Enjoy a creative cooking class with Jess in the Rada Cutlery Kitchen! This easy to follow video will have you cooking along with Jess to make a complete Mediterranean Meal that your friends and family will rave about. This is the perfect video lesson for anyone that wants to try something new in the kitchen, perfect for the beginner cook and the seasoned cook. On the menu tonight is: Pan Seared Chicken Breast in Roasted Red Pepper and Tomato Herb Sauce; Crunchy Mediterranean Couscous Salad; Citrus Vinaigrette; Garlic and Lemon Roasted Cauliflower; Baked Falafel; Tzatziki Sauce.
1 1/2 cups water to 1 cup couscous mix
2t refined coconut oil
(I used one cup of whole wheat couscous and 1 cup blend of wild rice, brown rice and quinoa to 3 cups boiling water seasoned with salt and pepper and 1 smashed garlic clove.) Cover, turn off heat, and let rest until cooled. Fluff before adding our vegetables.
1 cucumber cubed
1/2 cup red onion sliced
1/2 cup quartered artichoke
1 bunch kale, stem removed and chopped
4 oz feta cheese
grape tomatoes whole or halved
*1:3 or 1:2 parts oil to acid
1 lemon juiced
red wine vinegar
extra virgin olive oil
1/4 cup fresh chopped each, parsley and oregano
2-3 lbs chicken breast split and pounded
Greek Seasoning to taste (for chicken)
2 T Refined Coconut Oil
2-3 cloves garlic chopped
1/4 cup fresh chopped parsely and oregano chopped
1 lemon thinly sliced
2 T capers
1 cup white wine or chicken stock
1/2 cup quartered artichoke hearts
1/2 cup roasted red peppers sliced
1/2 cup roasted tomatoes (can sub sundried)
salt and pepper
2 cans of chickpeas, drained
1/2 lemon juiced
1 small red onion quartered
1/4-1/2 cup of brown rice flour as needed to tighted up batter
1 cup greek yogurt
1 small English cucumber grated
1 sm lemon juiced and zested
1 garlic clove finely chopped
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hi there this is just from the rate of kitchen thanks for joining me today for this episode of our creative cooking class today's menu is a Mediterranean inspired meal the first component is going to be a pan-seared chicken breast with a roasted red pepper and tomato herb sauce next we have a crunchy couscous salad followed by baked falafel so it's a healthy version and has that C key sauce to dip it in lastly we have a cauliflower dish that will be roasted with garlic and lemon let's get started so to start off our first dish which will be our pan-seared chicken breast I'm going to go ahead and half the chicken with my utility knife and then we're gonna pound this out to about a quarter of an inch so I'm going to come right down the middle being careful at the end as the chicken breast gets thin so we'll take our two pieces of chicken breast cover that with wax paper this is gonna prevent any tiny bits from flying across the room and go ahead and pound them out okay so we're gonna get our chicken breast seasoned with one of my favorite Greek seasonings it's just an all-purpose Greek seasoning and you can find this at almost any supermarket okay so what we're doing next is getting ready for our couscous so I've got a hot pot of water that I'm bringing up to a boil I'm gonna get my garlic ready so I have my friend chef's knife and I found this as one of the easiest ways to peel garlic so you just place it over give it a couple max discard the peel and it's ready to go in your pot so now we have our water boiling with our garlic clove down what I'm going to do is take a little scoop of organic refined coconut oil refined because it doesn't have the coconut flavor then to this I'm going to add some seasoning so just basic sea salt and cracked pepper and to that I'm going to add our couscous mix so here we have whole wheat couscous brown rice wild rice and some quinoa and you can use any blend that you like this is just the one that I prefer so in the pot we go this is going to get covered and it's gonna sit and I'm gonna take it off the heat and when I come back to it it's going to be ready to become fluffed and then we're gonna add the crunchy components to our couscous salad okay so I have my couscous set off to the side with the lid on and I'm just gonna let that rest until I'm ready for it because we're gonna end up serving that at room temperature so it's gonna sit until I'm ready to add in my crunchy components now I'm ready for my chicken breasts to go down in my pan so I have my pan preheated a couple tablespoons of that organic coconut oil down and I'm gonna go ahead and take two of my breasts and let them sear after I get a nice sear on them I'm gonna pull them off let them rest and they will finish cooking in the sauce that we're going to make Matt okay so moving on to our sauce component just gonna pop some garlic cloves discard the shell and give it a rough chop using my friend chef's knife and one more time through pick that up and we'll set that off to the side next we have some fresh parsley and fresh oregano so I'm going to grab a good heaping handful of those too and again just a rough chop lastly we have a lemon that I'm going to thinly slice now we're ready to make our sauce okay now we are going to make the sauce component to our dish first we're going to deglaze the pan so we have all these nice little brown bits from the chicken cooking in here to this you can add either wine cooking wine or even chicken stock to make the broth so in it goes and all that bubbling action is going to bring up all those tasty bits off the pan and it's also going to create a nice caramel color to this I have my chopped garlic and I have a combination of roasted red peppers and roasted tomatoes you can roast them yourself at about 350 degrees in the oven for about an hour and a half or you can buy them store-bought whichever is easiest so here we go down in the pan and this whole sauce is gonna reduce down so I'm gonna give this a little stir next my chopped parsley and oregano and those thinly sliced lemons okay so now we have all the components of our sauce down in the pan we're gonna let that come up to a simmer reduce down and then we're gonna add our chicken breasts back into the pan so it can continue to cook through okay so now that our sauce has come up to a simmer I'm gonna add two more components that's going to be our capers which are gonna give it a nice bite and then some artichokes that I've have quartered and we're going to reserve the half other half of this pan for our couscous salad so now we're ready for our chicken and that's going to go down perfect now we can let it continue to