Shredded Chicken-Under-A-Bowl Tacos

Chicken underwear? My frying pans don't have lids....so I improvise frequently. I do however have a good set of metal, uncoated, mixing bowls that I frequently use to trap heat/juice/flavor in the pan and  occupant of said pan to ensure the most flavorful food possible.

Like I've said may times: dining options in Kirksville are slim at best. So I cook.

For Shredded Chicken-under-a-bowl tacos you'll need a few simple, wholesome and identifiable ingredients.

Ingredients:

• 2 Boneless Skinless Chicken Breasts 
• 1 tbs Avocado Oil
• 1/2 Yellow Onion (cut into long/thin strips)
• 1 Bell Pepper (red/yellow or orange) (cut into long/thin strips)
• 1/2 Sweet Green Pepper (cut into matchstick size pieces)
• 4 Cloves Garlic (coarsely chopped)
• 2 Sprigs Cilantro 
• 1 Lime (cut into wedges)
• Mission corn tortillas 

Seasoning:

• Garlic powder - 1/2 tsp
• Red pepper flakes -1/2 tsp
• Cayenne pepper - dash
• Chili powder - 1 tsp
• Cumin - 1/4 tsp
• Smoked Paprika 1/2 tsp 
• Salt - dash (used smoked salt if you have it)

Toppings:

• Salsa of choice (I love mango/pineapple based ones)
• Guacamole (use the recipe on this sweet link)
• Crumbled Mexican Cheese (
• Fresh Lime Juice (Hence the wedges)

In a large metal bowl (that you will use to cover the pan later) rub the seasoning mixture onto the chicken and squeeze the juice of two lime wedges over the chicken. If you have time, let the chicken rest for a half hour, if not don't worry.

Bring the avocado oil to to temperature in a large frying pan over medium/high (6/10) heat. Add half the garlic and allow it to begin browning. Increase the heat to high (9/10) and place the chicken in the pan, on top of the garlic, cover with the metal bowl (or lid if you have one) and turn the heat down to low/medium (4/10). Allow the chicken to cook uninterrupted for about seven minutes, then remove the bowl and flip the chicken over, replace the bowl and let it cook for another five.

In the meantime prepare the guacamole, crumble the cheese and select your salsa of choice. Serving the toppings in little bowls and allowing everyone to make their own tacos is fun and oh-so tasty.

Back to the chicken. Remove the bowl and place the whole chicken breasts and half the liquid from the pan back in the bowl and set it off to the side. Turn the heat back up to medium (6/10) and after waiting a moment toss in the peppers, onions and remaining garlic. Here I like to turn the heat up a touch more to get a nice fajita style look to my veggies. Now is the best time to place corn tortillas in the oven, they take on a much better flavor when you heat them up for a few minutes before serving.

While the veggies are cooking, take two forks and shred the chicken breasts apart thoroughly. Once the peppers and onions are cooked (some char is great) and the garlic is real golden brown transfer them to a warm platter (setting the oven to 170 is safe for dishes/food/hands). Put the chicken back int he pan with its juice for just a moment, toss it around to pick up the last of the flavors lingering, then add it to the serving platter.

Share this dish with family and friends, enjoy!

Share and Enjoy!

Check out these Steak Tacos with black beans and guacamole too!

January Challenge: Meal Planning

It's January, its cold and windy here in Missouri and I'm not a fan of heading to the grocery store when I  want something to eat.

Cold Missouri Morning on Rt 63

Friends of ours are trying out Paleo Meal Planning, they are both busy medical students, with a baby and very healthy conscious. They have been going strong for the last six months, and love the once a week grocery trip, as they get more time at home with each other and their little one. Not to mention less time in the freezing wind on icy roads.

Paleo you say? Sounds interesting.... but I love beans, corn and other restricted foods too much to go strictly Paleo.

Once a week grocery shopping? Count me in!

Having a plan for dinners, and not using precious mental power to think about what to make? Sweet!

But, lets talk about other options. Earlier this month Tom and I went through the Jamie Oliver, The Naked Chef app, identifying new recipes that looked tasty, fresh and relatively simple. We are both good cooks, with lots of practice (there are no good restaurants in Kirksville) and discerning pallets (East Coast and Texas raised). Using the app we built a grocery list, checked off the items we had at home already and hit the ground running.

One week of cooking together, new flavor combinations and a flop or two got us hooked on the idea of meal planning. Why not layout what you want to eat, with flexibility of course, and buy everything for the week in one go?

This week we are trying a slightly different take on the idea: Batch Cooking. Check out this post on Batch Cooking 101 on Nutrition Stripped for an over view of the idea.

This morning I had some free time (how weird) so we put together a batch of venison chile and a pot of chicken soup. Since we only ever eat dinner at home having two homemade and oh so tasty options for dinner doesn't seem like a bad idea. We spent quality time preparing the food while we had a moment, and now can simply re-heat the better-the-next-day dishes while we are busy during the week.

