Slow Cooker Paella - Diabetic Friendly

This dish was inspired by a recipe in Better Homes & Gardens Diabetic Slow Cooker, though I felt some major changes were needed since diabetics should not be loading up on white rice (GI 70) as the author recommends. I have substituted the rice with long cook pearl barley (GI 25), modified the protein mix and made a couple changes to the cooking process itself. The result is something I can safely call my own... I've chosen chicken, Spanish chorizo and shrimp, but please feel free to create your own protein mix and balance... Enjoy!

Ingredients:

• 1 lb chicken tenders or skinless, boneless thighs cut into two-bite chunks
• 1 lb Spanish chorizo - sliced
• 2 lbs lge raw shrimp - cleaned and tails removed
• 1 orange bell pepper - chopped
• 1 lge yellow onion - chopped
• 2 cloves garlic - smashed & minced
• 3 tomatoes - chopped
• 2 cups chicken broth
• 1/3 cup dry Pinot Grigio
• 8 oz clam juice 
• 2 tbsp lemon juice - fresh squeezed preferred
• 2 tsp dried oregano
• 2 tsp sweet paprika
• 1 tsp table salt
• 1 tsp ground turmeric
• 1/2 tsp black pepper
• 1/2 tsp sriracha sauce
• 16 oz long cook pearl barley
• 1.5 cups frozen peas 

Preparation:

Cut up the chicken tenders and sausage and set aside.

Add everything but the proteins, barley and peas to the slow cooker and stir.

Lay the chicken and sausage in a single layer on top.

Cook for 6 hours on low. Rinse the barley well and gently fold into slow cooker. Turn to high and cook for 60 min. Once the barley is in, take out the shrimp and frozen peas and allow them to come to room temperature while the barley cooks.

After 60 minutes gently fold in the raw shrimp & peas. Cook for an additional 15-20 minutes until the shrimp are cooked through.

Leftovers heat up nicely in a covered skillet over low heat.

Add some littleneck or cherrystone clams for extra fun. 

Blessed be... and happy cooking!

Chef Michael's Sausage & Kale

A number of years ago I found that the winter doldrums needed a bit of color, so multi-colored cherry tomatoes and fresh kale were included in this sausage medley for a bit of bright color, making it a year-round fun dish! Enjoy!

Ingredients:

• 6-7 links sweet Italian sausage
• 3 tbsp olive oil
• 1 lge yellow onion
• 12 cherry tomatoes in assorted colors
• 2-3 generous handfuls fresh shredded kale (not too small)
• 1 15.5 oz can cannellini or small white beans - rinsed & drained
• Salt & fresh ground black pepper to taste

Preparation:

Boil sausage until fully cooked and set aside to cool. 

Cut up onion and saute in large Dutch oven until lightly browned.

Add kale and simmer down while tossing until somewhat wilted. 

Add in diced tomato and beans… toss gently until warmed through.

Cut sausage into diagonal slices and sear on both sides in frying pan.

Add to the mix and fold in until evenly hot.

Season with a bit of salt and black pepper to taste if needed.

Smile and enjoy the yummy goodness! 

Blessed be... and happy cooking!

Salmon Piccata

 I'm pretty sure this recipe needs no introduction other than this photograph. Enjoy!

Ingredients:

• 12-24 ounces skinless salmon filets (skin on is fine, too)
• kosher salt and FreshJax Citrus Pepper, to taste
• 1/4 cup Wondra flour
• 2 tbsp salted butter
• 1 tbsp olive oil
• 3 cloves garlic minced
• 1/3 cup dry white wine
• 3/4 cup + 1/4 cup chicken stock
• 1 tbsp Wondra flour - take from dredging dish and add if needed
• 3 tbsp fresh lemon juice
• 4 tbsp rinsed and drained capers
• 2-4 tbsp coarsely chopped parsley as final garnish - optional
• Lemon wedges for the table for an extra zing - optional

Preparation:

Season both sides of salmon fillets evenly with salt and citrus pepper. Add 1/4 cup of flour to a shallow dish; dredge the salmon in the flour to evenly coat. Shake off excess.

