My Secret Thanksgiving Stuffing Recipe

(Photo to be added later.)

Poultry Stuffing
Makes 12 portions (approximately 4 ounces by weight, about 2/3 cup by volume)

This looks like a scary long recipe, but it is really very simple.

18 slices Healthy Life bread (or any preferred bread.)
2 tablespoons olive oil
1 large yellow onion, diced
4 stalks celery, diced
2-4 clove garlic, mashed and minced
Spices and herbs (rubbed sage, garlic powder, onion powder, black pepper, celery salt or anything similar.)
Chicken stock (approximately 2 cups) warmed, but not boiling

1. Preheat oven to 425F
2. Lay bread slices on counter. Spray lightly with cooking spray.
3. Sprinkle lightly with sage, onion, garlic, pepper and celery salt.
4. Lay on cookie sheets in oven, until beginning to brown and are dry (about 30 minutes).
5. When toasted, cut into small cubes. Set aside in a large bowl.
6. In a large non-stick skillet, heat over med-high.
7. Add olive oil. When hot (the oil should shimmer) add onion and celery.
8. Saute until the onion begins to turn translucent (2-4 minutes.)
9. Add garlic. Saute for 1 minute.
10. Add 1 teaspoon rubbed sage, 1/4 teaspoon each celery salt (or powder) and black pepper. Saute for 1 minute.
11. Pour onion-celery mixture over bread cubes.
12. Pour half the chicken stock, gently mixing. Add more stock as needed. Mixture should be evenly moistened, but not soupy. (If you add more stock, and it doesn’t get absorbed, that is too much. Pour it off.)
13. If you still need more liquid, you can use hot water, or any preferred liquid for added flavor: beer, wine, apple juice/cider.
14. Preheat to 350.
15. Put stuffing a 2 quart casserole, sprayed with cooking spray for easy clean up.
16. Bake uncovered until hot (30-45 minutes.)

Nutritional data:
Calories:       80
Fat:              2.4g
Sat fat:         0.3g
Chol:           0mg
Sodium:  109.mg
Carbs:        14.7g
Fiber:           3.4g
Protein:        3.3g

A few notes:
I use my own homemade chicken stock, which has no added salt. That accounts for the low sodium numbers in this recipe. You can use commercially prepared stock, but it will have more sodium. On the other hand, you can find fat free chicken stock, which will result in even lower calories per serving because mine isn’t fat free. (Everything is a trade-off.)

Use your favorite herbs and spices. Penzey’s Spices makes incredible mixes. Their Sunny Paris is excellent in this.

Instead of Healthy Life bread, use your favorite bread. Whole wheat makes a much more robust version (and needs more liquid). Cornbread is sweeter and more delicate.

Add hot peppers if you like a spicy version.

If you want a sweeter variation, add 2 chopped apples or pears to the onions and celery.

Mushrooms work well in this (I like fresh baby bellas.)

Add meats (bacon, chicken/turkey trimmings, sausage, burger, oysters/clams, chorizo, Andouille, bratwurst or anything) if you want. It will add calories, but also add more flavors.

I don’t like to stuff turkeys. It slows the cooking time on the birds, increasing the risk of dried breasts while you wait for everything to cook. That is why I make it in a casserole separately.

How to Make Crispy, Crunchy Fried Chicken

Crispy, crunchy, breaded chicken is easy. Simply deep fry it.

But if you are looking for a healthier version, that requires baking it, and sometimes the results are not as crisp or crunchy as desired. I tried several versions, and found that the secret ingredient is Panko Bread crumbs. (My preferred brand is Kikkoman.)

Panko Crumbs adds an excellent and light crunch to everything!

In both versions, I used a buttermilk wash and seasoned flour. I baked the chicken on a cooking rack to allow airflow around the chicken, but the pieces that were given a second coating with panko turned out demonstrably crisper and crunchier.

These pieces had a crisp and satisfying crunch and that contributed to the excellent flavor.

This was very flavorful, but lacked the crunch.

The specific details:

I used chicken legs (thighs and drumstick.) I left the skin on (because sometimes I just want all the flavor possible.) I think this technique would work with skinless chicken, and I will run that test soon.

I seasoned 1 cup whole wheat flour with 

• 2 tsp onion powder 
• 1 tsp garlic powder
• 1 tsp black pepper 
• 1 tablespoon rubbed sage. 

My wash was buttermilk.

The flour-only version was dipped in buttermilk and rolled in flour. The panko version was rolled in the seasoned flour first, then dipped in buttermilk and coated in panko.

Bake on a cooking rack in another shallow pan (I used a 10x15in jelly roll pan) at 425F/225C for 15 minutes, then 375/190C for 30-35 minutes or until the internal temp is 165F/74C.

Don't bake solely based on time. If you remove the chicken at 165F/74C, you will have perfectly cooked chicken that isn't dry. However, the downside of this is you don't get the beautiful golden-brown color of deep-fried chicken. (I can live without the color!)

---------------------------

This recipe was requested from Tosha, one of the listeners of my podcast, Make Your Someday Today. In MYST 53, Tosha left a message on my voicemail system (Speakpipe) which you can find on my home page. If you have a question, please give me a call!

