555 EATS - MOJO MARINATED PORK CHOPS

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

MOJO IS A CUBAN MARINADE THAT IS TYPICALLY MADE WITH CITRUS (TRADITIONALLY SOUR ORANGE), GARLIC, SALT AND WHOLE BLACK PEPPERCORNS.  POPULAR FOR MARINATING PORK, MOJO CAN BE BOUGHT IN A STORE OR HOMEMADE.  THIS IS A GREAT RECIPE FROM BON APPETIT. 

MOJO MARINATED PORK CHOPS WITH PEPPERS AND ONIONS

FF Stu Blundell - Monroe Township FD Local 3170

Serves 4
INGREDIENTS:
4 BONE-IN PORK CHOPS
2 BELL PEPPERS, seeded and sliced
1 ONION, peeled and sliced
BUNCH OF CILANTRO
MOJO MARINADE
OLIVE OIL
 

PROCEDURE:
Remove chops from marinade and pat dry.  

Place a large saute pan over medium-high heat, add olive oil.  When the oil is nice and hot add the pork chops.  Brown on both sides, remove and set aside.  

Add the peppers and onions to the pan and place the pork chops on top.  Cook for 30 minutes or until the internal temperature of the pork reaches 135*-145*.  

Garnish with fresh, chopped cilantro and serve.
 

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

THROWDOWN THURSDAY - SPICE RUBBED PORK TENDERLOIN

TIME TO THROW DOWN ANOTHER GREAT RECIPE WITH OUR GOOD FRIENDS AT THE FIREFIGHTER THROWDOWN......

IF YOU ARE LOOKING FOR GREAT PORK FLAVOR WITH LESS FAT AND CALORIES THEN SAY A CHOP OR BACON, THEN LOOK NO FURTHER THAN THE TENDERLOIN!  THIS RECIPE FOR SPICE RUBBED PORK TENDERLOIN OVER A STEW OF CHICKPEAS, POTATOES AND SPINACH COMES FROM FIREFIGHTER CHEF KEVIN OF THE SACRAMENTO AREA.  HEAD OVER TO HIS WEBSITE, WWW.THEFIREMANCHEF.COM FOR MORE RECIPES AND STORIES!

SPICE RUBBED PORK TENDERLOIN OVER A STEW OF CHICKPEAS, POTATOES AND SPINACH

INGREDIENTS:
2 LBS. PORK TENDERLOIN
2 TSP. PAPRIKA
2 TSP. GROUND CUMIN
2 TSP. GROUND CORIANDER
2 TSP. KOSHER SALT
1 TSP. OLIVE OIL
1 LARGE YELLOW ONION
1 LB. YUKON GOLD POTATOES
2 CANS GARBANZO BEANS
4 CLOVES GARLIC, minced
1 QT. UNSALTED CHICKEN STOCK
1 BAG OF BABY SPINACH

PROCEDURE:

Clean tenderloins by removing silver skin.  Mix spices, salt and olive oil into a paste.  Rub paste all over tenderloins and allow to marinate in refrigerator at least 1 hour, and up to 8 hours.

Pre-heat oven to 350.  Heat pan or grill on stove top and lightly coat with olive oil.  Sear tenderloins to brown on all sides.  While stew is cooking, place seared tenderloins in pre-heated oven.  Cook to internal temperature of 140 f.  Allow to rest for about 10 minutes, loosely covered with foil. Don't over cook! Tenderloins should still be slightly pink in the middle, otherwise they will be dry and tough.

For stew: Julienne onion.  Drain garbanzos.  Dice potatoes so they are similar in size to the garbanzos.  Heat a deep sauté pan and add enough oil to coat bottom of pan.  Add onion and a pinch of kosher salt, sauté until slightly softened.  Add garlic and potatoes. Add another good pinch of kosher salt.  Stir to coat potatoes.

Add chicken stock (stock should completely cover potatoes, add water if you don't have enough stock).  Bring to a boil, then reduce to a simmer.  Cook potatoes until just starting to soften, then add garbanzos.

Once potatoes are cooked through, put about 1/3 of the potato/garbanzo mixture into a blender and purée until smooth (be careful not to fill blender more than about 1/2 full, otherwise it will 'explode' when you turn it on).  Add puréed mixture back into stew.

Taste the stew and add salt and pepper as needed.  Just before serving, stir in baby spinach.

To serve, slice tenderloin into medallions and place on plate or bowl, cut side up.  Ladle stew around medallions.  Ring the dinner bell.  Serve with a nice, crusty baguette or ciabatta.
 

555 EATS - CHICKEN TORTILLA SOUP

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

SOUP GETS A BAD RAP, MANY ASSOCIATE IT WITH BEING AN APPETIZER AND NOT SOMETHING THAT CAN BE SERVED AS AN ENTREE.  BOY ARE THEY WRONG!  A SOUP THAT HAS PLENTY OF PROTEIN AND FIBER CAN STAND UP TO THE BEST STEAK AND POTATOES ANY DAY, AND THIS CHICKEN TORTILLA SOUP FROM CAPT. CODY MARTINSEN OF THE JACKSON FIRE DEPT. IS A PERFECT EXAMPLE.

