Roasted Chicken Breast

Yum

Roasting chicken can be a very simple but also very tricky. Cook just right and it can be juicy and tender. Cook too long and you have a dry and hard piece of protein that is almost unbearable. Once I mastered how to perfectly roast chicken breast my life got SO much easier (and more tasty) when it came to prepping meals in advance. 

If you've known me in the past 2 years, then you've known me during a time when I took meal prepping very seriously. This was during my time when I was actively competing in figure competitions. Bring on the veggies and chicken breast for 80% of my meals (also before I learned of the beauty of flexible dieting, but I digress). Coincidentally enough, I could never cook chicken perfectly during this time. 

I actually got to a point where I couldn't stand to look at baked chicken because I anticipated a dry and hard piece of meat. Please ANYTHING other than that!! Fast forward a year and a half since my last show and I have one very small but very impactful addition to my kitchen tool arsenal: an instant read food thermometer.  

I can't stress how big of a difference this simple tool can make! No more guessing if and when your meats are cooked to the appropriate temperature and NO MORE OVERCOOKING! Rejoice! 

Ok...so a bit dramatic.

But seriously, if you haven't made the investment in this tool it will make your time in the kitchen so much easier. This simple 'How To' on roasted chicken is a staple for everyone's meal rotation. I make chicken on a weekly basis and either eat it as is with salads, sandwiches, etc. or transform it and use this as a base for other recipes. This is such a simple technique and everyone should know how they too, can cook perfectly juicy chicken! 

The key to perfectly cooked chicken is to pull it from cooking BEFORE it reaches the proper internal temperature. A safe minimum internal temperature for chicken is 165°F. I pull my chicken from the oven once it reaches 155°F, as it will continue to cook about another 10°F after it is taken out of the oven. 

Perfectly Roasted Chicken Breast

Ingredients:

• 4 Chicken Breasts
• 1 lemon, juiced
• 1 tsp dried rosemary
• 1 tsp dried oregano
• 1/4 tsp salt
• 1/4 tsp pepper

Directions:

1. In a mixing bowl, combine chicken breasts, lemon juice and spices. Allow to marinate for 15 minutes. Meanwhile, preheat oven to 400°F.
2. Line a baking sheet with parchment paper. Once the chicken has marinated, arrange chicken breasts on baking sheet, evenly spaced. Insert thermometer probe into the thickest part of one of the larger pieces of chicken.
3. Roast at 400°F until the thermometer reads 155°F - this normally takes about 25 minutes for me. 
4. Remove from the oven and let rest for at least 5 minutes before cutting - you don't want to lose all the juices! Now you can eat this as is or use in your favorite dish! 

Bacon Roasted Brussels Sprouts

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Fall is in full swing! My favorite seasons for cooking? Fall and winter. I love roasting and warm, slow cooked meals. I love the rich flavors and fragrant spices that fill your house as you are cooking. Halloween, Thanksgiving and Christmas. Cliche as it may be, I LOVE fall.

One of my ultimate Fall favorite side dishes? Bacon Roasted Brussels Sprouts. 

Now, this certainly isn't a dish you can only eat in the fall and winter months, but it sure does hit the spot on evenings when the air is cool and crisp. This is a quick and simple side dish and honestly, what can be better than Brussels sprouts and bacon?  

Bacon Roasted Brussels Sprouts  

Prep Time: 10 minutes

Cook Time: 20-25 minutes

Servings: 4

Ingredients

• 4 cups Brussels sprouts
• 3 slices of bacon
• 1 tbsp shallots, minced  
• 1 tsp fresh thyme, minced   
• 1/4 tsp salt
• 1/4 tsp pepper

