Chicken Fajitas in Lettuce Wraps with Pico de Gallo | Fit to Eat | MPB

Uploaded by MSPublicBroadcasting on 04.05.2012

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Well hello.
I'm Chef Rob Stinson and this is Fit to Eat
a new series about eating healthy and living better.
Mississippi is at the bottom of the national studies
in health and nutrition.
Diabetes, heart disease, hypertension and obesity
run rampant in our great state.
Well I am here to demonstrate how little
changes in diet can make a big difference in health.
Making those changes doesn't mean you have to sacrifice
flavor to get rid of fat.
Taking fresh, local ingredients,
I'm going to teach you how to make these meals that are
healthy and delicious without spending a fortune.
As always, you can find my recipes with all the
nutritional information on our website:
Mississippi poultry production represents
10% of the nation's supply.
Poultry is the largest agricultural commodity
in the state.
So today, we are going to be making chicken fajitas and
I'm going to really put a unique twist on this to show
you how to have a great, healthy dish.
And actually have a little fun,
and have tons of flavor.
So what we're going to do-- and there are
a lot of ingredients.
As you notice in front of me right now,
I've got all types of prepared vegetables.
The most important part, and we are going to go through,
and I'm actually going to take each piece of these
beautiful fresh produce items and kind of show you
how to carefully clean them, cut them,
but get it to where you have everything ready so if you
had guests over at your house,
you don't have to struggle, you're not fighting
in the kitchen while they're all having fun.
They can actually watch you and you can put
a little bit of a show on and keep it healthy.
Fit to Eat is all about you learning to have fun,
cook flavorful food, but do it healthy.
Were going to get started right now and the first dish
out of this we are going to do,
since we are going to have brown rice instead
of white rice, we are going to have black beans done
with a variety of ingredients, we're going to have fajitas,
but we are going to do them in lettuce wraps.
I know, you think that sounds crazy, right?
It is so good.
And then we've got all the traditional toppings.
Beautiful pico de gallo and all the fun accoutrements
that you would expect to have
with a great fajita dish.
So first one we've got to start because it takes a
little longer is actually cooking our rice.
Let's go ahead and I've got a saucepan over here
on the stove.
We are going to put it on medium heat.
I want to try and train you to go light on oil.
Every tablespoon of oil that you consume
has 12 grams of fat on average.
So cutting back on the amount of oil is a huge
factor in cutting back on the amount of fat that you
are actually eating.
It's ironic I'm going to use what is a quarter teaspoon.
That's all the oil that needs to go into that pan
right now because what we are going to do is throw
in the pan some of these beautiful red peppers,
some diced onion.
You guys can use white, yellow.
I would stay away from red in this dish.
While this is actually cooking in the pan
and you really can sense the flavor coming out,
we're going to actually put our rice directly in there
and brown it a hair with those peppers and onions.
Where adding to it now, and again were going to actually
go through and measure out just a little
touch of coriander.
So all those fun ingredients are in the pan already.
What are we going to add to it?
We are going to add a natural stock.
It has no salt.
And this is something that we are going to actually
have on the website,
And I'm going to take you through all the process of
making your own stock because I tell you,
the hardest thing when you go to the store,
if you start reading the labels is seeing
the ingredients and how many preservatives are
in everything you eat.
So this show is going to try and get you away from eating
all the prepared preserved foods and trying to do a lot
of this on your own.
No reason you can't and still have fun.
So we've got all of this browning in the pan.
Were going to throw it around and add in the stock.
And anyone who hasn't made rice,
I'm sure there's going to be those of you out there
who cook all of the time and I'm going to be
preaching to the choir.
But for those of you who are not familiar,
typically when you cook rice,
you are going to double the amount of liquid volume that
is cooked with the rice.
So 3 ounces of rice went in with 6 ounces of stock.
And again, the recipes are online.
But what we wanted to try and do is show you that it's
so simple to do a dish and not add salt.
That's what I'm going to really have,
I would imagine, is a lot of fun is getting the salt out
of your diet because at the end of the meal if you
absolutely have to have some,
sprinkle it.
