Unrestricted Tastes on Restricted Diets Distinctive Diabetic Recipes

The Latest News About Chef Barrae's Weight Loss Journey!!!

2011-12-14T14:42:00.000-05:00

Just a quick update to let you all know that I am well and fine! Life has been absolutely amazing since my last post several months ago and I have not had one minute to spare! For this, I apologize to you all.

So, the facts are these .... this meal plan that I have developed WORKS AMAZINGLY WELL!!! To date, I have lost over 200 lbs., my blood sugar and blood pressure are completely normal and I take no medications for either. I don't even have a need to test my blood glucose levels anymore. Spectacular!

I am currently working with private clients to help them on my program with their journey in weight loss. My partner Michael and I have a small restaurant now that keeps us rediculously busy and we attend school for Complementary and Alternative Medicine! Oh, and in my spare time I am now writing a book about my journey that will also include great recipes! A totally different take on a cookbook.

For the latest information about me and my progress please visit my Facebook page! Check out my most current photograph!

Great to touch base with you all once again. Love to you all and my sincerest thanks and gratitude for all of your support over the past few years. Life has truly turned around and it can for anyone. Of this I am sure.

Chef Barrae

Shrimp with Lobster Sauce

2010-09-30T14:01:00.001-04:00

Ta - da! Thank you all for your kind patience while you waited for me to find the time to post this unbelievable recipe. Keep in mind, this is not a particularly low carb recipe and I have added a few ingredient substitutions for you if you choose. There is also no nutrition information included with this recipe as it is not one of my particularly healthy specialties, but rather just something really great that I had served for a special friend at dinner one night. I hope you enjoy.

Shrimp with Lobster Sauce

Ingredients:

12 ounces shrimp, cleaned and deveined

1 Tbsp. Chinese wine or dry sherry

1 tsp. cornstarch

3 Tbsp. canola or vegetable oil for frying

1 green onion, chopped

Lobster Sauce:

1/4 lb. ground pork

2 tsp. sauce, substitute reduced sodium soy sauce

white pepper to taste

1 tsp. cornstarch

1 garlic clove, minced

1 Tbsp. fermented black beans, optional

2 green onions, cut on diagonal about 1" long

1 Tbsp. soy sauce, or substitute reduced sodium soy sauce

1 Tbsp. dry sherry

1 tsp. sugar, or substitute Splenda

3/4 cup reduced sodium chicken stock

1 Tbsp. cornstarch

2 Tbsp. water

2 eggs, beaten

2 Tbsp. canola or vegetable oil for frying

Combine the pork, soy sauce, white pepper and cornstarch in a small bowl and marinate for about 15 minutes. While the pork is marinating mince the garlic and fermented black bean paste together. In a separate bowl or measuring cup combine the soy sauce, dry sherry, sugar and chicken stock and set aside. Mix the cornstarch and water in a small bowl, set that aside also. Beat the eggs and set aside. The key is to have everything at the ready before you begin cooking as this dish cooks very quickly.

Marinate the shrimp with listed ingredients for about 15 minutes.

Heat the oil in a wok or saute pan on medium high heat and stir fry the green onion about 30 seconds. Add the shrimp and stir fry until the shrimp are pink, translucent and slightly curled. Do not overcook. Set aside and clean pan with paper towel.

Heat a wok or large saute pan on medium high heat and add 2 Tbsp. oil. Add half of the garlic and black bean mixture and stir fry until it becomes fragrant, about 30 seconds or so. Add the ground pork and stir until it is no longer pink and cooked. Remove and set aside. Clean pan with a paper towel.

Add 1 Tbsp. oil and the remaining garlic and black bean paste mixture. Stir fry for about 30 seconds and add the soy sauce mixture. Bring to a simmer and add slowly whisk or stir in the cornstarch mixture. Continue stirring until the sauce has thickened., about 2 minutes. Return the cooked pork to the sauce and stir in the sliced green onions. Turn the heat off and slowly drizzle in the beaten eggs with a fork. Pour the sauce over the shrimp, combine and serve immediately.

Note ~ the measured amounts of cornstarch can be cut in half in order to help reduce the carbohydrates in this dish. The sauce will be thinner but the taste will not be affected.

Cold Noodles with Sesame Sauce

2010-09-22T10:59:00.000-04:00

This was always a staple when we would order in Chinese food and one of my daughter's favorite dishes. The funny thing is, it is the simplest dish to make! I have included suggestions for substitutions again, to reduce the carbohydrate and calories. This is not a low fat or low calorie dish so your portion control is important here, whether you use the substitutions or not. And, once again I have not included the nutrition information because there are a few variations you can use in the ingredients you choose. The best thing about this dish? The taste is amazing and it is just like the restaurant style dish you have all probably tried. I hope you enjoy.

Cold Noodles with Sesame Sauce

Ingredients:

12 ounces linguine style pasta, cooked al dente or substitute 2 packages Tofu Shirataki Noodles, either spaghetti or fettuccine style

2 Tbsp. dark sesame oil or substitute toasted sesame oil

1/4 cup all natural peanut butter, no sugar or salt added

1/4 cup tahini paste

*note ~ you can use either all peanut butter or all tahini if you prefer by just using 1/2 cup of total of either

2 Tbsp. sugar or substitute Splenda

3 Tbsp. soy sauce or substitute reduced sodium soy sauce

1 tsp. ginger root, grated

1 Tbsp. rice vinegar (plain with no added flavors) or substitute brown rice vinegar

Tabasco sauce or other hot sauce to taste (I used Sriracha, a very potent Asian style hot sauce)

1/2 cup scallions, chopped, garnish

1 to 2 Tbsp. sesame seeds, garnish

Cook pasta, drain and set aside. If not preparing dish to serve immediately lightly sprinkle the pasta with a bit of sesame oil and toss to coat. This will prevent the pasta from sticking together so you can make this in advance and toss with sauce just before serving.

Whisk together the sesame oil, peanut butter, tahini, sugar, soy sauce, vinegar and hot sauce. Thin the sauce with 1/2 cup hot water or amount needed so sauce has the consistency of heavy cream. If preparing the sauce in advance and store it in the refrigerator until ready to serve you will need to add a bit more hot water just before tossing as it thickens more when the sauce sits.

Toss pasta with the sauce and serve garnished with scallions and sesame seeds.

Something Different This Week!

