Category Archives: Main Dish

Main Dish, Poultry, Recipes

Asparagus and Chicken Combine for a Wonderful Entrée

Recently, as we were cleaning up the covered items in our driveway, I stumbled across an old Better Homes and Gardens Cookbook called “Dieting for One” and thumbed through the recipes.  While they are designed for low calorie rather than low carbohydrate, many of them can be easily adapted, so I thought I would take a look at the possible choices.  This recipe is excellent because it doesn’t require any real modification for low carb.  It’s also quick and easy to prepare.

If asparagus isn’t available or you aren’t a fan, then you can substitute in a stalk of broccolini or three or four broccoli flowerets.

I’ve also included the very simple recipe for poached apple slices that the book suggested as a side dish.  Apples are not on the early phases of the low carb plan, but if you are on phase 3 or 4, a few slices will be fine.

Asparagus Capped Chicken Breasts

Adapted from Better Homes and Gardens  “Dieting for One” Cookbook

2 Chicken Half-breasts, skinless
8 teaspoons Water
2 tablespoon Reduced Sodium Soy Sauce
1/2 teaspoon Sugar Substitute
1/4 teaspoon Grated Ginger root or 1/4 teaspoon Ground Ginger (I used minced Ginger from a jar.)
1/2 cup Water
8 fresh or frozen Asparagus Spears
1/4 cup Cheddar Cheese or Swiss Cheese, shredded

Place each chicken breast between two sheets of plastic wrap on a cutting board and use a meat mallet or the side of a plate to pound the meat to a rectangular shape about 1/2 inch thick. Some frozen chicken breasts are already about this thickness, so you can skip this step.

In a shallow dish, combine 4 teaspoons water, soy sauce, and ginger and mix well. Put the chicken in the dish and turn it to coat both sides. Cover and chill for one hour.

Drain the chicken, reserving the marinade, and place on a sheet of aluminum foil on the unheated broiler rack. Turn oven to broil and cook the chicken for 3 minutes per side or until the chicken is tender. Brush it a couple of times on each side with the reserved soy sauce marinade.

In a small skillet, bring 1/2 cup of water to a boil, then add asparagus spears. Reduce heat, cover and cook for about 5 minutes. Drain.

Arrange the asparagus spears on top of the chicken on the broiler rack and sprinkle with the cheddar cheese. Broil for about one minute to melt the cheese.

Makes two servings.

Nutrition Information per serving:
Calories:190 Fat: 0.1 g Net Carbs: 3.2 g Protein: 0.1 g

Poached Sliced Apples

Use a firm apple, preferably a Gala, a Granny Smith, or something along that line.  The apple choices are numerous, but avoid using  softer apples, like the Red Delicious.

6 to 8 Apples Slices, about 1/3 inch thick (about 1/2 medium apple)
1/2 cup Water
1/4 teaspoon Cinnamon

In a small saucepan, heat the water to boiling, then add the apple slices and cinnamon and poach for about 3 minutes. Remove the slices and drain. Add as a garnish to the main course. Compliments many chicken, fish, or pork dishes.

Nutrition Information per serving:
Calories: 15 Fat: 0.1 g Net Carbs:3.2 g Protein: 0.1 g

Tip: This recipe would also work well with a 1/2 inch thick pork chop.

Crock Pot Recipes, Main Dish, Poultry, Recipes

Slow Cooker Honey Chicken is easy

Looking for something simple to put together and put in a slow cooker while you’re busy with other things, like work or playing golf or swimming? You can come home to a delicious meal with only a little effort to get it going in the morning. This recipe for Honey Cooked Chicken came in my news feed and I thought it sounded great and only needs a couple of adjustments to make it a low carb delight.

I use sugar-free Honey that I order from Netrition.com because I can’t find a brand in my local stores, but you may find one at your market or a health food store. Let your fingers do the walking and check via phone or an online web site before running around town. In a pinch, I think sugar-free Pancake syrup can substitute, but it will give it a slight maple flavor rather than honey. You can also order a honey substitute from Amazon.com.

Honey Chicken and Vegetables

8 skinless large Chicken Thighs or Breasts
1 pound Cauliflower flowerets
1 pound Broccoli flowerets
1/2 lb Baby Carrots
1 pound Green Beans

Sauce:
1/2 cup sugar-free Honey,
1/2 cup Reduced-Sodium Soy Sauce,
4 cloves Garlic (minced),
1 teaspoon Basil,
1 teaspoon Oregano,
1/2 teaspoon Red Pepper Flakes
1/2 teaspoon of Black Pepper

Mix the sauce ingredients in a bowl.

