Friday, 23 June 2017
Melissa Joulwan’s Well Fed: Ingredients for a happy life
Piña Colada Chicken
Ingredients: 1 pound boneless, skinless chicken breasts or thighs; 3/4 teaspoon salt; 1/2 teaspoon ground black pepper; 1/2 tablespoon plus 1/2 tablespoon coconut oil; 1 medium onion, diced (about 1 cup); 1 medium green pepper, diced (about 1 cup); 1 medium red pepper, diced (about 1 cup); 1 teaspoon arrowroot powder; 1 cup canned chunk pineapple (packed in its own juice), drained; 2 cloves garlic, minced (about 2 teaspoons); 2 teaspoons Jerk Seasoning; juice of 1 lime (about 2 tablespoons); 1/4 teaspoon vanilla extract;1 cup canned, unsweetened coconut milk
1 Brown the chicken: Cut the chicken into 1-inch cubes. Heat a large, non-stick skillet over medium-high heat, about 3 minutes. Add 1/2 tablespoon coconut oil and allow it to melt. Brown the chicken – cooking in batches, if necessary – until golden all around, about 3-5 minutes per side. Remove the chicken from the pan as it browns and place in a bowl to catch the juices.
2 Get saucy! To the pan, add 1/2 tablespoon coconut oil. Sauté the onions, peppers, and arrowroot until the vegetables are just-tender, about 5 minutes. Add the pineapple chunks to the pan; stir-fry until they begin to brown, about 3 minutes. Add the garlic and Jerk Seasoning, stirring until fragrant, about 30 seconds. Add the lime juice and stir, scraping up any brown bits stuck to the bottom of the pan. Add the vanilla and coconut milk, stirring to combine. Place the chicken in the sauce and pour in any accumulated juices. Bring to a boil, then simmer, uncovered, until the sauce begins to thicken, about 5 minutes.
Serve on a bed of Oven-Roasted Cauliflower Rice.
Oven-Roasted Cauliflower Rice
Ingredients: 1 head cauliflower; 1 tablespoon coconut oil, melted; 3/4 teaspoon salt
1 Preheat oven to 425F. Cover a large, rimmed baking sheet with aluminum foil.
2 Break the cauliflower into florets, removing the stems. Place the florets in the food processor bowl and pulse until the cauliflower looks like rice. This takes about 10 to 15 one-second pulses. You may need to do this in two batches to avoid overcrowding.
3 Place the cauliflower rice in a large bowl, add the melted coconut oil and salt. Toss with two wooden spoons until the rice is coated with the oil. Spread in a single layer on the baking sheet and roast until tender and beginning to get a few brown spots, about 25 minutes.
4 Serve with anything that needs a lovely bed of rice. (Meatballs are always a good choice.)
Photo from https://www.niulife.com.au
This is a wonderful company set up in the Solomon Islands – there’s great free recipe book on the website.
“The world’s freshest oil: In the pristine Solomon Islands, locally grown, wild-harvested organic coconuts are hand-pressed into pure, organic extra virgin coconut oil within one hour of being opened. How? We invented the DME® coconut oil press that’s set up in the villages where the coconuts are grown.
The pure taste of freedom: Hand-pressed within an hour of opening the coconut and then triple filtered, Niulife DME® Extra Virgin Coconut Oil is the only 100% village-produced, Australian-owned, certified organic coconut oil that gives all profits directly back to the communities that make it.” (From the Niulife website)
And once again I can highly recommend the Spice Exchange!
“The Spice Exchange is a social enterprise initiative of Access Community Services Limited that utilises the culinary skills and traditions of refugee and migrant women to produce unique spice blends and condiments.
The Spice Exchange promotes multiculturalism by providing employment, training and work experience to culturally diverse women to develop their workplace skills and confidence in Australia” (From the Spice Exchange website)