Pan Seared Chicken, Roasted with Cherry Tomatoes and Olives

Pan Seared Chicken, Roasted with Cherry Tomatoes and Olives
Serves 6

1 tablespoon olive oil
6 chicken thighs, skin-on, but excess trimmed
2-4 cloves garlic, thinly sliced
1/4 onion, diced
1-2 pounds cherry (or grape) tomatoes, halved
1/4 cup Kalamata olives, halved
1/4 cup green olives, halved. (I used Mezzetta Garlic Stuffed Olives)
Herbs of your choice (I used Penzey's Tuscan Sunset.)
2 ounces Marsala wine (optional)

Preheat oven to 450F.
Using a 12 inch, oven-safe skillet, preheat over medium high. Add the oil.
Season the chicken, both sides, with your spices, and salt/pepper if desired.
When the oil begins to shimmer, carefully lay the chicken in the skillet, skin-side down. Let the the skin get browned. Do not turn them, or even move them to get the best results. This will take 6-7 minutes.
While the chicken thighs sear and brown, slice the garlic, dice the onion, and halve the tomatoes and olives.
After 6-7 minutes, remove the chicken to a plate and set aside.

With all cooking juices still in the skillet, add the garlic and onion, then the tomatoes and olives.

Carefully return the chicken to skillet, skin side up.

Pour the wine into the skillet (if you are using this.)
Place skillet in oven, uncovered, for 30 minutes, or when the internal temperature of the chicken is 165F.
Remove from the oven and let rest for 5 minutes before serving.

Nutritional data for one thigh and 1/6 of the tomato/olives:
Calories:          286
Fat:                 11.8g
Sat fat:              1.5g
Chol:               65mg
Sodium:     356.2mg
Carbs:             22.3g
Fiber:                2.9g
Protein:             26g

You could certainly serve this on a pasta, such as angel hair or linguini.

Don't forget to listen to my podcast, Make Your Someday Today! It is a motivational podcast, featuring interviews with musicians, athletes, artists, entrepreneurs and weight loss success stories from around the world. I also answer listener questions, and beginning with Episode 49, I give my "Recipe of the Week!"

Chicken Pot Pie

Chicken Pot Pie
Serve 6 (8 ounces per portion)

1 tsp olive oil
1/2 cup onion, diced
2-4 cloves garlic, minced
12 ounces cooked boneless/skinless chicken, diced
1 can (approximately 12 ounces) cream of chicken soup (you can also use cream of celery or mushroom)
1/2 cup wine (your choice, I used a sweet Marsala for this)
12 ounces frozen mixes vegetables, thawed
1 prepared pie cust (homemade or store bought)

Preheat oven to 400F.
Heat large non-stick skillet over med-high heat.
Add oil, onion and garlic. Saute for 2-3 minutes.
Add diced chicken. Saute for another 2-3 minutes.
Add soup and wine. Mix together.
Add vegetable. Reduce heat and let it simmer. Everything should be hot when you out this in the oven.
Spray a 9" round baker (or 8X8 square) with cooking spray.
When the oven is ready, pour chicken/veggie mixture into dish.

Carefully lay pie crust over the top. Trim edges. Cut two slits into the crust, to allow steam to escape.

Bake for 8-12 minutes, or until the crust browns.

Serve immediately, or the next day.

Nutritional data:

Calories:         305

Fat:                 11.1g

Sat fat:              3.1g

Chol:            62.6mg

Sodium:     269.1mg

Carbs:             13.3g

Fiber:                1.5g

Protein:           11.9g

Fried Chicken with Sauteed Green Beans and Squash

Buttermilk Breaded Fried Chicken 

6 pieces

I have NEVER deep fried chicken at home before, only when I worked at a fast food restaurant 26 years ago. I don't know why I have never done it. I will certainly do it again, because that chicken was incredible. The coating was crisp and crunchy, but it did not all fall off with the first bite and the meat was tender and juicy.

6 pieces of chicken (I used skin-on thighs and drumsticks)

Seasoning of choice (I used Penzey's Salt Free 33rd and Galena Chicken and Pork Rub)

1 cup buttermilk (I used low fat version) 

1 egg

1 cup whole wheat flour 

1 tablespoon corn starch (increases the crispiness of the breading)

Seasoning of choice (I used garlic and onion powder, and black pepper)

Oil for frying

1. Season the chicken and let sit in the refrigerator for 1-2 hours.
2. Pour buttermilk into medium bowl and add egg. Whisk together.
3. Put flour, corn starch and seasoning into a shallow dish.
4. With your left hand, pick up one piece of chicken and coat with buttermilk mix. Lay it on the flour.
5. With your right hand, toss the chicken until it is completely coated with flour mix. Remove to a clean plate. (I really don't care which hand dips into the buttermilk and which does the flour, but if you keep your hands separate, it won't be a messy.)
6. Preheat the oil in a deep kettle or stock pot. I used a large cast iron Dutch oven outside on the side burner of my grill. You want the oil to be 375F. If you have one, use a thermometer. How much oil depends on the size of the pan, but you need at least an inch of oil.
7. When it is hot, carefully place 3-4 pieces into the oil, or as many that will fit leaving room between them.
   
   
   
8. Turn them when they begin to get golden brown (3-5 minutes). Let the second side cook an equivalent time and remove to a cooling rack to let excess oil drip off.
   
   
   
9. Serve! It goes well with a full bodied beer.
   
   
   
   
   The side dish is simply a butternut squash, peeled and cubed, with fresh green bean. I sauteed the squash in a tablespoon oil tossing frequently until just starting to get brown. Then I added the green beans (I didn't measure or weight. Use at many as you want.) Again, toss frequently, and serve when the beans are hot.
   
   
   Nutritional data: per piece of chicken, with the skin on
   Calories:         270
   Fat:              16.5g
   Sat fat:           2.6g
   Chol:       115.6mg
   Sodium:       96mg
   Carbs:           7.7g
   Fiber:            0.5g
   Protein:          22g
   
   
   Note: Use that nutritional data with a "grain of salt." Every piece of chicken can be a different size. If you remove the skin before eating, you will get less fat and cholesterol. If you use a salted spice, you will have more sodium. This recipe is more about how to do it, rather than about the exact end result.
   