Soups, chili and stews lend themselves perfectly to our plan, as they tend to taste better the next day anyway. Also, at the end of the week what ever left will go nicely into the freezer and become an emergency dinner down the road.

Benefits:

• One trip to the store
• Cooking when there is time, not when you're tired
• Fresh, healthy food on hand
• Freeze leftovers for emergency meals
• Less time in the kitchen, more time with family

I recommend making a batch of my favorite Balsamic Venison Stew to start out, or a body warming Hickory Smoke Chili. 

Fredricksburg, TX

Fredricksburg, TX
Situated in Texas Hill country is an enchanting little German town home to unique shopping, tons of romantic Bed and Breakfasts, several award winning wineries and intimate gourmet dinning experiences. Recently named on CNN's list of "6 most romantic small towns in America" Fredricksburg, TX is more than deserving of the title. Take a weekend to visit and discover the charm of the Texas Hill Country for yourself.

Stay

• Absolute Charm 



Inn on the Creek Dinning Room

• Absolute charm is a convenient B&B reservation service that has compiled the most luxurious inns and cottages in the area. Their easy to navigate website highlights the amenities, locations and close-by attractions to each unique B&B. Check-in and check-out is extremely simple and their communication prior to your arrival is very thorough without being overbearing. They also offer customizable services to make your stay even more special, such as wine or champaign upon arrival, massages, and much more.

• Inn on the Creek 
• This five room B&B just off of Main St. offers unique experiences in each suite, some with in-room Jacuzzis, elegant four poster beds, soaking tub and richly appointed decor. 
• Breakfast is an event not to be missed at this property, the chefs prepare a three course feast every morning for the guests, making sure everyone is fully satisfied and ready for a full day of exploring the surrounding town and vineyards.  

Play

• Texas Wine Country 
• Route 290 ambles through the beautiful rolling hills that serve as the back drop for one of the hottest destinations for wine enthusiasts. Don't miss the opportunity to visit and immerse yourself in the gorgeous vineyards and unique tasting rooms at each of the thirteen different wineries along this stretch of highway. 
• Check out the event schedule at WineRoad290.com for upcoming events and festivals to make the most of your visit. There are special events nearly every weekend of the year, as well as tour busses and shuttle services available.  

• Main Street



View down Main Street

• Strolling down Historic Main Street is a great way to work up an appetite before dinner, while satisfying your appetite for unique boutiques. Enjoy the distinct art galleries and fine jewelry stores along side German preserve shops and western leather and spice stores. There is something for everyone, from the chef to the quilter to the fashionista and the kids. 
• Multiple wine bars bring the vineyard tasting good to Main Street, check out House.Wine.http://www.yelp.com/biz/house-wine-fredericksburg for a cool atmosphere and a wide selection of local and international wines. Just off of Main street, on Lincoln you will find the larger and more rustic feeling Lincoln Street Wine Bar, complete with outdoor fireplace and wicker seating. 

• Enchanted Rock
• Located a short drive out side of Fredricksburg, Enchanted Rock is a must see destination for a fun day in the great outdoors as well as a good way to work off some of the fine meals you're sure to enjoy during your visit.
• Enchanted Rock rises 425 feet above the elevation of the park, climbing the Summit Trail is similar to climbing up the stairs of a 40 story building. The highest point offers beautiful views of the surrounding Hill Country at 1,825 feet above sea level. The three visible peaks (Little Dome, Enchanted Rock and Turkey Point) are just the visible portions of the entire granite deposit, which covers over 640 acres. 
• Make sure to check the Park Website to ensure the park is open, as they hold private hunts in January and close the park on occasion. Enchanted Rock is one of the most popular destinations of the Texas State Park system. 

View headed up the Summit Trail

Eat

• Otto's



Seared King Salmon over potatoes augrauten 

• A converted house makes for an intimate setting perfectly fitting the fine cuisine you will encounter at Otto's. They have left the rafters bare to create as open of a space as possible in this tiny establishment where you are in the same room with the chefs and full service bar. With only a handful of tables you will be treated like friends by the waitstaff, and the head chef makes rounds to check on every table and gather insight about your experience. 
• A must for dinner, they are open late all year round. Unique cocktails for reasonable prices include an Absinth Old Fashioned and Black Forest Sparklers. Call ahead and make a reservation! 

• Rathskeller
• Located in the basement of the Historic Keidel Hospital Building Rathskeller's is a rough little gem serving breakfast, lunch and dinner: gourmet food at diner prices served up in a funky little basement.



Texas Hill Country Hash

• Recommend trying his spot for breakfast, the Texas Hills Hash with Duck and Poached Eggs is fantastic! Fried breakfast potatoes with onions and peppers support two poached eggs and a healthy scattering of roasted duck meat all tenderly brought together with hollandaise sauce. For the non-egg-eaters: the German Style Pancakes are reminiscent of thick crepes served with banana pieces on top, be sure to add the maple syrup!

