Montreal Steak Chicken & Broccoli

The original version of this recipe featured venison or beef and is still available to Red Meat Foodies by clicking HERE. I found it works quite well with chicken too, especially that healthy white meat. Comfort food for sure... Earthy flavors and textures that will delight!

Something to point out here, following my blog's intent of creating good meals especially for diabetics, is that pearled barley should be our go-to grain with a GI of around 35 (low) when cooked. In comparison, brown rice comes in at 50 (medium) and white rice at 89 (high).

Okay... let's cook!

Ingredients:

• 1 lb chicken tenders cut into bite size strips
• 2 tsp McCormick's Montreal Steak Seasoning
• 1 cup pearl barley (substitute low sodium chicken broth for water)
• 1 large yellow onion - cut up
• 6 baby portobello mushrooms - sliced
• 2 cups broccoli florets cut into small florets
• salt to taste
• olive oil

Preparation:

Start off by placing the chicken in a standard salt brine for about an hour. Rinse the chicken and set aside.

Continue on by thoroughly rinsing the barley and then cooking it according to package instructions - this usually takes about 45 minutes on a low boil. Use low sodium chicken broth instead of water for more flavor. While the barley is cooking we'll get everything else ready.

Next cut up the meat into bite size strips and toss with the Montreal Steak Seasoning.

Cut up the onion, mushrooms and broccoli florets and heat some olive oil in a non-stick Dutch oven. Have everything ready and start when the barley is just about done as the actual cook is a pretty quick process.

Sautee the onions first. As their edges just start to brown, add the mushrooms. Once the mushrooms are tender (~1 min) add the broccoli and sautee until cooked but still crunchy (~1 min). Scoop out mixture and set aside, covered.

Add a splash of oil to the Dutch oven and sear the meat with a high flame and a continuous toss. With the pieces being relatively small be sure you get a nice color without overcooking.

Finally add the onion, mushroom & broccoli mix and toss over low heat. Once blended add the cooked barley and carefully mix it all together. Alternatively serve the barley as a side, but personally I prefer the full blend. ENJOY!

Serves 3 - 4

Blessed be... and happy cooking!

Asian-Italian Chicken Tenders

This dish was born of a missing ingredient when I was up at Sylvan Run and had decided on Chicken Tenders Lyon for dinner. As I was gathering my ingredients I realized I had no muffuletta (olive salad). Chef Pepin's philosophy of "using what you have in the refrigerator" came to mind and a new dish with an Asian/Italian flair was born. Enjoy!

Ingredients:

• 5-6 chicken tenders, trimmed if needed
• whole milk or half & half
• Wondra flour
• 1 tbsp avocado oil
• salt & pepper
• 4 cloves garlic, smash minced
• 1 shallot - minced
• 4 tbsp rice wine vinegar
• 4 tbsp water
• 4 tbsp ginger teriyaki marinade
• dash of tabasco or sriracha
• shredded mozzarella - or sliced Swiss cheese
• minced scallions for garnish (optional)

Preparation:

Trim any ligament ends from tenders and lay them side by side on a plate. Add S & P to both sides.

Heat a frying pan with avocado oil. Dredge tenders through milk and flour and brown them on both sides. Once chicken is well browned, cover and steam rest of the way on low for 4-5 minutes.

Remove chicken from pan and place on warmed serving dish with a cover. Add garlic and shallot to the pan and saute on medium heat for a minute or so. 

Add the vinegar and reduce on high heat to remove acidity. Taste… Add water, ginger teriyaki marinade and sriracha and stir until well blended. 

Return chicken to the pan and cover with sauce and mozzarella. Turn heat to low and put the lid on. Once cheese is melted, remove from heat, add garnish and serve.

Blessed be... and happy cooking!

Chicken Tenders with Creamy Broccoli & Lima Beans

This chicken dish originally came together using leftovers but has risen to earning a spot as a family favorite. Listen for the yummy noises....... Enjoy!

