1 3 1/2- to 4-pound chicken, giblets removed
2-4 tablespoons butter, softened
Garlic powder or crushed garlic, to your liking, or eliminate.
2 tablespoons parsley, thyme, basil, or other dried herb, crushed
1-2 lemons, halved
1 tablespoon olive or vegetable oil
1 teaspoon kosher salt
1/4 teaspoon black pepper
Adjust oven rack to lowest position. Heat oven to 450° F.
Place a rack in a large ovenproof skillet or small roasting pan.
Rinse the chicken inside and out and pat dry. Place in pan. Mix together the butter, garlic, and dried herbs. Loosen the skin and generously rub the butter and herb mixture in between the skin and the meat. Tuck the wings beneath the chicken, as if it were placing its arms behind its head. Rub the oil over the skin. Sprinkle with 1/2 teaspoon of the salt and the pepper. Toss the remaining salt into the cavity, along with lemon halves. Roast for 20 minutes. Add 1 cup water and roast until the chicken is cooked through and the thigh meat registers 180° F on a meat thermometer, about 40 minutes more.
Use a spatula to loosen the chicken. With a wad of paper towels in each hand, transfer it to a cutting board. Let it rest for at least 15 minutes before carving. If making a pan sauce, reserve the drippings.
I usually fashion a simple pan sauce out of the juice from the lemon that was roasted with the chicken, chicken broth/stock, and the pan drippings, with salt and pepper to taste. Yum.
Wednesday, November 18, 2009
Sunday, July 12, 2009
Horseradish Rubbed Pork Loin
Horseradish Rubbed Pork Loin
Number of Servings: 12
Ingredients:
1 4 to 6 pound pork loin roast
1/3 cup prepared horseradish
4 Tbsp whole grain mustard
1 Tbsp parsley
Instructions:
In mixing bowl, combine horseradish, mustard, and pasley.
Rub on to pork loin
Place meat on a rack in a shallow roasting pan. Roast in a
325 degree oven until roast reaches 170 degrees, about two hours. Let pork loin rest for 15-20 minutes before slicing.
Number of Servings: 12
Ingredients:
1 4 to 6 pound pork loin roast
1/3 cup prepared horseradish
4 Tbsp whole grain mustard
1 Tbsp parsley
Instructions:
In mixing bowl, combine horseradish, mustard, and pasley.
Rub on to pork loin
Place meat on a rack in a shallow roasting pan. Roast in a
325 degree oven until roast reaches 170 degrees, about two hours. Let pork loin rest for 15-20 minutes before slicing.
Oven-Roasted Tomatoes
Another one of the summer favorites in our house
A bunch of tomatoes
(I prefer Romas or Plum, but you can use another variety if you've got them. Grape tomatoes are also awesome)
Extra Virgin Olive Oil
Kosher Salt
Fresh Cracked Pepper
a bunch of large garlic cloves
Dried thyme
Preheat oven to 325
Cut your tomatoes. If you're using small romas, just cut them in half. Anything larger, quarter them. Half Grape Tomatoes. Leave Garlic cloves in their skins. You'll want to use the largest cloves you have. 3 hours is a long time for garlic to roast, so if you use little cloves they'll dry right up. Larger cloves will leave you with yummy roasted garlic you can still use when you're done. Place everything in a large bowl. Drizzle with olive oil (enough to lightly coat everything- they don't need to swim) and sprinkle with salt and pepper and thyme. Lightly toss together, coating everything.
Arrange tomatoes in a single layer, skins down, on a cookie sheet lined with foil or parchment paper. Place garlic periodically around the pan.
Place in oven and cook for 2 1/2-3 hours, depending on the size of your tomatoes. It usually takes about 3 for romas that are halved. You'll want to just keep an eye on them after about 2 hours. Your house will smell like heaven. You'll see the juices have dried up and some of the tomatoes will start to get dark around the edges.
When they're done they'll look like this: kind of dried up, and blackened around the edges, but still soft. Eat one right away and see what I'm talking about. Amazing, right? I'm not joking. They're amazing.
The garlic is nice and toasty too. Some cloves will probably be a little crunchy, but if you use large enough cloves, you'll also get some that you can squeeze and get all that great roasted garlic goo from.
A bunch of tomatoes
(I prefer Romas or Plum, but you can use another variety if you've got them. Grape tomatoes are also awesome)
Extra Virgin Olive Oil
Kosher Salt
Fresh Cracked Pepper
a bunch of large garlic cloves
Dried thyme
Preheat oven to 325
Cut your tomatoes. If you're using small romas, just cut them in half. Anything larger, quarter them. Half Grape Tomatoes. Leave Garlic cloves in their skins. You'll want to use the largest cloves you have. 3 hours is a long time for garlic to roast, so if you use little cloves they'll dry right up. Larger cloves will leave you with yummy roasted garlic you can still use when you're done. Place everything in a large bowl. Drizzle with olive oil (enough to lightly coat everything- they don't need to swim) and sprinkle with salt and pepper and thyme. Lightly toss together, coating everything.
Arrange tomatoes in a single layer, skins down, on a cookie sheet lined with foil or parchment paper. Place garlic periodically around the pan.
Place in oven and cook for 2 1/2-3 hours, depending on the size of your tomatoes. It usually takes about 3 for romas that are halved. You'll want to just keep an eye on them after about 2 hours. Your house will smell like heaven. You'll see the juices have dried up and some of the tomatoes will start to get dark around the edges.
When they're done they'll look like this: kind of dried up, and blackened around the edges, but still soft. Eat one right away and see what I'm talking about. Amazing, right? I'm not joking. They're amazing.
The garlic is nice and toasty too. Some cloves will probably be a little crunchy, but if you use large enough cloves, you'll also get some that you can squeeze and get all that great roasted garlic goo from.
Tuesday, July 7, 2009
Fresh pico de gallo
A true summer treat!
Ingredients:
2 tomatoes, diced
1/2 lg red onion, diced
2 tbsp fresh cilantro, chopped (I grabbed a big handful and pulsed it in the food processor)
1/2 a jalepeno pepper, seeded and de-veined, chopped fine
2 cloves garlic, minced
2 pinches salt
Fresh ground black pepper
Directions:
Put all the ingredients in a bowl and mix well. Store in the fridge for about 30 minutes to let everything combine.
This is soooo tasty!
Ingredients:
2 tomatoes, diced
1/2 lg red onion, diced
2 tbsp fresh cilantro, chopped (I grabbed a big handful and pulsed it in the food processor)
1/2 a jalepeno pepper, seeded and de-veined, chopped fine
2 cloves garlic, minced
2 pinches salt
Fresh ground black pepper
Directions:
Put all the ingredients in a bowl and mix well. Store in the fridge for about 30 minutes to let everything combine.
This is soooo tasty!
