Category: PROTEINS

ITALIAN LEMON BUTTER CHICKEN

I found this recipe at ALLrecipes and it was amazing!!  I did make a few changes for my family’s likes so go check out the original recipe.

ITALIAN LEMON BUTTER CHICKEN

Lemon Butter Sauce:

  • 1/4 cup white wine*
  • Juice of 2 large lemons
  • 5 tablespoons heavy cream❉
  • 1 cup butter, chilled❉
  • salt and pepper to taste

Chicken and Pasta:
1/2 pound dry farfalle (bow tie) pasta
4 skinless, boneless chicken breast halves – pounded to 1/4 inch thickness
1 tablespoon safflower oil
1 tablespoon butter
1/4 cup all-purpose flour
salt and pepper to taste
4 ounces bacon – OPTIONAL
6 ounces mushrooms, sliced – OPTIONAL
6 ounces artichoke hearts, drained and halved – OPTIONAL
chopped fresh parsley for garnish

  1. To make the sauce, pour the wine and lemon juice into a saucepan over medium heat. Cook at a low boil until the liquid is reduced by 1/3. Stir in cream, and simmer until it thickens. (TONIGHT DIDN’T WANT TO THICKEN!) Gradually add the butter 1 tablespoon at a time to the sauce, stirring until completely incorporated. Season with salt and pepper. Remove from heat, and keep warm.
  2. Bring a large pot of lightly salted water to boil. Add pasta, and cook until al dente, about 8 to 10 minutes. Drain, and set aside. (TONIGHT I MADE RICE – A GREAT SUBSTITUTE)
  3. To make the chicken, heat oil and 2 tablespoons butter in a large skillet over medium heat. In a bowl, stir together flour, salt, and pepper. Lightly coat chicken with flour mixture. Without crowding, carefully place chicken in hot oil. (If necessary, cook in batches.) Fry until cooked through and golden brown on both sides. Remove the chicken to paper towels. OPTIONAL – Stir the bacon, mushrooms and artichokes into the oil; cook until the mushrooms are soft.
  4. Cut the chicken breasts into bite-size strips, and return them to the skillet. Stir half of the lemon butter sauce into the chicken mixture.
  5. To serve, place pasta in a large bowl. Stir the chicken mixture into the pasta. Taste, and adjust seasonings. Stir in additional lemon butter sauce as desired. Toss well, and garnish with parsley. 

*a dry blush works well also.
❉I didn’t want to use so much butter so substituted 3/4 cup buttermilk this time and was pleased with the results.

Turkey Spaghetti Pie

Turkey Spaghetti Pie adapted from Everyday Light Meals
6oz uncooked spaghetti
5 Tbsp grated Parmesan cheese
1/2 cup egg substitute
3/4lb lean ground turkey breast
1 medium onion, chopped
1/2 medium green pepper, chopped
1 1/2 cups meatless spaghetti sauce
1 cup fat-free cottage cheese
1/2 cup shredded part-skim mozzarella cheese

Directions:  Cook spaghetti according to package directions.  Drain well and cool to room temperature.  In a bowl, combine the spaghetti, Parmesan cheese and egg substitute.  Transfer to a 9 inch pie plate coated with nonstick cooking spray and form into a crust; set aside. 

In nonstick skillet over medium heat, cook turkey, onion and green pepper until turkey is no longer pink; drain.  Add spaghetti sauce; heat through.  Spread cottage cheese over crust; top with turkey mixture.

Bake, uncovered, at 350 degrees for 20 minutes.  Sprinkle with mozzarella cheese.  Bake 5 minutes longer or until cheese is melted.  Let stand for 5 minutes before cutting.

Nutrition Facts
One serving (1 wedge) equals
Cal 274
Fat 11g (4g sat fat)
Cholesterol 57mg
Sodium 710mg
Carb 19g
Fiber 2g
Protein 25g

Diabetic Exchanges:  3 lean meat, 1 starch, 1 vegetable

Modifications:
-I just used 3 whole eggs instead of egg substitute (not calculated in the above nutrition facts)
-I did not use a green pepper.
-I did not use the shredded mozzarella cheese.

