Italian Breaded Pork Chops
Ingredients
¼ cup rice flour or All Purpose Flour
1 egg, lightly beaten
1 tablespoon mayonnaise
1 cup Italian Seasoned Bread Crumbs
¼ cup Olive Oil
2 thin Pork Chops, about 5 oz each
Marinara Sauce, homemade or store-bought
Directions
In a shallow dish, beat together egg and mayonnaise.
In a separate bowl, place the flour mixed with salt and pepper to taste, and in another shallow dish place the bread crumbs/
Heat the olive oil in a medium skillet over medium heat.
Dip each pork chop into flour, egg, and then into the bread crumbs, coating evenly.
Place coated pork chop in the skillet, and brown for about 4 minutes on each side.
Serve with warm Marinara sauce.
Baked Spaghetti Squash
I am not a fan of leftover spaghetti squash, so I was happy to find a small squash {about 1 ¼ lb} at my market that will be just the right size for two.
Ingredients
1 spaghetti squash
Non-fat cooking spray
Kosher salt and fresh pepper to taste
½ teaspoon paprika
½ teaspoon garlic powder
½ teaspoon onion powder
Directions
Cut the squash in half lengthwise, and scoop out the seeds and fibers with a spoon. Place on a baking sheet, cut side up, spray lightly with the non-fat cooking spray, and sprinkle with salt, pepper, paprika, onion powder, and garlic powder. Bake at 350° for about an hour or until the skin gives easily under pressure and the inside is tender. Remove from the oven and let it cool for 10 minutes. Using a fork, scrape out the squash flesh a little at a time. It will separate into spaghetti-like strands. Place in a serving dish and serve hot. Total servings per recipe will vary depending on squash size.
Parmesan-Roasted Green Beans
Ingredients
1 pound thin green beans (haricots verts)
Extra-virgin olive oil
Kosher salt and freshly ground black pepper
1 cup grated Parmigiano-Reggiano
Directions
Preheat the oven to 400 degrees F.
Trim off the tough end of the beans and arrange the beans on a nonstick cookie sheet. Drizzle with olive oil season with salt and pepper, to taste. Sprinkle the cheese evenly over the top and bake until the cheese melts and forms a crisp shell over the beans, about 10 minutes. Let the beans sit for a few minutes for the cheese to cool slightly. Lift the beans out onto a platter and serve.
For every two servings:
Ingredients
2 tablespoons extra-virgin olive oil, divided
2 cloves garlic, thinly sliced
1/2 tablespoon fennel seed
¼ teaspoon crushed red pepper
1/2 medium red onion, thinly sliced
1/2 teaspoon chopped fresh oregano
1/2 teaspoon coarsely chopped fresh thyme
1/2 teaspoon paprika
4 cups thinly sliced bell peppers, all colors
2 tablespoons capers, rinsed
1 tablespoon sherry vinegar
12 oz sustainable, harpoon-caught swordfish or mahi-mahi, 2 inches thick
1/4 teaspoon kosher salt
2 tablespoons chopped fresh basil
Directions
Heat 1 tablespoon oil in a large pot over medium-low heat. Add garlic, fennel seed, and crushed red pepper and cook, stirring often, until fragrant and the garlic starts to brown, 2 to 3 minutes. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in oregano, thyme, and paprika. Add bell peppers, reduce heat to low and cook, stirring occasionally, until softened, about 20 minutes. Add capers and vinegar and cook for 2 minutes more.
Preheat grill to medium-high.
Brush fish with the remaining tablespoon oil and sprinkle with salt. Grill the fish, turning once halfway until the flesh is opaque, 12 minutes total, depending on thickness. Transfer the fish to a clean cutting board and cut into 2 portions.
Arrange the fish over the Peperonata and top with basil.
Spaghetti Squash Cacio e Pepe
Ingredients
1 small spaghetti squash
1 tablespoon freshly ground black pepper
2 tablespoons unsalted butter
2 tablespoons extra virgin olive oil
1/2 cup freshly grated Parmesan cheese
1/2 cup freshly grated Pecorino Romano cheese
Kosher salt, to taste
Directions
Preheat oven to 400° F. Oil an 8-inch square baking dish.
Halve the squash lengthwise. Use a spoon to scoop out and discard seeds from the middle of each half.
Arrange squash in the prepared baking dish, cut sides down. Bake until just tender, 30 to 35 minutes. Sprinkle lightly with salt.
Rake a fork back and forth across the squash to remove its flesh in strands that will look like spaghetti.
Heat the oil and butter. Add the pepper. Pour over the squash and toss. Add the cheeses and toss again.