   
   
   

Asparagus and Bleu Cheese Stuffed Chicken Breasts

Asparagus and Bleu Cheese Stuffed Grilled Chicken Breast
Serves 4

4 chicken breasts, boneless and skinless (approximately 6 ounces each)
1 cup asparagus, cut into 1 inch lengths
1 ounce bleu cheese
1 ounce cream cheese
1/2 tablespoon olive oil
Spices and herbs of your choice (I used Penzey's Greek Seasoning)

1. Preheat your grill on high.
2. Carefully cut into the side of the chicken breast, making a pocket. Do not cut all the way through.
3. Combine the cheeses and herbs.
4. Spread 1/4 of the cheese mixture in each pocket. 
5. Fill the pockets with the asparagus.
6. Use a toothpick to keep the pocket closed.
7. Rub the chicken with the olive oil.
8. Clean the grill's grates with your grill brush. With additional cooking oil, a paper towel and long tongs, rub oil on the grates.
9. Lay the chicken on your prepared grill.
10. Let cook for 4-5 minutes, then flip and grill another 4-5 minutes.

Nutritional data:

Calories:      290

Fat:             12g

Sat fat:       4.9g

Chol:      109mg

Sodium:  176mg

Carbs:        2.3g

Fiber:         0.7g

Protein:    41.9g

If you want a much more detailed review of asparagus and many more ideas on how to prepare and use it, here is a great web resource: How to Cook Asparagus

Thanks to Lita Watson for sharing this information with the blog and all of my readers!

If you want to a new podcast on your play list, listen to my show Make Your Someday Today (MYST). Here is a link to the first episode, where I tell my personal story of how I went from wearing a 3XL shirt down to a Medium, from 48" waist to 34", and my jacket went from a 54 Portly to 44 Regular.

And if you are experiencing weight loss challenges due to parties, picnics and family functions, here is a good episode for you.

Chicken Enchiladas

These may not be 100% authentic, but they are fast, easy, healthy and most of all, delicious!

My Simple Chicken Enchiladas
Serves 7-8 (one piece)

8 ounces cooked chicken, shredded
1/4 cup black olives
1/2 cup cheddar cheese (divided)
2 ounces soft goat cheese
1/4 cup onion, minced
1/2 - 1 cup fresh cilantro, chopped
8 soft tortillas (6-8")
1/2 cup salsa (divided), red or green.

1. Preheat oven to 350.
2. In a medium bowl, mix together chicken, olives, 1/4 cup cheddar cheese, the goat cheese, onion and cilantro.
3. Spray a 9x13 baking pan with cooking spray.
4. Spread 1/4 cup salsa on the bottom of the pan.
5. Taking a tortilla, scoop 1/8 of the mix, place on the tortilla and roll as in the above picture. Place in the baking pan.
6. Repeat with all tortillas.
7. Spread remaining salsa on the top of the tortillas. Top with the remaining cheese.
   
8. Bake for 16-18 minutes, or until the cheese begin to brown.
9. Serve with shredded lettuce, tomatoes and sour cream (or Greek yogurt.)

Due to poor planning, I only had 8 inch tortillas, so the nutritional data will reflect that. I think it would have been better with 6 inch tortillas, and would have obviously had fewer calories. But sometimes you need to work with what you have.

This is another great way to use "chicken over-production" (aka "left-overs.") You could also replace the chicken with ground beef, or shredded beef, pulled pork, or even fish (tilapia, whitefish, flounder.) Or replace the meat with beans. The key to making this easy is to use what you have on hand, and when you use precooked meat, all you are doing is reheating it. You could even make these, wrap them tightly and freeze them individually for later use, and just thaw and heat in the microwave. (If you do that, don't top with the sauce and cheese until you are ready to heat them.)

Nutritional data:

Calories (per piece): 179
Fat:                         10.2g

Sat fat:                      3.4g

Chol:                    31.5mg

Sodium:              641.4mg

Carbs:                     19.3g

Fiber:                      12.2g

Protein:                   15.5g

The high sodium level is due to almost everything about this recipe: the tortillas, the salsa, the cheese, the olives. And once in a while, I am okay with that, because this is such a good meal.

Here is a quick question for any beer drinkers out there: 
If I were making this for you, which beer would you most want me to serve with it, and why that beer?

Asian Chicken Salad

Asian Chicken Salad
Serves 2

Remember Last Friday's recipe? The Grilled Chicken and the Hoisin BBQ sauce?

Well, this recipe uses 2 left over chicken quarters and the remaining Hoisin BBQ sauce.

Skin the chicken and remove the bones. Roughly chop the chicken. Pour the BBQ sauce over the chicken and stir to coat. Warm in the microwave until it reaches the temperature you want.

Make a salad on a base of thinly sliced Napa cabbage (yes, the same as in the Kimchi recipe.) On the bed of Napa, add your preferred vegetables:

• Peeled, seeded and chopped cucumber
• Shredded carrots
• Chopped bell pepper
• Onion (white or green)
• Chiles
• Snow pea pods
• Mushrooms
• Bean sprouts
• Bamboo shoots
• Water Chestnuts

Think of your favorite Asian dish. If you liked the veggies in it, you will like it on the salad.

Top your veggies with half of the chicken/BBQ mix. If you want more dressing, you can use your favorite Asian-style salad dressing, or simply make more of the BBQ sauce.

Since the calories and other nutritional data will vary based on what you choose and the quantities used, I am not going to give any nutritional data. Like any salad, the calories are concentrated in the dressing. Use as little as you can get away with, and you will have an full-flavored, low calorie meal, that uses up leftover chicken in a way that maybe you never considered.

Hoisin BBQ Chicken Quarter, with Grilled Potatoes and Home Made Kimchi

Hoisin BBQ Chicken Quarter, with Grilled Potatoes and Home Made Kimchi
Serves 2

(There are many steps, but nothing is difficult.)

