Buttermilk Roasted Chicken

Without a doubt, the very best part of fried chicken is the battered, seasoned, gold-tinged and impossibly crispy exterior - too bad that it is a no-no for us to eat it. But, as far as I’m concerned, the tender chicken within is no distant second. My grandmother's southern fried chicken recipe had you soak the uncooked chicken in a brine of buttermilk and seasonings for at least a day, resulting in meat that was decadently tasty and tender long before it hit the cast iron frying pan. Why shouldn't we have that decadence without all the grease and carbs?

This is what I thought when I stumbled on an old recipe four weeks ago -- and for three of them, I sat at my desk staring at my computer screen, editing away. Dreaming mostly of the buttermilk chicken I would finally make when I was done. The recipe turned out to be a good place to start, but I wanted more — a longer soak, more salt, less oil, more garlic and, for some reason, I felt the recipe was itching for paprika. So, I went another round with it — finishing it with a drizzle of olive oil and sprinkle more of paprika and coarse salt before roasting it — and this, at last, was the buttermilk chicken I had dreamed about.

Despite the day-long soaking time — and trust me, the difference between a two-hour soak and a day-long one is TREMENDOUS. Tremendous enough that I implore you to hold out for it — this recipe is a cinch, and totally fits my other side project: getting a relatively hassle-free, wholesome dinner on the table as many nights a week as possible. It takes five minutes to throw together the buttermilk brine the evening before, and (with legs, at least) just 30 minutes to roast. In that time, you can toss a salad or roast another vegetable and later watch in awe as your family inhales this luscious chicken. Needless to say, I plan to make a habit of this recipe - and I think Granny would be proud.



Buttermilk Roast Chicken


Nutrition Facts
Serving Size 178g (about 6 oz)

Amount Per Serving
Calories 242
Total Fat 4.8g
Saturated Fat 1.4g
Cholesterol 117mg
Sodium 1280mg
Total Carbohydrates 2.1g
Sugars 1.1g
Protein 44.7g


2 cups buttermilk
5 garlic cloves, peeled and smashed
1 tablespoon table salt
1 tablespoon granulated Splenda
1 1/2 teaspoons paprika, plus extra for sprinkling (I used Hungarian, a smoked one would also be delicious)
Lots of freshly ground black pepper
1 tablespoon of your favorite hot sauce (or to taste)
2 pounds chicken parts (I prefer dark meat)
Drizzle of olive oil
Flaked or coarse salt, to finish

Whisk buttermilk with garlic, table salt, Splenda, hot sauce, paprika and lots of freshly ground black pepper in a bowl. Place chicken parts in a gallon-sized freezer bag (or lidded container) and pour buttermilk brine over them, then swish it around so that all parts are covered. Refrigerate for at least 2 but preferably 24 and up to 48 hours. More is BETTER!

When ready to roast, preheat oven to 425 degrees.
Line a baking dish with foil (not absolutely necessary, but I never mind having a dish that cleans up easily).
Remove chicken from buttermilk brine and arrange in dish.
Drizzle lightly with olive oil, then sprinkle with additional paprika and sea salt to taste.
Roast for 30 minutes (for legs, thighs and wings; approximately 35 to 40 for breasts), until brown and a bit scorched in spots.

Serve immediately.

Cook's Notes: 

• This same method works remarkably well with thick sliced pork loin or pork chops

Bacon Poblano Chicken Rollups

You take a bite and crunch through the crispy bacon coating to find a smoked paprika and cumin rub on the outside of a succulent tender chicken breast, with a fire-roasted poblano and cream cheese mixture rolled inside. Spicy, smoky, creamy, rich perfection with a super low carb count.

SCORE!!!!!!!!!!!!!!!!!

I'm going to assume that you know how to butterfly a chicken breast - if not you can substitute pre-sliced chicken (or turkey) cutlets from your grocer's meat case.

To roast the poblano peppers, place the poblano on a fork and hold over a gas flame until it is blistered and blacked all over. If you don’t have a gas stove you can do the same thing with a plumber’s torch. They are super cheap at the hardware store and last much longer than the fancy-schmancy ones at cooking stores. You can also broil it but you’ll need to watch it carefully. You want it to blister not to ignite!