Makes 18 rolls
Ingredients
18 large outer savoy cabbage leaves, frozen and thawed
(Freezing makes it easier to roll wilted leaves and eliminates the boiling step.)
Stuffing Ingredients
1 lb lean organic ground pork
1/2 cup diced onion
1/2 cup chopped bell pepper
2 garlic cloves, minced
1/4 teaspoon red chili flakes
1 tablespoon Italian pork sausage seasoning or use a combination of fennel and Italian seasoning
Salt and pepper to taste
1 ½ cups cooked orzo, rice or cauliflower rice
Marinara Sauce, recipe below
Spaghetti Squash, recipe below
Directions
Combine the filling ingredients (pork through orzo) in a large mixing bowl.
To assemble the cabbage rolls:
Heat the oven to 375 degrees F.
Oil a 9×13 inch baking pan.
Place the cabbage leaves on a kitchen towel. Cut about 1-inch of the hard core on the stem off.
Use about 1/3 cup of filling for large leaves and about 1/4 cup for smaller leaves.
Place the filling on the base of each leaf, fold in the sides and roll the leaf up to make a tight packet.
As you complete them, place each roll, seam side down, into the prepared baking dish. Continue until all the filling is used up.
Pour 2 cups of marinara sauce on top of the rolls and spread the sauce to cover all the cabbage rolls. Cover the dish tightly with foil and bake the cabbage rolls for 1 ½ hours or until the rolls are tender.
Marinara Sauce
Ingredients
2 tablespoons olive oil
2 cloves garlic, finely chopped
1/2 a large onion finely diced
1/2 teaspoon red pepper flakes
1 teaspoon sea salt
1/4 teaspoon black pepper
1 teaspoon dried Italian seasoning
One 6 oz can tomato paste
6 cups chopped Italian tomatoes
Directions
Heat the oil in a Dutch Oven or large saucepan. Add the onion and seasonings. Cook for 3-4 minutes until the onion is softened. Add the garlic and tomato paste. Stir and cook one minute. Fill the tomato paste can with water and pour into the sauce ingredients. Add the tomatoes. Stir. Bring to a soft boil, lower the heat, partially cover the pan and let the sauce simmer until thickened, about an hour.
Roasted Spaghetti Squash
The squash can bake in the oven along with the cabbage rolls.
Ingredients
1 medium spaghetti squash, halved and seeds removed
Olive oil
Salt and pepper to taste
1/4 cup chopped fresh sage leaves
1 cup grated Parmesan cheese
Directions
Preheat the oven to 375 degrees F.
Place the squash cut-side-down into an oiled 9×13 inch baking and bake 45 minutes until it is easily pierced with a knife. Don’t overcook the squash. It should be tender but the strands should still have some chew to them so they have the same texture as spaghetti.
When the squash is done, turn the halves so that the cut-side is facing up and allow to cool for about 5 minutes.
Run a fork through the flesh to separate the “spaghetti-like” strands. Turn into a serving bowl and toss the strands with olive oil, salt, pepper, sage, and Parmesan cheese.
Serve the cabbage rolls with the spaghetti squash.
Pizza Burgers
Add a salad or green vegetable if you have a hearty appetite.
2 servings
Ingredients
2 mozzarella string cheese sticks
12 oz lean ground beef
1 teaspoon dried Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
Shredded mozzarella cheese
Marinara or Pizza sauce
1 tablespoon olive oil
Directions
Form the burgers earlier in the day if possible. Mix the beef with the Italian seasoning, garlic powder, salt, and pepper. Form into 4 thin patties. Cut each cheese stick into 4 equal pieces. Place 4 cheese pieces on 2 of the burgers. Place a plain burger on top of the cheese and form into a large burger patty. You should have 2 cheese stuffed burgers. Refrigerate until serving time.
Preheat oven to 350 degrees F.
Heat the oil in a medium ovenproof skillet and brown the burgers on one side. Turn the burgers over and top with 1/4 cup of marinara sauce Move the skillet to the preheated oven and bake for 10 minutes. Take the pan carefully out of the oven and top each burger with shredded mozzarella cheese. Return the pan to the oven and bake the burgers for 5 more minutes. Serve the burgers with cooked spaghetti squash and extra marinara sauce on the side.
Spaghetti Squash
Ingredients
1 small spaghetti squash about 2 pounds
2 tablespoons butter
2 cloves garlic finely minced
1/4 cup finely minced parsley or basil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup shredded parmesan cheese
Directions
Preheat oven to 375 degrees F. Pierce the squash a few times with a sharp paring knife (to let steam escape). Bake the spaghetti squash for 60 minutes, or until a paring knife pierces easily through the skin with little resistance. Let squash cool for 10 minutes.
