Shredded Chicken Porridge

　　Shredded Chicken Porridge is sold by many hawkers in Malaysia, usually by those who also sell Pork Porridge. Oh, by the way, in Malaysia we call congee as porridge. I understand that in the West, porridge refers more to soft food made by boiling oatmeal or other grains. Here, rice is used instead.
　　The usual condiments to Shredded Chicken Porridge are ginger, chopped spring onions and fried shallots. Just sprinkle them liberally and add a drop or two of sesame oil and you will get a really nice and homely tasting porridge. By the way, if you prefer to have a smooth consistency, I would suggest that you first soak the rice for 15 minutes and drain before cooking it. Once cooked, and before adding anything else into the porridge, switch off the flame and allow the porridge to cool down for about 15 minutes. Then add some water and reboil whilst stirring. You should get really smooth porridge then.
　　Ingredients
　　1/2 rice bowl measure of rice (rinsed and soaked in water for 15 minutes)
　　1 leg of chicken
　　3 cm ginger (julienned – slice as thinly as you can)
　　chopped spring onions
　　4 shallots (sliced thinly)
　　1.5 litres chicken stock
　　Seasoning
　　1 1/2 teaspoons salt or to taste
　　2 teaspoons light soya sauce
　　White pepper powder to taste
　　A few drops of sesame oil per serving bowl
　　Method
　　Bring chicken stock to boil. Add leg of chicken and allow to cook until just done. Don’t over cook the chicken or the meat will become tough. Remove leg of chicken and set aside to cool. Shred the meat with finger tips.
　　Place rice in pot. Add chicken stock and bring to boil. Once boiling, reduce heat to simmer and stir occasionally until rice grains are cooked (puffed up or broken). Switch off heat and close lid and allow to stand for 15 minutes.
　　Meanwhile, fry the shallots till golden brown and set aside the fried shallots.
　　Reheat porridge and add some water whilst stirring. Bring to boil until you get a smooth consistency. Add light soya sauce and salt to taste.
　　Pour onto serving bowls, top up with white pepper powder, sesame oil, some shredded chicken, ginger, spring onions and fried shallots. Serve hot.

Slow Cooker Pot Roast

Cooking is a holy art. 
Slow cooking makes the most tender, flavorful pot roast ever! This is a recipe that I took from a magazine many years ago and then added and changed things along the way. I rarely have leftovers! The best thing is after a little browning of the meat, you just throw everything in the cooker and walk away, it even makes it’s own gravy
You’ll need:
3 lb beef roast (your favorite cut, I usually just buy whatever is on sale)
flour for dredging
salt and pepper to taste
olive oil
baby carrots
baby red potatoes
1 can of golden mushroom or cream of mushroom soup
1 package of onion soup mix
1 cup water
1/2 cup dry white wine
Heat just enough oil to cover the bottom of a large pan. Salt and pepper the roast and rub in well, then dredge it in flour lightly, covering all sides. Place in hot oil and brown on all sides. This just seals in the juices and also gives the meat a nice brown crust. Add the soups, wine and water to the cooker, stir well. Now add the meat and vegetables, scattering the veggies all around. Spoon some of the soup mixture over the top. Add a little more salt and pepper, if desired and cover. Set the cooker to low if you want it ready in 8 to 10 hours or on high if you need it in 4 to 6, keeping in mind that the longer it cooks the more tender and flavorful it will be. If you like your veggies a little more on the crisp side and you have the time, add them halfway through cooking. I prefer them over done in this.
This is so easy and so good!! Just serve along with a big green salad and some rolls and you’re good to go!