Ingredients

3 Boneless chicken breasts, butterflied and cut to make 6
2 Poblano peppers
6 tablespoons of cream cheese (at room temperature)
3 tablespoons finely grated cheddar cheese
6 slices of bacon

Rub

1 tablespoon smoked paprika
1 teaspoon of cumin
1/2 teaspoon of chipotle powder
1/2 teaspoon of Kosher salt
1/4 teaspoon of garlic
Pinch of sugar free sweetener if desired

Instructions

Prep

Preheat your oven to 350 F
Pound the chicken breasts between 2 pieces of parchment until they are thin - Set aside.

Blacken the poblano pepper over an open flame until the skin blisters and peels.
Place inside a plastic bag and seal. Allow to cool.
Rub the blistered skin off.
Slice in 6 slices - Set aside.

Mix the cream cheese and cheddar - Set aside.

Assembly
Lay one of the chicken breasts out on parchment paper.
Lay a slice of poblano on the top.
Spoon a little of the cream cheese mixture on top.
Roll up carefully.
Sprinkle or rub liberally with the spice mixture.
Wrap the bacon around the rolled chicken breast. It should stick -  but if it doesn't secure it with a toothpick.
Repeat with the rest of the ingredients.

Bake
Bake at 350F for about 20 minutes, or until chicken registers 160F on a meat thermometer.
Let stand 5 minutes.

Remove toothpicks before serving

Why I Can't Support Premier Protein Shakes

At virtually every bariatric support group meeting that I attend, there is a discussion about Premier Protein Shakes and how everyone "just loves them." I'm neither a doctor nor a nutritionist, but a long time ago I was taught to read the labels for a look at what was TRULY inside the product I was about to consume - PARTICULARLY my protein. I don't think anyone is doing that anymore. I sit quietly (VERY difficult for me!!) and think, "Well, at least they are getting SOME protein"

But that's not my job. I'm an influencer in those groups and I have a responsibility to be careful about what I endorse - and silence IS an endorsement. So I'm speaking out so you are aware that what we are (silently) endorsing may NOT be the "premier" product everyone thinks it is.

Below is the Nutrition Label from a Premier Protein Chocolate Shake.  Notice the circled INGREDIENTS section in the upper right corner

It case it's not legible, or no longer attached,  it reads:

INGREDIENTS: Water, PREMIER 

NUTRITION PROTEIN BLEND (Milk Protein

 [Milk Protein Concentrate, Milk Protein

Isolate], Calcium Caseinate, Whey Protein 

Concentrate) 

Then on to other items,,

No where on that label does it say "100% Whey Isolate, "  and the only mention of whey is "Whey Concentrate", which is an inferior product.  You can go here to see the difference.  The label may say "30 Grams of Protein", but for the bariatric patient something less than 6 grams of that can actually be absorbed.

There are numerous sites on the internet that compare the kinds of protein, but one thing is always clear, 100% whey isolate protein is ALWAYS the easiest and fastest to digest - and when you are dealing with a malabsorptive gastrointestinal system, you want something that dissolves into your system quickly and easily. .

I selected Premier as an example because it's SO visible in our group, but the same is true for ANY food product, medicine or vitamin that you rely on to maintain your health.  You HAVE to know what is going into your body is the best thing for it.  We all stumble, but we should never be fooled.

---dave---

Almond Pudding Cake

Cake....  Uhmmmmm..  Luscious soft vanilla cake, still warm from the oven, covered in fresh berries and a dollop of REAL whipped cream with a mint sprig on top.  Can't you just smell the wonderfulness of it?

That WAS the picture I was going to post here, but the cake disappeared before I could get the camera set up!

This is good.  This is REALLY good.  This is now my go-to Bariatric Birthday Cake

8.7 Grams Protein

2.7 Grams Effective Carbs

Preheat oven to 350 F

1 cup butter, softened
1 cup Splenda Granular
5 eggs, large
2 cups almond flour

1 small pkg Sugar Free Vanilla pudding mix
1 teaspoon baking powder
2 tsp vanilla extract

Have ALL ingredients and utensils at room temperature!!

In your mixer bowl, cream the butter and Splenda until it is fluffy and turns light yellow. 

Add eggs - one at a time - completely incorporating each before the next. 

Whisk almond flour and SF pudding mix with baking powder in another bowl

Add dry mix to wet mixture a little at a time while beating. 

Add vanilla extract and stir well

Scrape into greased 9"-10" Springform pan (or 9" round cake pan) 

Bake at 350 degrees F for 50-55 minutes until toothpick inserted near the middle comes out clean.