CHICKEN TORTILLA SOUP

Yields approximately8-10 servings
INGREDIENTS:
1 YELLOW ONION, diced
2 TBS. BUTTER
4 GARLIC CLOVES
2 CANS DICED TOMATOES
2 ANCHO CHILE PEPPERS
1 QT. LOW-SODIUM CHICKEN BROTH
2 LARGE CHICKEN BREAST, shredded
1 CAN CORN
1 CAN BLACK BEANS
1 BUNCH CILANTRO
1/2 TBS. CUMIN
1/8 TBS. CAYENNE PEPPER
1 TBS. GARLIC SALT
1 TBS. TACO SEASONING
8 FLOUR TORTILLAS
VEGETABLE OIL
1 CAN El Pato SAUCE
SOUR CREAM
2 LARGE AVOCADOS

PROCEDURE:
Fire roast ancho peppers and dice. (your preference on heat whether to keep the seeds or not), place to side. Cut tortillas into thin (1/4") strips. Bring oil to temperature and fry strips to crispy goodness. Boil chicken breast in water and El Pato sauce, and shred.

In a large pot, sweat down onions and garlic with butter. Once complete, add diced tomatoes, broth, corn, chicken and beans. Bring to boil. Season to taste (also depending on heat you want). Let simmer for 1 hour.

Serve hot, top with sour cream, avocado, tortilla strips, cheese and cilantro.

Enjoy
 

NEW YEAR'S EVE.....RESOLUTIONS AND THE 60 DAY SLIM DOWN CHALLENGE

THE NEW YEAR IS UPON US AND WE ALL KNOW THAT BUZZWORD THAT WILL BE PLASTERING YOUR SOCIAL MEDIA FEEDS, THE NEWS AND YOUR BRAIN.....RESOLUTIONS.  AND WHILE MANY OF YOU MAY HAVE SOME GOALS ALREADY IN PLACE, YOU MAY WANT TO PUT THIS TO THE TOP OF THE LIST.  WE KNOW CHANGE IS HARD, ESPECIALLY WHEN IT COMES TO DIET AND FITNESS.....AND ESPECIALLY IN THE FIRE SERVICE.  BUT FEAR NOT!  WE HAVE TEAMED UP WITH FIT FOR DUTY CONSULTING TO PROVIDE HEALTHY AND DELICIOUS RECIPES FOR THE FREE 60 DAY SLIM DOWN CHALLENGE ! 

Setting a New Year's resolution can be a daunting task.  But the key is setting realistic goals in increments, for instance, losing 1 pound a week instead of 50 pounds for the year.  This 60 Day Slim Down Challenge will help you both physically and mentally prepare for the new year ahead and put you on the path of success by combining fitness AND nutrition.  Click on the link here to learn more! 

 

555 EATS - CHICKEN FAJITA QUINOA BOWL

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

I NEEDED SOMETHING THAT WOULD BE QUICK AND HEALTHY TO MAKE FOR LUNCH AT THE STATION, ESPECIALLY AFTER ALL THE HOLIDAY EATING WE JUST HAD THIS PAST WEEK.  CHICKEN FAJITAS ARE PERFECT WHEN YOU ARE SHORT ON TIME FOR PREPPING AND COOKING.  WHILE NORMALLY THEY ARE PUT ON TORTILLAS, WITH THIS RECIPE WE PUT THE TYPICAL FAJITA FILLING OVER QUINOA AND BEANS FOR SOME MORE FIBER, PROTEIN AND AMINO ACIDS.  THIS MEAL WILL DEFINITELY HELP ME GET THROUGH MY 555 FITNESS WOD!

CHICKEN FAJITA QUINOA BOWL

Serves 4
INGREDIENTS:
3 BONELESS, SKINLESS CHICKEN BREASTS, cubed
3 BELL PEPPERS, seeded and sliced
1 ONION, peeled and sliced
1 GARLIC CLOVE, chopped
1 CUP QUINOA
1 SMALL CAN BLACK BEANS
1 CAN FIRE ROASTED TOMATOES, substitute can of regular chopped tomatoes
2 CUPS CHICKEN BROTH
GREEN ONION AND GREEN OLIVES FOR GARNISH, optional
CUMIN
PAPRIKA
CHILE POWDER
GARLIC POWDER
SALT
PEPPER
OLIVE OIL

PROCEDURE:
Toss chicken in a large bowl with some olive oil and some of the seasonings. Set aside.

Heat some olive oil in a large skillet over medium-high heat.  Add the chicken, stirring occasionally.  Start on the quinoa, cooking according to the package using the chicken broth and some paprika.  Meanwhile, remove the chicken when it is just cooked through and set aside.

To the same pan add the onions, peppers and garlic with some more seasoning.  Saute until onion is translucent and then add the can of tomatoes.  Adjust seasoning according to taste.  Add back the chicken and stir.

When the quinoa is just about done, add the beans and stir.  Fluff the mixture when done with a fork.  

Serve the chicken and pepper mixture over the quinoa and beans.  Top with green onion and olives.  Serve
 

555 EATS - JAMBALAYA

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

JAMBALAYA....A CAJUN DISH THAT IS SURE TO SATISFY THE HUNGRIEST OF EATERS.  IT IS PACKED WITH PROTEIN AND FLAVOR AND IS PERFECT FOR THE WINTER MONTHS.  THIS RECIPE COMES FROM STEPHEN STASHEK OF THE MONROE FIRE DEPT. IN NEW JERSEY, NOT FAR FROM THE 555 FITNESS HEADQUARTERS.

