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Thursday, January 27, 2011

Italian Serrano Chicken

The wonderful aroma of this family favorite really takes me back. I remember one time a year or so before I got married I was working in my Dad's cabinet shop with my Nick my brother in law. I brought a half gallon jar full of this chicken and a quart of brown rice. I took a serving of this ate and stepped into the finish room to put another coat of varnish on the cabinets. When I emerged from the finish room (15-20 minutes) the WHOLE jar of chicken and all the rice was gone. Hahaha. It was definitely one of the most amazing feats I have ever seen.

Italian Serrano Chicken

3 lb Boneless Skinless Chicken Breasts
1 Small Onion Rough Chopped
2 Cloves of Garlic Crushed
3 Shallots Chopped
1-3 Serrano Peppers to taste
1/2 c. Red Wine
2 Cans of Low Sodium Tomato Paste
1 small can of Tomato Sauce Low Sodium
2 Sprigs of Rosemary removed from stalks and chopped lightly
1/2 can Chicken Broth

Heat the Oil in a large pan. Saute the onions, shallots, and garlic for 3-4 minutes. Chop the chicken into bite size pieces, and add to the onions with the serrano peppers. Cook until done. Add the tomato paste, and tomato sauce, cover and simmer for 30 minutes. Add the red wine, half the rosemary, and chicken broth. Simmer again for 30-45 minutes, adding a little additional chicken stock if needed. Just before serving sprinkle the remaining rosemary over the chicken.  Serves 8. Great served over brown rice, and the servings are very hearty, satisfying a big appetite. Please let me know what you think of this recipe.

Nutrition Facts
  8 Servings

Amount Per Serving
  Calories 314.0
  Total Fat 9.3 g
      Saturated Fat 1.6 g
      Polyunsaturated Fat 1.2 g
      Monounsaturated Fat 5.6 g
  Cholesterol 99.1 mg




  Total Carbohydrate 12.6 g
      Dietary Fiber 2.4 g
      Sugars 6.1 g
  Protein 42.1 g

Monday, January 17, 2011

Breaded Shrimp

4 oz Shrimp I prefer 21-30 size
2 T Whole wheat flour
1T Light rye flour
1/2 t salt
1/2 t pepper
1/8 t cayenne pepper
1 egg white
2 t lemon juice


Prep the shrimp by peeling and removing the tails. Thoroughly dry the shrimp off. I do this with 2 layers of paper towel on top and two layers on the bottom. Mix the flour and spices. Mix the egg white and lemon juice.  pour all the shrimp in with the egg white and mix it up. Dredge the individual shrimp in the flour mixture, place the dredged shrimp on a prepared sheet pan. Cook 8-10 minutes @ 350. Watch them closely, overdone shrimp is dry and chewy. Serve hot with a cocktail sauce.  Multiply ingredients by the number of servings you intend to need. When you get to about 4 servings you can cut down on the flour a little with each serving.

Enjoy

Jake


Nutrition Facts
  1 Serving

Amount Per Serving
  Calories 203.7
  Total Fat 2.4 g
      Saturated Fat 0.4 g
      Polyunsaturated Fat 0.9 g
      Monounsaturated Fat 0.3 g
  Cholesterol 172.3 mg
  Sodium 196.9 mg
  Potassium 316.1 mg
  Total Carbohydrate 17.4 g
      Dietary Fiber 2.8 g
      Sugars 0.1 g
  Protein 28.1 g

Thursday, January 13, 2011

Halibut Stew

This recipe is from SparkPeople's Chef Meg. I am not usually a huge fan of fish soups, however this is AWESOME. The only changes I made to it were to add a one half to one teaspoon lemon juice and a half teaspoon of apple cider vinegar, right at the end. I just love this it is super good. Try it out, it isn't fishy at all. My kids thought it was chicken soup...lol success.

http://recipes.sparkpeople.com/cookbooks.asp?cookbook=308919 

This link will take you to my SparkPeople recipe book all of the recipes I have in there are super good and include nutrition information. I suggest checking out spark people if you are not already acquainted with it. Just click the link at the top of my page. They have helped me a ton.

Jake