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

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

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

Really Yummy Satisfying Taco Soup

Jake's Taco Soup

2 cans of V8 Vegetable 1 small onion chopped 1 t ginger root chopped fine 2.5 T canola oil 1/4 cup chopped celery 1/8 t saffron crushed and soaked in 2T hot water 10 oz chicken breast boneless skinless 1 can of pinto beans

1 1/2 c corn frozen 

Heat canola oil in a pan, saute onion, celery and chicken in the oil, after 5 minutes add saffron. Remove the chicken and chop into bite size pieces. Add the chicken back to the onion. Cook for 1-2 minutes more to let the saffron soak into the chicken. Add the v-8 juice beans and corn. Bring to a boil. Cook for 10 more minutes. Salt and pepper to taste. Serve over a serving of corn tortilla chips or whole grain brown rice. If you divide this only 4 ways you are still only up to 335 calories. Hope you enjoy.

Number of Servings: 6

 

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 223.3

• Total Fat: 6.8 g
• Cholesterol: 27.4 mg
• Sodium: 245.6 mg
• Total Carbs: 25.3 g
• Dietary Fiber: 6.6 g
• Protein: 17.1 g

 

 Nutrition Info Figured at www.sparkpeople.com 

Find me on www.sparkpeople.com as chef4rent and follow my fitness and nutrition journey. Enjoy your soup!!

Very Veggie Spaghetti Sauce

4-5 Lb Roma Tomatoes
1-2 Baby Zucchini
1-2 Summer Squash
2-3 Onions (diced)
3-4 Stalks Basil (chopped)
2-3 Stalks Rosemary (chopped)
2-3 Peppers (red, green, yellow, orange)
4-5 Cloves of Garlic (crushed)
1 Lb Tofu firm (diced fine) 1 lb ground meat can be used in place of tofu (beef, lamb,veal, turkey, pork, or any combination) I also like shrimp in place of the beef/tofu.
2-3 T Better than Chicken or Beef Bouillon
1 Stalk Leeks (Cleaned and chopped)
3-4 T Olive Oil
1 can Tomato Sauce
1 1/2 c Red Wine

Bring oil to heat in a large sauce pan, add onions, peppers, garlic, tofu, leeks. Saute these until a little color shows on the onions and garlic. Chop tomatoes while the onions saute. Add the tomatoes and tomato sauce. Crush the pine nuts in a mortar and pestle, and add to the sauce.  Add the red wine to the mixture, and reduce the sauce to the thickness desired. 20 minutes before the sauce is done add the zucchini and squash and continue to cook. Finish with finely chopped basil and rosemary. Enjoy. This can be used in the place of spaghetti sauce or in lasagna. Very hearty and healthy.  Jake.

Fuzzy Navel Omega-3 Smoothie

1 c Frozen Peaches
1/6th of a can of Minute Maid Calcium Enriched Orange Juice Concentrate
1/2 c Frozen Yogurt (your favorite flavor)
1 c Skim Milk
1/2 Haas Avocado
1 T Honey

Blend all ingredients until smooth and enjoy. You are getting your essential Omega-3s and you can't even taste the avocado. It is a very great way to enjoy them. The avocado makes it a little smoother drink. The nutrition info follows. It makes a really satisfying breakfast with a piece of whole wheat bread.

Nutrition Facts   1 Serving Amount Per Serving   Calories 587.7   Total Fat 17.0 g       Saturated Fat 4.2 g       Polyunsaturated Fat 1.7 g       Monounsaturated Fat 9.5 g   Cholesterol 16.2 mg   Sodium 205.0 mg   Potassium 1,776.8 mg   Total Carbohydrate 101.3 g       Dietary Fiber 9.3 g       Sugars 58.8 g   Protein 16.0 g   Vitamin A 33.8 %   Vitamin B-12 16.5 %   Vitamin B-6 24.8 %   Vitamin C 156.7 %   Vitamin D 50.0 %   Vitamin E 12.2 %   Calcium 75.9 %   Copper 15.2 %   Folate 39.6 %   Iron 7.2 %   Magnesium 18.2 %   Manganese 11.5 %   Niacin 20.2 %   Pantothenic Acid     23.8 %   Phosphorus     39.2 %   Riboflavin 47.2 %   Selenium 11.5 %   Thiamin 14.5 %   Zinc 13.9 % Nutrition info calculated on www.Sparkpeople.com