Apple Cider Chicken and Seasonal Vegetables with Sage

What comes to mind when you hear the words 'Comfort Food'? Mashed potatoes with gravy? Southern fried chicken? Warm biscuits with a pat of melting butter? Unfortunately, many of our favorite comfort foods are some of the worst for us. However, with a little tweaking and a dash of know-how, you can cook a comforting and healthy meal, without sacrificing flavor.



When I awoke yesterday morning and saw frost on the grass outside, I knew it was the perfect day to make dinner for my family. What's better than sitting down on a cold evening, and enjoying a warm, filling meal together? Not much, in my book! My parents are from Iowa, so their idea of supper is meat, potatoes with gravy, and vegetables covered in butter. Tasty, but not exactly the most heart-friendly meal. So when I'm cooking for my parents, I like to make it hearty yet healthy, and simple but flavorful.



I've said it before and I'll say it again- I LOVE using seasonal produce. There's something almost spiritual about using the fruits and vegetables that flourish in each season. Not to mention they're at the peak of ripeness and flavor! Another favorite seasonal ingredient? Apples. They're no longer just for brown-bag lunches and snacks on the go. Apples pair wonderfully with Autumn's wide variety of seasonings and produce, so I decided to make it the star of our meal. I roasted a whole chicken with apple cider and herbs. Then, I combined apples with parsnips and carrots, and seasoned them with salt, black pepper and sage. Finally, I reduced apple cider and served it to drizzle over the vegetables and chicken. It was the perfect ending to such a chilly night. My family loved it, and we decided it was 'blog worthy,' so here it is!

Apple Cider Chicken and Seasonal Vegetables with Sage Serves about 3 with left over chicken

1 whole chicken
1 1/3 cup medium diced carrots
3/4 cup medium diced parsnips
2 1/3 cup large diced apples
2 cups apple cider plus a couple of tablespoons
Fresh Rosemary
Dried Sage
1 dried Bay leaf
Dried Thyme
Sea salt
Black pepper
Olive oil
Ground cloves

Special Equipment: Deep dish chicken cooker like this or an oven safe bowl and a beer or soda can.

1.Preheat the oven to 375 degrees.

2. In a bowl, combine 1 cup apple cider, 1 teaspoon fresh Rosemary, 1/8 teaspoon black pepper, a pinch dried Thyme, a small pinch ground cloves, and a whole bay leaf. If you're using the chicken cooker, pour the mixture into the well. If you're using an oven safe bowl and a can, pour the mixture into the empty can, and set in the center of the bowl. Place the chicken on top of the well or the can (make sure the chicken is steadied by the sides of the bowl, so the can won't spill)

3. Brush the chicken with olive oil, and season with sea salt and black pepper.

4. Place the chicken in the oven and roast for about 45 minutes, checking at 30 minutes. The thighs should reach an internal temperature of 180 degrees.

5. In a small sauce pan, combine about a cup of apple cider, a pinch of black pepper, and a few sprigs of Rosemary. Boil the cider until it has reduced by half, about 10 minutes.

6. To cook the vegetables, heat a large skillet over medium heat. Lightly coat the bottom with olive oil. Add the carrots and cook for about 2 minutes, stirring frequently. Next, add the parsnips. Add about 2 tablespoons apple cider, cover, and cook for about 5 more minutes. When the carrots and parsnips are nearly tender, add the apples and sprinkle with dried sage. Toss and cook until the apples are slightly softened.

7. When the chicken has finished cooking, let it rest for about 10 minutes before carving.

8. Serve the reduced cider on the side to pour over the chicken and vegetables. Enjoy!

Rosemary Chicken and Rice Soup

I have a pretty sensitive stomach, this week especially. Today I knew that I wouldn't be able to eat a heavy meal, but I was in the mood for something hearty. So what came to mind? Chicken soup of course. Maybe it is a placebo effect, but chicken soup cures all ailments! When I looked in my pantry, though, all I found was sodium-packed, condensed chicken noodle soup...I don't think I need to mention names.

So I set out to make a homemade chicken soup, that was healthy, hearty, yet still easy on my stomach. I was pleasantly surprised as to how delicious this soup turned out to be! It was super quick to make (15 minutes from start to finish!), flavorful and filled me up without upsetting my stomach.

This soup is delicious for when you're feeling under the weather as well as when you're feeling fine!

Rosemary Chicken and Rice Soup

Serves One

1/2 cup brown instant rice

1 & 1/2 cups + about 1/2 cup low sodium chicken broth

1 small chicken breast (about 2.5 ounces)

8 baby carrots

4 slices baby bella mushrooms (or 1 whole mushroom)

Rosemary

Thyme

Salt

Pepper

olive oil

1. Prepare the instant rice on the stove, following the package directions, substituting water with chicken broth. Add about 1/4 teaspoon dried rosemary. When the rice is prepared, add about 1 & 1/2 cups chicken broth. Simmer over low heat.