2010-09-20T13:50:00.000-04:00

I prepared a wonderful three course Chinese dinner last night that was not a low-carb meal and it was wonderful. I managed my portion control, one of my three simple steps in managing your diabetes and losing weight, and checked my two hour blood glucose after I ate. My level showed that I did not even spike at all. Now, the portion control was a major contributing factor in this achievement and I am very proud of that. I am going to do something a little bit different this week as I have been requested by several people to share my three Chinese style recipes with you and offer tips to show you how you can make some simple substitutions and classic cooking techniques in innovative ways to make these recipes reduced in carbohydrates. These are the other steps in my simple Three Step Management in Diabetic Cooking. The nutrition information has been intentionally left out because the original recipes are not low in carbohydrate or calories and do contain gluten's. In general, these recipes will serve anywhere from 4 to 6 people.

~ Shu Mai ~

Pork and Shrimp Steamed Dumplings

Ingredients:

1/2 package of wonton wrappers, cut into circles with a biscuit or cookie cutter

1/2 lb. ground pork, substitute ground turkey

1/2 lb. shrimp, cleaned and deveined, chopped very fine

1 Tbsp. soy sauce, substitute reduced sodium soy sauce

1 tsp. grated ginger root

1 tsp. sesame oil

1/4 tsp. white pepper

1 egg, beaten well, substitute two egg whites

Optional garnish; black sesame seeds, dry sherry

In a large bowl mix the pork, shrimp, soy sauce, ginger, sesame oil and pepper. Place about one heaping teaspoonful of the mixture in the center of the wonton wrapper. Lightly brush the edges of the wonton wrapper with the beaten egg. Draw the wrapper up around the filling, leaving the top open and the filling exposed, and make several pinches in the wrapper to tighten around the filling. Gently rap on the counter or other surface to form a flat base. Sprinkle with optional black sesame seeds and a very light dash of dry sherry if desired. Repeat until all wrappers are used. This is enough filling for two dozen pieces.

Place a piece of parchment paper in the bottom of your steamer basket and working in batches, steam the dumplings for about 12 to 15 minutes.

Note ~ Each dumpling wrapper has about 4 grams of carbohydrate. For my personal diabetic portion I ate two pieces of Shu Mai with the other two courses in my dinner.

White Chicken Chili

2010-09-16T16:47:00.000-04:00

With the warm summer sun drifting past and cool fall breezes beginning to sweep in I thought it might be nice to begin the new season with a little classic comfort food. White Chicken Chili is a delicious, satisfying meal in a pot, simple to prepare and is moderate in carbohydrates. Considering it is a meal unto its own, the net carb count of 13.2 grams for a full sized serving is most reasonable for many people, even us low-carbers. I've also used a classic thickening technique for soups to add body to the chili and some of you may be familiar with it. By pureeing part of the cooked vegetables and beans then adding it back to the mixture and reducing the liquids you will have a nice thick chili. This dish is also a change of pace from chili con carne with red beans and is a bit lighter with less fat and calories per serving. Don't let that fool you though, the taste is bold and the texture is thick; just like chili should be. I hope you enjoy.

White Chicken Chili

Ingredients:

1 Tbsp. canola oil

1 1/2 cups onion, diced

1/2 cup carrot, diced

1 cup celery, diced

6 cloves garlic, minced

1 1/2 cups yellow bell pepper, diced

1/4 cup jalapeno pepper, diced (or to taste)

2 lb. boneless skinless chicken breast, cubed

4 cups low sodium chicken stock

1 cup canned white cannellini beans, rinsed

1 Tbsp. liquid mesquite smoke

1 Tbsp. coriander

1 Tbsp. cumin'

1 Tbsp. chili powder

1 Tbsp. Mexican oregano or whatever available

1 lime, juiced

1/2 cup cilantro, rough chopped

Preheat a large, heavy bottom pot or dutch oven and add the canola oil. Saute vegetables and garlic until they just begin to become caramelized on medium high heat, stirring occasionally to prevent sticking. Remove half of the vegetable mixture and reserve. Saute chicken with the remaining vegetables.

Puree reserved vegetables, the chicken stock and half of the beans until smooth in a blender or bowl of a food processor. Add to pot when the chicken has browned. Add the remaining beans, liquid smoke and all of the herbs and spices, except the cilantro. Bring the mixture to a simmer, reduce heat and cook for about 1 hour or more until chili is thickened. Finish by stirring in the cilantro and lime juice before serving.

Nutrition Facts
8 Servings
Amount Per Serving
Calories 200.5
Total Fat 3.2 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.2 g
Cholesterol 65.0 mg
Sodium 695.8 mg *may vary depending upon your brand and be lower
Potassium 561.0 mg
Total Carbohydrate 17.5 g
Dietary Fiber 4.3 g
Sugars 0.7 g
Protein 28.7 g

Spicy Moroccan Cauliflower with Lemon and Olive

2010-09-08T14:26:00.000-04:00

This recipe is based on a traditional Moroccan recipe for Spicy Potato Tagine with Lemon and Olive. Following my three steps to great low-carb cooking, I substituted cauliflower for the potato and used a simple classic cooking technique in a saute pan and eliminated using a tagine. The portion control has already been calculated for you all as the third step in my program. This dish is bold in flavor and has a nice heat to it that is balanced with the tang of lemon and the zest and brightness of green olives. This makes a wonderful side dish for a simply prepared chicken breast or piece of fish and is the first recipe in my new fall and winter dishes. I hope you enjoy.

Spicy Moroccan Cauliflower with Lemon and Olive

Ingredients:

4 cups cauliflower, about 1 small head, cut into florets

1/4 cup onion, diced

1 Tbsp. olive oil

1/3 cup tomato, diced

1/4 tsp. ground ginger

1/4 tsp. crushed red pepper flakes, or to taste

1/4 tsp. paprika

1/8 tsp. cumin

1 tsp. garlic, minced

1 bay leaf

1 lemon, thinly sliced

2 Tbsp. parsley, chopped

2 Tbsp. cilantro, chopped

pinch saffron

1/4 tsp. turmeric

1 1/2 cups hot water

10 green olives, halved

Clean and prepare the cauliflower by halving the head, removing the core and cutting the florets. Make sure they are cut into nice size pieces and are not too large.

Preheat a large saute pan on medium heat and add the olive oil. Saute the onion for about 2 to 4 minutes until translucent. Add the tomato, ginger, crushed red pepper flakes, paprika, cumin and garlic, stir well and continue to cook for about 2 more minutes. Add the cauliflower, bay leaf and sliced lemon. Toss to coat with parsley and cilantro. Add the turmeric, saffron and water and bring to a boil. Reduce heat, cover and simmer for about 20 to 30 minutes, or until the cauliflower is tender.

With a slotted spoon remove the cauliflower to a platter. Add the olives and reduce the liquid to thicken for sauce. Spoon over cauliflower to serve.

