Goat Stew

This is based on a Filipino stew recipe called caldereta. It is usually served with rice. I suggest marinating the meat for at least 6 hours. The serving size for this recipe is 2 to 4 depending on how much bone the meat has. Serve over rice. Masarap!

Ingredients

Ingredient Checklist

• 1 pound bone-in goat meat, cut into large chunks
• ¼ cup vinegar
• ¼ cup soy sauce
• 4 cloves garlic, crushed
• 1 tablespoon vegetable oil
• 1 onion, chopped
• 1 red bell pepper, cut into 1-inch squares
• 1 cup tomato sauce
• 2 cups beef stock
• 1 potato, peeled and cut into large chunks
• 2 carrots, peeled and cut into large chunks
• ½ cup green peas
• ½ teaspoon salt
• ¼ teaspoon pepper
• 1 pinch cayenne pepper

• Directions

  Instructions Checklist

  • Step 1

    Mix goat meat with vinegar, soy sauce, and garlic in a large bowl; cover and refrigerate from 1 to 8 hours. For best flavor, marinate at least 6 hours. Remove meat from marinade and pat dry with paper towels; reserve marinade and garlic cloves.

  • Step 2

    Heat vegetable oil in a large pot over medium-high heat and brown the goat meat, working in batches if necessary, 10 to 15 minutes. Set goat meat aside. Cook and stir onion, red bell pepper, and garlic cloves from the marinade over medium heat until onion is translucent, about 5 minutes; pour in tomato sauce and bring mixture to a simmer. Allow to cook down slightly, about 5 minutes.

  • Step 3

    Return goat meat to the sauce and pour in reserved marinade and beef stock. Bring to a boil, reduce heat to low, and simmer covered until goat meat is partially tender, 30 to 40 minutes. Stir in potato, carrots, and peas; season with salt, black pepper, and cayenne pepper. Simmer until goat meat is very tender and potato and carrots are cooked through, 20 to 30 more minutes. Adjust seasonings before serving.

  • Nutrition tips: cut the sodium

    Sodium increases blood pressure, which raises the risk for heart disease and stroke.

                  

       Cocoa Fried Chicken

Basically, fried chicken nuggets! Pan fry in extra virgin olive oil. Serve with salad if trying to be healthy, or fries if you are past caring!

Ingredients

Ingredient Checklist

• 1 cup all-purpose flour for coating
• 1 teaspoon cocoa powder
• 1 pound chicken tenders
• 1 egg, beaten
• 1 cup seasoned dry bread crumbs
• 2 cups olive oil for frying

• Directions

  Instructions Checklist

  • Step 1

    Mix flour and cocoa powder in a shallow dish or plate. One by one, coat chicken pieces in flour mixture, then dip in beaten egg, then in seasoned bread crumbs.

  • Step 2

    Heat oil in a cast iron skillet to 350 degrees F (175 degrees C).

  • Step 3

    Fry coated chicken pieces in oil until cooked through and juices run clear (approximately 5 minutes). Drain on paper towels.

  Nutrition Facts

  Per Serving

  :

   

  487 calories; protein 34.5g; carbohydrates 45.1g; fat 17.8g; cholesterol 116mg; sodium 606mg
• NUTRITION TIPS:

   Use extra virgin olive oil
• Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes

      

    Juicy Honey Fried Chicken

This tasty, juicy honey fried chicken gets ridiculously golden crispy from the honey buttermilk batter and lip-smacking seasoned breading! Drizzle a little honey over the top of the cooked chicken, if desired.

Ingredients

Ingredient Checklist

• 1 ½ cups all-purpose flour
• ½ cup Italian seasoned bread crumbs
• 1 tablespoon Italian seasoning
• 2 teaspoons salt
• 1 ½ teaspoons garlic powder
• 1 teaspoon onion powder
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1 teaspoon ground black pepper
• 1 (3 pound) broiler-fryer chicken, cut into pieces
• ½ cup milk
• 1 egg
• 2 tablespoons honey
• 2 tablespoons fresh lemon juice
• ½ teaspoon garlic powder
• peanut oil for frying

Directions

Instructions Checklist

• Step 1

  Preheat oven to 375 degrees F (190 degrees C). Line a baking sheet with parchment paper.

• Step 2

  Combine flour, seasoned bread crumbs, Italian seasoning, salt, 1 1/2 teaspoons garlic powder, onion powder, chili powder, paprika, and pepper in a small, shallow bowl.

• Step 3

  Combine milk, egg, honey, lemon juice, and 1/2 teaspoon garlic powder in a separate shallow bowl until well blended.

• Step 4

  Dip chicken pieces first in the flour mixture to coat all sides and shake off excess. Dip into the egg mixture and back into the flour mixture. Set chicken pieces aside on a plate to rest for 10 minutes.

• Step 5

  Pour 1 inch of peanut oil into a deep-fryer or large saucepan and heat to 375 degrees F (190 degrees C) over medium-high heat. Fry chicken a few pieces at a time, without crowding, until golden brown, 3 to 5 minutes per side. Transfer chicken to the prepared baking sheet using tongs.

• Step 6

  Bake in the preheated oven until the chicken is no longer pink at the bone and the juices run clear, 30 to 40 minutes. An instant-read thermometer inserted near the bone should read 165 degrees F (74 degrees C).

Nutrition Facts

Per Serving:

 

638 calories; protein 24.6g; carbohydrates 30g; fat 46.1g; cholesterol 103.9mg; sodium 795.1mg.

Nutrition tips

Take vitamin D3 if you don’t get much sun exposure

Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer