Chicken Patties with Apple and Arugula
Chicken … Roasted All the Way to Yum!
Lemony Chicken with Capers and Kalamata Olives
Miso Salmon with Lime-Ginger Glaze
Tortilla Stack with Salsa Cruda
I always feel like a phys ed teacher instead of a cook when I talk about proteins. There’s no way around it: The body, your body, must have proteins to survive. Proteins provide the raw materials the body requires to act like a mechanic, repairing muscles and skeletons as they break down. Everyday health depends upon getting enough protein, and this need is intensified when someone is battling cancer. I want you to get your proteins. I want you to pump yourself up.
Now I’m putting my apron back on. There are lots of things you can eat to get protein. Nuts and eggs have protein. So do beans and grains. Each, in their own way, supplies some of the proteins we need. However, the biggest protein bang for the buck comes from fish, poultry, and meat. Without getting too scientific, people undergoing cancer treatment may need more protein than healthy persons—as much as sixty grams of protein a day during treatment, depending upon their weight. The good news is that just a 3-ounce serving of fish, poultry, or meat gets us nearly halfway there.
If you’re a vegetarian, that doesn’t mean you’re out of luck. You can get lots of protein by drinking protein shakes, which are in the Anytime Foods chapter. However, it’s not unusual for even vegetarians or very occasional meat eaters to crave animal proteins when they’re sick.
If you do regularly eat fish or chicken, you might still be wondering what’s the best way to eat these foods during times of illness. If you take a close look at the recipes in this section, you’ll see they all have something in common: A little fish, poultry, or meat goes a long way. The dense proteins they pack are also extremely satiating, which is good news for those times when you don’t feel like eating much. The truth is, when people say they want fish—or even red meat—what they’re really saying is they want the taste and texture of that dish, but they don’t necessarily want a lot of it. It may come as a surprise to those of you accustomed to a humongous fillet, but that three-ounce serving can still yield the flavor and feel you crave in every bite.
Asian cuisines often use a small amount of meat in their entrées. I’ve had noodle dishes where the poultry is so finely sliced that I would have sworn there were six ounces of chicken in my bowl, when in reality there was far less. Using fish, poultry, or meat as part of a medley of vegetables and spices is a great way to push all your flavor buttons at once.
One last plea: Please, please, use organically grown poultry and meat. Organic poultry is not the same as “free range” products. Organic chickens and turkeys have been fed organic feed, and they haven’t been shot up with antibiotics or growth hormones. All “free range” means is that your bird took a stroll someplace instead of being cooped up. Organic meat is also raised without drugs. As for fish, there are benefits to choosing those raised in clean cold-water rivers. Wild cold-water salmon, for example, have greater quantities of omega-3 fatty acids. The omega-3s have been shown to reduce inflammation; some researchers believe increased inflammation may be linked to certain cancers and cardiovascular disease. The Resource Guide in the back of the book lists sources for organic products.
Why a pattie and not a burger? You can shape these into a poultry puck if you like, but they’re ideal in bite-size proportions. They’re perfect for steak-and-egg types who prefer a morning protein rush. I wouldn’t recommend deep-frying because it’s not necessary; grilling or pan searing is healthier and just as tasty. Apple—which is commonly added to sausage links—adds a pleasant, sweet taste that isn’t overpowering. These are fast and simple to make and store well in the freezer.
Serves 8
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 pounds ground dark-meat organic chicken
1 cup tightly packed arugula or spinach leaves, finely chopped
1 cup peeled, diced apple
⅔ cup finely chopped onion
1 teaspoon crushed fennel seeds
½ teaspoon ground cumin
½ teaspoon sea salt
½ teaspoon freshly ground pepper
Spritz of fresh lemon juice
Olive oil to coat the pan or grill
In a large bowl, combine the chicken, arugula, apple, onion, fennel seeds, cumin, salt, pepper, and lemon juice and mix well. Form into desired sizes of patties.
To grill, preheat a grill pan and brush with oil. Grill the patties over medium heat until browned on both sides. Continue grilling until cooked through.