Cut the squash in half, lengthwise. Use a fork to remove and discard the seeds. Continue using the fork to scrape the squash to get long, spaghetti-like strands.
To serve: use about 1 cup of the spaghetti squash strands per person. Heat a large saute pan with the butter and the garlic over medium-low heat. Then add the parsley, salt, pepper and spaghetti squash strands. Toss well, sprinkle in the parmesan cheese and serve.
Lemon Butter Chicken With Roasted Vegetables
Ingredients
Chicken
4 lb whole organic chicken
1 teaspoon sea salt
½ teaspoon ground black pepper
4 oz unsalted butter
2 garlic cloves, minced
Juice and zest of one lemon
A handful of fresh herbs
Vegetables For Roasting
3 large carrots
2 large onions
A handful of fresh mushrooms
Salt and pepper
Directions
Preheat the oven to 400°F (200°C).
Season the chicken with salt and pepper, both inside and out.
Use a roasting pan with a rack, place the vegetables on the rack. Season the vegetables with salt and pepper to taste.
Place the chicken breast side up on top of the vegetables. Place the herbs in the cavity of the chicken.
Combine the garlic and butter in a small saucepan over medium heat. The butter should not turn brown, just melt.
Let the butter cool for a couple of minutes.
Pour the garlic butter over the chicken. Bake on the lower oven rack for 1 to1 ½ hours, or until the internal temperature reaches 180°F (82°C). Baste with the juices from the bottom of the pan every 20 minutes.
If you don’t have a meat thermometer, another way to tell if the chicken is done is to poke a skewer between thigh and breast. The juices should run clear, not pink.
Let rest ten minutes before slicing.
Roasted Orangetti Squash
Orangetti Squash is a spaghetti squash variety that is orange instead of yellow. It has a thick, hard, golden-orange rind, with small tan flecks on the rind. The flesh is also golden-orange, with a mild flavor.
Ingredients
1 large orangetti spaghetti squash
2 tablespoons olive oil
Kosher salt and fresh ground black pepper
Directions
Preheat the oven to 400 degrees F.
Cut the squash in half, lengthwise, and scoop the seeds out of each.
Rub about 1 tablespoon of olive oil over the flesh of each half. Sprinkle with salt and pepper.
Place the squash cut-side down in a baking pan with sides and roast 40-45 minutes.
When the squash is cool enough to handle, gently scrape the flesh with a fork to release spaghetti-like strands into a serving bowl.
Pour some of the lemon butter sauce from the chicken over the squash strands and toss. Garnish with fresh chopped parsley.
Other Serving suggestions:
Season with garlic, red pepper flakes, chili powder; butter and parmesan cheese to taste; or serve with your favorite marinara sauce or pesto.
Jalapeno Cheddar Biscuits
Ingredients
2 cups unbleached self-rising flour
1/4 cup cold butter, cut into cubes
3/4 cup (6 ounces) cold milk or buttermilk
1 jalapeno pepper, seeded and finely diced
1 cup shredded cheddar cheese
Directions
Preheat the oven to 425°F.
Place the flour in a bowl. Work in the butter or shortening with a pastry blender just until crumbs are the size of large peas. Add the jalapenos and cheddar.
Add the milk, and stir until the mixture holds together and leaves the sides of the bowl, adding more milk if needed.
Turn the dough onto a well-floured surface, and fold it over on itself several times, using more flour as needed to prevent sticking.
Pat the dough into a 5″ x 8 rectangle about 1/2 thick.
With a sharp knife, cut the rectangle into 8 rectangular biscuits. Place on the biscuits on a parchment covered baking sheet.
Bake the biscuits for 10 to 14 minutes, or until they’re a light golden brown.
Remove them from the oven, and serve hot. Cool leftovers completely, wrap airtight, and store at room temperature for several days; freeze for longer storage. To refresh room-temperature biscuits, place on a baking sheet, tent lightly with foil, and bake in a preheated 350°F oven for 10 to 13 minutes, until heated through.
Pacific Dover Sole is a Pacific Ocean flatfish from the flounder family which is found in the waters from Baja California to the Bering Sea. It takes its name from a resemblance to the common sole of Europe, which is called Dover Sole and is usually not available in the U.S. The Monterey Bay Aquarium Seafood Watch lists Pacific Dover Sole from California, US West Coast, and Alaska fisheries as a “Best Choice” selection.
Pacific Dover Sole is a meaty fish fillet with a delicate flavor. When it comes to cooking, simple preparations are best. A classic Meuniere is the usual preparation, but I prefer to make Sole Francaise. Here is my recipe along with some seasonal side dish recipes to round out the dinner menu.