Here’s what you’ll need:
  • Preheat the oven to 350 degrees.
  • Chop an onion.
  • Brown the ground turkey.
  • Cook the spaghetti according to package instructions.
  • Add the onions to the ground turkey
  • Add the spaghetti sauce to the turkey to warm. 
  • In a separate bowl, pour the Parmesan cheese. 
  • Add the eggs or egg substitute.
  • Drain the spaghetti, add to the egg/cheese, and mix.
  • Pour into a coated 9 inch pan.
  • Spread the cottage over the spaghetti.
  • Add the meat mixture on top.
  • Pop in the oven for about 20 minutes.
  • Sprinkle Parmesan cheese on top.
Here’s what you’ll end up with:
The cottage cheese really added an extra gooeyness to the dish but you could also substitute ricotta.  The 2 things I would do different is that I would add more sauce and I would mix everything together and then pour it into the baking dish.  Other than that, I wouldn’t change a thing.

KIWI ORANGE GLAZED CHICKEN with SCALLION RICE PILAF

KIWI ORANGE GLAZED CHICKEN with SCALLION RICE PILAF
1 roasting chicken (6-7 pounds)
1 kiwi, chopped or sliced
3 oranges
1/4 cup honey
2 cloves garlic, minced
4 green onions, sliced and divided
1 tablespoon safflower oil
1 teaspoon sea salt, divided
1/2 teaspoon ground ginger
1/2 teaspoon roasted corriander, ground
1/2 teaspoon white pepper
1 cup uncooked rice
1/2 cup cashews, chopped
2 tablespoons fresh parsley

  • Preheat oven to 350 degrees˚.  
  • Quarter 1 orange, set aside.
  • Grate 1/2 teaspoon zest and juice remaining oranges to 1/2 cup.
  • In a small saucepan bring juice, honey and zest to a slow boil.
  • Cook about 5 minutes until slightly thickened.  Remove from heat.
  • Thinly slice scallions.
  • Place chicken in roasting pan.
  • Fill cavity with orange quarters, kiwi pieces and scallion slices.
  • In a small food processor combine oil, salt, pepper, garlic, ginger and corriander until well blended.
  • Rub over chicken.
  • Roast 1 hour 45 minutes.
  • Brush reserved honey mixture all over chicken.
  • Roast another 15-20 minutes or until 180˚.
  • Meanwhile prepare rice according to package directions.
  • Add remaining salt.
  • Stir in sliced scallions, cashews and parsley.

    Quick Chicken and Dumplings

    INGREDIENTS
    • 1 tablespoon butter
      1/2 cup pre chopped onion
      2 cups chopped roasted skinless, boneless chicken breasts
      1 (10-ounce) box frozen mixed vegetables, thawed
      1 1/2 cups water
      1 tablespoon all-purpose flour
      1 (14-ounce) can fat-free, less-sodium chicken broth
      1/4 teaspoon salt
      1/4 teaspoon black pepper
      1 bay leaf
      8 (6-inch) flour tortillas, cut into 1/2-inch strips
      1 tablespoon chopped fresh parsley

    Preparation

    1. Melt butter in a large saucepan over medium-high heat. Add onion; sauté 5 minutes or until tender. Stir in chicken and vegetables; cook 3 minutes or until thoroughly heated, stirring constantly.
    2. While chicken mixture cooks, combine water, flour, and broth. Gradually stir broth mixture into chicken mixture. Stir in salt, pepper, and bay leaf; bring to a boil. Reduce heat, and simmer 3 minutes. Stir in tortilla strips, and cook 2 minutes or until tortilla strips soften. Remove from heat; stir in parsley. Discard bay leaf. Serve immediately.

    From My Recipes.com…

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    Happy Eating…









    West Texas Chipotle Chicken Wrap


    We are getting geared up for playoff football around my house.  This is a perfect recipe for your football party.

    West Texas Chipotle Chicken Wrap adapted from Kids Eat Right
    ½ cup reduced-fat mayonnaise
    ¼ cup light sour cream
    2 tablespoons fresh lime juice
    1 jalapeno pepper, seeded and minced
    ½ teaspoon diced chipotle pepper
    ¼ teaspoon salt, optional
    3 cups cooked chicken, cut into ¾-inch cubes
    1 cup chopped tomato
    1 avocado, peeled and chopped
    3 tablespoons chopped fresh cilantro
    6 flour tortillas

    Directions:  Combine the mayonnaise, sour cream, lime juice, jalapeno, chipotle peppers, and salt in large mixing bowl. Place the chicken, tomato, avocado, and cilantro in a bowl with the mayonnaise mixture and toss lightly to coat. Top each of the 6 tortillas evenly with the chicken mixture. Roll.

