Ceci Chorizo

Back around 2015 I was introduced to a restaurant version of this appetizer that just blew me away. We actually ordered a second portion to dissect and did our best to identify all the components as the chef refused to share the recipe. Yes... some chefs are like that. LOL Anyway.... after several trial runs I finally nailed it and I'm happy to share the results with you. Enjoy!!!

Chickpeas, with their glycemic index in the mid 30s, are a good choice for any diabetic meal. Here I have combined them with chorizo and fresh tomatoes to create a tasty appetizer or simple lunch. 

Ingredients:

• 1 - chorizo sausage
• 1 - 15oz can chickpeas (ceci)
• 2 plum tomatoes (diced)
• fresh parsley (chopped)
• Marsala (a splash)
• salt and fresh ground pepper to taste

Preparation:

Remove sausage meat from casing and crumble into fry pan on medium heat. 

When meat is cooked, add chickpeas, wine and

parsley and saute for about five minutes.

Fold in tomatoes and simmer for 5 more minutes,

stirring occasionally. Add S&P to taste with the tomatoes.

Garnish with fresh parsley for that OMG-this-is-real-purrrrrdy effect ;-)

Blessed be... and happy cooking!

Classic Greek Gigantes Plaki

 Inspired by recipes found on Sweet C's and The Mediterranean Dish.

This classic Greek vegetarian favorite will have even carnivores smiling. :-) If you're confused by the name, join the club. LOL It turns out the beans used are large lima beans... same ones used in my Lima Bean & Sauerkraut Soup. This delicious Greek Gigantes Plaki is a savory bean dish that your whole family will love!

Ingredients:

• 8 oz dried Gigantes beans (large lima bean)
• 1 lg onion - chopped
• 4 garlic cloves - minced
• 2 med carrots - diced
• 2 celery stalks - diced
• 1 can (~15 oz) diced tomatoes 
• 2 tbsp. tomato paste
• 3/4 teaspoon dried oregano
• 3/4 teaspoon dried thyme
• 1/4 cup fresh Italian parsley - plus more for garnish
• 1/8 tsp black pepper
• 1/8 tsp crushed Aleppo pepper
• kosher salt to taste
• 1/8 tsp ground cinnamon
• 1 bay leaf
• 1/4 cup olive oil
• 1 cup vegetable broth - more if needed
• feta cheese & extra virgin olive oil for garnish
• good rustic artesian bread - warmed ;-)

Preparation:

Get the beans going and then do the rest of the prep while they simmer.

How to cook raw lima beans:

Ingredients listed here are separate from recipe list

• 8 oz dried large white lima beans - rinsed and sorted
• 1 medium carrot - rough chopped
• 1 medium celery rib - rough chopped
• 1/4 yellow onion - rough chopped
• 4 garlic cloves - smashed
• a few glugs of olive oil
• sea salt to finish

Place beans, carrot, celery, onion, and garlic in a pot. Add filtered water to cover by two inches. Add olive oil. Boil for 15 minutes then reduce heat to a simmer and cook until beans are tender, usually 1-2 hours. Add salt to taste near the end of cooking. Pour mixture into a suitable strainer and reserve the cooking water.

Final Gigantes Plaki Assembly:

In a large skillet or Dutch oven set over medium-high heat, add 1/4 cup olive oil. Once the oil shimmers, add the onion, carrot, celery, and garlic. Season with a pinch of salt. Cook, stirring frequently, until the vegetables soften, 5-7 minutes.

Add the tomatoes with their juices and the water. Season with another pinch of salt. Add the parsley, thyme, oregano, Aleppo pepper, black pepper, tomato paste, cinnamon, and bay leaf.

Stir in the drained, cooked bean mix and cook for 5 minutes over medium high heat. At this point, taste and adjust the seasoning to your liking. Cover and simmer for another 10-15 minutes.

Remove and discard the bay leaf. Finish the dish with a drizzle of extra virgin olive oil, a pinch of parsley, and a good sprinkle of feta. Serve with rustic bread.

Blessed be... and happy cooking!

Panko Cod with Bok Choy & Tomato

I originally created a version of this recipe with chicken thighs (still available), but switched it up today to be a fish dinner using some amazing cod I found on sale at my local grocer. My One made yummy noises and that was good enough for me!!! Enjoy! 

Ingredients:

• 2 6oz cod filets
• 1 egg
•  ~2 cups seasoned Panko
• 2 tsp mayo
• 2 tsp Dijon mustard
• 2 tsp fresh parsley, minced
• 1/2 head bok choy
• 1 tomato cut up
• 2 tbsp olive oil
• 2 tbsp water
• cooking spray
• salt & pepper

Preparation:
The Cod:
Spray a baking dish with cooking spray and set your oven to 400 degrees. Pour Panko in a bowl. Crack and beat the egg in a second bowl. Add mayo, mustard, salt & pepper to egg and blend well. Dip the fish in the egg mixture, coat in Panko and place in baking dish. Once the oven is at 400, put in the cod and set timer for 8 minutes.