Nutrition Facts

6 One Cup Servings

Amount Per Serving
Calories 59.8
Total Fat 3.4 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 2.0 g
Cholesterol 0.0 mg
Sodium 137.6 mg
Potassium 328.5 mg
Total Carbohydrate 8.1 g
Dietary Fiber 3.3 g
Sugars 0.0 g
Protein 2.1 g

Thai Style Barbecue Chicken

2010-09-02T16:47:00.000-04:00

This is such an easy recipe to prepare. All of the intensely bold flavor comes from the marinade, which is packed with herbs, fragrant spices, aromatics and coconut milk. The heat of the curry and pepper is balanced with the slight sweetness from the coconut milk. Just a little prep the day ahead and let it marinate in the refrigerator overnight and then grill it the next day. This is really a one-two-three-easy recipe and anyone can become a Thai barbecue "expert" for their family and friends. The best part of this dish besides the wonderful, exotic flavor? It is totally low in carbohydrates. I hope you enjoy!

Thai Style Barbecue Chicken

Ingredients:

8 - 4 ounce boneless skinless chicken breasts

1 Tbsp. cilantro, chopped

8 large cloves garlic, chopped

1/4 cup shallots, chopped

2 tsp. white pepper

1 Tbsp. coriander

2 tsp. yellow curry powder

2 tsp. Thai fish sauce (Nahm Bplah)

1 tsp. Splenda

1/2 cup coconut milk

Blend all of the marinade ingredients together in a large vessel and arrange the chicken so that all of the pieces are coated. Cover with plastic wrap and refrigerate overnight.

Remove the chicken from the marinade, discard the marinade and wipe any solids from the chicken with a paper towel. Preheat a cast iron grill pan on high until extremely hot. Grill the chicken about 4 minutes per side for the thin cut breasts or until done, no longer pink inside and the juices run clear. This can also be done on your outdoor barbecue grill.

Note ~ This recipe can be halved to serve four.

Nutrition Facts

8 Servings

Amount Per Serving
Calories 177.2
Total Fat 6.0 g
Saturated Fat 4.9 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.1 g
Cholesterol 74.9 mg
Sodium 168.3 mg
Potassium 45.4 mg
Total Carbohydrate 4.0 g
Dietary Fiber 0.6 g
Sugars 1.0 g
Protein 28.3 g

Avocado and Cucumber Cooler

2010-09-01T15:32:00.000-04:00

I actually came across this recipe while doing research on West Indies cuisines and thought it was quite interesting and different. It is a Jamaican recipe, that is no only refreshing in the tropical summer heat but just as satisfying as part of a quick, light meal. The unique combination of creamy avocado paired with the delicate flavor of cucumber is then accented with lemon for a dash of tartness and lots of fresh mint for that fresh sweetness. If you have a blender, you can make this drink within ten minutes. A great grab and go smoothie type drink or a light lunch, I would add a little bit of a protein like an ounce of almonds or walnuts along with it to round it out and complete it. I hope you enjoy.

Avocado and Cucumber Cooler

Ingredients:

1 large avocado, about 7 ounces after skin and pit removed, rough chopped

2 cups seedless cucumber, about 1 average hothouse cucumber, roughly chopped

1/2 cup mint leaves, firmly packed and additional for garnish if desired

2 lemons, juiced and additional lemon slices for garnish if desired

2 cups ice

Place all ingredients into blender and pulse to puree. This is a very thick drink so you will need to stop and stir with a spatula a few times before reaching desired consistency.

Nutrition Facts

4 - One Cup Servings

Amount Per Serving
Calories 96.1
Total Fat 7.8 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 4.9 g
Cholesterol 0.0 mg
Sodium 5.3 mg
Potassium 357.5 mg
Total Carbohydrate 7.8 g
Dietary Fiber 3.9 g
Sugars 0.7 g
Protein 1.4 g

Colorado Lamb Lollies

2010-08-31T14:20:00.000-04:00

It's no secret, I say it every time I share a recipe for lamb ... I love lamb and could live on it. I am always looking for new ways to prepare it. This time I've struck gold. I have used wonderfully delicate rib chops and bathed them in a combination of mustard, herbs, garlic and lemon. This recipe is simple, uses your food processor to do the work but tastes like you've slaved for hours. You can either use your outdoor grill or indoor grill pan to cook these off. Either way, it will produce a luscious, richly flavored and tender lamb chop. I hope you enjoy.

Colorado Lamb Lollies

Ingredients:

1 Tbsp. Dijon mustard

1 Tbsp. course ground mustard

1/4 cup parsley, loosely packed

1 tsp. dried rosemary

2 Tbsp. mint leaves

3 cloves garlic, rough chopped

1 Tbsp. lemon zest

1 lemon, juiced

1 Tbsp. agave nectar

2 Tbsp. olive oil

black pepper to taste

1 3/4 lbs. to 2 lbs. lamb rib chops, roughly about 2 chops per person depending on size

Place all of the ingredients, except the lamb, into the bowl of a food processor and pulse until smooth. Apply this loose paste to both sides of each lamb chop and place on a dish, cover and refrigerate for about 2 hours to marinate and marry flavors.

Place lamb on a hot grill or grill pan and cook for about 3 to 5 minutes per side, depending on thickness of chops and how done you prefer the lamb to be.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 255.4
Total Fat 14.5 g
Saturated Fat 4.1 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 8.0 g
Cholesterol 68.9 mg
Sodium 180.9 mg
Potassium 341.0 mg
Total Carbohydrate 6.7 g
Dietary Fiber 0.9 g
Sugars 0.5 g
Protein 22.9 g

Almond Gems

2010-08-30T17:09:00.000-04:00

This recipe was born of necessity. Meaning that the first recipe I tested for a sweet treat did not come out as expected. After my failed attempt, which I will get back to and adjust to correct, I came up with this very simple but absolutely delicious dessert. It is important that when you are making something with only a few ingredients that you use the best quality you can find. Make sure to use pure vanilla and pure almond extracts; it really makes a big difference. These Almond Gems taste like an old fashioned almond cookie from a Chinese restaurant, if you remember those, but I have updated it with a thick, rich drizzle of chocolate ganache on the top. Of course, that is your option because they certainly stand alone without it but it is included in the nutrition information. For me, chocolate makes everything that much better though. I hope you enjoy.

