Panko-Crusted Chicken

Here's another version of fried chicken using Panko bread crumbs.

Serves - 4  /  Serving Size - 1 piece
Preparation Time: 15 minutes
Cooking Time: 40 minutes

Nonstick cooking spray
2/3 cup buttermilk
3/4 cup whole wheat or white panko
    (Japanese-style bread crumbs)
1/2 tsp dried oregano, crushed
1/2 tsp ground cumin
1/2 tsp smoked or regular paprika
1/4 tsp salt
1/8 tsp black pepper
4 small bone-in chicken breast halves, skinned [used boneless, skinless breasts]
    (1-1/2 to 1-3/4 pounds total)

1.  Preheat oven 375ºF.  Line a 15x10x1 inch baking pan with foil and coat foil with cooking spray; set aside.  Pour buttermilk into a medium bowl.  In another medium bowl combine panko, oregano, cumin, paprika, salt and pepper.

2.  Dip chicken pieces into buttermilk, allowing excess to drip off.  Coat chicken pieces in panko mixture and place, bone sides down, in prepared pan.  Coat tops of chicken pieces with cooking spray.

3.  Bake for 40 to 50 minutes or until chicken is tender and no longer pink (170ºF).  Do not turn chicken pieces during baking

Exchanges/Carb Choices: 0.5 starch / 3 lean meat / 1 carb choice
Calories - 184                                Sodium - 278mg
Total Fat - 3g                                 Total Carbs - 11g  w/net Carbs - 9g
   Saturated Fat - 1g                            Dietary Fiber - 2g
Cholesterol - 71mg                         Protein - 26g

Source: Diabetic Living Diabetes What To Eat, A Better Homes and Gardens Book

Review/Suggestions:

• This recipe is as easy as it sounds.  The 20 minute prep time is a stretch to me.  You can easily get this prepped in 10 minutes.
• Even though I've done another recipe with panko bread crumbs (Parmesan Chicken with garlic & herbs), it's just whichever one your taste buds are in the mood for.
• Honestly, you can't go wrong with this one.

Quick & Easy: Blueberries with Lemon Cream

Today was just right for a light dessert.

Serves - 4  /  Serving Size - 1/2 cup each
Preparation Time:  10 minutes total

4 oz reduced=fat cream cheese (Neufchâtel)
3/4 cup low-fat vanilla yogurt [used Carbmaster @ only 4 carbs]
1 tsp honey
2 tsp fresly grated lemon zest
2 cups fresh blueberries

1.  Using a fork, break up cream cheese in a medium bowl.  Drain off any liquid from the yogurt; add yogurt to the bowl along with the honey.  Using an electric mixer, beat at high speed until light and creamy.  Stir in lemon zest.

2.  Layer the lemon cream and blueberries in dessert dishes or wineglasses.  If not serving immediately, cover and refrigerate for up to 8 hours.

Exchanges:  1 fruit  /  1 fat (saturated)
Calories - 156                       Sodium - 151mg
Total Fat - 7g                        Total Carbs - 19g  w/net Carbs - 17g
   Saturated Fat - 4g                   [not adjusted for the lower carb yogurt]
   Monounsat Fat - 0g                Dietary Fiber - 2g
Cholesterol - 22 mg              Protein - 6g

Source: The Eating Well Diabetes Cookbook by Joyce Hendly and the Editors of EatingWell

Review/Suggestions:

• Kroger is the only grocery store where I have been able to find the low carb yogurt, which also happens to be their store brand.
• Since I no longer have any of my cake decorating supplies, I found a tip on Pinterest for DIY pastry bag - place frosting (or in this case the lemon cream) in a zip-lock plastic bag.  Cut the tip = pastry bag.  Made piping the top easy.
• A sprinkling of lemon zest added to the beautiful presentation.
• As the recipe states you can use any fresh berries with this dessert.

Quick & Easy: Spice-Rubbed Salmon

For another completely different taste, you'll definitely LOVE this one!

Serves - 4  /  Serving Size - 1 fillet
Preparation Time:  10 minutes
Cooking Time: 4 to 6 minutes per 1/2" thickness

1 1-lb fresh or frozen skinless salmon fillets
Nonstick cooking spray
1 Tblspn coriander seeds, coarsely crushed* [used ground coriander]
1 Tblspn packed brown sugar [used 2 tsp Splenda Brown sugar blend]
1 tsp lemon-pepper seasoning
Lemon wedges (optional)
Fresh cilantro sprigs (optional)

1.  Thaw salmon, if frozen. Coat a shallow baking pan with cooking spray.  Preheat oven 450ºF.  Rinse fish; pat dry with paper towels.  Measure thickness of fish.  Place fish in the prepared baking pan.

2.  In a small bowl stir together coriander seeds, brown sugar, and lemon-pepper seasoning.  Sprinkle fish evenly with coriander seed mixture; use your fingers to press in slightly.

