Category Archives: Vegetables & Salads

Creamy Tuscan Chicken for Two

Photo Creamy Tuscan Chicken

I make most of the meals at my house into small portions for two people. This is the case with this recipe for delicious creamy Tuscan-style chicken. If you want to make it for more people, it’s easy to double the amounts. If you have one very plump chicken breast, you can probably cut it across the middle as if you were butterflying it to make two chicken pieces. If the chicken is too thick, over 1/2″, then you should cut it to thinner slices, so it cooks thoroughly.

This recipe uses sun-dried tomatoes, but you can also use about six to eight cherry tomatoes cut in half.

Creamy Tuscan-Style Chicken

3/4 pound boneless skinless chicken breasts, thinly sliced
1 Tablespoons Olive Oil
1/2 cup Heavy Cream
1/4 cup Chicken Broth
1/2 teaspoon Garlic Powder
1/2 teaspoon Italian Seasoning
1/4 cup Parmesan Cheese
1/2 cup Spinach, chopped
1/4 cup Sun-Dried Tomatoes

Add olive oil to a medium-sized skillet over medium heat and cook the chicken pieces for 3 to 5 minutes on each side or until they are browned. Remove to a plate and set aside.

To the skillet, add heavy cream, chicken broth, Italian seasoning, and Parmesan cheese. If you are using cherry tomatoes, add them in now also. Cook over medium-high heat, stirring briskly with a wooden spoon until the sauce begins to thicken. Add spinach and the sun-dried tomatoes and stir them in. Turn to a simmer and cook until spinach begins to wilt. Add the chicken and any juices on the plate back to the pan and cook another three or so minutes until the chicken is heated.

Makes two servings. Serve with riced cauliflower or zucchini noodles. I served mine with a delicious riced golden beets side dish. Recipe follows.

Image: Nutrition Info

 

Savory Riced Golden Beets

Photo: Riced Golden Beets

I’ve tried the frozen riced purple beets, and they are yummy with the earthy taste that the dark beets have and make a great side dish. However, I prefer golden beets with their lighter flavor. So, I riced up a beet and added a little chicken broth and seasoning. Voila! Delicious couscous-like pearls of delight. Along with the chicken, they really provided that extra touch of the Mediterranean flavor.

1 medium-sized Golden Beet, cleaned and peeled
1/4 cup Chicken Broth
1/2 teaspoon Italian Seasoning (optional)
1 tablespoon Butter

Rice golden beet in a food processor, using the pulse until it is the size of rice kernels. You can also use a grater to grate the beet, but the food processor is much easier.

In a small skillet, melt butter then add riced beets. Add about 1/4 cup of water and cook over low heat until the water almost evaporates. Add the chicken broth, seasoning, and salt, reduce heat to simmer and continue to cook until the beets are done about 15 to 20 minutes. Stir often and add additional water if they get too dry.

Makes two servings.

Image: Nutrition Info

Green Chili Riced Turnips side dish

Image: Green chili riced turnips

Several years ago, I adapted my grandmother’s recipe for Spanish rice to a cauliflower version. It tastes great, and I often use it as a rice replacement. However, turnips can also be riced, and they have wonderful flavor in a risotto, so I decided to try a green chili rice using turnips. This came out very well although the color may not be the prettiest. This came from the ranchero beans I added to it. Next time, I might try black beans that don’t have any sauce with them.

For this version, I added the beans, chopped up baby corn, and onions. I used a small can of Herdez Green Chili Salsa, but you can use any green chile salsa or green enchilada sauce

These also reheat well, work as a filling for a burrito, and go well with eggs. Give them a try; you might love them.  Next up, I think I’ll try them with tomatoes in the regular Spanish rice.

Green Chili Riced Turnips

2 medium Turnips (about 2 cups)
1 4 oz. can of  Green Chili Sauce or Green Chile Enchilada Sauce
1/2 Onion, chopped
1/2 teaspoon Garlic, minced
1/2 cup of black beans, drained
1/3 cup of Baby Corn, drained & chopped
1 teaspoon Taco Seasoning
1/2 tablespoon Olive Oil

Peel turnips, cut into pieces, and process in food processor until they are the size of rice grains.