JAMBALAYA WITH CHICKEN, SHRIMP AND SAUSAGE

Serves 6 firefighters

INGREDIENTS:

1.5 LBS. BONELESS CHICKEN BREASTS, cut to about 1 inch chunks
1 ONION diced
2 GREEN PEPPERS, diced
2 TSP. CAJUN SEASONING, (I used a bayou cajun)
1 CAN CONDENSED TOMATO SOUP
BAG OF YELLOW RICE
1LB FRESH SHRIMP, peeled and deveined
1 TOMATO, chopped
PARSLEY, chopped
PACKAGE OF HOT SAUSAGE

PROCEDURE:

Partially cook sausage in skillet (easier to chop)
 Start the rice
 Brown chicken in large skillet
 Add seasoning, peppers, onion to skillet. Cook for a minute. 
 Add soup, rice, and a cup of water and cook on medium for 10 minutes covered
 Add shrimp and chopped sausage, cook another 10 minutes
 Add tomato and parsley, let stand 5 minutes, serve.

There's plenty of things that can be substituted as desired, or added for more kick. This took an hour from start to finish and made 6 "firefighter" sized portions.

THROWDOWN THURSDAY - HONEY DIJON SALMON

WE LOVE THROWING DOWN HEALTHY RECIPES WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  WE DON'T OFTEN GET RECIPES FOR FISH BUT THIS SALMON IS SURE TO PLEASE THE FISH LOVERS IN THE FIREHOUSE AND AT HOME.  SALMON IS CHOCK FULL OF VITAMINS B12 AND D AS WELL AS PROTEIN AND OMEGA 3'S.  

THE RECIPE COMES FROM BOCA RATON FIREFIGHTER ALEX CALLEGARI, WHO HAS COMPETED IN NUMEROUS COOKING COMPETITIONS SO WE KNOW HE BRINGS THE HEAT.  GO FOLLOW HIM ON INSTAGRAM FOR MORE MOUTH WATERING DISHES @THEFIREFIGHTERFOODIE!

HONEY DIJON SALMON

Paired with a light salad and sweet potato, this is a perfect meal for the firehouse and your home!

Prep time: 15 min
Cooking time: 10 to 15 min
INGREDIENTS:
5oz to 8oz of SALMON, skin on, per person
Seasoning mix: equal parts
SEA SALT
BLACK PEPPER
CELERY POWDER
GARLIC POWDER
CAYENNE POWDER
Glaze: equal parts
HONEY
FRENCH DIJON OR STONE GROUND MUSTARD
MAYONNAISE

PROCEDURE:
1. pre heat oven to 450F
2. Generously sprinkle the salmon with seasoning mix
3. Spoon on glaze covering top of Salmon
4. Place into preheat oven for approximately 10-15 minutes or until the internal temp reaches 145*
 

555 EATS - GUY GOURMET'S ROASTED SALSA

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

NORMALLY OUR 555 EATS COME FROM FIREFIGHTERS BUT THIS WEEK WE MADE AN EXCEPTION...FOR A FEW REASONS.  THIS RECIPE COMES FROM GUY GOURMET OF MEN'S HEALTH MAGAZINE, WHO FEATURED OUR FORK AND HOSE CO. FRIES WHICH CAN BE FOUND HERE.  WE LOVE WHAT THEY DO AT GUY GOURMET BECAUSE THEY HAVE TONS OF GREAT RECIPES THAT ARE NOT ONLY DELICIOUS BUT HEALTHY AS WELL.  BUT IT DOESN'T STOP THERE!  MEN'S HEALTH HAS ALSO FEATURED 555 FITNESS IN AN ARTICLE WHICH CAN BE FOUND HERE!  SO A BIG THANKS TO MEN'S HEALTH FOR TAKING NOTICE OF WHAT WE HERE AT F&H CO. AND 555 FITNESS ARE TRYING TO ACCOMPLISH, HELPING TO REDUCE LODD'S DUE TO CARDIAC RELATED INCIDENTS. NOW ON TO THE RECIPE....

ROASTED SALSA

This recipe is great because it uses a cast iron pan which EVERY firehouse should have.  Adjust the ingredients as you like, this is more about technique than ingredient amounts. So put the store bought stuff back on the shelf and try out this super easy recipe.....the crew will love it!

Toss plum tomatoes, chile peppers, chopped onions and garlic cloves in a hot cast iron pan, stirring occasionally, until slightly scorched.  Transfer to a blender, pulverize, season with salt and pepper.  Serve

 

THROWDOWN THURSDAY - CAULIFLOWER "CRUST" PIZZA

PIZZA.....ONE OF MY GUILTY PLEASURES.  LIVING NEAR NEW YORK CITY MAKES IT ALL TOO EASY TO GET A GREAT SLICE, ESPECIALLY IF YOU WORK IN MANHATTAN LIKE FDNY FIREFIGHTER ERIC HOWARD OF ENGINE 54 IN MIDTOWN!  BUT WHAT IF YOU WANT THE SAME PIZZA FLAVOR WITHOUT THE GUILT?  CAULIFLOWER PIZZA OF COURSE!

