Category Archives: Poultry

Crock Pot Recipes, Main Dish, Poultry, Recipes, Seafood, Soups and Stews

Slow Cooker East Texas Jambalaya

Hey, y’all!  This here recipe is a variation of one PK’s mother, Toni Kelly, used to make and we’ve adapted it a little to make it low carb and add more meat to it. The changes are in the choices of vegetables and tomatoes that go into it.  Always, a southern recipe includes the “holy trinity” of Cajun-cooking, which is celery, bell peppers, and onions.  This is a delicious and slightly spicy dish that warms you up on a cold day and just bursts with flavor as you eat it.

And it is pretty easy to make.  If you want to put it on before you leave for work, then do the prep work, including lightly cooking the chicken and bell pepper, onions, and celery the night before and refrigerating until morning when you put it all in the slow cooker.  Then just add the rest of the ingredients, except the shrimp and mushrooms, put it on low to cook all day.  When you come home, check the seasoning mix, adjust, then add the shrimp and mushrooms and cook for another 30 minutes to cook the shrimp.

You want to look for the lowest net carbs for the tomatoes that you can find. Check the nutrition information on the back of the can, which is per serving, and find the carbohydrate count, then subtract the fiber. This is the net carb count of one serving. I used canned tomatoes that were 8 net carbs per cup for the calculation. You can add more chicken without increasing the carb count, but the calorie count will go up accordingly. If you are making chicken only, then use two whole breasts (4 of the half breasts).

1 whole Chicken Breast, skin removed
1 link Andouille Sausage
1 oz. can whole or diced, peeled Tomatoes
1 cup Butternut Squash, cubes (optional)
1 cup Green Bell Peppers cut into strips
1 cup Zucchini, (Green and Yellow), sliced
3 stalks Celery, trimmed and chopped
1 cup Chicken Broth
1/3 cup Mushrooms, sliced
6 oz. Shrimp, peeled and cleaned
1/2 cup Ham, diced
1 teaspoon Olive Oil
Salt and Pepper to taste
1/2 tablespoon Garlic
1/2 tablespoon Creole Seasoning
1/2 cup Onions, Chopped
2 tablespoons Pumpkin Puree

Cut chicken into cubes or small bite-sized pieces. Cut the sausage into small pieces and dice the ham. In a large skillet, add 1 teaspoon olive oil and over medium heat, sauté the garlic, celery, and onion until the onion sweats and softens a little, then add to the slow cooker. Add green peppers to the skillet, then the chicken. Add a little more olive oil if needed. Cook for a couple of minutes to just get the chicken to start to firm up. This is mostly to add flavor to it before adding to the cooker. Put the chicken and peppers in the cooker.

Add the tomatoes, zucchini, butternut squash, chicken broth, Creole seasoning, salt and pepper. Turn the cooker on High and cook for 1 hour, then reduce it to low setting. Let cook for two hours. Check the seasonings in the sauce and adjust if needed, then add the ham and the pumpkin puree. The pumpkin will work to thicken the sauce and adds a little flavor. Cook another 30 minutes, then add the shrimp and the mushrooms. Cook another 30 minutes or until the shrimp are cooked through, but not overcooked.

Serve with cauli-rice or stir-fried angel hair cabbage to keep the carbohydrates low. The butternut squash adds an interesting flavor to the Jambalaya, but can be omitted, which will also reduce the number of carbs per serving. Makes 8 servings, about 3/4 cup each.

Nutrition info with Butternut Squash per serving:
(doesn’t include the cauli-rice or cabbage)
Calories: 150 Fat: 5.1 g Net Carbs: 7.6 g Protein: 16.3 g

Nutrition info without Butternut Squash per serving:
(doesn’t include the cauli-rice or cabbage)
Calories: 140 Fat: 5.0 g Net Carbs: 5.6 g Protein: 16.1 g

Notes: Jambalaya is a flexible stew, but almost always includes chicken and the “holy trinity” of southern cooking, but the vegetable and meat choices vary with personal taste. You can add other vegetables such as okra, green beans, cauliflower, carrots or broccoli. The carbs will vary a little based on what you add, but it will be close.

Typical net carb (nc) values of the possible add-ins per half cup diced or chopped:
Okra – 1.6 g nc; Green Beans (fresh) – 2.0 g nc; Cauliflower – 1.3 g nc; Carrots – 4.3 g nc; Broccoli – 1.0 nc; Butternut Squash – 7.8 g nc; Turnip Greens – 1.1 g nc; Turnips – 3.0 g nc; Kohlrabi – 1.5 g nc; White Potato – 10 g nc

 

Crock Pot Recipes, Main Dish, Poultry, Recipes

Slow Cooking Coc au Vin

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I don’t know about your part of the world, but here in Reno, Nevada, the season just turned to the crisp, darn near freezing nights, of FALL!  At our house, we try to hold out until November 1 before turning on the heater, but I broke down this week when I woke up in the morning from sleeping with my robe wrapped around my head and surrounded by cats seeking warmth.  So mid-October and the heat is on.

