All posts by Rene Averett

Main Dish, Poultry, Recipes

Spicy Stuffed Chicken Breasts

This recipe came through a Facebook post that originated from Budget101’s blog, who in turn got it from the Maine Cookbook. I wanted to adjust it just slightly for low carb, and really, the main adjustment was to eliminate the breadcrumbs. But, having watched Emeril for so many years, I needed to kick it up a notch, so I changed the spinach to a spinach and kale combination and added bacon bits. You can’t go wrong with bacon. If you don’t like spinach, but do like kale, then make the filling all kale and vice versa. Want to kick this up a little more? Add 2 or 3 tablespoons diced green chiles to the filling.

If you can’t find pepper jack cheese where you live, look for a semi -hard white cheese with pepper in it or you can add chile peppers to it.

Incidentally, for the curious, the vegetable in the picture is celery root, diced and boiled until fork tender, then pan fried in a little coconut oil until lightly browned. I put a little jack cheese on top.  The green veggie comes from a local grocery store and is broccoli salad.

Spicy Chicken Stuffed with JackCheese and Greens

6 boneless, skinless half chicken breasts (6 oz. each)
4 oz pepper jack cheese, shredded
2 cups fresh Spinach, chopped
1 cup fresh Kale, chopped
2 tbsp Olive Oil
1/4 cup Bacon Bits
1 teaspoon Cajun Seasoning or other spice
Salt
Black Pepper

Toothpicks, soaked in water

Preheat oven to 350 degrees (F.)  Prepare a baking pan with foil or with parchment paper. Spray with cooking spray.

In a skillet, heat1 tablespoon olive oil, then add chopped spinach and kale. Sauté until they are wilted but not limp. Add bacon bits to the pan and mix it together, but don’t cook anymore. Set aside.

Cut chicken breasts down the middle but not all the way through to make a pocket or butterfly. If they are thicker than 1/4″, pound them with a meat mallet or put plastic wrap over the top and use a rolling pin to flatten. If you don’t do this, the breast may take longer to cook.

Stuffed chicken ready to cook
All wrapped up and ready for final steps.

In the pocket of the breast or the middle, add jack cheese, then spread the spinach mixture on top. Do not overstuff them. Fold the chicken over the stuffing and secure with toothpicks. Tuck the end of the chicken in and secure it.

Place the chicken, seam side up on the pan and brush with olive oil. Sprinkle the Cajun seasonings, salt and pepper on top. If you have leftover spinach, hold it until the chicken is almost done. Bake the chicken for 40 minutes until the juices run clear. Put the additional spinach on top and add any leftover jack cheese, if you wish. Return chicken to the oven for another five minutes to melt the cheese.

Serves 6

Nutrition Info per servings:
Calories: 301.3 Fat: 13.1 g Net Carbs: 1.4 g Protein: 41.1 g

Breads, Desserts, Product Review

Product Review: Cinnamon Swirl Bread

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Product Review:  Dixie Carb Counters Cinnamon Swirl Bread Mix

I tried the LC Cinnamon Rolls a couple of weeks ago and they were good, although small and somewhat troublesome to make.  Read my review  here.  So this week, I am trying the Cinnamon Swirl Bread Mix from DCC.  These are not really a cinnamon roll, but they have more cinnamon in them than many commercially made Cinnamon Breads from the market.  They are also not a yeast bread, but more of an egg bread.

The mix goes together easily with the add-ins you need being 3 large eggs, 3 tablespoon soft butter, 1/4 cup sour cream, 1 teaspoon of oil and 2 tablespoons of water.  The package has two packets in it; one has the bread mix and the other has the sugar free cinnamon sugar.  You also need a 4”x 8” bread pan.  This is the smaller loaf pan you usually use for fruit bread rather than the standard-sized loaf pan.  To make it, you simply mix the first packet with the bread mix in with all the add-ins and stir, whisk or beat on a very low setting on the mixer to blend it together.  Put 1/2 of the batter into the pan and spread it smoothly, then cut open the second pack and sprinkle the cinnamon over the batter evenly.  Although it says to put all the cinnamon on this level, I saved some for the top because there is a lot of it.

Batter sitting on top of the cinnamon layer waiting to be spread.

Next you add the rest of the batter over the top of the cinnamon, smooth it out evenly.  Add the rest of the cinnamon if you save some like I did, then use a knife to pull through the batter to spread the cinnamon into swirls.  There’s really no right or wrong way to make this distribution.  Just try to spread it evenly through without actually mixing it into the batter.  Smooth the top out again and put it in a preheated 350-degree oven for 30 to 35 minutes.  I cooked mine 30 minutes and it was a lovely golden brown, but I let it go a few minutes longer and pressed against the top to get the spring back.  When it cooled, it did sink in the middle and was not completely cooked in the center.  So I would say, depending on your oven, this might take 35 to 40 minutes to cook completely.