Directions

1. Preheat oven to 400°F. Prepare Brussels sprouts by cutting off their bottoms (discard) and slicing in half. For the extra large sprouts I usually cut these into quarters to assure they cook evenly. Transfer cut sprouts to large mixing bowl. Toss with shallots, thyme, salt and pepper.
2. In a large skillet, fry bacon until crispy. I've found the best way to do this (without burning your bacon) is to begin by arranging your bacon in the skillet prior to turning on heat. Place skillet over medium-high heat and cook bacon until crispy, ensuring to flip bacon halfway through. This should take about 5 minutes.
3. Once your bacon has cooked, removed slices and place on a paper towel lined plate. Set aside. Next, CAREFULLY pour rendered bacon grease over sprouts and toss to evenly coat.  
4. Transfer sprouts to a baking sheet, spreading them out into a single even layer. Roast in 400°F oven for 20 minutes or until nicely browned. Halfway through roasting, give the sprouts a toss on the baking sheet so that you have even browning on all sides.  
5. While roasting, chop the bacon into small pieces - real deal bacon bits! Once sprouts have roasted, sprinkle bacon on top and serve. 

Nutritional Information (1 serving)

130 calories - 5 g Protein, 8 g Carbs, 8.7 g Fat, 3.3 g Fiber

Fig, Ham and Arugula Flatbread

Fall is OFFICIALLY here! Today, September 23rd, is the fall equinox. Equal parts day and night. What better way to celebrate than with this very Fall-worthy flatbread!? Last week I posted an easy step-by-step guide to my Cauliflower Crust. I'm using this as the base for this Fig, Ham and Arugula Flatbread!

I've already show you a fantastic recipe for PIZZA using my crust, but what about showing some love for flatbread? I absolutely love the pairing of figs and prosciutto (did you see my Cheese and Charcuterie board). It is a salty, sweet and rich tasting combination! 

You know what makes prosciutto so dang tasty? Fat, baby!! While it's perfectly acceptable to indulge every now and again, I wanted to create a lighter option that can be enjoyed for any occasion and is just as delectable. Enter: ham. Ham provides that deliciously salty pork flavor with a fraction of the fat. 

Loaded up with ham and figs, sprinkled a top with shaved Parmesan cheese and finished off with arugula and a balsamic reduction drizzle - this flatbread packs a punch of flavor!

Fig, Ham and Arugula Flatbread

Prep Time: 15 minutes

Cook Time: 15-20 minutes

Servings: 9 pieces

Ingredients

• 1 Cauliflower Crust  (see my post on how to make!)
• 3 figs
• 3 slices of ham, thinly cut (2.5 oz)
• 1 oz shaved Parmesan cheese, about 1/4 cup
• 1/2 cup arugula 
• 1-2 tbsp Balsamic Reduction, optional (It is very simple to make for yourself! Here is an EXAMPLE) 
  • Alternatively: If you don't have the time (or patience) to make the reduction, you can very simply toss the arugula in balsamic vinegar before topping the flatbread!

Directions

1. Begin by preparing the Cauliflower Crust. I have a detailed step-by-step guide on how to make this. When it comes to Step 6, shape crust into a rectangle/oval before baking.
2. As crust is baking, prepare the toppings by thinly slicing the figs and cutting the ham into strips.
3. Once the crust has baked, remove from oven. First, top with an even layer of Parmesan cheese. Follow with the ham and lastly the figs. Return to oven (450° F) for another 5 minutes or until the cheese has melted and the ham has warmed. 
4. After the flatbread has been baked, top with fresh arugula and drizzle with a balsamic reduction. No balsamic reduction? No problem! Simply toss the arugula with 1 tbsp balsamic vinegar before topping the flatbread. 
5. Slice the flatbread into 9 equal pieces and serve!

Nutritional Information (2 slices)

110 calories - 11 g Protein, 11 g Carbs (5.5 g Fiber), 2.4 g Fat 

Cauliflower Crust

I've shared my recipe for Cauliflower Crust previously in my post for BBQ Chicken Pizza. However, it is so versatile and so fantastic I felt it deserved a page all on its own. The process of making a cauliflower crust may sound imtimidating, and sure, it requires a bit more effort in making BUT, once you understand the steps it can be very easy!

The process of making the crust starts just like you would for making cauliflower rice, if you are familiar with that. Loosely chop 1 head of cauliflower and pulse it in a food processor until a "rice" consistency is reached.