Saturday, June 20, 2009
"KFC Style" Seasoning Spices
Ingredients:
1 tablespoon rosemary
1 tablespoon oregano
1 tablespoon powdered sage
1 teaspoon powdered ginger
1 teaspoon majoram
1 1/2 teaspoon thyme
3 tablespoons packed brown sugar (or Brown Sugar Twin, if you're LCing like me)
3 tablespoons dry minced parsley
1 teaspoon pepper
1 tablespoon paprika
2 tablespoons garlic salt
2 tablespoons onion salt
2 tablespoons powdered chicken bouillon
1 package Lipton tomato cup of soup mix
Directions:
Place all ingredients in blender with on\off speed for 3-4 minutes to pulverize, or rub through a fine strainer. Store in an airtight container so it will not lose potency. Makes about 3/4 cup.
To use with flour or pork rind "flour": Add 2 tbsp. mix to cup of flour for coating chicken.
1 tablespoon rosemary
1 tablespoon oregano
1 tablespoon powdered sage
1 teaspoon powdered ginger
1 teaspoon majoram
1 1/2 teaspoon thyme
3 tablespoons packed brown sugar (or Brown Sugar Twin, if you're LCing like me)
3 tablespoons dry minced parsley
1 teaspoon pepper
1 tablespoon paprika
2 tablespoons garlic salt
2 tablespoons onion salt
2 tablespoons powdered chicken bouillon
1 package Lipton tomato cup of soup mix
Directions:
Place all ingredients in blender with on\off speed for 3-4 minutes to pulverize, or rub through a fine strainer. Store in an airtight container so it will not lose potency. Makes about 3/4 cup.
To use with flour or pork rind "flour": Add 2 tbsp. mix to cup of flour for coating chicken.
Oven-baked Crispy Chicken
Ingredients
4 large split chicken breasts, bone and skin still intact
1/2 C mayonnaise
1-3 oz bag of plain pork rinds finely ground
1/2 C grated parmesan cheese
2 tsp "KFC" seasoning mix (recipe in another post)
3-4 T melted butter
Preheat oven to 400 degrees.
Put mayo on a plate or a pie plate. In another shallow bowl, plate, or in a bag, mix the pork rinds, cheese, and seasoning.
Wash the chicken carefully and dry thoroughly.
Dip the chicken in the mayo, making sure it is totally coated but not overly thickly.
Coat the mayo covered chicken with the "breading".
Place chicken on a rack in a roasting pan (sprayed with nonstick spray).
Drizzle the melted butter over the chicken.
Bake for 45 to 60 minutes, or until the chicken is cooked through.
This recipe is easy, and the chicken turns out crispy and delicious.
4 large split chicken breasts, bone and skin still intact
1/2 C mayonnaise
1-3 oz bag of plain pork rinds finely ground
1/2 C grated parmesan cheese
2 tsp "KFC" seasoning mix (recipe in another post)
3-4 T melted butter
Preheat oven to 400 degrees.
Put mayo on a plate or a pie plate. In another shallow bowl, plate, or in a bag, mix the pork rinds, cheese, and seasoning.
Wash the chicken carefully and dry thoroughly.
Dip the chicken in the mayo, making sure it is totally coated but not overly thickly.
Coat the mayo covered chicken with the "breading".
Place chicken on a rack in a roasting pan (sprayed with nonstick spray).
Drizzle the melted butter over the chicken.
Bake for 45 to 60 minutes, or until the chicken is cooked through.
This recipe is easy, and the chicken turns out crispy and delicious.
Quick and Easy Broccoli Cheesy
Quick Cheesy Broccoli
1/2 bag frozen broccoli pieces
2 oz shredded cheddar cheese
1 tablespoon butter
1/4 cup sour cream or mayonnaise
salt and pepper to taste
Microwave on high for 2-3 minutes or until heated through.
I would stir some mustard into the cheese and broccoli after it's cooked, just because I love cheese with mustard.
1/2 bag frozen broccoli pieces
2 oz shredded cheddar cheese
1 tablespoon butter
1/4 cup sour cream or mayonnaise
salt and pepper to taste
Microwave on high for 2-3 minutes or until heated through.
I would stir some mustard into the cheese and broccoli after it's cooked, just because I love cheese with mustard.
Sun-dried Tomato and Herb Cream Sauce
INGREDIENTS
• 1 cup heavy cream
• 3 tablespoons butter
• 1/2 cup shredded mozzarella cheese
• 2 tablespoons grated Parmesan cheese
• 1/4 cup chopped sun-dried tomatoes
• 1 tbsp fresh basil, chopped
• salt and pepper to taste
DIRECTIONS
1. Heat the cream and butter in a saucepan over medium heat until almost boiling, but do not boil.
2. Add mozzarella and Parmesan cheeses, and stir until melted. Stir in the sun-dried tomatoes and basil, and season with salt and pepper.
3. Remove from heat and serve.
• 1 cup heavy cream
• 3 tablespoons butter
• 1/2 cup shredded mozzarella cheese
• 2 tablespoons grated Parmesan cheese
• 1/4 cup chopped sun-dried tomatoes
• 1 tbsp fresh basil, chopped
• salt and pepper to taste
DIRECTIONS
1. Heat the cream and butter in a saucepan over medium heat until almost boiling, but do not boil.
2. Add mozzarella and Parmesan cheeses, and stir until melted. Stir in the sun-dried tomatoes and basil, and season with salt and pepper.
3. Remove from heat and serve.
Friday, June 19, 2009
Bacon, Basil, and Mozz Chicken
Ingredients:
4-5 boneless skinless chicken breasts
1 lb mozzerella, cut into 10-12 slices (if there's any left over, better for the snacking!)
15-20 fresh basil leaves
8-10 slices bacon
Pour some cooking oil (not EVOO) into a deep frying pan ad preheat over medium to med-lo heat. Also, preheat your oven to 375.
1. Take a chicken breast and cut a sideways but not all the way through (butterfly it). Fill it with 2 slices of mozzarella and 3 basil leaves. Season it (not too much salt though) with salt and pepper.
2. Roll the chicken up as best as you can, trying to keep as much of the cheese and basil in the middle. Wrap 2 slices of bacon around the chicken, and if necessary, hold it together with toothpicks.
3. Then fry it with some oil at a fairly high temperature until it is nicely brown all around. Take it out of the frying pan and put it in an ovenproof dish (sprayed with PAM, please!) and put it in the oven.
4. Bake for about 25 minutes or until chicken is cooked through.
While the chicken is baking, you can make a quick and easy pan sauce. From the sauce in the frying pan you could make a nice sauce by adding some onion and garlic, and sauteeing until tender. Then, add chicken stock or wine and some mushrooms (if desired) and cream to add some depth to it.
This would also work with spinach in place of basil (use a couple of grates of nutmeg if you use the spinach, precooked spinach please because fresh would make things too watery) or sun-dried tomatoes. The world is your oyster!
4-5 boneless skinless chicken breasts
1 lb mozzerella, cut into 10-12 slices (if there's any left over, better for the snacking!)
15-20 fresh basil leaves
8-10 slices bacon
Pour some cooking oil (not EVOO) into a deep frying pan ad preheat over medium to med-lo heat. Also, preheat your oven to 375.
1. Take a chicken breast and cut a sideways but not all the way through (butterfly it). Fill it with 2 slices of mozzarella and 3 basil leaves. Season it (not too much salt though) with salt and pepper.
