Roast Chicken with Vegetables and Mustard Pan Sauce


I love cooking simply during the week. This simple roast chicken does the trick and the oven does all the work.

Start with the vegetables you will be using

Root vegetables are best  I used colorful potatoes, carrots and onions. You can use sweet potatoes, turnips, parsnips, etc

cut them uniformly and season with salt, pepper and any herbs you like. I used Rosemary, thyme and some sage.  Also a nice amount of olive oil.

If you are watching your calories, skip the oil and add half a cup of stock or water

Next, place the chicken over the vegetables

It helps if the chicken is at room temperature.  It will cook faster and more evenly.  Season chicken with salt and pepper, and herbs.

I like to stuff the cavity with a cut up lemon and even the onion skins.  This helps to season the chicken from the inside

Place the chicken and vegetables in a 400 degree preheated oven.  Depending on the size of the chicken, it should take anywhere between 45 minutes to an hour to cook.

The internal temperature should be 160 degrees.

Check the chicken in about 30 minutes to make sure it is browning evenly.  Turn the direction of the pan a couple of times.  Also, I like there to be liquid in the bottom of the pan.  This helps with the sauce later and also prevents the vegetables from burning.


When the chicken is done, remove it from the oven.  I put the chicken on a cutting board to rest at least for 15 minutes.

Put the pan on a burner and add white wine if you like. I had some laying around and so I added half a cup and now for the most important part ….

How to make the pan sauce.  While this may not be considered a classic pan sauce by many, this is a great technique.  Add a generous tablespoon of mustard and stir well.  This thickens the sauce somewhat, but most importantly it brings all the flavors together – making a luscious sauce without the addition of fat.

Simmer the sauce.  Check for seasoning

Carve the chicken

I promise I’ll do a demo of that someday when I have someone to hold the camera

Spoon the vegetables onto a plate.  Place the chicken and let the sauce drizzle over everything.

i promise you it’ll be a delicious, healthful meal.

Until I cook again !


Quinoa with Potatoes and Fresh Spinach

The addition of quinoa is a relatively new thing in my diet. Now that I have discovered it, I use it often and quite enjoy it. It is akin to rice or pasta for me and it’s healthful benefits a…

Source: Quinoa with Potatoes and Fresh Spinach

Spicy Ginger Carrot Soup

A healthy and delicious soup



This is a very simple recipe that is really not a recipe. Rather a technique

There are not too many pictures here since I wasn’t planning a post on this.

When I put up this picture, I got a huge number of recipe requests on facebook.
I assume people who cook regularly would be able to figure out how to make a dish just by it’s description – apparently I am wrong.

So, here goes. The quantities are to be taken loosely

1 bunch of Carrots, peeled and cut in 1 inch chunks
1 inch piece Fresh ginger, cut into small cubes
1 onion, diced
1 potato, diced, optional
water or chicken/vegetable stock
salt and pepper
Cayenne (optional)
1 tbsp. olive oil
For garnish:
Once I used fresh arugula
Another time I topped the soup with tomato, onion relish and sardines

Heat a pot with the oil and add the…

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The Art of Snacking

img_2951Snacks are an important part of healthful eating.

From experience, I can say that never get yourself to that point of hunger that you will eat just about anything.

When I am satiated throughout the day, I can make better choices and basically stay sane.  This is a good thing for me and those around me 🙂

Lets talk about snacks.  Anything can be considered a snack, really.

But lets talk of healthful snacks.

Edamame, shown above is a healthy and satisfying snack.

It takes a while to eat and I enjoy working on my food  – to get what’s inside like peanuts and pistachios.

I flavor the Edamame simply.

Buy a frozen package which now is available in the frozen section of almost any grocery store.

I first defrost them in the microwave and then add soy sauce, sriracha and sesame oil.

Put back in microwave for another 30 seconds and you have yourself an amazingly delicious snack.


img_2953Pop your own popcorn.

It is simple, it is cheaper and most importantly it saves you from the fake butter in those packages.

I put some kernels in a brown bag and pop them in a microwave using the popcorn feature.

The choices of flavoring of this snack are endless.

Here I am using a premade Tandoori Mix from Whole foods, but I have had it with just a little salt

Sometimes, I will sprinkle it generously with 5-spice powder, garam masala, cayenne and sugar – anything you like, really.

Use cocoa powder if you like.

Just make sure you pop your own popcorn.

img_9697Now some people might argue that salami is not the most healthful thing in the world.

In my opinion, when something is very flavorful – you can have a small amount and be satisfied.

This is salami, radish and home made hummus on a cracker.

I use this for entertaining many times or make myself a few and gobble them up while watching my favorite show or even doing work at my desk.


The subject of snacks is a vast one.

These are 3 of my favorite and something that I had in the last few weeks.

I would love to know what your go to snacks are.

Lets have a discussion.

Lets share ideas.

Lets help each other out.


Until I eat again!

Healthy Chicken Stew in Red wine with Spinach and Root Vegetables

It’s the New Year – typically a time when people make attempts to eat healthfully and exercise.  I am certainly one of those people.  I love food a lot and luckily am proficient in the kitchen and so I can make delicious meals that are healthy without compromising flavor.

It is my goal to use this blog as a place to post healthy and delicious recipes/guidelines.

I hope you will join me in a discussion in what works for you and what doesn’t.  Also, if you have concerns or requests, please feel free to share them here.



I like to prep ingredients that I might use in more than one dish and that saves a lot of time in the kitchen.


Here I am roasting vegetables in the oven while I start the chicken stew.

We have sweet potatoes and colorful carrots.  You can roast just about any vegetable with a little salt and pepper with a slight drizzle of olive oil.


In a skillet, heat a tbs or so of olive oil and sear skinless chicken thighs on both sides.  The thighs are seasoned with salt, pepper and fresh thyme.  You can use any part of the chicken you prefer.  I like thighs as they are more flavorful and don’t dry out.  But you are free to use breast.  If you use chicken with the skin on – you can remove  the skin before serving to save calories.

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I like to add a chopped onion after the onions have browned and then I add a couple of tbs. of flour in the corner of the pan.  I use the fat and any juices to brown the flour.  You can remove the chicken and do this step if you like – but I like the time saving factor.  Just make sure that you cook the flour before adding a liquid.  The flour is to thicken the sauce.  You can skip this step if you like and will achieve a thinner sauce.

img_1573 img_1582Next I add about a cup of red wine – just because I had in laying around.  You can use white wine or no wine at all.  Add a cup or two of chicken stock or even water.

You are trying to create a sauce and any of the above liquids will suffice.

I like to add pieces of garlic at this stage of cooking, so the garlic flavor is pronounced.

You can add it early on when you add the onion.

Also, use crushed or whole garlic cloves.

Stir everything well and bring to a boil.  Reduce the heat to a low simmer, cover and cook till the chicken is tender.

I have cooked my vegetables in the onion and so will add them in the end.  If you haven’t done that, this is the time to add the vegetables.

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When the chicken is cooked through, taste the sauce and adjust the seasoning as required and then add fresh baby spinach.

Mix well and allow it to wilt just for a few minutes.

Serve in a bowl with your choice of pasta, rice, bread, couscous or eat as is.

This is a meal that is low in fat and calories.

Yet it is flavorful enough to satisfy.

I hope you try it and let me know what you think.

Until I cook again!