3.  Bake fish for 4 to 6 minutes per 1/2" thickness or until fish flakes easily when tested with a fork.

The original recipe also included a Tropical Rice:
    In a medium bowl stir together 2 cups hot cooked brown rice; 1 medium mango, seeded, peeled and chopped; 1 tablespoon snipped fresh cilantro; and 1 teaspoon finely shredded lemon peel.

*You can substitute 1 tablespoon sesame seeds (toasted if desired) and 1/4 teaspoon ground cumin for the crushed coriander seeds.

Exchanges/Carb Choices - 0.5 fruit  /  2 starch  /  3 lean meat  / 2 carb choices
Calories - 366                              Sodium - 155mg
Total Fat - 13g                              Total Carbs - 35g   w/net Carbs - 32g
   Saturated Fat - 3g                           Dietary Fiber - 3g
Cholesterol - 66mg                        Protein - 26g

Nutritional Analysis with substitution:

Calories - 353         Sodium - 154mg              Carbs - 32g

Source:  Diabetic Living Diabetes What to Eat, a Better Homes and Gardens Book

Review/Suggestions:

• Since I had basmati rice and ginger, decided to substitute the Tropical Rice for the Carrot Ginger Rice.  The Nutrition analysis combined with this recipe is comparable to what is listed above.
• I think next time I could easily get by with just 1-1/2 teaspoons of the ground coriander when preparing only two fillets.  Same goes with the brown sugar when prepping only two fillets - just use 1-1/2 teaspoons.
• Also, for most recipes I don't pack the brown sugar.

Stuffed Chicken Cutlets with Potatoes

Here's a Passover-friendly dish that's not just for Passover.  Enjoy!

Serves - 8 to 10  /  Serving Size - 1 piece of chicken & 1/4 cup potatoes
Preparation Time: 25 minutes
Cooking Time: 45-60 minutes

3 Tblspn vegetable oil
1 small onion, chopped
2 cups Manischewitz Matzo Farfel
Pinch of salt & pepper
1/4 cup fresh cilantro, chopped (reserve 1 Tblspn for garnish)
2 cloves fersh garlic, chopped and divded
1 egg, beaten
3/4 cup Manischewitz Condensed Chicken Broth
1 pound dark meat chicken thigh cutlets [used boneless skinless breasts]
1/4 cup fresh lemon jice
1 lemon sliced into thin circles
2 tomatoes, sliced into thin circles
1 Tblspn extra virgin olive oil
2 large potatoes, sliced into 1/4-inch thick circles

1.  Preheat oven 375ºF.  In a pan, saute onion in vegetable oil until tender but not browned.  Add the Matzo Farfel and toast lightly.  Combine salt, pepper, cilantro, egg, broth, half of the chopped garlic and add to the farfel mixture.  Set aside to cool.

2.  Place the sliced potatoes in a greased 9" x 13" roasting pan to cover entire bottom.  Cut a slit at the thickest part of each chicken thigh with a sharp knife.  Stuff each chicken thigh with some of the stuffing mixture and lay seam down on top of the sliced potatoes.  Rub each chicken piece with the other half of the chopped garlic (then wash hands well) and sprinkle lemon juice over the entire roasting pan.  Then, place a piece of sliced lemon and 2 pieces of tomato on top of each stuffed cutlet.  Lastly, drizzle with a little olive oil and top off with a sprinkle of salt and pepper.

3.  Bake for 45 minutes to 1 hour or until chicken is no longer pink inside.  Garnish with remaining fresh cilantro and serve.

After running a Nutrition analysis, here are the Nutrition Facts:
Calories - 251                               Sodium - 109mg
   Calories from Fat - 85                Total Carbs - 25.g   w/net Carbs - 22.1g
Total Fat - 9.5g                                  Dietary Fiber - 2.9g
   Saturated Fat - 2.1g                        Sugar - 2.3g
   Trans Fat - 0g                             Protein - 17.0g
Cholesterol - 59mg

Source : Recipe on the Manischewitz Matzo Farfel container

Review/Suggestions:

• Because we aren't big fans of dark chicken meat, I used boneless skinless chicken breasts.
• If you can't find the Matzo Farfel, you can take regular matzo and break them into small pieces (about the size you use for stuffing).
• Using a medium-sized bowl to mix the Matzo farfel mixture and the rest of the stuffing ingredients makes it easier to thoroughly combine instead of mixing it all in the pan.
• Ok, using the dark meat would have given this a bit more flavor, but still the stuffing was pretty bland.  Next time I would add a few more herbs - Rosemary, Thyme, maybe some Oregano and definitely sprinkled some dill over the chicken.
• Also, use more liquid than what it calls for as the chicken & stuffing together were a little on the dry side.  When I reheated this for a friend, I decided to spoon some more broth over the stuffing and chicken - made all the difference in the world.

Quick & Easy: Balsamic & Parmesan Roasted Cauliflower

Another great side that you can't go wrong with!