Almond Gems

Ingredients:

Dry:

1 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

Wet:

2 eggs

2 Tbsp. unsalted butter, melted

1 cup sour cream

1/2 tsp. vanilla extract

1 1/2 tsp. almond extract

1 cup Splenda

butter spray

Topping:

1/4 cup sliced almonds

2 squares Lindt Extra Dark Chocolate, 87% Cocoa, chopped

2 Tbsp. heavy cream

1/2 tsp. vanilla extract

1/2 tsp. to 1 tsp. Splenda (to taste)

Preheat oven to 375'

Whisk together dry ingredients in a large bowl until well combined. Blend the wet ingredients together in another bowl until well mixed. Add the wet ingredients to the dry and stir well to blend. Lightly coat a 24 cup mini muffin pan with butter spray. Divide the batter equally between all of the compartments. Top each gem with a few pieces of sliced almonds if desired. Bake for 15 to 18 minutes or until golden and an inserted toothpick comes out clean. Cool in pan and then remove to rack until completely cooled.

Prepare the chocolate ganache topping by placing the chocolate and heavy cream in a small bowl. Microwave for about 30 seconds, 10 seconds at a time and then stirring, until the chocolate has melted. Add the vanilla and Splenda and blend until smooth. It will be a bit thick. Drizzle on the tops of the gems with a fork. The chocolate will set up when cooled or after placing gems in refrigerator for about 30 minutes.

Nutrition Facts

24 Servings

Amount Per Serving
Calories 90.3
Total Fat 7.4 g
Saturated Fat 2.9 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.5 g
Cholesterol 26.2 mg
Sodium 102.5 mg
Potassium 27.6 mg
Total Carbohydrate 5.4 g
Dietary Fiber 2.0 g
Sugars 0.3 g
Protein 2.6 g

Sweet and Sassy Stuffed Pork Chops

2010-08-27T16:48:00.000-04:00

One of the best combinations of flavors on the tongue to me is sweet and salty. I have taken the classic combination of the seasons best sweet, ripe black mission figs and combined it with the salty tang of prosciutto for the signature ingredients in the stuffing that fills these thick cut pork chops. In order to not have to use too much fig, as they are high in carbohydrates from their natural sugars, I have added a few traditional stuffing vegetables as well. The flavors of onion, celery and garlic mingle with traditional stuffing herbs like rosemary, sage and thyme and blend well with the sweet and salty taste of fig and prosciutto. The stuffing is sublime and I think well balanced so that the flavor profile shines through without too many additional carbohydrates. I hope you enjoy.

Sweet and Sassy Stuffed Pork Chops

Ingredients:

2 large thick center cut pork chops on the bone, about 1 3/4 to 2 lbs. total weight

1 1/2 ounces prosciutto, cut into small pieces

1/2 cup celery, diced

1/4 cup onion, diced

1 clove garlic, minced

1 tsp. dried rosemary

1 tsp. fresh sage or 1/4 tsp. ground sage

1 tsp. dried thyme

1 Tbsp. parsley, chopped

1/2 ounce pine nuts, rough chopped

3 ounces fresh black mission figs, about 3 small figs, chopped

1 Tbsp. balsamic vinegar

olive oil spray

black pepper

Preheat oven to 375'

Saute the prosciutto in a large pan lightly coated with olive oil spray on medium heat until crispy and remove and reserve. Coat the saute pan with olive oil spray and saute the celery, onion and garlic until tender. Add the herbs, pine nuts, figs and prosciutto, stir to blend. Add the balsamic vinegar and toss to coat. Continue to cook for about 2 minutes or until the figs and tender and the balsamic is syrupy or absorbed into the mixture. Season with black pepper to taste. Set aside to cool.

Cut a pocket in each pork chop by making a small incision, about 1 1/2" to 2", in the center of the exposed edge of meat and running the knife inside until it is about 1/2" from the bone. Using your clean finger enlarge the pocket inside of the chop without making the opening larger. Place about half of the cooled filling into each chop. Season the pork chops with black pepper to taste and lightly coat both sides with olive oil spray. Saute the chops on medium high heat in an oven safe pan until nicely caramelized and brown on one side, flip and finish cooking the chops in the oven for about 20 to 25 minutes or until the internal temperature has reached about 155'. Let pork chops rest for 10 minutes, loosely covered with aluminum foil before slicing. Cut meat from bone by running knife as close to the bone as possible. Remove meat from bone and slice to serve.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 330.7
Total Fat 16.8 g
Saturated Fat 6.1 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 6.0 g
Cholesterol 82.5 mg
Sodium 305.7 mg
Potassium 394.2 mg
Total Carbohydrate 16.0 g
Dietary Fiber 3.3 g
Sugars 10.6 g
Protein 27.7 g

Jamaican Jerk Braised Riblets

2010-08-26T15:11:00.000-04:00

This is one phenomenal recipe that I found while researching Jamaican cuisine. Of course, I took it, recreated it and added my own personal twist to it. The meat is so tender and moist it absolutely falls off the bone. The spice is just right, not too hot and not too mild but you can adjust it to your own personal tastes. This dish has a dark rum sauce with a deep, rich flavor that takes time to develop in the braise and it is worth it. Braises are really pretty simple once you get everything into the pot you let is just cook low and slow for a long time. I hope you enjoy.

Jamaican Jerk Braised Riblets

Ingredients:

2 1/2 to 3 lbs. ribs, skirt trimmed off, visible fat removed and ribs cut individually into 2" pieces or in half depending on their size

1 tsp. canola oil

Spice Rub:

2 Tbsp. ground allspice

1 1/2 tsp. dried thyme

1/4 tsp. cinnamon

pinch nutmeg

2 Tbsp. Splenda

1 tsp. molasses

2 cloves garlic, chopped very fine or into a paste

4 scallions or green onions, chopped very fine

2 tsp. reduced sodium soy sauce

2 tsp. water

1/4 to 1/2 tsp. cayenne pepper (or to taste)

black pepper

Braise:

2 cups low sodium beef stock

2 Tbsp. orange zest

1 1/4 cup water

1 1/3 cup dark rum

2 Tbsp. Splenda

2 tsp. molasses

Blend all jerk rub ingredients together in a small bowl. Coat riblets with the mixture and brown in canola oil in a dutch oven or other heavy bottomed pot on medium high heat. Remove and reserve.

Add stock, water, zest. Bring to boil. Replace riblets, cover, reduce heat and simmer 1 1/2 hours, until tender.

Remove riblets from dutch oven and add rum, Splenda and molasses and simmer for about 10 minutes until slightly thickened and syrupy. Return riblets and coat with the reduced sauce to serve.

Note ~ For a lower fat version use boneless and trimmed center cut chops and braise whole. This has 8.6 g total fat for 3 ounces compared to 26.6 g total fat for 3 ounces of spare rib meat only.