Hoisin BBQ Chicken
4 chicken leg quarters
Chinese Five Spice Powder
Vegetable oil for the grill

Mix together and set aside:
2 teaspoon commercially prepared Hoisin sauce
2 tablespoon sesame oil
2 tablespoon rice wine vinegar
1 teaspoon fresh minced and mashed ginger
1 clove garlic, minced and mashed


Grilled Potatoes
1 medium potato, sliced thinly
1/4 small onion, sliced thinly
2 medium carrot, peeled and sliced thinly
2 strip raw bacon, chopped
2 sheets aluminum foil each about 18 inches long
Cooking spray

Kimchi (this is a more complex--but not difficult--recipe and I will make that a separate posting)

1. Preheat the grill on high for at least 5 minutes. Make sure that about 1/3 of your grill is only warm, to make a safe zone. (If you have a three burner gas grill, set two on high and one on low. If you have a two burner, one is high and one low. Charcoal? Most of the coals are under 2/3 of the grill and only a a couple are under the remaining 1/3.)
2. While the grill is preheating, sprinkle the Chinese Five Spice powder on the chicken.
3. Spray one sheet of aluminum with cooking spray.
4. Place 1/3 of the potatoes on the sheet.
5. Add in layers, half the bacon, half the onion and half the carrot. Season with black pepper.)
6. Add another 1/3 of the potatoes.
7. Add, in order, the remaining carrots, onions, bacon and potatoes. (The packet will be the same upside down or right side up.)
8. Carefully bring the top and bottom edges of the foil together over the veggies and fold the edges together to seal. Then tightly roll the right and left edges.
9. Place that packet on the second sheet of foil, seam side down, and repeat step 8.
10. Note: I just saw that they now sell aluminum foil bags which would greatly simplify this part of the meal.
11. Using tongs and a paper towel, wipe the vegetable oil on your freshly brushed grill to help prevent the chicken from sticking.
12. Lay the chicken, skin side down, over the direct heat. Place the veggie packets near the chicken, on the edge of the hot and safe zones.
13. Turn the chicken after 5 minutes, or if the flames of hell start to flare up.
14. When both sides are browned (10-12 minutes) move the chicken to the safe zone. Let if cook, undisturbed, until it has an internal temperature of at least 165, but with legs and thighs, you can even go to 170 without drying the meat.  This will take 30-4 minutes.  If you don't have a thermometer, use  a meat fork or a skewer, and pierce the thigh in the deepest part. Pull it out. If the juices are red, it is still raw. If they are clear, it is done. 
15. Turn the potato packets 1/4 turn (flat, right edge, upside down, left edge, flat) every 10 minutes. Remove 40 minutes after putting on the grill.
16. Remove the chicken when done and immediately brush the Hoisin BBQ sauce over it. I don't brush this on while the chicken is still on the grill, because I don't want it to burn, or all run off and fall into the grill.
17. Let the veggie packets and chicken rest for 5 minutes, then serve.

Nutritional data:

Chicken (an average leg/thigh quarter will yield about 4 ounces of meat)

Calories:     210

Fat:             15g

Sat fat:        4.5g

Chol:        90mg

Sodium:  150mg

Carbs:           0g

Fiber:            0g

Protein:       19g

Hoisin BBQ Sauce (less than 1 tablespoon of the sauce--save the remaining sauce covered in the refrigerator)

Calories:       67

Fat:            6.9g

Sat fat:          1g

Chol:          0mg

Sodium:    34mg

Carbs:        2.5g

Fiber:            0g

Protein:      0.3g

Grilled Potato (half the packet):

Calories:       136

Fat:             3.7g

Sat fat:        1.3g

Chol:        9.5mg

Sodium:   133mg

Carbs:       22.1g

Fiber:             3g

Protein:          5g

In the next couple days, I will show you how to make an Asian Chicken Salad, using the leftover chicken and Hoisin BBQ Sauce.

Chicken Lo Mein

Chicken Lo Mein

Serve 6 (or fewer if there are hungry teenagers involved.)

6 ounces angel hair pasta (dry)

1 tablespoon olive oil

1/2 medium onion, sliced and quartered

1/2 cup matchstick carrots

1 large green bell pepper, sliced

1 large red bell pepper, sliced

1/4 cup white wine

2 cups fresh mushrooms, sliced (8 ounces by weight)

2 cloves garlic, smashed and minced

1/4 cup Asian Toasted Sesame salad dressing

1 tablespoon fresh ginger, minced

2 tablespoons creamy peanut butter

1 pound precooked chicken, shredded and heated.

1. Cook pasta according to directions.
2. While the pasta is cooking, heat a large (10-11" non-stick skillet over med-high heat. Add olive oil.
3. When the oil is hot, add the onions. Saute for 3-5 minutes, or until they are beginning to become soft.
4. Add carrots, green peppers, red peppers and mushrooms.
5. Turn heat to high and add wine.
6. In a small dish, combine salad dressing and peanut butter. Warm in microwave to melt the peanut butter. Stir together.
7. Add salad dressing/peanut butter mixture to the vegetables. Stir to coat.
8. Add chicken. Stir to combine.
9. Either mix the angel hair into the chicken-vegetable mixture, or portion out the pasta per plate and top with 1/6 of the chicken-vegetable mixture.

Nutritional data:
Calories:        345
Fat:              17.6g
Sat fat:           4.2g
Chol:              60mg
Sodium:        248mg
Carbs:          28.5g
Fiber:             2.3g
Protein:        18.6g

Tomato, Spinach and Feta Topped Chicken Thighs

Tomato, Spinach and Feta topped Chicken Thighs

Serve 4

1 tablespoon olive oil

Your preferred seasoning (I prefer Penzey's Greek Seasoning)
4 chicken thighs (skin on, and bone in)

Topping:

1 medium onion, finely minced

3 cloves garlic, smashed and minced

2 cups diced tomatoes, or about 16 grape tomatoes, halved.