CAULIFLOWER IS NOT THE MOST POPULAR VEGGIE IN THE PRODUCE AISLE.  BUT FEAR NOT, THIS VEGETABLE CAN BE EASILY TRANSFORMED IN TO "RICE" OR NOW...PIZZA CRUST!  NOW LET'S THROW DOWN THIS GREAT RECIPE WITH THE HELP OF OUR FRIENDS FROM THE FIREFIGHTER THROWDOWN!

CAULIFLOWER "CRUST" PIZZA

Pre-heat oven to 425*

2-3 cups of grated cauliflower (use cheese grater or food processor) 

Microwave the cauliflower for 3 minutes (or steam)

Place cauliflower in a cheesecloth or thin dishcloth and squeeze out as much moisture as possible.  This is crucial to a crispy crust.

Mix in 1 egg and parmesan cheese, salt and pepper to taste (garlic if you would like)

Mold into a crust shape on a pizza pan or baking sheet with parchment paper

Place in oven for about 15 minutes

Remove, add your toppings and return to oven for another 10 minutes or so.

555 EATS - ASIAN TURKEY MEATBALLS

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

THIS EASY RECIPE COMES FROM AMBULANCE OPERATOR COREY THIBAULT OF THE HUNTINGTON BEACH FD.  THESE MEATBALLS ARE PERFECT FOR GETTING OUT OF THE "MEATBALL IN RED SAUCE" RUT.  USE YOUR IMAGINATION ON WHAT TO SERVE THESE WITH, MAYBE LETTUCE WRAPS OR OVER SOME SAUTEED BOK CHOY?

ASIAN TURKEY MEATBALLS

INGREDIENTS:

GROUND TURKEY
CILANTRO
BREAD CRUMBS
EGGS (1 per lb. of meat )
SRIRACHA
GARLIC SALT
PEPPER
GENERAL TSAO SAUCE (Corey recommends Trader Joe's brand)

PROCEDURE:
Combine all ingredients except the General Tsao sauce in a bowl and mix well.  Form into meatballs.
Heat oil in a pan over medium heat and brown the meatballs.  
Add the General Tsao sauce, reduce heat and simmer until internal temperature of the meatball is 165* or cooked through.  Serve

THROWDOWN THURSDAY - CHICKEN LETTUCE WRAPS

TIME TO THROW DOWN ANOTHER RECIPE WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN!  I CAME UP WITH THIS RECIPE WHEN WE WERE IN A PINCH AT THE FIREHOUSE AND NEEDED SOMETHING QUICK AND EASY.....AND HEALTHY.  SMALL FIRES THAT REQUIRE JUST A WATER CAN, OR "CAN" FOR SHORT, ARE OFTEN REFERRED TO AS "CAN JOBS" BECAUSE THEY ARE QUICK AND EASY....JUST LIKE THESE WRAPS WHICH IS WHY I CALL THEM "CAN JOB" CHICKEN LETTUCE WRAPS.

"CAN JOB" LETTUCE WRAPS

INGREDIENTS:

Serves 4
PACKAGE OF 6 BONELESS, SKINLESS CHICKEN THIGHS, chopped (you can substitute ground chicken or turkey)
1/2 YELLOW ONION, chopped
1 RED BELL PEPPER, seeded and chopped
1 GARLIC CLOVE, chopped
3 CARROTS, peeled and chopped
1/2 PACKAGE SLICED MUSHROOMS, rough chopped
3 SCALLIONS, chopped
2 HEADS OF BOSTON LETTUCE, substitute with romaine if needed
6 TBS. LOW-SODIUM SOY SAUCE
2 TBS. HONEY
2 TBS. HOISIN SAUCE
SRIRACHA TO TASTE
COCONUT OIL, substitute olive oil
PROCEDURE:

Combine soy sauce, honey, hoisin and sriracha in a large bowl.  Add the chopped chicken.  

In a large skillet heat coconut oil over med-high heat

When the pan is hot add chicken, stirring frequently for 2-3 minutes

Add the vegetables and any remaining marinade, stir frequently

Cook for about 3-4 minutes or until chicken is cooked through.  It's good if the veggies still have a little crunch to them for texture.

Place chicken mixture in a leaf of lettuce and garnish with more scallion and sriracha.

 

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICKHERE !

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE ARECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

555 EATS - PHO (VIETNAMESE NOODLE SOUP)

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

I LOVE GETTING RECIPES FOR DISHES YOU TYPICALLY WOULDN'T FIND IN A FIREHOUSE.  AND THIS RECIPE FOR PHO IS EXACTLY WHAT I AM TALKING ABOUT.  PHO, PRONOUNCED "FUH", IS A VIETNAMESE NOODLE SOUP TRADITIONALLY CONSISTING OF A BROTH, NOODLES, FRESH HERBS AND MEAT.  IT IS CONSIDERED STREET FOOD BUT DON'T BE FOOLED, IT IS DELICIOUS ESPECIALLY ON A COLD DAY.  THIS RECIPE COMES FROM DANIEL COMEN OF SOUTHINGTON FD, LOCAL 2033 IN CONNECTICUT.....8,585 MILES FROM VIETNAM.