The Veggies:
Cut off the bottom inch of the bok choy and discard. Wash and cut up the stalks and leaves to bite size pieces. Place in a pot with oil and water and simmer until just cooked, but still crunchy, and season with a bit of salt & pepper to taste. Cut up tomatoes, blend with bok choy and simmer another 1-2 minutes just to get the tomatoes warm.

Check on the cod and maybe broil for a minute if not brown yet.  Golden brown Panko is your indicator here.

Blessed be... and happy cooking!

Baked Cod with Spinach, Onion, Scallion & Leek

I'm really quite fond of cod & spinach pairings. Here I've added some simple flavors of yellow onion, leek and scallion that compliment the aforementioned combination nicely. Enjoy!

Ingredients:

• ~1 lb fresh cod filets
• 1 lb baby spinach – coarse stems removed
• 1 medium onion - chopped
• 1 leek stalk - chopped
• 2 scallion stalks - chopped
• 6 tbsp olive oil
• 1 tbsp tomato paste
• salt & pepper to taste

Preparation:

Pat cod filets dry and season both sides with salt & pepper. Set aside. Pre-heat oven to 375 F.

Heat 4 tbsp oil over medium heat in a Dutch oven that is oven safe at 375F. Once oil is hot, add the onion, scallion and leek (thoroughly cleaned) and saute until onions just start to brown.

Add the tomato paste and blend… scraping the bottom to release aromas.

Lower the heat and add the spinach. Toss to blend and season with salt & pepper. Tossing occasionally, wilt the spinach down and continue cooking so some of the liquid evaporates. Turn off the heat.

Transfer the mix to an oven safe skillet that has a tight fitting lid. Spread the mix out evenly an then add the cod filets (upside down) on top of the spinach blend. Drizzle each filet with a little olive oil and place cover on skillet. Place covered pan in oven for 10 minutes. After 10 min remove cover, flip the filets and drizzle a little more olive oil and salt. Bake uncovered for another 5-6 minutes until cod is cooked through.

Serve with a tossed salad to keep the dish extremely diabetic friendly.

Blessed be… and happy cooking!

Lima Bean Sauce

 Here's a neat little gravy that's been tested with both chicken and pork. You'll note the respective wines for each meat - foodie that you are, you know the wine makes the difference. 

Not the greatest picture, I'll admit, but if you've tried my stuff before,

you know my flavor levels are spot-on :-) ENJOY!

Ingredients:

• 1 cup well cooked baby lima beans
• 1/2 cup caramelized onions
• ~3/4 cup chicken broth
• 1/4 cup Riesling (for chicken)
• 1/4 cup Marsala (for pork)
• dash of salt
• couple cranks of fresh ground pepper

Preparation:

Boil the lima beans until they are very soft. Put beans, onions, 1/4 cup chicken broth and the wine in blender. Start at slow speed to blend. Add more broth 1/4 cup or less at a time with your own judgment on creaminess factor, working up to a liquefy setting. Once pourable texture meets with your approval, do final seasoning with salt & pepper.

Blessed be... and happy cooking!

Chicken & Mushroom Madeira - Signature Collection

You know how much I love the ease of a one pot meal. Well, this one may seem really simple but it packs a whole boatload of flavor! Chicken and mushrooms with wine... How can you go wrong? 😊 

Ingredients:

• ~2 lbs skinless, boneless chicken thighs, cut into stew size chunks
• ~2-3 tbsp olive oil
• 1 large onion cut up, like bite-size
• 16 oz baby portobello mushrooms, halved or quartered depending on size
• 1 bunch scallions - 4-6 stalks - cut in 3/8 - 1/2" sections
• 1 cup Madeira wine (Marsala works well also and is a lot cheaper)
• 2 10.5 oz cans unsalted condensed cream of mushroom soup
• 1 tsp table salt for dish
• fresh ground black pepper to taste – I do 6 twists on my pepper mill
• chicken broth, white wine or more Madeira for thinning if needed

Preparation:

In large skillet or Dutch oven heat one tbsp of olive oil, sear chicken pieces and set aside.

Cut up onions, mushrooms and scallions and lightly saute in same Dutch oven with another 1-2 tbsp olive oil.

Add Madeira, blend and bring to a simmer. Add cream of mushroom and again bring to a simmer and blend.

Season with 1+ tsp table salt fresh ground black pepper to taste. Add chicken back into the pot and simmer for about 60 minutes.

Serve over Banza chickpea pasta, egg noodles or pearl barley with a green veggie side.

Blessed be… and happy cooking!

Chicken Fried Barley & Spinach - Signature Collection

This dish is a new take on my Venison Fried Rice from 2014 when I was still eating red meats 4-5 times a week. Times change and now the protein is ground white meat only chicken, and the rice has been replaced with pearl barley for a much lower glycemic index. All in all, this was a surprisingly amazing transformation. The dish is healthy and absolutely packed with a restaurant quality flavor pallet. The roasted pepitas (shelled pumpkin seeds) elevate the dish even more with a touch of crunch that will make you smile.... ENJOY!