The flavor is wonderful.  It has a very strong cinnamon flavor, as one would like a cinnamon bread to have, and it is more like bread than a coffee cake.  A slice of this with a cup of coffee or tea makes a wonderful snack or light breakfast. Additional butter on top is optional.  I don’t think it’s sturdy enough to pop in the toaster, but it would warm in a toaster oven or a microwave easily.

Ingredient-wise, the mix contains unbleached flour, soy isolate, cereal fiber, fructosaccharide (a naturally occurring fructose in plants), low glycemic monosaccharide (a simple low glucose sugar), baking soda, corn starch, dried egg whites, cinnamon, ground soy, vanilla powder, sucralose and low glycemic fruit concentrate.  Sounds like a lot of chemical stuff, doesn’t it?  But most of it is extracted from plants and is commonly used in baking.

The mix costs $9.30 plus shipping from Dixie Diners  or you can buy it through Netrition.com for less (currently $7.29 plus shipping – hint, your whole order ships for $5.99 so order everything you want at one time).  One of my biggest complaints about low carb mixes is that they are pretty pricey.  In fact, almost any food mix that doesn’t use standard flours and sugar are usually more than double in price.  I appreciate that these companies have gone to a lot of work and expense to develop the mix formulas, but it seems they would sell more if they weren’t so high.

Nutrition info for 1/16 of the loaf – it makes 16 slices.  I usually cut it in eight slices, then cut each of those in half rather than trying to make 1/2-inch cuts.

Calories: 66 Fat: 0 g Net Carbs: 3.0 g  Protein: 2.0 g

You could easily make these in muffin cups, making individual cinnamon rolls.  Separate the batter into two sections, put about 1 tablespoon from the first section into each of 12 muffin cups, then sprinkle the cinnamon on top of each roll and add the rest of the batter from section 2 by tablespoons on top of that.  Swirl the cinnamon through to mix and level the tops.  Bake for about 25 to 30 minutes.

You could also add chopped nuts to the cinnamon layer if you’d like.   For a dozen rolls, you would increase the net carb count to 4 nc per muffin.

On a scale of 5 spoons being the top, I would give this cinnamon bread mix five spoons and I am definitely ordering it again.

5-spoons

Tip:  If you want to make this a great dessert bread, add a sugar-free Cream Cheese Glaze to it or a Warm Cinnamon Bourbon Syrup topping. 

Cream Cheese Glaze

2 tablespoons softened Cream Cheese
2 tablespoons Cream
1/4 cup Powdered sugar substitute
1/4 teaspoon Vanilla Extract

Mix the ingredients together by hand until completely mixed. If the icing isn’t thin enough to spread easily, add a little water until it is the desired consistency. Drizzle over the top of the bread.

Warm Cinnamon Bourbon Syrup

1 tablespoon Cinnamon powder
1 tablespoon Bourbon
2 tablespoons Butter
4 tablespoons Sugar Substitute

In a small saucepan, add the ingredients and stir together well. Heat over medium heat until it thickens. Remove from the heat and spoon over the bread or cinnamon muffins.

Let me know if you try this bread (or the glazes)and how you like them.

Disclaimer:  I have not received any promotional items to review and no one from any of the companies whose products I review has asked me to do so. I have purchased the product and am giving my honest opinion about it. Should any company send me a product to try, I will state it up front and will still give my honest opinion.

Appetizers, Breakfast & Brunch, Recipes, Tips

Texas Style in Deviled Eggs

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Texas Deviled Eggs - Skinny Girl Bistro

My grandmother, a third-generation Texan, and my mother made the best deviled eggs I’ve ever had. When I moved away from home, I discovered not everyone made their deviled eggs the same way. Then I found that PK’s mother was from East Texas and made her eggs almost the same way, but didn’t include bacon. For this reason, I’ve dubbed these Texas Deviled Eggs since the sweet deviled egg seems to come from that part of the country. When I take them to parties, people usually want the recipe.

Eggs are great on a low carb lifestyle because they are so low in carbs and it takes your body a long time to digest them, which keeps you satisfied for a while. These deviled eggs are wonderful to take on picnics or to 4th of July parties or other summer occasions. Just be sure to keep them in the cooler (with ice) until you’re ready to eat.

I’ve adapted these ever so slightly for low carb, mainly using sugar-free sweet pickle relish or sugar-free sweet pickles in them. If you can’t find the relish, look for the sugar-free sweet pickles and chop them finely in a chopper or food processor.

