Harissa-Marinated Chicken with Red Grapefruit Salad

What better way can you treat yourself than with a healthy meal at the end of a long week?

Lately, I've found that a great way to decompress is spending more time cooking! Instead of 20-minute meals on a weeknight, I've been enjoying longer stints in the kitchen, building depths of flavor that can be hard to come by in less time.

This recipe, from Ottolenghi: The Cookbook, takes some time and effort, but I found the entire cooking process to be meditative. I loved roasting peppers over an open flame, toasting aromatic spices in a skillet, and bringing it all together with a spicy harissa marinade that the chicken soaked up in the refrigerator overnight.

After roasting the chicken the next day, it's a simple process - segment out some grapefruit and make a sweet and tart grapefruit sauce. Then add all the ingredients over a bed of arugula salad, and voila! So yum and satisfying.

Harissa-Marinated Chicken with Red Grapefruit Salad
from Ottolenghi The Cookbook

Serves: 4

Ingredients
Harissa marinade
1 red bell pepper
1⁄4 tsp coriander seeds
1⁄4 tsp cumin seeds
1⁄4 tsp caraway seeds
1⁄2 tbsp olive oil
1 small red onion, coarsely chopped
3 cloves garlic, coarsely chopped
2 mild fresh red chiles, seeded and coarsely chopped
1 dried red chile, seeded and coarsely chopped
11⁄2 tsp tomato paste
2 tbsp lemon juice
1⁄2 tsp salt
1 tbsp Greek yogurt
13⁄4 lb / 800 g organic or free-range chicken thigh meat (8 to 10 thighs)

Red grapefruit salad
2 red grapefruits
4 oz / 120 g peppery wild arugula
1 tsp olive oil
coarse sea salt and freshly ground black pepper

Sauce
2⁄3 cup / 150 ml pink grapefruit juice
generous 1⁄2 cup / 130 ml lemon juice
2⁄3 cup / 150 ml maple syrup
1⁄4 tsp salt
pinch of ground cinnamon
1 star anise

Directions
To make the marinade, over the flame on a gas stove top or under a very hot broiler, roast the red pepper until blackened on the outside. This typically takes about 8 minutes on an open flame or 15 to 20 minutes under a very hot broiler. Place the pepper in a bowl, cover with plastic wrap, and leave to cool. Peel the pepper and discard the seeds.

Place the coriander, cumin, and caraway seeds in a dry frying pan over low heat and toast lightly for 2 minutes. You should be able to smell the aromas of the spices. Transfer them to a mortar and grind to a powder with a pestle.

Heat the olive oil in a frying pan, add the onion, garlic, and fresh and dried chiles, and fry over medium heat for 6 to 8 minutes, until they turn a dark, smoky color. Now blitz together all the marinade ingredients except the yogurt in a food processor or blender; you will have a pure harissa paste.

To marinate the chicken, mix the paste with the yogurt and use your hands to rub it all over the chicken thighs. Layer them in a plastic container, seal, and refrigerate overnight.

The next day, to make the grapefruit salad, take each grapefruit and use a small, sharp knife to slice off the top and tail. Now cut down its sides, following its natural lines, to remove the skin and white pith. Over a small bowl, cut in between the membranes to remove the individual segments. Squeeze any remaining juice into a bowl and keep it to make up the 2⁄3 cup / 150 ml juice required for the sauce.

Preheat the oven to 425°F / 220°C. Lay out the marinated chicken pieces, spaced well apart, on a large baking sheet and place in the hot oven. After 5 minutes, lower the oven temperature to 350°F / 180°C and cook for another 12 to 15 minutes, until the chicken is almost cooked through. Now place the chicken under a hot broiler for 2 to 3 minutes to give it extra color and cook it through completely.

Meanwhile, place all the sauce ingredients in a small pan and bring to a light simmer. Simmer for about 20 minutes, or until reduced to one-third.

To serve, toss the arugula and grapefruit segments with the olive oil, salt, and pepper. Pile in the center of 4 serving plates, put the warm chicken on top, and drizzle about 1 tablespoon of the sauce over each portion.


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My Favorite Products To Celebrate National Nutrition Month

This post is sponsored by BabbleBoxx.

Happy National Nutrition Month! It's the perfect time to focus on incorporating functional food products into your diet. And I've got some awesome products to share with you that are both nutritious and delicious!

