Category Archives: Main Dish

Main Dish, Poultry, Recipes

Two Ways to Low Carb “Fried” Chicken

Pan fried chicken, baked to cook it through.

Every now and then I get a yearning for Mom Kelly’s fried chicken, which was a lot like my grandmother’s fried chicken.  Frankly, I have never been good at doing it, but add in trying to keep the carbs down and it’s even more of a challenge.  So, I’ve adapted the recipe to cook the chicken that still gives it that fried flavor and a nice crispy crust.  A great side dish for this is the Texas-Style Turnip-Cauliflower Salad that is like potato salad.

Stove Top Fried Chicken

This is mostly the traditional way to fry chicken.  I finish it off in the oven to make sure the chicken is cooked all the way though.  If you have big plump breasts cut them into smaller pieces so they aren’t so thick.  They will cook through easier without burning the crust.

I use CarbQuick to coat the chicken, but you can also use coconut flour, which has a very fine texture, although it’s a little higher in carbs.

1/2 cup Carbquick or Coconut Flour
1/4 cup Buttermilk, lowfat
4 to 6 chicken Chicken Thighs or 2 chicken breasts cut into 4 four pieces
Extra Virgin Olive Oil, about 1 inch deep in a heavy medium-sized skillet
1/2 teaspoon Garlic Powder
1 teaspoon Seasoning Salt of your choice
1/2 teaspoon Pepper
1/2 teaspoon Paprika

Preheat oven to 385 degrees.

Begin heating the oil in the skillet. Heat to very hot, then reduce the heat to medium high.

Mix the flour and seasonings in a large plastic bag or a shallow pan, like a cake pan or pie pan.

Put the buttermilk in a shallow pan and put the chicken in, turning it over to completely coat. Put the chicken pieces, one by one, in the plastic bag and shake to coat or roll them in the flour pan to coat.
Fry about four pieces of chicken at a time until golden brown on the bottom, then turn over to brown the other side. Remove to a paper towel covered plate and brown any other chicken pieces.

Spray a baking pan with cooking spray and put the browned chicken in it and bake in the oven for 15-20 minutes. Check the chicken by poking with a fork. Any juices that run out should be clear.

Oven baked “fried” chicken

Oven Fried Chicken

This version is basically the same ingredients, but you skip the skillet frying and let the oven do the work by cooking the chicken in a very hot oven.

1/2 cup Carbquick or Coconut Flour
1/4 cup Buttermilk, lowfat
4 to 6 chicken Chicken Thighs or 2 chicken breasts cut into 4 four pieces
1/2 teaspoon Garlic Powder
1 teaspoon Seasoning Salt of your choice
1/2 teaspoon Pepper
1/2 teaspoon Paprika
2 tablespoons Olive Oil

 Preheat oven to 425 degrees (F).

Mix the flour and seasonings in a large plastic bag or a shallow pan, like a cake pan or pie pan.

Put the buttermilk in a shallow pan and put the chicken in, turning it over to completely coat. Put the chicken pieces, one by one, in the plastic bag and shake to coat or roll them in the flour pan to coat.

Spread the oil over a small baking dish and arrange the chicken, skin side down (or top side down if you are using skinless chicken). Bake for 30 to 35 minutes, then turn the chicken over and cook another 12 to 15 minutes. Low carb flours brown a little faster than regular ones, so keep an eye on the chicken to ensure it doesn’t get too dark.

Makes 2-4 servings depending on your appetite.

Nutrition Info per serving (4 servings)
Calories: 236.5 Fat: 13.2 g Net Carbs: 2.7 g

Beef, Main Dish, Pork, Recipes

Celebrate Spring With Pasta & Sausage


While some of you may still be waiting for Spring to arrive or be preparing for Autumn, in my neck of the woods, it is definitely Spring. I admit to waiting for a freeze to come along soon since that is the weather at the foot of the Sierras. But spring vegetables have definitely arrived at the supermarket and among them is on sale and tender stalks of asparagus. This is one of my very favorite vegetables so I try to catch it every time it’s on sale.

Chorizo Pasta with Spring Vegetables

This pasta dish uses asparagus and Swiss chard along with sweet peppers and spicy chorizo sausage, the Basque type, to make a celebration of the season. If you don’t like chorizo, you can substitute in another firm sausage.

As you can clearly see in the photo, I used rotini pasta when I made this before it came out that Dreamfield pasta isn’t lower in carbs.  When I make this again using one of the vegetable options for pasta or making my own low carb pasta, then I will post a new photo on this page.

2 tsps Ginger-Garlic Paste
1/2 cup Onions, chopped
1/3 cup Sweet peppers, cut into strips
1 cup Swiss Chard, chopped
1 cup Asparagus, cut into pieces
2 links Chorizo, (Basque style)
1 tablespoon Better Than Bouillon, Chicken broth
1/2 cup Water
1/2 cup Heavy Cream
2 cups thinly sliced or shredded Zucchini or Spaghetti Squash
1/4 teaspoon Seasoning Salt
1 teaspoon thickener or Cornstarch
1 tablespoon Olive Oil or other oil

Cook the thin strips of zuchinni in boiling water until al dente, just about 5 minutes.  Drain.  If you’re using spaghetti squash, either cut it half and bake in face down on foil covered pan in a 400 degree (F) oven for about 30 minutes or put it face down on a microwavable plate and put it in the microwave for 5 to 8 minutes until the spaghetti strands are soft and separate easily.  Discard seeds and separate strands into a bowl.