Sole Francaise
Ingredients
3 tablespoons all-purpose flour or gluten-free flour
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 large eggs
1/2 cup grated Parmesan cheese
4 4-oz sole or flounder fillets
1 tablespoon extra virgin olive oil
1 tablespoon unsalted butter
Juice of 1 lemon
2 tablespoons chopped fresh parsley
Directions
In a shallow bowl, whisk the eggs together with Parmesan cheese Add the flour to a second shallow dish and add the salt and pepper.
In a medium non-stick skillet, heat the olive oil over medium-high heat and then add the butter.
Dredge the fillets in the flour, coating them on both sides and then dip them into the egg-cheese mixture. When the butter is melted, add the fillets and until browned, 1 ½ minutes.
Turn carefully with a long, wide spatula and cook on the other side for an additional 1 ½ minutes.
Remove the fish to a warmed serving platter.
Add the lemon juice to the pan, and stir to absorb the liquids in the pan. Pour the sauce over the fish, sprinkle with parsley and serve immediately.
Asparagus Wrapped in Prosciutto
Ingredients
1 bunch thin asparagus spears, woody ends removed
6 very thin slices Prosciutto de Palma
Olive oil
Coarse black pepper
Directions
Bundle asparagus together in small batches ( I made 6 bundles with 6 asparagus in each) and wrap one slice of prosciutto around each bundle.
Place the bundles in an oiled baking dish. Sprinkle the bundles with olive oil and black pepper. Roast in a 425 degree F oven for 20-25 minutes.
Italian Style Spaghetti Squash
Cook the squash a few hours earlier, so it will be cool enough to handle.
Serves 4
Ingredients
1 spaghetti squash, about 1 1/2 pounds
2 tablespoons extra virgin olive oil
2 large garlic cloves, sliced thin
1/4 cup finely chopped fresh sage leaves
Salt and freshly ground pepper to taste
Directions
Preheat the oven to 375 degrees F. Pierce the squash in several places with a sharp knife. Cover a baking sheet with foil and place the squash on top.
Bake for one hour or until the squash is soft and easy to cut with a knife. Remove from the heat and allow to cool until you can handle it.
Cut in half lengthwise and allow to cool some more. Remove the seeds and discard. Scoop out the flesh from the squash and place in a bowl.
Run a fork through the flesh to separate the spaghetti-like strands. Set aside half of the spaghetti squash strands for another recipe.
Heat the oil in a large, heavy skillet over medium heat and add the garlic and sage.
When the garlic begins to sizzle and turns golden stir in the squash strands. Season to taste with salt and pepper.
Toss all together over medium heat until the squash is infused with the garlic, sage and oil, about 3-4 minutes.
Remove to a warm serving dish and serve.
Grilled Asian Chicken Thighs with Citrus Salsa
2 servings
Ingredients
4 bone-in, skinless chicken thighs
Marinade
2/3 cup coconut milk
1/4 cup extra-virgin olive oil
1 lime, juiced
1 tablespoon lemongrass paste
1 tablespoon Korean hot sauce (gochujang) or your favorite Asian hot sauce
1/2 teaspoon kosher salt
Citrus Salsa
Half a navel orange
One red grapefruit
Zest of ½ a lemon
Zest of half an orange
1 large spring onion or 2 scallions, finely chopped
1/2 teaspoon minced fresh garlic
1 tablespoon olive oil
1 tablespoon chopped parsley
Pinch of salt
Directions
Combine all of the marinade ingredients in a large plastic bag and add the chicken thighs.
Coat the chicken in the marinade then seal the bag and refrigerate for 1-2 hours or up to 6-8 hours.
To make the salsa: Using a grapefruit knife, remove the fruit segments over a colander placed over a bowl. Let the fruit drain. Use the juice for another recipe.
Combine the fruit segments with the remaining salsa ingredients. Set aside while the chicken cooks.
Remove the chicken from the refrigerator 30 minutes before grilling.
Preheat an outdoor grill and oil the grill grates.
Drain the chicken and discard the marinade in the bag. Place the chicken pieces skin-side down on the hot grill, and cook them for 7-8 minutes.
Turn the chicken pieces over with tongs to avoid piercing them and letting the juices run out. Cook the thighs for another 7-8 minutes.
Place an instant-read thermometer in the thickest part of the meat. Chicken thighs and drumsticks are cooked when the temperature reaches 180 degrees Fahrenheit.
Remove the chicken to a platter and place the Citrus Salsa on the side of the chicken.