2. Roll the chicken up as best as you can, trying to keep as much of the cheese and basil in the middle. Wrap 2 slices of bacon around the chicken, and if necessary, hold it together with toothpicks.
3. Then fry it with some oil at a fairly high temperature until it is nicely brown all around. Take it out of the frying pan and put it in an ovenproof dish (sprayed with PAM, please!) and put it in the oven.
4. Bake for about 25 minutes or until chicken is cooked through.
While the chicken is baking, you can make a quick and easy pan sauce. From the sauce in the frying pan you could make a nice sauce by adding some onion and garlic, and sauteeing until tender. Then, add chicken stock or wine and some mushrooms (if desired) and cream to add some depth to it.
This would also work with spinach in place of basil (use a couple of grates of nutmeg if you use the spinach, precooked spinach please because fresh would make things too watery) or sun-dried tomatoes. The world is your oyster!
Wednesday, June 17, 2009
LC Russian or Thousand Island dressing
Ingredients:
1/4 c oil, either olive or canola
1/4 c Heinz reduced sugar ketchup
1 tbsp equivalent of sugar subsitute
1 tbsp white wine vinegar or red wine vinegar
1 tbsp lemon juice
1 tsp Worcestershire sauce
1/2 tsp paprika
1/4 tsp salt
1/8 tsp freshly ground black pepper
In a screw-top jar, combine all ingredients. Cover and shake well.
Serve immediately or cover and store in fridge for up to 2 weeks. Shake before serving.
This is great in my Rueben bakes, where I layer corned beef, then dressing, sauerkraut, more dressing, and top with Provelone. Yumm-o!
1/4 c oil, either olive or canola
1/4 c Heinz reduced sugar ketchup
1 tbsp equivalent of sugar subsitute
1 tbsp white wine vinegar or red wine vinegar
1 tbsp lemon juice
1 tsp Worcestershire sauce
1/2 tsp paprika
1/4 tsp salt
1/8 tsp freshly ground black pepper
In a screw-top jar, combine all ingredients. Cover and shake well.
Serve immediately or cover and store in fridge for up to 2 weeks. Shake before serving.
This is great in my Rueben bakes, where I layer corned beef, then dressing, sauerkraut, more dressing, and top with Provelone. Yumm-o!
Fresh Herb Vinaigrette
Ingredients:
1/3 c EVOO
1/3 c your choice of vinegar (I like apple cider vinegar or red wine)
1-2 tsp Splenda (or a drop or two of Sweetzfree, same difference)
1 tbsp snipped fresh thyme, oregano, or basil, OR 1/2 tsp dried thyme, oregano, or basil, crushed (I usually do 1/2 tbsp basil and 1/2 tbsp of parsley or rosemary)
1/4 tsp dry mustard OR 1 tsp Dijon-style mustard (I use the Dijon)
1 clove garlic, minced
1/8 tsp freshly ground black pepper
In a screw top jar, add all ingredients. Cover and shake well. Serve immediately or cover and store in fridge for 3 days if you used fresh herbs, up to a week if you went with dried. Shake before using.
Variations:
Apricot Vinaigrette:
As above, but use white wine vinegar and reduce amout to 2 tbsp, add 1/3 c apricot nectar. (Not LC)
Basalmic Vinaigrette:
As above, but use regular or white balsamic vinegar. (Not for Induction)
Orange Balsamic Vinaigrette:
Prepare Balsamic Vinaigrette as above except reduce the balsamic vinegar to 3 tbsp. Add 1/2 tsp finely shredded orange peel and 1/4 c orange juice (Not LC)
Ginger Vinaigrette:
Prepare as abovexn except use rice vinegar, subsitute 2 tbsp honey for the sweetner, and use 1 tsp fresly grated ginger instead of the herb. Add 2 tsp soy sauce (Not LC)
1/3 c EVOO
1/3 c your choice of vinegar (I like apple cider vinegar or red wine)
1-2 tsp Splenda (or a drop or two of Sweetzfree, same difference)
1 tbsp snipped fresh thyme, oregano, or basil, OR 1/2 tsp dried thyme, oregano, or basil, crushed (I usually do 1/2 tbsp basil and 1/2 tbsp of parsley or rosemary)
1/4 tsp dry mustard OR 1 tsp Dijon-style mustard (I use the Dijon)
1 clove garlic, minced
1/8 tsp freshly ground black pepper
In a screw top jar, add all ingredients. Cover and shake well. Serve immediately or cover and store in fridge for 3 days if you used fresh herbs, up to a week if you went with dried. Shake before using.
Variations:
Apricot Vinaigrette:
As above, but use white wine vinegar and reduce amout to 2 tbsp, add 1/3 c apricot nectar. (Not LC)
Basalmic Vinaigrette:
As above, but use regular or white balsamic vinegar. (Not for Induction)
Orange Balsamic Vinaigrette:
Prepare Balsamic Vinaigrette as above except reduce the balsamic vinegar to 3 tbsp. Add 1/2 tsp finely shredded orange peel and 1/4 c orange juice (Not LC)
Ginger Vinaigrette:
Prepare as abovexn except use rice vinegar, subsitute 2 tbsp honey for the sweetner, and use 1 tsp fresly grated ginger instead of the herb. Add 2 tsp soy sauce (Not LC)
Baked Stuffed Tomatoes
Ingredients:
4-6 tomatoes, beefsteak or equivalent
S&P
2 c ricotta
1 1/2 c shredded mozzarella or the Italian blend shredded cheese
1 1/2 c fresh Italian (flat-leaf) parsley, chopped
1 1/2 c fresh basil, chopped
2-3 cloves garlic, chopped
1 1/2 c grated Parmesan/Reggiano cheese
2 egg yolks
Directions:
Preheat the oven to 450
Make 8-12 tomato cups by cutting a small sliver off of both sides of the tomatoes (to create a flat bottom). Then cut the tomatoes in half from top to bottom (through the stem part), trim the stem off of both sides by notching it out of the tomato. Scoop the seeds and stuff from the middle of the tomatoes, leaving tomato cups. Be careful when scooping the stuff out of the tomato, as you don't want to puncture through the skin (helps it hold the cheese in better). Season the tomato cups with salt and pepper, set aside while you work on the filling.
Combine the ricotta, parsley, basil, garlic, and shredded cheese (but not the grated Parm). Season with s&p. Add the egg yolks and stir thoroughly. Spoon into the tomato cups. Sprinkle the top with the grated Parmesan/Reggiano cheese.
Arrange in a baking dish and bake for 15-17 minutes, or until bubbly and starting to brown.
