Tag Archives: Blood Type A diet

LUNCH FOR SEAN ! Quick & Easy Salmon Cakes with Rice or Greens (makes 6 cakes – serves 4-6) AND RACING IN MOAB, UTAH

My brother Seán ran his first race of the season this past Saturday: the 33k Red Hot in breathtaking Moab, Utah. Every year I am so jealous of him getting to run in what he describes as one of the most breathtaking trail course races in the United States that I vow I will run with him some day. Alas I didn’t make it again this year!!!

Mile 15

The beautiful Red Hot trail in Moab (Sean at mile 15)

I did the next best thing and spoke with him right before the race and then started a 7-mile run at the same time the gun went off in Utah. I picked a route we had run together when he last visited Pennsylvania so he could really visualize where I was and feel more connected.

Let's not forget the Salmon Cakes! (recipe below and not to be missed)

Let’s not forget the Salmon Cakes! (you can skip to the recipe if this running thing does not interest you!)

My brother is an Ultra Runner, one of those mad human beings that push themselves to the max in grueling long distance races (anything over official marathon distance of 26.2 miles is deemed an ultra race) making this event last Saturday a mere sprint, being only 19 miles!

Race Day

Race Day

Yes, he will disagree with that as he takes all his races seriously, but I have witnessed him run 100 miles so you can see my point! – (Read that story here). I suppose it is all relative and Saturday morning I tackled what I considered a respectable distance of 7 miles, and being that it was only 19 degrees in Snowy Pennsylvania, it felt like an Ultra to me.

The beautiful Red Hot trail in moab

Sean

This race is important to him because it is the race that got him hooked on long distance trail running and because it was the last race his friend Jenna was a part of six years ago. Jenna was a talented athlete and one of his biggest champions. She inspired him to believe in his ability to go the distance. Sadly Jenna is no longer with us in body but she is most certainly out there on the trail with Seán in spirit, and no where is that truer than when he is running on the red ground of Moab.

Jenna

🌷  Jenna 🌷

He ran his tough 19 miles on Saturday and as he analyzed his performance afterwards said, “I was as ready as I could have been”. He has run in many races at this point and his ritual is the same: he trains, builds himself up and sets goals, then he rallies everyone he loves around him because this is something he cannot mentally do alone. He brings us along in his head for company and when the going gets tough we are there to cheer him on. I know I was with him step for step as I made it up a few hills myself last Saturday and just thinking about him as I ran along made my snowy and bitterly cold run something I will remember.

one of my running routes in rural Pennsylvania

one of my running routes in rural Pennsylvania

The real test comes in September when he attempts to take on the 100-mile race that defeated him last year. (I was there and you can read about it HERE!). I plan to be there physically, and not just a conjuration in his head. And maybe for the Red Hot in Moab next year, I will be wearing a race number of my very own – all I can say is: “watch out Seán, here I come!”

After the race Sean and some freinds took a jaunt out to the back country - another reason for me to go to Moab next year!

             Kristi standing precariously by the precipice of a canyon!                   After the race Sean and some friends took an exploratory jaunt to the back country – another reason for me to go to Moab next year!

As for this recipe…Seán is always asking me for cooking ideas, especially something easy and good for lunch. And, since I love food as much as he loves 50-mile races, I was only too happy to come up with this salmon dish for him. It is dead simply to prepare, packed with protein and low in calories – a very good combination for any aspiring athlete.

Amazing little fish cakes

Amazing little fish cakes

This is made with canned Salmon and don’t knock it until you try it. I did a lot of research on canned Salmon and there are plenty of companies out there making quality products. It is super affordable and a life saver pantry ingredient. If you have no plans for dinner or lunch and you want something delicious in a hurry, then this is a recipe you will fall in love with. I made this recipe with optional variations. You can go Asian or more Italian depending on what you have available and on your mood.

Happy cooking Seán!