Spring Strawberry Salad with Warm Mozzarella Cheese
2 servings
Dressing
1 green onion, roughly chopped
1/2 avocado, peeled
1 small garlic clove, peeled
1/4 cup orange juice
1/4 cup red grapefruit juice
2 tablespoons olive oil
2 tablespoons apple cider vinegar
1-2 teaspoons honey, according to taste
1/4 teaspoon fine sea salt
1/8 teaspoon ground black pepper
Salad
3 ounces leaf lettuce
1 1/2 cups sliced fresh strawberries
1/4 pound cooked asparagus, cut into 2-inch lengths
Mozzarella Cheese
2 slices fresh mozzarella cheese, each cut ½ inch thick
1 oz chopped pecans
1 large egg white, beaten with 1/2 tablespoon water
1 tablespoon butter
Directions
Purée the dressing ingredients in a blender or food processor until smooth to make a dressing. Place in a covered container and refrigerate until needed.
For the cheese: Dip each cheese slice into the egg wash and then into the chopped pecans, pressing on the nuts to help them stick to the cheese.
Place the slices on a baking rack set on a sheet pan or large plate and chill in the refrigerator for at least 15 minutes.
Arrange the greens, strawberries, and asparagus on Individual salad plates,
Heat the butter in a medium saute pan over medium-high heat. Add the chilled cheese slices and cook until softened but not melting, about 2 minutes.
With a wide spatula carefully turn the cheese slices over. If some of the nuts fall off, just scoop them up and place them back on the cheese
Place a cheese slice on top of each salad. If any nuts fall off into the pan, just sprinkle them on the salad. Drizzle the salad with some of the dressing and serve.
Grilled Asian Flavored Scallops
2 servings
Ingredients
½ lb medium sea scallops
2 tablespoons soy sauce or coconut aminos
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
1 teaspoon toasted sesame oil
1 tablespoon honey
1 teaspoon minced fresh ginger
1 garlic clove, grated
Directions
Combine all the ingredients in a medium-sized bowl. Allow the scallops to marinate for 15 minutes.
Skewer the scallops on soaked wooden or metal skewers and cook on a preheated indoor grill or broiler for 2-3 minutes per side.
They should be slightly firm, Serve with the Spring Vegetable Stir-fry.
Spring Vegetable Stir-fry
Stir Fry Sauce
1/3 cup coconut aminos or soy sauce
2 tablespoons unseasoned (unsweetened) rice vinegar
2 tablespoons honey or a low-carb sweetener
1 tablespoon sesame oil
1 garlic clove, minced
Squash
1 medium spaghetti squash
Extra virgin olive oil, for drizzling
Salt and pepper
Stir-fry Vegetables
1 tablespoon peanut oil
1 cup small broccoli florets
1 small head baby bok choy, sliced into 1-inch strips
4 scallions, sliced
1 cup bean sprouts
1/4 teaspoon red pepper flakes
1/3 cup cashews, toasted and chopped
Directions
Preheat the oven to 400 degrees F.
Using a sharp knife, cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet.
Drizzle with olive oil and sprinkle with salt and pepper. Roast in the oven for 45-50 minutes or until you can poke the squash easily with a fork.
Let cool until you can handle it safely. Then scrape the insides of one half of the cooked squash with a fork to shred the squash into strands and place on a plate.
Reserve the remaining squash for another recipe.
Prepare the stir-fry sauce.
In a small bowl, combine the ingredients for the stir-fry sauce in a small bowl and set aside.
Heat the peanut oil in a skillet over medium heat. Add the scallions and broccoli and sauté for 8-10 minutes, until just tender.
Then stir in the bok choy and bean sprouts; cook for 3-4 minutes until wilted. Add the stir-fry sauce and then stir in the cooked spaghetti squash and red pepper flakes.
To serve: Sprinkle the vegetable stir-fry with the cashews and serve.
Springtime On The Gulf Coast
I am a home cook that hates to waste food. I also don’t like heated up leftovers. So…I try to think of ways to reinvent my leftovers. In the past week, I had cooked asparagus, green beans, Swiss chard, Italian sausage and mini bell peppers to use up. The new recipes turned out just fine.
Ham and Asparagus Quiche
This is a good dish to use up some of your leftover cooked vegetable sides. We like this dish for a lighter dinner and I serve it with a salad.
6 servings
Ingredients
Press in the Pan Crust
1 ½ cups all-purpose flour or Bob’s Red Mill Low Carb or Gluten-Free Baking Mix
1/4 teaspoon kosher salt
4 oz (1 stick ) unsalted butter, cut into cubes
3-4 tablespoons cold water
Quiche Filling
3 eggs
1 cup heavy cream
1 cup baked ham cubes
1 cup chopped cooked asparagus
½ cup chopped cooked green beans
¼ cup cooked sliced mushrooms
2 tablespoons chopped chives
1 cup shredded cheddar cheese
Directions
To make the pastry
Place the flour, salt, and butter in the bowl of a food processor. Pulse until the butter is cut into little pieces. Slowly drizzle in the cold water by tablespoons until the dough comes together.