cook so we have my pot simmering with the chicken breasts down and what's nice is that those capers and artichokes are going to bring a salty element to the dish so I'm just gonna drop my heat down to low and let this sit off to the side to let that sauce continue to reduce next we're going to prepare our baked falafel traditionally falafel is fried but we're making a healthier version of this so we're gonna combine all of our ingredients in the blender roll it put it on a greased baking sheet and it's gonna pop into the oven at 425 for about 10 to 12 minutes per side so that it crisps up the first component to our dish is going to be of course the chickpeas great source of protein so I have two cans here that I've already drained you could of course make your own at home you can soak them overnight otherwise you can boil them on the stove so these are ready to go into my blender see if I can get them all in here without dropping them there we go all right to this I'm going to add some lemon juice a fresh red onion just take the skin off and we don't need to chop it because it's gonna puree but I'm gonna give it just a rough there we go half with my French chefs nice toss those in I have some fresh parsley that are gonna go down quick season with salt and pepper and then here I have some organic brown rice flour about a quarter of a cup this is just going to help tighten up that batter so in a dash of olive oil all right let's go ahead and puree this on high all right so to get the consistency that we want for a bake falafel I've added just a little bit more of the brown rice flour so I'm going to use my mix and scrape spatula to combine these ingredients and then we're going to roll them up toss them on my greased baking sheet and put them in our 425 degree oven so all the ingredients are going to be incorporated nicely you can see we have a pretty green color from our bright parsley that we put in earlier it's gonna have a nice citrus note with the lemon juice that we've added and that's looking just about right all right so take a nice scoop of our batter and we're going to create a patty so just gently tossing back and forth and on to our greased baking sheet all right let's get our baked falafel going so into the 425 degree oven after about 10 or 12 minutes we'll flip these over all right let's start working on the components to our crunchy Mediterranean couscous salad first we're gonna prep our veggies so I have one large cucumber and the rate of vegetable peeler and I'm just going to do some nice strips to it right into my garbage will here so we're gonna leave a little bit on for texture and color just a few more strips and we're ready to chop all right let's prep some veggies so I'm going to take my cucumber using my French chef's knife cutting it in half and we're just going to cut it into cubes sections set this guy off to the side perfect let's get these over into the ball okay so we're gonna slice the onion just coming in few more perfect and into our veggie Bowl okay the last component to our dish is going to be some crunchy kale that we're gonna toss in so again rough chop give that board a turn and go at it again this will be the last step before we dress it with a lemon and red wine vinaigrette give it a good toss and it's ready to go until we're ready to eat all right let's make the herb vinaigrette that we're gonna put over our couscous salad so we're gonna do equal parts of acid to oil so I'm gonna use some red wine vinegar down in our bowl and I'm just gonna eyeball this couple fresh squeezes of lemon juice and I've already taken out a few of the seeds if a few fall down not a big deal we're just gonna go ahead and scoop those out okay now our olive oil and this will be your 1 part 2 3 I'm going to grab my hand Easter and give it a whisk a little bit of salt and pepper the leftover chopped fresh oregano and parsley and one more stir perfect now let's finish the couscous salad so completely cooked all the way through we're gonna fluff the couscous combination so in here again we have the brown rice the wild rice the whole wheat couscous and some quinoa all right to this I'm going to add some grape tomatoes you can keep them whole or you can chop them if you like in this bowl we have the kale the cucumber and the sliced red onion all going down kalamata olives and the rest of our artichoke get our dressing down on that and we're gonna top that with a little bit of salt and pepper and our feta cheese give that a nice big stir all the way from the bottom up to marry all those flavors this salad is bright and flavorful and it's super healthy all right let's flip our falafel so go ahead and pull those out they've been on for about 12 minutes all right after about 10 to 12 minutes let's give these guys a flip nice and golden-brown and you will be amazed at how crunchy these are even without frying and if you have to get in there with your hands that's okay perfect let's get those back in alright so back in our 425 degree oven for about 10 more minutes now for one of my favorite sauces ever this is our Satsuki sauce traditional Greek cucumber dipping sauce it's creamy light and delicious so what I'm going to do is take a couple heaping spoonfuls of Greek yogurt this is plain it has no flavor to it and that's gonna go on top of some English cucumber that I have shredded now if you've never used an English cucumber before these are great because the seeds are very minimal and that big and Hardy like they are in the bigger traditional cucumbers so that's in to that I'm going to add my chopped garlic salt and pepper of course and then a squeeze of fresh lemon juice and that's it combine that all together and we have the dipping sauce for our baked falafel for our last dish we have the roasted cauliflower with lemon zest and garlic so I have a head of cauliflower here I'm just gonna break it up and then we'll do a rough chop before tossing it with some olive oil the garlic the lemon zest and of course some salt and pepper it's quick it's easy and it's delicious okay so for our super-easy cauliflower we're gonna put down just a coat of extra virgin olive oil my chopped garlic and zested lemon salt and pepper give it a good toss squeeze of lemon juice and into the oven it goes at 425 degrees for about 10 minutes thanks again so much for joining me on today's episode of the creative cooking class be sure to visit our website at rate of cutlery calm and subscribe to our YouTube channel to get more recipes like this one thanks again you