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Slow Cooker Chicken

12 Sep

Slow Cooker Chicken - easy and delicious!

Start by placing foil balls in the bottom of the slow cooker. This step is not absolutely necessary. The benefit is that it is easier to remove from the slow cooker in one piece if the bottom of the chicken hasn’t been simmering away in the juices all day. It’s really delicious either way, but creating a foil ball rack in the slow cooker makes it more like a traditional roasted chicken you can carve

Ingredients

1 whole chicken around 5 pounds, insides removed and washed and patted dry

1 tablespoon of paprika – more or less to taste

3 Tablespoons of steak seasoning – more or less to taste

Salt and Pepper

Directions

Remove any insides and rinse chicken well. Pat dry with paper towels. Season the entire chicken, inside and out. I use salt, pepper, paprika and all-purpose steak seasoning.

Cook chicken on high for 4 to 4 1/2 hours depending on size of chicken and strength of your slow cooker. Times will vary, so use a food thermometer to ensure the chicken has reached 165 degrees. Let your chicken rest on a cutting board for about 20 minutes before carving..

Egg stuffed Baked Potato

2 Sep

Ingredients
baked potatoes, slightly cooled
Olive Oil
kosher salt and black pepper
shredded cheese (cheddar, gruyere, fontina, pepperjack, or other of your choice) – optional
eggs additional fillings of your choice: sauteed vegetables, bacon or ham, etc.

Instructions Preheat oven to 350 degrees.

Slice a layer off the top of each potato. Use a spoon to gently scoop out insides, leaving a thin layer of potato against the skin and avoiding puncturing the bottom. Reserve scooped potato for another use.

Brush inside of each potato with olive oil and sprinkle with a little salt and pepper. Sprinkle a layer of shredded cheese into each potato and add fillings as desired (vegetables, diced meat, etc.) Fill each potato about 3/4 full. Crack one egg into each potato. Sprinkle with a little more salt and pepper. Top with additional cheese and toppings if desired.

Place potatoes on a baking sheet and cook for about 20 minutes. Egg whites should be set and yolks soft.

Tandoori Chicken

2 Sep

INGREDIENTS

3 Tbsp vegetable oil
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 teaspoon cayenne
1 Tbsp garam masala
1 Tbsp sweet (not hot) paprika
1 cup plain yogurt
2 Tbsp lemon juice
4 minced garlic cloves
2 Tbsp minced fresh ginger
1 teaspoon salt
4 whole chicken legs (drumsticks and thighs), or its equivalent, skinless, bone-in

METHOD

1 Heat the oil in a small pan over medium heat, then cook the coriander, cumin, turmeric, cayenne, garam masala and paprika, stirring often, until fragrant (approximately 2-3 minutes). Let cool completely.

2 Whisk in the cooled spice-oil mixture into the yogurt, then mix in the lemon juice, garlic, salt and ginger.

3 Cut deep slashes (to the bone) in 3-4 places on the leg/thigh pieces. Just make 2-3 cuts if you are using separate drumsticks and thighs. Coat the chicken in the marinade, cover and chill for at least an hour (preferably 6 hours), no more than 8 hours.

4 Prepare your grill so that one side is quite hot over direct heat, the other side cooler, not over direct heat. If using charcoal, leave one side of the grill without coals, so you have a hot side and a cooler side. If you are using a gas grill, just turn on one-half of the burners. Use tongs to wipe the grill grates with a paper towel soaked in vegetable oil. Take the chicken out of the marinade and shake off the excess. You want the chicken coated, but not gloppy. Put the chicken pieces on the hot side of the grill and cover. Cook 2-3 minutes before checking.

5 Turn the chicken so it is brown (even a little bit charred) on all sides, then move it to the cool side of the grill. Cover and cook for at least 20 minutes, up to 40 minutes (or longer) depending on the size of the chicken and the temperature of the grill. The chicken is done when its juices run clear.

Let it rest for at least 5 minutes before serving. It’s also great at room temperature or even cold the next day.

Serve with naan, and Indian flatbread, or with Indian style rice, with yogurt-based raita on the side.

Yield: Serves 4-6.

Fresh Tomato Sauce

16 Jul

4lbs tomatoes
1/4 cup Olive oil
1 small onion
2-3 small cloves garlic
1/2 medium carrot
1/2 stalk celery
1/2 teaspoon salt
1-2 fresh basil leaves

Peel and seed tomatoes.
Finely chop onion, carrot, celery and garlic then cook over medium heat for ~10 minutes stirring constantly.  Add chopped tomatoes and reduce heat to medium-low. Simmer for 45 minutes.  Salt to taste adding finely chopped fresh basil leaves.

Makes about 4 cups.