Remove the dough from the processor and press onto the bottom and sides of a 9-inch pie pan. Place the pan in the refrigerator for an hour or two.
Heat the oven to 425 degrees Fahrenheit. Bake the crust for 10-12 minutes until the edges begin to brown.
Reduce the oven temperature to 350 degrees F.
To make the filling
In a medium mixing bowl combine all the filling ingredients. Pour the mixture into the partially baked pie crust. Bake in a 350 degree F oven for about 35-40 minutes until set. Let rest 10 minutes before cutting.
Sautéed Swiss Chard
This was the original recipe, I made for a side dish.
Ingredients
2 cloves of garlic, minced
1/2 medium onion finely chopped
2 large bunches of Swiss chard, washed in several changes of water
1 tablespoon extra virgin olive oil
1 teaspoon freshly ground black pepper
Salt to taste
Directions
Drain the washed chard very well. With a knife, remove the chard stems that run up the middle of each leaf.Save them for soup.
Cut the leaves into smaller pieces.
Heat the oil over medium heat in a large skillet. Add the onion, garlic, and black pepper.
Heat for 3-5 minutes, stirring occasionally until the onions are tender.
Add the chard leaves and cook, covered, for 3-5 minutes until the leaves are wilted and brightly colored. Add a tablespoon of water to the pan if it seems like the leaves are getting too dry.
Add salt to taste and serve as a side dish. Reserve leftovers to make the patties for another meal.
Swiss Chard Patties
Ingredients
2 cups leftover cooked Swiss chard
2 tablespoons flour
1 scallions, minced
1 egg
1/2 cup shredded cheddar cheese
Directions
Combine all the ingredients in a medium bowl. Heat a stovetop griddle or a large frying pan. Oil the griddle. With a muffin-scoop drop batter onto the hot griddle.
Cook until lightly brown on the underside, Turn the patties over and cook until lightly brown. These patties make a delicious side dish.
If you have patties leftover, they make a great breakfast. Heat the patties in a skillet. Top each with a fried egg.
Sausage and Peppers with Spaghetti Squash
3 servings
Ingredients
4 cooked Italian sausage links
6 mini bell peppers, assorted colors
1 small yellow onion
1 ½ cups homemade or store-bought Marinara Sauce
One 2 lb spaghetti squash
3 tablespoons olive oil, divided
1 large garlic clove, minced
¼ cup chopped fresh parsley
Salt and pepper to taste
Directions
Preheat oven to 375°F and halve squash lengthwise. Use a spoon to scoop out and discard the seeds from the middle of each half.
Arrange the squash halves in a baking dish, cut sides down. Pour 1/2 cup water into the dish and bake until just tender, 30 minutes.
Remove the dish from the oven and drain the water from the baking dish. Set the squash aside to cool.
Cut the onion and peppers into thin slices. Cut the sausage into ¼ inch circles.
In a medium skillet, heat 1 tablespoon of olive oil. Add the onions and peppers and cook until tender, about 5-6 minutes. Add the Marinara sauce and sliced sausage. Heat the mixture until hot.
With a fork rack back and forth across the cooled squash to remove its flesh in strands…like spaghetti!
Heat the remaining 2 tablespoons of olive oil in a small skillet. Add the garlic and cook for one minute. Add salt and black pepper to the skillet and then add the squash strands. Stir-fry for a few minutes until the squash is hot. Don’t overcook. Add the parsley, mix and serve with the sausage and peppers.
Trying to get back in shape after the holidays or just wanting to eat more healthy foods in the new year, doesn’t mean you have to sacrifice eating some of your favorites – especially Italian – a high carb cuisine. I have a few suggestions on how to make your recipes lower in carbs and gluten-free.
Change the coating on your food to a low carb.
Bake your food in the oven instead of frying.
Substitute low carb vegetables for high carb vegetables.
Make your own sauces, so you can control the ingredients, especially sugar.
Low Carb Coatings For Meat And Fish
“Panko” Style Coating
Toast several slices of low carb (or gluten-free) bread. Cut the bread into smaller pieces and place in the bowl of a food processor. Process until coarse crumbs form. Add spices according to the type of food you are making and use to bread your ingredients.
Almond Flour Coating
1/4 cup ground flaxseed
1/4 cup finely ground almond flour
1/4 cup grated Parmesan cheese
1/2 teaspoon kosher salt
3/4 teaspoon garlic powder
1/4 teaspoon ground red pepper (cayenne)
1 teaspoon dried Italian seasoning
Combine all the ingredients in a shallow bowl and use in place of breadcrumbs.
