Archive for the ‘Chicken-Turkey’ Category

OLD-FASHIONED GLAZED MEATLOAF

(First…let me apologize for the hunk ‘o meatloaf-on-a-plate.  Good grief.  

I had served dinner to Hon and he ooed and awed over it so I then felt like I should have taken a photo so I could post the recipe.  That was all that was left.  

Don’t worry.  It’s really, really great, regardless!)

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Yes, I’m channeling Gramma with this one!

Meaty, filling, flavorful, with that sweet glaze we all remember and loved.  I’ve given you two ways – beef or turkey, and both are fabulous.   Depending on your preference and caloric need, either meat will give you wonderful results.   I prefer to use mini loaf pans because it bakes so quickly and they freeze great.

A mixed green salad (plus baby white corn with sea salt and warmed whole grain rolls for those who aren’t limiting carbs)  - the perfect dinner!

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1/2 tablespoon olive oil

1/2 cup finely diced onion

1 stalk celery, finely diced

1 slice turkey bacon, finely diced

1 egg, beaten

1/3 cup skim milk

1 teaspoons salt

1/8 teaspoon freshly ground black pepper

1/4 teaspoon sage

1 slice bread, diced very small (OR 1/4 cup Panko crumbs)

3/4 cups shredded cheddar cheese

1 pound very lean ground beef (OR 1 pound mixed dark/light ground turkey)

1/3 cup ketchup

1/3 cup Whey Low Gold (OR 1/4 cup Splenda Granular PLUS 1 tablespoon sugar-free maple syrup OR 1/3 cup regular brown sugar)

1/2 teaspoon prepared yellow mustard

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Preheat oven to 350 degrees.  With vegetable cooking spray coat 1 regular loaf pan, or 2 mini loaf pans and place on a baking sheet.  Set aside.

In a saute pan heat the olive oil over medium low heat.  Add the onion, celery, and bacon.  Cook for 10-15 minutes or until veggies are soft.  Set aside to cool slightly.

In a large bowl whisk the egg, milk, salt, pepper, and sage.  Add the bread and stir until “mushed” up and no dry pieces remain.  Stir in the cheese and the onion mixture.  Add the ground beef or turkey and combine until well mixed.  Divide among prepared pans and lightly pack down.

In a small bowl whisk the ketchup, WL Gold (OR Splenda and sf maple syrup), and mustard.  Spoon over meat mixture.  Bake for 35-40 minutes for mini loaf pans, or 50-60 minutes for regular sized loaf pans….or until instant read thermometer reads  165 degrees, temp will increase to 170 as it rests.) Allow to rest for 10 minutes before slicing.  Makes 8 servings.

Per Serving (90% lean ground beef, WL Gold):  Calories 234, Protein 20 g, Fat 11 g, NET Carbs 10 g, Sugar 8 g, Sodium 434 mg

Per Serving (ground turkey mixed light/dark, WL Gold):  Calories 210, Protein 12 g, Fat 9 g, NET Carbs 10 g, Sugar 8 g, Sodium 452

Without Whey Low Gold: subtract 8 calories and 5 sugars

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ORANGE CHICKEN

In case you thought this was a thing of the past…think again!  No sugar added, high in protein, fill-you-up goodness that will stand up to the restaurant stuff any day of the week.

A pot of Jasmine rice for your family and a crisp green salad with toasted almonds is all you need.

Don’t be discouraged because it looks like a lot of work…it’s really not.  (And the results would be worth it, anyway.)  This is one of my most popular recipes and has gotten great reviews.  TRY IT!

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Marinade:
1/2 cup orange juice
1 teaspoon orange zest
2 teaspoons low-sodium soy sauce
1/4 teaspoon sesame seed oil
1/2 teaspoon salt

1 pound chicken breast tenders, cut into 1-inch chunks
1/2 cup cornstarch

Sauce:
3/4 cup orange juice
1 teaspoon orange zest
1/2 cup low-sodium chicken broth
5 teaspoons Splenda granular
4 teaspoons sugar-free OR regular honey OR Agave
1 tablespoon low-sodium soy sauce
2 teaspoons vegetable oil
2 cloves garlic, minced
2 teaspoons apple cider vinegar
Pinch red pepper flakes
2 teaspoons cornstarch
Kosher salt

Sliced green onions
Sesame seeds

Marinade: In a medium bowl combine orange juice, orange zest, soy sauce, sesame oil, and salt. Add chicken tenders and stir to coat. Allow to marinate for 25-30 minutes.