Serves - 4  /  Serving Size - 1 cup
Preparation Time: 10 minutes
Cooking Time: 25-35 minutes

8 cups 1-inch thick slices cauliflower florets (about 1 large head*)
2 Tblspn extra-virgin olive oil
1 tsp dried marjoram
1/4 tsp salt
freshly ground pepper to taste
2 Tblspn balsamic vinegar
1/2 cup finely shredded Parmesan cheese

1.  Preheat oven 450ºF.

2.  Toss cauliflower, oil, marjoram, salt and pepper in a large bowl.  Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes.  Toss the cauliflower with vinegar and sprinkle with cheese.  Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Exchanges/Carb - 1 vegetable  /  1/2 lean meat  /  1-1/2 fat  /  1/2 carb serving
Calories - 149                               Sodium - 364mg
Total Fat - 10g                              Total Carbs - 10g   w/net Carbs - 6g
   Saturated Fat - 3g                           Dietary Fiber - 4g
   Monounsat Fat - 6g                   Protein - 7g
Cholesterol - 7mg

Source: EatingWell http://www.eatingwell.com/recipes/balsamic_parmesan_roasted_cauliflower.html

Review/Suggestions:

• Didn't have any marjoram so checked online as to which herb I could sub - and the lucky herb was OREGANO.
• To make clean-up easier, I lined the baking sheet with foil and sprayed with nonstick cooking spray.
• *Their tip on preparing florets from a whole head of cauliflower really worked:  "Remove outer leaves.  Slice off the thick stem.  With the head upside down and holding the knife at a 45º angle, slice into the smaller steams with a circular motion - removing a "plug" from the center of the head.  Break or cut the florets into the desired size."
• Talk about a tasty and healthy way to enjoy cauliflower!

Quick & Easy: Broccoli with Caramelized Onions & Pine Nuts

Ok, time to get caught up on side dishes.  This one I served with Easter dinner.  YUM!

Serves - 4  /  Serving Size - 3/4 cup
Preparation Time: 5 minutes
Cooking Time: 25 minutes

3 Tblspn pine nuts, or chopped slivered almonds
2 tsp extra-virgin olive oil
1 cup chopped onion, (about 1 medium)
1/4 tsp salt, or to taste [decreased probably to 1/8 tsp]
4 cups broccoli florets
2 tsp balsamic vinegar
freshly ground pepper to taste

1.  Toast pine nuts (or almonds) in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes.  Transfer to a small bowl to cool.

2.  Add oil to the pan and heat over medium heat.  Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes.

3.  Meanwhile, steam broccoli until just tender, 4 to 6 minutes.  Transfer to a large bowl.  Add the nuts, onion, vinegar and pepper; toss to coat.  Serve immediately.

Exchanges/Carb - 1-1/2 vegetable  /  1 fat  /  1/2 carb serving
Calories - 102                           Sodium - 166mg
Total Fat - 7g                            Total Carbs - 9g   w/net Carbs - 6g
   Saturated Fat - 1g                      Dietary Fiber - 3g
   Monounsat Fat - 0g                Protein - 3g
Cholesterol - 0g

Source:  EatingWell http://www.eatingwell.com/recipes/broccoli_with_caramelized_onions_pine_nuts.html

Review/Suggestions:

• To save even more time, you can always buy the already cut and packaged broccoli florets.  But for the price, I'm fine with cutting the broccoli.
• Since I had pine nuts that needed to be used sooner than later (with later being more like having to pitch them), this recipe was a double plus.
• By prepping the broccoli ahead of time, all I had to do was take the container from the fridge to the microwave.  Gotta love the microwave steamer - easy way to cook veggies while still retaining all their nutrients.
• This recipe is definitely a new favorite way to prepare broccoli!

Sliced Baked Potatoes

A fun way to prep those spuds!

2 small baking potatoes
2 teaspoons olive oil
salt and lemon pepper
dash of paprika

1.  Preheat oven to 425ºF.  Line cookie sheet with foil and prep with nonstick spray.  Wash potatoes and slice almost all the way through.  You want to make sure that the slices are all still attached at the bottom of the potato.

2.  Drizzle with olive oil and your favorite potato seasonings [mine are listed above]

3.  Place on prepped cookie sheets and bake for approximately 40 minutes.


After running a Nutritional analysis, here are the Nutrition Facts
Calories - 168                             Sodium - 14mg
   Calories from Fat - 42              Total Carbs - 29.3g   w/net Carbs - 26.2g
Total Fat - 4.7g                                Dietary Fiber - 3.1g
   Saturated Fat - 0.7g                      Sugar - 1.6g
Cholesterol - 0mg                        Protein - 3.5g

Source: Pinterest http://pagesfoodblog.blogspot.com/2012/01/your-new-favorite-way-to-cook-potatoes.html

Review/Suggestions:

• I read a suggestion of using a chop stick placed next to the potato.  This is suppose to act as a guard against you slicing completely through the potato.  For the most part it really did work.
• I used really small yellow potatoes so it made slicing them (and not my fingers) a true test of my knife welding skills.  [Happy to report all fingers still intact!]