VIETNAMESE PHO

INGREDIENTS:

3 QTS. CHICKEN/TURKEY/BEEF BROTH(we use homemade turkey stock)
1 GINGER ROOT
1 STAR ANISE POD

PROCEDURE:

Simmer for an hour.

Serve hot broth over homemade dumplings or Asian noodles. Swirl in Sriracha and Hoisin sauce. Top with shredded cabbage, scallion, bean sprouts, and lime wedge.
 

555 EATS/THROWDOWN - WHITE CHICKEN CHILI

WHEN I STARTED FORK AND HOSE CO. , IT WAS A WAY FOR ME TO SHARE MY FIREHOUSE RECIPES.  AND THAT QUICKLY GREW INTO ME SHARING RECIPES AND MEALS FROM FIREHOUSES ALL OVER THE WORLD.  AND WHILE WE DON'T SAY NO TO SHARING ANY PARTICULAR KIND OF DISHES, YOU MAY HAVE NOTICED WE HAVE LIKE TO FEATURE AS MANY HEALTHY MEALS AS POSSIBLE.  THIS IS WHY OUR FRIENDSHIPS WITH 555 FITNESS AND THE FIREFIGHTER THROWDOWN SEEM SO NATURAL, BECAUSE WE ALL HAVE A GOAL AND THAT GOAL IS FOR A HEALTHIER FIRE SERVICE.  WE ARE ALL HUMAN AND NONE OF US ARE PERFECT BUT IF IT MEANS WE CAN HELP ONE CREW A DAY OR EVEN ONE FIREFIGHTER A DAY GET A LITTLE MORE FIT FOR THE JOB AND HIS FAMILY, THEN "WE DON' GOOD".  AND WHEN I RECENTLY RECEIVED AN EMAIL FROM CAPTAIN OF A SMALL DEPARTMENT, I KNEW WE WERE ON OUR WAY....OH, I SHOULD PROBABLY MENTION HE IS A FORK AND HOSE CO. CONTRIBUTOR, 555 FITNESS SUPPORTER AND FIREFIGHTER THROWDOWN COMPETITOR!

A little expert from the email from Captain Brandon Rollins...

“Thank you so much for what you are doing for the fire service!!! As a Captain at a smaller department it is awesome to watch my crew get excited about fitness and cooking in the kitchen together. We have made it a point to try and have at least one meal per shift that we spend cooking together while also being healthy. ”

WHITE CHICKEN CHILI

INGREDIENTS:
2 LBS. BONELESS, SKINLESS CHICKEN BREASTS, THIGHS OR MIX
1 LARGE YELLOW ONION, diced
2 CELERY STALKS, diced
1 ANAHEIM grilled, skinned and diced
1 POBLANO PEPPER grilled, skinned, and diced
2 CLOVES GARLIC, minced
2 TSP. CUMIN
1 1/2 to 2 TSP. KOSHER SALT
1/2 TSP. CORIANDER
1/2 TSP. DRIED OREGANO
1 BAY LEAF
3 CUPS LOW SODIUM CHICKEN BROTH
1 13.5 OZ. CAN OF CANNELLINI BEAN OR NAVY BEAN, drained and rinsed
1 CUP FROZEN CORN
 

PROCEDURE: 
Put the chicken, onions, celery, green chili peppers (hopefully someone didn't destroy these on the grill) , garlic, cumin, 1 1/2 teaspoons of salt, coriander, oregano, and bay leaf in a 6-quart (or larger) slow cooker. Get everything nice and mixed up and then rest the chicken on top of your vegetables. Pour the chicken stock over top, covering the chicken and vegetables by an inch or so.

Cook for 4 hours on high or 6 hours on low.

About 30 minutes before the end of cooking, remove the lid of the slow cooker and add the beans and corn. Do a taste test here, add anything you might think is missing.
Lift the chicken from the slow cooker and shred it into large, bite-sized pieces with two forks. Stir the chicken back into the chili

One of our firefighters got creative and decided to make a piping bag out of a ziplock baggy, they piped sour cream on top and then we finalized the dish with a bit of fresh cilantro.  
 

IF YOU HAVE A HEALTHY RECIPE THAT YOU WOULD LIKE FEATURED, EMAIL IT WITH A QUALITY PICTURE TO FORKANDHOSECO@GMAIL.COM.  DON'T FORGET TO TAG US ON INSTAGRAM AND FACEBOOK @FORKANDHOSECO!  TO LEARN MORE ABOUT 555 FITNESS CLICK HERE! AND THE FIREFIGHTER THROWDOWN HERE!

THROWDOWN THURSDAY - HOT STUFF CHICKEN

TIME TO THROW DOWN THIS RECIPE FOR "HOT STUFF CHICKEN" WITH OUR FRIENDS AT THE FIREFIGHTER THROWDOWN.  IT HAS ALL THE FLAVORS WE LOVE FROM BUFFALO WINGS WITHOUT THE HASSLE OR THE CALORIES THAT COME FROM DEEP FRYING IN OIL.

