chickpeas – TasteFood

~Smoky Roasted Chicken Breasts with Chickpeas, Grape Tomatoes, Cilantro~

Sometimes you know a recipe is a keeper. The minute I saw this chicken recipe in Bon Appétit I knew it would be great. Normally I change recipes up quite a bit, but in this case I only made a few minor tweaks – and ended up with a simple and flavorful dinner that I will be making again (and again). The ingredients are straightforward and likely already in your kitchen, and the whole dish may be prepared in less than 45 minutes – perfect for the weeknight. So file this one – you won’t regret it!

Smoky Roasted Chicken Breasts with Chickpeas, Tomatoes and Cilantro

Slightly adapted from Bon Appétit. Serves 4 to 5.

5 tablespoons extra-virgin olive oil
4 garlic cloves, minced
1 tablespoon smoked paprika
1 teaspoon sweet paprika
1 teaspoon ground cumin
2 teaspoons salt, divided
1 teaspoon freshly ground black pepper
1/2 teaspoon crushed red pepper
1 cup Greek whole milk yogurt
4 large chicken breasts with skin, de-boned, 6 to 8 ounces each
2 cups grape tomatoes
1 (15-ounce) can chickpeas (garbanzos), drained and rinsed
1 cup fresh cilantro sprigs, divided (or Italian parsley)

Heat oven to 450°F.

Whisk oil, garlic, paprikas, cumin, 1 teaspoon salt, pepper and crushed red pepper in a small bowl. Transfer 1 tablespoon of the oil to another bowl and whisk in the yogurt. Set aside until serving.

Place chicken, skin-side up, on a rimmed baking sheet. Rub all over and between skin and meat with 2 tablespoons of the oil. Place tomatoes, chickpeas and half of the cilantro in a bowl. Add remaining oil and stir to coat. Pour onto the baking sheet around the chicken. Turn to coat the chicken with any extra oil. Be sure to keep the skin side up for roasting. Sprinkle with 1 teaspoon salt.

Roast chicken in oven until cooked through, 20 to 30 minutes. Transfer chicken to serving plates or a platter and spoon the beans and tomatoes over. Garnish with cilantro and serve with yogurt sauce.

Cooking for Your Health: Kale and Quinoa Salad

Kale, Quinoa, Carrots, Red Cabbage, Chickpeas, Raisins, Lemon

Just because it’s winter doesn’t mean you can’t eat your salad. After all, we adapt our wardrobe for the cold season, and we can do the same with our vegetables. Fresh winter salads, fortified with grains and legumes, heartily provide us with a plateful of immunity-boosting accessories to keep the the doctor away. This kale and quinoa salad is packed with healthy ingredients rich in nutrients, anti-oxidants and protein. Kale is a superfood, rich in vitamins A, C and K, high in fiber and the plant form of omega-3 fatty acids as well as cancer fighting phytonutrients. That’s a lot of nutritional heft for a member of the cabbage family. Teamed up with quinoa, an ancient grain and an amino acid-rich protein, these 2 ingredients form a powerhouse of nutrition, promoting health, clear breathing and anti-inflammation. More importantly, they taste great – especially when seasoned and tumbled with raisins, chick peas and carrots in a cumin-spiced lemon vinaigrette .

Winter Kale and Quinoa Salad with Lemon Cumin Vinaigrette

The beauty of this salad is that its ingredients may be mixed and matched according to availability and taste. Fresh, raw spinach may be combined with or substituted for the blanched kale. If you don’t have quinoa in the pantry, then try bulgur or wheat berries. Almonds or walnuts are a delicious, nutrient-rich substitution for the chickpeas.

Serves 4-6.

For the vinaigrette:
2 tablespoons sherry vinegar
1 tablespoon freshly squeezed lemon juice
1/2 teaspoon finely grated lemon zest
1/2 teaspoon ground cumin
1/2 teaspoon salt, or to taste
1/2 teaspoon freshly ground black pepper
1/3 cup extra-virgin olive oil

For the salad:
1 large bunch curly kale – (chou frisée)
2 large carrots, peeled, grated
1/4 small head of red cabbage, shredded
1 cup chick peas
1/2 cup cooked quinoa
1/2 cup golden raisins

Prepare the vinaigrette:
Whisk together all of the ingredients except the olive oil in a small bowl. Add oil in a steady stream, constantly whisking to emulsify. Set aside.

Prepare the salad:
Remove the tough veins from the kale leaves. Tear leaves into large pieces. Bring a large pot of salted water to a rolling boil. Add the kale leaves. Blanch until bright green but not wilted, 10-15 seconds. Drain immediately and refresh under cold water or in a bowl of ice water. Spread in one layer on a kitchen towel and blot dry. Toss kale, carrots and red cabbage together in a large bowl. Add the chickpeas, raisins and half of the quinoa. Toss with half of the vinaigrette. Transfer to a serving platter or divide among serving plates. Sprinkle with additional quinoa. Drizzle with remaining dressing to taste.

This post is the first in a series of monthly posts devoted to Cooking for Your Health. In coordination with my long-time friend, Knirke, who is a Swiss-based pilates instructor, this column will provide a monthly recipe designed to boost health in synchronization with the season and a particular health theme in Knirke’s monthly newsletter. This month, the theme is breathing. Clear and deep breathing is essential to our vitality and health, providing oxygen to our blood and brain. The foods we eat can promote or interfere with our breathing. Interfering food allergens may be wheat, dairy and red meat which produce mucus. To counter this, it’s important to eat plenty of fruit and vegetables throughout the winter. Colorful produce is a rich source of anti-oxidants and vitamins, reducing inflammation, fighting infections and boosting our immune system. And, not only are they healthy for you, they are delicious, too. So, don’t just relegate your winter vegetables to a recuperative diet – enjoy them daily!