Chicken Cutlets with Tarragon-Mushroom Sauce

A great twist on chicken dish.

Ingredients:

2 cups low sodium chicken stock

1/2 onion, halved

1 bay leaf

1 garlic clove, crushed

4 skinless, boneless chicken breast halves

Pinch of sea salt

3 tablespoons all-purpose flour

2 tablespoons olive oil

2 teaspoons butter

1 -2 cups (based on your preference) quartered mushrooms

1 cup frozen pearl onions

1 tablespoon water

2 1/2 teaspoons cornstarch

1 tablespoon chopped fresh tarragon

Preparation:

1.       Place first 4 ingredients in a saucepan; bring to a boil. Cook until reduced.   Remove solids with a slotted spoon; discard.

2.       Cut chicken breast halves in half horizontally.   Sprinkle with sea salt.   Place flour in a shallow dish; dredge chicken in flour. Heat a large skillet over medium-high heat. Add 1 tablespoon oil and 1 teaspoon butter to pan; swirl until butter melts.  Add 4 cutlets to pan; cook 2 minutes on each side or until golden. Remove from pan; keep warm. Repeat procedure with remaining 1 tablespoon oil, 1 teaspoon butter, and 4 cutlets.

3.       Return skillet to medium-high heat. Add mushrooms and onions; cook 5 minutes or until browned, stirring occasionally. Add stock mixture; bring to a boil, scraping pan to loosen browned bits. Combine 1 tablespoon water and cornstarch in a small bowl. Stir cornstarch mixture into stock mixture; cook 1 minute or until sauce thickens. Stir in dash of sea salt and the tarragon. Spoon sauce over chicken.

Adapted from Cooking Light April 2013

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Raspberry-Chipotle Chicken Breasts

My lunch today……….. VERY yummy. !!!

Ingredients:

4 tablespoons sugar free raspberry jam 
1 fresh squeezed lime (for the juice)

1 tablespoon minced chipotle chile, canned in adobo sauce

2 teaspoon minced fresh garlic

Skinless, boneless chicken breast halves  

Dash of sea salt

Preparation:

1. Combine first 4 ingredients in a small saucepan, stirring with a whisk until smooth.  Cook over medium heat 4 minutes or until slightly syrupy.

2. Heat a large pan over medium-high heat. Coat pan with cooking spray.  Sprinkle chicken with sea salt.  Grill chicken until done.

3.  Spoon raspberry mixture over chicken and serve.  

Adapted from Cooking Light – May 2013

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Spicy Pork Lettuce Cups

My dinner on Saturday was this OUTSTANDING dish.

Ingredients:

• 1 tablespoon grated peeled fresh ginger (or ginger powder)

• 6 garlic cloves, minced

• 12 ounces lean ground pork  (I found 96% lean Ground Pork)

• 1 1/2 cups diced seeded cucumber (optional)

• 1 cup diced red bell pepper

• 1/3 cup diced carrot  (optional)

• 1/4 cup chopped fresh cilantro

• 1/4 cup salted, dry-roasted peanuts, chopped

• 1/2 serrano chile, thinly sliced

• 3 tablespoons fresh lime juice

• 1 tablespoon fish sauce

• 1 teaspoon Stevia

• 16 Boston lettuce leaves (or I used Romaine)

Preparation:

1. Combine first 3 ingredients

2. Heat a large nonstick skillet over medium-high heat.   Add pork mixture to pan; sauté 5 minutes or until pork is browned, stirring to crumble.  Place pork mixture in a large bowl.   Add cucumber (if desired) and next 5 ingredients (through serrano), and stir to combine.

3. Combine lime juice, fish sauce, and Stevia in a small bowl, stir.  Add juice mixture to pork mixture; toss.  Place pork mixture in each lettuce leaf.

Adapted from: Cooking Light  March 2013

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Soy-Marinated Pork

Soy-Marinated Pork

Ingredients:

1 1/2 tablespoons lower-sodium soy sauce

2 teaspoons minced fresh garlic

1/2 teaspoon crushed red pepper

3/4 teaspoon grated peeled fresh ginger

3/4 teaspoon dark sesame oil

12 ounces pork tenderloin, trimmed and thinly sliced (or I used thin boneless pork chops)

2 tablespoons rice vinegar

1/4 teaspoon granulated Stevia

1 cup shaved carrot

1/4 cup (1-inch) diagonally cut green onions

1/4 cup fresh cilantro leaves

 1. Combine first six ingredients in a medium bowl, stirring with a whisk.   Add pork to bowl; toss well to coat.   Let pork mixture stand at room temperature 15 minutes.