You take it a step further once you have the rice by steaming the cauliflower and the squeezing all of the liquid out. This is a critical step in making a crust that keeps shape once it has been baked. You can steam the cauliflower rice in the microwave (quickest method) or by baking it in the oven, spread out in a single layer on a baking sheet. 

Once the cauliflower has been steamed, then transfer the rice to a mixing bowl that has been lined with a tea towel. Allow the rice to cool down a bit before the next step!

Once cool, gather the towel, forming the rice into a ball and SQUEEZE! You will actually be surprised with how much liquid cauliflower contains. 

This will take a few rounds of twisting and squeezing to make sure all of the liquid has been drained. ​

The end result is a ball of cauliflower "flour" to which you add your egg white, cheese, spices, and coconut flour. I found the coconut flour to really hold this crust together. On my first attempt at making this, I still felt there was a bit too much moisture and needed a binder. The coconut flour seemed to do the trick! Once mixed, you flatten and  bake until golden brown.

The final step is adding toppings, treating the crust like you would any other pre-baked pizza crust!

Cauliflower Crust

Prep Time: 15 minutes

Cook Time: 10-15 minutes

Ingredients

• 1 small to medium head of cauliflower, yielding about 3.5 cups flowerets (350g)
• 1/3 cup shredded fat-free or low-fat monterey jack cheese (1.5 oz)
• 1 egg white
• 1 tbsp coconut flour
• 1 tsp italian seasoning (equal parts dried oregano, basil, thyme and rosemary)
• 1/4 tsp salt

Directions

1. Preheat oven to 450°. 
2. Chop cauliflower into small flowerets, discarding of leavings and stem. Place cauliflower into food processor and pulse until you get a "cauliflower rice" consistency. 
3. Transfer cauliflower to a microwave-safe dish and microwave on high for 3 minutes. This steams the cauliflower. Alternatively, you can also bake the cauliflower for about 10-15 minutes (ensuring it doesn't begin to brown) if you do not have access to a microwave. You will need to spread the cauliflower rice out in a thin layer on baking sheets (this may require 2 sheets).  
4. Once cooked, transfer cauliflower again to a tea towel lined bowl. Allow to cool for at least 5 minutes. When cool enough to handle, gather up the towel and squeeze the cauliflower into a ball -- and continue to squeeze! I can't stress enough how important it is to squeeze ALL the liquid out of the cauliflower. You should have about 1/2 cup of liquid when you are done. The end result is a ball of cauliflower "flour".
5. In a mixing bowl combine cauliflower, shredded monterey jack cheese, egg white, coconut flour, seasonings and salt. Mix with hands until ingredients are well incorporated.
6. On a parchment lined baking sheet flatten out dough, shaping into a thin round disk or a rectangle, about 1/4" thick.
7. Bake in a 450° oven for 10-15 minutes or until it begins to turn golden.

Fig, Caramel and Goat Cheese Chocolate Cakes

Once upon a time I was really into baking cupcakes.

OK, it was borderline obsessive. Almost every week I was creating a new pairing of flavors and would pawn these cupcakes off on my friends, family, coworkers...really anyone that was willing to eat a cupcake. I definitely had a reputation of being "the cupcake girl". However, this was a few years ago, before I really understood nutrition like I do now and the direct effect it had on my health and how I functioned. Once I started educating myself on proper nutrition and the importance of high quality of ingredients, my cupcakes comprised of all-purpose flour, refined sugar and artificial coloring were the first to go. While I love baking, I gave it a break for quite some time. 

While reorganizing my baking ingredients and accessories Saturday I suddenly had the urge to bake again. I was reminded that I had these fantastic vintage fluted baking molds that my mom sent me. I've had them for months (years?!) and never known what to do with them. They are traditionally used as brioche molds, but I immediately saw them as sophisticated cupcakes.

I recently saw a cake on Pinterest that was garnished with FIGS, walnuts and caramel sauce. It is absolutely stunning - bad part is the website was in German and the cake (from the half translation I was able to manage with Google Translate) was not gluten free. 

That wasn't going to stop me.