• Java Ranch
• The only actual coffee bar in Fredricksburg. They make a great latte and cappachino with a  wide choice of flavors and prices similar to Starbucks. Stop in for a little pick-me-up. 

Mind, Body, Spirit

The three tenants that Osteopathic Medicine revolve around are: mind, body and spirit. Keeping these in mind help not only with the amazingly arduous task of becoming a doctor, but in caring for our patients and ourselves.

Mind

A common problem in medical school

The mind is a terrible thing to waste - we've all heard this before. But it is also fragile and needs a break from time to time. Medical school stretches our minds to the limit, with huge amounts of raw information to memorize, millions of connections to be made between facts about diseases, treatments, symptoms and side effects, and rigorous schedules of deadlines, due dates and exams.
Taking a moment to think about nothing and veg out seems impossible, but its not - and we need to. Even just a few minutes a day are enough to refresh and reset our minds for the mental gymnastics our education requires.

Its temping to turn to Youtube or Facebook for some brain down time, but try these ideas instead for your mind rest/refresh:

• Meditation - the Mayo Clinic has a great introduction to mediation and easy ways to get started. 

• Rest - "sleep like the astronauts" was the pre-exam catch phrase all through medical school, and for good reason. We need to recharge the batteries and get a good nights sleep to perform at peek mental power and agility. 

• Prioritize - don't let the day get too hectic and unbearable that your brain hurts. Plan ahead and create a must-do list for the day. Prioritize the top three things you absolutely have to do each day and start with them, then move on to the should-do items.

Body

NEMO triathlon 2013 - I'm on the far left

DO you treat your body like a temple? Or more like a cheep motel? 

To live a fulfilled life we need our bodies to be there (and get us there).  Nutrition and physical activity are hugely important for all of us to maintain the hectic pace we live at, note I didn't say diet and exercise. 

Changing the way we look at food, at activity and fitness is the next step. Taking the focus off low-calorie, low-fat, High fructose corn syrup, etc and placing it on food that is recognizable, grown and fresh simplifies the quagmire of the grocery store. 

Get out of the elliptical machine, bench press gym frenzy and build activity into everyday actions, make fitness fun and pleasurable. 

• Shop the perimeter - Yup, avoid the gooey-center of the grocery store and expand your horizons by shopping only on the perimeter of the grocery store. Here we find the fresh produce, the butcher counter and dairy section - identifiable food! Dehydrogenated and trans-fats are no where to be found.

• Use a hand basket - Yes, I said it. No push grocery carts. Not only does this limit drastically what we can fit in the basket, but also makes us use our muscles (gasp) to carry the food.

• Daily Exercise - Cant get to the gym? Awesome, take the stairs everywhere, park far away from the door, walk to the grocery store (bring a backpack) ride your bike to work. Make your daily activities active.

• Get Out of the Gym - Get outside when the weather allows and bring the family too. Look up local parks and trails in your area and go try one out. All you need is a pair of sneakers, and dress in layers. Teaching little ones active hobbies and weekend activities will instill positive life habits in them early and encourage you to be a great example. Heading to the neighborhood playground is great too, monkey bars are way more difficult as an adult and all the bending and squatting while playing with the kids builds relationships and thigh muscles. 

Spirit 

North East Missouri sunrise

Life is hard, and we can make it so much harder by trying to make it alone. Keeping in touch with loved ones, family and friends and maintaining and growing those connections to the world are extremely important. Medical school can make you feel so alone, only a handful of people in the country understand what you're experiencing, your language changes, your ideals shift, your understanding of the world and systems around you change and its so hard to adjust. 

Keeping the mind and body in line and on track are huge, but not as important as keeping the spirit up and engaged and feeling involved. Over the years I found myself calling my family members more just to chat, to keep a connection and feel like I wasn't alone. I was checking my phone, email, Facebook constantly to the validation that others existed and cared that I was there. 

It's hard to feel loved, worthy and human when you are constantly pushing and dragging yourself forward. Depression can sneak into your life without any fanfare, you can find yourself just not caring anymore, no drive left and no pleasure in anything. Depression can feel like you've run out of gas, no energy or interest. Depression can be sadness and despair, nothing is going to change and you'll never be happy. 

Listen to your spirit, keep in touch with yourself and know when something feels different, or you feel nothing. There is help, there are people that care and you can feel normal.

• Affirmation Statements - Check out this post by Remez Sasson to learn about affirmation statements and try out a few. Positive thinking can make you feel positive and change the attitude you approach the day with.

• Maintain Connections - Make that phone call. Call your mother or grandmother while walking to or from class. It doesn't have to be a long call, and you don't even have to have something to talk about, just reach out to say hello and know you are connected to the people that love you.

• Be Honest - Be honest with yourself, don't run or hide from how you are feeling. No one feels great all the time, and there is a point that you should seek professional help. I've been there and yes, its hard to accept at first, but there are professionals for this reason: we all need help sometimes.