Tuna Rigatoni Puttanesca

6 Apr

 

12 oz whole-grain rigatoni
2 Tbsp olive oil
4 cloves garlic, thinly slices
1/2 tsp dried hot pepper flakes
28 oz no-salt-added diced tomatoes
1/4 cup no-salt-added tomatoe paste
6 oz cans no-salt-added chunk water-packed tuna, drained
1 cup Kalamata or other brined black olives, pitted and halved
2 Tbsp capers, drained and rinsed
1/4 cup chopped fresh Italian parsley
1/4 tsp sea salt
1/4 tsp freshly ground black pepper

In a large pot of boiling salted water, cook rigatoni until tender but firm, 8-10 minutes.  Drain, reserving 1/4 cup of the cooking liquid.

Meanwhile, heat oil in large deep skillet over medium heat.  Fry garlic and hot pepper flakes until lightly golden and fragrant, about 15 seconds.  Add tomatoes, tomato paste, tuna, olives and capers.  Bring to boil, reduce heat and simmer, breaking tuna up with a spoon, until slightly thickened, about 8 minutes.  Stir in parsley, salt and pepper; simmer for 1 minute.

Stir in pasta and the reserved cooking liquid; heat through tossing to coat, about 1 minute.

NUTRITIONAL INFORMATION

CALORIES PER SERVING: 650
PROTEIN: 38 g
CARBS: 77 g
GRAMS OF FAT: 25 g
SAT FAT: 2 g
CHOLESTEROL: 25 mg
FIBER: 11 g
SUGARS: 12 g

Chicken and Shrimp Fusilli with Corn

6 Apr

2 Tbsp extra virgin olive oil
2 cloves garlic, minced
1 1/2 tsp sweet smoked or regular paprika
1/2 tsp sea salt
1/2 tsp fresh ground black pepper
10 oz boneless, skinless chicken breasts or thighs, cut into 2-inch pieces
8 oz uncooked extra-large shrimp, peeled and deveined
12 oz brown rice fusilli or whole-wheat fusilli
1/2 sweet or red onion, thinly sliced
1 sweet green pepper, seeded, quartered then sliced crosswise into thin strips
2 cups cherry tomatoes or grape tomatoes, halved
1 cup fresh or frozen, thawed sweet corn
1 tsp dried basil
1 cup crumbled low-fat ricotta cheese

In large bowl, toss half the oil, garlic, paprika, salt and pepper.  Add chicken and shrimp, toss to coat.

Meanwhile, in large pot of boiling salted water, cook pasta until tender but firm. 8-10 minutes, drain and return to pot, reserving 1/2 cup cooking liquid.

In large deep skillet over medium-high heat, fry chicken and shrimp, stirring, until golden and just cooked through, 4-5 minutes.  Transfer to a clean bowl and return skillet to stove top.

Heat remaining oil in skillet over medium heat; fry onion, green pepper, tomatoes, corn and basil, stirring occasionally, until softened, about 5 minutes.  Return chicken, shrimp and any accumulated juices to skillet, along with pasta, ricotta cheese, and the reserved cooking liquid; heat through, tossing to coat, about 1 or 2 minutes.

Eat Up !!!!

NUTRITIONAL INFORMATION

CALORIES PER SERVING: 631
PROTEIN: 41 g
CARBS: 85 g
GRAMS OF FAT: 15 g
SAT FAT: 4 g
CHOLESTEROL: 139 mg
FIBER: 6 g
SUGARS: 5 g

Pasta Carbonara

28 Mar

10 slices lean turkey bacon, chopped
4 eggs (use Hi-Omega3 free range)
1 cup grated low-fat Parmesan cheese
3/4 cup light cream (use the 5% type)
1/2 tsp freshly ground black pepper
1 lb multigrain or whole-wheat spaghetti
4 cups lightly packed torn spinach leaves

In a non-stick skillet over medium heat, cook bacon until golden brown, about 5 minutes.
To reduce fat content, transfer to paper towel-lined bowl; set aside.

In large bowl, whisk together eggs, cheese, cream and pepper; set aside.

In large pot of boiling salted water, cook spaghetti until tender but firm, 8-10 minutes, adding spinach 20 seconds before the end of cooking time.
Drain, reserving 3/4 cup of the cooking liquid.

Immediately add paste and 1/2 cup of the reserved cooking liquid to egg mixture and toss well to lightly cook eggs and coat pasta.
Add bacon, and as much of th eadditional 1/4 cup cookin gliquid as needed to make the sauce creamy.

Enjoy

NUTRITIONAL INFORMATION

CALORIES PER SERVING: 619
PROTEIN: 42 g
CARBS: 88 g
GRAMS OF FAT: 16 g
SAT FAT: 7 g
CHOLESTEROL: 276 g
FIBER: 7 g
SUGARS: 1 g

Mexican Chicken Lime Soup

27 Mar

2 teaspoons olive oil
1 medium onion , chopped
2 cloves garlic , smashed
2 boneless skinless chicken breast half , diced in half inch pieces
4  cups low sodium chicken broth
1 medium avocado , diced
1 large tomato , diced
1 zucchini, half moon chop
2 lime, juiced
1/4 cup fresh cilantro , rough chopped
1/2 cup cooked rice

In a large saucepan, heat oil over medium low heat.

