PREPARE: Creamy Skillet Chicken

Ingredients

- 1/4 cup all-purpose flour

- Kosher salt and freshly cracked black pepper

- Four 6-ounce boneless, skinless chicken breasts

- 4 tablespoons vegetable oil

- One 8-ounce container sliced mushrooms

- 2 cloves garlic, minced

- 4 ounces cream cheese, cut into chunks

- 1 cup half-and-half

- One 10-ounce package of baby spinach (about 8 cups)

- arm egg noodles, for serving

Directions

- Whisk together the flour, 1 tablespoon salt and a few grinds of pepper in a pie plate or shallow dish. Coat both sides of the chicken breasts in the flour. Shake off any excess and set aside.

- Heat 3 tablespoons of oil in a large, heavy-bottomed skillet over medium-high heat.

- Add the chicken to the skillet and cook, undisturbed, until deeply golden, about 3 minutes.

- Turn the chicken and cook, undisturbed, until the other side is deeply golden brown, about 3 minutes.

- Remove the chicken to a plate.

- Add the remaining 1 tablespoon oil to the skillet.

- Add the mushrooms and cook, stirring occasionally, until they begin to brown and release their liquid, about 5 minutes.

- Add the garlic and cook, stirring, until the garlic is fragrant, about 30 seconds.

- Add the cream cheese and stir until melted. Then pour in the half-and-half.

- Use a wooden spoon to scrape any browned bits from the bottom of the skillet.

- Season with salt and pepper.

- Add the chicken back to the skillet, cover and cook, turning about halfway through, until an instant-read thermometer inserted into the thickest part of the chicken reaches 165 degrees F, 15 to 20 minutes.

- Transfer the chicken to a serving platter filled with warm egg noodles.

- Add the spinach to the skillet, cover and cook until wilted, about 5 minutes.

- Stir to combine and season with salt and pepper.

- Pour the creamy spinach sauce over the chicken and noodles.



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- Almonds and other nuts – feed your muscles, reducing the desire to eat
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- Grapefruit – reduces the insulin, regulates blood sugar levels and metabolism (eat together with internal part of the rind)
- Green tea – improves fat burning and metabolism
- Chili peppers – fantastic for metabolism
- Spinach and other green vegetables – destroys free radicals, helps in the development of strong muscles
- Mushrooms – feed the muscle, burn fat, improve digestion.

Egusi Soup - Proudly Nigerian Dish

Pounded Yam (Iyan) served with Egusi Soup

Egusi seeds are fat- and protein-rich seeds of certain cucurbitaceous (squash, melon, gourd) plants. Authorities disagree whether the word is used more properly for the seeds of the colocynth, those of a particular large-seeded variety of the watermelon, or generically for those of any cucurbitaceous plant. The characteristics and uses of all these seeds are broadly similar.

Its name derives from the Igbo and Yoruba language meaning melon.

Egusi soup is a kind of soup thickened with the ground seeds and popular in West Africa, with considerable local variation. Besides the seeds, water, and oil, egusi soup typically contains leaf vegetables, other vegetables, seasonings, and meat. Typical leaf vegetables for egusi soup include bitterleaf, celosia and spinach. Typical other vegetables include tomatoes and okra. Typical seasonings include chili peppers, onions, and iru (fermented beans). Typical meats include beef, goat, fish, shrimp, or crayfish.

In Nigeria, egusi is very popular among the Igbo people of southeastern Nigeria, the Ibibio people and the Efik people (Calabar people) of Southern Nigeria, the Hausa of northern Nigeria and the Yoruba people, Edo people, Esan people, and Etsako people of the southwest of Nigeria. Yoruba people in general and quite notably the people of Ọṣun State – especially the Ijesha people – eat ‘Iyan and Egusi’, a pounded yam and egusi soup.
A plate of pounded yam (Iyan) and egusi soup

In the late 1980s, the Canadian government funded a project intended to develop a machine to help Cameroonians shell egusi seeds. A machine has been developed in Nigeria to shell egusi.

How to Cook Nigerian Egusi Soup

The Nigerian Egusi soup, prepared with melon seeds, is prepared by most tribes in Nigeria in many different ways. It is known as Miyan Gushi in Hausa, Ofe Egusi in Igbo and Efo Elegusi in Yoruba.

Egusi soup is also one of the most popular soups, if not the most popular for all Nigerians and non-Nigerians that like Nigerian fufu recipes.
Ingredients

600g Egusi (Melon) seeds
2 cooking spoons red palm oil
Beef: Best cut and Shaki (cow tripe)
Fish: Dry Fish and Stock Fish
3 tablespoons ground crayfish
Pepper and Salt (to taste)
Vegetable: Nigerian pumpkin leaves, spinach or bitter leaves
3 small stock cubes
1 Ogiri Okpei (traditional locust bean seasoning: optional)

Before you cook Egusi Soup

Before preparing the soup, soak the dry fish for about half an hour. If you are using the very tough stockfish, boil it for 20 minutes and leave in the pot with the hot water to soak for about an hour. If using the softer stockfish, you can just soak them in cool water till you can break them apart with your hands.
When the fish and stockfish are soft, debone and break them into sizeable chunks.
Much closer to your cooking time, grind the egusi with a dry mill. Grind the crayfish and the dry pepper separately and set aside. Wash the vegetable to be used. Cut into tiny pieces.
Boil the shaki, stock fish and dry fish in 1 litre of water with the stock cubes till they are well done. First sign of a done shaki is that the cuts will start curling on itself.
Wash the beef to be used for the soup, add it to the pot and cook on medium heat till done.

Cooking Directions

There are two main methods of cooking egusi soup. These we will call oil before egusi (Fried Method) and egusi before oil (Caking Method).

Egusi Before Oil (Caking Method)

This method produces a healthier egusi soup as there is no frying involved. It requires less oil too.

In this method, as soon as the shaki, fish and meat are done, remove them from the stock (water used in cooking the meat and fish) and place in a different pot or plate.
Add the ground egusi to the stock and stir. If the stock from cooking your meat and fish is not enough to give you a medium consistency, add some water to get the consistency of evaporated milk or a bit thicker. It will not be as smooth as evaporated milk though.
Cover and cook till the egusi cakes. Stir and add a little bit more water. watch it closely so that it does not burn.
Repeat step 3, adding only a small quantity of water at a time. After about 25 minutes, you will notice the clear egusi oil coming to the surface of the soup.
Add the red palm oil and bitter leaves (if it is your choice of vegetable), pepper and salt to taste and cook for about 7 minutes. You know it is good to continue when the palm oil and egusi forms a good blend of light yellow colour.
Add the cooked meat and fish. If using pumpkin leaves or any other soft vegetable, add it at this time and stir the soup.
Add salt to your taste, stir and leave to simmer for 2 minutes maximum.
Turn off the heat. Leave to stand for about 5 minutes before serving.

The egusi soup is ready to be served with Garri (Eba), Semolina Fufu, Amala, Cassava Fufu or Pounded Yam.