"HOT STUFF" CHICKEN

Tyler Whitfield - City of New Port Richey FD, FL

INGREDIENTS:

Serves 3

3 CHICKEN BREASTS, butterflied
CRUMBLED BLEU CHEESE
HOT BUFFALO SAUCE
FRESH BABY SPINACH
1 TOMATO, sliced
PEPPER JACK CHEESE, sliced

PROCEDURE:

Preheat oven to 350*
Stuff chicken with bleu cheese, spinach and buffalo sauce.  Secure ends with toothpicks and set aside.  Meanwhile, heat a few glugs of oil in a cast iron pan over medium-high heat.  When oil is just starting to smoke, add the chicken breast.  Brown on both sides, top with slices of tomato and pepper jack cheese.  Place the pan in the oven and cook for 10-12 minutes or until chicken has reach an internal temperature of 165*.  
 

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICKHERE !

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE ARECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

555 EATS - GRILLED CAJUN CHICKEN FAJITAS

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

GRILLED CAJUN CHICKEN FAJITAS

IF I AM EVER LOOKING FOR A QUICK, HEALTHY LUNCH THAT DOESN'T NEED MUCH PREP....I GO WITH FAJITAS.  THEY ARE GREAT BECAUSE OF THE ENDLESS WAYS YOU CAN PREPARE THEM.  THIS RECIPE IS SO EASY AND DELICIOUS, IT IS SURE TO PLEASE THE CREW AND THE FAMILY AT HOME!

Fajitas are also a great way to incorporate veggies into a meal.  Besides peppers and onions, mushrooms and squash are also great additions.  Get creative with what is in season!

Serves 4

INGREDIENTS:

2 LBS. CHICKEN BREAST TENDERS
3 BELL PEPPERS, seeded and cut into strips
1 YELLOW ONION, peeled and cut into strips
2 AVOCADOS, pitted and sliced
14.5 OZ. CAN OF FIRE ROASTED TOMATOES WITH GREEN CHILES
CAJUN SEASONING
BUNCH OF CILANTRO, chopped
OLIVE OIL
1 PACKAGE OF WHOLE WHEAT TORTILLAS

PROCEDURE:

Place chicken in a large bowl, season with Cajun spices. Cover and place in the refrigerator while you prep the vegetables.
Set a grill on medium-high heat.  In a large cast iron pan over medium heat, add a glug of olive oil.  
When oil is just starting to smoke, add peppers and onions.  While they are cooking, place the chicken on the grill and cook for 8-10 minutes or until done.  Meanwhile, sprinkle some Cajun seasoning on the peppers and onions and add the can of tomatoes.  When the peppers are just starting to soften, remove from heat and sprinkle in some cilantro.  Place the chicken on the wrap, top with the pepper and onion mixture and finish with avocado and more cilantro.

THROWDOWN THURSDAY - CURRY BEEF

FIRST OFF....YOU MAY HAVE NOTICED THE LOGO...FDIC!  YUP, THE FIREFIGHTER THROWDOWN IS TAKING OVER FDIC AND IT IS SURE TO BE A GREAT EVENT!  NOW ONTO THE FOOD..

CURRY IS A LITTLE MISUNDERSTOOD, WHILE IT IS USUALLY DESCRIBED AS A DISH IN A SAUCE IT CAN BE A WET OR DRY.  IT ORIGINATED IN SOUTHEAST ASIA AND CONSISTS OF SPICES...IN OTHER WORDS....FLAVOR!  CURRIES PACK A LOT OF PUNCH IN THE FLAVOR DEPARTMENT AND THAT IS WHY THEY GO WELL WITH ALL TYPES OF FOOD.  FISH, CHICKEN, BEEF AND VEGGIES ARE ALL VERY POPULAR AND THIS PALEO BEEF CURRY IS PERFECT FOR INTRODUCING THE CREW TO THIS CUISINE...

PALEO BEEF CURRY

INSTAGRAM: PALEOFIREFIGHTER

INGREDIENTS;
1 LB. GRASS-FED BEEF STEAK TIPS
KERRYGOLD BUTTER
2 TBS. CURRY POWDER
2 TBS. COCONUT CREAM

PROCEDURE:
Saute beef in butter, add curry powder and coconut cream.  Bring to a simmer and cook until beef is done. Serve over rice
 

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICKHERE !

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!

555 EATS - TURKEY ORZO STUFFED PEPPERS

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

Let firefighter Mark Bendel give us the scoop on these peppers....pun intended

"They have been a favorite at GFD, because they can be adapted in a few different directions, and because they are tasty!

Growing up, my mother made stuffed peppers stuffed only with meat. I was like eating a brick inside of a pepper! (sorry Mom) Anyhow, when I got to the firehouse, one guy made them with rice and meat, and they were ok. I was watching food network one day and saw this recipe prepared and decided to try it.

http://www.foodnetwork.com/recipes/giada-de-laurentiis/orzo-stuffed-peppers-recipe.html

It all took off from there. We had guys at GFD who wanted meat, so we added some ground beef, some wanted sauce, so we added sauce. Some wanted sausage, so one time we added sausage. We even made a southwest one where we used taco seasoning instead of salt and pepper, shredded cheese, and salsa. I always cheat and use Hunts Fire Roasted garlic Flavored tomatoes. Last night, we substituted acorn squash since zucchini is out of season, it worked well. We also did turkey meat, since one guy only eats poultry and not red meat.