4-6 ounces of fresh baby spinach
4 ounces white wine
Black pepper to taste
4 tablespoon crumbled feta cheese, divided
8 kalamata olives, sliced

1. Drizzle olive oil over skin side of chicken thighs. Sprinkle seasoning and herbs on, and let rest for 30 minutes (in the fridge.)
2. Preheat a 10-11 inch non-stick skillet over med-high heat (if it has a lid, that will help.)
3. Preheat oven to 350F
4. Lay chicken thighs in skillet, skin side down. Sprinkle additional herbs.
5. Fry until the skin browns (8-10 minutes). Turn over and brown the opposite side.
6. Lay the thighs in an 8x8 baking pan, and bake for 20-30 minutes, or until the internal temperature reaches 165F. (If you insert a sharp, narrow knife into the thickest part of the thigh, clear juices will run out when fully cooked.)
7. Carefully pour any residual grease out of the skillet. Reserve one teaspoon of grease. Do not wash or wipe the skillet clean.
8. The topping will take 15 minutes, so time it accordingly.
9. In the same skillet saute the onion in the reserved teaspoon of cooking grease until translucent (5-6 minutes over medium-high heat.)
10. Add tomatoes, and let cook, undisturbed for 2 minutes.
11. Add the garlic and stir everything together. Cook for one minute.
12. Lay the spinach over the onions and tomatoes. If possible, add all, otherwise just half at a time.
13. If all the spinach fits, pour the wine over the spinach. (If you have a lid, cover the skillet now and reduce the heat to low.)
14. If only half the spinach fit, start with half the spinach and half the wine. When the spinach wilts, add the remaining spinach and wine.
15. To serve, place a chicken thigh on the plate and top with 1/4 of the topping. Add 1 tablespoon feta, and 1/4 of the sliced olives.

Note:  I am providing the nutritional data for the topping only. You can made this with chicken thighs (my preference), or breasts (my wife's preference.)  Skin on, or skin off. Large pieces or small pieces. One thigh (my portion) or three thighs (my college son's portion.) All those options will vary, and to give you the number for what I ate will not mean much to you. But regardless of how much protein you serve per portion, the amount of topping remains unchanged.

Nutritional data for the topping:

Calories:    132

Fat:            7.8g

Sat fat:          2g

Chol:        12.3mg

Sodium:     266mg

Carbs:        8.3g

Fiber:         2.2g

Protein:      3.6g

Creamy Chicken and Spinach Pasta

Creamy Chicken and Spinach Pasta

Serves 4

2 cups warm, shredded cooked chicken (or about 8 ounces)

6 ounces dry pasta, some sort of short variety (penne, rotini, etc)

1 cup frozen peas

1 teaspoon olive oil

1/2 cup Vidalia onion, diced

2 garlic cloves

1 cup (10 ounces by weight) plain Greek yogurt

6 ounces baby spinach

1. Prepare pasta according to directions. When the pasta is done, save 1 cup of the pasta water.
2. Heat the shredded chicken in the microwave (or any other preferred method.) Keep hot.
3. While you are boiling the pasta, in a small non-stick skillet, add olive oil. When hot, add onions. Saute until they are beginning to become translucent (4-6 minutes over medium-high heat.) Add garlic and stir for an additional minute.
4. Add yogurt to the onions and garlic. Stir to combine. If it seems too thick for your preference, add small amounts of the hot pasta water.
5. To quickly and easily thaw the peas, place them in a large colander, and pour the cooked pasta over them. Quickly drain the pasta, and add back to the pasta pot. The pasta does not need to be fully drained.
6. Add half of the spinach.  Top with onion/yogurt mixture and chicken.  Stir to combine.
7. Add remaining spinach.  Toss to combine. The spinach will partially wilt under the surrounding heat of the dish.

Note: You could easily use leftover turkey from Thanksgiving. Simply shred it and reheat in the microwave, or in a saute pan with some broth and a bit (1/4 cup) of gravy.

Nutritional data (each portion is approximately 1 1/4 cups):

Calories:      279

Fat:             7.7g

Sat fat:           2g

Chol:            36mg
Sodium:      130mg
Carbs:       32.5g

Fiber:             3g

Protein:        20g


Note: This was the first time I made this dish. Next time, I will add something with another color, maybe some diced fire-roasted red bell peppers.

Coq Au Vin

Coq Au Vin
Serves 8 (average 6 ounce portion by weight)

Meals like this are great for cool days, or when you need to feed many people on a budget. It is fast, simple (with a few easy steps) and is a healthy choice. On my podcast, Make Your Someday Today, a common topic regarding health and weight loss is finding meals that taste incredible and are still easy to fit into a calorie budget. This recipe works!

Special equipment: Pressure Cooker

1 chicken (4-5 pounds), cut into 10 pieces (remove the wings from the breast, Cut the breasts in half, separate the drumsticks from the thighs.)
Flour, for dusting the chicken pieces
1 tablespoons cooking oil (canola or olive)
3 strips of bacon, minced
1 large onion, diced
2 cloves garlic, mashed and minced
2 ribs celery, diced
1 large (3") potato, peeled and diced
6 ounces baby carrots, cut in half lengthwise
2 tablespoons flour
1 cup dry red wine
4 ounces fresh mushrooms, cleaned and sliced
1 bay leaf
2 tablespoons dried parsley
1/2 teaspoon dried thyme
Salt and pepper as needed

1. Dust the chicken parts with flour. 
2. In the pressure cooker, add canola oil and heat the oil until very hot and brown the chicken pieces. 
3. Remove the chicken to a warm platter. 
4. Add to the pressure cooker the bacon, onion, garlic, carrot, celery and potatoe, and saute until the onion is wilted. 
5. Carefully whisk in the 1 tablespoon of flour, then gradually add the wine and stir until thickened and smooth. 
6. Add the thyme, parsley, bay leaf, salt and pepper, then return the chicken to the pressure cooker.
7. Lock the lid in place and bring to pressure, then lower heat and cook for 8 minutes under pressure. 
8. Allow pressure to drop by the naturally and remove the lid. 
9. Add the mushrooms and simmer, uncovered, 3 minutes.  Discard the bay leaf.