Or, in a sauté pan, add just enough oil to coat a hot pan. Sauté over medium heat for about 4 minutes on each side, until brown, then add a tablespoon of water and cover to steam until cooked through. Serve as a burger in a bun, with breakfast, or take for lunch.
The cooked patties may be wrapped individually in plastic wrap and frozen in an airtight container for up to 3 months. Warm them up in a toaster oven set to 350°F for about 10 minutes.
PER SERVING Calories: 161; Total Fat: 3 g (1 g saturated, 2 g monounsaturated); Carbohydrates: 3 g; Protein: 23 g; Fiber: 0 g; Sodium: 245 mg
Everyone I know associates a roast chicken with childhood family dinners. I used to think roasting a chicken was a huge production, probably because when I was a kid every bird seemed to be accompanied by endless side dishes. Then I went to Italy and got a crash course in roasting. I didn’t have much of a choice: The signora of the house dropped a plucked duck in my lap. I barely spoke the mother-tongue, so it was pretty clear I was going to have to rely on my own wits. I got over my stage fright and figured out the tricks: a hot oven, some lemon juice, salt, and a few aromatics. It worked with the duck. It works with a chicken. And it’s not a huge production.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 (4½- to 5-pound) organic chicken, rinsed and thoroughly dried
1 teaspoon sea salt
1 teaspoon freshly ground pepper
2 lemons
2 sprigs fresh rosemary, or ½ teaspoon dried rosemary
2 sprigs fresh thyme, or ½ teaspoon dried thyme
2 fresh sage leaves
Preheat the oven to 450°F.
Be sure that your chicken is thoroughly dry.
Rub the chicken cavity with ½ teaspoon of the salt. Combine the remaining ½ teaspoon salt and the pepper and rub the mixture into the skin of the chicken. Cut the lemons in half and squeeze their juice over the chicken. Put the lemon rinds, rosemary, thyme, and sage into the chicken cavity.
Place the chicken on a roasting rack in a glass or ceramic dish breast side down (that’s legs and butt up!).
Roast for 20 to 30 minutes, turn the chicken breast side up, and roast for another 20 to 30 minutes. Each side should be crisp and brown. You’re cooking at a very high heat, so watch the timing carefully.
Decrease the heat to 350°F and continue roasting for 20 minutes, or until a meat thermometer reads 170°F when inserted in the thigh or until the juices run clear.
Choose an organic chicken or bird that hasn’t been shot up with growth hormones or antibiotics. It’s a must! They are not only tastier, but healthier.
If you don’t have a roasting rack, place 3 celery stalks or carrots and 1 onion cut into 4 slices on the bottom of your roasting pan. This will keep the chicken off the bottom of the pan so the drippings can collect there.
Rub the herb mixture in your hands to release the aroma and oils.
The chicken you roast on Sunday can be used for dinner throughout the week. Instead of putting the chicken back in the refrigerator with plastic barely covering the platter, remove the meat from the bones and store in an airtight container. Save the carcass in another airtight container or bag and put it in the freezer. You can make incredible roasted chicken stock from the bones and wonderful chicken potpies from the meat.
PER SERVING Calories: 264; Total Fat: 5 g (1 g saturated, 2 g monounsaturated); Carbohydrates: 0 g; Protein: 51 g; Fiber: 0 g; Sodium: 537 mg
Now you’ve had fabulous roasted chicken, but the carcass is still around. What to do?
Makes about 6 quarts
1 carcass of a roasted organic chicken, plus any pan juices
1 medium yellow onion, with skin on, quartered
2 medium unpeeled carrots, cut into chunks
Handful of fresh flat-leaf parsley, with stems
1 stalk celery, cut into chunks
12 black peppercorns
Sachet of a sprig each of fresh rosemary and thyme with 2 fresh sage leaves (or a pinch each of dried rosemary and thyme and ⅛ teaspoon dried sage)
¼ teaspoon sea salt
Place the whole carcass in a large stockpot.