The base is always peppers, tomatoes, orzo cooked in broth, and garlic. From there, you can put any spin you want on it. sticking close to the original recipe, the mint adds AMAZING flavor and an awesome aroma. 

Hope all is well! Stay Safe out there! " - Mark

TURKEY ORZO STUFFED PEPPERS

Mark Bendel - Greenville Fire Department, NY

INGREDIENTS:
1 28OZ. CAN OF TOMATOES
2 ZUCCHINI, grated
1/2 CUP FRESH MINT, chopped
1/2 CUP GRATED PECORINO ROMANO, plus more for sprinkling
1/4 CUP EXTRA VIRGIN OLIVE OIL
3 CLOVES GARLIC, minced
1 TSP. SALT
1 TSP. FRESH GROUND PEPPER
4 CUPS CHICKEN BROTH
1 1/2 CUPS ORZO (rice-shaped pasta)
6 SWEET BELL PEPPERS (red or yellow)

PROCEDURE:
Preheat the oven to 400 degrees F.

Pour the tomatoes into a large bowl and break apart using a pair of kitchen shears or your finger tips. Add the zucchini, mint, cheese, olive oil, garlic, salt, and pepper. Stir to combine.

Meanwhile, bring the chicken broth to a boil in a medium saucepan over high heat. Add the orzo and cook for 4 minutes. The orzo should be only partially cooked. Use a fine mesh sieve to transfer the orzo to the large bowl with the other vegetables. Stir the orzo into the vegetable mix to combine. Transfer the warm chicken broth to a 3-quart baking dish.

Slice the tops off the peppers and remove all ribs and seeds. Cut a very thin slice from the base to help the peppers stand up.

Place the peppers in the baking dish with the warm chicken broth. Spoon the orzo mixture into the peppers. Cover the dish with foil and bake for 45 minutes. Remove the foil, sprinkle the top of each pepper with cheese and continue baking until the cheese is golden, about 15 minutes. Remove from the oven, carefully transfer the orzo stuffed pepper to a serving plate.

 

555 EATS - COOKIE REPUBLIC'S PUMPKIN PIE CREAM

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

THIS PUMPKIN PIE CREAM WOULD BE GREAT ON ANYTHING THIS SEASON.  BUT IT IS PERFECT RIGHT ON TOP OF COOKIE REPUBLIC'S CHOCOLATE CAKE COOKIE!

COOKIE REPUBLIC'S PUMPKIN PIE CREAM

INGREDIENTS:
2 CHOCOLATE CAKE COOKIES FROM COOKIE REPUBLIC
1 TSP. MAPLE SYRUP
1/2 CUP PUMPKIN PUREE
DASH OF CINNAMON
DASH OF NUTMEG
1/4 CUP COCONUT CREAM
 

PROCEDURE:
Combine pumpkin puree, coconut cream, maple syrup and nutmeg in a mixing bowl.  Mix until the mixture has stiffened.  Add a dollop of the pumpkin pie cream onto your Cookie Republic Chocolate Cake cookie.  Sprinkle a little cinnamon over the top and enjoy!  Read on to learn more about Cookie Republic !
 

WHO DOESN'T LOVE A GOOD COOKIE?  IT IS COMFORT FOOD IN IT'S SIMPLEST FORM.  THE SMELL OF A TRAY BAKING IN THE OVEN CAN BRING BACK MEMORIES OF YOUR CHILDHOOD, CURE THE WINTER BLUES OR HELP SATISFY THAT SWEET TOOTH YOU HAVE....UNFORTUNATELY THEY ALSO BRING WITH THEM EMPTY CALORIES LOADED WITH ARTIFICIAL SWEETENERS.  BUT FEAR NOT!  THE COOKIE REPUBLIC MAKES COOKIES THAT ARE "A TRULY TASTY AND HEALTHFUL EXPERIENCE YOU CAN FEEL GOOD ABOUT", AND BEST OF ALL....COOKIE REPUBLIC IS FIREFIGHTER OWNED AND OPERATED!

THEY PRIDE THEMSELVES ON USING ALL NATURAL INGREDIENTS TO MAKE THEIR GLUTEN-FREE COOKIES, WHILE USING NO ARTIFICIAL SWEETENERS.  MAPLE SYRUP AND DRIED BLUEBERRIES HELP SWEETEN THINGS UP, WHILE WHOLE GRAINS SUCH AS OATS HELP FUEL YOUR WORKOUT OR THAT "PUSH" DOWN THE HALLWAY ON THE FIRE FLOOR.

THE COOKIE THAT STARTED IT ALL...THE CHOCOLATE CAKE!  USING RAW CACAO POWDER AND DARK CHOCOLATE IT IS SURE TO SATISFY ANYONE CHOCOLATE CRAVING WITHOUT THE GUILT!

 THE THREE FIREFIGHTERS FROM WESTCHESTER COUNTY, NY STARTED BAKING COOKIES FOR FUN BUT WHEN THE DEMAND FOR THEM GREW BOTH AT FIREHOUSES AND AMONGST FRIENDS AND FAMILY THEY DECIDED TO START THE COMPANY.  AND NOT ONLY DO THEY MAKE GREAT COOKIES, THEY ALSO GIVE BACK!  A PORTION OF EACH SALE IS DONATED TO THE NATIONAL FALLEN FIREFIGHTER'S FOUNDATION, SO YOU CAN EAT WELL KNOWING YOU ARE MAKING A DIFFERENCE!