But do it sparingly on your dish.
Don't cook it in to your family's food.
And what we are really doing today is showing you the
portion that we would be doing for an individual.
You can do these in bulk, you can take them
and multiply them out.
You've got the recipes online,
so when you go back into those recipes,
if you want to do it for four,
six, if you have a larger family,
if you're doing a dinner party of 10 or 12 people,
just multiply out the numbers.
What we're going to do now is go back over here,
cut that heat down and it's covered.
We're just going to let that steam at the moment.
Rice is best when you don't touch it.
So when you've got it, and it's on that lowest form
of heat where you can see
it's still simmering, that's perfect.
Leave it that way and don't touch it.
So now we get into having some fun with
a lot of the other products.
And I talked to you about doing a pico de gallo.
Anyone who has had a good fajita chicken dish,
fajita shrimp, fajita beef, it's always served
with the pico de gallo on the side.
All that is is a blend of fresh chopped tomatoes.
So let's actually do some of this preparation.
We're going to slide this to the side.
Let's go through coring the tomato because you have no
desire to eat that center portion.
Once you've removed it, cut it into slices that are
about a half inch wide.
And if you've got a good, sharp knife,
it makes a huge difference.
So be ready to think.
And then once you've got these,
let's take this tomato, slice it in length
nice and even.
For me, my favorite knife in the house and my restaurant
is a cleaver.
So, whatever you are comfortable with.
But nonetheless, find something that you can work
with where you really have got a good sharp blade.
Dice it down.
What you have in the middle there,
beautiful diced tomatoes like we are seeing here.
Now, we have measured all of these out.
Again, all the recipes are online.
But I want to take this and blend some
of this in to our bowl.
We are just showing you some extra
product here, but every step of the way I want to go
through with you so you have a good handle
on how to prepare it.
So let's go ahead and throw our diced tomato in.
Garlic, garlic, garlic, and garlic.
One of the problems, I believe,
with people when they eat healthy food,
is that typically, traditionally,
restaurants when they do the healthy food thing
they say, "This is healthy.
We are not putting anything in there that's good."
So what do they miss?
They miss garlic.
They miss onions.
They miss all of the fresh herbs.
We are going to prove tthat by adding
that into your food, you won't be suffering.
You are not going to have to worry about eating something
less than desirable, and you'll have a lot of fun
while you're doing it.
Fresh garlic cloves.
Let's show a couple of these as well,
and then I'm going to clear all of this out of the way.
The garlic that you want to buy in the store
is fresh clove garlic.
You can get that garlic in jars in the produce
department of every store where it's peeled already so
you don't have to fight to get it out and end up with
your hands smelling like garlic for the entire day.
You also have a product that you can use in a variety of
recipes and by buying that container,
you're saving money.
What I try to do is convince you to buy on a weekly,
or biweekly basis so that you're not just buying small
expensive portions of each of the foods.
And with garlic, a lot of people will mash the garlic
down and then dice it up.
I find it is just as easy
to just cut them into strips,
turn it the other way.
And when you are done with it,
you have all of the juice in the garlic this way.
When you smash the garlic down,
half of the juice is actually in your
cutting board or on your plate.
My advice is get comfortable working
with a knife in your kitchen.
Have a little fun with it.
I think the more comfortable you are using the knife,
the better your food will be because your food
will be cut consistently.
Big easy point to follow.
We're going to move some of this out of the way
because we really don't need all of this.
But I want to walk through so everyone feels
comfortable in preparing their food.
Now, add your garlic in.
We are going to take half of a lemon,
squeeze it in.
And half of a lime.
Now what is that doing?
That acidity going into the tomatoes and the onions will
help keep them from browning and it adds almost
a vinegar flavor to the food.
It's always a wonderful way to do it naturally instead
of getting so much flavor that you really don't need.
We are going to go ahead and stir this in here.
I'm hoping everybody out there has been in their
produce department of their store
and seen fresh cilantro.
Cilantro has got such a wonderful smell and when you
use it in the kitchen, you'll see.
It has little pieces of stalk.
