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Quick to fix with pantry ingredients this can be on the plate in 10 minutes. The flavor and presentation are top notch.
Ingredients:
2 skinless, boneless chicken breast halves
1 (1.27 ounce) packet dry fajita seasoning, divided
1 tablespoon vegetable oil
1 (15 ounce) can black beans, rinsed and drained
1 (11 ounce) can Mexican-style corn
1/2 cup salsa
1 (10 ounce) package mixed salad greens
1 onion, chopped
1 tomato, cut into wedges
Rub chicken evenly with 1/2 the fajita seasoning. Heat the oil in a skillet over medium heat, and cook the chicken 8 minutes on each side, or until juices run clear; set aside.
In a large saucepan, mix beans, corn, salsa and other 1/2 of fajita seasoning. Heat over medium heat until warm.
Prepare the salad by tossing the greens, onion and tomato. Top salad with chicken and dress with the bean and corn mixture.
Ingredients:
“Wings"
Non-stick cooking spray
4 (4-ounce) boneless, skinless chicken breasts
1/4 cup wing sauce (preferably low-fat, low-sugar like Wing-it)
Sauce:
1 cup blue cheese, crumbled
1 cup non-fat plain yogurt
1/2 cup dry white wine
1/4 cup 1% low-fat milk
1 (8 ounce) block fat-free cream cheese, cubed
Directions:
Preheat oven to 400 degrees.
Place each chicken breast half between 2 sheets of plastic wrap. With a meat mallet pound to ½ inch thickness. Place on a baking sheet coated with non-stick spray and brush sparingly with wing sauce. Bake for 5 minutes. Remove from oven, turn and brush sparingly with wing sauce. Return to oven and bake additional five minutes. Remove from oven, turn again and brush sparingly with wing sauce. Bake 5 minutes and remove from oven. Check to be certain chicken is cooked completely (no pink).
Allow chicken to cool. When cool cut into 1"x 1" pieces. Place on platter.
While chicken is cooking place sauce ingredients in a medium saucepan and heat over medium high stirring frequently to combine. Serve sauce in a warm chafing dish or fondue pot. Have toothpicks or skewers handy to use for dipping “wings" in warm blue cheese sauce.
Nutritional data per 2 ounces chicken and ¼ cup blue cheese dip: 282 calories, 10 grams fat (27%), 28 grams protein and 34 grams carbohydrates.Another basic cooking technique for chicken, once mastered, the recipe has almost limitless variations. Using different herbs will lend interest. As will adding lemon peel with the herbs.
Ingredients:
2 chicken breast halves with skin and bones
2 tablespoons olive oil
1/2 cup finely chopped onion
1/2 cup dry white wine
1 1/2 tablespoons chopped fresh herbs (such as sage or thyme) or ½ teaspoon dried
Directions:
Sprinkle chicken with salt and pepper. Heat oil in heavy medium skillet over medium-high heat. Add chicken and sauté until browned, about 3 minutes per side. Transfer chicken to plate. Add onions to skillet; sauté until onion begins to brown, about 5 minutes. Return chicken and any accumulated juices to skillet. Add wine and herbs to skillet. Bring to boil. Reduce heat to medium-low, cover and simmer until chicken is cooked through, turning occasionally, about 12 minutes. Serve chicken with pan sauce.
Ingredients:
1 3-pound chicken, cut into 8 pieces
Coarse salt
Freshly ground black pepper
2 teaspoons olive oil
1/2 pound bacon cut to 1/2-inch dice
12 cloves garlic, unpeeled
16 pearl onions, peeled
24 white mushrooms, trimmed
1 cup dry white wine
15 springs assorted herbs (such as parsley, thyme, rosemary, marjoram and sage)
1 to 2 Tablespoons all-purpose flour or cornstarch, optional
Directions:
Preheat the oven to 325F. Wash the chicken pieces under cold running water and pat dry with paper towels. Season the chicken all over with salt and pepper. Set aside.
