Category Archives: Poultry

Main Dish, Poultry, Recipes

Make this delicious one skillet meal

Sometimes it’s nice to have a meal you can prepare in one skillet. No mess, no fuss, but a simply delicious dinner. This recipe that I adapted came from Green Giant and it fits the bill nicely.

Did you know that Green Giant is now making riced cauliflower? I didn’t until recently. You can buy it in a 7 oz. bag in produce or in two varieties of riced cauliflower with other ingredients in the freezer section. So far, I haven’t tried those freezer versions, but when I do, I’ll post a review. You can also buy riced cauliflower from other manufacturers. This is great news since it means that companies are noticing that more people are using cauliflower for rice, cous cous, pizza crust, and mashed potato substitutes, and they are beginning to make it easier for us. Not that popping partially cooked cauliflower in the food processor is a problem. But quick and easy is good, right?

So anyway, the cauliflower wasn’t what I adapted in this recipe, but I added in two ingredients – the kohlrabi or broccoli stems and sweet peppers. Kohlrabi stems are those long tendrils that come out of the top of the vegetable and remain a little crunchy even when cooked, but still bring a touch of broccoli flavor. If you can’t find kohlrabi, and sometimes it isn’t easy, then cut up some broccoli stems. It’s worth it for the added pop in the dish.

Simple Chicken, Vegetables, and Cauli-rice

2 tablespoons Oil
1 pound boneless, skinless Chicken Breasts or Thighs, cut into 1-inch pieces
1 small Onion, chopped
2 cloves Garlic, chopped
2 cups Riced Cauliflower
1/2 cup Chicken Broth
1/4 cup Kohlrabi or Broccoli stems, chopped
1/4 cup Sweet Peppers, chopped
2 tablespoons grated Parmesan cheese
1 tablespoon Lemon Juice
1 tablespoon chopped fresh Oregano
Seasoning Salt to preference
Pepper

Put chicken pieces in a bowl and sprinkle seasoning salt, salt and pepper on it, then mix the seasonings into the chicken.

In a large non-stick, deep-sided skillet, heat oil over medium heat, then brown the chicken, stirring to make sure both sides are browned. Remove to a plate and set aside. Add onion, stir, and cook about 3 minutes until it is softened. Add cauliflower and garlic and continue to stir and cook for another 3 minutes. Add the peppers and kohlrabi or broccoli stems, then stir in broth.

Bring the pan to a boil, then lower the heat to simmer and cook about 5 more minutes until the vegetables are tender and the chicken is completely cooked. Stir in the Parmesan cheese, lemon juice, and fresh oregano.

Makes 4 servings.

Nutrition Information per serving:
Calories: 236.4 Fat: 12.4 g Net Carbs: 4.0 g Protein: 25.1 g

Breads, Breakfast & Brunch, Italian Inspired Recipes, Pork, Poultry, Recipes

White Pizza for a change of pace

Every once in a while, a body wants a packed-with-goodness pizza. That’s not always easy to do when you’re watching your carbohydrates. But it’s not impossible. You can use a couple of substitutes for the pizza crust that are pretty good, like chicken, portobello mushrooms, sliced eggplant, low carb tortillas, and this one I used for this recipe, a cauliflower pizza. Now, if you don’t like cauliflower, then choose one of the other options and just follow the toppings part of the recipe.

I made a vegetable-packed white sauce pizza. In this case the white sauce is simply an Alfredo pasta sauce. I used Classico because it is pretty low in carbs, but there are others that are also good for it. Check the jar and if it is around 3 net carbs per 1/4 cup, you’re in the ballpark. The taste of this is really great and the vegetables can be pretty flexible to what you like on it. Want it completely vegetarian, leave off the chicken and bacon, but it will have cheese. I’ve listed the carb counts for the crust separate from the toppings and the total combined as well. The crust is good for any pizza you’d like to make.

White Sauce Vegetable and Chicken Pizza

For the Pizza Cauliflower Crust
2 1/2 cups Cauliflower, grated
1/2 cup Parmesan Cheese, grated
1 Egg, slightly beaten
1/2 teaspoon Ground Oregano
1/2 teaspoon Garlic Powder
1/2 teaspoon Dried Basil

For the Toppings:
1/2 cup Brussels sprouts, sliced or shredded
1/2 cup Mushrooms, pieces or slices
1/2 cup Kale, chopped or torn
1/2 cup Spinach, chopped or torn
3 tablespoons Bell Peppers, chopped
1/4 cup Onions, chopped
1 1/4 cup Mozzarella Cheese, shredded
2 tablespoons Parmesan Cheese, shredded
1 cup Alfredo sauce (Classico)
1 cup Chicken Breast, cooked and sliced or shredded
2 slices Thick Bacon, cooked and crumbled

Preheat oven to 425 degrees (F.)