4-6 tomatoes, beefsteak or equivalent
S&P
2 c ricotta
1 1/2 c shredded mozzarella or the Italian blend shredded cheese
1 1/2 c fresh Italian (flat-leaf) parsley, chopped
1 1/2 c fresh basil, chopped
2-3 cloves garlic, chopped
1 1/2 c grated Parmesan/Reggiano cheese
2 egg yolks
Directions:
Preheat the oven to 450
Make 8-12 tomato cups by cutting a small sliver off of both sides of the tomatoes (to create a flat bottom). Then cut the tomatoes in half from top to bottom (through the stem part), trim the stem off of both sides by notching it out of the tomato. Scoop the seeds and stuff from the middle of the tomatoes, leaving tomato cups. Be careful when scooping the stuff out of the tomato, as you don't want to puncture through the skin (helps it hold the cheese in better). Season the tomato cups with salt and pepper, set aside while you work on the filling.
Combine the ricotta, parsley, basil, garlic, and shredded cheese (but not the grated Parm). Season with s&p. Add the egg yolks and stir thoroughly. Spoon into the tomato cups. Sprinkle the top with the grated Parmesan/Reggiano cheese.
Arrange in a baking dish and bake for 15-17 minutes, or until bubbly and starting to brown.
Sunday, June 7, 2009
Creamed Spinach with Bacon
Ingredients:
6 slices bacon
EVOO
2 small onions, chopped
3 cloves garlic, minced
2 10 oz. packages of chopped spinach (okay if it's still frozen)
1 tsp freshly grated nutmeg
1 8 oz. package cream cheese
1/2 c. Parmesan cheese
1/4 c. heavy cream
Directions:
Preheat oven to 375.
In a heavy skillet, brown the 6 slices of bacon over medium heat until crispy. Remove the bacon from the skillet, and add about 2 tbsp EVOO. Chop the bacon, set aside.
Add the onions and cook until translucent. Add the garlic, and saute, but be careful not to burn the garlic!
Add the 2 packages of spinach to the skillet and the nutmeg. Cook until the spinach is thawed and all of the liquid has evaporated. Stir in bacon. Turn off the heat.
Microwave the cream cheese for 2 minutes on high or until soft. Stir in salt and pepper to the spinach, then stir in cream cheese, Parmesan cheese, and heavy cream.
Transfer to an 8' square baking dish that has been sprayed with Pam. Bake for 25-30 minutes or until heated through and bubbly.
Nutritional info:
(6 generous servings)
6 Servings 4.5 NET CARBS
Amount Per Serving
Calories 262.3
Total Fat 20.3 g
Saturated Fat 13.1 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 3.3 g
Cholesterol 65.6 mg
Sodium 429.3 mg
Potassium 309.6 mg
Total Carbohydrate 7.3 g
Dietary Fiber 2.8 g
Sugars 0.1 g
Protein 11.0 g
Vitamin A 126.3 % Vitamin B-12 4.1 % Vitamin B-6 9.0 %
Vitamin C 18.4 % Vitamin D 1.3 % Vitamin E 1.0 %
Calcium 23.7 % Copper 7.0 % Folate 21.4 %
Iron 7.7 % Magnesium 15.1 % Manganese 38.1 %
Niacin 4.3 % Pantothenic Acid 2.3 % Phosphorus 14.1 %
Riboflavin 11.2 % Selenium 7.7 % Thiamin 7.2 %
Zinc 7.2 %
6 slices bacon
EVOO
2 small onions, chopped
3 cloves garlic, minced
2 10 oz. packages of chopped spinach (okay if it's still frozen)
1 tsp freshly grated nutmeg
1 8 oz. package cream cheese
1/2 c. Parmesan cheese
1/4 c. heavy cream
Directions:
Preheat oven to 375.
In a heavy skillet, brown the 6 slices of bacon over medium heat until crispy. Remove the bacon from the skillet, and add about 2 tbsp EVOO. Chop the bacon, set aside.
Add the onions and cook until translucent. Add the garlic, and saute, but be careful not to burn the garlic!
Add the 2 packages of spinach to the skillet and the nutmeg. Cook until the spinach is thawed and all of the liquid has evaporated. Stir in bacon. Turn off the heat.
Microwave the cream cheese for 2 minutes on high or until soft. Stir in salt and pepper to the spinach, then stir in cream cheese, Parmesan cheese, and heavy cream.
Transfer to an 8' square baking dish that has been sprayed with Pam. Bake for 25-30 minutes or until heated through and bubbly.
Nutritional info:
(6 generous servings)
6 Servings 4.5 NET CARBS
Amount Per Serving
Calories 262.3
Total Fat 20.3 g
Saturated Fat 13.1 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 3.3 g
Cholesterol 65.6 mg
Sodium 429.3 mg
Potassium 309.6 mg
Total Carbohydrate 7.3 g
Dietary Fiber 2.8 g
Sugars 0.1 g
Protein 11.0 g
Vitamin A 126.3 % Vitamin B-12 4.1 % Vitamin B-6 9.0 %
Vitamin C 18.4 % Vitamin D 1.3 % Vitamin E 1.0 %
Calcium 23.7 % Copper 7.0 % Folate 21.4 %
Iron 7.7 % Magnesium 15.1 % Manganese 38.1 %
Niacin 4.3 % Pantothenic Acid 2.3 % Phosphorus 14.1 %
Riboflavin 11.2 % Selenium 7.7 % Thiamin 7.2 %
Zinc 7.2 %
Sunday, May 31, 2009
Beef Stroganoff, Slow Cooker
INGREDIENTS:
2 lbs. beef round, cut into 1' cubes
1 lg onion, chopped
8 oz canned sliced mushrooms, undrained (mushrooms aren't welcome in our home so I omitted it)
1 cup beef broth
1/2 tsp beef bouillon
2 tsp Worcestershire sauce
1 tsp paprika
8 oz. cream cheese
8 oz. sour cream
DIRECTIONS:
-Put beef into the slow cooker. Put the onion on top, then dump in the mushrooms, if you're using them, liquid and all.
-In a bowl, mix the beef broth, bouillon, Worcestershire, and paprika. Pour over the ingredients already in the slow cooker. Cover, and cook on low for 8-10 hours.
-When the time's up, cut the cream cheese into cubes and stir into the mixture until melted. Stir in the sour cream.
Yield:
8 servings
413 calories, 31g fat, 28g protein, 5 carbs, 1 fiber, 4g NET
2 lbs. beef round, cut into 1' cubes
1 lg onion, chopped
8 oz canned sliced mushrooms, undrained (mushrooms aren't welcome in our home so I omitted it)
1 cup beef broth
1/2 tsp beef bouillon
2 tsp Worcestershire sauce
1 tsp paprika
8 oz. cream cheese
8 oz. sour cream
DIRECTIONS:
-Put beef into the slow cooker. Put the onion on top, then dump in the mushrooms, if you're using them, liquid and all.
-In a bowl, mix the beef broth, bouillon, Worcestershire, and paprika. Pour over the ingredients already in the slow cooker. Cover, and cook on low for 8-10 hours.
-When the time's up, cut the cream cheese into cubes and stir into the mixture until melted. Stir in the sour cream.
Yield:
8 servings
413 calories, 31g fat, 28g protein, 5 carbs, 1 fiber, 4g NET
Celery Slaw
Celery Slaw
Celery paired with a mustard-mayonnaise dressing is a French favorite, best epitomized by the classic dish, celeri en remoulade. Although that recipe calls for celeriac (or celery root), not celery, the concept has been extended to this American-style slaw. For a more colorful slaw, add 1 cup of shredded carrots and/or red cabbage.
