Lemony Two Bean Medley

This side dish was created during a rainy period where I spent days in the kitchen to keep from going insane. :-) Enjoy!

Ingredients:

• 12 oz pkg frozen baby lima beans
• 15 oz cannellini beans, drained
• 2-3 cloves garlic – smash minced
• 1 cup chopped onions
• 1 cup julienned carrots ~1.5” long
• 1 tbsp lemon zest
• Florida Sunshine Citrus salt blend – Spice & Tea Exchange
• Citrus Pepper - FreshJax

Preparation:

Cook lima beans according to pkg directions and set aside. Saute onion and garlic until onions are just translucent. Add carrots and cook for another 1-2 minutes. Add lemon zest and blend. Season mix with citrus salt and citrus pepper to taste. Finally add lima and cannellini beans and gently blend until evenly heated.

Blessed be… and happy cooking!

Eggplant Parmesan Cakes

Experimenting with eggplant is always fun. After catching a glimpse of a Tik-Tok video I tried my hand at making something different. I'm calling these Eggplant Parmesan Cakes because the method creates individual servings that look more like a layer cake than a traditional tray of eggplant parmesan. Enjoy!

Ingredients:

• 2 medium eggplant - cut into 12 slices total lengthwise
• 3/4 lb lean ground beef
• olive oil as needed
• 1 yellow onion - chopped
• 2 cloves garlic - minced and left alone for 10-15 min before cooking for best flavor
• 2 medium tomatoes - diced
• garlic powder, oregano, salt & pepper, fresh chopped basil to taste for filling
• enough shredded mozzarella to make you smile

Preparation:

After washing/drying the eggplant, remove the top and then make ~3/8" slices lengthwise. Best cutting is done by standing the eggplant on the cut surface where top was removed and slicing downward while watching your knife from the top.

After slicing the eggplant, sprinkle with coarse salt and let the slices sit for 10-15 minutes. This helps release excess moisture from the eggplant. I do this right on my cleaned countertop because 12 slices take up a lot of room. Use paper towels to pat the eggplant dry, wiping off any extra salt as well.

Preheat the oven to 350F and lightly brush slices with olive oil. Arrange the eggplant slices on sheet pans brushed with olive oil. Bake for ~15-20 minutes until lightly browned but still firm. While eggplant is baking, make the filling.

Fry the ground beef in a tbsp of olive oil and set aside. 

In the same skillet add another tbsp olive oil and saute onion & garlic. 

Add tomatoes and simmer until until cooked down and slightly thickened. 

Season to your liking and then add ground beef back. Blend well and keep warm.

Assembly: The size of your original eggplant will determine how many "cakes" you make. Ideally you will need four slices per cake. Place bottom layers in a sheet pan and add filling.

Next slice gets filling and a layer of cheese. Third layer just filling and final fourth layer just cheese. 

Bake at 350F for about 15 min until top cheese is melted and golden brown. If needed, switch to broil for a couple minutes to get the desired color. 

Garnish with fresh Italian parsley and add grated parmesan if you like.

Blessed be... and happy cooking!

Chicken Meatball Soup

The original version of this soup was created with venison meatballs for a farewell dinner for one of my son's friends who was moving to Colorado. We had nine young adults at Sylvan Run for a day of sleigh riding fun celebrating friendship. Whenever I'm upstate it seems that my earthy side really comes out in my cooking. This hearty soup was consumed nearly to the last drop amidst a low rumble of oooos, ahhhhhs and OMGs that just made my heart soar.

This revised version features white meat chicken meatballs... the flavor pallet still rocks!

Ingredients:
· 2 lbs ground chicken breast
· 1 tbsp Penzey's Northwoods seasoning ( or similar earthy blend)
· 1 lge egg
· flavored breadcrumbs
· avocado oil
· 64+ oz chicken stock
· 16 oz pkg frozen baby lima beans
· 1 lge onion cut up
· 1 cup of baby carrots
· 2 zucchini cut up to bite size quarters
· 8 oz portobello mushrooms rinsed and cut in quarters
· 1/2 tsp black pepper
· 1/2 tsp oregano
· 1/2 tsp cumin
· 1 cup ditalini
· 1.5 cups cherry tomatoes
· 1 cup chopped fresh spinach

Preparation:
Place chop meat in a large mixing bowl. Mix in the beaten egg and the Northwoods seasoning along with enough breadcrumbs to be able to shape and roll 3/4" meat balls. Brown these in a large skillet or Dutch oven with a little avocado oil. Once browned on all sides, place the meat in a 7 qt crockpot.