THE BLUEBERRY MUFFIN

THE PEANUT BUTTER CUP

YOU CAN FIND COOKIE REPUBLIC COOKIE'S HERE ON THEIR WEBSITE AND TO SEE MORE OF WHAT DELICIOUS THINGS THEY ARE UP TO FOLLOW THEM ON FACEBOOK AND INSTAGRAM @COOKIEREPUBLIC

 

555 EATS - PALEO CHICKEN CHILI

WE LOVE SHARING HEALTHY FIREHOUSE RECIPES WITH OUR FRIENDS AT 555 FITNESS !  TO LEARN MORE ABOUT 555 FITNESS, CLICK HERE AND DON'T FORGET TO HASHTAG YOUR HEALTHY MEALS #FORKANDHOSECO #55EATS !

PALEO CHICKEN CHILI

FF Christian Dick - Palm Beach Fire and Rescue

Serves 6-8 Hungry Firefighters
INGREDIENTS:
5 LBS. CHICKEN BREAST
9 BELL PEPPERS, minced
3 RED ONIONS, chopped
4 JALAPENO PEPPERS (optional)
8 CUPS FIRE ROASTED SALSA
8 CLOVES OF GARLIC, minced
5 CUPS OF WATER
4 TSP. CUMIN
8 TSP. CHILI POWDER
4 AVOCADOS, sliced
SEA SALT/BLACK PEPPER, to taste

PROCEDURE:
In a slow cooker combine the chicken, garlic, salsa, water, cumin, chili powder, onion and salt and pepper.
Cover and cook on low 6-7 hours(or on high for 3-4)
Once the cooking is done remove chicken and shred and then return to slow cooker.
Roast the bell peppers and jalapeños in a large skillet over high heat for 5-6 minutes.
Add peppers and jalapeños to slow cooker.
Stir well and return chili to a simmer for 20 minutes. 
Serve topped with avocado.
 

THROWDOWN THURSDAY - WHITE CHICKEN CHILI

WITH "CHILI SEASON" UPON US IN THE FIREHOUSE, IT IS IMPORTANT TO REMEMBER THAT CHILI DOES NOT HAVE TO BE BEEF ONLY.  FURTHERMORE, IT DOES NOT HAVE TO BE A "RED" CHILI WITH THE USUAL TOMATO SUSPECTS SHOWING UP TO THE PARTY....HERE IS MY RECIPE FOR WHITE CHICKEN CHILI THAT IS PERFECT FOR A CHILLY DAY....

I PAIRED THIS CHILI WITH A SIDE OF "FRIDGE CLEANOUT", SAUTEED BROCCOLI RABE WITH ROASTED PARMESAN GARLIC TURNIPS

WHITE CHICKEN CHILI

INGREDIENTS:
Serves 4
6 BONELESS SKINLESS CHICKEN THIGHS
3 BACON STRIPS
1 ONION, chopped
1 GARLIC CLOVE, chopped
1 SMALL BUTTERNUT SQUASH, peeled and chopped into small cubes
1 SMALL PACKAGE OF SLICED MUSHROOMS
2 CANS OF CANNELINI BEANS
1 CAN OF CHICKEN BROTH
1 TBSP. DRIED ROSEMARY
2 TBSP. CUMIN
2 TBSP. WHITE PEPPER
2 TBSP. ONION POWDER
SALT AND PEPPER TO TASTE
GREEN ONION, SHREDDED CHEESE AND JALAPENO FOR GARNISH
 

PROCEDURE:
In a large pot of simmering water add the chicken thighs.  Cook for approximately 20 minutes, remove and let cool slightly.  Shred and set aside.

In a large pot or dutch oven, cook the bacon.  Remove, chop and set aside.  Add the onion, garlic and spices to the bacon drippings and saute until the onion is translucent.  Add the reserved bacon and chicken to the pot.  Add the chicken broth and just enough water to cover the mixture.  Bring to a simmer for about 30 minutes.  Add the butternut squash and continue to cook.

Meanwhile in a small saucepan, add some of the cooking liquid and one can of beans.  Bring this to a simmer for a few minutes.  Remove and add to a blender or use an immersion blender to puree this mixture and then add it to the chili pot.

Now add the mushrooms and remaining can of beans to the pot and continue to simmer for about 20-30 minutes.

Serve with shredded cheese, sliced green onion and thin sliced jalapeno.
 

TO LEARN MORE ABOUT THE FIREFIGHTER THROWDOWN, CLICK HERE !

DONT FORGET TO TAG US IN YOUR PICS @FORKANDHOSECO AND HASHTAG US #FORKANDHOSECO.  IF YOU HAVE A RECIPE YOU WOULD LIKE TO BE CONSIDERED FOR A FEATURE, EMAIL YOUR NAME, DEPARTMENT, HIGH QUALITY PHOTO AND RECIPE TO FORKANDHOSECO@GMAIL.COM

STAY SAFE, EAT WELL!