Serves 4 to 6
1 bunch celery, with leaves
1 tablespoon white wine vinegar (I used more like 3 tbsp)
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1 teaspoon sugar
1 1/2 teaspoons salt
1/2 teaspoon celery seed (I didn't have any so I omitted it)
1/4 cup extra-virgin olive oil
3/4 cup sour cream
1/2 cup chopped fresh parsley
1/2 cup chopped red or green onions
Wash the celery well and pluck all leaves. Slice the stalks into very thin slices on the diagonal and place in a medium-size bowl. Finely chop the celery leaves and add to the bowl. Add the parsley and onions, and stir to combine.
In another small bowl, whisk together the vinegar, lemon juice, mustard, salt, celery seed, and sugar. Drizzle in the oil, whisking constantly to emulsify the dressing, then slowly add the sour cream. Stir the dressing into the celery, parsley, and onions.
Refrigerate the salad, covered, for at least 4 hours before serving to allow the flavors to develop.
Calories 160.0
Total Fat 15.5 g
Saturated Fat 5.1 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 8.4 g
Cholesterol 12.7 mg
Sodium 116.7 mg
Potassium 266.6 mg
Total Carbohydrate 5.1 g
Dietary Fiber 1.4 g
Sugars 0.1 g
Protein 1.6 g
Vitamin A 6.4 % Vitamin B-12 1.4 %
Vitamin B-6 4.1 % Vitamin C 10.4 % Vitamin D 0.0 %
Vitamin E 2.2 % Calcium 6.4 % Copper 1.9 %
Folate 6.3 % Iron 1.9 % Magnesium 3.2 %
Manganese 4.8 % Niacin 1.3 % Pantothenic Acid 2.5 %
Phosphorus 4.7 % Riboflavin 4.5 %
Selenium 1.9 % Thiamin 3.2 % Zinc 1.3 %
Celery paired with a mustard-mayonnaise dressing is a French favorite, best epitomized by the classic dish, celeri en remoulade. Although that recipe calls for celeriac (or celery root), not celery, the concept has been extended to this American-style slaw. For a more colorful slaw, add 1 cup of shredded carrots and/or red cabbage.
Serves 4 to 6
1 bunch celery, with leaves
1 tablespoon white wine vinegar (I used more like 3 tbsp)
2 tablespoons fresh lemon juice
2 teaspoons Dijon mustard
1 teaspoon sugar
1 1/2 teaspoons salt
1/2 teaspoon celery seed (I didn't have any so I omitted it)
1/4 cup extra-virgin olive oil
3/4 cup sour cream
1/2 cup chopped fresh parsley
1/2 cup chopped red or green onions
Wash the celery well and pluck all leaves. Slice the stalks into very thin slices on the diagonal and place in a medium-size bowl. Finely chop the celery leaves and add to the bowl. Add the parsley and onions, and stir to combine.
In another small bowl, whisk together the vinegar, lemon juice, mustard, salt, celery seed, and sugar. Drizzle in the oil, whisking constantly to emulsify the dressing, then slowly add the sour cream. Stir the dressing into the celery, parsley, and onions.
Refrigerate the salad, covered, for at least 4 hours before serving to allow the flavors to develop.
Calories 160.0
Total Fat 15.5 g
Saturated Fat 5.1 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 8.4 g
Cholesterol 12.7 mg
Sodium 116.7 mg
Potassium 266.6 mg
Total Carbohydrate 5.1 g
Dietary Fiber 1.4 g
Sugars 0.1 g
Protein 1.6 g
Vitamin A 6.4 % Vitamin B-12 1.4 %
Vitamin B-6 4.1 % Vitamin C 10.4 % Vitamin D 0.0 %
Vitamin E 2.2 % Calcium 6.4 % Copper 1.9 %
Folate 6.3 % Iron 1.9 % Magnesium 3.2 %
Manganese 4.8 % Niacin 1.3 % Pantothenic Acid 2.5 %
Phosphorus 4.7 % Riboflavin 4.5 %
Selenium 1.9 % Thiamin 3.2 % Zinc 1.3 %
Saturday, May 30, 2009
Asian Slow Cooker Short Ribs
Ingredients:
6 lb beef short ribs
3 tbsp oil
1 stalk celery, chopped
1/4 c shredded carrot
1/2 c chopped onion
2 tbsp grated fresh ginger root
6 tsp Chinese black bean sauce
3 tsp chili garlic paste
3 cloves garlic, crushed
1/4 c soy sauce
1 c dry red wine
2 c beef broth
1 tsp 5-spice powder
1 tbsp Splenda (equivalent Sweetzfree: 3 drops)
Guar or xanthan
-In a big, heavy skillet, brown the ribs all over in the oil. Transfer the ribs to your slow cooker.
-Add the celery, carrot, and onion to the skillet and saute over medium high heat until they soften and start to brown. Stir in the ginger, black bean sauce, chili garlic paste, and garlic, and saute for another couple of minutes. Now stir in the soy sauce, wine, broth, five-spice powder, and Splenda. Pour mixture over the ribs. Cover slow cooker, set it to low, and let it cook for 6-7 hours.
-When time's up, transfer the ribs to a platter and scoop vegetables into a blender with a slotted spoon. Add 2 cups of the liquid and run the blender until the vegetables are pureed. Thicken the sauce to heavy cream consistency with guar or xanthan and serve the sauce with the ribs.
Yields 12 servings, each serving has:
948 calories
86g fat
35g protein
3g carbs
Trace fiber
3g NET carbs
6 lb beef short ribs
3 tbsp oil
1 stalk celery, chopped
1/4 c shredded carrot
1/2 c chopped onion
2 tbsp grated fresh ginger root
6 tsp Chinese black bean sauce
3 tsp chili garlic paste
3 cloves garlic, crushed
1/4 c soy sauce
1 c dry red wine
2 c beef broth
1 tsp 5-spice powder
1 tbsp Splenda (equivalent Sweetzfree: 3 drops)
Guar or xanthan
-In a big, heavy skillet, brown the ribs all over in the oil. Transfer the ribs to your slow cooker.
-Add the celery, carrot, and onion to the skillet and saute over medium high heat until they soften and start to brown. Stir in the ginger, black bean sauce, chili garlic paste, and garlic, and saute for another couple of minutes. Now stir in the soy sauce, wine, broth, five-spice powder, and Splenda. Pour mixture over the ribs. Cover slow cooker, set it to low, and let it cook for 6-7 hours.
-When time's up, transfer the ribs to a platter and scoop vegetables into a blender with a slotted spoon. Add 2 cups of the liquid and run the blender until the vegetables are pureed. Thicken the sauce to heavy cream consistency with guar or xanthan and serve the sauce with the ribs.