Sauce: In a small saucepan combine orange juice, orange zest, chicken broth, Splenda,  honey, soy sauce, oil, garlic, and apple cider vinegar. Bring to a boil; lower heat to a simmer and cook until liquid is reduced by 1/4. Season with salt to taste. Stir the 2 teaspoons cornstarch with a small amount of cold water and add to the sauce. Bring back to a boil and cook for 1-2 minutes, or until thickened. Set aside, but keep warm.

In a large bowl or ziplock bag add the 1/2 cup of cornstarch. Drain the chicken and toss with the cornstarch, shaking off excess. In a large skillet heat 2 tablespoons vegetable oil over medium-high. Add chicken and cook until golden and meat is cooked through. Gently toss cooked chicken with the sauce and serve. Makes 4 servings.  (About 1/2 cup each.)

Per Serving: Calories 222; Protien 27 g; Fat 4 g; Carbs 18 g; Fiber 0 g; Sugar 6 g; Sodium 171 mg

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PECAN CHICKEN KIEV

This has been one of my most popular recipes and for as elegant and yummy as this is, it’s very quick to put together.  For a special someone…for a dinner party…for yourself with a favorite TV program…it’s a winner!

I’ve paired it with some fresh green beans, roasted with minced garlic and olive oil – a little sea salt and black pepper sprinkled over.

This makes a dinner for two – double or triple at will!!

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Two skinless, boneless chicken breast halves
Kosher salt and black pepper
Two ounces Havarti cheese, deli sliced
One green onion, thinly sliced
1/2 cup fresh baby spinach leaves
1/2 cup finely chopped pecans, divided
1 egg
1 tablespoon water
1/4 cup flour
2 tablespoons olive oil or butter

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Flatten each chicken breast half to 1/8-inch thickness. Season with salt and pepper. Place one slice of cheese on each. Sprinkle each piece with half of the green onions and spinach and a teaspoon of chopped pecans. Tightly roll each breast into a spiral, pressing edges to seal.

In a shallow dish, beat together the egg and water. Place flour in another shallow dish and pecans in a third. Coat each chicken roll with flour, dip into egg, and roll in nuts to coat. Preheat oven to 400 degrees. In a skillet over medium heat, cook chicken in olive or butter about 5 minutes or until golden on all sides. Place in a baking dish and bake for 15-18 minutes or until no longer pink. Allow to rest for 2-3 minutes, slice and serve.  Makes two rolls.

WLS serving is 1/2 roll. Per Serving: 244 Cal; 19 g Protein; 12 g Tot Fat; 6 g Carb; 2 g Fiber; 1 g Sugar; 103 mg Sodium

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ITALIAN SAUSAGE SOUP

Fast, hot, easy…your family will love it and it’s a great way to sneak some veggies past the kids.  (Okay…you can see the veggies, but they’ll want to eat them!)  Serve with garlic bread for the family and a quick Caesar  Salad for an “Italian” meal that will be a hit.

This freezes great – so don’t worry about there being too much.  As with any soup, it’s also better as leftovers!

To make it vegetarian sub out the real sausage for the Boca Italian Sausages…(photo below…).  So good!

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1 tablespoon olive oil
One pound turkey Italian sausage – I use sweet (or Boca for vegetarian)
One clove garlic, minced
1/2 teaspoon Splenda
Two carrots, sliced
Two 14-ounce cans low-sodium beef broth
One 14-ounce can diced tomatoes, undrained
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
One 15-ounce can Cannellini beans, drained
One zucchini, cubed
2 cups fresh spinach, torn
Fresh parmesan cheese for garnish

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In a large saucepan brown sausage and garlic in olive oil. Stir in Splenda, carrots, broth, tomatoes, Italian seasoning, salt, and pepper. Cover and simmer for 20 minutes. Add beans and zucchini. Return to simmer, uncovered for 20 minutes or until vegetables are tender. Add spinach and cook for 2 minutes. Serve with parmesan cheese, if desired. Makes approx Eight 1-cup servings.