2. Season the chicken breast lightly with salt, pepper, thyme and rosemary. Cook in a small skillet over medium heat, about 3-4 minutes per side, or until thoroughly cooked. Set chicken aside and return pan to heat. Spray lightly with olive oil.

3. Chop the baby carrots into small rounds and toss in the hot pan for about 2 minutes, or until tender. Add to the rice and chicken broth.

4. Chop the chicken breast into small pieces and add to the pot of rice and broth.

5. Finally, chop the mushrooms into small pieces and add to the pot.

6. Season to taste with salt, pepper, and rosemary. Simmer for 3-4 minutes.

7. Enjoy!

Nutrition: Calories: 275 Carbs: 40g Fat: 2g Protein: 24g

Hearty and Healthy Chicken Pot Pie

When I was a 'pre-teen' I was very active. Dancing up to 5 days a week, riding bikes, playing in the yard, typical kid stuff. I had a metabolism like a 7 year old boy. I could and WOULD eat anything in sight, and never got bigger. Not that a child should worry about weight in the first place, but I can recall eating cookies for all three meals, more than a few times. After I quit dancing, and growing up got in the way of 'playtime,' I realized I couldn't eat what I used to.

I often look back at some of the things I used to eat, and ask myself, 'Did I really eat THAT?!'

One food, in particular: Microwavable Beef Pot Pies. You know, the frozen ones by Banquet? I used to eat those like they were going out of style, sometimes eating two in one sitting.

A few days ago I was standing in the frozen-dinner section of the grocery store, and saw my greatly-missed pot pies sitting on the shelf. Hoping that I could fit one into my daily calorie range without too much guilt, I picked one up and looked at the nutritional information on the back. I stood there dumbfounded- Each potpie, which is no bigger than a small pancake- was nearly 500 calories. And to think that I would eat two! I knew then and there that I had to make a healthy version of the classic comfort food. And here it is.

Many times when I develop a recipe, I have to test it and tweak it more than a few times, but this dish came out the way I wanted it to the very first time. The top was crispy and flaky, the sauce was thick and creamy, and the vegetables were cooked just enough. And this potpie is nearly twice the size of the store bought variety. If only I could still eat two...

Note: For the pie crust, I used Pillsbury pre made pie crust. I weighed out a serving (1/8 of a crust), and rolled it to size. Also, I recommend fresh herbs, but dried will work just as well. This dish has 67g carbs- a scary number for low-carb dieters. However, there are also 8 grams of dietary fiber- Nearly 1/3 of your recommended daily intake! Nutrition info is at the bottom of the page.

Healthy and Hearty Chicken Pot Pie

One serving

1 medium potato (about 4 oz)

1 medium Parsnip (about 2.5 oz)

1 medium carrot (about 2 oz)

1/3 cup frozen peas

1 garlic clove, minced

1 boneless, skinless chicken breast (about 3 oz)

1 Serving ready-to-bake pie crust (27 grams- about 1 oz)

1/4 cup + 2 tablespoons skim milk

2 tablespoons water

2 teaspoons cornstarch

Chicken Bullion

Rosemary

Thyme

Oregano

Salt

Pepper

Olive oil

1. Preheat oven to 425 degrees. Peel potatoes, parsnips and carrots, and cut into uniform cubes, about 1/2 inch.

2. Very lightly coat the cubed vegetables with olive oil, and season well with rosemary, thyme, salt and pepper. Toss to coat. Place on a foil-lined baking sheet, and bake for 15-20 minutes, or until the vegetables are just tender. Set oven to 350 degrees.

3. Season the chicken breast with salt and pepper and a pinch of oregano. Heat a small skillet with a light coating of olive oil, and heat over medium heat. Sear both sides of the chicken and then cook until the internal temperature has reached 165 degrees, or about 5-8 minutes. Remove from heat, let cool and cut into 1/2 inch cubes.

4. Using the same pan as the chicken was cooked, heat the milk over low heat. Add minced garlic, a pinch (about 1/8 teaspoon) chicken bullion, and rosemary, salt and pepper to taste. Slowly add the cornstarch to thicken, using a small whisk to combine. Add enough cornstarch until sauce has thickened to desired consistency- if you like a thicker sauce, add more cornstarch, if you like a thinner sauce, add less cornstarch. If it becomes too thick, slowly whisk in the water to thin the sauce. (Note: The sauce will thicken as it cooks. Add each ingredient slowly, and whisk in between each addition, then add more water or cornstarch accordingly.)

5. In a bowl, combine the cooked potatoes, parsnips, carrots, frozen peas, and chicken pieces. Add the sauce, and stir to coat. Spoon the mixture into a soup bowl or a large ramekin.

6. Roll out the pie crust to the same width as the bowl or ramekin, and place over top of the pot pie mixture. Lightly coat the top with olive oil, and bake at 350 for 20-25 minutes, or until the crust is light brown.

7. Let cool for 5 minutes, and enjoy!

Nutrition Info: Calories: 450 Carbs: 67g Fat: 9g Protein: 29g Fiber: 8g