Add onions and garlic and cook for about 3 to 5 minutes or until softened, stirring occasionally.

Add stock and bring to boil.

Stir chicken in and reduce heat to low.

Partially cover and simmer very gently for about 10 minutes.

In a small bowl, gently combine zucchini, tomato, avocado, lime juice, hot sauce and cilantro; set aside.

Just before serving, stir in cooked rice, tomato/avocado mixture; serve immediately.

NUTRITIONAL INFORMATION

CALORIES: 392
PROTEIN: 27 g
CARBOHYDRATES: 26 g
DIETARY FIBER: 9 g
SUGARS: 6.4 g
FAT: 23 g
SATURATED FAT: 3.8 g
CHOLESTEROL: 34.2 mg
SODIUM: 219.9 mg

Citrus Sesame Stir-Fry

27 Mar

2 Oranges (1 juiced, 1  cut into segments)
1 Tbsp low-sodium soy sauce
1 Tbsp rice  vinegar or white vinegar
1-2 tsp sesame seed  oil
1 Tbsp cornstarch
1 microwaveable pouch of brown rice  (or 8 oz  cooked brown rice)
2 Tbsp extra-virgin olive oil
2 cups small broccoli florets (1 small head)
1 Tbsp minced garlic
1 Red bell pepper, cut into scripts
Pinch of  salt
Pinch of  red pepper flakes

In  a glass measuring  cup whisk together orange juice,  soy sauce,vinegar, sesame oil, and  cornstarch; set aside.
Heat brown rice in microwave according  to package directions.

Heat 1tablespoon olive oil in a  large skillet over medium-high heat.
Once oil is hot,  add broccoli; cook, stirring constantly (stir fry), for  2 minutes. Add garlic and red  pepper strips; stir fry for 1 additional minute.
Remove vegetables to a plate.

Add remaining 1 tablespoon oil  to skillet.
Stir fry  beef strips 1 minute, sprinklingwithsalt andred pepper flakes while  cooking.
Return  vegetables  toskillet.  Stri in orange juice mixture and heat until liquid thickens to a sauce, about 20 seconds.
Remove from heat and stir in orange segments.
Serve  with cooked brown rice.
Makes 2 servings (about 1 cup brown rice and  2 cups stir-fry per serving)

NUTRITIONAL INFORMATION

CALORIES: 600
PROTEIN: 39 g
CARBOHYDRATES: 67 g
DIETARY FIBER: 6 g
SUGARS: 9 g
FAT: 19 g
SATURATED FAT: 4 g
CHOLESTEROL: 76 mg
SODIUM: 386 mg
VITAMIN A: 83% DV
VITAMIN C: 306% DV
CALCIUM: 9% DV
IRON: 27% DV

(Daily Value based on a diet of 2000 calories per day.)

Easy Shrimp Tacos

27 Mar

1/2 cup lime juice (2 limes)
2 Tbsp extra virgin olive  oil
1/8 tsp salt
1/8 tsp black pepper
2 cups shredded savoy cabbage
1/4 cup fresh cilantro leaves
1 jalapeno, sliced into rounds
8 oz medium shrimp (15 – 18 shrimp), peeled  and deveined
pinch of  chili powder
4 white or  yellow corn tortillas (6-inch)

Whisk together lime juice, 1 tablespoon oil, salt  and black pepper.
Place cabbage, cilantro,  and jalapeno in a shallow bowl.
Pour lime mixture over top; toss with a fork to coat;; set this slaw mix aside.

Pat shrimp dry with  a paper towel.
Sprinkle lightly with chili powder and  salt.
Heat remaining 1  tablespoon oil  in a  large skillet over medium-high heat.
Cook  shrimp until opaque,  about 2 minutes.
Soften tortillas by heating them for a few seconds over an open flame on a gas burner, or by wrapping in a  paper towel and heating in a microwave for 15-30 seconds.

Drain excess lime juice from slaw mixture, and then place mixture into tortilla.
Top mixture with  4-5 shrimp.
Enjoy right away.

A great addition is fresh avacado and/or pico …. yum yum.

NUTRITIONAL INFORMATION

CALORIES: 469
PROTEIN: 23 g
CARBOHYDRATES: 58 g
DIETARY FIBER: 10 g
SUGARS: 7 g
FAT: 18 g
SATURATED FAT: 3 g
CHOLESTEROL: 114 g
SODIUM: 282 mg
VITAMIN A: 15% DV
VITAMIN C: 131% DV
CALCIUM: 19% DV
IRON: 22% DV

(Daily Value based on a diet of 2000 calories per day)