Per Serving: Calories 151; Protein 13 g; Fat 5 g; Carbs 9 g; Sugar 2 g; Sodium 406 mg

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GYRO-SPICED MEATBALLS and TZATZIKI

Time for some solid, dense protein?  Need a lunch or dinner that’s full of flavor and super filling?  Something new and different?  Here ya’ go…

You can make meatballs, patties, or loaf….or even crumbly fry this off in a pan. The secret is to fry, bake, or broil the meat until it’s almost done – there will be some carryover heat and it will finish cooking out of the pan. This way your ground meats, especially, will stay nice and softly moist.

Super easy, very fast, and they are wonderful wrapped in some buttery soft lettuce leaves with my Tzatziki Sauce (recipe below).

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1 pound ground sirloin or turkey
2 large cloves garlic, crushed (thru a garlic press)
1/2 teaspoon salt
1 teaspoon onion powder
1 1/2 teaspoons oregano
1/8 teaspoon allspice
2 tablespoons half & half
1/4 teaspoon black pepper

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In a large bowl combine the meat, garlic, salt, onion powder, oregano, allspice, half & half, and black pepper. Fry into two-tablespoon-sized meatballs or form into patties or loaf and bake off. Makes 6 servings.

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With ground sirloin:
Per Serving: 213 Cal; 23 g Protein; 13 g Tot Fat; 0 g Carb; 0 g Fiber; 0 g Sugar; 246 mg Sodium

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With ground turkey (mixed light and dark):
Per Serving: 133 Cal; 22 g Protein; 6 g Tot Fat; 0 g Carb; 0 g Fiber; 0 g Sugar; 294 mg Sodium

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Tzatziki Sauce

3/4 cup thick plain yogurt such as Fage (or drain plain yogurt very well)
3 tablespoons sour cream
1/2 cucumber, peeled, seeded and grated
1/4 teaspoon garlic powder
1/2 teaspoon Splenda
1 teaspoon dried or 2 tablespoon fresh dill weed
Kosher salt and black pepper

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In a small mixing bowl blend together the yogurt, sour cream, grated cucumber, garlic powder, Splenda, dill weed. Season with salt and pepper to taste. Chill. This is best if made several hours in advance.

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Makes 6 servings. Per Serving: Calories 31; Protein 2 g; Fat 1 g; Carbs 3 g; Sugar 2 g; Sodium 25 mg

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CURRIED WILD RICE & CHICKEN CHOWDER

I love this chowder – thick, rich, without being full of fat and calories.  Chicken chunks paired with chewy wild rice – just a touch, enough to give the illusion without too many added carbs…easy and filling.  The ingredients list is long, but it’s quick to put together!

Serve this with warm whole grain rolls for your family and maybe a chopped green salad.

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1/4 cup wild rice
3/4 cup water
2 tablespoons olive oil
2 teaspoons butter
1 medium onion, diced
3 cloves garlic, minced
2 carrots, shredded
1 stalk celery, diced
1 small zucchini, diced
1/4 cup flour
4 cups low-sodium chicken broth
1 1/2 cups 2% milk (Skim would work…will be less rich, but will taste fine, if you’d rather)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/2 teaspoon dried chives
1/2 teaspoon dried thyme
1/4 teaspoon sage
1/8 teaspoon freshly grated nutmeg
3/4 teaspoon yellow curry powder
2 cups shredded chicken breast (or vege: use the Morningstar Chicken meal-starters, shredded)
2 teaspoon fresh, minced parsley

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In a small saucepan bring wild rice and water to a boil. Reduce heat and simmer, covered, for 25 minutes or until tender. Drain if necessary. Set aside.

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Over medium heat in a large pot add olive oil, butter, onion, and garlic. Cook for 15 minutes or until golden and soft, stirring occasionally. Add carrots, celery, and zucchini. Cook for 10 minutes. Stir in flour very well and cook for an additional minute. Add the cooked wild rice, chicken broth, milk, salt, black pepper, bay leaf, chives, thyme, sage, nutmeg, and curry powder.

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Reduce heat to low and simmer for 25-30 minutes or until vegetables are tender and soup is thickened. Remove bay leaf. Stir in chicken and fresh parsley. Heat through. Makes approx eight 1-cup servings.