Ingredients:

• 6 chicken tenders - trimmed if needed
• 1/3 + 1/4 cup half & half
• olive oil
• Wondra flour
• 5-6 baby portobello mushrooms - cut up
• 6 oz frozen lima beans
• 6 oz broccoli crowns - cut up after cooking
• 1 lg yellow onion - diced
• 3 scallions - cut to 1/4" rings
• 1 15.5 oz can Cream of Mushroom unsalted soup
• salt & pepper to taste

Preparation:

Cook the lima beans and broccoli as you normally do. Cut the broccoli into small pieces. Set both aside.

Heat ~2 tbsp olive oil in a large skillet. Add salt & pepper to both sides of tenders. Dredge tenders through 1/4cup half & half and then flour and cook in skillet over medium high heat, about 5 min per side until cooked through and nicely browned. Set aside on a plate with a cover.

Add a little more oil if needed and saute the onion over medium heat. Add scallions and mushrooms and when mushrooms are cooked add the soup. Rinse can with 1/3 cup half & half, add and blend. Add the vegetables, blend and season with salt & pepper to taste. 

Finally, lay cooked tenders on top and cover. Simmer on low for a couple more minutes for everything to heat through.

Blessed be... and happy cooking!

Chicken Tenders Lyon

I must admit I was skeptical about this chicken dish when I saw Chef Jacques Pepin include ketchup in the sauce. I trust this man, though, with his amazing ability to create wonderful flavor palettes, so I gave it a try.

Well... this gem has become a family favorite, and I have made it my own by using white meat chicken instead of the thighs Chef uses in the video. Enjoy!

Ingredients:

• 6 chicken tenders, trimmed if needed
• 1 tbsp avocado oil
• Salt & pepper
• 5 cloves garlic - smashed and then minced
• 4 tbsp white wine vinegar
• 4 tbsp water
• 4 tbsp ketchup
• Dash of sriracha sauce
• 1/2 cup Muffuletta (olive salad)
• Chives or scallions for garnish (optional)

Preparation:

Trim any ligament ends from tenders and lay them side by side on a plate. Add S & P to both sides.

Heat a frying pan with avocado oil and brown tenders on both sides. Once chicken is well browned, cover and steam rest of the way on low for 4-5 minutes.

Remove chicken from pan and place on warmed serving dish with a cover. Add garlic to the pan and sautee on medium heat 30-60 sec. Add the vinegar and reduce on high heat to remove acidity. Taste… Add water, ketchup and sriracha and stir until well blended. Stir in the Muffuletta. Once warm, pour sauce evenly over tenders, add garnish and serve.

Here is Chef Pepin's original video: Chicken Lyon

Blessed be... and happy cooking!

Fridge Whatever :-)

Chef Jacques Pepin: "Use what's in your refrigerator..."

I first heard Chef Pepin utter the line when I watched a video of him making a cod dish with assorted ingredients I never thought would work. Radishes with cod? What was he thinking!? LOL I recreated that dish and then named it Wondra Codfish as that recipe was also my introduction to Wondra Flour.

Use whatever is in your refrigerator... The line came to mind Monday night after a long weekend that left me with multiple started items in my fridge. I smiled as I thought of Chef Pepin and just started grabbing things.

The dish that ended up on the dinner table was bright, fresh and distinctly flavorful while incorporating minimal seasonings. I was so pleased with how diabetic-friendly the dish was that I decided to add it here. Enjoy!

Every dish needs a name, right? I call this one.... Fridge Whatever :-)

Ingredients:

• 4 oz short pasta - your choice :-)
• 2 tbsp olive oil
• 2 cloves garlic - smash minced
• 1-2 tomatoes - cut up
• 1/4 orange bell pepper - diced
• 1 cup frozen peas
• 6-8 oz leftover meat - this version features loin of pork
• 1/4 tsp onion powder
• salt & pepper to taste

Preparation:

Cook the pasta and peas and set aside. Pasta should be slightly under so it holds up in the skillet later on. Heat the olive oil and saute the garlic over medium heat. Add pasta and fry until lightly browned. Add peppers, peas & onion powder... toss until heated through. Fold in meat and then tomatoes. Season with salt & pepper... done.