Yields 12 servings, each serving has:
948 calories
86g fat
35g protein
3g carbs
Trace fiber
3g NET carbs
Beef and Broccoli (Slow Cooker)
Ingredients:
1 lb beef round, cut into 1 inch cubes
4 oz canned sliced mushrooms, drained (we don't like mushrooms, so we'll omit it and thereby lower the carb content, but I'm just reporting what the recipe says)
1 medium onion, cut into wedges
1/2 c beef broth
1 tsp beef bouillon concentrate
1 tbsp Splenda (or 3 drops Sweetzfree)
1 tsp grated fresh ginger root
1 tbsp dry sherry
2 tbsp soy sauce
1 clove garlic, crushed
1 tsp dark sesame oil
1 tbsp sesame seeds
2 c frozen broccoli florets
Guar or xanthan
-Combine the beef, mushrooms, onion, beef bouillon, Splenda, ginger, sherry, soy sauce, garlic, and sesame oil in your slow cooker. Sprinkle the sesame seeds on top. Cover, set to low, and cook for 8-10 hours.
-When time's up, add the broccoli to the slow cooker, re-cover, and let it cook another half hour. Thicken the juices with guar or xanthan.
Yield: 4 servings, each with:
314 calories
17g fat
29g protein
10g carbs
4g fiber
6 NET carbs (with the mushrooms and Splenda)
1 lb beef round, cut into 1 inch cubes
4 oz canned sliced mushrooms, drained (we don't like mushrooms, so we'll omit it and thereby lower the carb content, but I'm just reporting what the recipe says)
1 medium onion, cut into wedges
1/2 c beef broth
1 tsp beef bouillon concentrate
1 tbsp Splenda (or 3 drops Sweetzfree)
1 tsp grated fresh ginger root
1 tbsp dry sherry
2 tbsp soy sauce
1 clove garlic, crushed
1 tsp dark sesame oil
1 tbsp sesame seeds
2 c frozen broccoli florets
Guar or xanthan
-Combine the beef, mushrooms, onion, beef bouillon, Splenda, ginger, sherry, soy sauce, garlic, and sesame oil in your slow cooker. Sprinkle the sesame seeds on top. Cover, set to low, and cook for 8-10 hours.
-When time's up, add the broccoli to the slow cooker, re-cover, and let it cook another half hour. Thicken the juices with guar or xanthan.
Yield: 4 servings, each with:
314 calories
17g fat
29g protein
10g carbs
4g fiber
6 NET carbs (with the mushrooms and Splenda)
Wednesday, April 15, 2009
Refried Beans
Serves 6
Ingredients:
2 cans (15 ounce size) black soy beans (Eden Organics makes this)
6 bacon slices -- cut into tiny pieces
1 medium onion -- chopped (optional)
1 tablespoon butter
1/2 teaspoon garlic salt -- to taste (or minced fresh garlic)
1/8 teaspoon black pepper -- to taste
1/4 teaspoon chili powder -- to taste
2 tablespoons heavy cream or chicken broth or water
Directions:
In a large skillet, cook the bacon until done and somewhat crispy. Set aside.
If using onion and fresh garlic, add them to the bacon grease in the pan and saute until tender.
Drain black soy beans. Put them into blender and blend until smooth.
Add butter to the onions in the skillet, let it melt, then add the black soy beans, garlic salt (if fresh garlic was not used), black pepper and chili powder. Mix thoroughly.
Add crumbled bacon into the beans and mix.
Add cream and continue to cook on very low heat for 10 minutes or so.
Serve as side dish, dip, or accompaniment/ingredient for other Mexican dishes
Nutritional Info based on heavy cream instead of broth or water . . .
3.1 Net Carbs per serving
Nutrition Facts
6 Servings
Amount Per Serving
Calories 220.3
Total Fat 13.9 g
Saturated Fat 4.6 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 17.3 mg
Sodium 153.5 mg
Potassium 433.7 mg
Total Carbohydrate 11.7 g
Dietary Fiber 8.6 g
Sugars 1.2 g
Protein 15.2 g
Vitamin A 15.0% Vitamin B-12 2.1% Vitamin B-6 3.1%
Vitamin C 2.9% Vitamin D 1.0% Vitamin E 0.6%
Calcium 10.5% Copper 1.4% Folate 8.1%
Iron 18.5% Magnesium 18.6% Manganese 2.8%
Niacin 4.9% Pantothenic Acid 1.1% Phosphorus 20.9%
Riboflavin 11.1% Selenium 2.8% Thiamin 8.4%
Zinc 19.3%
Ingredients:
2 cans (15 ounce size) black soy beans (Eden Organics makes this)
6 bacon slices -- cut into tiny pieces
1 medium onion -- chopped (optional)
1 tablespoon butter
1/2 teaspoon garlic salt -- to taste (or minced fresh garlic)
1/8 teaspoon black pepper -- to taste
1/4 teaspoon chili powder -- to taste
2 tablespoons heavy cream or chicken broth or water
Directions:
In a large skillet, cook the bacon until done and somewhat crispy. Set aside.
If using onion and fresh garlic, add them to the bacon grease in the pan and saute until tender.
Drain black soy beans. Put them into blender and blend until smooth.
Add butter to the onions in the skillet, let it melt, then add the black soy beans, garlic salt (if fresh garlic was not used), black pepper and chili powder. Mix thoroughly.
Add crumbled bacon into the beans and mix.
Add cream and continue to cook on very low heat for 10 minutes or so.
Serve as side dish, dip, or accompaniment/ingredient for other Mexican dishes
Nutritional Info based on heavy cream instead of broth or water . . .
3.1 Net Carbs per serving
Nutrition Facts
6 Servings
Amount Per Serving
Calories 220.3
Total Fat 13.9 g
Saturated Fat 4.6 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 17.3 mg
Sodium 153.5 mg
Potassium 433.7 mg
Total Carbohydrate 11.7 g
Dietary Fiber 8.6 g
Sugars 1.2 g
Protein 15.2 g
Vitamin A 15.0% Vitamin B-12 2.1% Vitamin B-6 3.1%
Vitamin C 2.9% Vitamin D 1.0% Vitamin E 0.6%
Calcium 10.5% Copper 1.4% Folate 8.1%
Iron 18.5% Magnesium 18.6% Manganese 2.8%
Niacin 4.9% Pantothenic Acid 1.1% Phosphorus 20.9%
Riboflavin 11.1% Selenium 2.8% Thiamin 8.4%
Zinc 19.3%
Wednesday, April 8, 2009
Fw: Roasted Asparagus
------ Email ------
This recipe rocks. Jake likes the asparagus really roasted and borderline crispy/french fry-like. :o)
This recipe rocks. Jake likes the asparagus really roasted and borderline crispy/french fry-like. :o)
Ingredients:
1 lb fresh asparagus
Extra virgin olive oil
Salt and fresh ground black pepper to taste
Directions:
1. Preheat oven to 500. Snap a few stalks to determine where u should trim the asparagus.
2. Arrange the spears in a single layer in a shallow baking dish and drizzle with evoo.
3. Toss spears to coat. Roast until tender but still slightly firm, 8-10 mins. Sprinkle with salt and pepper and enjoy.
2 net carbs per serving (1/4 precooked pound)
-Alison B. O'Connor
Walking for a cure for Parkinson's Disease since 2005! For more information, contact me or visit my Personal Page for the Unity Walk at: http://unitywalk09.kintera.org/alison926
Sunday, February 1, 2009
Lemon-Grilled Chicken Breasts
3 tbsp lemon juice
2 tbsp EVOO
2 cloves minced garlic
7 (6-oz.) skinless, boneless chicken breast halves
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
cooking spray
-Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper.