Add the onions, carrots, parsley, celery, peppercorns, herb sachet, and salt. Cover with water to 3 inches from the pot rim. Cover and bring to a boil over high heat. Uncover, decrease the heat to low, and simmer for at least an hour, until the stock has a rich flavor.
Remove from the heat and strain through a fine-mesh strainer or a colander lined with unbleached cheesecloth. (Remember that the pot is heavy and full of hot stock. Be careful!) Cool to room temperature. Store, covered, in the refrigerator for up to 1 week, or freeze for up to 3 months.
The Big O: Imagine I’m shouting this message with a megaphone the size of the Liberty Bell, sans crack. Organic chickens are much, much, much healthier to eat! They’re free of growth hormones and antibiotics that no one needs in their system. Look for a plump bird with yellowish fat instead of white and I promise you’ll be able to taste the difference. Organic chickens are now so popular that you should be able to find them in your local supermarket. If not, check out the Resource Guide in the back of the book to order them online.
PER SERVING (1 cup per serving) Calories: 75; Total Fat: 4 g (1 g saturated, 1 g monounsaturated); Carbohydrates: 1 g; Protein: 7 g; Fiber: 0 g; Sodium: 34 mg
Lemony Chicken with Capers and Kalamata Olives
Here’s another way to keep the bird from becoming routine. This chicken recipe is a favorite of people who don’t like spending much time in the kitchen. The dish is a gentle balance of sweet and salty, as the orange juice plays well against the capers and olives. The lemon juice gives it a clean, bright Mediterranean feel. I like serving it over Garlicky Leafy Greens.
Serves 4
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 boneless organic chicken breasts, halved
1½ teaspoons sea salt
½ cup fresh lemon juice
1 cup halved and thinly sliced red onion
1½ cups fresh orange juice
2 tablespoons extra virgin olive oil
2 teaspoons dried oregano
2 tablespoons thinly sliced garlic
2 teaspoons capers, rinsed
¼ cup pitted kalamata olives, halved lengthwise
Preheat the oven to 375°F.
Marinate the chicken breasts with 1 teaspoon salt and ¼ cup of the lemon juice for a minimum of 30 minutes optimum and up to two hours for a spa treatment. Rinse the chicken and pat dry. Sprinkle each chicken piece with ¼ teaspoon salt.
Spread the onions in the bottom of a shallow glass baking dish. Add the orange juice and place the chicken breasts on top of the onions.
Whisk together the remaining ¼ cup lemon juice, the olive oil, and oregano. Drizzle over the chicken. Sprinkle the garlic and capers over the chicken. Add the olives to the pan juice (don’t put them on top, or they will leave their mark!). Bake, uncovered, until the juices of the chicken run clear, about 30 minutes, or until an instant-read meat thermometer reads 160°F.
Transfer the chicken to a serving platter with the pan juices, olives, and capers.
Depending on the thickness of the breasts, the chicken may take a little longer to bake. Check after 15 minutes and add more liquid if the bottom of the baking dish looks dry.
For an extra dollop of yum, top with Grandma Nora’s Salsa Verde.
Don’t let the time needed to marinate the chicken stop you from making this recipe. Although 2 hours of marinating is my preference, even a half hour yields a succulent bird.
PER SERVING Calories: 317; Total Fat: 16 g (3 g saturated, 9 g monounsaturated); Carbohydrates: 17 g; Protein: 26 g; Fiber: 1g; Sodium: 851 mg
This Asian salmon dish gets its flavor from ginger, lime, sesame oil, and scallions. It takes about five minutes to prepare this salad, so no more excuses that you don’t have the time to make lunch!
Makes about 1 cup (Serves 4)
1 (7½-ounce) can pink salmon
½ teaspoon grated fresh ginger
1 teaspoon fresh lime juice
1 tablespoon finely chopped scallions, green parts only
⅛ teaspoon sea salt
1 teaspoon sesame oil
Drain the salmon in a fine-mesh strainer and remove any bones. Place the salmon in a small bowl and use a fork to break it up. Add the ginger, lime juice, scallions, salt, and sesame oil. Mix well and taste. You may want to add a pinch of salt or a squeeze of lime.