The thing about baking is that you can't really "wing it" like you can cooking. You need to have the right ratios of ingredients - it is a science. I turned to one of my favorite chefs, Simone Miller, for the most amazing gluten free chocolate cake recipe. 

I stuck to what I knew I could create myself: frosting and caramel sauce. Once you've made one buttercream, you've made 100. It is so fundamentally simple and you can't really mess it up. Not sweet enough? Add more sweetener. Not thick enough? Add more butter. Simple. Caramel is also basic: sugar, butter, cream. 

These little beauties are topped with a goat cheese and mascarpone frosting, a drizzle of decadent caramel sauce and garnished with a fresh fig. Goat cheese and fig go together like peanut butter and jelly. Its a match made in heaven. Goat cheese and normally thought of as a savory flavor, but it brings an amazing element of character to this not-so-sweet buttercream. 

Make no mistake - these aren't "healthy" to the point where you can go crazy and have 5 and call it dinner. However, there are certainly occasions that call for a special treat, and when those occasions arise you should always aim to use the highest quality of ingredients (i.e. ditch the heavily processed flour and artificial food coloring).

I hope you give these a try for your next special occasion...even if the occasion is simply surviving a week of work making it to the weekend!

Fig, Caramel and Goat Cheese Chocolate Cakes

No Joke Dark Chocolate Cake

I used Zenbelly's No Joke Dark Chocolate Cake recipe for these cakes.  It is FANTASTIC. Not overly sweet but rich with chocolate flavor. I made the recipe she has in her cookbook which is scaled to a slightly larger batch. I was able to make 8 larger fluted cakes and 6 smaller, using the molds shown above. I would imagine this recipe will make 12 cupcakes. 

If you use the molds like I did (and recommend!) then make sure you grease these VERY liberally or else you won't be able to remove them. You should also  plan on leveling out the cakes once they have cooled and been removed from the molds. Slice any excess from the bottoms so that the cakes sit flat. 

Goat Cheese Frosting

Servings: 12

Ingredients:

• 8 oz mascarpone cheese
• 5 oz goat cheese
• 1/2 cup organic powdered sugar OR homemade unrefined powdered sugar

Directions:

Combine mascarpone cheese and goat cheese in a large mixing. Using an electric hand mixer or standing mixer, beat on low for about 1 minute to cream the cheeses together. Add powdered sugar and beat on high for about 3 minutes until frosting begins to firm up and hold shape. Transfer into a pastry bag fitted with the decorating tip of your choice and frost the tops of the cakes. You can also simply transfer the frosting to a Ziploc bag and snip a small hole in one of the corners. 

Caramel Sauce

Yields roughly 1 cup of caramel sauce

Ingredients:

• 4 tbsp grassfed butter
• 3/4 cup coconut palm sugar (this a rich, unrefined sugar - in a pinch you could substitute light brown sugar but coconut palm sugar is recommended!)
• 1/2 cup half & half
• 1 tbsp pure vanilla extract

Directions:

Mix butter and sugar together in a small saucepan over medium heat until the sugar melts into the butter, about 1 minute. Increase heat to medium and slowly pour the half & half into the saucepan and bring mixture to a boil. Reduce heat to medium low and continue mixing intermittently, allowing sauce to thicken, about 5 minutes.  Add vanilla and cook for an additional minute to combine. Make sure you keep an eye on stirring this mixture as it cooks or else the butter may separate from the sauce and create a layer of oil on the top. 

Pull mixture from stove and allow to cool. Transfer to a glass jar and continue to cool mixture in the refrigerator. You won't use all of these caramel sauce on the cupcakes so you will have some leftovers - it tastes great drizzled into your coffee or over a scoop of coconut ice cream!

Assembly of cakes

Servings: 12

• No Joke Chocolate Cakes 
• Goat Cheese Frosting
• Caramel Sauce
• 6 fresh figs, quartered

Directions:

Top each cupcake with frosting. Next, drizzle caramel sauce over each cake. I transferred the sauce to a Ziploc sandwich bag and cut the smallest hole in the corner which worked great for drizzling. Lastly, garnish each cake with 2 cut pieces of fig.