Just pull those out because you really don't want to eat
that portion and it's got great leaves.
And when you do it, this is one product if you've gotten
it on your hands, you really not going to mind it because
the flavor and the aroma of the cilantro
has an aromatic quality.
After you've gotten to this point,
you can course chop it.
And by that I mean you don't really want to get it down
to just miniscule pieces like we do with garlic.
This is wonderful because it's leafy,
it's aromatic, and you really want to get that
flavor into your dish.
We're going to take that, clean all of this off.
And actually add the right portion of cilantro.
You obviously have got to pep up the flavor.
Pico de gallo is known as a hair spicy.
So what have we done?
We have taken beautiful jalapeno pepper,
diced it fine, and add it in as well.
Now we are going to take one tablespoon of our oil.
You really want to get into the habit of measuring this
until you can eyeball it and do it on your own.
And a little bit of fresh cracked pepper.
And a lot of you would say this is the point you'd want
to add salt.
I'm suggesting you don't.
You don't need it.
It will absolutely have all of the flavor that you're
looking for without it.
But right now, you want to mix this well.
This is going to go on the side of your plate.
And boy, the aroma, I can smell those jalapenos.
I can smell the garlic.
I can smell the onions.
And I tell you, that's just a beautiful preparation and
we are going to keep that on the side so we've got it.
Let's go through, though, because a lot of you might
say to yourself I don't know if I would feel comfortable
handling a jalapeno.
How do you really go through it?
It's so simple.
It's so easy.
The trick that I've used is I take that jalapeno,
I cut it in half and at that point you really want to
make sure you've gotten all of the seeds out.
So we are going to take it and get a small spoon and we
will use the top of that spoon to pull out the seeds,
and then cut the top portion off.
What you've got left is the perfect area to have cut
into bite-size pieces.
So now you just slice it,
turn it sideways, dice it.
And on this, you want it as fine as you possibly can.
You don't want to get a big bite of a jalapeno pepper
and have it throw off the dish.
So remember, nice and fine.
We can add a little extra in there.
It won't kill us.
Have a little fun with it.
So beautiful pico de gallo and you are set.
Now, let's go back and check on our rice.
Everything looks good.
Heat is down low and it is cooking perfectly.
We are getting into the bulk of our meal at this point
and what I want you to be thinking about
is your chicken.
We've got beautiful chicken breasts and the portion size
on this is where you're trying to cut back.
So you're not eating quite as much.
That is a six ounce chicken breast right in front of me.
We are going to julienne.
All that is is long strips.
Sounds like a big, fancy word.
Nice thin long strips of the chicken.
Three ounces, half a breast, and a hair more
to get a total of about four ounces of chicken.
And that's all you're really looking at.
We can set this in back.
On that chicken, we are going to add to it all of
this beautiful stuff in front of me which is all
of the flavor of the dish.
Let's go ahead and kick our pan on high.
Again, half of a tablespoon of oil.
Not much in that pan.
That pan is already hot.
We're going to add our chicken in the pan.
To that a little diced garlic which we've
already talked about preparing.
About an ounce, which is the equivalent of the tablespoon
of each of our peppers.
Green, we had some yellow at the store today so I threw
those in for color and flavor.
I love yellow bell peppers.
And red.
Look at how pretty that is.
Beautiful colors.
Onion, and get that sautéing.
Literally, all we are going to do is move that around
the pan and get everything so it
gets nice and translucent.
All that means is you can see through those onions and
at that point, the flavor should be good.
We are going to add a little cilantro at the end
but we don't want to until this is cooked a bit.
While we've got all of this going on,
I want to start our black beans because
these are black beans that you have removed from a can.
We are going to add in a little garlic,
a little onion and then you got a choice.
Either go with a small amount of good,
crisp dried bacon or pork, or I've brought in some
smoked turkey that I do in-house.
We'll have that recipe online showing you how to
healthy smoke your own turkey.
No preservatives.
So let's go ahead on the other side here.
Very small amount of oil.
So now the total for all of this food that you've got
isn't even a tablespoon.
We are going to add in our onion,
add in our garlic, take our black beans.