2. While pork marinates, combine vinegar and Stevia in a medium bowl; stir with a whisk. Add carrot, onions, and cilantro; toss to coat.

3. Heat a large skillet over medium-high heat. Spray pan with cooking spray.  Add pork to pan; cook until done.

4.  Eat on plate or use a hamburger bun.  Divide carrot mixture evenly on top of pork.  

YUMMMMM

Adapted from Cooking Light April 2013

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Egg Beaters® Muffins

Egg Beaters® Muffins are a great source of protein, very low carb, and easy to make ahead.   The cinnamon makes for a crispy, crunchy top.  So simple - so delicious!

Ingredients:

Egg Beaters® Muffins

Cinnamon

Preheat the oven to 350 degrees.   Spray a muffin tin with cooking spray.    Fill the cups ½ full of Egg Beaters and liberally sprinkle cinnamon on top.   Bake until cooked.   You can store the muffins in the refrigerator for quick protein snacks.  

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Almond-Crusted Pork

Almond-Crusted Pork with Honey-Mustard Dipping Sauce

Delicious !!!  Crunchy, healthy..... what more could you ask.

Ingredients:

1 serving of crushed pork rinds

1/8 - 1/4 cup almonds (sliced, chopped)

Dash garlic powder

Dash of sea salt

1 large egg white, beaten or 1/4 cup of EggBeaters®

2 center cut pork chops boneless

Preparation:

1.Preheat oven to 425°F. 

2.Place pork rinds, almonds, garlic powder, and salt in a food processor; pulse until the almonds are coarsely chopped. Transfer the mixture to a shallow dish.

3.Place egg white (or EggBeaters®) in another shallow dish. Dip both sides of each pork slice in egg mixture, then evenly coat with the almond mixture. Place the pork in a baking dish that is coated with cooking spray.

4.Bake the pork until golden brown and no longer pink in the center, 16 to 18 minutes.

Enjoy !!

Adapted from  EatingWell March/April 2009

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Fries - Alternative

Successful healthy eating can be challenging.   Some people feel it is too much of a sacrifice to give up those potato chips or French fries.   Some think they are being healthier when choosing sweet potato fries and then end up with more calories and fat than normal French fries.

There IS an alternative without sacrificing..    Butternut squash fries!!   I did not even think I liked butternut squash until recently.   Now I peel and bake my butternut squash into “fries” and “chips”.       I even make myself butternut squash chips nachos by adding some chicken, low fat cheese, scallions and salsa on top of the baked chips.    It absolutely gives the same texture and taste as sweet potato fries with sooo much less calories and carbs.

Try it !!!  

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Holiday Hit - Pear & Red Onion Gratin

I wanted to share a “holiday hit” with you.   This side dish is beyond tasty and very healthy. 

 Ingredients:

• 1 large red onion

• 3 ripe Bosc pears

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon thyme

• 1/4 teaspoon sea salt

• 1 cup coarse pork rinds (as substitute for breadcrumbs)

• 1/3 cup grated Parmigiano-Reggiano

 Preparation:

 1. Preheat oven to 400°F.

2. Halve and core each pear; cut each half into 6 slices. Cut onion into 16 wedges and place them in a 9-by-13-inch baking dish (spray with cooking spray) along with the pear slices, thyme, and sea salt; toss to combine. Cover with foil.

3. Roast for 30 minutes, stirring twice.

4. Meanwhile, combine pork rinds and cheese in a small bowl. Drizzle with the 2 tablespoons olive oil; stir to combine.

5. Remove the pan from the oven, sprinkle the crumb mixture evenly over the gratin, return to the oven and roast until the breadcrumbs are well browned, 20 to 30 minutes more.  

Enjoy !!!!!! 