    Cooking Tip

    This filling can serve as a cold entree, a wrap sandwich filling, or a tasty pasta salad (add 2 cups cooked orzo and increase the seasonings to taste).
    Serving Size is 1 wrap.  480 calories, Protein 28g, Dietary Fiber 4g, Total Fat 20g (Sat Fat 4g), Sodium 820mg

    Here’s what you’ll need:

    I used this all-natural, pre-cooked chicken from Trader Joe’s but you could always just use frozen, fresh or even rotisserie chicken.

    Chop up the pepper and tomato.
    Mix the mayo and sour cream.
    Cook the chicken.
    Mince up some cilantro.

    Cut up the chicken.

    • Add the chicken, tomato, and pepper to the mayo/sour cream.
    • Warm your tortillas.  You can do this by putting two in two paper towels and microwave for 20-25 seconds. 
    • Put the mixture onto the tortilla and roll.
    Here’s what you’ll end up with:

    These little roll-ups were so easy to make and were totally finished in under 15 minutes.  You can serve them hot or cold.
    To make them even healthier, substitute 1/2 of the mayo and sour cream with Greek yogurt.
    You also could roll them all up and put them in a microwave-safe dish, sprinkle with cheese and then microwave for 30 seconds or so.  Serve with sour cream and salsa on the side.
    These wraps had great flavor and with the creaminess of the mayo/sour cream, I didn’t even need to dip them in salsa.  For a hotter version, add jalapenos or even a can of diced chilies.
    Hope you enjoy!
    April

    Fire Roasted Chicken Wings – Fire Day Friday

    The NFL playoffs are firing up and so are grills at game day parties everywhere.   There will be “chicken wings” on menus but these are a little different.  Instead of the traditional hot wing pieces of “drumettes” and “wingettes”, these use whole chicken wings.
    It’s cold and possibly snowy wherever you are and you probably don’t want to drag your grill out.  Good news, you don’t have to.  You can do this one in your oven, if you have to.  But they are even better roasted on your grill.
    Fire Roasted Chicken Wings
    Adapted from Adam Perry Lang’s BBQ25
    Serves 6
    Ingredients
    • 24 chicken wings (whole wings, not wing parts)

    For the marinade

    • 1 Tbsp kosher salt
    • 1.5 tsp black pepper, coarsely ground
    • 1 tsp garlic powder
    • 1 Tbsp peanut oil
    • 1 Tbsp Worcestershire sauce
    • 1 Tbsp red wine vinegar
    • 1 Tbsp hot sauce

    For the BBQ glaze

    • 1 cup BBQ sauce (use your favorite)
    • 2 Tbsp brown sugar
    • 1/4 tsp cayenne pepper

    Instructions

    1. Combine the marinade ingredients and marinate the wings for 1-3 hours. 
    2. Preheat your grill to 300f for indirect heat* (or your oven). 
    3. Drain the wings and pat them dry.  Take the wing tip and tuck it behind the other end of the wing (the “drumette”.
    4. Place the wings on your grill (or in your oven) for 1 hour.
    5. Remove the wings and toss a large bowl with the BBQ glaze ingredients.
    6. Raise the grill (or oven…you really aren’t using your oven are you? ha ha) temp to 400f.  
    7. Cook the wings for another 30 minutes.
    8. Eat and enjoy!

    Notes

    • Indirect heat is where you put the hot coals on one side of the grill and cook your food on the other side while the grill lid is closed so the meat “fire roasts” instead of grilling. 

    Brown Sugar Pork Chops with Onions

    Prep Time: 15 min
    Total Time: 25 min
    Servings: 4 servings


    See More Better Homes and Gardens Recipes
    Ingredients

    • 2 teaspoons vegetable oil
    • 4 boneless pork rib or loin chops, 1/2 to 3/4 inch thick
    • 1/4 teaspoon ground black pepper
    • 1 medium onion, halved lengthwise and thinly sliced
    • 1/4 cup orange juice
    • 2 tablespoons packed brown sugar
    • 1/4 teaspoon crushed red pepper (optional)

    Directions
    1. In a large skillet heat oil over medium heat. Sprinkle chops with black pepper. Cook chops in hot oil for 6 to 8 minutes, until brown on outside and slightly pink in center, turning once halfway through cooking time. Remove chops from skillet; cover and keep warm.
    2. For sauce, in same skillet cook and stir onion over medium heat for 3 minutes or until tender. Push onion aside. Remove skillet from heat; add orange juice and brown sugar. Return to heat. Cook and stir for 1 minute or until sugar is dissolved. Stir onions into sauce.
    3. Spoon sauce over chops; sprinkle with crushed red pepper, if desired. Serve with steamed green beans.