Whey Protein Powder (unflavored) – what you use to make smoothies.
Pure whey protein powder is a dairy product and is completely gluten-free. However, commercially sold whey powders vary widely in what they contain, and some varieties do contain traces of gluten. So check the ingredient list.
Use in place of flour when you need a flour coating. Add spices, salt and pepper.
Dinner Menu:
- Chicken Parmesan
- Roasted Spaghetti Squash
- Balsamic Mushrooms and Spinach
Roasted Spaghetti Squash
Ingredients
1 whole spaghetti squash
2 tablespoons olive oil
Directions
Preheat the oven to 350 degrees F.
Wash the skin of the squash with warm water and dry with a towel. Pierce the squash in several places with a sharp, thin knife.
Rub the skin with olive oil and place in a shallow baking dish lined with heavy-duty foil.
Bake for about 60 minutes until you can pierce the skin and flesh underneath easily with a paring knife. Let cool for a few minutes before you cut into it.
Turn the oven to 400 degrees F. Prepare the chicken and place it in the oven.
Cut the squash in half lengthwise. Scoop out the seeds in the middle with a big spoon and discard.
Then, using a fork scrape out the flesh. It will look like spaghetti strands. Place a serving on each dish and season with salt and pepper.
Healthy Parmesan Chicken
2 servings
Ingredients
2 boneless chicken breast cutlets
1 1/2 cups homemade marinara sauce, warmed
1/4 cup refrigerated egg substitute (egg whites) or 1 egg beaten with a little water
1/4 cup unflavored whey protein powder
1 cup shredded mozzarella cheese
Breadcrumb Coating
1/2 cup low carb “panko” style breadcrumbs
1 tablespoon dried Italian herb seasoning
2 teaspoons garlic powder
1 teaspoon. smoked paprika
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 tablespoons grated parmesan cheese
Directions
The oven should be heated to 400 degrees F. Oil an 8″x 8″ glass baking pan.
Pound chicken breasts gently between sheets of plastic wrap with a meat mallet to even out their thickness.
Combine the breadcrumb coating ingredients in a shallow dish
Add salt and pepper to the protein powder and lightly coat the chicken with it.
Next, dip the cutlets in the egg substitute and then in breadcrumb mixture, coating them well.
Place the breaded cutlets in the prepared baking dish.
Bake for 20 minutes. Top each cutlet with sauce and then shredded mozzarella.
Bake for another 10 minutes until the chicken is 160 degrees F when checked with a meat thermometer and the cheese is melted.
Place a cutlet with sauce on top of the spaghetti squash.
Balsamic Mushrooms and Spinach
Ingredients
2 tablespoons olive oil
2 cloves garlic, chopped
4 ounces fresh mushrooms, sliced
10 ounces clean fresh spinach, roughly chopped or frozen and defrosted
Salt and freshly ground black pepper to taste
1 tablespoon balsamic vinegar
Directions
Heat the olive oil in a medium saucepan over medium-high heat. Saute the garlic and mushrooms in the oil, about 3 to 4 minutes.
Add the spinach, and cook, stirring constantly for a few minutes, or until the spinach is wilted.
Season with salt and pepper to taste and stir in the vinegar. Serve hot.
Pot Roast, the ultimate comfort food, when leftover, makes a delicious pot pie. Here is the link to my pot roast recipe. Chicken is a favorite with me, so I have lots of quick and easy ways to fix it. Take advantage of all the fall vegetables in season and add them to your recipes whenever you can. I tried to do that in the recipes below.
Beef Pot Pie
2 servings
Ingredients
1 box of refrigerated (2) pie crusts, at room temperature
Filling
1 cup leftover pot roast gravy
1/2 cup leftover green beans, cut into one inch pieces or use frozen (defrosted)
1/2 cup sliced mushrooms
1/2 cup diced onions
1/2 cup diced celery
1 cup diced leftover pot roast
½ teaspoon dried thyme
Directions
Heat the oven to 425°F.
Combine all the filling ingredients in a mixing bowl. Divide the mixture between two individual baking dishes.
Unroll the pastry on a cutting board.
Cut a circle from the center of the pastry sheet to cover one of the individual baking dishes with a one inch overhang.
Place the circle on the baking dish. Repeat with the second baking dish and pastry.
Use the leftover pastry for decorations on top of the beef pie or to make cinnamon sugar rolls.
Seal the pastry to the edges of the baking dishes and flute. Cut slits in several places in the crust to allow steam to escape.
Cover a sheet pan with foil and place the baking dishes on top.