I must admit I am very proud of this recipe I built from the ground up all those years ago. It is literally me on a plate and even healthier now with the protein change and spinach addition and will be one of my signature dishes going forward.

Ingredients:

• 1 lb ground chicken
• 1 lge yellow onion
• 2+ cups baby portobello mushrooms
• 1 red bell pepper
• Avocado oil
• 1 tbsp dried parsley
• Salt and fresh ground pepper
• 1 cup pearl barley (45 min version)
• 1/4 cup roasted, salted pepitas
• 1 big bag fresh baby spinach, wilted with just a touch of oil and kosher salt

Preparation:

Start your barley first as it takes 45 minutes to cook. Make sure you rinse it well first.

Roast the pepitas in a small skillet with a dash of avocado oil and salt. Set aside for final garnish.

Cut up onion, mushrooms and pepper to whatever size you like, sautee in a large pan with a little avocado oil, parsley, s&p and set aside.

Fry up chicken in same pan with a little more oil. When meat is cooked, add the peppers, onions & mushrooms. Add cooked barley and mix.

Serve in a ring of wilted spinach and sprinkle with roasted pepitas.

Blessed be... and happy cooking!

How to Cook Large Raw Lima Beans

My friend Sam, who is a chef I respect very much, has been on me for years to stop using canned legumes and embrace dried beans. He preached better flavor, no chemicals, more flavor control etc etc etc... Well... it turns out he's absolutely right, and I am slowly incorporating dry goods in my cooking. What follows is a method my friend Lori introduced me to by way of her Lima Bean & Sauerkraut Soup, and it has proven quite successful in other dishes as well. Enjoy!

How to cook raw lima beans:

• 8 oz dried large white lima beans - rinsed and sorted
• 1 medium carrot - rough chopped
• 1 medium celery rib - rough chopped
• 1/4 yellow onion - rough chopped
• 4 garlic cloves - smashed
• a few glugs of olive oil
• sea salt to finish

Place beans, carrot, celery, onion, and garlic in a pot. Add filtered water to cover by two inches. Add olive oil. Boil for 15 minutes then reduce heat to a simmer and cook until beans are tender, usually 1-2 hours. Add salt to taste near the end of cooking. Pour mixture into a suitable strainer and reserve the cooking water for possible use in your main dish.

Blessed be... and happy cooking!

Breakfast Bolognese

Okay, okay... I know what you're thinking.... this guy's crazy, right? Bolognese for breakfast? Well, get used to it LOL I simply adore incorporating dinner food in my breakfast menus. It's just who I am, and from a nutritional standpoint, it's spot-on :-)

Ingredients:

· Leftover bolognese

· 2 eggs

· dash of salt for the eggs

Preparation:

Beat the eggs with a dash of salt and fry into a 7 - 8" smooth patty, depending on what size pan you own. Warm up your leftover Bolognese in a separate pan. Place egg patty on plate and spoon Bolognese on top, leaving the edge of the eggs showing for presentation.

Blessed be... and happy cooking!

Beef & Shrimp Stir-Fry

I like the Easy Button at times. I think we all need really quick meals at times, so here you go... This one is quite flavorful and can be on the table in about 20 minutes... perfect for a weeknight  delight.

Let's start with the finished product, because there won't be any prep pics, as this one is way too easy to need pictorial direction ;-)

Ingredients:

• 2 lbs ground lean beef
• 1 lb large raw shrimp, cleaned and peeled (no tails)
• 2 tbsp avocado oil
• 1/2 head green cabbage, shredded
• 1/2 cup ginger teriyaki marinade (more or less)
• 1 tbsp soy sauce
• 1 tbsp hot mustard 
• salt and fresh ground black pepper to taste

Preparation:

Heat up a large non-stick Dutch oven, add the oil and fry the chop meat. When cooked, add shredded cabbage, marinade, soy and mustard. Simmer and toss frequently until cabbage is cooked but still crunchy. Finally add shrimp and cook another few minutes until shrimp are just cooked perfectly. Finish with salt & pepper to taste if needed.

A more heart healthy version using ground chicken breast can be found by clicking here.

Blessed be... and happy cooking!

Chef Michael's "The Good Stuff" Seasoning

 I can see you're already smirking... So am I... LOL

A while back I was making homemade chicken cold cuts using baked chicken breast. The spice blend turned out to be so good I decided it should be a thing. :-) Thinking back on all the proteins I've used it on I realized I was referring to it as The Good Stuff. I'm not changing it... It makes me smile. :-)

I make it by the jar now because of rather frequent use, so the recipe that follows will be in parts/proportions instead of finite measurements. Enjoy!

Ingredients:

• 2 parts kosher salt
• 1 part freshly ground black pepper
• 1 part garlic powder
• 1 part onion powder
• 1 part smoked paprika

Preparation:

Decide on quantity and choose an appropriate bowl. Add all ingredients and blend well using a small whisk or fork.

Use sparingly as the blend does have a mild heat level. It works well on chicken, pork and just about any kind of fish. 

Blessed be... and happy cooking!