
  7. Warm up your brown rice and place in  your eating bowl.
  8. Add to your eating bowl the avocado, pinto beans (warmed up), cheddar cheese, lettuce, mini peppers and lime wedge.
  9. I also like it spicy, you can either add jalepenos or drizzle some Tapatio Sauce.  
  10. When you are getting ready to eat, mix up the contents in the bowl very well.
  11. You're done! Enjoy!

Greek Salad with Avocado


Another quick and easy lunch for work.  This one is a popular dish, but I added chicken, avocado and jalapenos!

Greek Salad with Avocado

Serves: 1

Ingredients

  • 1/2 (or whole) cooked seasoned chicken breast
  • 1/4 cucumber, chop
  • 1 Roma/Plum tomato, chop
  • 1 slice of red onion, cut into 1/8s (like cutting a pizza)
  • 1 tbsp Kalamata Olives, (you can by it already sliced or halved)
  • 1 tbsp flat parsley, lightly chopped
  • 1/4 avocado, chop
  • 1/4 cup feta cheese crumbles
  • Red Wine Vinaigrette or Greek Salad Vinaigrette
  • Salt and Pepper
  • Jalapenos, chopped (canned or fresh)

    Instructions

    1. In your lunch bowl, vertically line up the cucumber, tomatoes, red onion, kalamata, avocado and feta cheese.  Note: line up the chicken in the middle.   
    2. Garnish the salad with parsley and Jalapenos.
    3. Serve with dressing.

     

Chipotle Lime Chicken Chop Salad



This is a great work lunch idea and so quick to make before you head out the door.  You can probably make this ahead of time and have it sit in the fridge the night before.

Chipotle Lime Chicken Chop Salad

Servings: 1

Ingredients

  • 1 cup cooked chicken breast, large dice
  • 1 cup lettuce (or greens of choice), chopped
  • 1 Roma/plum tomato, chopped
  • 2 oz pineapple, chopped
  • 1/4 avocado, chopped
  • 1 tbsp chopped red onion
  • 1 each canned chipotle, chopped
  • 2 tbsp lite ranch dressing
  • half a lime

Instructions

  1. Ahead of time, grill or cook your chicken breast in a pan.  Set aside to cool.  Then large dice.
  2. In a bowl that you are going to eat your salad and layer the following ingredients: lettuce, tomatoes, pineapple, avocado and red onion.
  3. Make the dressing: combine the chipotle and ranch dressing.
  4. Serve with half a lime.
So you basically squeeze the lime juice onto your sald.  Then mix in the dressing and eat!

Slow Cooker Soup Joumou ( Haitian Spicy Pumpkin Beef Stew)



To all of my Haitian peeps, I would like to say "Yes! This is possible!" lol.  This soup is a cuisine from my Haitian roots that is traditionally eaten on Sundays and used to celebrate the New Year.  It's a very hearty soup with alot of root vegetables and greens.  A very delicious soup to enjoy during those cold days.

Soup Joumou

Ingredients

  • 1/2 large pumpkin, boil and pureed
  • 1/2 pound cow feet, soaked in lemon juice for 10 minutes
  • 1 pound beef chuck (beef for stew)
  • 1 ea celery stalk, sliced 1/2 inch thick
  • 1 large potato, peeled and large dice
  • 1 ea carrot, sliced 1/2 inch think
  • 1/2 small cabbaged quartered
  • 1 ea small malanga, peeled and large diced
  • 1 ea leak, sliced
  • 1/2 sprig cilantro
  • 4 ea cloves (option: don't slice the celery and poke the cloves into the celery)
  • 1 tbsp Underground Spice Market's Jerk Seasoning Blend 
  • 1 tsp salt
  • 1/4 of the 1 pound box of rigatoni pasta

Instructions

  1. Combine the puree, cow feet, beef chuck, celery, potatoes, carrots, cabbage, malanga, leak, cilantro, cloves, salt and spice in the slow cooker. 
  2. Cover all the ingredients in the slow cooker with water (or beef broth if desired).
  3. Place on high and set timer for 4 hours. 
  4. Before the last hour is up, add the rigatoni pasta and allow to finish simmering for the next hour.
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