Low Calorie Dinner Ideas

Fall signals the end of outdoor grilling and the farmers market, seemingly making healthy eating more challenging. Take advantage of the seasonal offerings of fall and build low-calorie dinners that allow you to manage your weight. Even if you don't think you have time to cook, some of these ideas can be thrown together quickly without blowing your calorie budget.
Soups
Soups satisfy your need for something warm and nourishing as the temperatures drop. Use a basic formula to create a hot, steaming, hearty bowl of soup. Start by heating 1 or 2 tsp. of heart-healthy olive or canola oil in a sauté pan, add chopped onion and cook it until it is just soft. From this point, be creative. Add vegetables, fresh or frozen, a protein choice and chicken (or vegetable) stock and a can of diced tomatoes. Bring to a boil and toss in a starchy vegetable, quinoa, whole grain pasta--try orzo for speed--or beans. Simmer for 20 minutes and it is done. To take advantage of fall's bounty, try a soup that includes scallops, carrots and fennel or a chowder of leeks, potatoes and salmon. Eat the soup alone, or serve with a green salad featuring baby chard and spinach, or an open-faced sandwich made with a slice of whole grain bread, tomato and low fat cheese heated under the broiler until the cheese bubbles.
Salads
Try a hearty version of a fall salad. Toss flavorful mixed greens like mizuna, spinach and arugula with dried cranberries, roasted butternut squash and diced, roasted turkey breast. Alternatively, use romaine, red cabbage, diced chicken breast, red grapes, red onion, toasted walnuts and blue cheese. Both of these salads work well with a light balsamic vinaigrette made with a minced garlic clove, 1/3 cup balsamic vinegar, 2 tbsp. Dijon mustard, salt and pepper and about 1/3 cup olive oil. Shake the dressing ingredients in a tightly covered container until emulsified for about 120 calories per 2 tbsp.
Roasts
Roasts may bring to mind fatty pork shoulder or prime rib, but can just as easily be done with lean cuts like chicken breast and pork tenderloin. Fall vegetables, like mushrooms, carrots, turnips, parsnips, sweet potatoes and beets, burst with flavor when roasted. Chop the vegetables uniformly into bite-size pieces and toss with olive oil, fresh rosemary and salt. Lay them on a sheet pan, sprayed with cooking spray, and cook in a 400 degree F oven for 20 to 30 minutes--until caramelized and soft. Serve alongside simple roasted chicken that was marinated in balsamic vinegar and dried herbes de Provence. On another night, marinate pork tenderloin in mustard, garlic and white wine vinegar and roast for about 20 minutes in a 450 degree F oven.
Photo Credit soft tacos image by aline caldwell from Fotolia.com
If you've had a nutritious breakfast and a filling lunch, dinner may be the time to watch your calories, especially if you're eating late. If you don't have the energy to cook a full meal after a busy day of work, school or caring for the kids, you can still prepare healthy, low-calories meals without spending 30 minutes or more preparing, serving and cleaning the pots and pans from a complicated dinner. Read nutrition labels on prepared foods, and add any specific vitamins and minerals you need from whole foods for simple, nutritious dinners.
Healthy Tex-Mex
If you can open a can and boil water, you're ready to make a tasty, low-cal, South-of-the-border dinner. Use canned salmon and black beans to make a nutritious tostada. Salmon is packed with cholesterol-fighting omega-3 fatty acids, while black beans are a rich source of iron and low-fat protein. Mash or process the black beans with low-fat sour cream, salsa and a sprinkle of lime juice and heat in the microwave. Add avocados and jalapenos to the salmon. Put the black bean mixture on a tostada, top with lettuce then place the salmon on top. Substitute fresh, grilled chicken breast for the salmon, if you wish. For an even quicker meal, simply spoon the ingredients into low-fat tortillas or shells for burritos or tacos.
Soup and Salad
With so many choices, soups and salads let you eat well year-round, no matter what the season. Read the nutrition labels on soup cans when you shop to find low-cal versions of your favorites. For example, a can of onion soup is low-fat and cholesterol free and can contain as little as 100 calories. If you'd like to avoid canned foods or just like to eat fresh, make your own soups with just a food processor and a large pot. Make large batches ahead of time and freeze for a quick meal later. Use your favorite fresh vegetables and low-sodium, low-fat stock. Add beans to soups for more protein. Vary the types of greens and dressings you use in your salads to decrease boredom with this healthy entree. Use pre-packaged salads that include greens, carrots, cabbage, radishes or other vegetables. Add your favorite vegetables for variety and nutrition. Add nuts for protein and use low-fat cheese and low-cal dressings. Serve with a whole grain bread with a butter substitute.

Nutritious Dinner Ideas

　　