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Per Serving: 167 Cal; 16 g Protein; 7 g Tot Fat; 10 g Carb; 1 g Fiber; 4 g Sugar; 387 mg Sodium

 

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MOROCCAN CHICKEN STEW with ALMOND PESTO

Thick, hearty, sort of spicy-sweet…this stew is very filling and maybe a little different than you’re used to. Serve it on top of couscous made with chicken broth and lots of black pepper for you family.

This is very good topped with the Almond-Cilantro Pesto, but traditional store-bought pesto is great, too.

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6 boneless, skinless chicken thighs, cut into chunks
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 tablespoon olive oil
1 tablespoon butter
2 large carrots, sliced
1 small onion, diced
1 2/3 cup chicken broth
3 tablespoons apple cider vinegar
1/2 cup garbanzo beans
1 tablespoon golden raisins
Almond-Cilantro Pesto
Goat Cheese or Parmesan cheese

In a small bowl mix together the salt, pepper, cumin, and paprika. Season the chicken thighs, using all of the spice mixture. In a large saucepan or Dutch oven, over medium heat, melt the butter and oil. Add the chicken to the pot and cook until browned on all sides, stirring occasionally.

Add the carrots, onion, broth, and vinegar. Cook at a simmer for about 15-20 minutes or until the chicken is very tender. Stir in the garbanzo beans and raisins and cook for an additional 5 minutes. Serve topped with pesto and crumbled or grated cheese. Makes 6 servings, about 2/3 cup each.

Per Serving: Calories 158; Protein 10 g; Fat 8 g; Carbs 9 g; Sugar 2 g; Sodium 279 mg

Almond-Cilantro Pesto

2 cups packed fresh cilantro leaves
1 cup packed fresh parsley
1/4 cup almonds
2 cloves garlic
1/3 cup olive oil
1/2 teaspoon salt
1/8 teaspoon fresh black pepper

Combine the cilantro, parsley, almonds, and garlic in a food processor or blender and process until coarsely chopped. Add oil, salt, and pepper and process until smooth. (If storing carefully pour another tablespoon of olive oil onto the top and then cover with plastic wrap and store in the refrigerator.) Makes 12 servings.

Per Serving: Calories 57; Protein 0 g; Fat 6 g; Carbs 1 g; Sugar 0 g; Sodium 47 mg

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TURKEY QUINOA CHILI

It’s not the same old, same old!  The addition of nutty, nutrient-rich quinoa, not only stretches the meat, in a budget-conscience time but spikes the protein grams, as well.   Add that to the zucchini, sweet orange bell pepper, and two kinds of beans ……it equals loads of flavor!

Filling and hearty, it’s very good for you and my family loved it.  Even better as leftovers.  It freezes great – so make lots for these coming cold winter evenings.  A pan of crusty cornbread and your dinner’s done.

If you haven’t tried Quinoa, don’t be afraid of it. I use it just about anywhere I used to use rice. It cooks practically the same way as rice and takes on the flavors of what you put with it. (1 part dry quinoa to 2 parts water and a little salt). I’ve used it sweet or savory, in salads, casseroles, soups, and now chili.

It does contain carbs, but it also has quite a bit of protein for a plant. It’s a complex carb and is good for us in moderation.

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1/3 cup quinoa
2/3 cup water
2 tablespoon olive oil
1 large onion, diced
4 cloves garlic, minced
1 teaspoon Splenda
1 orange bell pepper, chopped
1 zucchini, chopped
1 pound ground turkey OR make it vegetarian and add 1 pkg Morningstar Crumbles
1/2 teaspoon cinnamon
1 tablespoon cumin
2 tablespoons chili powder, or Penzey’s 9000 chili mix (I prefer the mix…it’s more rounded flavor!)
1 teaspoon dried oregano
1 teaspoon unsweetened cocoa powder
1 chipotle pepper in adobo sauce, minced
One 28 ounce can crushed tomatoes
On 15 ounce can chicken broth
One 15 ounce cans black beans, drained and rinsed
One 15 ouce can red beans, drained and rinsed

In a small saucepan bring 2/3 cup water to boil; add quinoa, reduce heat to low and simmer for 15-20 minutes, or until quinoa is tender and all water is absorbed. (The little ‘tail’ should be showing on each grain.) Set aside.

