by Mark Hyman
12 large oil-packed, sulfite-free sundried tomatoes, chopped
2 tablespoons finely chopped fresh basil or parsley leaves
1 tablespoon plus 1 teaspoon Dijon mustard
¼ teaspoon sea salt
¼ teaspoon ground black pepper
optional: 2 pinches red pepper flakes
1 teaspoon extra virgin olive oil
FOR THE AVOCADO CREAM:
1 ripe avocado, peeled and pitted
¼ cup organic mayonnaise
1 teaspoon fresh lemon juice
2 pinches sea salt
In a medium bowl, combine the ground turkey, tomatoes, basil, mustard, salt and pepper, and red pepper flakes (if using) and mix with your hands until incorporated. Dampening your hands with a little water so the mixture doesn’t stick makes the process easier. Divide the burger mixture into 4 even portions and form into rounded patties about ¾ inch thick. To make perfectly round burgers, use a 4-inch ring mold.
Heat the oil in a nonstick frying pan over medium low heat. When the pan is hot, add the patties and cook until a browned crust forms, 3 to 4 minutes. Turn the patties over and cover the pan. Turn the heat to low and cook the burgers 7 to 8 minutes or until the internal temperature measures 165°F on a meat thermometer.
While the patties are cooking, make the avocado cream. Place the avocado, mayonnaise, lemon juice, and sea salt in the bowl of a food processor fitted with the steel blade. Puree the ingredients until smooth and creamy.
Serve the burgers, each with a quarter of the avocado cream on top. This dish goes nicely with a side salad and the Raw Zucchini Ribbon, Tomato, and Avocado Salad (here).
Nutritional analysis per serving (1 burger with ¼ of the avocado cream): calories 460, fat 38 g, saturated fat 8 g, cholesterol 135 mg, fiber 4 g, protein 26 g, carbohydrate 26 g, sodium 470 mg
QUICK CHICKEN BREAST WITH SPANISH ROMESCO SAUCE
A classic sauce from the Catalonia region of Spain, Romesco also works beautifully over fish as well as with this quick chicken. For an extra layer of flavor, use smoked paprika. Serve this with basic broccolini (here), drizzled with 1 teaspoon of olive oil per person and a tossed green side salad with a quarter of an avocado.
Yield: 4 servings
Prep time: 15 minutes
Cook time: 20 minutes
FOR THE SAUCE:
½ cup whole almonds
3 garlic cloves, peeled
½ of a 16-ounce jar of roasted red bell peppers, drained, seeded, and roughly chopped
2 medium tomatoes, cored and quartered
¼ cup finely chopped onion
3 tablespoons extra virgin olive oil
1½ teaspoons paprika, regular or smoked
1 teaspoon sherry vinegar or red wine vinegar
¼ teaspoon sea salt
¼ teaspoon ground black pepper
FOR THE CHICKEN:
4 boneless, skinless chicken breasts (about 1½ pounds)
¼ teaspoon sea salt
¼ teaspoon ground black pepper
¼ teaspoon granulated garlic
1 tablespoon extra virgin olive oil
½ cup low-sodium chicken broth
Prepare a food processor with the steel blade. Turn on the food processor and, using the feeder tube, drop in the almonds and the garlic cloves and process until ground, 20 to 30 seconds. Add the bell peppers, tomatoes, onion, oil, paprika, vinegar, salt, and pepper to the food processor and process all the ingredients until a fairly smooth sauce is achieved, 1 to 2 minutes.
Sprinkle the chicken with the salt, pepper, and granulated garlic. Add the oil to a large stainless steel or cast-iron pan over medium heat. When the pan and oil are hot (but not smoking), add the chicken breasts, smooth side down. Cook until the chicken is golden on this side, about 5 minutes.
Turn the chicken over, add the broth to the pan, cover the pan with a tight-fitting lid, and turn the heat to low. Allow the chicken to cook until it reaches a temperature of 165°F when measured with a digital thermometer, 7 to 8 minutes longer.
Allow the chicken to rest for a few minutes, then slice across the grain. Serve with ⅓ cup of the Romesco sauce per person. Leftover chicken and sauce can be packaged separately in glass containers with tight lids. The chicken will keep in the refrigerator for 3 days and the sauce for 4 to 5 days.