Adapted from Eating Well

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Egg Muffin (Breakfast or Snack )

Here is a recipe for either a low carb breakfast or a snack.    Pour egg beaters™ into a greased cupcake pan or small ramekin.  Then add toppings (veggies and/or meat).    I simply use cinnamon on top as it caramelizes when baked.    Bake in the oven or microwave.  Eat right away or and let them cool and store them in refrigerator.   I prepare a few ahead and store in the fridge so I have an easy grab-and-go protein snack. 

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Tomatillo Salsa - WICKED GOOD

Tomatillos are called green tomatoes in Mexico.   They are a staple in Mexican cooking.   We grow our own tomatillos and use them for a variety of dishes including this salsa.   Very delicious.

Ingredients:

• 3 cups tomatillos, chopped

• 1½ cups onions, chopped

• 2 small or 1 large jalapeno peppers, chopped

• 3 garlic cloves, chopped

• ¼ to 1/2 cup cilantro, chopped (I enjoy cilantro so I go to the ½ cup)

• 1/4 cup lemon juice

• 2 teaspoons roasted cumin  (I enjoy cumin so I go much heavier on the cumin).

• 1 tablespoon sea salt

Directions:

Combine all ingredients in a pot and stir frequently over high heat until mixture boils.  Reduce heat.   Simmer 20 minutes.

You can also freeze this salsa.   

Adapted from Food.Com (Barb Gertz)

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Kale Salad

Another HEALTHY Kale recipe.  Who would have thought Kale could be this delicious?  This is loaded with nutrition and for a salad, is an unusual source of protein from the nuts, eggs and cheese.

Ingredients: 

• 1 bunch kale (center ribs removed, leaves thinly sliced)

• Grated parmesan

• 1/2 teaspoon ground cumin

• 1/4 teaspoon crushed red pepper flakes

• 1 garlic clove, minced

• 4 tablespoons fresh lemon juice

• 1/3 cup olive oil

• Sea salt 

• Toasted walnuts

• 4   hard-boiled eggs, peeled and quartered

Preparation:

In a bowl combine cumin, crushed red pepper flakes, garlic, lemon juice and 1/3 cup olive oil; season dressing to taste with sea salt.  Drizzle dressing over kale and toss to combine.   Top the salad with walnuts, parmesan cheese and eggs. 

Adapted from Bon Appetit

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Sautéed Swiss Chard with Parmesan Cheese

To be honest, I did not think I was going to like this next recipe because I thought that Swiss chard was just another bitter green.  However, was I surprised!

Swiss chard is high in vitamins A, K and C.   Some consider it to be one of the healthiest vegetables.

Enjoy -- healthy AND tasty!   

Ingredients

•             1 tablespoon olive oil (or enough to coat the pan)  {I removed the butter component}

•             2 minced garlic cloves

•             1/2 diced red onion

•             1 small bunch Swiss chard coarsely chopped  (you may want to remove the ribs of the leaves and chop them separately)

•             1/4 cup dry white wine

•             ½ of a fresh squeezed lemon

•             2 tablespoons freshly grated Parmesan cheese

•             Sea salt to taste (optional)

•            

Directions

Melt butter and olive oil together in a large skillet over medium-high heat. Stir in the garlic and onion, and cook for 30 seconds.  Add the chard and cook until wilted then add the white wine. Simmer until the stems begin to soften, about 5 minutes.  Stir in lemon juice and Parmesan cheese; season to taste with salt if needed.

Adapted from AllReceipes.com  

Enjoy and Stay tuned……….

Watermelon Wedge Salad

Summer time delight !

Watermelon Wedge Salad

½ small seedless watermelon, rind removed

8 ounces feta cheese, crumbled

1 cup no fat yogurt

Fresh lemon juice – from ½ of a lemon

¼ cup finely chopped fresh chives plus more for serving

Sea salt

1/2 cup fresh basil leaves

DIRECTIONS

1. Cut watermelon so you have thick wedges.

2. In a bowl, stir together the feta cheese, no fat yogurt, lemon juice and chives. Season with sea salt

3. Place wedges of watermelon on each plate. Drizzle with the feta dressing and sprinkle with chives and basil leaves.

Adapted from Tasting Table

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Creamy Basil Pork Chops

Light and healthy !

Cook your pork chops as normal.   Then remove from the pan.  Using same pan so you infuse some drippings whisk heavy cream substitute (see my May 4th blog entry) of sour cream heated in the microwave, using just enough to make it soft.  Stir.  Now squeeze in fresh lemon juice and stir  again.  Add in plenty of fresh basil strips (amount to your preference) into pan drippings.  Whisk for 2 to 3 minutes over medium heat.  Pour sauce over cooked chops and serve immediately.