Crust:

Put your raw cauliflower in the food processor and pulse until it resembles rice or couscous. Or you can grate it by hand with a food grater. Put the grated cauliflower on a clean towel (flour sack towers are great for this), fold the towel over the cauliflower and squeeze to get as much water as possible out of the vegetable.

Put the dried cauliflower in a bowl and add the parmesan cheese, oregano, garlic powder, and dried basil. Mix in the egg, a dash of salt, and stir until completely blended. You can form it into ball at this point.

Put a sheet of parchment paper over a round stone or on a baking sheet. I used a baking pan lined with foil and it also works. Spray the foil with baking spray before you put the cauliflower in it. Shape the cauliflower dough into round pizza or a rectangle. Press it firmly together.

Bake for about 20 minutes until the crust is a golden brown. Pull it out and let it rest about five minutes, then add your toppings.

Vegetable Pizza

Prepare all the vegetables while the crust is cooking. Only the chicken and bacon are pre-cooked, although you can parboil the Brussels sprouts if you cut them in slices so that they aren’t too crunchy. Put them in a pan of boiling water for three minutes, then rinse in cold water and drain. OR put them in a bowl in the microwave for three minutes then drain.

Before the final cheese is spread and the pizza cooked.
Before the final cheese is spread and the pizza cooked.

Spread half of the Mozzarella cheese over the crust, then spread the Alfredo sauce over the top of that. Distribute the chicken and vegetables evenly over the crust and top with the bacon pieces. Sprinkle the rest of the mozzarella over the top and bake for 15 minutes until the cheese is melted and lightly browned.

Cut and serve. Makes 4 servings.

Nutrition Information per serving (crust and toppings):
Calories: 418 Fat: 26.2 g Net Carbs: 9.7 g Protein: 36.4 g

Nutrition Information per serving (crust only):
Calories: 92.5 Fat: 5.1 g Net Carbs: 2.5 g Protein: 8.1 g

Nutrition Information per serving (toppings only):
Calories: 325.8 Fat: 21.1 g Net Carbs: 7.2 g Protein: 28.3 g

Main Dish, Poultry, Recipes, Soups and Stews

Southwestern Turkey Soup

With these chilly, wet winter nights, I just love a good warming bowl of soup. Doesn’t everybody?

If you’re like me, you probably still have leftover turkey from the holidays and you’ve probably frozen it for later use. Am I right?  Well, before you tossed the carcass, I hope you boiled the bird frame to make turkey broth because it will come in handy in this recipe.  But if you didn’t, you can use chicken broth, even the already prepared kind, to replace it.

I found this simple-to-make recipe on line and adapted it just a little to suit me. It calls for 1/2 teaspoon cayenne pepper, but I also used a zesty chile spice BBQ rub powder in it to add a little more spice.  You could add finely chopped cauliflower (1 cup before chopping = 0.5 net carbs) to give a little more bulk to the soup without adding too many carbs.

Southwest Style Turkey Soup

1 1/2 cups shredded cooked Turkey or Chicken
4 cups Turkey or Chicken Broth
1 (28 ounce) can Whole Peeled Tomatoes
1 (7 ounce) can chopped Green Chile Peppers
12 oz. Pico de Gallo
1 tablespoon Lime Juice
1/2 teaspoon Cayenne Pepper
1/2 teaspoon ground Cumin
Salt and Pepper to taste
1 Avocado – peeled, pitted and diced
1/4 cup chopped Green Onions
1 cup shredded Monterrey Jack Cheese

In a large pot, add the turkey or chicken, broth, canned tomatoes, green chiles, Pico de Gallo, lime juice, cayenne pepper, cumin, pepper, and salt. Bring to a boil,then lower the heat to simmer and cook for about 30 to 40 minutes until it thickens. Stir often and use the stirring spoon to break down the whole tomatoes into smaller bits.

Peel and chop the avocado into pieces.

Use a measuring cup to scoop 1 cup into bowls, then add a tablespoon of avocado, 1 tablespoon green onions, and 1/3 cup cheese to garnish. Makes 6 servings.

Nutrition Information per serving:
Calories: 219.6 Fat: 11.1 g Net Carbs: 7.2 g Protein: 20.3 g

If you like, you could also garnish with a tablespoon of Sour Cream.