Nutritional analysis per serving (1 breast, ⅓ cup sauce): calories 460, fat 27 g, saturated fat 4 g, cholesterol 100 mg, fiber 6 g, protein 43 g, carbohydrate 13 g, sodium 550 mg
POACHED CHICKEN BREAST
Basic poached chicken breast takes just minutes and can be used for many meals. For proper poaching, you’ll need to use a heavy, 3-to 4-quart pot or pan that is large enough to fit the chicken breasts in a single layer without being squished together. You can make it up to 4 days ahead, then refrigerate well wrapped for use during the busy week. Use it chilled for salads or enjoy it warm topped with one of the sauces for dinner.
Yield: 4 servings
Prep time: 5 minutes
Cook time: 10 minutes
1 quart (32 ounces) low-to no-sodium chicken broth
4 (6-ounce) boneless, skinless chicken breasts (about 1½ pounds)
Pour the broth into the pot and bring it to a simmer, with small bubbles breaking the surface. Turn the heat down to low. Test the temperature of the broth using a digital thermometer. The broth should be between 160°F and 180°F for proper poaching.
Place the chicken breasts in the broth. The broth should come just over the top of the chicken. Add a little more broth or water if necessary. Poach the chicken breasts for 8 to 10 minutes or until they have reached a temperature of 165°F when tested with a digital thermometer inserted into the center of the chicken.
Remove the chicken from the pot and enjoy warm or cool. To chill for a salad, place cooled chicken in a glass container with a tight-fitting lid and place in the refrigerator for up to 4 days.
Nutritional analysis per serving (6 ounces): calories 170, fat 2 g, saturated fat 1 g, cholesterol 95 mg, fiber 0 g, protein 37 g, carbohydrate 2 g, sodium 590 mg
TURKEY LETTUCE WRAPS WITH CREAMY CASHEW LIME SAUCE
These wraps make a terrific, satisfying lunch and are easily transportable for meals at the office or school. For a nut-free version, replace the chopped cashews with 6 tablespoons of hemp seeds and replace the cashew butter with tahini (sesame seed butter). To grate ginger finely, use a microplane zester or ginger grater.
Yield: 4 servings
Prep time: 20 minutes
Cook time: 20 minutes
FOR THE WRAPS:
½ pound snap peas
1 teaspoon sea salt
1 tablespoon coconut oil
½ medium yellow onion, finely chopped
4 cloves garlic, peeled and finely chopped
2-inch piece fresh ginger, peeled and finely grated (1 tablespoon)
1 pound ground dark turkey meat
1 tablespoon plus 1 teaspoon low-sodium tamari
½ cup cashews, chopped (can substitute 6 tablespoons hemp seeds)
⅛ cup chopped fresh cilantro leaves
4 scallions, finely chopped
optional: 8 to 10 drops hot sauce or red pepper flakes, to taste
16 butter lettuce leaves
FOR THE SAUCE:
4 tablespoons raw creamy cashew butter (or tahini)
juice of 1 large lime
1 tablespoon plus 1 teaspoon low-sodium tamari
1 tablespoon plus 1 teaspoon unseasoned rice vinegar
Bring a 4-to 5-quart pot of water to a boil. While the water is coming to a boil, snap the top ends off the snap peas and pull off the side strings. When the water is boiling, add the salt and drop in the peas. Boil for 2 minutes. Drain immediately. Chop the snap peas crosswise into thin pieces and set aside.
Heat the coconut oil in a large (12-inch) frying pan or skillet over medium heat. Add the onion and cook until soft, turning the heat down if necessary so the onion does not brown. Add the garlic and ginger an
d cook 1 more minute. Add the ground turkey to the pan, breaking it up with a wooden spoon or spatula. Cook the turkey, stirring and continuing to break it up until it is no longer pink, 8 to 10 minutes.
While the turkey is cooking, make the sauce. Combine all the sauce ingredients in a small bowl and stir until a smooth sauce forms. Set aside for serving.
When the turkey is cooked, add the chopped snap peas and the tamari to the turkey mixture. Then stir in the cashews, cilantro, scallions, and hot sauce or red pepper flakes (if using), to taste.
To serve, lay 4 lettuce leaves on each of 4 plates and top with a generous ¼ cup of the turkey mixture. Top with 1½ tablespoons of the sauce per plate.