But it’s also a great time for stew and soups.  One terrific way to make a delicious meal is your slow cooker.  With a little preparation, you can toss all the ingredients into the pot before you head off to work or whatever else you have planned and come home to a fully cooked meal.

This isn’t the recipe for that.  Yes, it’s a slow cooked meal and it is a delicious French version of a chicken stew with wine, but the preparation takes about thirty to forty minutes with the chopping and cooking.  But, if you do all the work the night before, then put it in the cooker in the morning, then it is simple.  Just prepare  the ingredients, do the skillet cooking, then bag the chicken and the vegetables separately and refrigerate overnight.  Layer them into the pot with the vegetables first, then the chicken, set the cooker on low, then get on with your day.

Slow Cooker Coc au Vin

8 boneless, skinless Chicken Thighs
Salt and pepper to taste
3 tablespoons Low Carb Flour
4 slices Bacon , roughly chopped
3 tablespoons unsalted Butter or Olive Oil , divided
1 package white or Baby Bella Mushrooms , sliced
2 large Carrots , cleaned and sliced
2 stalks Celery, cleaned and sliced
1 medium Yellow Onion , chopped
2 cloves Garlic , chopped
1/2 cup Chicken Broth
1 cup Red Wine
2 large sprigs fresh Thyme

Begin by prepping the vegetables. Cut the carrots into about 1 inch slices. If they are thick, you can cut each slice in half so they cook quicker. Clean and slice the celery stalks into the same size pieces. Chop or slice the onion, depending on your preference. If the mushrooms need to be cut, do that also. Chop or mince the garlic into tiny pieces.

Put a piece of waxed paper on a baking sheet, then place the skinned and boned chicken on it. Sprinkle with salt and pepper to your preference, then sprinkle and pat low carb flour over the chicken. Turn the chicken over and repeat. Set aside.

Cook bacon in a large skillet or use my method and cook it between two pieces of paper towel on a plate in the microwave until it is crisp. Discard any bacon grease and wipe the pan clean with a paper towel. Add 2 tablespoons butter to the pan and cook the chicken until browned on each side, then remove to a paper towel.

Add the rest of the butter along with the mushrooms and cook until the mushrooms begin to brown along the edges, then add the onions, garlic, celery and carrots. Add a little salt to your preference. Cook until the carrots begin to soften, then transfer all the vegetables to the bottom of the slow cooker. Add chicken broth. Layer the chicken over the top, then pour the wine over the top and add the thyme. I prefer to remove the leaves and just use those as to putting the whole sprig in.

Turn the slow cooker to the low setting. For those who have a warmer setting, medium and high on their cookers, this would be the medium setting. The stew will be cooked in about six hours. In a hurry, use the high setting for two hours, then lower it to low or medium.

Makes 6 servings.

Nutrition Information per serving:
Calories: 268.5 Fat: 12.3 g Net Carbs: 5.3 g Protein: 21.3 g

Main Dish, Mexican/Spanish Recipes, Poultry, Recipes

Quick Chicken Quesadillas

Lots going on this month, the new cookbook on the way and some last minute baking for that for photographs and I’m running behind, then throw in a computer problem or two and my month is kaput.  So, let’s end this month with an easy to put together recipe.  Don’t forget “Sweets by the Season” will be out in October!

Got a little leftover chicken and some cheddar cheese? Add a tortilla and some salsa and you have a quick and simple lunch or dinner.

Chicken Quesadillas

2/3 cup Cooked Chicken, diced or cut into slices
1/2 cup Cheddar or Cheddar Jack Cheese
4 tablespoons Tomato Salsa (about 2 nc per serving)
2 Low Carb Tortillas
2 tablespoon Butter
4 or 6 slices of Haas Avocado (optional)
2 tablespoons Sour Cream (optional)

Warm the tortilla over a hot burner or for about 5 seconds in a microwave. Put the 1/2 the chicken down the middle, slightly to one side, top with half the cheese and salsa. Fold the tortilla over the filling to make a turnover shape.

Heat the butter over medium heat in a skillet until it is melted, then put the stuffed tortilla into the pan and cook it until it is browned on one side, about three to five minutes depending on how high the heat is. Use a spatula to turn the tortilla to the other side and brown it also. This should be enough to heat the chicken and melt the cheese.

Put on a plate and garnish with sour cream and 2 or 3 avocado slices.

Makes 2 servings.

Nutrition Info per serving:
Calories: 347.6 Fat: 23.9 g Net Carbs: 3.5 g Protein: 28.2 g

Nutrition Info per serving (with avocado and sour cream):
Calories: 445.5 Fat: 33 g Net Carbs: 4.7 g Protein: 29.5 g

Main Dish, Mexican/Spanish Recipes, Poultry, Recipes

Spicy Chicken with Cauli-rice Casserole

Spanish rice was a staple when I was growing up and no one made it as wonderfully as my grandmother.  It wasn’t like the pale, barely a taste of tomato Spanish rice you find at Mexican restaurants.  Grandmother’s featured whole tomatoes, onions and peppers in the dish. This made it easy for it to become a casserole dish with a little meat or chicken added.