Heat the olive oil and bacon over medium-high heat in a heavy-bottomed pot large enough to hold all of the ingredients. Coo****il the bacon has browned and rendered enough fat to coat the bottom of the pot, about 5 minutes. Use a slotted spoon to transfer the bacon to a paper-towel lined plate to drain, leaving as much fat as possible in the pot.
Add the chicken pieces, skin side down, and brown all over in the bacon fat, 4 to 5 minutes per side. (You may need to do this in batches.) Return the bacon to the pan, along with the garlic, onions, mushrooms, wine and herb springs. Cover the pot and transfer it to the oven. Bake for 20 minutes, then remove the cover and bake for another 20 minutes.
Use tongs or a slotted spoon to transfer the chicken and vegetables from the pot to a warm platter. As you do, discard the herb sprigs. Skim any grease from the surface of the sauce, and then whisk in the flour or cornstarch to thicken it, if desired.
Return the chicken to the pot and serve family style from the center of the table,
Ingredients:
1 (9-inch) baked pie shell
3/4 cup (3 oz.) shredded Swiss cheese
1/2 cup chopped cooked turkey or chicken or 1 can (5 to 6 3/4 oz.) chunk turkey or chicken
1 can (4 oz.) sliced mushrooms, drained
1/4 cup chopped green onions with tops or I tablespoon instant minced onion
6 eggs 1 1/2 cups non-fat milk
1 teaspoon instant chicken bouillon
1/2 teaspoon tarragon leaves, crushed
Directions:
Preheat oven to 375ºF. Sprinkle cheese, turkey, mushrooms, and onions into pie shell. In medium bowl beat together remaining ingredients until well blended. Pour into pie shell.
Bake in oven until knife inserted near center comes out clean, 30 to 40 minutes. Let stand 5 minutes before serving. Another great weeknight dinner, this comes together fast, pop it in the oven and you have 35 minutes to take care of other things while dinner bakes.
This is delicous and makes a great lunch (cold or warm) the following day. You can substitute imitation seafood flakes if you prefer.
Ingredients:
1 -7 ounce package frozen shrimp
1 -7 ounce can King crab - flaked and drained
3 tablespoons sweet cream butter - or less
2 tablespoons flour
3/4 cup half & half or milk
1 tablespoon green onion tops - chopped
1 tablespoon green onion bottoms - chopped
12 eggs
1 1/2 teaspoon salt
1/4 teaspoon black pepper
Tabasco - to your taste
4 tablespoons butter
1/8 teaspoon seafood seasoning
Mix prepared seafood together and set aside. Blend butter and flour in large skillet. Coo****il smooth. Slowly add half and half or milk. Coo****il it starts to thicken, approximately 1 minute. Stir in onions and seafood. In second skillet melt 4 tablespoons of butter; add beaten eggs and spices. Gently cook eggs. As they begin to set, gradually add your seafood mixture. Coo****il thick and creamy. Serve with toast points. Serves 6.
4 tablespoons unsalted butter
2 medium-sized yellow onion, sliced very thin
salt and freshly ground pepper
4 to 6 eggs, beaten
3 tablespoons water
Chopped chives, chervil or parsley for garnish (optional)
Directions:
Melt 2 tablespoons of butter in a heavy skillet set over medium heat. Reduce the heat to low and add the onions. Cover the pan and coo****il the onions are very soft and caramel-colored about 10 minutes. Season with salt and pepper and set aside.
Beat the eggs and water together, adding a pinch of salt and pepper. Melt the remaining 2 tablespoons butter in a small skillet (preferably non-stick) over medium heat. Pour in the beaten eggs and add salt and pepper to taste. Scramble to desired doneness.