Nutritional analysis per serving (4 lettuce cups, ¼ cup turkey, 1½ tablespoons sauce): calories 470, fat 31 g, saturated fat 9 g, cholesterol 90 mg, fiber 5 g, protein 28 g, carbohydrate 20 g, sodium 540 mg
GREEK CHICKEN THIGHS WITH ARTICHOKES AND OLIVES
Mediterranean flavors of lemon, oregano, artichokes, and olives make for a delicious dinner dish. Look for jarred, pitted olives, but also check out the options in the deli section of your market. Serve this dish in shallow bowls with the vegetables and juices poured over the top and on the side, and a tossed green salad with a quarter of an avocado per person, dressed with vinaigrette (see Basic Salad with Vinaigrette Dressing, here).
Yield: 4 servings
Prep time: 15 minutes
Cook time: 25 minutes
8 bone-in, skin-on chicken thighs (about 2½ pounds)
¼ teaspoon sea salt
¼ teaspoon ground black pepper
¼ teaspoon granulated garlic
1 medium onion
2½ tablespoons extra virgin olive oil
3 large garlic cloves, finely chopped
1 can (15 ounces) water-packed artichoke hearts, well drained
4 ounces mixed, pitted Greek olives
1½ cups low-sodium chicken broth
2 tablespoons fresh chopped oregano leaves (or 2 teaspoons dried)
1 large lemon, sliced into thin rounds (preferably Meyer lemon)
2 tablespoons water
optional: 1 tablespoon arrowroot starch
Trim any excess fat from the chicken thighs. Season the chicken with the salt, pepper, and granulated garlic.
Cut the onion in half through the root end. Peel, then lay the onion flat on a cutting board and slice crosswise into thin half-moons.
Heat 1½ tablespoons of the olive oil in a large, heavy, wide pan (3-to 4-quart braiser or sauté pan) over medium heat. When the oil is hot, add the chicken, skin side down. Cook until the skin is crisp and golden brown, 7 to 9 minutes. Move the chicken thighs to a plate or rimmed baking sheet.
To the same pan, add the onions and cook until softened, 3 to 4 minutes. Add the chopped garlic and cook 1 minute more. Add the drained artichoke hearts, olives, broth, remaining 1 tablespoon olive oil, and oregano. Add the chicken thighs back into the pan and top with the lemon slices.
Bring the mixture to a strong simmer, put the lid on, and reduce the heat to medium low. Simmer over low heat for 12 to 13 minutes or until the thighs reach an internal temperature of 165°F when measured with a digital thermometer.
To serve, place the chicken thighs in shallow bowls and pour the vegetables and jus over the top. If you prefer thicker gravy, in a small bowl or measuring cup whisk together 1 tablespoon arrowroot starch and 1 tablespoon cold water until smooth. Remove the chicken thighs from the pan. Stir the arrowroot mixture into the pan and stir and cook 1 to 2 minutes, until the juices thicken into gravy.
Nutritional analysis per serving (2 thighs and a quarter of the vegetables and sauce): calories 450, fat 25 g, saturated fat 4 g, cholesterol 160 mg, fiber 4 g, protein 39 g, carbohydrate 24 g, sodium 690 mg
CRISPY SEARED DUCK BREAST WITH BLUEBERRY BALSAMIC SAUCE
If you have never made duck breasts, you will be amazed how easy and quick this recipe is. The fruitiness of the blueberry sauce works great with the rich, crisp duck skin. Serve with asparagus, broccolini, or green beans drizzled with olive oil, or use the extra rendered duck fat on the veggies. Ask for mild-flavored Peking duck at your market’s butcher counter.
Yield: 4 servings
Prep time: 15 minutes
Cook time: 20 minutes
FOR THE DUCK BREAST:
4 (6-ounce) duck breasts
¼ teaspoon sea salt
¼ teaspoon ground black pepper
¼ teaspoon granulated garlic
FOR THE SAUCE:
1 tablespoon extra virgin olive oil
1 small shallot, finely chopped (2 tablespoons)
1 clove garlic, finely chopped
1¼ cups frozen blueberries, thawed
2 tablespoons balsamic vinegar
1 teaspoon fresh chopped thyme leaves
1 tablespoon rendered duck fat (what’s left at the bottom of the pan once the duck is cooked)
Preheat the oven to 425°F.
Heat a large, well-seasoned cast-iron skillet or a heavy, ovenproof stainless steel pan over medium heat until hot, then turn down to medium-low to sear the duck. While the pan is heating, prepare the duck breast.