Nutrition Facts
8 Servings
Amount Per Serving
Calories 378.1
Total Fat 26.6 g
Saturated Fat 9.6 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 11.8 g
Cholesterol 102.9 mg
Sodium 260.0 mg
Potassium 455.9 mg
Total Carbohydrate 6.1 g
Dietary Fiber 0.9 g
Sugars 2.0 g
Protein 25.7 g

Chicken Stuffed with Serrano Ham and Manchego Cheese

2010-08-25T13:18:00.001-04:00

This is my response to Chicken Cordon Bleu; that delectable, tender chicken breast stuffed with ham and Swiss cheese, rolled in bread crumbs and cooked golden brown. I have been having some fun experimenting with basic flavor profiles from Spain and did with my interpretation of this dish as well. I stuffed a thin chicken breast with peppery Serrano ham and sharp Manchego cheese. And just for an added twist I layered it with a fresh leaf of basil. The chicken breast is rolled closed and painted with Dijon mustard for still another layer of flavor and then coated with almond flour, which has been blended with herbs and spices. This dish is absolutely delicious, decidedly different, mouth watering and very family friendly. I hope you enjoy.

Chicken Stuffed with Serrano Ham and Manchego Cheese

Ingredients:

4 - 4 ounce boneless skinless chicken breasts, pounded about 1/4" thin

4 to 8 large basil leaves

2 ounces Serrano ham, divided into four equal portions

2 ounces Manchego cheese, cut thinly and divided into four equal portions

1 Tbsp. Dijon mustard

1/2 cup almond flour

1 tsp. paprika

1 tsp. garlic powder

1 tsp. dried thyme

black pepper

olive oil spray

Preheat oven to 375'

Season chicken with black pepper to taste. Begin by layering a fresh basil leaf or two on each chicken breast, followed by the Serrano ham and Manchego cheese. Roll to close and secure with toothpick if needed.

Brush each chicken breast with Dijon mustard. Blend the almond flour,paprika, garlic powder and thyme on a plate and season with black pepper. Coat each chicken breast with mixture, set aside on a plate and lightly coat the top of each with olive oil spray.

Place the chicken breasts, seam side down, in a large, oven safe saute pan that has been coated with olive oil spray and brown on one side on medium to medium high heat. Place pan into oven and finish chicken by cooking for about 15 minutes. The chicken will be golden brown and the cheese will begin to melt.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 288.3
Total Fat 14.8 g
Saturated Fat 4.9 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 102.4 mg
Sodium 530.3 mg
Potassium 19.7 mg
Total Carbohydrate 3.6 g
Dietary Fiber 1.8 g
Sugars 0.6 g
Protein 36.8 g

Chiles Rellenos con Salsa

2010-08-24T13:58:00.000-04:00

This is a classic Mexican dish made of chile's stuffed with cheese, coated in a thick batter and deep fried. I have taken this dish and been able to lighten the carbohydrate load and lessen the fats a touch without losing any of the authentic and delicious flavors. I've also added my own twist to it by putting salsa ingredients inside the pepper along with the cheese. This is a great side dish for a simple Tex-Mex chicken or steak, a great light lunch or a wonderful and hearty snack. I hope you enjoy.

Chiles Rellenos con Salsa

Ingredients:

4 small poblano peppers, about 3 ounces each, roasted

4 ounces jack cheese or pepper jack cheese, cut into four 1 ounce portions

1/4 cup tomato, fine diced

1/4 cup onion, fine diced

1 clove garlic, fine mince

1 tsp. ancho chili powder (or whatever you have on hand)

2 eggs, separated

4 Tbsp. flax meal

2 Tbsp. water

canola oil for frying

Begin by roasting the poblano peppers over an open flame or under the broiler until they are blackened on all sides. Place the peppers in a bowl, cover with plastic wrap and allow to sit and steam for about 10 minutes or until they are cool enough to handle. Carefully peel away the blackened outside skin on each pepper. Make a small incision, about 1 1/2" long, from top to bottom and carefully remove the seeds and membrane but leaving the top stem intact.

Place a one ounce portion of jack cheese into each pepper. Blend the tomato, onion, garlic and chili powder in a small bowl. Place about one tablespoon of the mixture into the peppers with the cheese. Secure the peppers closed with toothpicks and set aside.

Separate the eggs; yolks in a small bowl and whites into a larger, immaculately clean, bowl. Beat the yolks with the water and flax meal. Set aside. Beat the egg whites with an electric mixer or if you prefer, by hand, until they are stiff. Fold about one third of the egg whites into the yolk mixture. This will lighten the mixture and make it easier for the rest of the whites to be folded in without them deflating. Making two additions, fold the rest of the egg whites in. Don't worry if the mixture has small white streaks in it.

Fill a large dutch oven or other heavy bottom pot about one third of the way with canola oil and bring to about 365'. You can test if the oil is hot enough by carefully sticking the handle of a wooden spoon into it and if small bubbles immediately appear around it the oil is hot enough. Dip each stuffed chile into the egg mixture and coat well on all sides. Working with one at a time carefully lower into the hot oil and cook until golden brown on all sides, turning with a slotted spoon or spider while frying. Do not overcrowd the pot or the temperature of the oil will drop. Remove and place on a rack or paper towel to absorb any excess oil. If the oil is at the proper temperature it will not be absorbed. Serve immediately while hot.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 200.3
Total Fat 13.6 g
Saturated Fat 6.5 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 4.0 g
Cholesterol 131.5 mg
Sodium 191.6 mg
Potassium 137.9 mg
Total Carbohydrate 8.7 g
Dietary Fiber 3.3 g
Sugars 0.2 g
Protein 12.0 g

Mango-Ginger Muffins

2010-08-23T17:29:00.001-04:00

The idea of a mango flavored muffin might sound a bit exotic to some people but they really aren't. Mangoes are readily available, inexpensive and reaching their peak in sweetness from now through next month. These little gems are simple to prepare, have a slightly dense but tender texture and a rich mango flavor that is enhanced by ginger and orange. The beautiful pale golden-orange color will delight your eyes before these wonderful morsels reach your mouth. I hope you enjoy.

