Welcome to Cook Me Healthy!

On this blog, you will find delicious recipes and fun fitness tips to lead a healthy, yummy life!
All the recipes follow the same philosophy:
*I use real food, whose ingredients I can pronounce, and cook them in the healthiest, tastiest ways possible
*I use herbs and spices to liven your taste buds in order to rely less on added sugar, salt, and fat
*Natural sweeteners such as maple syrup, honey, and sucanat are used- white sugar is used sparingly, if at all
*I cook as seasonally and locally as possible for utmost freshness and flavor
*Several recipes are vegetarian and vegan friendly
*I never deny a sweet tooth: the key to eating well is 90% healthy and 10% indulgence!
*All my food is prepared lovingly and mindfully


Wednesday, May 11, 2011

Sautéed Chicken with Caramelized Onion-Tomato Relish

I stepped into the market a few days ago and all I smelled was basil! There were bunches of it stacked high and it looked so fresh and lovely. I bought a bunch and looked for other fresh ingredients to go with it. I found some beautiful cherry tomatoes and decided to make a relish to go with some grilled chicken. You can’t have a relish without onions, so I bought some of those too and cooked this fantastically fresh, flavorful dish! I served it to my parents and aunt, who usually stay in the Indian-Thai-Chinese realm of food, and they could not stop raving about how simple and tasty this was!
Basil is fabulous because it has anti-bacterial, anti-fungal, and anti-inflammatory properties, and helps protect cells from oxidative (free-radical) damage. Tomatoes have loads of lycopene, which in studies has shown to protect against free radicals and certain cancers. Tomatoes also have a good amount of potassium, vitamin B6, and folate. Onions, playing their part, are a good source of sulfur-containing nutrients, flavonoids and polyphenols, which also protect against free-radical damage. This dish is chock full of healthy ingredients, so enjoy!

Makes 4 servings (considering 6 oz serving of chicken each)

Ingredients
For the chicken
1.5 lb boneless, skinless, thin-sliced chicken, preferably organic
1 tbsp balsamic vinegar
½ tsp dried oregano
½ tsp dried basil
½ tsp salt
½ tsp pepper

For the relish
Olive oil
1 large yellow onion, sliced
2 cloves garlic, chopped
¼ tsp sugar
¼ tsp salt
½ tsp pepper
1 tbsp balsamic vinegar
1 pint cherry tomatoes, halved
Crushed red pepper flakes, per your taste (optional)
1½ cup basil, julienned

Combine all the ingredients for the chicken in a large bowl and set in fridge to marinate for a few minutes. Meanwhile, heat up a sauté pan and drizzle olive oil in it. When oil is hot, add the chicken in batches, cooking until browned and cooked through on the inside. Set cooked chicken aside and cover with foil.
To prepare relish, heat another sauté pan, and drizzle in some olive oil. When oil is hot, add onions and stir once to evenly distribute oil. Allow onions to cook, stirring occasionally, until they begin to brown and caramelize. You will get browned spots on the pan, just scrape those in with the onions. Caramelization should take about 10 minutes, and you want the onions to be very soft and browned. Add sugar, salt, pepper, and garlic, and continue to cook onions for a few more minutes. Once they have caramelized, add the balsamic vinegar, and stir for a minute. Add cherry tomatoes, and cook for about 7-8 more minutes until they are softened and slightly caramelized themselves. Off the heat and add crushed red pepper flakes, if desired, and the basil. Stir together. Adjust seasonings if needed.
To serve, plate the chicken, and heap relish over it. The relish will have a fresh, sweet-tart flavor and will pair beautifully with the chicken.



6 comments:

  1. Sounds absolutely yum! I made something very similar last weekend... Marinated the chicken in a v simple marinade & grilled it... Basil and fennel seeds were my star ingredients... Used soy & worcestshire sauce for the relish/ chutney...

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  2. Yum! I love caramelized onions. I am definitely going to try this one.

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  3. I'm going to do this today. Also, the basil and fennel seed suggestion makes me very happy.

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  4. Let me know how it goes for those of you trying this!

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  5. thanks reshma, we tried this yesterday and it came out excellent. I enjoyed the balance of sweet/spicy/(vinegarryy?) Keep up the good work!

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