Smothered Chicken. As Irish as you can get, right? Truth be told, the Missus is from the South and this is a dish that supposedly originated in the South. I did some research about the origins of Smothered Chicken and in a nutshell yes, it’s considered to be a staple in the South also commonly known as down-home soul food. Well, I’ve got soul AND I’m from the south (of Ireland).

Typically this dish is made with loads of butter and flour but of course I put my own spin on it, sans the B&F. I was thinking this would make a delicious addition to a bbq party or just a great family meal. If there are any true Southerners out there, let me know how I do with this one!

Serves 4-5

RECIPE:

Preheat oven 385F
1 x 3 lb organic whole chicken, portioned
(2 x breasts, 2 x drumsticks, 2 x wings, 2 x thighs)

1 white onion – thinly sliced
3 whole garlic cloves
6 oz brown mushrooms – sliced
1 cup white wine
½ bunch fresh thyme
1 bunch (3/4 oz) fresh tarragon
6 cups low-sodium chicken broth
1 tsp black peppercorns
2 tbsp olive oil
12 oz (340g) fingerling potatoes
2 tbsp olive oil
S&P

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

It’s about that time to start thinking about Easter. I know this isn’t the typical Easter menu, but then again I’m not your typical Irishman. Back home we celebrate Easter with Spring Lamb on the menu and over in the States the protein of choice is ham. I’ll admit, I’m quite partial to roasting chicken not only because it’s a great low-fat protein, but also because there are so many great ways to prepare roast chicken and if you do it right, the birds are nice n’ juicy and full of flavor. Experimenting with using different flavors for roasting chicken is easy. I wanted to make something vibrant in honor of Spring so I made a simple pesto which gave the bird nice coloring which looked brilliant paired with the yam mash. You already know how good for you sweet potatoes and yams are so now all you need to complete your Easter dinner is some vegetables and you’re good to go!

RECIPE:

2 x 4-5 lb organic chickens
1 lemon – cut in quarters

PESTO:
2 cups packed basil leaves
1/2 cup baby spinach
1/4 cup pine nuts, toasted
1 garlic clove
1/2 cup olive oil
2 tablespoons freshly grated Parmesan (low-fat preferred)
2 tablespoons extra-virgin olive oil
1/4 tsp salt
1/4 tsp pepper

Pesto Directions
Blend the basil, spinach, pine nuts and garlic in a food processor until finely chopped. With the machine running, gradually add 1/2 cup of olive oil, processing until well blended. Transfer the pesto to a medium bowl. Stir in the Parmesan and season with S&P to taste.

DIRECTIONS:
Preheat oven to 400F.

Rinse the birds in cold water and pat dry with kitchen towels, inside and out. Season cavity of bird with S&P. Place birds on foiled roasting tray. Divide the pesto in half and rub equal amount of pesto in each, both inside and out. Season outside of each bird with 1/4 tsp S&P. Place 1/2 fresh lemon in each chicken cavity.
Pop in oven for approx 1 hour or until internal temp is 165F. Check between thigh and breast. If the juices run clear, you’re cooked.

Let the cooked chickens rest for 10 minutes before carving to let the juices redistribute within the meat.

Serve with some mashed yams and you’ve got a nutritionally balanced meal.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

You won’t believe how quick, simple and delicious this recipe is. Veal is one of the most tender, flavorful and versatile meats you can get. It’s very popular in Italian cuisine and is used in dishes like Veal Parmesan, Veal Saltimbocca or the classic Osso Bucco. Although veal is a good source of protein it is also high in cholesterol so remember the old adage, ‘Everything in Moderation’.

Continue reading ‘Veal with Med. Veg.’ on Healthhabits

I will start off by saying this is one of the best soups The Missus has ever made for me. I really enjoy the taste of this soup and it’s so easy to change up and add in new flavors so it’s brilliant every time.

Black-eyed peas are huge in the South, most notably eaten on New Years Day. Year before last, we spent New Years in Kerry (Ireland) with the fam-bam and the Missus lugged black-eyed peas with her so we wouldn’t break Southern tradition. I don’t think anyone had ever seen them before as the curiosity surrounding the dish ran wild. Turns out they were such a hit my dad couldn’t stop eating them. Of course in true Murphy fashion, the bag we left behind is still sitting in the cupboard over a year later, the poor craters.
Continue reading Butternut Squash & Black Eyed Pea Soup on Health Habits>

Last week I made twice baked champ. This week, I’m making Ulster Champ (we Irish have many versions of potato dishes!) to accompany fresh roasted cod and blistered cherry tomatoes. Ulster Champ is named after the Ulster Provence in Northern Ireland. Traditionally homemade country butter was used as were leeks instead of peas. Personally I love peas, especially if I can find fresh peas to shuck, so it’s no surprise I love this champ version. I also love simple clean dishes and figured this would be a good one to try leading up to or after drinking your dinner of green beer.

Continue reading Roast Black Cod with Ulster Champ on Health Habits >

GRILLED STEAK WITH TWICE BAKED CHAMP

The Irish don’t mess around with the poor misunderstood spud. We mean business when it comes to eating potatoes and since it’s almost St. Paddy’s Day, you bet I’m showcasing them! Only this traditional Irish dish has my own spin on it–twice baked and healthy.
Champ is just as authentic as it’s more famous relative, Colcannon. The main difference is the substitution of scallions or other greens for the kale or cabbage. Ask any Paddy what their favorite comfort food is and hands down Champ is in the top 5. I can remember many nights with a full belly of this brilliant inexpensive concoction. Gotta love that don’t you?
Potatoes have a bad rap for being a fat magnate but in fact, it’s just the opposite.  Continue reading Meat & Potatoes – Irish Style on Health Habits

Chicken Cacciatore, in its most traditional form, uses the dark meat of the chicken which is fattier but has more flavor. Nowadays a lot of chefs choose to use a combination of white and dark but in my version I only use the chicken breast as it’s lean protein. The meat is cooked until it literally falls off the bone.
When finished, the dish can be served alone or over either rice or pasta.
Chicken Cacciatore, in its most traditional form, uses the dark meat of the chicken which is fattier but has more flavor. Nowadays a lot of chefs choose to use a combination of white and dark but in my version I only use the chicken breast as it’s lean protein. The meat is cooked until it literally falls off the bone.
When finished, the dish can be served alone or over either rice or pasta.