*This recipe is also perfect for Blood Type A Diet followers – omit the butter and capers if you are very strict*

*This makes 12 Salmon Cakes – If you are serving lass than that for this meal I suggest you make all twelve and freeze the remainder in a freezer bag. DO NOT FRY THE ONES YOU ARE FREEZING – FREEZE AFTER YOU FORM THE CAKES. They can be thawed and fried in a pinch – SO HANDY!!*

 You will need:

2 tbs unsalted butter (or olive oil if you do not want to or cannot use butter)

1 small red onion – finely diced

2 celery ribs with plenty of green leaves – diced

1/3 cup chopped parsley or chopped cilantro leaves (cilantro leaves are great if using soy sauce instead of Worcestershire sauce)

2 14 oz cans good quality canned salmon (if it comes with bones and skin as mine did – it is easily removed before adding to mixture)

2 1/2 tbs rinsed capers OR  3 tbs green or black olives – finely chopped (optional)

1 1/4 tsp Old Bay Seasoning

2 tsp Worcestershire sauce OR 2 tsp soy sauce (if you go with soy sauce, do not add any capers or olives)

1 tbs Dijon mustard (do not use if using soy sauce)

1 cup panko bread crumbs (these can be found in the International section of your supermarket or where the Asian foods are displayed)

2 eggs – slightly beaten

Method:

Fry the celery and red onion until softened

Fry the celery and red onion until softened

1 – Put pan on medium heat and fry the celery and onion for about 5 minutes, stirring frequently.

2 – In a large bowl add the salmon (making sure to remove the skin and bones first) and roughly mash and break it up using a fork. Add the parsley (or cilantro), capers or olives (if using), Old Bay, Worcestershire sauce, mustard, egg and panko. Mix together with a fork and then add the celery and onions and mix everything together with a wooden spoon.

Make Salmon cake mixture

Make Salmon cake mixture

3 – Form the mixture into 12 cakes using your hands and place on a plate until ready to fry.

4 – Put pan or skillet on medium/high heat and when the pan has warmed up, add 1 tablespoon of olive oil. Add 4 to 6 cakes to the pan and fry for about 4 minutes on either sides until browned on outside and heated through. Place on plate and keep warm in oven (180*) while you fry the rest of the cakes (adding more oil as needed).

I served these with a very simple savory Basmati Rice and some fresh spinach leaves but you can use anything you like. You can even put these atop a leafy salad or make them the star of a hearty sandwich.

Salmon cakes and savory rice

Salmon cakes and Savory Rice

The rice I made had some sautéed red onion and celery which highlighted some of the ingredients in the Salmon cakes. Cook the rice and then add your cooked veggies.

BAKED ASIAN-STYLE SALMON WITH LOADED RICE (serves 4 or 6)

This style dinner is the one dish that all of us in the house love equally, and if you make it, you’ll see why!

Look how wonderful this salmon dish is and it takes less effort and time than you think!

Look how wonderful this salmon dish is and it takes less effort and time than you think!

It is what I made for dinner last night because I needed to be efficient as time was not on my side. We had all sorts of commitments however I still wanted to squeeze in a good dinner for everyone, which would also give us a chance to sit together for a few moments before scattering. I think forgoing dinner to spend more time on the computer or doing your hair is a mistake. After all, I am the one who decided to have children and so I feel it is my responsibility to show them that you can still manage to cook an evening meal in the fast-paced techno world we have become.

I also served this with avocado slices, which gave everything a lovely creaminess

 Avocado adds a creaminess to so many different kinds of dishes and is a great substitute for a dairy product such as sour cream or yoghurt.

So, if you know ahead of time that you are going to be strapped for time in the evening, buy some salmon on your way home and make this dish. The salmon is baked so you don’t have to watch it on a pan and the rice dish can be made with whatever veggies you have in your fridge or pantry. There is always a way to figure something out and there is no recipe in the world that cannot be altered for taste and convenience, so no excuses!

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*This is the perfect Blood Type A Diet dish – just omit the hot sauce!*

You will need:

4  6oz pieces of salmon (6 pieces if you are cooking for 6 people)

3 tbs soy sauce

3 tbs mirin

1 tsp sriracha sauce (optional)

a variety of vegetables such as (use up to 3 or 4 of the suggestions below):

2 tbs olive oil

1 cup carrots – grated or matchstick style

4 cups chopped fresh spinach

1/2 lb mushrooms – sliced (any mushroom you like)

1 medium onion – small dice

2 cloves garlic – finely chopped

1 or 2 medium zucchini diced

1 or 2 medium squash – diced

1 small/medium red, green or yellow pepper – small dice

1 jalapeno pepper – diced (if you want to add some heat!)