Photo Credit Michael Blann/Digital Vision/Getty Images

Restaurant meals contain an average of 60 percent more calories than home-cooked meals, reports USA Today in an October 21, 2006 article. A healthy dinner does not have to be complicated, expensive or time-consuming to prepare. Create nutritious dinners for one or the whole family by choosing simple and fresh ingredients and including plenty of plant-based foods.
Crispy Pork with Sweet Potatoes and Spinach
Pork tenderloin crusted with Japanese breadcrumbs, known as panko, is a healthy alternative to purchased chicken nuggets or fried cutlets. Slice ½-inch steaks from a pork tenderloin. Putting the steaks between two layers of plastic wrap makes a mess-free way to pound them thin with a meat mallet. Dredge them in flour, then egg whites and then the panko -- which is available at most major grocery stores. Put them on a baking sheet sprayed with non-stick spray and bake at 400 degrees until slightly golden and cooked through -- about 15 minutes. Meanwhile, mash roasted sweet potatoes with a splash of coconut milk, salt, pepper and a 1/2 teaspoon of five-spice powder, which is a ground spice blend of star anise, cloves, cinnamon, Sichuan pepper and fennel seeds used in Asian cooking. Drizzle in a small amount of maple syrup or honey to enhance the sweetness of the potatoes. For the spinach, place a pan over medium heat and drizzle in a teaspoon of olive or canola oil. Add chopped garlic and allow to sizzle for just 30 seconds to 1 minute. Toss in 4 to 5 oz. of fresh baby spinach. Season lightly with soy sauce. Spinach and sweet potatoes are excellent sources of vitamins A and C and fiber, along with other nutrients. A 4-oz. serving of the pork provides 249 calories with only 4 grams of fat, only 1 gram of which is saturated, and 31 grams of protein.
Grilled Chicken with Cherry Tomato Vinaigrette and Lemon Rice
For a quick, healthy dinner, prepare a cherry tomato vinaigrette by halving cherry, or grape, tomatoes and marinating them in red wine vinegar, olive oil and fresh thyme for 10 minutes to all day. Saute seasoned skinless chicken in a non-stick pan sprayed with olive oil cooking spray until cooked through. Toss the tomato vinaigrette into the hot pan and sear for just a minute and then serve over a rice pilaf made with sautéed onions, grated lemon zest, chicken broth and brown rice. Serve steamed asparagus on the side for an extra vegetable serving. The brown rice provides whole grains, fiber and B vitamins. Skinless chicken breast is low in saturated fat and provides ample protein. The tomatoes are an excellent source of vitamins A and C. They also provide vitamin K, potassium and magnesium.
Whole-Grain Pasta With White Beans, Broccoli and Pine Nuts
The Harvard School of Public Health says a plant-based diet is healthiest. Whip up a quick vegetarian dinner that includes fiber-rich white cannellini beans and broccoli. Cook whole wheat pasta -- any shape you like -- according to package directions. In a large pan, saute finely chopped garlic in a small amount of heart-healthy olive oil and add bite-sized pieces of fresh broccoli crowns. Add a can of white cannellini beans, drained and rinsed to remove excess sodium, and the cooked pasta. Moisten with a splash of chicken broth. Cook until ingredients are heated through. Top with toasted pine nuts and freshly ground black pepper. An arugula salad with chopped tomatoes, shaved Parmesan and a homemade lemon vinaigrette made by shaking together olive oil, lemon juice and d'jon mustard is a more nutritious choice than an iceberg lettuce salad. The bitterness of the salad complements the sweeter beans and provides vitamin A and vitamin C.

Fresh Cranberry Sauce with Dried Mango and Ghost Pepper

　　
Don’t let the ridiculous name fool you; this delicious cranberry sauce recipe would make a wonderful condiment for your Thanksgiving turkey. My wife Michele, a cranberry sauce aficionado, says it’s the best she’s ever tasted. 　　Conservative estimates have the number of different cranberry sauces she’s tasted over the years at somewhere around 37, so that’s very high praise indeed. While the taste of this sauce is an unmitigated success, the name is another story.
You’ll have to forgive me, but when you post as many recipes as I do, once in a while you just have to give “half the peace sign” to those search engine algorithms, and simply amuse yourself. The “mango” and the “cran” in the name are obvious, but the “bango” comes from a few drops of hot sauce featuring the infamous ghost pepper.
I’m not sure if it’s the hottest pepper in the world, but the Bhut Jolokia is right up there. You can get the actual pepper if you look hard enough, but I had a bottle of Dave's Ghost Pepper Hot Sauce in the fridge, which worked perfectly.
It’s amazing how hot this stuff really is, and a few drops were all I needed. Believe it or not, more than just providing a searing heat, the pepper is actually celebrated for its fruity sweetness as well. By the way, while it may look like blatant product placement in the video, I can assure you I was not paid to use this specific brand (not that I’d be above such a thing…Dave, call me).
Anyway, if you’re looking for a creative, unusual, yet still relatively familiar fresh cranberry sauce for your holiday table, I hope you give this a try. Enjoy!
Ingredients:
12 oz fresh whole cranberries
4 oz dried candied mango
zest of 1 lemon
zest of 1 orange
1 cup fresh orange juice, plus the juice of 1 lemon
1/3 cup water
1 cup sugar
1 star anise
1 cinnamon stick
1 tsp finely grated fresh ginger
1 tsp garam masala (or other Indian-style curry spice blend)
pinch of salt