In a regular-sized slow cooker, put four chicken thighs to make the bottom layer. Pour 1/2 of the sauce over the chicken.

On top of this add the cauliflower, broccoli and carrots. Top with the other four chicken thighs. Pour the remaining sauce over the top. Put on the lid and cook on low for 8 hours or cook on high for 4 hours.

Add the green beans for the last 30 minutes of cooking, put the lid back on and continue to cook on high.

To add a little crispiness to the chicken, you can remove it from the pot and broil for about 3 minutes on each side.  Serve with the vegetables from the cooker.

Makes 8 servings.

Nutrition Information per serving:
Calories: 154 Fat: 3 g Net Carbs: 8.8 g Protein: 18.2 g

Main Dish, Poultry, Recipes

Quick & Cool Sausages and Turnip with Greens Skillet

One of the joys of Spring is all the fresh greens available at the market. Most of these edible leaves have about the same carb and calorie count so they can be used interchangeably in this recipe. Sometimes you will find bags of mixed greens and other times, you have to buy them separately. This is a very Southern dish, but delicious and easy to make.

My recipe makes a large pan of greens that can make a filling meal for two people or serve four with additional side dishes, like fruit or squash, and a slice of low carb bread.

Sausage and Turnips with Greens

3 cups fresh greens (Spinach, Chard, Turnips Greens, or Bok Choy)
1 medium Turnip, peeled & diced *
1 teaspoon Garlic, minced
2 cups shredded Cabbage
2 Louisiana Hot Link Sausages  (can be beef, chicken, or pork)
1 tablespoon Olive Oil
Salt to taste
White Wine Vinegar to taste

*May also use 1 cup of kohlrabi or celery root

Bring a pot of water to a boil, then add the diced turnips and cook for about five minutes. Drain.

In a large skillet, heat the olive oil until it starts to sizzle, then reduce heat to medium and add the garlic.

Stir in the turnips and cook for a few minutes, then add the sausages and cook for about five minutes until the sausages begin to brown.

Add the greens and cabbage, salt and pepper. Stir and cook until the greens are limp. Sprinkle wine vinegar over the top and serve.

Makes two large servings.

Turnips
Nutrition Information per serving:
Calories: 174 Fat: 16.7 g Net Carbs: 8.7 g Protein: 12.9 g

Kohlrabi
Nutrition Information per serving:
Calories: 188 Fat: 9.7 g Net Carbs: 9.5 g Protein: 8.1 g

Celery Root
Nutrition Information per serving:
Calories: 191 Fat:10.0g Net Carbs: 13.4 g Protein: 7.3 g

Main Dish, Poultry, Recipes

One Pot Chicken with Broccoli and Cauliflower Dish

I’ve always been fond of casseroles and one pot dishes.  They’re easy, delicious, and quick to make.  The combinations of foods and seasonings adds up to a comfort food meal that satisfies the hunger.  A low carb lifestyle can easily include several of these types of dishes as it’s a great way to get your necessary vegetables along with your protein.

This easy one pot meal combines chicken with cauliflower and broccoli in a tasty cheese sauce. If you wish to add a little pasta, it only ups the carbs a little so long as you don’t over-do it, but it’s entirely optional.  The dish does fine without it.

One Pot Chicken with Cauliflower and Broccoli

2 Tbsp. Olive Oil
2 to 3  large Chicken Breasts, cut into 1 inch pieces
1 Bell Pepper or 4 small Sweet Peppers
1/4 cup Spiral Pasta (optional)
Salt and pepper to taste
1/2 cup diced Onion (about half an onion)
2 cloves Garlic, minced (about 1 Tbsp.)
1 cup Chicken Broth
1 1/2 cups Cauliflower florets
2 cups Broccoli, chopped
1/2 cup Ricotta Cheese
1/2 tsp Cayenne Powder
1/4 tsp Nutmeg
1/2 cup Heavy Cream
2 cups shredded Cheddar Cheese

In a large pot, heat olive oil in a large pot. Season chicken breasts with salt and pepper. Brown chicken on both sides, then add the onions, peppers, and garlic and cook a few minutes. Add chicken broth and pasta, if you are using it and stir. Reduce the heat to low and cook for 15 minutes.

