Rotisserie Chicken Baguette Sandwich With Basil

Rotisserie Chicken baguetteRotisserie chicken sold at Costco and other markets for $4.99 is a great deal. They say that they are actually losing money by doing that, but it gets you in the warehouse or store to by commodities, like food, clothing and other products that they sell. So their loss is made up in the other things that you buy.

Cooking 3 rotisserie chicken on the grill with Charcoal and Briquettes Most are familiar with what a rotisserie chicken is.

For those who are not familiar, the chicken is skewered on a spit or a long solid rod while it is being cooked over an open fire, such as in a fireplace or over a campfire, or roasted in a rotisserie oven.

The rotation of the chicken on the spit cooks the meat evenly in its own juices and allows easy access for continuous self-basting.

Rotisserie cooking was popular in medieval times and in early modern kitchens that had a fire place.

Some fresh baguettes in the basket at the bakery The loaf of baguette that we used is a long thin loaf of French bread.

The history of the baguette according to Wikipedia is that the word “baguette” was not used to refer to a type of bread until the 1920’s, but what we know as a baguette today, may have existed well before then.

The word is derived from the Italian bacchetta which simply means “wand” or “baton.”

Our featured recipe is a delicious meal that can be ready in 20 minutes from start to finish.

Here is what you will need for your – Rotisserie Chicken Baguette Sandwich With Basil

1 (1 lb) loaf baguette

1 (18 oz) bottle bottle of your favorite BBQ sauce (We use BBQ sauces from Whole Foods that do not have soy or canola oil in them)

2 cups cooked and shredded Rotisserie chicken

1/3 cup chopped red onion

3-4 fresh torn basil leaves

2 cups shredded mozzarella cheese

Preheat oven to 350 degrees

Cut baguette loaf in half lengthwise.

Pour 1 cup each of BBQ sauce on top of both halves of bread.

Next, place 1 cup of shredded rotisserie chicken onto each baguette half.

Evenly sprinkle 1 cup of mozzarella cheese onto each of the baguette halves.

Evenly sprinkle chopped onion over the cheese between the two baguette halves.

Place the two baguette halves on a cookie sheet and bake for 15 minutes or until cheese has melted and bread is heated through.

Rotisserie Chicken baguetteSprinkle some torn basil leaves over the tops of both baguette halves. Note: do not tear basil leaves until you are ready to place them over the prepared cooked sandwich.

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Cooking a Healthy Stir Fry

Cooking a Healthy Stir FryStir-fry makes for a complete meal that can be made in a short time when you are famished. The majority of kids, including the picky eaters, will be happy with a colorful stir-fry for dinner.

Let’s discuss the items you will need for your stir-fry, such as the cookware to use. What cooking oil is best, and also the vegetables and the use of protein in your stir-fry’s.

Cooking Stir-Fry

Types of woks for Cooking a Healthy Stir Fry Stir-fry can be made in a Wok, which is a great cooking method as it cooks this food properly without having to add a lot of oil. A wok is built to heat up in such a way that food cooks fast, meats get a nice sear and vegetables cook quickly so they are not overcooked and retain their nutrients.

But, if you don’t have a Wok, you can use a cast iron skillet, hard anodized or ceramic coated cookware, but make sure they are really hot before adding the ingredients.

Healthy Oil

To cook your stir fry for heart health, you need to choose cooking oil that has a high smoking point because of the high temperature of frying.

Chinese cooks normally use peanut oil, which has a high smoke point and a pleasant nutty flavor, for stir-frying (and deep-frying). The Peanut Institute states that highly refined peanut oil does not contain allergen-containing proteins and is safe for people with even severe peanut allergies.

Keep in mind that peanut oil is 18% saturated fat, not a healthy fat for the heart, according to the medical community.

Almond oil is suitable to stir-fry with as it has a smoke point of 420 degrees. Almond oil contains the second highest percentage of monosaturated fats, behind olive oil. This type of fat has a number of potential health benefits including lowering total cholesterol, normalizing blood clotting and controlling blood sugar.

Olive oil is also suitable to stir-fry with, but only when using extra light olive oil, because it has a higher smoke point at 468 degrees over EVO oil which is 350 degrees.

Avocado OilAvocado oil has many uses and is great for lowering blood pressure. Avocado oil has a smoke point to 500 degrees. This oil is great for searing meats and frying vegetables. When the food hits the hot oil, the sugar content in the food caramelizes and proteins will be denatured and form a thin coating. This allows the food not to soak up any oil. Also because it is thicker than olive oil, you will find yourself using less of it in the pan. In the USA, if you live near a Costco, the price of the avocado oil for 1 litter is about $10.99 (2014). It isn’t certified organic, but it does state non-gmo avocados used.

The flesh of an avocado, including its oil have 20 vitamins and minerals, which include B-6, an essential B-vitamin for healthy red blood cells, nervous system, gums and teeth. Other nutrients include iron, potassium, lutein and folate. Avocado oil also contains potassium, pantothenic acid, copper and the phytonutrient lutein, which helps boost eye health as we age.