For all of you vegetarians I tried the recipe with Seitan and substituted veg. for chicken broth.
Seitan is made from wheat and has has little in common with flour or bread. Also known as “wheat meat”, “wheat gluten” or simply “gluten”, seitan becomes surprisingly similar to the look and texture of meat when cooked, making it a popular meat substitute.

Continue reading Chicken Cacciatore on Health Habits >

Baked pita chips with hummus & guacamole, Lavash pizza and Apple Jicama slaw

I know what you’re saying…Is it possible to eat healthy on Super Bowl Sunday? Did you know that:

• Nearly one in eight or 13% of Americans order takeout/delivery food from a restaurant for a Super Bowl gathering.
• Most popular choices of takeout/delivery items on Super Bowl Sunday are pizza at 58 percent, chicken wings at 50 percent and subs or sandwiches at 20 percent.
• Approximately one in 20 (4 percent) Americans watch the big game at a restaurant or a bar, over 9 million Americans.
• On Super Bowl Sunday, Americans will eat an estimated 20 million pounds of potato and tortilla chips and eight million pounds of avocados.
• Sales for antacid increase by 20% on Super Bowl weekend.

After all these stats and being the Healthy guy that I am, I just had to throw out ideas that wouldn’t bust your gut. After all, the beer consumption alone will do that!
So here’s some healthy Super Bowl ideas perfect for a hungry (wo)man’s buffet:

BAKED PITA CHIPS WITH HUMMUS & GUACAMOLE: (Try making pita chips from scratch!)
Recipe: Serves 6. Adjust accordingly.
1 packet whole wheat pita bread
olive oil
1/4 tsp salt
1 tsp cumin
Preheat oven to 400 F.
Begin by cutting each pita bread in half and then into 12’s. Toss in a large mixing bowl with 1 tbsp olive oil and 1 tsp cumin. Place on oven tray in single layer and bake for 10 minutes approx. or until crispy but not burned. Remove from oven and set aside. (Yes, it’s that easy!)

Hummus (Smashed Chickpeas)
1 15oz can chickpeas (garbanzo beans)
2-3 tbsp olive oil, divided
1 lemon – zested & juiced
1/8 tsp chili powder
2-3 tbsp cold water, divided
S&P to taste
Hummus is traditionally made with tahini but in my version I omit it as I prefer the simple taste of the chick peas and lemon. Tahini also has a high fat, high calorie content so in order to cut calories I do without it.

Drain the chickpeas and put in food processor. As they’re pureeing gradually add cold water & olive oil, alternating 1 tbsp at a time to blend. You want a smooth but not a runny consistency. Remove to a mixing bowl. Add 1/2 of the lemon juice, all the lemon zest, 1/4 tsp salt, 1/4 tsp pepper and chili powder. Taste and add more lemon juice if preferred. I like my hummus zesty so tweak it to your taste.

A couple of other ideas for you are:

LAVASH PIZZA. This is a great healthy alternative to your regular thick crust pizza we all know. I’ve used both white and wheat lavash (fancy word for flatbread) so check your local grocery or specialty store. In the version above I made a roasted red pepper and tomato sauce and used part-skim mozzarella & fresh basil. If you want this recipe leave a comment here or on my site.
I’ve also made this with fresh basil pesto and blistered cherry tomatoes, click here for recipe. Both versions are damn tasty and perfect for adult or even kid gatherings.

APPLE JICAMA SLAW. What exactly is Jicama? This is a light refreshing slaw that’s the complete opposite of a regular coleslaw that’s mayo based. The sweetness of the apple and the crunchiness of the jicama work brilliantly together and you can snack on this all day if you wanted.

So to answer my own question, yes it is so no excuses here people. I’ve got more football food up my sleeve at thehealthyirishman.com.
One step ahead of me? Let me know what healthy Super Bowl dish you’re planning.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

The Healthy Irishman Fueling your body with healthy food. Fueling your mind with the wealth of health.

When you picture chowder, what do see? Well, since this is actually a rhetorical question, I’ll tell you: You probably picture a cream based, heavy tasting soup, chock full of fish and/or vegetables. Unless you picture Manhattan chowder, which is tomato based, but then we’re talking about two different things.

Chowder is traditionally quite a high calorie, high fat soup, which, as you’ll see, is the polar opposite of mine.
This “chowdah” is a great idea for a healthy weekend lunch to warm your bones.
Continue reading on Health Habits>

Just in time for the holidays here are some great festive ideas!

Today on HealthHabits:

“In my last post I told you that Pork has some great lean cuts but did you know that Beef also has a lot of lean protein? Now 29 cuts of beef meet government guidelines for being “lean”. So how does it stack up against skinless chicken breast in terms of fat content?….”

And what about those sprouts? You can find this recipe on DancingSpoon:

“Brussels Sprouts are a good Irish staple. I don’t remember a Christmas dinner across the pond without them. Now the cranberries mixed with them is a new one, but I had left over dried cranberries from the Salmon recipe so I decided to play around with it……”