While pasta is cooking, peel the casing from the sausage. Slice into 1/4 to 1/3 inch pieces.

Heat oil in a large, deep skillet. Add garlic ginger paste and onions and sweat the onions. Add the peppers, asparagus and Swiss Chard along with a little water and continue to stir cook until the chard starts to wilt. Add the chorizo and 1/2 cup of water. Mix bouillon with another 1/2 cup of water and add to the skillet. Stir well and cook for a few minutes.

Mix thickener with enough water to make a paste and add to the skillet, stirring it in. Add the cream and seasoning salt. Stir it well, then add the drained squash and cook a few more minutes until sauce is thickened and to make sure everything is hot.

Serves 2 large portions or 4 half-sized portions (pictured).

With zucchini
Nutrition Info for 1/2 sized portion – double for full portion.
Calories: 212 Fat: 17.9 g Net Carbs: 7.0 g Protein: 9.5 g

With spaghetti squash
Nutrition Info for 1/2 sized portion – double for full portion.
Calories: 218.4 Fat: 18.1 g Net Carbs: 8.6 g Protein: 9.5 g

Posted on  3/27/2013

Main Dish, Poultry, Recipes

Chicken Kohlrabi Curry Is A Spicy Blend of Flavor

Curry is another one of those great foods that I love. When I think of curry, I generally picture the thick Indian style dish that is like a wonderfully flavorful stew. Indian or Thai food at a restaurant is just too high in carbs to enjoy other than on a special occasion – and being fully prepared to see some weight gain from this indulgence.

So I was very excited to come up with this low carb alternative. Over the years, my stomach has taken offense to the very spicy versions, so this might seem a little tame to you. Add more of the curry powder or chile powder to bring the taste to your preferred level. I often find that the cubed blocks of curry are more flavorful and stronger than the powder is, so the next time I try it, I will use some of that.

Spicy Chicken Kohlrabi Curry

2 cups Kohlrabi, diced (about 2)
1 cup Turnips, diced (1 medium)
1/2 cup Onions, raw, chopped
1 cup Broccoli, frozen or partly cooked, chopped
1 cup Green Beans
1/2 cup Kohlrabi leaves, chopped
2 Chicken Breasts (1 full breast), cubed
1 tablespoon Ginger & Garlic Paste
1 cup diced Tomatoes, canned with juice
1/4 cup sweet Peppers, chopped
1.5 tablespoons Curry powder
1/2 tablespoon Red Chile Powder

Put kohlrabi and turnips in a microwave safe bowl and cook for about 5 minutes until they are just tender. Or put in boiling water and cook for about 10 to 15 minutes until they are fork tender. Drain.

In a deep skillet, heat oil a few minutes over medium heat Add ginger-garlic paste and onions and cook until the onions begin to turn translucent. Remove onions to a bowl. Add chicken to the skillet with a tablespoon oil and cook until chicken turns white. Add broccoli, beans, onions and spices to the chicken. Stir until vegetables are cooked, adding a little water if it gets too dry. Then add tomatoes, kohlrabi and turnips. Cook over low heat to blend the flavors, about 10 minutes. Add kohlrobi greens and stir in, let cook until they just go limp.

Serve with a green salad.

Makes 6 servings

Nutrition Info: Calories: 93.6 Net Carbs: 6.9 g Protein: 9.7 g

Note: You can use all kohlrabi if you don’t like turnips.

TIP: You can make your own ginger-garlic paste by combining equal amounts of peeled fresh ginger and peeled garlic cloves in a food processor. Add a little olive oil or coconut oil to make a smooth paste. Store in a jar in the refrigerator or freeze in small packets for future use. You could also freeze in tablespoon batches in an ice cube tray, then put the cubes in a plastic freezer bag.

Posted on 2/4/2013

Main Dish, Mexican/Spanish Recipes, Poultry, Recipes

Rene’s Chicken Chile Rellano Casserole

First Published on my LiveJournal blog on July 13, 2012

Maybe a bit oddly, this 4th of July I went for some comfort food from my formative years. Not your ordinary comfort food, but the kind of food that I relate to home and family. In this case, it is a Mexican dish, with my own twist, that brings back many fond memories from my childhood. I was born and raised in El Paso, Texas, and Mexican food was as common as steak and potatoes in my family. (Both of my mother’s parents had been Texas ranchers.) At least once a month, and often more than that, the whole family would go out to dinner at one of the local Mexican restaurants. My grandfather’s favorite dish, and the one he ordered all the time, was chile rellanos. I didn’t develop a taste for them until I was in my teen years, but the memories of my grandfather are always associated with this dish. And that, to me, is comfort food.