Melt 1 tbsp of butter in a large nonstick pan or skillet over medium-high heat. Add 1 tbsp olive oil and swirl to mix with the butter.

Sear salmon for 4 minutes on each side or until cooked to your liking. Transfer salmon to a warm plate... tent with foil and set aside.

Melt remaining 1 tbsp butter in the same pan. Saute garlic for a further minute until fragrant. Add wine... bring to a boil scraping any browned bits off of the bottom of the pan. Cook until liquid almost evaporates, stirring occasionally. 

Add 3/4 cup chicken stock to the pan along with the lemon juice. Bring to a boil and cook for a further 3 minutes.

Whisk 1 tbsp Wondra Flour together with the reserved 1/4 cup of stock. Pour the mixture into the pan, blending the liquids to create a sauce. Cook for 1 minute or until slightly thickened. Remove from heat.

Stir capers into the sauce. Place the salmon filets back into the pan, gently spooning sauce to coat each piece of fish. 

Sprinkle with chopped parsley and extra pepper. (optional) Serve immediately with Lemon Parmesan Barley , a green vegetable of choice along with a glass of your favorite Pinot Grigio.

Blessed be... and happy cooking!

Grilled Zucchini & Chickpea Salad with Burrata

 Full credit for this delightful salad goes to Lea Stark.

This beautifully balanced salad is savory and can be served year-round. Enjoy!

Ingredients:

• 1 medium zucchini - sliced
• 1 cup cooked chickpeas
• 1 ball burrata cheese
• fresh mint leaves
• olive oil
• red chili flakes or crushed Aleppo pepper (optional)
• salt & pepper to taste

Preparation:

Grill zucchini slices until tender and slightly charred.

In a bowl, combine grilled zucchini and chickpeas. Drizzle with olive oil, and season with salt, pepper, and chili flakes.

Place the burrata on top. Garnish with fresh mint leaves and serve immediately. :-)

Blessed be... and happy cooking!

Weekend Ramble: Life Moments...

One of my most favorite quotes is:

"Some people feel the rain. Others just get wet."

                                             Roger Miller

To really understand the beauty in that line, please watch as
this little girl experiences rain for the very first time:

https://vimeo.com/84802749

Feeling better about life yet? GOOD!
Now keep that smile going... EVERY DAY!

Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Chicken Fried Barley & Spinach - A Chef Favorite

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!

One Pan Chicken with Mushrooms & Spinach

 Inspired by a recipe found on Taste.com.

This dish is rather delicate in its flavor profile, which can be quite lovely at times. If you're looking for more of a punch, the recipe lends itself quite well to adding more robust seasonings. As Chef Jacques Pepin preaches... "Never be afraid to make a dish your own!" Enjoy!

Ingredients:

• 2 tbsp olive oil
• 4 chicken breast filets - brined for 30-40 minutes
• 1 leek - pale section only - thinly sliced
• 8 oz baby portobello mushrooms - sliced
• 1 tsp minced garlic
• 1 tbsp Wondra flour
• 1.25 light cooking cream
• 1/2 - 3/4 lb baby spinach
• 1 tbsp chopped chives or scallions

Preparation:

In a large bowl mix a handful of table salt with enough lukewarm water that will cover the chicken. Set the chicken breasts in the brine for at least 30-40 minutes. Remove chicken from brine, rinse briefly under cool water to remove salt and pat dry with paper towel.

Heat half the oil in a large deep frying pan or Dutch oven over medium-high heat. Use a sharp knife to cut 3 slits in the top of each piece of chicken. Cook for 4 mins each side or until just cooked through. Transfer to a plate. Cover to keep warm.

Heat remaining oil in the pan over medium heat. Cook leek, mushroom and garlic, stirring, for 2 mins or until leek softens. Add flour and cook, stirring, for 1 min or until vegetables are well coated.

Return the chicken to the pan with the cream. Cook, covered, for 3 mins or until the sauce thickens slightly. Stir in the spinach and chives. Season as needed.

Serve with long cook barley and a green vegetable.

Blessed be... and happy cooking!