Mango-Ginger Muffins

Ingredients:

Dry:

1 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

Wet:

1 cup sliced mango
2 tsp. fresh ginger root, grated

1 Tbsp. orange zest, grated
2 eggs

1/2 cup sour cream

2 Tbsp. unsalted butter, melted

1 tsp. vanilla extract

3/4 cup Splenda

1 Tbsp. molasses

2 Tbsp. pistachio nuts, chopped (optional)

Butter spray

Preheat oven to 375'

Whisk together the dry ingredients in a large bowl until well combined. Puree the mango, ginger root and orange zest in a blender until smooth. Pour into another bowl and add the rest of the wet ingredients. Blend well. Add the wet ingredients to the dry and stir well to incorporate all of the ingredients. Lightly coat a 24 count mini muffin pan with butter spray and place about one heaping tablespoon of the muffin batter into each compartment. Top with a few chopped pistachio nuts if desired. Bake for 15 to 17 minutes and are golden brown or until an inserted toothpick comes out clean. Cool the muffins in the pan for about 10 minutes, remove and then finish cooling on a rack.

Nutrition Facts

24 Servings

Amount Per Serving

Calories 76.1
Total Fat 5.3 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.9 g
Cholesterol 22.4 mg
Sodium 99.5 mg
Potassium 42.8 mg
Total Carbohydrate 6.5 g
Dietary Fiber 2.0 g
Sugars 1.7 g
Protein 2.3 g

Chicken Saltimbocca with White Wine Mustard Sauce

2010-08-20T17:08:00.001-04:00

Chicken Saltimbocca is a classic Italian dish and was originally made with thin slices of veal. The chicken is topped with a few leaves of fresh sage and then draped with a thin slice of salty prosciutto. It is dredged in flour on one side, which is sauteed golden brown and then flipped to crisp up the ham and sage. What can be wrong with that? Not much really! I replaced the flour with almond flour for a nice dredge and used less of the prosciutto due to the extremely high sodium content. It's still enough for the flavors to melt the way the original does though. I prepared a slightly different kind of sauce with it, feeling that a simple white wine sauce could use a little zip and added whole grain and Dijon mustard's to it. It makes a wonderful compliment to the prosciutto. I hope you enjoy.

Chicken Saltimbocca with White Wine Mustard Sauce

Ingredients:

4 - 4 ounce boneless skinless chicken breasts, pounded about 1/4" thick

8 fresh sage leaves

2 - 1 ounce slices prosciutto, cut in half

1/4 cup almond flour

2 Tbsp. olive oil and olive oil spray

black pepper

Sauce:

2 Tbsp. shallots, chopped

1/2 cup white wine

1 cup low sodium chicken stock

1 1/2 Tbsp. whole grain mustard

1 tsp. Dijon mustard

1 Tbsp. fresh sage, chopped

1 tsp. unsalted butter

1 Tbsp. capers, drained and rinsed (optional)

To begin, season the chicken with black pepper on one side and then arrange two sage leaves across each chicken breast and cover with a half slice of prosciutto. Gently press so it sticks to the chicken. If needed you can secure with a toothpick also. Pour the almond flour on a small plate and season with black pepper. Gently turn the chicken breasts and lightly coat with olive oil spray. Dredge the bottom of each chicken breast in the almond flour so that it is nicely coated.

Preheat a large saute pan on medium high heat and add the olive oil. Place the chicken breasts into the pan with the almond flour side down. Saute until golden brown and almost cooked through. Gently turn with a spatula and saute the prosciutto side for about 2 minutes to caramelize and crisp it up a bit and finish the cooking. Remove and reserve on a plate and tent with aluminum foil to keep warm.

Using the same saute pan, reduce heat slightly and saute the shallots until caramelized and tender. Add the white wine and chicken stock. Whisk in the mustard's and sage and season with black pepper. Bring to a simmer and reduce the liquids by about half. The sauce will thicken very slightly. Whisk in the butter to finish the sauce and add the optional capers if desired after it has reduced. Arrange chicken on a platter, family style and pour the sauce over chicken to serve.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 309.2
Total Fat 14.6 g
Saturated Fat 2.2 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 5.4 g
Cholesterol 76.8 mg
Sodium 327.2 mg
Potassium 166.0 mg
Total Carbohydrate 3.7 g
Dietary Fiber 1.1 g
Sugars 0.3 g
Protein 32.8 g

Meatloaf with Wild Chanterelle and Cognac Cream Sauce

2010-08-19T16:53:00.000-04:00

This recipe was a favorite of my clients when I was a personal chef years ago and of course the original recipe was redesigned to be low-carb. This recipe is large enough to serve at a dinner party as well or you can just enjoy great leftovers the next day. I took simple meatloaf, something so familiar to everyone, and turned it into a gourmet style meatloaf that is moist and full of flavor. I paired it with wild chanterelle mushrooms and cognac in a creamy sauce. Chanterelle mushrooms can be purchased dried and be reconstituted right in the sauce. Fresh chanterelles are only available for a short time each year and are quite expensive but a small package of the dried will go a long way for your sauce. I hope you enjoy.

Meatloaf with Wild Chanterelle and Cognac Cream Sauce

Ingredients:

Meatloaf:

2 Tbsp. shallots, minced

3 cloves garlic, minced

1 tsp. thyme

1 Tbsp. olive oil

1 lb. lean ground beef

1 lb. lean ground veal

1 Tbsp. Dijon mustard

1 egg

2 Tbsp. heavy cream

black pepper

Sauce:

4 Tbsp. shallots, minced

1 tsp. thyme

2 cups low sodium beef stock

1/2 cup water

1/2 cup dried chanterelle mushrooms, about 14 grams or 1/2 ounce package, rinsed to remove any grit and rough chopped

1/4 cup cognac

2 Tbsp. heavy cream

1 tsp. unsalted butter

black pepper

fresh parsley to taste, chopped

Preheat oven to 350'

Preheat a small saute pan and add about half the olive oil. Saute the shallots, garlic and thyme on medium heat until caramelized, seasoning to taste with black pepper. Set aside to cool. While the shallots are cooling place the rest of the ingredients into a large bowl. Add the cooled shallots and using a fork, blend the ingredients together well. The fork will keep the mixture light and not pack it down so it stays moist and tender when cooking. Fill loaf pan or two mini loaf pans with meat mixture and gently smooth the top. Place on a sheet pan that has been lined with aluminum foil. Bake for between 30 and 35 minutes for the mini loaf pans and about 45 minutes or so for the larger loaf pan. The internal temperature should be about 155' when you remove it from the oven and let it rest. As it rests it will continue to cook a bit and it will reach 160'. There may be lots of juices released from the mixture in the pan so remove meatloaf carefully.