This recipe is my one I have developed over the years and can be made with Anaheim chiles, fresh or canned. Keep in mind the bulk of the hot spice is in the seeds and discard them if you want the flavor without the burn. If you use fresh, you will need to roast or blister the peppers and peel them. I add chicken or turkey to the stuffing then bake them in a casserole rather than frying them. They can be made without the meat, if you prefer a meatless dish.

Rene’s Chicken Chile Rellano Casserole

1 – 16 oz can Fire-Roasted Whole Green Chiles (approx. 8)
1 cup Fire-roasted Diced Tomatoes, Mexican style or add onions and peppers, if desired
8 ounces Chicken Breast, diced or shredded
8 sliced sticks of Sharp Cheddar Cheese, about ½” x ½ inch and long enough to fill the chile
4 oz Cream Cheese, softened
1 cup Shredded Mexican Four Cheese blend or Cheddar and Jack Cheese
4 Eggs
1/2 cup Heavy Whipping Cream
1/4 cup Water
1/4 cup Sweet Peppers, sliced (optional)

Preheat oven to 400 degrees F (200 degrees C). Spray a 9×13-inch baking dish with cooking spray.

Split the chiles open and stuff each with chicken and 1 tablespoon of cheese.

Whisk together the eggs, cream cheese, and cream with 1/4 cup water in a bowl, add salt and pepper, a bit of garlic powder and 1/4 teaspoon of red chile powder (if desired). Pour the mixture over the chiles and cheese. Top with sliced sweet peppers and remaining cheese.

Bake in the preheated oven until set, about 40 minutes. Remove casserole and cover with aluminum foil to keep warm.


While the casserole continues to set, heat diced tomatoes in a saucepan. Add chopped onions and peppers, if desired. To serve, carefully cut along the chiles to try to remove them as a whole chile rather than just cutting the dish into squares.

Each serving is one chile topped with diced tomatoes.
About 270 calories and 5 net carbs per serving.

 

Main Dish, Mexican/Spanish Recipes, Poultry, Recipes

Muy Delicioso – Enchiladas con Pollo y Calabaza

That’s Enchiladas with Chicken and Butternut Squash, for those who don’t speak any Spanish. But it is appropriate as we are approaching Cinco de Mayo and all the Mexican celebrations coming up. I love Mexican food, grew up eating it, so it’s a part of my Tex-Mex culture. My Spanish, on the other hand, is limited in spite of growing up on the border. But when it comes to food, I am pretty fluent.

This is a non-traditional dish made even more so by being made low carb. I got the original base recipe from AllRecipes.com, which was posted by Elizabeth there, but I made a few changes and it doesn’t look much like the original any more. It is delicious and flavorful with the added flavors of butternut squash, spinach and chipotle salsa. It is not good for either phase I or II of Atkins, but it is worth the slight indulgence.

Enchiladas with Chicken and Butternut Squash

8 low carb Flour Tortillas, 7″ (La Tortilla and Mama Lupe’s are 3 net carbs per tortilla)
1/2 unpeeled Butternut Squash, seeded (1 cup)
2 Chicken half breasts, boneless
1/4 cup Water
1 tablespoons Olive Oil
1 clove Garlic, minced
1/4 Onion, chopped
1 cup fresh Spinach, packed
1 cup red Enchilada Sauce
1/2 cup Chipotle Salsa
3/4 cup Mexican 4 Cheese mix
2 tablespoons chopped Cilantro leaves, for garnish (optional)
1/4 cup Sour Cream, for topping (optional)

A few ingredients: Butternut squash, spinach, olives, onions and garlic.

Preheat oven to 400 degrees F.

Put butternut squash half in a baking dish, pour in water and spray top with butter cooking spray. Bake in the oven for 30 minutes to roast. Take out and let cool enough to handle, then peel and dice the flesh. It will make about one cup. Place into a mixing bowl and set aside.

Season the chicken breasts with salt and pepper and broil or grill the chicken until it is just done, but still juicy. Let cool and cut into cubes or shreds. Add to the butternut squash.

Heat the olive oil in a skillet over medium heat. Stir in the garlic and onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the spinach and olives, then stir-cook until the spinach wilts. Fold the spinach mixture into the diced butternut squash.

Put enchilada sauce into a small pan, add 1/4 cup chipotle salsa and stir- cook with a wooden spoon until it thickens enough to coat the spoon.

Heat a tortilla over an a gas flame to soften it. If you don’t have a gas stove, use a griddle on the burner to heat the tortilla. Place the tortilla on a plate, spread about 1 tablespoon of enchilada sauce over it. Spoon in 1/8th of the filling (about 1/4 cup), about 1 tablespoon of cheese and roll the tortilla. Secure with a toothpick if you need to and place seam side down in a baking dish. Repeat with each of the tortillas.

Pour the remainder of the enchilada sauce over the top and sprinkle the rest of the cheese over it.

Bake in the preheated oven until hot, about 10 minutes. Garnish each enchilada with chopped cilantro leaves and a dollop of sour cream to serve.

Makes 8 enchiladas

Nutrition per enchilada
Calories: 155.7 Fat: 8 g Net Carbs: 8.25 g Protein: 10.7g

Posted on 5/2/2013