This is my low carb adaptation of the Chicken with Spanish Rice dish made with low carb cauliflower rice (cauli-rice) instead of the high starch grain.  I also use riced Daikon radish it which rounds out the flavor a little more.

Spanish Chicken with Cauli-Rice

2 cups Cauliflower pieces
1 cup Daikon Radish, riced (Optional)
1/2 Onion, chopped
1 tablespoon Butter
1 teaspoon Better than Bullion chicken
1/2 cup Sweet Peppers, riced
2 cups Chicken, cooked and cubed
1 cup canned Tomatoes, chopped
1 teaspoon Cumin
1/2 teaspoon Salt
1/2 teaspoon Pepper
1 teaspoon Cayenne or Red Pepper
1/2 teaspoon dried Cilantro
1/4 cup chopped Baby Corn
1 cup cheddar cheese

If you’re not using Daikon radish, then use an extra cup of cauliflower rice.

Rice cauliflower and daikon in a food processor or use a grater or ricer. In a large skillet, add 1 tablespoon butter and add the onions. Cook over medium heat until they glisten, then add the riced cauliflower. Stir. Mix 1 teaspoon bullion with 1/2 cup hot water and stir to melt. Add to the pan and mix in. Reduce heat to a simmer and cook for about 20 minutes. Check the liquid level every few minutes and add water if needed.

Add the tomatoes, peppers, seasonings, chicken and baby corn. Stir and cook for about 10 minutes.
Preheat oven to 360 degrees (F.) Spray a 2 quart casserole dish with cooking spray. Spoon or pour the contents of the skillet into the casserole dish. Sprinkle cheese over the top.

Bake for about 30 minutes until the cheese is melted and lightly browned.
Serves 6.

Nutrition Information per serving:
Calories:172 Fat: 7.3 Net Carbs: 3.9 g Protein: 20.9 g

With 1 cup of riced Daikon Radish
Calories: 158 Fat: 7.2 g Net Carbs:4.6 g Protein: 31.3

Note:  I’ve noticed that with many spiced dishes, they gain more flavor when they’ve been refrigerated for a day or two, so this recipe will store well and get more flavorful on the second serving.

Is this anything like a dish your mother or grandmother prepared?  I think this is more Tex-Mex than traditional Mexican.

Mexican/Spanish Recipes, Poultry, Recipes

Easy to Make Baked Chicken with Zucchini

This is similar to a recipe that I made before for Salsa Chicken that is cooked in a skillet, but this recipe takes it a step or two further and you use your oven or toaster oven to finish cooking it, plus I’ve added zucchini and cheese to make a more complete meal.  Serve it over a bed of cauliflower rice and all you need to add is a small dinner salad to make a great meal.  If you love Mexican or spicy foods, this is a meal that pleases the taste buds.

I used a salsa from my neighborhood grocery store Raley’s that included corn in it.  It is 2 net carbs per 2 tablespoons.  La Victoria Medium Salsa is 1 net carb per 2 tablespoons, so you can save a carb per serving by using a lower carb’d salsa.   Check the nutrition information on the bottle to look for the lower carb’d ones.

Baked Spanish Chicken with Zucchini 

4 Chicken Tenders (about 2 breasts)
1/2 cup Zucchini, sliced
6 tablespoons Tomato Salsa
1 teaspoon Garlic, minced
1teaspoon Olive Oil or Coconut Oil
1 cup Cheddar Jack Cheese, grated
1 1/2 cup Cauliflower, riced
1 tablespoon Butter
1 teaspoon Chicken bullion
Salt and Pepper to taste

Preheat oven to 365 degrees (F.) Spray a baking pan to fit the chicken with cooking spray.

Sprinkle salt and pepper (or any other seasoning you wish) over the chicken pieces. Heat the olive oil in a pan over medium heat then add the minced garlic. Cook until it begins to brown, then add the chicken. Brown the chicken on both sides. Put 4 tablespoons of salsa over the chicken and stir it in, then add the zucchini to lightly cook.

Cook and stir for about five minutes, then transfer to the prepared baking pan. Spread the remaining two tablespoons of salsa over the top, then sprinkle the cheddar cheese over it.

Bake for about 20 minutes until the chicken is completely done.

While the chicken bakes, prepare the cauliflower rice. Put 1 tablespoon butter in a skillet to melt over medium heat. Add the cauliflower and stir well to coat with butter and lightly toast. Add 1/2 cup of water with the bullion and stir into the cauliflower. Lower the temperature to a simmer and let cook for about 15 minutes. Check the water in it and stir a couple of times while it cooks. If you need to add more water, then add about 2 tablespoons.

The cauliflower will be done about the same time as the chicken. Put 3/4 cup of cauli-rice on the plate and serve half the chicken over it, getting half the zucchini and sauce in the serving.

Makes 2 servings.

Nutrition Info per serving:
Calories: 419 Fat: 19.7 g Net Carbs: 8.6 g Protein: 47.7 g