4 to 6 cups cooked basmati rice (use your rice cooker or for stove top use two cups of rice and follow instructions)

1 to 2 avocado – quartered and sliced (optional)

Drizzling sauce for rice and salmon when serving:

mix together in a little bowl:

1/4 cup soy sauce

3 tbs mirin

1 tbs fresh lime juice (if you don’t have a lime, don’t worry about it)

a dash of hot sauce (if you like)

Method:

1 – Cut salmon into 3 oz pieces and place in a shallow dish in a single layer. Mix the soy, mirin and sriracha (if using) together and pour over salmon. Mix it all together and turn over to coat the salmon completely. Leave in fridge until ready to bake.

Marinate salmon first thing!

Marinate salmon first thing!

2 – Put rice on to cook. While rice is cooking put large saute pan on medium heat (large enough to hold the complete rice dish) and when it is warm add the oil. Fry the veggies. If using onions and garlic, put them on the pan first for about 5 minutes before adding the mushrooms, peppers, carrots or jalapeno. If using squash or zucchini, add this 3 minutes before you are done. If adding spinach, simple stir in at the same time as you add the rice. Cook until the veggies are done and then add the cooked rice. (You may have to turn off the pan if the rice is not cooked when the veggies are ready. The rice will warm up the veggies when you add it)

Make rice dish

Make rice dish

3 – Preheat oven to 450* when you start sauteing the veggies. Rub some olive oil in the bottom of a baking sheet (I used a cookie sheet pan) and place the fish on the pan. Place in the oven for 6 to 7 minutes – no need to turn!

Bake salmon and serve with rice

Bake salmon and serve with rice

Serve two pieces of fish with rice to each person or place fish on a platter and rice in a serving bowl and let everyone help themselves. Serve avocado slices and drizzling sauce on the side.

This would also make a great easy dinner party meal!

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QUICK Spaghetti with Garlicky Olive Oil & Mortadella (romantic dinner for 2)

There was a very strange and unusual occurrence this past Saturday evening at my house: we were without children for the night! They each had impromptu sleepovers with friends and so at about 7.30pm on Saturday, I found myself in the kitchen, alone.

Our quick and romantic dinner for two

Our quick and romantic dinner for two

My man Dave was not home yet and all sorts of thoughts about what we should do with this precious time popped into my head; go to the movies, play music really really loud in the house, order takeout for dinner, read a book, have a party??? None of the above really appealed (except the bit about playing music loud, which I did before Dave came home!), to me so this is what we did. We both sat in the kitchen drinking wine and chatting while I made us dinner. I made something that was un-fussy but still managed to make the house smell wonderful. That’s one of the reasons I hate takeout: no good kitchen smell lingering in the air as you eat!

Mortadella from Bolonga

Mortadella from Bologna. Mortadella hails from Italy and is a large finely ground heat-cured pork hash that is compressed into a large sausage shape. It has added cubes of pork fat and spices. It can also contain things like black pepper, berries or pistachios. I like the pistachio version the best. You can find it at really good delicatessen counters or Italian grocery stores. It’s great thinly sliced on sandwiches or used like I did: chopped and added to a pasta dish.

The thing I didn’t want to do was shop for ingredients, so I made do with what I had. I had lots of garlic, and there is always olive oil and pasta in my pantry so that settled it. I wanted to make a simple garlicky oil that my spaghetti would lovingly cling to. I also had a few ounces of mortadella (read about it above) that was on the verge of expiring so I decided to fry it with the garlic. Mortadella has good fat content so I knew it would add to the oily sauce in a yummy way.

The Ultimate Cheese!

The Ultimate Cheese: Parmigiano Reggiano

The reason this was a “romantic” dish is simply because we were alone! But, I do think there is something romantic about pasta. It is so instantly satisfying and appreciates olive oil and garlic the way I do. Pasta like spaghetti, is also fun to eat right out of the pan while the person you love twirls their fork next to you. The other love affair I have is with Parmigiano Reggiano cheese.  I adore this grainy, strong and heavenly cheese with a passion – surly that merits romance!