This salmon salad would be great with Baby Bok Choy with Sesame and Ginger or salad greens. I also love putting this salad on sesame rice crackers, dark pumpernickel, or rye.
PER SERVING Calories: 87; Total Fat: 5 g (1 g saturated, 0 g monounsaturated); Carbohydrates: 0 g; Protein: 10 g; Fiber: 0 g; Sodium: 302 mg
I’d love to take a snapshot of someone’s face when they open the pantry and come face-to-face with a can of salmon. It’s the same look you see on people who have just popped the hood on their broken-down car and are staring at the engine: What the heck am I supposed to do with this? These recipes were designed to replace that confusion with confidence. Salmon is great to eat; it’s full of proteins and omega-3 fatty acids. Split a can of pink salmon in half and you can make this and the Asian Salmon Salad. This caper salsa, with red onion, olive oil, lemon juice, and dill, is reminiscent of what many people add to lox and bagels.
Serves 4
1 (7½-ounce) can pink salmon
2 teaspoons chopped rinsed capers
2 teaspoons diced red onion
2 teaspoons fresh lemon juice
⅛ teaspoon sea salt
⅛ teaspoon freshly ground pepper
1 teaspoon extra virgin olive oil
¼ teaspoon chopped fresh dill
Drain the salmon in a fine-mesh strainer and remove any bones. Place the salmon in a small bowl and use a fork to break it up. Add the capers, onion, lemon juice, salt, pepper, olive oil, and dill. Mix well and taste. You may want to add a pinch of salt, a squeeze of lemon, or a caper or two.
Serve on a bed of salad greens with water crackers or crostini. Try it as a filling for tomatoes or with scrambled eggs. Or use salmon salad instead of tuna salad for a new sandwich twist.
PER SERVING Calories: 88; Total Fat: 5 g (1 g saturated, 1 g monounsaturated); Carbohydrates: 0 g; Protein: 10 g; Fiber: 0 g; Sodium: 344 mg
There are so many delightful flavors melded in the broth of this dish that your taste buds will be surprised and tickled. While the coconut broth puts this dish in the “cozy” food category, the infusion of ginger, lemongrass, and kaffir lime leaves adds an exotic twist. The fun part of this dish is watching the broth evolve to a pinkish hue as it cooks. That’s the time to inhale deeply, taking in the aromatics. In a few minutes, you’ve gone from simple stock and coconut milk to a delicately balanced silky broth. That’s the magic!
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 pound wild salmon fillet, pin bones removed and cut into 1-inch cubes
½ teaspoon sea salt
8 cups Magic Mineral Broth
2 (14.5-ounce) cans coconut milk
3 (1-inch) pieces fresh ginger
2 shallot bulbs, halved and bruised
1 stalk lemongrass, cut in chunks and bruised
Squeeze of fresh lime juice
Chopped scallions, fresh cilantro, or fresh mint, for garnish
Season the salmon with ¼ teaspoon salt, cover tightly, and refrigerate for a minimum of 30 minutes and up to several hours.
In a large straight-sided sauté pan or a low-sided pot just large enough to hold the salmon in a single layer, bring the broth, coconut milk, ginger, shallots, lime leaves, lemongrass, and ¼ teaspoon salt to a slow boil over medium heat. Let the ingredients infuse their flavor into the liquid for about 20 minutes. Decrease the heat to low and continue to let the broth develop for another 30 to 40 minutes; it will be worth the wait.
Remove half of the broth from the sauté pan and reserve for a future use.
Slide the salmon into the remaining broth and poach over medium heat for 7 to 9 minutes, just until tender. Serve in a shallow bowl with the broth ladled on top. Squeeze a bit of lime over each fillet and garnish with scallions, cilantro, or mint.
This dish is great with Baby Bok Choy with Sesame and Ginger and Coconut Ginger Rice with Cilantro. You could even use 1 cup of the reserved broth along with water to make the rice.