Wild Chanterelle and Cognac Cream Sauce

To prepare the sauce, using the same saute pan on medium heat, add the remaining olive oil and saute the shallots and thyme until tender. Add the beef stock, water and chanterelle mushrooms. Bring to a simmer, lower the heat to medium low and reduce the liquids by about half. The mushrooms will reconstitute as the liquids reduce and they will release their flavor. Remove pan from the heat and add the cognac and heavy cream. Return to heat, season with black pepper and simmer for another 3 to 5 minutes. Whisk in the butter to finish the sauce. The sauce will thicken slightly. Finish with fresh chopped parsley. Serve with meatloaf.

Nutrition Facts

8 Servings of 3 Ounces Meatloaf and 2 Tablespoons of Sauce

Amount Per Serving
Calories 254.3
Total Fat 15.8 g
Saturated Fat 6.5 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 6.6 g
Cholesterol 106.0 mg
Sodium 268.8 mg
Potassium 378.8 mg
Total Carbohydrate 3.1 g
Dietary Fiber 0.3 g
Sugars 0.0 g
Protein 19.1 g

Szechuan Green Beans

2010-08-18T17:58:00.000-04:00

I was in the mood for something green and had some fresh frozen green beans that I had prepared and blanched myself. I took the Asian route and turned to one of my new spices that was just delivered recently. I decided to try and recreate the Chinese dish that uses long beans but with green beans, which are readily accessible. I have tested this recipe a few times now and each time I love it more. If you don't have Szechuan peppercorns don't worry. Among my first tests I had used crushed red pepper flakes and quite honestly that brought more heat to the dish than the Szechuan pepper did. Szechuan pepper has a heat but what you get above and beyond the heat is the floral taste. These are not real Szechuan peppercorns as they cannot be imported into this country from what I have learned but the commercial ones you find with that name are wonderful. You can turn the heat up or down as you like it with this simple vegetable dish and you don't have to prepare an elaborate Asian style dinner either. This dish makes a great side that will perk up a simply cooked chicken or beef. I hope you enjoy.

Szechuan Green Beans

Ingredients:

2 cups green beans, trimmed

1 tsp. canola oil

2 Tbsp. shallots, diced

1/2 tsp. crushed Szechuan peppercorns or crushed red pepper flakes

1 1/2 Tbsp. oyster sauce

1 tsp. low sodium soy sauce

1 tsp. sesame oil

1 tsp. sesame seeds

Begin by bringing a large pot of water to the boil to blanch the green beans. When the water comes to a boil add the green beans and let simmer for about 2 minutes. Remove to ice water or rinse under cold water in a colander to stop the cooking.

In a large saute pan on medium high heat saute the shallots and pepper in the canola oil. Add the green beans, oyster sauce and soy sauce. Stir well to combine and continue to saute about 2 to 3 minutes longer while stirring constantly. Add the sesame oil and seeds and stir to coat. The green beans will be crisp tender.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 47.1
Total Fat 2.7 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 92.5 mg
Potassium 140.5 mg
Total Carbohydrate 5.3 g
Dietary Fiber 2.0 g
Sugars 0.0 g
Protein 1.4 g

Citrus Sangria Slow Braised Pork

2010-08-17T17:50:00.000-04:00

I am not sure how I came to this dish originally but I wanted to take another path through Spain again. I have been enjoying playing with many of the common flavor profiles and I didn't want to use red wine but something similar. Then it hit me, Sangria. And what is more appropriate with pork than fruit? So, the citrus and Sangria were just natural and perfect for the pork. A slow braise permeates the pork with great flavor and intensifies the thick, rich sauce this makes. I added a dry rub to the pork also with strong flavors and they scent the sauce as well. This dish is moist, tender and absolutely wonderful. I hope you enjoy.

Citrus Sangria Slow Braised Pork

Ingredients:

2 1/2 to 3 lb. pork butt, off the bone and trimmed f visible fat

1 tsp. paprika

1 tsp. dried thyme

1 tsp. dried rosemary

1 Tbsp. ground cumin

black pepper to taste

olive oil spray

4 Tbsp. shallots, chopped

1 cup celery, diced

3 cloves garlic, minced

3/4 cup low sodium chicken stock

3/4 cup low sodium beef stock

2 cups + 1/4 cup reserved Sangria

1 cup water

1 Tbsp. sherry vinegar

1/2 large lemon, end removed and sliced thin and halved

1 lime, ends removed and sliced thin and halved

1/2 orange, end removed and sliced thin and halved

1/4 cup fresh parsley, chopped

Blend the spices together in a small bowl, lightly coat the pork with olive oil spray and coat the pork with the dry rub on all sides. Preheat a dutch oven or other heavy bottomed pot on medium high and coat with olive oil spray. Brown the pork roast on all sides. Remove and set aside.

If needed use additional olive oil spray and add the shallots and celery to the same pot. Stir occasionally and cook the vegetables until they begin to caramelize and become tender. Add the garlic and continue to cook another few minutes, taking care not to burn the garlic. Add all of the liquids and stir, scraping the bottom of the pot to loosen any brown bits. Bring to a simmer and transfer the pork back into the pot and add the sliced citrus fruits. Reduce the heat and simmer, partially covered, for about 1 1/2 to 2 hours or until the pork is fork tender, occasionally stirring.

Remove the pork and reserve on a plate covered with aluminum foil to keep it warm. Add the 1/4 cup reserved Sangria and chopped parsley, reduce the sauce until thickened. The sauce should already be fairly thick and this shouldn't take too long, about 5 minutes or less. Season the sauce with additional black pepper to taste after it has reduced. Slice the pork after it has rested about 10 minutes and serve topped with the sauce. The rinds from the fruits are still in tact, very tender and will add a delicious, slightly bitter flavor and are meant to be eaten also.

Nutrition Facts

8 Servings of 3 Ounces Pork with Fat and Debris Removed and Sauce

Amount Per Serving
Calories 268.5
Total Fat 11.7 g
Saturated Fat 4.1 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.3 g
Cholesterol 76.5 mg
Sodium 194.5 mg
Potassium 476.0 mg
Total Carbohydrate 6.0 g
Dietary Fiber 1.2 g
Sugars 0.8 g
Protein 22.7 g

Very Coconut Mini-Muffins

2010-08-16T16:58:00.000-04:00

I have been working on a recipe for coconut muffins on and off for quite some time now. This is the first one that has completely satisfied my standards for the final product. It has a lovely coconut flavor and a wonderful, moist texture almost akin to a macaroon. I only call this little gem a muffin because to me without frosting it isn't a cupcake. Trust me, this is so delicious it doesn't need the frosting but it is as good as any cake or cupcake in taste and texture that I have created. If you are a lover of coconut you are going to want to make these right away. I hope you enjoy.