Each serving of avocado oil, 1 tablespoon contains about 1.6 grams of saturated fat, with no omega-6 fatty acids, which cause inflammation in the body.

Vegetables – Low in Calories and Fat

vegetables for stir-fryOne of the best things about a stir fry is the variety of vegetables you can use, such as cabbage, broccoli, peas, green beans, mushrooms and peppers. Most vegetables are high in fiber, keeping you full for long periods of time. Vegetables are low in calories as well and have no fat and so they can be eaten in abundance.

Protein in Your Stir-Fry

You can choose to use meat, like pork, beef, or chicken. But if you want an all vegetarian stir-fry, you can still have protein as well, by adding nuts or seeds.

Peanut sauce is a high-protein food offering 8 grams per 2 tablespoons. Also 1/4 cup of slivered almonds adds 6 grams of protein or 1/4 cup of sunflower seeds adds 7 grams of protein.

However you choose your protein, make sure to add it to your stir-fry. Protein is an essential building block for healthy tissue and muscles in the body.

Enjoying a good stir-fry also ensures you are getting your daily need of vegetables that provide all of the amino acids you need plus fiber and phytonutrients for a long healthy life.

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Baja Citrus Chicken Bowl

avocado oil

Baja Citrus Chicken Bowl

Here’s a great recipe that will prepare in under 30 minutes. Though you will need to marinate your chicken first for 30 minutes to one hour depending on your intensity for citrus flavors. But once the meat is marinated, as I mention the rest takes under 30 minutes to prepare.

I found a great marinade recipe at She Knows Food & Recipes: Baja Citrus Marinade. The recipe calls for a Mexican beer, but I left that out. The following includes the beer if you wish to prepare the marinade with it.

Baja Citrus Marinade

Place all of the ingredients into a blender and process the mixture until combined. Pour the marinade over the meat of your choice, cover and place in the refrigerator for at least 2 hours prior to cooking ( I marinated the meat  for 1 hour).

You could also opt to replace the orange juice and zest with lime or lemon. I also replaced the canola oil (which is a seed oil and is the cause of inflammation in the body) with avocado oil.
Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

Also this is one of my recipes I call –Salads as a Main Meal– as it contains meat.

The recipe I use is one I have -Smoked Turkey Black Bean Bell Pepper and Corn Salad-. I had some chicken breast I used in place of the turkey and I didn’t use the Mint dressing that goes with the smoked turkey salad, as I thought it would clash with the citrus marinaded flavored meat.

I just mix a little balsamic vinegar and avocado oil, with Himalaya salt (contains all trace minerals found in the salt mines) and black pepper.

The following is what you will need to prepare -Baja Citrus Chicken Bowl-. By the way I say Bowl, because I prepared this recipe for the family dinner, but as I went off  to work, I put mine in a bowl.

Baja Citrus Chicken Bowl

2 pounds (about 3) chicken breast, chopped 1-inch squares

1 can (15.5 ounces) black beans, rinsed and drained

1 1/2 cups fresh corn kernels

1 cup cherry orange tomatoes, halved

1 cup diced bell peppers (any colors)

1/2 cup finely chopped red onion

3 cups arugula greens

 

Marinate chopped chicken for 30 minutes to 1 hour. Then cook in heated 350 degree oven for 30 minutes or until chicken is 165 degrees internal meat temperature.

In the bottom  of a large salad bowl add add desired amounts of olive or avocado oil, balsamic vinegar, and salt and pepper to taste. Next add chicken, beans, corn, tomatoes, bell peppers, onion, and mix well with wet ingredients.

Place one to two hand fulls of arugula greens on a large salad plate and top with the meat mixture. Sever and enjoy!!

 

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The Smoke Point of Oils

Smoke Point of Cooking Oils

 All oils used in the kitchen contain varying smoke points. That is the temperature at which they start to smoke and break down. Heating the oil beyond this point can cause toxic fumes and free radicals that are able to harm your body.

The more refined the oil, the higher the smoke point.

The following image shows the healthiest oils to consume as well as their smoke point.

Healthiest Oils to consume

Avocado oil when refined has a smoke point to 500 degrees. Almond oil also is a high heat oil to 450 degrees as well as coconut oil to 450 degrees. Extra virgin olive oil only has a smoke point to 350 degrees. Olive oil is best used as a salad oil or dipping oil.

Remember: Anytime you cook with oil, you risk overheating it, which can lead to the formation of unhealthy compounds. When your oil starts to change color, that’s a sign that it’s starting to degrade from to much heat.

Seed oils are not healthy for consumption. These include: corn, soybean, canola oil, sunflower, grape seed, and safflower.

Most vegetable oils today are made from GMO’s or Genetically modified Organisms. Many independent scientific studies have shown them to be toxic to our bodies.

Canola Oil, Vegetable Oil, and Corn Oil are oils high in omega 6 fatty acids, which in excessive amounts are actually bad for your heart.

For more information read these related articles: Food Breaking News  –  Livestrong – Health risks of Corn Oil   –  Health Line News – USDA Clears the Way for Corn, Soybeans Able to withstand an Herbicide in Agent Orange

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