In a pan, add 1/3 tablespoon olive oil, chopped onions and 1/2 teaspoon garlic. Sauté until onion and garlic are fragrant. Add the riced turnips and stir together.

Add 1/2 cup hot water with bullion mixed in to the turnips mixture. Reduce heat to simmer and let cook for about 10 minutes. Add the taco seasoning, black beans, and green chiles. Stir in can of green chile sauce.

Cook until thoroughly heated, turnips are tender, and the liquid is reduced to a thick sauce.

Makes six 1/2 cup servings.

Nutrition for Riced Turnips

If you try this recipe, post your thoughts on this page. I’d like to hear from you.

Broccoli Bacon Bites appetizer for any party

Photo: Broccoli Bacon Bites

Recently, this recipe came around on my Facebook feed as one of those tasty, simple-to-make appetizers that work well for a party. The original recipe said to fry them in fryer– you can do that if you’d like, but I wanted mine to be a little lighter and without the extra oil flavor, so I decided to bake them.

To make this low carb required only one change, swapping out regular flour for low carb flour. In my case, I used Bakesquick, but you can use whichever one you prefer, such as almond flour or CarbQuick.

While I simply dropped my batter on a parchment paper, you can also put these in mini cupcake pans with papers so they retain a more compact shape. This is a versatile recipe and you can easily swap in cauliflower for the broccoli, add peppers, or other spices to it to personalize your bites.

Broccoli Bacon Bites

1/2 cup Bacon, chopped
3 cups Broccoli, chopped (or Cauliflower)
1 teaspoon Salt
1/4 cup Water
4 Eggs
1 teaspoon Pepper
2 cups Cheddar Cheese, shredded
1/4 cup Green Onions, chopped
1/2 cup Low Carb Flour

Preheat oven to 375 degrees (F.) Prepare a baking pan with parchment and spray with oil.

Put broccoli in a microwaveable bowl, add salt and water. Microwave for 3 minutes until almost tender. Drain.

In a bowl, put all the ingredients and mix together well. Use a small scoop to form balls and place each on the parchment-covered baking pan.

Cook for 15 to 18 minutes until golden brown.

Remove to serving plate and put out a bowl of Ranch Dressing for a dipper.

Makes 40 to 45 bites. (I got 42, but some were quite a bit larger than the rest.)

Photo: Nutrition for Broccoli Bacon Bites

About that Salmon Salad

Photo: Salmon and Bacon Salad

Heavy winds and rain are blasting my area as we approach the end of March. (I think it came in like a lion, but not sure it will depart like a lamb.) We can only hope April looks more like spring than March has. When the month started, I promised to post the recipe for a great salmon salad. Then it totally slipped my mind as I started getting more of the St. Patrick’s Day recipes up. But here it is. This works great if you have left-over salmon, or you can grill a piece before you make it. You can also use canned or packaged cooked salmon.

This is another yummy recipe from Paleo Leap’s web site, so it is good for Atkins, South Beach, Keto, and Paleo.

1 cup Salmon, grilled and flaked (8 oz)
1 hard boiled Egg, diced
1 Mini Pepper
1/2 Avocado, diced
2 slices Bacon, cooked and broken into pieces
1/4 Onion, minced
2 tablespoons Mayonnaise (homemade or your preference)
1 pinch Cayenne Pepper
1/2 teaspoon Lemon Juice
1 tablespoon fresh Parsley, minced or 1/2 teaspoon dried Parsley
2 tbsp. Olive Oil
1 drop liquid Sweetener
Sea salt and freshly ground black pepper
2 cups of fresh greens (Spring mix lettuce, spinach, arugula – your choice)

To make the dressing:

In a bowl, add the mayonnaise, parsley, lemon juice, cayenne, sweetener, and olive oil then whisk until it is blended.

In a medium-sized mixing bowl, combine the salmon, diced eggs, bell pepper, avocado, and red onion. Add the mayonnaise mixture and toss it together gently. Cover with plastic wrap and refrigerate until ready to serve.