Purée the reserved broth with cooked sweet potato to make a great soup such as the Sweet Potato–Coconut Soup.
This broth is no one-trick pony: it perks up chicken and vegetables as well.
Store the broth in the fridge for up to 1 week in an airtight container. Leftover cooked fish will keep in your refrigerator for 1 day and can be used in the Asian Salmon Salad.
The easiest way I know to bruise lemongrass is to cut the lemongrass into chunks with a sharp knife and use the flat side of the knife to smash each piece. This allows the full flavor of the lemongrass to be infused into the broth. Fragrant kaffir lime leaves are also referred to as wild lime leaves. If you don’t have kaffir lime leaves, squeeze some fresh lime juice into the broth when it’s finished.
PER SERVING Calories: 413; Total Fat: 35 g (27 g saturated, 3 g monounsaturated); Carbohydrates: 8 g; Protein: 20 g; Fiber: 2 g; Sodium: 275 mg
At first glance this recipe appears to be a culinary Tower of Babel: with so many flavors talking at once, you might wonder how any of them can be clearly heard. The balancing power of FASS is the reason why. Every quadrant of the taste spectrum weighs in here: the touch of sesame oil provides fat, the lime contributes the acid that unlocks the salmon’s flavor, the miso gives a hint of salt, and the mirin plays the sweetheart in this fish tale. Whip up the marinade, let the salmon do the backstroke in it for a tad, and bake away. As a friend likes to say, “Tay-stee!”
Serves 4
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
3 tablespoons white miso
3 tablespoons fresh lime juice
¼ cup mirin
1 tablespoon grated fresh ginger
1 teaspoon toasted sesame oil
4 (4-ounce) wild salmon fillets, pin bones removed
Whisk together the miso, lime juice, mirin, ginger, and sesame oil in a mixing bowl. Put the salmon in a baking dish, pour half the marinade over the salmon, and turn to coat well. Reserve the remaining marinade. Marinate the salmon in the refrigerator for at least 1 hour.
Preheat the oven to 400°F.
Place the salmon in a baking dish with its marinade and ¼ cup of water. Bake for 8 to 10 minutes, or a few minutes longer if the fillets are thick.
In a saucepan, heat the reserved marinade over medium heat until it starts bubbling. When the salmon is cooked, pour the marinade over the fillets and serve immediately on a platter or individual plates.
You can grill this dish too, but use caution: the marinade can burn easily if the grill is too hot. Before grilling, wipe the marinade off the salmon, rub the salmon with a teaspoon of sesame oil, and wipe the grill with a teaspoon of sesame oil. Grill the salmon fillets over slow, even heat for about 4 minutes on each side.
This salmon is great served with Baby Bok Choy with Sesame and Ginger.
A client of mine never cooked fish until she tried this recipe. She now grills it outside in her pj’s. Good thing she has a tall fence. She tells me that “my preference is for pieces of fish rather than a whole fillet, so I cut the fillet into strips. It’s perfect for me.” This marinade is no one-trick pony: It perks up chicken and vegetables as well. The marinade stores in the fridge for up to a week when placed in an airtight container.
Leftover cooked fish will keep in your refrigerator for 1 day and can be used in Asian Salmon Salad.
PER SERVING Calories: 256; Total Fat: 9 g (1 g saturated, 3 g monounsaturated); Carbohydrates: 10 g; Protein: 27 g; Fiber: 0 g; Sodium: 409 mg
As with the chicken patties, you can go large or small. More than most meats, turkey combines well with herbs, spices, and onion. I like putting a patty on a sprouted-wheat bun with caramelized onions and slices of avocado, lettuce, and tomato. I use dark turkey meat instead of light meat because it has three times more iron per serving.
Makes 8
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 pounds ground dark-meat organic turkey
⅔ cup minced yellow onion
¼ cup finely chopped fresh basil leaves
¼ cup finely chopped fresh flat-leaf parsley
1 teaspoon minced fresh ginger
1 tablespoon minced garlic
½ teaspoon sea salt
1 teaspoon crushed fennel seeds
1 teaspoon dried oregano
⅛ teaspoon red pepper flakes
Olive oil for coating the pan or grill
In a large bowl, combine the turkey, onion, basil, parsley, ginger, garlic, salt, fennel, oregano, and red pepper flakes. Mix well. Shape into desired sizes of patties.