ENJOY

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Watermelon Granita

REFRESHING !!!

Ingredients

4 cups cubed seedless watermelon

1 cup Splenda

Fresh lime juice from a whole lime

Preparation

Purée all ingredients in a blender until smooth.  Pour into a 9x9x2" metal or glass baking pan. Freeze mixture for 1 hour.  Take mixture out and stir mashing any frozen parts with the back of a fork.  Scrape granita vigorously to form icy flakes and freeze mixture until firm, about 2 hours.  

Adapted from Bon Appetit

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Baked Onion Rings

A great alternative to those fried onion rings packed with unhealthy fats and calories… I do not even miss the others.

Ingredients:

2 peeled onions

½ cup of Vital Wheat Gluten

½ cup of egg beaters

1 cup of crushed pork rinds

Dash of garlic powder, onion powder and any desired seasoning.

Directions:

• Preheat the oven to 400 degrees.
• Spray a baking sheet with cooking spray. (I use parchment paper to avoid any sticking of the onion rings.)
• Slice the onions and break them apart into rings.
• Put the vital wheat gluten in a bowl, the egg beaters into a separate bowl, and into a third bowl put the crushed pork rinds and all the spices 
• Dip each onion ring into the vital wheat gluten, then the egg beaters, and then the crushed pork rinds
• Place them on the baking sheet 
• Bake them all for about 20 minutes or until crispy.

Enjoy

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Jicama Chips - Salt / Crunch - Healthy Substitute for Potato Chips

Ingredients

Whole jicama

Seasoning to taste.  I use either creole mix or a chili/garlic/onion powder mix.   And of course sea salt.

Directions

Peel and slice jicama into thin slices. Spread out on top of parchment paper or sprayed aluminum foil on a baking sheet. Season them to your taste. Spray chips with cooking spray.

Place in oven at 400° F until crisp (usually 25-35 mins). 

ENJOY !!!

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Creamy Basil Dressing/Dip

On our farm, we grow lemon and lime basil plants; I look for more and more ways to use our fresh basil.  This recipe is excellent for taste and healthy eating.   I use it for both a dressing and a dip (with my pork rinds).    ENJOY…

Ingredients

1 cup plain non-fat Greek yogurt

1 tablespoon balsamic vinegar

½ of a freshly squeezed lemon for the juice

¼ to ½  cup fresh basil leaves  (chopped or you can slice lengthwise into strips)  I use a ½ cup as I love fresh basil.

1 small shallot chopped

1 small clove of garlic, chopped

Dash of sea salt

Preparation

In blender or food processor, combine yogurt, vinegar, lemon juice, chopped/strips of basil, shallots, garlic, and salt and puree until very smooth. 

Adapted from  Epicurious  | November 2006

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Watermelon Salsa - MAJOR YUMMY

Summertime Delight !!

Watermelon Salsa

Ingredients

• 3 cups diced seedless watermelon

• 2 jalapeno peppers, seeded and chopped

• 1/3 cup chopped cilantro

• Juice from 1 lime

• 1 red onion chopped

• Dash of sea salt

Preparation

Combine all ingredients and stir well to combine. Season with sea salt. 

Adapted from  Eating Well:  August/September 2005

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Soy-Mustard Sauce Served on Steak

This sauce is outstanding on steak ……. ENJOY

Ingredients:

1 1/2 teaspoons minced fresh garlic

2 tablespoons lower-sodium soy sauce

1 teaspoon Dijon mustard

3/4 teaspoon Splenda®

1 1/2 tablespoons heavy whipping cream substitute (This is: no fat sour cream melted and fresh lemon juice squeezed in)

2 tablespoons chopped fresh cilantro, divided

Preparation:

Heat a small skillet sprayed with cooking spray over medium-high heat.  Add garlic; cook for 30 seconds or until fragrant. Add soy sauce, mustard, and Splenda®; cook 1 minute or until bubbly.  Remove pan from heat. Stir in cream substitute and 2 tablespoon cilantro.  Serve sauce with steak.

Adapted from Cooking Light April 2012

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