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Dave add some fresh crunchy spinach to his plate before helping himself to mounds of pasta.

 We ate heartily until there wasn’t a stand of spaghetti left. It was true pasta love!

*Of course you can double this recipe if it is for 4!*

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*To make this a Blood Type A Diet Recipe simple omit the mortadella and chili. If you want to add some protein, try throwing in enough good quality canned sardines for two right before you toss the pasta into the pan. Also don’t forget your spinach!*

You will need:

4 tbs extra-virgin olive oil

4 med/large cloves garlic – very finely chopped or minced

1/2 tsp cayenne pepper flakes (chili flakes) – optional

4 oz mortadella – medium dice (pancetta or diced bacon will also work here)

1 cup Parmigiano Reggiano cheese – grated

1/2 lb good quality spaghetti (barilla is easy to find)

Salt and pepper to taste

Method:

1 – Put pasta water on the stove top immediately with a good teaspoon or two of salt and a little olive oil. Cook according to instructions making sure to not over cook. Scoop out a cup of the hot pasta cooking water right before draining and set aside.

Cook Pasta in water with some salt and a drop of oil

Cook Pasta in water with some salt and a drop of oil

2 – Put large saute pan on medium heat and when it has warmed add the oil. Add the garlic to the pan and stir it into the oil. After about 2 minutes (don’t have the heat so high as to allow the garlic to burn or brown!), add the cayenne pepper flakes (if using) and the chopped mortadella. Cook for about 3 to 4 minutes stirring frequently.

fry mortadella with garlic and olive oil

fry mortadella with garlic and olive oil

3 – Have this timed so the pasta is cooked at the same time (in other words, start your garlic and oil about 5 minutes before the pasta is ready to be drained) and add immediately to the garlicky oil. Add a little pasta cooking water (about a 1/4 cup) to loosen it up if it needs it. Add the cup of grated cheese and stir it into the pasta dish. Taste for addition of salt and/or black pepper. Remove from heat.

Add cooked spaghetti and mix in parm cheese

Add cooked spaghetti and mix in parm cheese

 Serve in warmed bowls with drizzle of extra-virgin oil and some more cheese (if you have a really good quality oil that you save for special occasions, now is the time to break it out!).

Serve in warmed bowls (or eat straight form the pan with a couple of forks!)

Serve in warmed bowls (or eat straight from the pan with a couple of forks!)

 

 

 

Spaghetti FOUR Different Ways in ONE Meal – (serves 4-6)

This dish took me 30 minutes to make from start to finish and each of us sat down to a different dinner! I’m no magician, but I’m possibly ingenious!

kygu

This one had the most additions to the base flavors: I added soft-fried eggs 🐔 fried mild Italian sausage and quick-friend cherry tomatoes. This plate lacked neither flavor or color!

This was a night (Thursday night Nov. 6th to be precise) when each of us wanted something a little different and I was in the mood to cater to those variations. All I did was center everything around spaghetti with a base flavor of olive oil, garlic, onions and cayenne pepper flakes and then add in the requested ingredients for each person.

Rigaroso pasta, garlic, onions and cayenne pepper flakes: the backbone of my dish

Rigorosa pasta, garlic, onions and cayenne pepper flakes: the backbone of my dish

I was working with the best dry spaghetti in the world in my opinion (Rigorosa from Gragnano, Italy 🇮🇹 ), so each dish had a sturdy foundation from which to build each particular meal-whim!

I wanted something ultra-simple: Spaghetti with garlic, onions, spinach and olive oil

I wanted something ultra-simple: I had the basic Spaghetti dish and added some sautéed spinach 💚  (I did grate some cheese on top to finish the dish and it gave it the saltiness I so crave in my food)

Cooking the spaghetti perfectly was also important, so keep that in mind as you cook. There is nothing worse than pasta that disintegrates in your mouth!

cook pasta

Don’t over cook your pasta folks AND don’t you dare rinse it under the cold water tap after it is drained – also, ALWAYS save some of the pasta water. it is great to add to sauces and perfect to add to the pasta if it seems stodgy or too thick after you add it to your pan when finishing the dish.