In a large stockpot heat the olive oil over medium heat. Saute onion and garlic with Splenda until soft. Stir in zucchini and pepper and cook for 5 minutes. Add ground turkey and break up into chunks. Cook until no longer pink, but not cooked completely through.

Stir in cinnamon, chili powder, cumin, chili powder/mix, oregano, cocoa powder, chipotle pepper, tomatoes, chicken broth, and beans; simmer for 20 minutes.

Add the quinoa and simmer for an additional 5 minutes. Makes 10 servings, about 1 cup each.

Per Serving: Calories 206; Protein 19 g; Fat 7 g; Carbs 13 g; Sugar 1 g; Sodium 281 mg

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ITALIAN SAUSAGE-STUFFED MUSHROOMS

Two or three of these little wonders and a mound of fresh, mixed greens…the perfect lunch. They also reheat beautifully in the microwave.

And what’s the best thing?  No simple carbs…no bread crumbs, no flour.  Just meat and cheese – make them a perfect high-protein choice.

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Vegetable cooking spray
One 8-ounce package white mushrooms
One 8-ounce package turkey Italian sausage links, casings removed
2 tablespoons olive oil
1 clove garlic, minced
2 tablespoons chopped parsley
Kosher salt and black pepper
1/3 cup finely shredded parmesan cheese

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Preheat oven to 375 degrees. Spray a 9×13 inch baking pan with nonstick vegetable spray, add 2 tablespoons of water and set aside.

Wipe mushrooms with a paper towel or soft brush and carefully remove stems. Scoop out some of the flesh to make a well in each cap. Finely chop stems and set aside. Sauté the sausage in the olive oil over medium high heat, breaking up with a fork until finely crumbled and almost cooked through; 3 to 4 minutes. Add garlic, reserved chopped mushroom stems, and parsley. Cook, stirring occasionally for 1 to 2 minutes. Remove from heat; add salt and pepper to taste and stir in 1/4 cup of the parmesan cheese.

Carefully fill each mushroom cap with a heaping 1 to 2 tablespoons of the sausage mixture; mounding and packing slightly, and arrange in the prepared baking dish. Sprinkle with the remaining parmesan cheese. Bake for 15 to 20 minutes, until tops are browned.   Makes five servings of three mushrooms each.

Per Serving: Calories 131; Protein 13 g; Fat 7 g; Carbs 2 g; Sugar 1 g; Sodium 200 mg

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GLAZED TURKEY BURGERS

Easy, simple ingredients…high protein, very low carb and figure-friendly.  A moist and delicious turkey burger that will work to keep you full for hours.

(So sorry about the photo – it’s OLD!  But the meal is great!)

I’ve cooked them on a counter-top grill or baked them in the oven.  These make wonderful meatballs, too.

For your family serve them on a whole-grain bun with some corn on the cob smeared with chili butter…(1/2 cube butter, softened – 1/2 teaspoon chili or chipotle powder…stir until combined.)

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3 tablespoons yellow mustard
3 tablespoons sugar-free apricot or peach preserves
1 teaspoon butter
1/4 cup chicken broth
1 egg
1/4 cup quick-cooking oats
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 teaspoon sage
1/4 cup finely minced celery
2 tablespoons finely minced dried cranberries
1 pound ground turkey
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In a small bowl stir together mustard, preserves, butter, and chicken broth. Heat in the microwave until bubbly and set aside.

In a large bowl beat the egg with a fork. Stir in oats, salt, pepper, sage, celery, cranberries, and 1 tablespoon of the glaze mixture. until well mixed. Add the ground turkey and gently mix well. Shape into burgers or meatballs.

If using a George Forman-type grill, brush both sides with glaze during the last minute of grilling. If making in the oven brush both sides with glaze and arrange on a baking pan. Bake at 375 degrees 15-20 minutes or until no longer pink (165 degrees).

If you want to reserve some of the sauce for the buns, pour half of it into another small bowl…this way you can brush the uncooked burgers from one batch and not contaminate the sauce that won’t be cooked. Makes 4 servings.

Per Serving: 133 Cal; 16 g Protein; 6 g Tot Fat; 5 g Carb; 0 g Fiber; 0 g Sugar; 177 mg Sodium

 

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