Nutritional data (for 6 ounces of chicken, average of white and dark):
Calories:     434
Fat:           25.8g
Sat fat:        7.4g
Chol:         137mg
Sodium:     285mg
Carbs:       14.5g
Fiber:          2.1g
Protein:     31.7g

Optional: if you want this creamy, stir in 1/2 cup (5 ounces by weight) plain Greek Yogurt when you add the mushrooms and heat through.

--------------------------

My podcast, Make Your Someday Today is a twice-weekly show, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my "Trevitorial", where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. I hope you give it a listen! 

BBQ Sauce, Pan Fried Chicken Thighs and Two Side Dishes

Pan-Fried Chicken Thighs, topped with Homemade Barbecue Sauce and sides of Cheesy Mashed Potatoes and Cheesy Roasted Broccoli
Serves 4

8 chicken thighs (or 16 ounces chicken breast)
1 tablespoon olive oil
1 onion, sliced thinly
2 cloves garlic, mashed and minced
Barbecue sauce (recipe follows)
Your preferred seasoning (I used Penzey's Arizona Dreaming.)

1. Heat a non-stick skillet over medium-high heat. Add oil. Season the chicken.
2. Saute onions and garlic until the onions begin to turn translucent (3-5 minutes). Remove from heat.
3. In the same skillet, add the seasoned chicken. Cook on one side until it begins to brown (6-8 minutes.)
4. Turn chicken. Layer onions over each thigh and spread the barbecue sauce evenly over each.
5. Cook until the thighs are done (6-8 minutes.)

Nutritional data, including the sauce:
                    For 2 thighs                For 4 ounce chicken breast
Calories:         409                            157
Fat:               22.7g                           3.6g
Sat fat:            6.7g                           0.7g
Chol:             200mg                          65mg
Sodium:         191mg                        189mg
Carbs:            8.3g                            6.2g
Fiber:             1.2g                            0.9g
Protein:        42.9g                          23.7g

Barbecue Sauce (sweet style)
Makes about 1/2 cup
In a sauce pan, combine and heat to boiling:
4 ounces dark beer
2 tablespoons cider vinegar
1 tablespoon brown sugar (I used brown sugar/Splenda)
2 tablespoon tomato paste
1 teaspoon dehydrated diced onion
1 teaspoon dehydrated diced garlic

Bring to a boil, reduce heat to medium-low and let simmer until thick.
Nutritional data for 2 tablespoons:
Calories:            35
Fat:                     0g
Sat fat:                0g
Chol:                  0mg
Sodium:           8.8mg
Carbs:             6.3g
Fiber:              0.5g
Protein:           0.4g

Cheesy Roasted Broccoli
Serves 4

3 heads broccoli, florets cut off into bite sized chunks
1 onions, but into 1/4 inch slices and then quartered
2 tablespoons olive oil
Pepper (and salt, if desired) to taste
1/2 cup shredded cheese

1. Preheat oven to 450F.
2. Place all ingredients into a 9/13 baking pan.
3. Bake 40 minutes, stirring once halfway through.
4. Top with cheese. Put pan back in the oven until the cheese melts (about 5 minutes.)

Nutritional data:
Calories:         94
Fat:                7.2g
Sat fat:           2.2g
Chol:             7.4mg
Sodium:          65mg
Carbs:           5.4g
Fiber:            1.8g
Protein:         3.6g

Cheesy Mashed Potatoes
Serves 8

3 medium potatoes, peeled and cut into small cubes
1/2 cup plain Greek yogurt
1/2 cup shredded cheese

1. Place potatoes in small kettle, boil until the potatoes are soft. (Check with a fork. When the fork slide into the potato easily, they are done.
2. Drain water off. With a potato masher, mash the potatoes coarsely.
3. Add yogurt.
4. Mix with an electric mixer until smooth.
5. Top each portion with 1 tablespoon of cheese.

Nutritional data:
Calories:         148
Fat:                 2.5g
Sat fat:            1.5g
Chol:              7.4mg
Sodium:           66mg
Carbs:           24.9g
Fiber:              2.6g
Protein:           6.6g

Panko Breaded Chicken with Bourbon-Pecan Butter Sauce

Panko Breaded Chicken with Bourbon-Pecan Butter Sauce, served on Garlicky Sauteed Spinach Serves 4

20 ounces chicken (I used boneless skinless chicken breasts)
1 egg white
1 tablespoon water
1/2 cup panko bread crumbs
Seasoning of your choice (I used Penzy's Sunny Spain.)

1. Cut breasts into one inch wide strips.
2. Separate the egg. Throw away the yolk. Add water. Whisk together.
3. Place panko crumbs in a shallow dish. Season to taste
4. Dip breasts in egg wash. Dredge in crumbs on both sides, and set aside.
5. Preheat large (10" or larger) non-stick pan. Add oil.
6. When the oil is hot, carefully lay the chicken in the pan. Let cook until browned, then turn.
7. Total cooking time will be 6-10 minutes.
8. Removed from heat and cover the keep warm.

