skillet chicken tenders

The holidays are approaching and I’m beginning to worry about my waistline. So out of guilt, I am eating healthy before the indulgences of the holidays cause me more regret. Featured here are chicken tenders adapted from a recipe by Rasa Malaysia. I used clarified butter because it was leftover, not because it was healthier, but there are two recipes resurrected from my healthy eating past when I last dabbled in the Mediterranean Diet. The Italian Seasoning is a blend adapted from Dean Ornish while the mashed cauliflower is from the South Beach Diet cookbook. I added the red rice to finish it, and I’ve been eating baby bok choy lately, with chopped fresh ginger and Shaoxing wine, sprinkled with salt. Next time I will ramp up the herbs by adding fresh rosemary or thyme.

Skillet Chicken Tenders

500g chicken tenders

paprika

red pepper flakes

4 large cloves garlic, minced

1/2 tablespoon fresh squeezed lime juice or lemon juice

A Little Italian seasoning (recipe follows)

4 tablespoons clarified unsalted butter (can use regular unsalted butter)

Scallions for garnish

Lemon slices for serving

Trim the tendon but do not remove it, or the chicken tender may fall apart. Pat the tenders dry. Sprinkle over the paprika and red pepper flakes. Rub into the chicken. Set aside.

Heat a cast-iron skillet. When it is hot, add 3 tablespoons butter, reserving the leftover tablespoon of butter. Spread out the chicken tenders in the skillet, cook on one side for 1 minute over medium heat, then turn, cooking on the second side for another minute. Push the chicken tenders to the edges of the pan where it is cooler. Sprinkle over the Italian Seasoning but do not turn. In the center of the skillet add the remaining tablespoon butter and the garlic. Using a silicone spatula, turn the chicken tenders, being sure to mix in the garlic, spices and the butter. Sprinkle over the lemon/lime juice on top of the chicken. Add slices of lemon to the skillet. Remove the pan from heat. Scatter over the minced scallion.

Recommended sides: mashed cauliflower, brown rice, baby bok choy, salad

A Little Italian Seasoning

2 tablespoons each of:

Dried, marjoram, oregano, coriander, thyme, rosemary and sage

Other add-ins:

red pepper flakes to taste

1 teaspoon fennel seed

1/4 teaspoon ground cinnamon

1/4 teaspoon allspice.

Combine all ingredients in a bowl. Mix well. Store, covered, in an airtight jar or canister.

gluten free chocolate chip banana bread

Adapted from a recipe by Giada di Laurentiis, this banana bread can nevertheless hold its own against its wheat flour cousins. Made from almond and rice flours, this gluten free banana bread is moist and fluffy, with tiny bits of chocolate to add decadence, and topped with nuts to make it crunchy. Because it is gluten free, its structure is fragile so it tends to crumble even if handled gingerly. It needs a parchment paper sling to lift it out of the pan instead of turning it out.

Gluten Free Chocolate Chip Banana Bread

Yield: one 9×5 inch loaf or two 6.25×3.25 inch loaves

300g mashed ripe banana (3 medium bananas)

1 egg at room temperature

Butter for greasing the pans

76g browned unsalted butter

39g melted and cooled coconut oil

135g dark coconut sugar

3/4-cup whole milk, nut milk, or water

1 teaspoon vanilla extract

96g almond flour or powdered almonds

142g white rice flour

2 teaspoons baking soda

1/4-teaspoon salt

1/2-teaspoon ground cinnamon

100-150g mini chocolate chips of choice (white or dark)

55g sliced almonds (can use chopped cashews, macadamias, or walnuts)

Make the browned butter. Melt 170g of butter in an 8-inch aluminum skillet or small saucepan over medium-low heat. Swirl the pan occasionally to make sure the butter is evenly heated. The butter will bubble and foam; the solids will rise to the top and browned bits will sink to the bottom, about 15 minutes. The butter will go from bright yellow to the color of toast. Remove pan from the heat and strain the butter into a heatproof bowl. Discard the solids and browned bits. Cool to room temperature. Measure out 76g and set aside. Store the remainder in a jar in the refrigerator. If you wish make the browned butter one day ahead.

Heat oven to 350˚F/175˚C. Generously butter the pan(s), making sure to get in the corners. Cut and measure parchment paper to make a sling to line the pan(s), making sure there is enough overhang to grasp and remove the bread, about 2 inches. Do not be tempted to skip this step. The bread really is fragile and will crumble if handled.

In a large bowl, mash the bananas. Add the egg and mix until smooth. Whisk in 76g of browned butter, coconut oil, coconut sugar, milk or water, and vanilla. Stir until smooth. Add the flours, baking soda, salt, and cinnamon. Fold in until just moistened. Let batter rest 10-15 minutes to hydrate the flours. The batter will thicken slightly.

Scrape the batter into the prepared pan(s), filling about 2/3 full. Scatter chocolate chips on top; they will sink into the batter. Scatter nuts on top.

Bake 40-45 minutes or until the top of the bread is firm to the touch, and a toothpick inserted in the center comes out with just a few crumbs attached. If there is liquid on the toothpick, bake some more in 5 minute increments. The top of the banana bread will turn a deep dark brown. If, after 25 minutes this happens, reduce heat to 160˚C/300˚F.

Remove the pan(s) from the oven and cool the banana bread in the pan resting on its side, 30 minutes. This prevents the cooling bread from sinking. Loosen the edges that touch the pan sides. Lift out the bread by the parchment overhang. Let cool completely on wire rack before slicing and serving.