Bring a pan of water to a boil, then add the cauliflower and broccoli. Cook for 5 minutes, then drain. Add to the pot with the chicken and stir in. If there is still a lot of liquid, cook until it is reduced. If the pot is almost dry, add a little water. Stir while the broccoli is cooking. Add ricotta cheese, cream, and cheddar cheese and stir until the cheese melts. Add salt, pepper, cayenne, and nutmeg and stir in.

Makes 6 servings.

Nutrition Information with pasta per serving:
Calories: 502.3 Fat:30.8 g Net Carbs: 9.2 g Protein: 43.2 g

Nutrition Information with pasta per serving:
Calories: 486.5 Fat:30.9 g Net Carbs: 6.1 g Protein: 42.6 g

For variety, the leftovers can be put in a pan and reheated in the oven to bake it.  Cook on 375 degrees (F.) for about 30 minutes, then top with 1/4 cup Cheddar Cheese and bake another 5 minutes.  OR you can do what I did, which is make a pot pie from it.  To do that, put 1 cup of the cooked chicken mixture in each of 2 ramekins and microwave for about 1 minute each to take the chill off.  In a small bowl mix these ingredients:

1/4 cup Low Carb Flour (such as CarbQuick or Almond Meal)
1 tablespoon Cream
1 tablespoon Water
Pinch Salt
1/4 teaspoons Ground Pepper
1 tablespoon grated Parmesan Cheese
1 Egg

Put 1/2 the batter on top of chicken mixture in the ramekins and bake at 375 degrees (F) for 25 minutes. Pull out and sprinkle a little cheddar cheese on top and bake another 5 minutes to melt and lightly brown the cheese.  Let cool about 5 minutes before serving.

 

Breakfast & Brunch, Mexican/Spanish Recipes, Pork, Recipes

Delicious Chorizo Egg Muffins for Cinco de Mayo

Happy Cinco de Mayo! No better way to celebrate this festive holiday than with a spicy Mexican style dish and that’s just what this little egg muffin is.  It’s a little late for breakfast today, but the party goes on all week.  Heck, we went to the Star Trek Experience at the Grand Sierra Hotel last Sunday (fabulous, by the way) and the parking lot was packed with people going to the Cinco de Mayo street fair set up in the side parking lot.  No doubt in my mind that it’s running through this weekend.  Besides you don’t need a holiday to spice up your breakfast and these egg muffins make a great lunch also.

Chorizo Egg Muffins

Slightly spicy, with vegetables in it. The kohlrabi is like adding potatoes to the mix and spinach and onion add to the taste and nutrition. The golden flax meal brings a bit of a taste of cornmeal with no carbs and extra fiber for a great breakfast start.

6 Eggs
1/4 cup Kohlrabi, cubed
1/4 cup Spinach, fresh, chopped
2 medium Scallions, sliced
4 oz. Texas Chorizo or Mexican Chorizo
1/4 cup Ricotta Cheese
1/4 teaspoon Pepper
1/4 teaspoon Salt
1/2 cup Sharp Cheddar Cheese
2 tablespoons Heavy Whipping Cream
3 tablespoons Golden Flax Meal

Heat oven to 365 degrees (F.) Spray 6 to 8 muffin wells or individual muffin cups with baking spray.

Cook kohlrabi in the microwave for a minute or in boiling water for two to three minutes until tender. Cool. Slice the cubes into smaller pieces.

In a bowl, break the eggs and beat with a whisk, then add the ricotta cheese and cream and whisk until mixed in. Add vegetables, chorizo, flax meal and seasoning and mix well. You may have to separate the chorizo into small pieces before adding if it is the more solid variety. If you use the Mexican chorizo, it has a chili sauce mixed into it and the egg muffins will have a redder color from it.

Use a 1/4 or 1/3 cup measure to scoop and pour the egg mixture into the muffin cups. They should be almost full. Top with shredded cheese. Bake for 30 minutes until they are golden brown and a toothpick inserted in the middle comes out cleanly.

Let cool for a few minutes before serving. May be refrigerated or frozen.

Makes 7 or 8 egg muffins

Nutrition Info per muffin
Calories: 212.8 Fat: 16.6 Net Carbs: 1.4 g Protein: 13.2