Serves 2 with no leftovers

Blessed be... and happy cooking!

Lemon & Turmeric Chicken with Orzo - A Definite Favorite

Credit for this lightly adapted recipe goes to Ruhama Shitrit, owner of RuhamasFood.

Visit her blog for a wonderful variety of Mediterranean dishes!

This one-pot dish is vibrant and easy to prepare, and it will easily take your weeknight cooking to Next Level... :-) Enjoy!

Ingredients:

• 6 bone-in, skinless chicken thighs
• 1 onion - chopped
• 3 tbsp olive oil
• 1 tsp salt
• 1 tsp turmeric
• 1/2 tsp black pepper
• 1 tsp onion powder
• 1 tsp garlic powder
• 16 oz orzo - whole wheat if available
• 3-4 tbsp lemon juice

For the sauce:

• 3.5 cups boiling water
• 1/2 tsp salt
• 1/2 tsp turmeric
• 2 tbsp olive oil
• 1 tbsp sweet soy sauce for rice

Place all the sauce ingredients in a small pot, mix well and bring to a boil.

Garnish:

chopped fresh basil

lemon juice

Preparation:

Remove skin and any extra fat from the chicken thighs.

In a wide pan or Dutch oven over medium heat, add the olive oil, salt, pepper, turmeric, garlic powder, and onion powder. Mix for a few seconds to open up the spices.

Add the chopped onion and sauté for 1-2 minutes, until lightly golden.

Add the chicken thighs on top and sear them on both sides for at least 5 minutes, until they get a nice color.

While the chicken is searing, bring the sauce to a boil on a separate burner.

Spread the orzo around and on top of the chicken thighs.

Add the lemon juice. Then pour the sauce over the chicken and orzo.

Cover with a lid and cook on low heat for about 30 minutes until almost all liquid is absorbed and chicken & orzo are cooked through. Fluff the orzo before serving.

Garnish with fresh basil and squeeze of lemon juice.

Blessed be… and happy cooking!

Red Bean Casserole with Chicken

Credit goes to the American Diabetes Association’s Diabetes Comfort Food Cookbook

The secret to this casserole is in the orange zest. It provides a clean, fresh taste to this one-pot casserole. The dish is somewhat like a cassoulet, but because it contains no red meat, it’s so much better for you. The red beans provide more of the protein with the added bonus of a good fiber.

Ingredients:

• 1 lb chicken breast – no skin, cubed to 1” pieces and brined for an hour
• 4 cloves garlic – smash minced
• ½ tsp dried thyme
• kosher salt to taste
• freshly ground black pepper to taste
• 1.5 tbsp olive oil - divided
• 1 lge onion – chopped
• 2 med carrots – peeled and julienned
• 1 cup canned whole tomatoes – coarsely chopped, with their juice
• ¼ cup dry white wine – use real wine… the stuff labeled cooking wine has too much salt
• 2 15 oz cans red kidney beans – drained and rinsed - about 3 cups
• 1 tsp fresh orange zest
• 4 tbsp plain breadcrumbs or Panko

Preparation:

Brine the chicken in a standard salt brine for about an hour. Rinse to remove excess salt, then toss the chicken with the garlic, thyme, salt and pepper in a small bowl. Cover and refrigerate for 1-2 hours.

In a Dutch oven or large skillet with cover, heat 1 tbsp of olive oil over medium heat. Add the chicken and saute for 4-5 minutes. Transfer chicken to a plate and set aside.

Preheat oven to 400 degrees F. Add the onion and carrots to the pan and saute for about 6-7 minutes until onions are soft. Add the tomatoes with juice, wine, beans and orange zest. Bring to a boil. Lower heat and add chicken back to the pan. Cover, transfer pot to the oven, and bake for 20 minutes.

Combine ½ tbsp olive oil and the breadcrumbs. Uncover the pot and sprinkle the breadcrumbs on top of the casserole. Bake for another 10 minutes uncovered until the crumbs are browned.

Blessed be... and happy cooking!