First up, let's talk about The Secret Nature of Fruit by Dole Packaged Foods. I'm currently chewing on the Beauty Chews, which are great for not only keeping your hair healthy, but also to keep your skin and nails in tip-top shape.

These Fruit-Powered Vitamin Chews are made with fruit-based ingredients that are sustainable to boot! Since they’re functional, their goal is to utilize the natural benefits of fruit to deliver key nutrients that can help power your body in a natural way. Plus, they're made with 100% recycled plastic for packaging (rPET), and all components of the bottle are recyclable, from the cap to the bottle.

Made with a potent mix of fruits, vitamins, minerals, adaptogens, and natural fruit sugars, these chews are designed to tap into the untapped potential of fruit and provide your body with essential nutrients to help you feel and perform at your best. You can find out more about them by visiting their product’s website.

Next, let's talk about CORE Bars. Adrian and I love taking these bars with us when we're out hiking or on bike rides.

I love that these bars are not only plant based, but they’re also organic. We keep them in the refrigerator to keep them fresh, as they’re made with probiotics and prebiotics to provide excellent nutrition, with a side of immune support.

The adaptogen bars come in three fun and tasty flavors: Hazelnut Mocha Chip, Salted Caramel Cashew, and Dark Chocolate Walnut. The distinctive fusion of Reishi and Lion's Mane mushrooms is considered to benefit the nervous system, possibly assisting in stress reduction and enabling you to loosen up as you nourish your body. For more on the adaptogen bars, click here.

CORE Foods also offers CORE Plant-Based Keto + Probiotics Bar in Birthday Cake Flavor.

This bar is perfect for those following a keto diet, with only 3g net carbs and no added sugar. The uniquely delightful flavor of vanilla cake complemented by the presence of rainbow sprinkles will satisfy your sweet tooth while providing superior nutrition. The bar not only has 0 grams of added sugar, it is also Non-GMO Project Verified, Gluten-Free, and Vegan. For more on this bar, click here.

Last but not least, let's talk about Soulless Ginger Ale. This refreshingly low-sugar, non-alcoholic concoction designed for grown-ups was whipped up to let people socialize without relying on alcohol or the sugar-loaded options out there. I feel like I’ve been waiting for this type of soft drink all of my life!

Every Soulless Ginger Ale creation begins with a zesty, cold-pressed ginger foundation and just a touch of sweetness – with a mere 6g of sugar per can. The tantalizing lineup includes Original Ginger Ale, Lime Ginger Ale, Blueberry Ginger Ale, and Cranberry Ginger Ale, each boasting a fruity burst and a crisp, invigorating spicy aftertaste. For more info on this beverage, click here.

So, there you have it! These functional food products are nutritious, delicious, and perfect for on-the-go. Give them a try and see how they can benefit you!

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Avocado Pasta with Roasted Cherry Tomatoes, Summer Squash, and Fromage Blanc

You may think that pasta with summer squash doesn’t sound very seasonal. But somehow in the Bay Area, it is! My garden is still growing tomatoes and squash, even if not at a very fast rate.

I was craving this bright pasta, not only because it’s delicious, but I love that the colors are aligned with the holidays. It’s basically a present to anyone’s tummy because, for one thing, the avocado sauce is phenomenal.

If you have time to make this 30-minute pasta during this crazy holiday week, I highly recommend it! If summer squash isn’t available, you can use zucchini.

Pro Tip: Feel free to substitute queso fresco or greek yogurt for fromag blanc.

Avocado Pasta with Roasted Cherry Tomatoes, Summer Squash, and Fromage Blanc

Time: 30 Minutes
Serves 6-8

Ingredients
1 pint cherry tomatoes
1 lb small summer squash or zuchinni, quartered vertically, sliced into ¼-inch wide wedges
1 tbsp fresh thyme, roughly chopped
4 tsp garlic, roughly chopped, divided
½ cup extra-virgin olive oil, divided
Kosher salt and freshly ground black pepper, to taste
¼ cup basil or epazote leaves, packed
4 garlic cloves, whole
¼ tsp red pepper flakes
1 avocado, cut into chunks
1 cup fromage blanc
4 green onions, light and dark green parts, roughly chopped
2 tbsp lemon juice
½ teaspoon grated lemon zest
24 oz fresh pappardelle pasta
Pecorino cheese, for grating

To Garnish
Basil leaves, roughly chopped
Red pepper flakes
Grated pecorino cheese

Directions
Preheat the oven to 400F and line a large baking sheet with parchment paper.

