Monday, September 30, 2013

Chef Elliot Graham's low cal comfort food

Elliot Graham (MasterChef judge) lost almost 100 pounds in two months. Here are a few of his recipes:
Chef Graham Elliot's Poached Chicken
Ingredients:
· 1/2 medium yellow onion, halved
· 1 medium carrot, cut into thirds
· 1 celery stalk, cut into thirds
· 2 garlic cloves, peeled
· 1/2 lemon, sliced (optional)
· 1 teaspoon coarse salt
· 1 teaspoon black peppercorns
· 3 sprigs thyme or parsley
· 4 boneless, skinless chicken breast halves, (about 8 ounces each)
Directions:
In a large, straight-sided skillet or pot, combine all ingredients except chicken; cover with water by 1/2 inch. Bring to a boil over high. Add chicken and return to a boil. Cook 3 minutes, then cover skillet and remove from heat. Let stand until chicken is cooked through, 15 to 18 minutes, flipping halfway through. Remove chicken from poaching liquid immediately.
 
Roasted Fingerling Potatoes

Ingredients:
· ½ lb fingerling potatoes
· Sea salt
· Olive Oil
· Pepper
Directions:
Place clean potatoes in a bowl and toss with olive oil, sea salt, and pepper.  Place on a parchment lined baking sheet and bake at 400* until cooked, approximately 20 minutes or until soft to the touch.
Chicken Jus

Ingredients:
· 6 chicken wings
· 1 large onion, quartered
· 3 medium carrots, roughly chopped
· 2 stalks celery, roughly chopped
· 5 sprigs thyme
· 1 head garlic, cut in 1/2
· Kosher salt and freshly ground black pepper
· Extra-virgin olive oil
· 1/4 cup dry white wine
· 2 cups chicken broth
Directions:
Preheat oven to 350 degrees F. In a roasting pan add chicken wings, vegetables, thyme and garlic. Season well with salt and pepper and drizzle with olive oil. Roast for 30 minutes until the wings are nice and brown.

Remove from the oven and set over medium-high heat on the stove top. Add white wine to deglaze and scrape the brown bits off the bottom of the pan using a wooden spoon. Add the chicken stock and continue to simmer for 5 minutes to reduce the liquid until about 1 cup remains. Remove from heat and strain through a china cap, pushing some of the vegetable pulp through the strainer with the back of a ladle - this will help thicken the jus slightly. Season again with salt and pepper.
Grilled Asparagus

Ingredients:
· 1 lb asparagus, cleaned
· Olive oil
· Salt
· Pepper
· Lemon zest
Directions:
Place asparagus on a sheet tray and drizzle with olive oil and salt and pepper. Grill asparagus for 5 minutes over a hot grill. Each minute or so, roll each spear 1/4 turn. Asparagus should begin to brown in spots, but should it not be allowed to char. Remove from grill. Zest fresh lemon over asparagus to finish.

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