Divide the greens into two bowls, then top with half the salmon mixture into each bowl. Serve.

Makes two healthy servings.

TIP: If you’d rather have shell fish, make this with shrimp, crab, or lobster instead of salmon. It will work just as well.

Image: Nutrition Info

Scintillating Salmon with Orange Sauce

Photo: Salmon with Orange Basil Sauce

PK’s new doctor recently suggested she try the paleo diet to improve her health. With this pronouncement in mind, I took a look at some of the paleo recipes and chose some that I thought I could adapt to low carb that would suit both of us. As a result of this quest, I will be posting more recipes that work for both low carb like Atkins and South Beach as well as ones that work with keto and paleo.

This is a delicious recipe that I found as Orange Rosemary Salmon at PaleoLeap.com. I didn’t have any rosemary, so I substituted basil. Dried basil at that. But it worked exceptionally well, and we loved the flavor of this dish. I grilled the salmon on my new Copper Chef stove-top grill, which worked perfectly, and I cleaned it up in just a few minutes after I was done. Yay for that! I even grilled the asparagus spears along with it. The side serving that looks a bit like rice is actually riced kohlrabi, which is amazingly delicious when cooked with a bit of broth, butter, and basil.

If you were going true paleo, you would use all fresh ingredients and your chicken stock would be made from chicken bones. I, on the other hand, made mine from Better Than Bullion.

Orange Basil Salmon

Atkins, Keto, and Paleo-friendly

2 salmon fillets (about 1/2 lb)
1 garlic cloves, minced
1 teaspoon fresh Basil, minced 0r 1/2 teaspoon dried
1/2 cup fresh orange juice
1 tablespoon fresh lemon juice
1/4 cup chicken stock
1 teaspoon orange zest
1 teaspoon Olive Oil
Salt and Pepper

Use a grater or zester to scrape the orange skin until you have 1 teaspoon of orange zest. Cut the orange and squeeze out as much of the juice as you can from one large orange. I use a little of the pulp as well since I like to have it in my sauce. Combine the orange juice, lemon juice, chicken stock, and zest.

Heat the grill on high heat until hot, then turn to medium heat. Brush the salmon fillets with a little olive oil then season with salt and pepper. Place on the grill with skin side up and cook until the salmon is about half-way done, about 5 minutes. Flip so the skin side is down and continue to cook another 4 to 5 minutes. (Time will vary based on the heat and thickness of the salmon.) Add any vegetables to the grill at this point.

On another burner, heat up a saute pan and add a teaspoon of olive oil or cooking fat. Cook the garlic and fresh basil in it for a minute or so. If using dried, add it to the orange juice mixture. Pour the juice and broth into the pan and stir well. Lower the heat to medium-low and add salt and pepper to taste, about a pinch of pepper and 1/8 teaspoon of salt. Stir and cook until the mixture begins to thicken.

Meanwhile, check on the salmon as you work and turn any vegetables that need it. When the flesh looks done all the way through, use a pancake spatula and slide it between the skin and the meat. The salmon will lift off easily. Transfer it to a serving plate and spoon or pour half the orange sauce over the top.

Serve with vegetables and riced cauliflower or kohlrabi. Makes two servings.

Photo: Riced kohlrabi

Riced Kohlrabi with Basil

1 medium (4″) Kohlrabi
1/4 cup Chicken Broth or Better Than Bullion
1/2 teaspoon dried Basil
Pinch Salt
1 tablespoon Olive Oil, Coconut Oil, or Butter

Prepare this before you begin the main meal.

Peel kohlrabi, cut into cubes and put in the food processor. Pulse until the vegetable is chopped into rice-sized pieces.

In a skillet, add oil or butter, then add the kohlrabi. Stir and cook for about a minute, then add the broth, bring to a boil, then lower the heat to a simmer. Add water if it is too dry. The kohlrabi will take about 20 minutes to cook until it is tender. Add seasonings about part way through.

When done the kohlrabi should look like rice in texture. Makes about three half-cup servings.

Nutrition: Salmon with Basil Orange Sauce