Divide the onions between two dinner plates, creating a bed of caramelized onions. Spoon eggs on top and garnish if desired with fresh herbs. Serve immediately. PS Add broccoli for the vegetable and make it a dinner
Makes 2 servings.Ingredients:
4 hard-cooked eggs*, chopped
1/4 cup (1 oz.) shredded reduced-fat Cheddar cheese
2 1/2 tablespoons bacon and tomato flavored French dressing
2 to 4 toasted waffles, English muffin halves or bread slices
Thin tomato wedges, optional
Parsley sprigs, optional
Directions:
In small bowl, stir together eggs, cheese and dressing until well blended. Cover and chill to blend flavors. Spread 1/2 of the mixture on each of 2 waffles. In oven or toaster oven, broil 6 inches from heat, until warm, about 3 minutes, if desired. Garnish with tomato wedges and parsley if desired. Top with additional waffles, if desired.
*To hard-cook: place eggs in single layer in saucepan. Add enough tap water to come at least 1 inch above eggs. Cover. Quickly bring just to boiling. Turn off heat. If necessary, remove pan from burner to prevent further boiling. Let eggs stand, covered, in the ho****er, 15 minutes for Large eggs (about 18 minutes for Extra Large eggs and about 12 minutes for Medium). Immediately run cold water over eggs or place them in ice water until completely cooled.
Ingredients:
4 chicken eggs
1 tsp light vinegar (rice, apple cider, or white wine)
about 4 cups water
1 cup thinly sliced green onion
6 medium cloves garlic, sliced
4 cups fresh baby spinach
4 tablespoons chicken broth (divided)
juice & zest of one lemon
salt and black pepper to taste
Directions:
Bring water and vinegar to a fast simmer in a skillet large enough to fit eggs. Make sure there is enough water to cover eggs.
While water is coming to a simmer, heat 1 tablespoon broth in a separate stainless steel 10-12 inch skillet. Sauté sliced green onion in broth over medium heat for about 3 minutes. Add garlic slices and continue to sauté stirring constantly for another minute.
Add baby spinach, remaining broth, and lemon juice, and simmer covered on medium low heat for about 10 minutes stirring occasionally. Spinach will wilt down considerably.
When done season by tossing with lemon zest, salt and pepper. Divide mixture among 4 plates.
In the boiling vinegar water poach eggs until desired doneness. This will take about 5 minutes, or just until the white is set and the yolk has filmed over. Remove from vinegar water with a slotted spoon and place on top of greens.
One egg and ¼ of the spinach mixture is a serving.Prep: 5 minutes; Cook: 19 minutes
Ingredients:
1 (14.5-ounce) can no-salt added tomatoes, undrained and chopped (diced tomatoes work perfectly)
1 (15-ounce) can no-salt-added black beans, drained
1 (4.5-ounce) can chopped green chilies, undrained
2 tablespoons chopped fresh cilantro
2 teaspoons chili powder
½ teaspoon ground cumin
¼ teaspoon salt
1/8 teaspoon black pepper
2 (6-inch) corn tortillas
2 large eggs
2 tablespoons (1/2 ounce) shredded reduced-fat sharp cheddar cheese
2 tablespoons chopped green onions
Directions:
1. Combine first 8 ingredients (tomatoes through pepper) in a non-stick skillet; bring to a boil. Cover, reduce heat to low; simmer 10 minutes.
2. Warm tortillas according to package directions.
3. Break each egg into a custard cup, and slip egg from cup into tomato mixture. Cover and simmer 7 minutes or until eggs are done; remove eggs with a slotted spoon to a small plate. Place each tortilla on an individual plate; top each with half of tomato mixture and 1 egg. Sprinkle each with 1-tablespoon cheese and 1 tablespoon green onions. Yield: 2 servings.
Nutrient information: Calories 312. Fat 8g (sat 2.6g, mono 2.6g, poly 1.4g); Protein 19.6g; CARB 44g; Fiber 7.9g; CHOL 217mg; Iron 4.9mg; Sodium 1472mg; Calcium2 26mg.
Kaye’s note: This is a good recipe, but may be difficult to tolerate if newly out of surgery. I find myself eating the egg and beans/tomatoes, but not the tortilla.