     
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    Happy Eating…

    HONEY LIME ENCHILADAS

    Enchiladas are just something that I never grow tired of. For one thing, you can make them a bazillion different ways.  So I’m always excited when I see a new way to make enchiladas.  This time I needed something quick.  I had the chicken, I just needed stuff to put in it.  These were perfect.

    The flavor combination of the honey, lime and chipotle is wonderful.  A lot sweet with a little spice for the tongue. 

    This recipe made a lot, we froze one 8 x 8 pan so I have something to look forward to next month! 

    Honey Lime Enchiladas

    Adapted from TidyMom

    2 pounds chicken, cooked and shredded
    2 cans (15 oz) black beans, rinsed and drained


    6 tablespoons honey (1/4 cup + 2 tablespoons)
    1/2 cup lime juice
    1 tablespoon chipotle chili powder
    1 teaspoon garlic powder


    2 (10 oz) cans green enchilada sauce
    6 ounces colby jack cheese (or whatever kind you’d like)
    1/2 cup milk
    18 -6 inch 100 calories whole wheat tortillas

    • Cook chicken, cool, shred.  Mix together the honey, lime juice, chipotle chili powder and garlic powder.  Add the chicken and black beans to it, stir and marinate in the frig for 30 minutes or more. 
    • I used a 9 x 13 pan and an 8 x 8 pan.  Pour a small bit of sauce on the bottom of the pans. 
    • Mix milk with the enchilada sauce. 
    • Lay out tortilla. Spread a small amount of enchilada sauce around on tortilla.  Place 1/4 cup of chicken/bean mixture on the tortilla, sprinkle with a bit of cheese.  Not too much as you want to save some for the top. Fold enchilada and place in pan. I got 12 in the 9 x 13 pan and 6 in the 8 x 8 pan.  Cover enchiladas with the rest of the sauce and sprinkle with cheese.  Bake at 350 for about 30 minutes.  Or cover one pan with aluminum foil and freeze for another night. 

    You could also use 3 – 8 x 8 pans with 6 enchiladas in each and freeze two of them.


    Total calories = 4801 calories
    18 servings = 267 calories per enchilada

    SHEPHERD’S PIE

    Shepherd’s Pie adapted from Taste of Home Everyday Light Meals
    6 medium potatoes
    1 pound carrots, cut into 1/4-inch slices
    1 1/2 pound lean ground beef
    1 large onion, chopped
    1 jar (12oz) fat-free beef gravy
    1 teaspoon salt, divided
    1/2 teaspoon rubbed sage
    1/2 teaspoon dried thyme
    1/4 teaspoon dried rosemary, crushed
    1/4 teaspoon pepper
    1/3 cup fat-free milk
    1 tablespoon butter
    2 tablespoon shredded Parmesan cheese

    Directions:  
    • Peel and cube the potatoes; place in a large saucepan and cover with water.  Bring to a boil over medium-high heat; cover and cook for 20 minutes or until tender.  Add 1inch of water to another saucepan; add carrots.  Bring to a boil.  Reduce heat; cover and simmer until crisp-tender, about 7-9 minutes.  Drain.
    • In a large nonstick skillet, cook beef and onion over medium heat until meat is no longer pink; drain.  Stir in the carrots, gravy, 1/2 tsp salt, sage, thyme, rosemary and pepper.  Transfer to a shallow 3qut baking dish coated with nonstick cooking spray.
    • Drain the potatoes; mash with milk, butter and remaining salt.  Spread over meat mixture.  Sprinkle with Parmesan cheese.  Bake, uncovered, at 375 degrees for 40-45 minutes or until heated through. 

    Nutrition Facts:
    Cal 390
    Fat 13g (6g sat fat)
    Choles 53mg
    Sodium 859mg
    Carb 43g
    Fiber 6g
    Protein 30g

    Diabetic Exchange:  3 lean meat, 2 starch, 2 vegetable, 1/2 fat

    Modifications:
    -I used ground chicken instead of ground beef.
    -I added a can of Italian styled diced tomatoes.
    -I used a packaged gravy instead of a jar.
    -I did not sprinkle with Parmesan cheese.

    Here’s what you’ll need:
    • Peel and cube the potatoes.
    • Slice up the carrots.
    • Dice up the onion.