Let's measure these out.
Were looking for about three ounces of black beans.
Which way should we go today?
I'm going to go the healthy route.
I'm going to take this beautiful smoked turkey,
dice it up.
We are going to have a lot of fun doing the recipe
where you find out how to smoke this in-house.
You can do this so easily in-house without any problem
of actually having to use these liquid smoke products
which are really not healthy.
Spread those beans out.
We are going to toss that in the pan.
I love the beans made this way.
It isn't that they are nice and smothered.
And look at that chicken, how it has browned.
I wish that you could actually smell the aroma of
this like I can here because all of these different
veggies and chicken and garlic,
it's incredible.
The flavor is excellent.
Our rice looks like it's nearly done so we are going
to actually turn that temperature off.
At the tail end, we'll be throwing in
a little cilantro into this brown rice
and just mix it in as it goes.
Let's do a little bit of housekeeping.
We've got enough for our friends,
should they come over.
We are actually going to work on our lettuce.
I've got all of this beautiful preparation done.
So why lettuce wraps instead of your traditional?
Obviously, lettuce is a whole lot healthier than
using a product like a tortilla.
I cut them in quarters.
Were going to bring a plate up that we
are going to use to finish.
Take these outside lettuce wraps and they are going
to be what we place our fajita mix in.
You think that sounds crazy.
I'm going to show you one of these.
Now we are going to shred the rest because it will be
a great product to mix in if you so desire.
Put it on the side.
And anyone that has seen fajitas,
you always have all your great stuff on the side.
We are going to have the same dish.
Move all that lettuce back to our plate in front.
We can actually move that plate to the back now.
Beautiful products, I love it.
Do a little housecleaning as you go.
Makes it a lot easier when you keep everything clean.
Now let's come back out.
Chicken is cooked.
Veggies look great.
Let's get over here to our beans.
What we are going to do is add a touch
of our chicken stock.
That chicken stock will get those beans
just where we want them.
We're going to do the traditional serving where
we put our rice and beans on the side.
Let's take our actual tortilla stuffing,
put it directly on those lettuce wraps.
Believe it or not, we are just about done with
a wonderful healthy version of chicken fajitas.
Set that in back where it is out of the way
because it is so hot.
Bring this over where I can get that
flavor cooking down.
Bring our rice over.
At this point, the rice is perfect.
Nice, healthy, light, fresh brown rice.
Have our beans here.
While we are doing this, everybody say,
"Sour cream?!
You've got to be kidding me!
It can't be healthy!"
Believe it or not, that is fat free sour cream.
Everybody loves to throw a little dab
of sour cream on their fajitas.
Then you take our wonderful pico de gallo
that we made earlier.
So we are going to put some spoons and that is another
addition to put into your fajitas.
Look at how pretty that is.
One of the things I think is really important,
you really eat with your eyes.
And then a little sprinkle of the traditional cheese
that you have with fajitas.
This is a little mix of jack and cheddar.
Both are fat-free.
And I tell you what, hard to believe that all
of this fun is virtually done.
We are going to put our portion of black beans,
our healthy version.
Set that in back.
And when you take a good look at that right now you
say how do you eat it?
I'm going to talk to you.
This is it: Look how easy that is.
You've got to be kidding me if you think you
can't do this at home.
This is such a great dish with light sides.
Perfect for your kids, perfect for the family.
I tell you what, remember you can find all of the
recipes with the nutritional information on our website:
I'm Chef Rob Stinson, thank you for watching Fit to Eat!
This program was made possible in part by:
When was the last time you were responsible
for feeding 155 people?
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the answer is easy.
It was yesterday.
That's right, the technology used in farming today
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for generations of farmers to come.
There are lots of ways and lots of jobs
that keep Americans safe.
And I'm proud of the role Mississippi Farm Families has
in providing a safe, affordable source
of food and fiber for your family.
The Farm Families of Mississippi.
Support for Fit to Eat comes from
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of The Department of Marine Resources.
From our waters to your table.
Wild-caught gulf-fresh seafood
is fresh, local and healthy.
Information at DMR.MS.GOV