Allow to cool - some..  Slice and serve

Cook's Notes:

This is a great base for any flavor cake.  

• Substitute lemon extract for half the vanilla extract and use lemon pudding - Lemon Cake!
• Poke it full of holes and pour hot SF Lemon Jell-0 over the top!
• Toss in a handful of chopped pistachios (or any nut) and a package of SF pistachio pudding mix (and few drops of green food coloring for effect)

More ideas?  Post them in the comments below!

Chicago Deep Dish Pizza Quiche

I repost this occasionally because new readers freak at the thought of giving up pizza and no one will scroll all the way back to the original post..  

Do you want the heft/flavor of a great Chicago Deep Dish pizza, but avoid the carbs? Try this DELICIOUS carb-haters version



Nutritional Values (not including toppings)

Calories 238
Total Fat 17.9g
Saturated Fat 10.7g
Cholesterol 118mg
Sodium 367mg
Total Carbohydrates 3.6g
Sugars 0.8g
Protein 15.7g


Quiche Crust4 oz cream cheese
3 eggs
1/4 cup Parmesan cheese
1/3 cup heavy cream
1/2 teaspoon oregano
3 cups shredded mozzarella
1 teaspoon garlic powder
1/4 cup low sugar pizza sauce
Whatever pizza toppings you like

Beat cream cheese and eggs until smooth.
Add heavy cream, Parmesan and spices. Mix well.
Spray 13x9 pan with Pam
Place 2 cups shredded mozzarella in pan and mix in the egg mixture
Bake at 375F for 30-40 min then cool for 5 minutes.

Toppings
Spread with sauce and sprinkle on remaining mozzarella
Add toppings 
Bake an additional 10 min in 375F oven.

Serves 8

Cooks Note: Additional toppings could include, pepperoni, cooked Italian sausage crumbles, steamed or blanched bell pepper slices, pepperoncini, deli ham, sauteed onions and/or mushrooms - thinly sliced, artichoke hearts, green and/or black olives, etc...

Make a 1/2 recipe in an 8X8 pan to serve a family of 4

Dirty Quinoa

In traveling for my job I spent some time (not NEARLY ENOUGH) in the great state of Louisiana, between the cities of "Nawlins" and "Baton Rouge"  - and yes, I pronounce it with the Cajun/French accent. The food there is heavenly, but it's a very "rice enhanced" diet.  To have Étouffée or Jambalaya without a scoop of rice is sacrilege!  But my craving was for real "dirty rice"..  The kind you get a spicy, meaty pile of on your plate in the "meat and 3" you stopped in on the side of the road as you wander through the lowland on your daily excursions.

Of course, I'm not going to ask you to eat carby rice, so I go to my favorite "rice replacement", protein rich quinoa. (pronounced KEEN-wa)

There are those of you who are probably not chicken livers fans.  The original recipes that I fell in love with all feature them - BUT...  you can double up on the sausage if you choose to give the livers a pass.

This recipe makes a LOT! - but it refrigertes and freezes well

1 lb chicken livers, finely chopped
1 lb tube GOOD pork sausage
3 tbsp vegetable oil
1 cup onion, finely chopped
1/2 cup celery, finely chopped
1/2 cup green and/or red bell pepper, finely chopped
1 tsp crushed red pepper (to taste)

4 cups cooked quinoa 

Cook the quinoa by package directions.  I recommend cooking it in a good rich chicken or vegetable stock to add flavor.

Cook the sausage and chicken livers in a large skillet with 2 tbsp vegetable oil until browned - 8 to 10 minutes. 

Add the remaining oil and the vegetables and sauté until soft. 

Gently fold in crushed red pepper and the quinoa. 

Cook for 1 to 2 minutes to heat through.

Season to taste with salt and pepper

Cook's Notes:

• If you opted out of the chicken livers you can use 2 pounds of bulk sausage - mild or spicy as matches your taste - you can even use ground beef if you want, but you'll miss out on that "porky goodness."
• Parsley..  I'm not a fan of parsley as I grew up with it being a plate decoration in cheap diners, but you can add a 1/4 cup finely chopped parsley at the end if you so desire.
• Crushed red pepper is optional.  I use a mild pork sausage and kick it up with the pepper - but if you yours on the "mild side", by all means use less - or none at all.
• Cauliflower makes another great rice substitution.  You can get directions in my Cauliflower Rice Pudding recipe.

Questions?  You can always reach me via the Comments section or email me