    • Put the carrots in water to boil and soften.
    • Preheat the oven to 375 degrees.
    • Brown the meat.
    • Cook the potatoes, drain and add the butter.
    • Add the onion to the ground chicken.
    • Once the chicken is cooked through, add the carrots.
     
    • I decided to use a can of Italian-style diced tomatoes.  Add the tomatoes and the herbs.
    • Make the gravy.  If using jarred gravy, skip this step.
    • Add the gravy to the pot and let simmer for 5-6 minutes.
    • Pour into a greased baking dish.
    • Spread the mashed potatoes over the top.
    • Bake in the oven for 40-45 minutes.
    Here’s what you’ll end up with:
    Our Thoughts:
    We love shepherd’s pie around this house and this one is no different.  The addition of the brown gravy in with the mixture of onions and tomatoes really gave an extra depth. This is a perfect comfort food dish!

    TUNA CAKES with FRENCH REMOULADE SAUCE ~ CRAB or SALMON too

    Good Morning, Tamy here filling in for Joanne. While I know these aren’t Italian they are yummy and simple, so we’ll just go with Simple Saturday.

    TUNA CAKES with FRENCH REMOULADE SAUCE
    CAKES
    12 ounce can all white albacore tuna, drained well**
    1 large egg
    1/8 cup mayonnaise
    panko crumbs
    sea salt, to taste
    white pepper, to taste
    1 tablespoon green Tabasco sauce

    SAUCE
    1/4 cup champagne vinegar
    1/2 cup safflower oil
    1 teaspoon sea salt
    1/2 teaspoon white pepper
    1/2 cup powdered sugar

    • In a medium mixing bowl whisk egg until golden and consistency is smooth.
    • Add mayonnaise, salt, pepper and green Tabasco sauce, whisking until well blended.
    • Add enough panko crumbs to make a paste.
    • Add tuna and blend well.
    • Form 6 cakes or logs.
    • Set cakes on paper towels and chill 30 minutes.  The paper towels will draw out excess moisture.
    • In a cast iron pan melt butter.
    • Roll cakes in panko crumbs.
    • When butter is frothy, add tuna cakes.
    • Brown each side until golden.
    • In a food processor mix together all the sauce ingredients until well blended.
    • Microwave 1 minute until hot.
    • Pour over tuna cakes and enjoy.

    **Crab or Salmon works well too.

    Jerk Chicken Wraps – Fire Day Friday

    Ahhh, the holiday parties have passed but don’t look now…NFL playoffs are starting and tailgate parties are popping up.  

    I know, chicken wraps can seem a little boring, but not these.  These wraps are packed with the bold flavors of Carribean jerk seasoning and are great portable “party food”. 

    Jerk Chicken Wraps
    Serves: 10 wraps

    Ingredients

    • 4 ea chicken breasts, boneless, skinless
    • 2 1/2 cups jerk marinade  (1/4 cup reserved for mayo)
    • 10 ea flour tortilla, burrito size
    • 1 head iceberg lettuce, shredded
    • 4 oz cheese, sliced thin (monterey jack, colby jack, or pepper jack)

    For the spicy mayonnaise

    • 1/2 cup mayonnaise
    • 1/4 cup jerk marinade

    Instructions

    1. Marinade the chicken according to the marinade directions.  You can use a commercial brand, Walkerswood is a popular brand but I’ve never tried it.  I prefer to make my own with a blend of dry seasonings, onions, chilies, and liquids (recipe here).  
    2. Mix the mayo ingredients together and refrigerate for at least 1 hour before serving.
    3. Preheat a charcoal grill to medium heat (350f).
    4. Grill 8-10 minutes a side or until the chicken breasts reach an internal temperature of 160f.  
    5. Let chicken rest for 15 minutes before slicing as thin as you can across the grain.
    6. On each tortilla, smear 1 tablespoon of the spicy mayo to one side.  Top with two slices of cheese, a handful of lettuce, and several slices of chicken.
    7. Fold the top of the tortilla down, the bottom up and roll up burrito style. 
    8. Slice in half and serve.

    Notes

    • You can cook the chicken a day in advance.  These wraps are delicious served hot or cold.
    • I use a lower grill temp for chicken because I don’t want the savory marinade ingredients to burn.  But if you like to grill at high temps and 4-6 minutes a side, knock yourself out.  
    • Also makes a tray of 20 appetizer servings.
    • I like to wrap ours in deli paper before slicing, it holds them together better if making a tray of them.
    Jerk usually uses bone in chicken but tastes great on boneless chicken too!
    Place to the side like this, fold top down, bottom up and roll left to right.