This is also great to make on a grand scale for a party and the added ingredients can be served alongside in bowls family style.

Giant wheels of Parmigiano Reggian stacked in Eataly's cheese shop

Giant wheels of Parmigiano Reggiano 💛  stacked in Eataly’s cheese shop in NYC

To guild the lily of these spaghetti dishes, we grated a little (or a lot!) Parmigiano Reggiano cheese on top before devouring.

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*there is great potential for Blood Type A Diet variations here: follow the recipe omitting any meat, cayenne pepper and black pepper (also the Parm cheese if you are strict). Only use green olives if using as one of the add-in ingredients. Add some spinach or other friendly leafy green or sautéed fish or chicken if you like (or crispy-fried tofu)*

For the Basic Spaghetti Recipe:

4 tbs extra-virgin olive oil

4 cloves garlic – finely chopped or minced

1 medium sweet or white onion – small dice

1/2 tsp cayenne pepper flakes (up to 1 tsp if you like a little more heat – we do!)

1/2 to 1 tsp salt (if its fine grain, start with 1/2  – if it is something like a sea salt flake or large flakes, use 1 tsp)

Several grinds black pepper

1 lb good quality dry spaghetti

1 to 1 1/2 cups cooked pasta water (scoop from pasta pot before draining cooked pasta and set aside)

Variations or Add-Ins –  (portioned by person so multiply for more people):

1/2 cup quickly sautéed cherry tomatoes (saute in a little extra-virgin olive oil on a medium/hot pan for 2 to 3 minutes)

1 cup spinach – leaves or roughly chopped large pieces (toss in right when you toss in the pasta to the dish)

1/4 cup of good quality black or green olives – sliced

1 to 2 Italian-style sausage – cooked and sliced (add to dish when serving)

1 to 2 softly fried eggs sunny-side-up eggs (fried in olive oil right before serving and add to each plate as you serve drizzling a little of the cooking oil over the eggs)

2 tbs freshly grated Parmigiano Reggiano (add to each dish as you serve)

Method:

*If you are planning on serving sausage, put them on to gently fry at this time, turning them to brown. They will be cooked by the time your dish is together*

cook slowly while pie is in the oven..

cook slowly while you are getting everything else ready and slice right before serving (or slice and keep warm in the pan until ready)

1 – Prep all ingredients that you plan on using and put water on for pasta. Cook pasta according to instruction, making sure to scoop out 1 1/2 cups of the pasta water before draining (also check the pasta a minute or two before the recommended cooking time and drain while it still has a little toothsome bite)

Cook Pasta in water with some salt and a drop of oil

Cook Pasta in water with some salt and a drop of oil

2 – Put large saute pan on low/medium heat and add the oil. When it has warmed, add the onions and saute for about 3 minutes before adding the garlic. Continue to cook for another 6 minutes, stirring frequently. Add the pepper flakes, several grinds of pepper and the salt and cover to cook for another 3 minutes (until the onions are very soft)

Saute onions and garlic. Add seasoning.

Saute onions and garlic. Add seasoning.

3 – When the spaghetti is cooked, drain and toss immediately into the pan with the onions mixture. Mix together gently (with two wooden spoons) and add a cup of hot pasta water to loosen it all up. Taste for addition of more salt and add more water if you feel it needs it.

Add the spaghetti to the onions

Add the spaghetti to the onions (I also added the spinach at this time as everyone wanted it)

4 – Have everything else that you want to add ready and waiting.

Put the eggs on to fry about 1 minute before you drain the pasta

Put the eggs on to fry about 1 minute before you drain the pasta

roast  set aside

You can also roast the tomatoes if you like. Roast in a 450* oven for 10 minutes turning once.

At this point serve everyone or put the pasta in a large warmed serving bowl and surround with little bowls of all the other ingredients and let people help themselves. Pass the cheese!

Yummy runny eggs are delicious in this dish (very econimcal too!)

Yummy runny eggs are delicious in this dish (very economical too!)