Beef, Pork, Poultry, Recipes

Cheesesteak Casserole Variant

I am all about making food that tastes good and satisfies the palate and is pretty easy to make while still staying in the low carb zone. I have a recipe for stuffed bell pepper Philly Cheesesteak made with purchased roast beef.  Easy to make, but I thought it could be simplified even more and be easier to eat . So I came up with this casserole version that is absolutely delicious. I could eat this once a week and be happy.   This is prepared in a skillet and if you have a cast iron or other oven-ready skillet, then it can go from the stovetop to the oven.  Otherwise, you can put it in a deep dish pie pan or a casserole dish.

All the flavors of the cheesesteak are in this dish, except the bread. You could make a low carb pie crust if you wish and that would add about 2 net carbs to the total count. You can also vary this by using ham or chicken in place of the roast beef and it will still be awesome. I used smoky sharp cheddar slices on top and mozzarella in the mix, but you can use whatever cheese you prefer. You can also use thinly sliced steak for an different flavor.

Cheesesteak Style Casserole

8 oz. Thinly Sliced Roast Beef, ham, or chicken
6 Slices Sharp Cheddar Cheese
1 cup Cheddar or Mozzarella Cheese, grated
2 Large Bell Peppers
1 Medium Sweet Onion – Sliced
6 oz. Mushrooms – Sliced
2 Tbs. Butter
2 Tbs. Olive Oil
1 Tbs. Garlic – Minced
Salt and Pepper – to taste

Preheat oven to 385 degrees (F.) Spray a pie pan or casserole dish with cooking spray or use a stove-to-oven skillet.

Cut bell peppers into strips or pieces. Slice onions. Cut roast beef, ham, or turkey into strips.

Add olive oil to a large skillet and heat. Add onions, peppers, and garlic. Sauté until peppers are softened. Add mushrooms and stir in then cook a few more minutes. Add salt and pepper, then add meat strips. Stir together and continue to cook another five minutes. Remove from heat and stir in the shredded cheese.

Pour the meat mixture into the casserole pan if you’re using one.  Smooth with a large spoon to evenly distribute the mixture. Top with the sharp cheddar cheese. Bake for 20 minutes or until the top is golden brown.

Makes 4 servings.

Nutrition Information per serving:
Calories: 355 Fat: 26.7 g Net Carbs: 8.5 g Protein: 20.7 g

Main Dish, Poultry, Recipes

Variation on a theme: Artichoke & Bacon Chicken Alfredo

Last week, I posted a recipe for the pizza version of Artichoke and Bacon with Chicken. But this is also a great dish when made in a skillet without the pizza crust. It’s easy to make and can be made in one pan, or one skillet and a baking pan.  This one has gone into our make frequently file.  Trust me, it’s that good. My recipe.

Artichoke, Bacon & Spinach Chicken Alfredo

2 skinless Chicken Breasts (about 12 to 16 oz)
2 slices Thick Sliced Bacon, cooked and broken into pieces.
1/2 cup Artichoke Hearts
1/4 cup fresh Spinach leaves
1/4 cup Ricotta Cheese, whole milk
1 cup Mozzarella Cheese, whole milk, shredded
1/2 cup  Vodka Pasta Sauce or other low carb Alfredo Sauce
1/4 teaspoon Seasoning Salt
1/4 teaspoon ground Black Pepper
1 tablespoon Parmesan Cheese, grated
1 tablespoon Olive Oil

Preheat oven to 365 degrees (F.).

Generously sprinkle the chicken breaks with seasoning salt and pepper. Cut the chicken breasts across the meat part way through without going all the way through to leave four pockets along the length. This is similar to Hasselback chicken.

Take one or two spinach leaves and add 1/2 tablespoon ricotta cheese in the middle, then fold and put into one of the cuts in the chicken. Repeat seven times, placing one spinach packet in each of your cuts. Divide the bacon into eight groups and stuff into each of the cuts.

The chicken before the sauce and cheese are added to the pan. You can just see the ricotta and spinach leaves peeking out from the slits.

In a skillet that can go into the oven, such as a cast iron one, add one tablespoon Olive oil and place each breast in the pan and brown slightly on the bottom, about three minutes. Distribute cut up artichoke hearts over the chicken and sprinkle with Parmesan Cheese. Spoon the Alfredo sauce over the top, spreading it smoothly over the chicken, then sprinkle the mozzarella cheese on top.

Bake for 30 to 35 minutes until the cheese is melted and lightly browned. Remove, let cool about five minutes to allow the cheese to set, then serve.

Makes 2 to 4 servings.

Nutrition Information per servings (2 servings):
Calories: 518 Fat: 30.2 g Net Carbs:5.0 g Protein: 55.3 g