Simply Perfect Chicken

Everybody wants another chicken recipe.  One that is simple.  One that is delicious.  One that doesn't spatter all over the stove top or have a bazilion calories..

This is that recipe..

1 lb chicken breasts (boneless or bone-in), skin removed

1/2 cup parmesan cheese

1 cup Greek yogurt - plain

1 tsp garlic powder

1 1/2 tsp seasoning salt

1/2 tsp pepper

Preheat oven to 375 F

Mix Parmesan, garlic powder, season salt and pepper into Greek yogurt

place chicken breasts into casserole dish and spread yogurt mixture over them

Bake at 375 degrees for 40 - 45 minutes

Absolutely Delicious!!

Pan Seared Salmon with Dijon Cream

There is nothing quite so beautiful in the fish case as a mound of brilliant pink/red salmon flesh.  Whenever I see it I think of the hundreds of ways it can taste so delicious on my dinner plate after just a few minutes in my skillet.  This is a simple favorite.

1 pound salmon filet (cut into 2 - 4 portions)
1/4 teaspoon salt
1/4 teaspoon pepper
2 teaspoons olive oil
1/2 cup panko bread crumbs
1 1/2 tablespoons unsalted butter
3 garlic cloves, minced or pressed
1 small shallot, diced
2 tablespoons freshly chopped sage
1/4 cup dry white wine
3/4 cup low-fat evaporated milk
1 1/2 tablespoons dijon mustard

Prepare breadcrumbs:
Heat a small saucepan over medium-low heat.
Add 1 tablespoon of butter and 2 minced garlic cloves

Cook for 30 seconds until fragrant

Add bread crumbs, tossing for a minute or two until the mixture is combined and slightly golden. Set aside.

Prepare Salmon:
Heat a large skillet over medium-high heat and add olive oil. 

Season salmon with salt and pepper, then place in the skillet (skin side up, if the salmon has skin) and cook until opaque in the center and golden on each side, about 5-6 minutes for salmon that is 1-inch thick. 

If you use salmon with skin, simply cook it skin side up the entire time. 

Remove salmon and set aside.

To the pan, add remaining 1/2 tablespoon of butter, shallot, garlic, and sage. 

Stir well and cook for 1-2 minutes until sizzling, then add in wine. 

Cook for 2-3 minutes, allowing it to bubble and slightly reduce.

Whisk in evaporated milk and mustard. 

Continue to whisk and cook while milk bubbles on the sides and thickens, stirring for a minute or two. 

Taste and season additionally or whisk in a bit more Dijon if desired.

Drizzle salmon with Dijon cream and top with breadcrumbs.  

Cook's Notes:

Serve immediately with bright crisp vegetables or salad

Autumn Apple Salad

Fall is definitely upon us and in my part of the country that means it's "apple pickin' season" - the only trouble is, "What do you do with all those apples?"

I highly recommend this lovely salad featuring apples and other autumn fruits.


3-4 tart apples, cored and diced
1 cup plain or vanilla-flavored yogurt
1/4 cup dried cranberries
1/4 cup dried cherries
1/4 cup slivered almonds, toasted

Sweetener to taste

Combine all the ingredients in a bowl and stir to coat the fruits.
Serves 4

Note:  I try to use several different kinds of apples and don't peel them.  It gives you a multitude of textures, tastes and colors.

Toss your diced apples with a few drops of lemon juice to keep them from browning

Ginger-Garlic Crusted Chicken

In my chase for the low carb lifestyle I discovered the paleo movement - the idea that we should eat only what the cavemen ate.  That's a little extreme for my tastes, but they do offer some excellent flavor suggestions/combinations that fit perfectly into my lifestyle choice.  The crust for this chicken will tickle your taste buds as well as the imagination of your guests.  I think you'll be returning to this recipe often!

2 pounds boneless, skinless chicken breasts

1/2 cup coarsely chopped scallions

2 to 3-inch piece fresh ginger, peeled
4 cloves of garlic, peeled

Salt and freshly ground black pepper, to taste

2 tablespoons olive oil1 tablespoon oil or cooking fat of choice

1/2 cup almonds, coarsely chopped

Preheat the oven to 450°F.
Cover the chicken breasts with plastic wrap on both sides and, using a meat mallet, pound them to an even thickness, about 1/2 to 3/4-inch thick.
Combine the scallions, ginger, garlic, salt and pepper in a food processor or blender. 
Pulse a few times to combine. Add the 2 tablespoons olive oil to the food processor and process into a paste.
Heat the 1 tablespoon oil over medium-high heat in a large ovenproof skillet and place the chicken in the skillet, smooth side down. Sear the chicken for about 2 to 3 minutes on one side, or until lightly browned and the chicken easily releases from the pan.
Flip the chicken breasts and turn off the burner. 
Coat the seared side with the ginger-garlic-scallion paste and sprinkle the nuts on top, pressing on them so they adhere to the paste.
Place the chicken in the oven for 10 minutes, or until it is cooked through (internal temperature reaches at least 170°F) and the nut crust on the top is golden brown.
Allow the chicken to rest (covered) for 5 minutes and serve.

Cook's Note:
The ginger-garlic-scallion crust is also incredibly tasty on fish and pork loin chops.The crust also works well with macadamia nuts instead of almonds.

Bariatric Friendly KFC Coleslaw

I know more than one person who thinks that the coleslaw is the best item on the menu at KFC restaurants.   I don't go in them any more, but I still enjoy my version of that great coleslaw.

1 head cabbage, cored and finely chopped
1/4 cup finely chopped carrot
2 Tbs finely chopped onion
1/4 cup High Quality mayonnaise
1/4 cup Greek yogurt
1/3 cup Granulated Splenda
1/4 cup milk
1/4 cup buttermilk
2 Tbs white vinegar
2 Tbs lemon juice
Salt and freshly ground pepper to taste

Combine the cabbage, carrot, and onion in a large bowl.
To make the dressing combine the remaining ingredients in an electric blender and process until smooth. 
Pour the dressing over the cabbage mixture and toss to combine. 
Refrigerate covered for several hours or overnight before serving. 

Serves 8 to 12.

Cook's Notes:
Chopping the vegetables as finely as they do it at KFC is a challenge, so unless you have incredible knife skills I highly recommend using an electric food processor for the job.
Always use the highest quality mayonnaise.  The cheap stuff is full of sugar.

MY VERY BEST BURGER

A friend from a Bariatric discussion forum I follow posted this today.  It sounds yummy so I'm passing it along.

1 pound lean ground beef
1/2 cup almond flour
1/2 cup Parmesan cheese
2 large eggs
1/4 cup hot water
1 teaspoon beef bouillon -- (or soup base, gluten free)
1 teaspoon worcestershire sauce
1 teaspoon liquid smoke flavoring
1/2 teaspoon instant coffee granules
1/2 teaspoon onion powder
1/2 teaspoon garlic powder

Preheat your grill. In medium bowl, place ground beef, almond flour, Parmesan cheese, and eggs. Mix together well. 

In Measuring cup, combine water, beef bouillon, worcestersire sauce, liquid smoke flavoring, coffee granules, onion powder, and garlic powder. Mix well.

Pour liquid into meat mixture and mix together well. Cover and let sit on counter for 20 minutes. 

Shape into 7 patties, 1/2 cup each, and grill.

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7 Servings/Per Serving: 266 Calories; 21g Fat (69.9% calories from fat); 17g Protein; 3g Carbohydrate; 1g Dietary Fiber

http://ginnyslowcarbkitchen.blogspot.com/2012/11/my-very-best-burger-and-smokey-cheese.html