Open the duck breast packages over the sink to drain any juices. Place the duck breasts skin side up on a cutting board. Blot any excess moisture from the skin with paper towels. Turn the duck over and trim any excess skin that is beyond the edges of the breast. Turn the duck over again, and with a sharp knife, create a diamond pattern in the duck skin. Slice through the skin, but not into the meat, at about ¼-inch intervals.
When all the duck breasts are sliced, season them with the salt, pepper and granulated garlic.
Place the breasts skin side down in the hot pan. They should sizzle as they hit the pan surface. Sear the duck skin until crisp and brown, 6 to 8 minutes. You want a deep golden brown color, but watch for burning. If they start to get dark too quickly, turn the heat down. Searing slowly renders out the fat and crisps the skin.
While the duck is searing, make the sauce (but keep your eye on the duck; peek underneath occasionally to check the color and crispness). Heat the olive oil in a small pan over medium-low heat. Add the shallots and cook until softened, about 2 minutes. Add the chopped garlic and cook 30 seconds longer. Add the blueberries, vinegar, and thyme and turn the heat up to medium. Cook the blueberries, stirring, until a juicy sauce starts to form and the vinegar cooks down, 3 to 4 minutes.
When the duck skin is nicely seared to a golden brown, turn the breasts skin side up and place the pan in the preheated oven for 3 to 6 minutes. Timing will depend on the thickness of the duck breasts. Six-ounce breasts will take about 6 minutes; smaller ones will finish faster. Duck breasts should reach an internal temperature of 160°F when measured with a digital thermometer. Remove the pan from the oven and allow the meat to rest for a few minutes before slicing.
Slice the duck breasts crosswise into thin slices. Properly cooked duck will still be pink in the middle. Remove 1 tablespoon of the rendered duck fat from the pan and stir it into the blueberry sauce for added richness. Serve 1 sliced duck breast, with 2 tablespoons of sauce, per person.
Nutritional analysis per serving (6-ounce breast, 2 tablespoons sauce): calories 370, fat 24 g, saturated fat 6 g, cholesterol 180 mg, fiber 2 g, protein 32 g, carbohydrate 8 g, sodium 260 mg
BRAISED CHICKEN WITH CREAMY CASHEW GRAVY
This crisp-skinned chicken with a creamy sauce will make you feel like you are eating at a French bistro. Cashew butter gives the sauce an amazingly smooth richness.
Yield: 4 servings
Prep time: 15 minutes
Cook time: 40 minutes
4 bone-in, skin-on chicken breasts
1 tablespoon extra virgin olive oil
½ teaspoon sea salt
½ teaspoon granulated garlic
¼ teaspoon ground black pepper
1½ cups low- or no-sodium chicken broth
1½ cups unsweetened almond milk
¼
cup creamy raw cashew butter
2 tablespoons Dijon mustard
4 cloves garlic, finely chopped
1½ tablespoons fresh chopped thyme leaves
2 tablespoons filtered water
1 tablespoon arrowroot starch
Preheat the oven to 375°F.
Trim any excess fat from the tops and sides of the chicken breasts. With a heavy knife or poultry scissors, trim off the small side rib bones for a clean edge. Discard the ribs and excess fat.
Over medium heat, add the olive oil to a 5½-quart Dutch oven or heavy pan large enough to hold all the chicken breasts in a single layer. Combine the salt, granulated garlic, and pepper in a small bowl and sprinkle over the chicken breasts. Place the chicken breasts skin side down in the pan and allow them to cook until they have a golden brown crust, 5 to 7 minutes. Turn the chicken over.
In a bowl or large measuring cup, whisk together the broth, almond milk, cashew butter, mustard, and chopped garlic until smooth. Pour around the chicken in the pan. Sprinkle with 1 tablespoon of the thyme. Place a lid on the pan and place in the oven. Roast the chicken for about 30 minutes or until a digital thermometer reads 160°F to 165°F when inserted into the thickest part of the chicken without touching the bone. When the chicken is done, remove the pieces to a plate or platter and cover with foil to keep them warm.
In a small bowl or measuring cup, combine the water and arrowroot and stir until smooth. Add the arrowroot mixture to the pot with the chicken juices and whisk until smooth. Simmer for 2 to 3 minutes to cook off the raw taste and to allow the juices to thicken into a gravy.