Nutritional data (5 ounces of chicken only):
Calories:        129
Fat:                0.6g
Sat fat:              0g
Chol:               70mg
Sodium:         147mg
Carbs:            4.8g
Fiber:             0.2g
Protein:        23.6g

Sauce (can be made while the chicken cooks):
1 ounce pecans, crushed
2 ounces (1/4 cup) bourbon (or your favorite whiskey)
1 ounce chicken broth
1 tablespoon butter (unsalted)

1. Place pecans in a small sauce pan over medium-high heat. Toss frequently until getting hot and fragrant (2-3 minutes).  Remove from the pan and set aside.
2. Place bourbon and chicken broth in sauce pan. Bring to a boil.
3. Add butter. Stir until melted.
4. Stir in pecans.

Nutritional data (1 tablespoon sauce):
Calories:        108
Fat:                8.1g
Sat fat:           2.3g
Chol:             7.6mg
Sodium:         3.1mg
Carbs:              1g
Fiber:            0.7g
Protein:         0.8g

Garlicky Sauteed Spinach:
Serves 2
1 bag (9 ounce) baby spinach
4 cloves garlic, sliced thin
1 tablespoon olive oil

1. In the same large saute pan, heat 1 tablespoon olive oil.
2. When the oil is hot, add sliced garlic.  Toss for one minute.
3. Place fresh spinach in pan.
4. Toss repeatedly, until the spinach wilts.

Nutritional data:
Calories:         83
Fat:               5.3g
Sat fat:          0.8g
Chol:               0mg
Sodium:       120mg
Carbs:           7.4g
Fiber:            3.4g
Protein:         4.7g

Place spinach on the plate. Top with 5 ounces (three strips) on the spinach. Drizzle 1 tablespoon sauce over the chicken.

An alternative to the above uses tilapia fillets. Instead of 20 ounces of chicken, use 16 ounces of tilapia (four fillets). Prepare the meal as above.

Panko-Breaded Tilapia

Oven Roasted Chicken Thighs, Creamy Cucumber-Olive Salad and Herbed Polenta

Oven Roasted Chicken Thighs
Serve 4

8 boneless, skinless chicken thighs
2 tablespoons olive oil
1/2 cup red onion, diced
3 garlic cloves

1. Combine all ingredients in a Ziploc bag, seal and refrigerate for 2-4 hours, turning occasionally.
2. Preheat oven to 400.
3. Place chicken thighs in a shallow baking dish, uncovered, for 18-20 minutes, or until they begin to brown.

Nutritional Data:
Calories:        289
Fat:             18.3g
Sat fat:          4.2g
Chol:            99mg
Sodium:        93mg
Carbs:          2.6g
Fiber:           0.4g
Protein:      27.3g

Herbed Polenta
Serves 4

2 cups skim milk
2/3 cup dried polenta
1/4 cup feta cheese
1 teaspoon Italian or Greek herbs

1. Prepare polenta according to label instructions.
2. When it is finished cooking, stir in the feta and herb.
3. Serve immediately, or spread it flat, 1/2 inch thick and let cool.  Then, pan-fry in a bit of olive oil, flipping it over when the edges begin to brown. 

Nutritional Data:
Calories:        158
Fat:               1.7g
Sat fat:          1.2g
Chol:            8.6mg
Sodium:       126mg
Carbs:          23.2g
Fiber:           2.1g
Protein:           6g

Creamy Cucumber-Olive Salad

Serves 4

2 cucumber, peeled and seeded, cut into 1/8 inch thick crescents.

9 Kalamata olives, sliced

4 banana peppers, cut into rings

3 ounces (by weight) Fage plain Greek yogurt

1 tablespoon lemon juice

1 teaspoon fresh lemon zest

Nutritional Data:

Calories:       69

Fat:             2.7g

Sat fat:           0g

Chol:             0mg

Sodium:     206mg

Carbs:         8.2g

Fiber:          3.6g

Protein:       3.9g

Chicken Breast and Mushrooms in a Vinegar-Cream Sauce

Chicken Breast and Mushrooms in a Vinegar-Cream Sauce
Serves 4

4 chicken breasts (I used 4 ounce breasts)
Your preferred herb blend (I used Penzey's Sunny Paris.)
1 tablespoon olive oil
1 medium Vidalia onion, sliced and quartered
6 cloves garlic, smashed and minced
3 cups (8 ounces) crimini mushrooms, cut into quarters
8 ounces white wine
2 tablespoon white wine vinegar
2 tablespoons tomato paste
3 ounces (by weight) plain Greek yogurt

1. Place chicken breasts in a Ziploc bag. With a mallet, pound them thin (1/4 - 1/2 inch). Season with your favorite seasoning.
2. Preheat a large non-stick skillet. Spray with cooking spray.
3. Pan fry breasts, on both sides, until fully cooked (8-12 minutes). Remove from the pan, cover to keep warm.
4. Place olive oil in the skillet (do not wipe it clean of chicken residue.) Add mushrooms. Saute until beginning to get soft  (4-6 minutes over medium heat.)
5. Add onion. Continue to saute until the onions are beginning to get translucent.
6. Add garlic. Let cook for 1 minute.
7. Remove and cover to keep warm.
8. Again, without cleaning the skillet, carefully pour in the wine. Bring to a boil over medium-high heat.
9. Add vinegar and tomato paste. Stir until mixed.
10. Add yogurt, stir until mixed.
11. Return chicken and mushrooms to the skillet. Toss to coat.
12. Serve over rice, pasta, or other starch (if desired.)

The picture shows Summer Quinoa Salad and steamed broccoli.