My son's requested spinach and sausage!

My son’s requested spinach and sausage with his spaghetti!

💜 💜 💜 💜

Baked Fish Topped with Fresh Salsa & Served with Roasted Poblano Rice (serves 6)

Some of us wanted salad this past Friday, while others craved fish (me!) so my compromise was to make a fish with the feel of something raw and fresh-tasting. This was the perfect solution and gave us all the feeling of warmer days ahead!

yf

Baked Fish with Salsa and rice – very refreshing and zesty dinner

I think salsa can be added to so many dishes to give it crunch and zestiness. The key is finding good Roma/plum tomatoes, and I was lucky this time around. The other key is cilantro, which I used in abundance! I did not add diced red onion to this salsa (which I normally do) as I was pairing it with fish. Fish and onion:  yucky combination I’m afraid.
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Cilantro and Lime in my salsa

The rice would have been fine on its own but I added some smokey poblano peppers to tie the salsa and rice together and  it did wonders for the mild-tasting fish.
Poblano pepper

This is a Poblano pepper and it is said to hail from Puebla in central Mexico. It has a thick, dark-green skin and is generally mild to medium-hot with a lovely smokey flavor

Try this out next Friday and see if you can’t taste the arrival of Spring!
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* to make this a Blood Type A diet recipe, make the following changes: omit the pepper and put chopped up cilantro or parsley into your cooked rice. Do not use tilapia, only cod for baking fish. Omit butter and dot with olive oil instead. Top fish with a mixture of mashed Avocado, lime juice, cilantro and salt to taste*

You will need:

for baked fish:

3 lbs firm white fish (cod, haddock, sole, tilapia, scrod – can be mixed fish)

salt and pepper for fish seasoning

1 cup chopped fresh cilantro

1 1/2 tbs unsalted butter

for the Fresh Salsa:

6 Roma tomatoes – halved, cored & seeded  (and discarded) and flesh finely diced

1/2 cup finely chopped cilantro

2 tbs lime juice

1 jalapeno pepper – finely minced (remove the seeds and inside veins if desired, but not necessary

3/4 tsp coarse salt or sea salt flakes

for the rice:

6 or so cups cooked Basmati rice (if using a rice-cooker: use 3 cup measure of rice and water and cook according to instructions. If using stove top: use 2 cups of rice and follow instructions)

2 or 3 Poblano peppers (if small, use 3, if large use 2)

Method:

1 – Put rice on to cook and roast poblano pepper.

Wash and dry Poblano and place on a baking sheet. Place close to the grill in the oven and grill until all sides are charred. you will have to check every 3 or so minutes and turn peppers to get the whole thing charred.

grill poblano

grill poblano

2 – After you char the peppers, place in a brown paper or zip-top bag and close. Let them steam and cool for about 15 minutes. Remove from bag and pull the skin off. It should come off in good-sized stripes. Do not rinse under water as this washes away the flavor.

seed, de-vein adn dice

seed, de-vein and dice

3 – Cut the Poblano in half and remove the seeds by scraping with a knife. Dice peppers. When rice is cooked, mix peppers into rice. Set aside and keep warm.

mix rice and peppers

mix peppers with rice

Make Salsa:

1 – Prepare the tomatoes and place in a bowl, along with the chopped cilantro, minced jalapeno, lime juice and salt. Taste and add more salt and lime juice if you think it needs it.

dice Roma tomatoes

Dice Roma tomatoes

Make Salsa and set aside in fridge

Make Salsa and set aside in fridge

Bake fish:

Preheat oven 450*

1 – Put washed and dried fish on large baking sheet in a single layer. Dot with butter and season with some salt and black pepper. Toss the cilantro leaves over the whole dish and then cover tightly with tin foil.

place fish on baking sheet with seasonings

place fish on baking sheet with seasonings

 2 – Place the fish in the oven and bake for about fifteen minutes.

Bake fish for about 15 minutes

Bake fish for about 15 minutes in a 450* oven

 Serve fish with some of its juices and a portion of rice topped with a big spoonful of salsa. A little Greek yogurt or sour cream as a garnish is also a nice touch!

