3 Complex Recipes

1. Healthy Chicken Abruzzi:

Ingredients 4 chicken cutlets, 6 oz. each
3 garlic cloves, crushed & divided
1 small onion, minced
9 oz. zucchini, cubed
1 small bell pepper, cubed
2 cups chicken broth, low sodium
1 tbsp. cornstarch or 2 tbsp. whole wheat flour
14 oz. can (2 cups) cannellini beans, rinsed & drained
3 cups (3 - 4 oz.) kale, coarsely chopped
1 tsp. olive oil, extra virgin
1/4 tsp. + a pinch salt*
1/2 tsp. + a pinch ground black pepper
1 tsp. thyme, dried
Directions0 In a medium bowl, combine chicken, 1 crushed garlic clove, a
pinch of salt and
0 black pepper. Mix to coat the chicken. Preheat large non-stick
skillet on medium heat and spray with cooking spray. Add
chicken and cook for 7-9 minutes per side or until cooked
through. Transfer to a plate and set aside. *
Return skillet to medium heat (wash if necessary), add olive oil,
remaining garlic, onion and saut for 1 minute, stirring once. Add
zucchini and bell pepper, and saut for 3 more minutes, stirring once.
In the meanwhile, make a slurry by whisking together, in a medium
bowl, chicken broth, cornstarch or flour, remaining salt and ground
black pepper, and thyme. Pour over vegetables in a skillet and add the
beans. Stir, bring to a boil, and reduce heat to low medium and cook
for 5 minutes. Remove from heat, add kale and stir again. To serve,
spoon 1.25 vegetable mixture in a soup or deep plate and place sliced
chicken breast on top. Serve hot.
2. Smoked Salmon:
Ingredients 1 cup kosher salt
1/2 cup sugar
1/2 cup dark brown sugar
1 tablespoon crushed black peppercorns
2 large salmon fillets or sides, pin bones removed
Directions In a bowl, mix together salt, sugar, brown sugar and

peppercorns. Spread extra-wide aluminum foil a little longer than

the length of the fish and top with an equally long layer of plastic
wrap. Sprinkle 1/3 of the rub onto the plastic. Lay 1 side of the
fish skin down onto the rub. Sprinkle 1/3 of the rub onto the flesh
of the salmon. Place second side of salmon; flesh down onto the
first side. Use the remaining rub to cover the skin on the top
piece. Fold plastic over to cover then close edges of foil together
and crimp tightly around the fish.
Place wrapped fish onto a plank or sheet pan and top with
another plank or pan. Weigh with a heavy phone book or a brick
or two and refrigerate for 12 hours. Flip the fish over and
refrigerate another 12 hours. Some juice will leak out during the
process so make sure there's a place for the runoff to gather.
Unwrap fish and rinse off the cure with cold water. Pat salmon
with paper towels then place in a cool, dry place (not the
refrigerator) until the surface of the fish is dry and matte-like, 1
to 3 hours depending on humidity. A fan may be used to speed
the process.
Smoke fish over smoldering hardwood chips or sawdust, keeping
the temperature inside the smoker between 150 degrees F and
160 degrees F until the thickest part of the fish registers 150
degrees. Serve immediately or cool to room temperature, wrap
tightly and refrigerate for up to 3 days.

3. Grilled White Fish with Chermoula:

IngredientsChermoula:
Pinch saffron threads
1/4 cup hot water
1 tablespoon canola oil
3 cloves garlic, finely chopped
1 teaspoon ancho chile powder
1 teaspoon ground coriander
1 teaspoon ground cumin
1/2 teaspoon chile de arbol
1/4 cup extra-virgin olive oil
1 teaspoon finely grated lemon zest
Juice of 1 lemon
2 red bell peppers, grilled, peeled, seeded and sliced
2 ripe beefsteak tomatoes, diced and seeded
20 fresh mint leaves, torn
3 tablespoons coarsely chopped fresh cilantro
White Fish:
2 pound halibut fillet (1 1/2-to-2-inches thick)

Canola oil
Kosher salt and freshly ground black pepper

Directions For the chermoula: Combine the saffron and hot water in a small
bowl and let sit for 10 minutes to bloom. Heat the canola oil in a
small saut pan over medium heat. Add the garlic and cook for
30 seconds. Cook the ancho, coriander, cumin and chile de arbol
for 1 minute. Add the saffron and its soaking water. Remove from
the heat.
Whisk together the olive oil, lemon zest, lemon juice and garlicsaffron mixture in a medium bowl. Mix in the bell peppers,
tomatoes, mint leaves and cilantro. Cover the bowl and let sit at
room temperature for at least 30 minutes to allow the flavors to
meld, or refrigerate overnight. Bring to room temperature before
serving.
For the grilled white fish: Heat a charcoal grill for direct grilling at
medium-high heat. Brush both sides of the halibut with the
canola oil and sprinkle with salt and pepper. Grill the halibut until
golden brown and charred on both sides and cooked to medium
or well done, about 10 minutes each side.
Carefully transfer the halibut to a platter and top with the
chermoula immediately. Let the halibut rest for 5 minutes before
serving, to allow flavors to sink in.