Bake 15 minutes. Cover crust edge with strips of foil to prevent excessive browning; bake 15 to 30 minutes longer or until the crust is golden brown and the filling is bubbly.
Chicken Cacciatore Over Spaghetti Squash
Ingredients
2 – 4 chicken cutlets (depending on how many servings you want), about 5 oz each
1 tablespoon olive oil
1 cup cremini mushrooms, sliced
1/2 cup diced onions
1 cup diced red bell peppers
1 stalk celery, diced
2 cloves garlic, minced
2 cups homemade or store-bought marinara sauce
1/4 teaspoon red pepper flakes
1 bay leaf
1/2 teaspoon dried oregano
1/4 cup chopped fresh basil
Sea salt and freshly ground black pepper to taste
For the squash
1 spaghetti squash,about 2 lbs, halved lengthwise and seeds removed
1 tablespoon olive oil
Directions
For the squash:
Preheat the oven to 400°F. Coat a baking dish that is big enough to hold the squash halves with olive oil.
Place the squash, cut side down in the prepared dish. Bake for 30 minutes, or until tender when pierced with a sharp knife.
With a fork, scrape the squash strands into a large platter.
For the chicken:
Heat the olive oil in a large, deep saute pan and brown the cutlets for 1-2 minutes per side to brown slightly. Remove to a plate and set aside.
For the sauce:
Add the mushrooms to the saute pan and cook for about 2-3 minutes per side, or until golden brown.
Add the sliced onions, peppers and celery to the pan and cook until soft; about 10 minutes.
Add the garlic and cook for an additional minute or two.
Reduce the heat and add the marinara sauce, seasonings and herbs to the pan. Cook for about 2 minutes.
Add the chicken cutlets. Simmer the cacciatore for about 10-15 minutes or until the chicken is cooked through. Remove the bay leaf.
Warm the spaghetti squash in the microwave. Serve the chicken and sauce over the cooked spaghetti squash strands.
Stir Fried Cabbage With Smoked Sausages
Cornbread goes very well with this dish.
4 servings
Ingredients
2 tablespoons butter
½ cup diced onion
1 large clove garlic, minced
8 oz natural fully cooked smoked sausage, hot dogs or kielbasa, thinly sliced on a bias
1 small head green cabbage
1/2 teaspoon paprika
Sea salt and pepper, to taste
¼ cup fresh Italian flat leaf parsley, minced
Directions
Bring a large pot of water to a boil. Core the cabbage, then immerse the whole head in the boiling water until the outer leaves begin to loosen.
Remove cabbage from the water and carefully peel away as many outer leaves as will come off easily, usually 8 to 12 leaves are large enough for stuffing. Reserve those leaves for stuffing. Thinly slice the remaining cabbage.
In a large skillet over medium, heat the butter. Add the onion and garlic to the pan. Sauté until onion is soft.
Add the cabbage, paprika, salt and pepper. Toss to mix all ingredients together and coat the cabbage with butter and seasonings.
Cover the pan and cook the mixture until the cabbage is tender.
Add sliced sausage to the pan, cover the pan and cook over low heat until the sausage is hot and the cabbage becomes creamy.
Top with fresh parsley before serving.
Chicken Cutlets In Mushroom Sauce
2 Servings
Ingredients
1 large chicken breast, about 8 oz cut in half lengthwise
1 large clove garlic, minced
2 tablespoons butter, divided
4 oz cremini mushrooms, sliced
One quarter of a medium onion, sliced thin
1/4 cup chicken stock
1/2 cup heavy cream
1/2 teaspoon Italian Seasoning
1/4 teaspoon crushed red pepper flakes
Sea salt and black pepper, to taste
2 tablespoons Parmesan cheese, grated
Directions
Season the chicken breasts with sea salt and black pepper on both sides.
In a large sauté pan, over medium-high heat, pan-sear the chicken breasts in 1 tablespoon butter.
Sear the chicken breasts on both sides until they are a golden brown, about 2 minutes on each side.
Remove the chicken from the pan to a plate.
Using the same pan, reduce the heat to medium and add the remaining butter and the minced garlic. Cook for 1 minute.
Add the sliced onion and mushrooms. Saute for 3-4 minutes.
Deglaze the pan with chicken stock. Using a rubber spatula, scrape up any brown bits in the pan. Add Italian seasoning and red pepper flakes.
Bring to a boil over medium heat, then reduce to low to simmer. Let simmer 2-3 minutes.
Add heavy cream and allow to simmer 5-10 minutes to allow sauce to thicken. Mix in Parmesan cheese, sea salt and black pepper to taste.
Add the chicken back to the pan. Finish cooking the chicken in the sauce over low heat, for about 10 minutes.