Serve

Serve

“ROASTED” Stir-Fry: Chicken and Vegetables with Delectable Noodles (serves 6)

This dish was a resounding success on so many levels – hurrah!

It is winter and roasted vegetables is one of the pleasures of being in a cozy kitchen when it is freezing cold outside. I found some great bone-in, skin-on chicken breast but wanted some kind of Asian-spiked noodle dish. I didn’t want a basic stir-fry, but I wanted something like that, only a little richer, more home-y.  I was in the mood to experiment and this is what I came up with; true deliciousness!

yfyj

My “Roasted” Stir-fry!

The components were cooked separately and then all thrown together in a big bowl right at the end. It is dead simple to make, but the resulting dish has layers and layers of flavor and complexity. Definitely something to try!

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*This is a great Blood Type A diet recipe with beneficial veggies (green beans and carrots), as well as neutrals like the chicken and mushrooms. You can substitute tofu for the chicken if you like and use the same marinade and just cook it in big cubes with the roasting veggies*

You will need:

for the chicken:

3 bone-in, skin-on chicken breasts

1/4 cup, plus 1 tbs soy sauce

1/4 cup mirin (sweetened rice wine found in the Asian or ethnic aisle of your supermarket)

3 tbs soft brown sugar

for the Roasted Vegetables:

4 cups green beans – left whole

1/2 lb shiitake mushrooms – quartered or thickly sliced

3 cups baby carrots – halved or quartered lengthways depending on the size

1 tbs olive oil

3 tbs soy sauce

3 tbs mirin

2 tbs brown sugar

1 tsp sriracha

Noodles and extra drizzling sauce:

good quality egg noodles for six people (I used Blue Dragon egg noodle nests; one 1 oz nest per person).

Mix together in a little bowl or shake in a lidded jar, the following:

3 tbs soy sauce

2 tbs mirin

1 tsp sriracha sauce

1 tbs soft brown sugar

Method:

1 – Mix the ingredients listed in the chicken marinade together in a shallow dish or bowl. Add the chicken and marinate for at least 20 minutes in the fridge, turning every now and then to get the whole piece coated with marinade. (You can do this ahead of time and leave it in the fridge until ready to roast).

Preheat the oven to 425*.

2 – Place the chicken pieces in a baking dish and cook for 40 minutes, (you can cook the vegetables at the same time – method below). Remove and when cool enough to handle, remove the skin and shred the meat into large bite-sized pieces. Mix 1 tablespoon or mirin, 1 tbs soy sauce and 1 tsp sugar in a bowl (mix well) and pour over shredded chicken and toss. Set aside.

yf

Marinate chicken

Roast Vegetables:

You can cook the veggies on the bottom rack at the same time (or if you have room, cook side by side on middle rack)

1 – Put all the prepped vegetables into a large bowl and mix the roasting liquid together in a small bowl and then mix into the vegetables, coating everything well.

jyfkyg

Toss vegetables in bowl with roasting liquid

2 – Place a large baking sheet in the oven with 3 tbs oil (olive, canola, safflower) and leave for 4 minutes. Remove and immediately spread the vegetables into the sheet in an even layer. lace in oven for 12 minutes. Remove from oven, toss and place back into oven for another 10 minutes.

kuglyg

Roast veggies

Toss the shredded chicken with the roasted veggies in a large serving bowl. Cover and place the bowl in the cooling oven to keep food warm, and to heat up the bowl which can be used to serve the final dish.

Assembly:

Put water on for noodles right when you take the chicken out of the oven . Cook noodles according to instructions.  Try to time the noodles to be done when the meat is shredded and it has been mixed with the veggies in the serving bowl. When noodles are cooked, drain and toss into the bowl with the chicken and veggies. Pour in about half of the drizzling sauce to the dish and toss gently.

Asian Roasted Chicken and Veggies with the best Egg Noodles

Asian Roasted Chicken and Veggies with the best Egg Noodles

Serve, passing the hot sauce (sriracha) and a little drizzle of sauce if you need it.

Blood Type A Food List

Hi there!

For anyone interested, I just published a handy Blood Type A Food List. Just click on “Blood Type A Food List” at top of my Blog!