Add tomatoes, squash, thyme, and 3 tsp garlic to a baking sheet in a single layer. Toss with 2 tbsp olive oil to combine. Season with kosher salt and freshly ground black pepper to taste.

Roast vegetables for 25 minutes, turning halfway through, and continue cooking until the tomatoes have burst and the squash is tender.

In a small saucepan, heat ¼ cup extra-virgin olive oil, basil leaves, garlic cloves, and red pepper flakes over very low heat (below a simmer) for about 20 minutes, until the garlic is golden. Allow basil oil to cool.

Add avocado, fromage blanc, 2 tbsp olive oil, green onions, 1 tsp chopped garlic, lemon juice, ½ lemon zest, and ½ tsp kosher salt to a food processor. Pulse until the sauce is smooth.

Bring a large pot of salted water to a boil. Add pappardelle and cook until al dente, according to package directions. Drain pasta, reserving 1 cup of pasta water. Return pasta to the pot.

To the pasta, gently stir in the avocado sauce, basil oil, and roasted vegetables. Add ¼ cup reserved pasta water at a time if necessary to thin the sauce.

Add pasta to plates and garnish with chopped basil leaves, red pepper flakes, and pecorino cheese.


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Hearts of Palm Pasta with Sausage Ragu

I've often thought that a convincing low-carb pasta was almost impossible. In theory, I thought that maybe a food scientist would someday concoct something made from wonky processed food ingredients that could be believable. But pasta made out of real food that is low-carb? No way.

Palmini pasta was kind enough to send me a couple cans of their hearts of palm pasta. At only 90 calories, 18g of carbs, and 12g of fiber per can, I was skeptical. How could it be so healthy, but taste so similar to pasta?

I figured I could at least give one can of Palmini a whirl with a basic sausage ragu. To say I was impressed with the result would be an understatement.

When I opened my first can, I started snacking on the pasta right away. Luckily I didn't eat too much, so I didn't have to open up a second can to complete the recipe! I can't wait to cook up my next can soon!

Whether or not you're cooking with Palmini, this ragu is amazing and will be great with regular pasta too. Or if one person at your dinner table is living a low-carb or keto lifestyle, but you need your wheat noodles, why not make pasta two ways? Yep, now everyone's palates can be pleased!

Hearts of Palm Pasta with Sausage Ragu

Time: 35 Minutes
Serves: 4

Ingredients
2 tbsp extra virgin olive oil, divided
5 bratwurst sausages (about 1 lb), casings removed
1 tbsp fennel seeds
1 medium carrot, grated
2 tbsp garlic, finely chopped
1 tbsp oregano
1 tsp red pepper flakes (or more if desired)
1/4 cup Ruby port wine
1 28-oz can whole peeled tomatoes
3 bay leaves
1 can Palmini pasta, rinsed and drained
2/3 cups parmesan cheese, grated
1/2 cup parsley, finely chopped

Ingredients
In a large skillet or Dutch oven, heat 1 tablespoon olive oil over medium heat. Add bratwurst and fennel seeds and cook until the sausage starts to brown, about 5 minutes. Add grated carrot and cook until sausage is completely cooked through, about 5 more minutes. 

Add an additional tablespoon of oil to the skillet and stir in garlic, oregano, and red pepper flakes. Cook until fragrant, about 30 seconds. Stir in port and bring to a boil and cook until the wine almost evaporates, about 1-2 minutes. Add the whole peeled tomatoes and bay leaves. Reduce heat to medium and simmer for 15 minutes, until the flavors combine. Discard bay leaves.

Add Palmini pasta to the ragu and stir in parmesan and parsley until combined, about 3 minutes. Serve on plates and garnish with additional parsley and parmesan if desired.


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I’m Anne, Your Diet Assassinista!

Hello! Welcome to my nutrition blog where my core philosophy is that diet is a four-letter word! My name is Anne Assassi and I’m a registered dietitian nutritionist (RDN) and health coach from the San Francisco Bay Area. I’ve officially launched my private practice in the last week and am looking forward to engaging with clients in-person, over the phone, and through video chat. Here you will find my musings on nutrition, health, and fitness. I intend to debunk as many diet myths as I can while guiding my readers to choose foods that are healthful and balanced. Feel free to ask me questions, share my posts, and to provide feedback. But above all, enjoy! I am here to motivate, inspire, and educate so let’s get this blog thing going, okay?

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