Nutritional Data for one chicken breast and 1 portion of sauce:
Calories:       257
Fat:               6.2g
Sat fat:             1g
Chol:              65mg
Sodium:        207mg
Carbs:          14.2g
Fiber:            2.3g
Protein:          28g

Hoisin Chicken Thighs with Rice and Asian Slaw

Hoisin Chicken Thighs with White Rice and Asian Slaw
Serve 4-8, depending on how hungry you are

8 chicken thighs, boneless/skinless
2 tablespoon sesame oil
4 tablespoons rice wine vinegar
2 garlic cloves, crushed and minced
2 teaspoons fresh ginger root, minced (or 1/2 teaspoon dry ginger powder)

Thaw thighs. Place in a Ziploc bag. Add all remaining ingredients.
Place bag in fridge and let marinate for 1-2 hours. Turn occasionally.
Heat non-stick skillet on med-high. Spray with cooking spray.
Place thighs in pan. Pan-fry until brown and turn (4-5 minutes per side). With finished cooking remover from heat and keep warm.

Nutritional data (for 1 thigh):
Calories:        151
Fat:              10.2g
Sat fat:           2.2g
Chol:           49.4mg
Sodium:         46mg
Carbs:           1.1g
Fiber:               0g
Protein:       13.6g

Warm Hoisin Sauce
Serves 8 (1 tablespoon each)

After removing the chicken, add:
3 tablespoons sesame oil
1 tablespoon Hoisin sauce
2 teaspoons fresh crushed ginger (or 1/2 teaspoon dried ginger powder)
2 cloves of garlic, crushed and minced
4 tablespoons rice wine vinegar
1/4 cup semi-dry red wine

Combine all ingredients, bring to a boil. Loosen any brown bits (fond) stuck to the pan. Stir over med-high heat until the fluid is reduced to about 1/2 cup.

Nutritional data (for 1 tablespoon sauce):
Calories:          42
Fat:                5.2g
Sat fat:           0.7g
Chol:                0mg
Sodium:          26mg
Carbs:            2.3g
Fiber:                0g
Protein:          0.2g

Serve one or two thighs on rice, with one tablespoon sauce.

Asian Slaw
Serves 10 (1 cup portions)

1 small head of Napa cabbage, shredded (approximately 6 cups)
1 bag broccoli cole slaw
6 ounces snow pea pods, cut into 1/2 inch pieces
1 bunch scallion (green onions), sliced thinly, whites and green of the onion

Dressing:
Juice of one lime (2-4 tablespoons)
4 tablespoons sesame oil
6 tablespoons rice wine vinegar
1 tsp fish sauce
1/4 cup Splenda (or other sweetener)

Mix all ingredients together.  Allow to dwell before serving, overnight is best.  Toss together frequently.

Nutritional data:
Calories:         76
Fat:               5.1g
Sat fat:          0.7g
Chol:               0mg
Sodium:      63.5mg
Carbs:           6.9g
Fiber:               3g
Protein:         1.9g

Herb Crusted Chicken Thighs with Steamed Broccoli and Acorn Squash

Herb-Crusted Chicken Thighs, with Steamed Broccoli and Acorn Squash

Serves 4

4 boneless, skinless chicken thighs (approximately 5 ounces each)

2 large eggs

1 cup panko bread crumbs

Herb blend of your choice (I used Penzy's Sunny Paris.)

2 teaspoons olive oil

1.  Whisk the eggs in a large bowl.

2.  Mix herbs and panko crumbs together in a shallow dish.

3.  Dunk the chicken in the egg wash, and coat in crumbs.

4.  Preheat non-stick skillet with olive oil over med-high heat.

5.  Place chicken in skillet and cook until done (about 6 minutes per side.)

Nutritional data (chicken only):

Calories:      281

Fat:            16.3g

Sat fat:         3.6g

Chol:           193mg

Sodium:      186mg

Carbs:          9.7g

Fiber:           0.5g

Protein:      28.4g

Rosemary Chicken with Tomato-Avocado Salsa

Rosemary Chicken with Tomato-Avocado Salsa
Serve 6

6 boneless, skinless chicken breasts (4 ounces each)
3 tablespoons olive oil
3 tablespoons red wine vinegar
1 tablespoon fresh rosemary (or 1 tsp dried)
2-3 cloves garlic, crushed and minced
Black pepper

1.  Place chicken breasts inside a Ziploc freezer bag. With a rubber mallet or similar tool, pound the breast to 1/4 inch thickness. Season the breasts with black pepper.
2.  Combine oil, vinegar, rosemary and garlic in another Ziploc bag. Place chicken in bag and toss to coat. Place in refrigerator for 30 minutes.
3.  While the chicken rests in the refrigerator, prepare the salsa (below.)
4.  Preheat a non-stick skillet with cooking spray and heat over medium high heat. Place each breast in skillet and cook until done (about 3 minutes per side.)
5.  Serve with salsa.

Nutritional data (1 chicken breast):
Calories:         308
Fat:               16.6g
Sat fat:            3.8g
Chol:               98mg
Sodium:           62mg
Carbs:             1.2g
Fiber:              0.2g
Protein:         37.7g

Tomato-Avocado Salsa
Serves 6

1 tablespoon chopped fresh oregano (or 1 tsp dried)
1 tablespoon olive oil
2 tablespoon red wine vinegar
1 clove garlic, crushed and minced
2 cups grape tomatoes, halved
1/4 cup crumbled feta cheese
1 ripe avocado, peeled and chopped

1.  In a 1 quart or larger bowl, combine first four ingredients with a whisk.
2.  Add tomatoes, cheese and avocado.
3.  Serve immediately.

Nutritional data (1/2 cup portion):
Calories:         126
Fat:               10.9g
Sat fat:            2.6g
Chol:              8.3mg
Sodium:          112mg
Carbs:             6.3g
Fiber:              3.1g
Protein:           2.6g