-Prepare grill to medium-high heat (or fire up the Foreman Grill, like I do)
-Place chicken on nonstick grill (if you're not using a Foreman Grill, make sure you oil up your grill rack by rubbing an oil-coated paper towel on the rack . . . carefully, please!); grill for 6 minutes on each side or until done.
Serving size: 1 breast
Calories: 159 Fat: 3.5g (sat 0.7g, mono 1.8g, poly 0.6g)
Protein: 29.5g Carbs: 0.5g Fiber: 0.1g
NET CARBS: 0.4 per chicken breast.
2 tbsp EVOO
2 cloves minced garlic
7 (6-oz.) skinless, boneless chicken breast halves
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
cooking spray
-Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper.
-Prepare grill to medium-high heat (or fire up the Foreman Grill, like I do)
-Place chicken on nonstick grill (if you're not using a Foreman Grill, make sure you oil up your grill rack by rubbing an oil-coated paper towel on the rack . . . carefully, please!); grill for 6 minutes on each side or until done.
Serving size: 1 breast
Calories: 159 Fat: 3.5g (sat 0.7g, mono 1.8g, poly 0.6g)
Protein: 29.5g Carbs: 0.5g Fiber: 0.1g
NET CARBS: 0.4 per chicken breast.
Hearts of Romaine Caeasr Salad with Grilled Chicken
1 lg egg
1/2 tsp freshly ground black pepper
1/4 tsp kosher salt
2 anchovy fillets (optional...ick, it's in the recipe tho. I won't use it!)
2 garlic cloves
1 tbsp lemon juice
1 tbsp EVOO
1 tbsp water
2 heads hearts of romaine lettuce, leaves separated (about 14 oz.)
1 1/2 lemon grilled chicken breasts, sliced thin (see recipe in next entry)
1/4 c grated Parmigiano-Reggiano cheese
-Place egg in a small bowl or coffee mug; cover with boiling water. Let stand 1 minute. Rinse egg with cold water; break egg into a small bowl.
-Combine pepper through garlic in a food processor or blender; process until minced. Add egg and juice; process 1 minute or until thick. Gradually add oil and water, processing until blended.
-Combine lettuce and chicken and egg mixture in a large bowl; toss gently. Sprinkle cheese over the individual helpings.
Makes 4 servings.
1/2 tsp freshly ground black pepper
1/4 tsp kosher salt
2 anchovy fillets (optional...ick, it's in the recipe tho. I won't use it!)
2 garlic cloves
1 tbsp lemon juice
1 tbsp EVOO
1 tbsp water
2 heads hearts of romaine lettuce, leaves separated (about 14 oz.)
1 1/2 lemon grilled chicken breasts, sliced thin (see recipe in next entry)
1/4 c grated Parmigiano-Reggiano cheese
-Place egg in a small bowl or coffee mug; cover with boiling water. Let stand 1 minute. Rinse egg with cold water; break egg into a small bowl.
-Combine pepper through garlic in a food processor or blender; process until minced. Add egg and juice; process 1 minute or until thick. Gradually add oil and water, processing until blended.
-Combine lettuce and chicken and egg mixture in a large bowl; toss gently. Sprinkle cheese over the individual helpings.
Makes 4 servings.
Chicken Baked in White Wine Marinade
1 c dry white wine (not WHINE. thanks for catching that Jen. I still stand by my assertion that it was homophonically correct. Pbbbbbbt.)
1 c sliced onion
1 tsp chopped fresh thyme
4 (8 ounce) bone-in chicken breast halves (ie: split breasts)
2 cloves minced garlic
1 bay leaf
1/2 tsp salt
1/4 tsp freshly ground black pepper
-Combine first 6 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours, turning occasionally.
-Preheat oven to 375.
-Place the chicken, skin side up, in an 11x7-inch baking dish. Pour marinade over chicken. Cover and bake at 375 for 20 minutes. Uncover and bake an additional 40 minutes or until done. Discard skin, bay leaf, and marinade. Sprinkle chicken with salt and pepper.
Calories: 184 Fat: 3.8g (sat 1.1g, mono 1.3g, poly 0.8g)
Protein: 33.2g Carbs: 2.1g Fiber: 0.3g
NET CARBS: 1.8g
1 c sliced onion
1 tsp chopped fresh thyme
4 (8 ounce) bone-in chicken breast halves (ie: split breasts)
2 cloves minced garlic
1 bay leaf
1/2 tsp salt
1/4 tsp freshly ground black pepper
-Combine first 6 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 4 hours or up to 24 hours, turning occasionally.
-Preheat oven to 375.
-Place the chicken, skin side up, in an 11x7-inch baking dish. Pour marinade over chicken. Cover and bake at 375 for 20 minutes. Uncover and bake an additional 40 minutes or until done. Discard skin, bay leaf, and marinade. Sprinkle chicken with salt and pepper.
Calories: 184 Fat: 3.8g (sat 1.1g, mono 1.3g, poly 0.8g)
Protein: 33.2g Carbs: 2.1g Fiber: 0.3g
NET CARBS: 1.8g
Pot Roast (Slow Cooker)
4-5 lb beef roast
oil
1 packet dry onion soup mix
1 can beef broth
Brown the roast on all sides, then put the roast in the slow cooker. Add the packet of onion soup and can of beef broth. Set to low and let cook for 8-10 hours. Yummy!
oil
1 packet dry onion soup mix
1 can beef broth
Brown the roast on all sides, then put the roast in the slow cooker. Add the packet of onion soup and can of beef broth. Set to low and let cook for 8-10 hours. Yummy!
Turkey Cutlets with Pancetta Sage Sauce
1 1/2 lbs turkey breast cutlets (about 8)
1/2 tsp salt
1/8 tsp freshly ground black pepper
cooking spray
1/3 c thinly sliced pancetta (about 1 oz)
2 tbsp thinly sliced fresh sage (I would just chiffonade it)
3/4 c white wine
1/2 c reduced sodium chicken broth
2 tbsp butter, cut up into small pieces
-Sprinkle turkey with salt and pepper. Heat a large nonstick skillet over medium heat. Coat with cooking spray. Add half of turkey to pan; cook 1 minute on each side or until browned and done. Repeat procedure with remaining turkey; keep warm.
-Add pancetta and sage to pan; cook 3 minutes or until pancetta is browned, stirring occasionally. Add wine; bring to a boil. Cook until reduced to 1/2 c (about 3 minutes). Add broth; bring to boil. Cook until liquid is reduced to about 2/3 c (about 2 minutes). Remove pan from heat, stir in butter. Serve sauce over turkey.