Add the defrosted lima beans, onion, carrots, zucchini and mushrooms. Cover with broth (and water if needed) and stir in the black pepper, oregano and cumin.

Cook on high for 4 1/2 hours. Add chopped spinach, whole cherry tomatoes and ditalini and cook another 15-20 minutes or until pasta is soft.

Serve with some hot whole grain farm bread and shaved parmesan for those who like cheese on their soup.

Blessed be... and happy cooking!

Mediterranean Chicken Bowl

Adapted from a recipe found on happydiabetic.com

This lovely creation is yet another way to use my Homemade Chicken Breast Cold Cuts or, for a different texture, my Versatile Shredded Chicken Breast . Either way this meal is bound to delight everyone around the table. Enjoy!

• Ingredients:
• 2 tbsp extra virgin olive oil
• 2 large white button mushrooms - sliced
• half each red and yellow bell pepper - sliced to 1.5" long sticks
• 1 average tomato diced
• ½ red onion sliced or diced - your call
• 1/3 cup vegetable stock
• 4-5 oz of cut up asparagus - 1.5" pieces
• 1 tsp oregano
• 1 tsp rosemary
• 1 tsp basil
• 1 tbsp fresh garlic
• 8 ounce skinless precooked chicken - sliced or shredded
• 14 black olives - pitted and cut in half lengthwise
• 15 oz can cannellini beans - drained
• fresh ground black pepper to taste - 4-5 twists 
• sea/kosher salt to taste
• 1 fresh lime - quartered for table serve

Preparation:

Heat oil in a large skillet over medium heat. Add the mushrooms, bell peppers, onions and asparagus and sauté for 5 minutes.

Add the cooked chicken and fresh garlic.

Lower heat, add vegetable stock, oregano, rosemary, and basil. Carefully fold in the diced tomatoes, beans and olives.  

Simmer for about 5 minutes with an occasional toss. Cook over low heat until chicken is nice and hot. Season with fresh ground black pepper and some sea/kosher salt to taste and add a generous squeeze of lime.

Blessed be... and happy cooking!

Asparagus Ribbon Salad

I found this little gem on the Net a few years ago, and it was such a foreign, yet intriguing

idea to me that I simply had to try it. I'm really glad I did, because it is so good that

it has pretty much become a staple in my arsenal of go-to dishes.

Ingredients:

· 1 bunch fresh asparagus
· 1/4 cup lemon juice
· 1/4 cup extra virgin olive oil
· Salt & fresh ground pepper to taste
· 2-3 oz shaved parmesan cheese
· 1/4 cup sliced almonds - toasted

Preparation:

Lay one asparagus stalk on cutting board, hold by the base and using a vegetable peeler make thin ribbons by "peeling" from base to tip. When half-way through, turn stalk over and do the other half. Discard the base end and center if too thick . 

Shave parmesan using an ordinary cheese grater.

Place the almonds in a nonstick frying pan over medium heat. Toss them frequently and do not leave unattended as you want the almonds toasted, not charred

Blend lemon juice and olive oil; pour over asparagus in bowl. Add salt & pepper, toss and taste. Adjust seasoning if needed.

Arrange salad on plate. Add shaved parmesan and then top off with toasted almonds.

Blessed be... and happy cooking!

Slow Cooker Country Pork Pasta

This dish is a classic slow cooker delight, and yes... you can have pasta because the glycemic index of pasta is in the low range at 52. The thing to watch is the portion size determining the glycemic load, so take the time to measure out a two oz portion. It's not much, I'll give you that, but it's better than no pasta at all. :-) Alternately, you can use pearl barley for an even lower glycemic index. Enjoy!

Ingredients:

• 3-4 lbs country style pork ribs
• 2  28oz cans Redpack whole peeled tomatoes in thick puree
• 2 tbsp olive oil
• 2 carrots peeled and sliced
• 2 celery stalks sliced
• 2 medium onions cut up
• several cloves garlic minced
• 1/2 tsp thyme
• 1 can tomato paste
• 1 cup of wine that you feel pairs well with pork
• salt & pepper to taste
• 8 oz pasta of choice (This makes four 2 oz servings)

Preparation:

Place the oil, carrots, celery, onions, garlic, thyme and 1/2 can tomato paste in a large skillet and cook on medium flame 8-10 minutes. Stir in half the wine and pour mix into slow cooker. Mash the tomatoes by hand with a masher and mix into slow cooker.