Texas Deviled Eggs

7 hard-boiled eggs, peeled (See Tip)
2 to 3 tablespoons mayonnaise
1 teaspoon mustard (or more to taste)
1 1/2 tablespoons sweet pickle relish (sugar-free)
3 pieces of bacon, fried and broken into pieces or use Hormel bacon pieces
1/2 teaspoon salt
1/4 teaspoon pepper
Paprika to sprinkle on the tops

Cut 6 eggs in half and scoop the yolk into a bowl. Set the whites on a plate to be filled later.  Cut up the last egg and add to the bowl. This will be the filling and the extra egg ensures a mound of filling on each half. Mash the filling with a fork until it is completely crushed and mixed together. Add the mayonnaise, mustard and pickle relish. Be sure to get the juice in it. Mix together, then stir in the bacon bits.  If the mixture is too dry, add a little more mayonnaise.  Add salt and pepper and mix it in.

Put a mound of filling in the center of each egg white half so that it completely fills it and spreads over the top. It may help to use your spoon to make four even sections of the filling, then use 1/3 of each section to fill the egg whites. Sprinkle paprika over the top for a light dusting of red, then place on serving plate, cover with plastic wrap and put in the refrigerator until ready to serve.

Makes 1 dozen egg halves. Serves six – 2 egg halves per serving

Nutrition Info per serving
     Calories: 133.5 Fat:10.5 g Net Carbs: 0.5 g Protein: 8.2 g

Tip:  Getting decent-looking eggs after boiling is sometimes a challenge.  There is some truth to not using really fresh eggs for this.  I try to plan ahead to allow at least a week for the eggs to sit in the refrigerator.  This makes it easier for the membrane to separate from the egg.  I put cold eggs in a pan of cold water to cover, then put on the heat and bring to a boil over medium-high heat.  Turn down and cook another 5 minutes, then turn the water off.  Let the eggs sit another 5 to 10 minutes, then run cold water over the eggs.  You can add ice to help chill them quicker.  Break the egg shells in several places and carefully peel part of the shell away and lift the membrane away from the egg if it doesn’t come free with the shell.  Put the egg back in the cold water, then peel the rest of the egg while trying to pull the membrane away from the egg gently.  If this is too much work for you, purchase pre-peeled eggs at the grocery store. They cost almost double but are worth it if you’re in a hurry.

Appetizers, Condiments and Sauces, Main Dish, Poultry, Recipes

Guilt-Free Chicken Tenders

For everyone who loves chicken tenders, like me, but can’t have all the carbs in traditional breading, this is an alternate version I came up with based on the Betty Crocker recipe. It’s easy, not fried and uses low carb almond flour for the breading.  They taste wonderful, although not like a breaded one or an over-breaded one, in some cases.  The chicken is juicy and the flavor comes through beautifully.  This recipe makes 2 large servings or 3 to 4 smaller ones.  I found two of the tenders with the vegetables to be a very filling meal, but a  bigger appetite would probably want at least three of these.

Oven Baked Chicken Tenders

2 tablespoons low carb Flour (any fine mill type)*
1 Egg
1 tablespoon Water
1/2 cup Almond Flour or Ground Almonds
1/4 cup grated Parmesan cheese
1/2 lb Chicken Breast Tenders

Favorite dipping sauce, if desired

* Carbolose, CarbQuick, coconut flour, Bob’s Red Mill Baking Mix, LC Foods or any others.  You could possibly even use almond flour for the initial dredge as well as the final one. 

Preheat the oven to 425 degrees (F.) Prepare a baking pan with a piece of aluminum foil sprayed with baking spray.

Rinse the chicken tenders and dry with a paper towel. In a small bowl or saucer, put the low carb flour. In a small bowl, add the egg and water and beat until frothy. In another shallow bowl, add the almond flour, Parmesan cheese, salt, pepper and a garlic powder.

Lightly dredge a chicken tender through the plain flour, then dip in the egg mixture, then coat it on both sides in the almond flour. Put on the prepared baking pan. Repeat with the remaining chicken tenders. You should have about eight of them. Spray the top with butter-flavored cooking spray.

Bake for about 40 to 50 minutes until golden brown and no cloudy juices run out. Let sit a few minutes, then serve. Wonderful side dishes with it are roasted golden beets and butternut squash, as pictured, or celery root or kohlrabi fries or creamed cauliflower. A salad is a colorful additional also.

You can serve with a low carb ranch dressing or chipotle dressing or the honey mustard dressing below.

Makes 4 servings or 2 large servings.

Nutrition Info for 1 servings (based on 2)
Calories: 257 Fat: 11.7 g  Net Carbs: 2.3 g Protein: 35.3 g

Honey Mustard Dressing

1 teaspoon sugar-free Honey
1 tablespoon Dijon Mustard
3 tablespoons Mayonnaise

Mix all ingredients in a small bowl until completely blended. No carbs in this recipe!

Tip: If you can’t find sugar free honey – it can be ordered online at Netrition.com- then regular honey can be used. It will add 2.9 g of carbs to each serving.