Heat a grill pan brushed with oil and brown the patties over medium heat on both sides, about 3 minutes per side. Cover and continue to grill for 3 more minutes until cooked through.
Or, in a sauté pan, add just enough oil to coat a hot pan. Sauté over medium heat for about 3 minutes on each side to brown, decrease the heat, and add a tablespoon of water. Cover to steam the inside, about 6 minutes. Serve in a pita or on a bun.
The patties can be individually wrapped and frozen for up to 3 months.
Many people I work with are fast-food fans. For these people, the turkey patties at least look familiar, although they are far healthier than anything that passes through a fast-food window. One of my clients fighting cancer was a total junk fooder; when we were cleaning out his pantry he nearly cried when his wife told us to throw away his favorite fast-food coupons. He also was enamored with drive-through breakfasts. We got him to try these patties instead, topped with a little Grandma Nora’s Salsa Verde. He practically broke into song. “It’s like musical instruments coming together, a symphony of taste!” Musical musings aside, the important thing was that he began making and freezing the patties and started weaning himself off fast food.
PER SERVING Calories: 160; Total Fat: 5 g (2 g saturated, 2 g monounsaturated); Carbohydrates: 2 g; Protein: 23 g; Fiber: 0 g; Sodium: 236 mg
Tortilla Stack with Salsa Cruda
This is my fun way of dressing eggs to the nines. Instead of a naked scramble, I heap them on a tortilla with some Black Bean Medley, avocado, and colorful fresh salsa cruda. Everyone asks me for breakfast ideas. This certainly fits the bill, but it also makes a great brunch. It’s spectacular with a Bloody Mary, virgin or experienced.
Serves 4
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 (15-ounce) can black beans, drained, rinsed, and mixed with a spritz of fresh lemon or lime juice and a pinch of salt
5 tablespoons Salsa Cruda
¼ teaspoon ground cumin
4 small corn tortillas
4 large organic eggs
1 cup shredded organic Monterey Jack cheese (optional)
½ avocado, sliced, or a dollop of Avocado Cream
In a sauté pan over medium-low heat, heat the black beans with 1 tablespoon of the salsa (more if you want some heat) and cumin.
In a dry skillet over medium-high heat, heat the tortillas one at a time, turning once, until heated through and crisp.
Prep your beans, salsa, crisped tortillas, shredded cheese, and avocado cream, then you’re ready to scramble!
Break the eggs into a small mixing bowl. Add 1 tablespoon of cold water and whisk with a balloon whisk until they are foamy. Whisk at least 30 times; you will see the volume in the bowl increase as you whisk. This makes light and fluffy eggs.
Pour the egg mixture into a small nonstick skillet over medium heat. Decrease the heat to low and cook for 1 minute. Using a wooden spatula, begin to slowly move the mixture around the pan. After 2 to 3 minutes you will see the eggs begin to solidify into a perfect scramble.
For each serving, place a tortilla on a plate and top with one-fourth of the beans, eggs, cheese, avocado, and salsa. Serve with pita crisps or more tortillas.
Substitute large flour tortillas for the small corn tortillas. Roll into a burrito and top with additional salsa. Try it for breakfast!
This recipe is dedicated to Lynn, a client who loved to eat traditional huevos rancheros any time of day. With all its gooey cheese and refried beans containing lard, her favorite dish needed a culinary translation, and this is it. When you’d ask what Gary was cooking for her, she’d say, “My usual: black bean medley, salsa cruda, and organic eggs, my huevos.”
PER SERVING Calories: 244; Total Fat: 9 g (2 g saturated, 4 g monounsaturated); Carbohydrates: 31 g; Protein: 12 g; Fiber: 8 g; Sodium: 422 mg