Brown the pork in same skillet and place into sauce in slow cooker, submerging the meat. Deglaze the skillet with the rest of the wine and add to slow cooker. Cook for ~7 hours on low. Spoon off the fat/oil before removing meat to a covered serving bowl. Stir remaining tomato paste into slow cooker to thicken up sauce.

Add fresh flat leaf parsley to slow cooker while preparing the pasta separately for an additional burst of fresh :-) Once pasta is cooked, divide into 2 oz servings and top with pork and veggies. Alternately serve pork over pearl barley for an even lower glycemic index.

Blessed be... and happy cooking!

Baked Pollock Bites with Spinach, Onion, Scallion & Leek

I'm really quite fond of pretty much any white fish & spinach pairing. Here I've added some simple flavors of yellow onion, leek and scallion that compliment the aforementioned combination nicely. In this version rather inexpensive pollock is elevated to Next Level. Enjoy!

Ingredients:

• 18 oz fresh pollock bites - other white fish like cod cut bite size works, also.
• 1-2 tbsp lemon juice
• 1 lb baby spinach
• 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:

Drain excess liquid from pollock bites and season in a bowl with salt, pepper, a touch of olive oil and 1-2 tbsp lemon juice. pepper. Set aside and 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 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.

Next add the pollock bites on top of the spinach blend and place cover on Dutch oven.

Place covered pot in oven for 8 minutes. After 8 min remove cover and drizzle a little more olive oil and salt. Bake uncovered for another 5-6 minutes until pollock is cooked through.

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

Blessed be… and happy cooking!

Chef Michael's Blog is Independent with Zero Advertising

I want to reiterate that this blog is absolutely independent and free. It is all about the food here and maybe a little education and fun along the way.

You may see me link to an occasional vendor within a recipe if I find their recipe related product to be exceptional, but I can promise you... you will NEVER have to wade through a ton of unrelated ads that fill many blogs whose owners are trying to make a few extra bucks. I can tell you from my own internet travels that those ads can get utterly frustrating as you try to navigate a recipe.

Advertising will never be part of MDF. On that you have my word.

I like free. My recipes are free for you to use as you please. Just like Chef Jacques Pepin, I encourage my followers to take my recipes and tweak them to make them their own. 

One of the perks I offer is sharing PDF/print versions of  any of my recipes posted on the blog. Simply send me a note with said request using the Contact Form in the right hand column of any page.

My "Diabetic" Food blog was put together and is growing primarily in an effort for me to help myself in controlling my diabetic meal plan. If you're on Facebook and would like to receive diabetic friendly recipes from around the world, please join my group there titled My "Diabetic" Food (Recipes).

Blessed be... and happy cooking!

Cauliflower Mushroom Skillet with Meat

Adapted from a recipe on Kitchenra.com

I was introduced to this tasty dish as a light vegetarian meal or side dish. I took it a step further as you'll see here, turning it into a full protein entree by adding either ground beef or chicken. Enjoy!

Ingredients:

• 1 lb ground white meat chicken or beef/venison

• 1 medium-sized cauliflower, cut into small florets

• 3 tbsp olive oil - divided

• 1 small onion - finely chopped

• 3 cloves garlic - minced

• 8 oz mushrooms - your choice - sliced

• 1 tsp dried thyme

• 1 tsp dried rosemary

• salt and pepper to taste (Don't be shy on the salt)

• 1/3 cup chicken or beef broth depending on your protein

• fresh parsley - chopped for garnish (optional)

Preparation:

Steam or blanch the cauliflower florets for 3-4 minutes, or until they are slightly tender. Drain and set aside.

Heat 2 tbsp olive oil in a large skillet and fry meat until cooked through. Set meat aside for later.

In the same skillet, add the remaining olive oil and heat over medium heat.

Add the chopped onion and minced garlic to the skillet. Sauté for 2-3 minutes until the onions become translucent and fragrant. Add the sliced mushrooms to the skillet and continue to cook for 5-7 minutes, or until they release their moisture and start to brown.

Season the mushrooms with dried thyme, dried rosemary, salt, and pepper. Stir well to distribute the herbs evenly. Pour in your broth of choice to deglaze the skillet, scraping up any browned bits from the bottom. 

Finally, add the meat and cauliflower florets to the skillet and gently toss everything together. Cook for an additional 5-7 minutes, allowing the cauliflower to absorb the flavors.  

Taste and adjust the seasoning with more salt and pepper if needed. Garnish servings with fresh parsley, if desired.

Blessed be... and happy cooking!