Calories: 269 Fat: 9.1 g (sat 5g, mono 2.7g, poly 0.8g)
Protein: 43.1g Carbs: 0.8g Fiber: 0g
NET CARBS PER SERVING: 0.8g
1/2 tsp salt
1/8 tsp freshly ground black pepper
cooking spray
1/3 c thinly sliced pancetta (about 1 oz)
2 tbsp thinly sliced fresh sage (I would just chiffonade it)
3/4 c white wine
1/2 c reduced sodium chicken broth
2 tbsp butter, cut up into small pieces
-Sprinkle turkey with salt and pepper. Heat a large nonstick skillet over medium heat. Coat with cooking spray. Add half of turkey to pan; cook 1 minute on each side or until browned and done. Repeat procedure with remaining turkey; keep warm.
-Add pancetta and sage to pan; cook 3 minutes or until pancetta is browned, stirring occasionally. Add wine; bring to a boil. Cook until reduced to 1/2 c (about 3 minutes). Add broth; bring to boil. Cook until liquid is reduced to about 2/3 c (about 2 minutes). Remove pan from heat, stir in butter. Serve sauce over turkey.
Calories: 269 Fat: 9.1 g (sat 5g, mono 2.7g, poly 0.8g)
Protein: 43.1g Carbs: 0.8g Fiber: 0g
NET CARBS PER SERVING: 0.8g
Faux Oriental Style Lemon Chicken
1- 1 1/4 lb boneless skinless chicken breast
1 tbsp soy flour or other lc flour
Pinch of salt
Olive oil
4 tbsp butter
3 cloves minced garlic
2/3 cup lemon juice
Sweetfree or other sweetener to taste
1 tsp Thicken/Thin or other LC thickener
Cut up chicken into chunks roughly 1 inch in size. Put in ziploc bag, pour in the soy flour over the chicken. Seal the bag with air in it and toss to coat evenly.
Preheat a skillet over medium high heat on your range, and when you're done slicing and coating the chicken in flour, shake the excess flour off the chicken and saute until cooked through.
Remove chicken from pan, reduce heat to medium low, and scrape the "yummies" off the bottom of the pan. Add butter and garlic, being careful not to burn the garlic. When garlic is golden brown and delicious, stir in lemon juice and raise the heat back up to medium high and bring to a boil. Tatse to see how much sweetner is needed and add accordingly. Add the thickening agent and let it simmer for a while until it reaches the desired consistency.
If you prefer an extra "zip," pour on some more lemon juice after everything's plated.
4 servings
Nutritional Info based on using Sweetzfree (no carbs) and Thicken/Thin (also no carbs). If you'd like info on how to get either one of these great products, message me and I'll give you the lowdown.
Nutrition Facts
LC Faux Oriental Style Lemon Chicken
4 Servings
Amount Per Serving
Calories 379.9
Total Fat 14.5 g
Saturated Fat 8.1 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.7 g
Cholesterol 167.4 mg
Potassium 701.1 mg
Total Carbohydrate 6.525 g
Dietary Fiber 2.225 g
NET CARBS: 4.3 per serving
Protein 55.6 g
Vitamin A 8.3 % Vitamin B-12 15.3 % Vitamin B-6 67.8 %
Vitamin C 36.8 % Vitamin D 2.0 % Vitamin E 2.9 %
Calcium 4.0 % Copper 8.9 % Folate 5.0 %
Iron 10.5 % Magnesium 18.5 % Manganese 6.5 %
Niacin 132.6 % Pantothenic Acid 20.3 % Phosphorus 48.2 %
Riboflavin 13.7 % Selenium 60.8 % Thiamin 12.9 %
Zinc 13.2 %
1 tbsp soy flour or other lc flour
Pinch of salt
Olive oil
4 tbsp butter
3 cloves minced garlic
2/3 cup lemon juice
Sweetfree or other sweetener to taste
1 tsp Thicken/Thin or other LC thickener
Cut up chicken into chunks roughly 1 inch in size. Put in ziploc bag, pour in the soy flour over the chicken. Seal the bag with air in it and toss to coat evenly.
Preheat a skillet over medium high heat on your range, and when you're done slicing and coating the chicken in flour, shake the excess flour off the chicken and saute until cooked through.
Remove chicken from pan, reduce heat to medium low, and scrape the "yummies" off the bottom of the pan. Add butter and garlic, being careful not to burn the garlic. When garlic is golden brown and delicious, stir in lemon juice and raise the heat back up to medium high and bring to a boil. Tatse to see how much sweetner is needed and add accordingly. Add the thickening agent and let it simmer for a while until it reaches the desired consistency.
If you prefer an extra "zip," pour on some more lemon juice after everything's plated.
4 servings
Nutritional Info based on using Sweetzfree (no carbs) and Thicken/Thin (also no carbs). If you'd like info on how to get either one of these great products, message me and I'll give you the lowdown.
Nutrition Facts
LC Faux Oriental Style Lemon Chicken
4 Servings
Amount Per Serving
Calories 379.9
Total Fat 14.5 g
Saturated Fat 8.1 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 3.7 g
Cholesterol 167.4 mg
Potassium 701.1 mg
Total Carbohydrate 6.525 g
Dietary Fiber 2.225 g
NET CARBS: 4.3 per serving
Protein 55.6 g
Vitamin A 8.3 % Vitamin B-12 15.3 % Vitamin B-6 67.8 %
Vitamin C 36.8 % Vitamin D 2.0 % Vitamin E 2.9 %
Calcium 4.0 % Copper 8.9 % Folate 5.0 %
Iron 10.5 % Magnesium 18.5 % Manganese 6.5 %
Niacin 132.6 % Pantothenic Acid 20.3 % Phosphorus 48.2 %
Riboflavin 13.7 % Selenium 60.8 % Thiamin 12.9 %
Zinc 13.2 %
Monday, January 26, 2009
"Tasty Chicken"
Threw this together today using ingredients I had on hand, and it came out yummy. Enjoy!
3 pounds boneless skinless chicken breasts
1 stick butter, melted
2 packages dry Italian dressing mix
1 can chicken broth
1 medium onion, thinly sliced
2 tsp thickener, like Thicken/Thin, which is carb-free
Throw everything into a slow cooker, and cook at 4 hours on high or 6-8 on low. When the chicken is cooked though, remove from the slow cooker. Strain the liquid, and puree the onions and a little liquid in a blender. Add the thickener and mix into the remaining liquid. Either microwave to a boil or bring to a boil in a saucepan until it thickens to your desired consistency.
3 pounds boneless skinless chicken breasts
1 stick butter, melted
2 packages dry Italian dressing mix
1 can chicken broth
1 medium onion, thinly sliced
2 tsp thickener, like Thicken/Thin, which is carb-free
Throw everything into a slow cooker, and cook at 4 hours on high or 6-8 on low. When the chicken is cooked though, remove from the slow cooker. Strain the liquid, and puree the onions and a little liquid in a blender. Add the thickener and mix into the remaining liquid. Either microwave to a boil or bring to a boil in a saucepan until it thickens to your desired consistency.
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