Colcannon for Diabetics

Colcannon is a wonderfully earthy meal that is often served on Samhain, the Pagan holiday more widely known as All Hallows' Eve. It is a dish that celebrates the last of the harvest of fresh vegetables before winter sets in. My version includes the last of my stored venison to honor the Ancient Antlered One before this year's hunting season commences. 

Carolyn had a wonderful idea and suggested I use my cauliflower mash with caramelized onions instead of the potatoes. I ran the flavor pallet through my mind and smiled...... I could already taste the diabetic friendly version and will now be able to enjoy one of my favorite dishes with zero guilt!

I think you will love this amazing comfort food with or without the venison, or feel free to add your own choice of meat. Diced or shredded fresh ham is a wonderful alternative.

Ingredients:

• 1.5 - 2 lbs venison chop meat (beef, turkey or chicken works, too)
• Salt as needed
• 1/4 tsp fresh ground black pepper
• 1 head of green cabbage, cored and shredded
• 1 lge head cauliflower - cut into florets
• 4-5 tbsp butter for cauliflower mash
• flavored breadcrumbs - as needed for mash consistency
• olive oil
• 2 onions - one minced, one chopped
• 1 10oz pkg baby portobello mushrooms, sliced
• 1 bunch scallions, cut into 1/2" pieces
• 1 handful fresh parsley, barely chopped
• 1-2 carrots, shaved into thin ribbons

Preparation:

Fry the venison in a little olive oil and set aside.

Cut up the cauliflower and use your preferred cooking method until the florets are moderately soft. I simmer/steam in my Guardian Service - lid on.

While the cauliflower is cooking, mince the onion and saute in a bit of olive oil until translucent and nicely browned. Set aside for later, including saute oil for flavor.

Once the cauliflower is cooked, use a potato masher to break up the florets.

Add butter and puree the cauliflower using a stick blender. Add salt, pepper, olive oil if needed and maybe flavored bread crumbs until you achieve a consistency and flavor to your liking. Remember you're looking for the mouth feel to be that of good mashed potatoes.

Finally add the sauteed onion to the pot and blend well. Set the mash aside and keep warm.

Now that the mash is set, saute the chopped onion, mushrooms, scallions and parsley in a bit of olive oil.

Add the meat to the saute and blend well.

Add the shredded cabbage to hot water and

simmer for 8-10 minutes until tender.

Drain cabbage in colander and add cauliflower mash to the Dutch Oven.

Add the drained cabbage and gently blend. 

Add the sauteed items, blend, and finally fold in the shaved carrots.

The carrots should go in just before serving so they retain a little crunch.

Serve with your favorite white wine...

I find a nice dry Pinot Grigio pairs very well here. Enjoy!

Blessed be... and happy cooking!

Holiday Brussels Sprouts & Cranberries

 This recipe is adapted from the ADA's Diabetic Food Hub.

Think you don’t like Brussels sprouts? Keep an open mind and try this recipe. Roasting veggies brings out maximum flavor and the mix of balsamic and cranberries is delicious. Unfortunately, roasting this vegetable brings the glycemic index up quite a bit so portion control is important. 

Boiled sprouts GI is around 32, but roasting brings the GI into the high range at about 75. Sticking to a portion of 1/2 - 3/4 cup of this delicious side will retain a GL in the very low range. Enjoy!

Ingredients:

• olive oil cooking spray
• 1 lb fresh Brussels sprouts - trimmed and cut in half
• 2 tbsp olive oil
• 2 tbsp Balsamic vinegar - get creative... I used a white lemon Balsamic to pair with the Lemon Pepper Halibut
• 1/3 cup dried cranberries - get the ones with least sugar.
• 1/8 tsp table salt - maybe more to taste
• 1/4 tsp black pepper

Preparation:

Place cranberries in a small bowl and just barely cover with water.

Let soak for 1 hour and drain.

Preheat oven to 400 degrees when cranberries are ready.

Spray a baking sheet with cooking spray.

In a medium bowl, add remaining ingredients and mix well.

Pour Brussels sprouts mix on baking sheet and spread to a single layer.

Bake for 25-30 minutes, tossing once around the 15 min mark during baking.

Serves best with loin of pork or turkey or even a nice halibut as shown here.

Blessed be... and happy cooking!