If you try this recipe, please let me know how you like it or post any questions or suggestions you might have.

Breads, Product Review

Product Review: LC-Cinnamon Buns

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Cinnamon Buns

Mix From LC Foods – Cost $8.98 Makes 9 cinnamon rolls

Package contains about 1 1/2 cups of mix to make the cinnamon buns plus a packet of cinnamon filling mix. You need to add heavy cream, butter, seltzer water, and yeast.  You also need butter and walnuts (or pecans) for the filling.

I mixed according to the directions and used 2 tablespoons of Diet 7-Up for the carbonated water.  The dough was extremely sticky.  The directions say the dough needs to be stiff to roll and to add extra carbonated water if it isn’t.  It didn’t say what to do if the dough was too soft.  I add 2 tablespoons of protein powder and mixed it in and it was still too soft and sticky.  I added 1 tablespoon of carbolose low carb flour and it was finally not too sticky to handle although still too sticky to roll out.  Next, I separated the dough into three equal-sized balls.

I made the cinnamon filling according to directions using 2 tablespoons of water and 1 tablespoon melted butter.  Very thick filling.  I put 1 tablespoon of carbolose on the bread  board, took the first ball and shaped it into a cylinder about 5 to 6 inches long, then put it on the board and pressed it into a 3 inch wide by about 9 inch long strip.  It was too thin to press to 12” long without it tearing.  I turned it a couple of times during the shaping to keep it from sticking to the board and shifted the flour under it.

Then I spread the cinnamon mix onto the strip, which was not too easy as the cinnamon mix wanted to stick to the fork I was using and pulled the dough a couple of times.  I spread chopped pecans on top since we don’t use walnuts at our house.  Then I cut the strip into three one inch wide strips and rolled them from one end to the other to make the roll.

Once they were all done and in the baking pan, the instructions say to put in a warm 70-85 degree oven to rise.  I don’t know about you, but my oven, which I bought about 5 years ago, doesn’t go down below 250 degrees.  It’s electronic ignition, so it doesn’t even have a pilot light to give off heat.  I used my toaster oven, set to the unmarked area below 150 degrees and hoped it wouldn’t destroy the yeast before its time.

It took about twice as long as recommended for the rolls to almost double in size, so that was about 1 hour 15 minutes to rise.  This might be because I live in a high altitude location and that does affect the rise.  Then I brought the oven up to 400 degrees and allowed it to heat for about 5 minutes, then put the rolls in for 15 minutes to bake.  At this point, they look like they will be very tasty although the dough itself is brown rather than white bread type dough.  The mix contains flax meal, wheat isolate, wheat starches, wheat gluten, inulin, and other products that substitute for wheat and sugar.

The mix does not include icing, so you need powdered sugar substitute if you want to ice the rolls.  You can purchase LC Foods powdered sugar or you can make your own by putting sugar substitute in a blender or food processor and running it until it turns to a fine powder.   You’ll need about 2 tablespoons of sugar-free powdered sugar to make a simple icing.  I put 1 tablespoon butter in with the powdered sugar and add enough water to make either a spreadable frosting or a drip frosting, whichever you prefer.

So, making the rolls didn’t go as smoothly as I’d hoped and if you’re trying it, I would suggest not adding the carbonated soda until you have all the other ingredients mixed to see how thick your dough is, then adding it a little at a time.  I still think you will need a low carb flour, possibly coconut flour or almond flour to roll or pat the dough out on in order to prevent it from sticking to the board.

How about taste?  This is the bottom line.  Is the taste worth the expense and effort to make these?  My taste test panel was only two people and we thought that the rolls had a very good flavor, lots of cinnamon taste and were slightly crispy outside with a soft center.  I pour two tablespoons of melted butter over the rolls when they came out of the oven and that added a buttery taste to the rolls that is very nice.  I made a powdered sugar icing and spread it over the top, which added a sweeter taste to it.  We did notice a slight bitter aftertaste, which I think came from the stevia used in the mix or from the inulin.

Overall, I would say it is a very good cinnamon roll and not too difficult to make.  It is almost $1 per cinnamon roll and they aren’t very big ones, about 3 inches in diameter.  My rolls are uneven in size, but that is likely the baker’s fault and I didn’t cut them evenly.  I might buy these again and try them, but it wouldn’t be too often at the price for the mix.  I have a couple of other options to try, including cinnamon bread from Dixie Carb Counters.  I will do that over the next few weeks and post a review.

I give these cinnamon rolls  4 out of 5 tasty spoons.

4-spoons

Disclaimer:  I have not received any promotional items to review and no one from any of the companies whose products I review has asked me to do so. I have purchased the product and am giving my honest opinion about it. Should any company send me a product to try, I will state it up front and will still give my honest opinion.