Monday, March 19, 2012

Recipe for Kale Salad - Sweet and Spicy Superfood

"Kale or borecole is a form of cabbage (Brassica oleracea Acephala Group), green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms.  Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.   Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.  Kale is also a good source of carotenoids."  Source:

Kale has a stronger flavor than spinach leaves.  You definitely know you are eating a plant.  I like it, but people that do not normally eat many vegetables may not like it.  Kale leaves are dry when you eat them raw compared to lettuce or spinach.

1 bunch of fresh kale (Chopped and rinsed.  Do not cook it.)
1 can of black beans (drained and rinsed)
1 can of Rotel (drained)
1 - 2 handfuls of walnuts
1 - 2 handfuls of raisins
2 Tablespoons of lime juice
Salt and Pepper to taste

Mix all of the ingredients in a large bowl and enjoy!  Serve cold.

Variations to try: Dried cranberries, chopped apples, fresh tomatoes, artichoke hearts, other nuts and seeds, balsamic vinegar.

 I do not use salad dressing with this.  There are enough flavorful ingredients. 

Wednesday, March 7, 2012

Recipe for Arroz con Pollo: Tex-Mex Style Spicy Rice with Chicken

Arroz con Pollo (Rice with Chicken)

This is a Tex-Mex (Texas - Mexican) style dish.  As you may know, Mexican style food varies greatly throughout the United States.  This is a common meal in many homes and some restaurants in Texas.  You will find that there are some variations to this dish.

Serve with refried beans and tortillas. 

4 boneless chicken breasts cut into pieces/chunks.
1 cup uncooked rice
2 cups of water
1 - 10 ounce can Rotel (diced tomatoes with chilies) - Do not drain.
1 - 8 ounce can tomato sauce
1 - 15.25 ounce can of corn - Do not drain
1/2 - 1 Tablespoon Cumin powder
1/2 - Tablespoon Garlic powder
1/2 - 1 Tablespoon Onion powder
1/2 -1 Tablespoon Chili powder
2 Teaspoons Salt (or to taste)
Black pepper to taste
2 - 3 Tablespoons of oil

The spices listed above do not need to be exact.  The more you use the stronger the flavor.

Optional Garnish: Chopped green onions, cilantro leaves, shredded cheddar and Monterrey jack cheese.

For this amount of ingredients you need a very large skillet.  You can easily adjust the quantity of ingredients to fit your needs and your cookware. 

Heat 2 - 3 Tablespoons of oil in skillet.
Brown the chicken in the skillet.
Slowly add all other ingredients.
Bring the mixture to a slow boil.  Stir occassionally.
Once your mixture reaches a boil, turn the heat to a very low setting, cover the skillet and let it simmer.
Simmer for 30 minutes or until the rice is soft and the chicken is cooked all the way.  Stir occassionally.

The mixture will thicken as it cooks.

Up Close Picture of Arroz con Pollo