Very Coconut Mini-Muffins

Ingredients:

Dry:

1 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 cup + 1 Tbsp. unsweetened shredded coconut

1/4 tsp. ground cardamom (optional)

Wet:

3 eggs

1 cup sour cream

4 Tbsp. unsalted butter, melted

1/2 cup heavy cream

1 1/2 tsp. vanilla extract

1 cup + 1 Tbsp. Splenda

butter spray

Preheat oven to 375'

Whisk the dry ingredients, not including the 1 tablespoon of coconut, together in a large bowl until evenly distributed. Blend the wet ingredients, not including the 1 tablespoon of Splenda, together in another bowl until well combined. Add the wet ingredients to the dry ingredients and blend thoroughly. Spoon by heaping tablespoons into the compartments of a mini-muffin pan that has been lightly coated with butter spray. Sprinkle the extra tablespoon of coconut and Splenda on the top of each muffin. Bake for 15 to 18 minutes or until they are lightly golden and an inserted toothpick comes out clean. Cool in pan on a rack for about 10 minutes then remove muffins to rack to finish cooling.

Nutrition Facts

24 Servings

Amount Per Serving
Calories 122.3
Total Fat 10.5 g
Saturated Fat 5.7 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.6 g
Cholesterol 39.4 mg
Sodium 106.4 mg
Potassium 24.5 mg
Total Carbohydrate 6.1 g
Dietary Fiber 2.3 g
Sugars 0.4 g
Protein 2.8 g

Asian Inspired Seafood & Shirataki Noodles in Ginger-Lemongrass Broth

2010-08-13T16:48:00.000-04:00

I created this recipe shortly after I first began my blog over a year ago. Recently, I was looking for a recipe that was simple to prepare with just a few steps and could be done in one pan for a cooking demo I was filming. I took my original recipe, which was delicious to begin with and improved on it by adding a few additional Asian vegetables and a few ingredients to the broth. I also lengthened the cooking time for the broth just a bit for a deeper and richer flavor from the lemongrass, ginger and other ingredients. If you've had the original you will love how the newer version has even more flavor, loads of low carb vegetables, abundant fresh seafood and shirataki noodles. It makes a very satisfying meal in a bowl. This dish can still be done from start to finish in less than 45 minutes. I hope you enjoy.

Asian Inspired Seafood & Shirataki Noodles in Ginger-Lemongrass Broth

Ingredients:

Broth:

4 cups seafood stock (you can make your own or buy pre made)

2 cups water

1 stalk lemongrass, bruised in several places with the back of a large knife

2" knob ginger root, sliced

2 cloves garlic, smashed

shiitake mushroom stems, reserve caps for later, cleaned with damp towel

2 or 3 stalks Thai basil (substitute a little mint if not available)

1/4 tsp. white pepper

1 tsp. reduced sodium soy sauce

Plus:

1/2 cup shiitake mushroom caps, sliced thin

4 cups bok choy or baby bok choy, sliced, keeping the stems and leaves separate

1/2 cup water chestnuts (rinse and drain canned)

5 to 6 ounces each sea bass (or other firm fleshed white fish) cut into 1/4" thick slices, sea scallops and large shrimp or about 1 lb. your favorite similar combination seafood

1 - 8 ounce package shirataki tofu noodles, spaghetti style, rinsed in cool water and drained

1 1/2 cups bean sprouts

sesame oil, optional

Begin by preparing the broth. Place all of the ingredients for the broth into a large pot. Bring to a simmer on high heat, reduce heat, cover and simmer for about 20 to 30 minutes. After the broth is done strain into a clean pot.

Bring the broth to a gentle simmer and add the mushrooms, bok choy (stems only), water chestnuts, sea bass, scallops and shirataki noodles. Simmer gently for about 2 to 3 minutes, turning the scallops once towards the end of cooking. Add the shrimp, bok choy leaves and bean sprouts. Simmer for about 1 to 2 minutes longer until the bok choy leaves are wilted and the shrimp are slightly pink and done. Serve with a sprinkle of sesame oil if desired.

Nutrition Facts

4 Servings

Amount Per Serving
Calories 190.6
Total Fat 2.3 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.3 g
Cholesterol 90.8 mg
Sodium 684.4 mg
Potassium 600.3 mg
Total Carbohydrate 13.4 g
Dietary Fiber 2.5 g
Sugars 2.5 g
Protein 30.4 g

Jamaican Curried Chicken

2010-08-12T17:36:00.000-04:00

Caribbean style cooking is wonderful and brings with it influences from many different cultures, such as Africa or South Asia. With those influences comes the use of different spices in new ways. For instance, this authentic Jamaican Curried Chicken dish uses allspice in a proportionally large amount. There are many other dishes from the Caribbean that use the sweeter spices such as allspice, nutmeg and cloves along with the more savory, warm spices of curry powder, cayenne pepper or chili powder. This is a very simple dish. It is something that you will find being served at the family dinner table on the island of Jamaica. It produces a thick sauce made from the reduced liquids and large quantity of spices, which is not a completely smooth sauce but rather one with a bit of a grainy texture to it. This is how the sauce is meant to be. I have made some adjustments to the original family recipe to lessen this graininess as it is not something our palates are quite accustomed to but with it still retaining the amazing taste. I hope you enjoy.

Jamaican Curried Chicken

Ingredients:

1 Tbsp. canola oil

2 large scallions, diced

2 cloves garlic, minced

2 tsp. allspice

2 tsp. curry powder

3/4 tsp. garam masala

3/4 tsp. ground ginger

1/2 tsp. nutmeg

1 cup low sodium chicken stock

3/4 cup water

l lb. boneless skinless chicken breast, cut into 1 1/2" cubes

2 cups cauliflower, cut into pieces about the same size as chicken cubes (substitute yellow squash if desired)

Heat the oil in a large saute pan on medium high heat. Add the scallions, garlic, all of the dried spices, chicken stock and water and stir to blend. Bring to a simmer and simmer for about 10 minutes, stirring occasionally. Add the cubed chicken and simmer gently for about 15 to 20 minutes, again stirring occasionally and turning chicken. Add the vegetables and continue cooking until the vegetables are tender and the sauce has reduced into a thick paste-like consistency. Stir and toss to coat the chicken and vegetables.

Nutrition Facts

4 Servings of 3 Ounces Chicken and 1/2 Cup Vegetables

Amount Per Serving
Calories 179.6
Total Fat 5.4 g
Saturated Fat 0.8 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 2.2 g
Cholesterol 74.9 mg
Sodium 216.3 mg
Potassium 247.4 mg
Total Carbohydrate 5.8 g
Dietary Fiber 2.7 g
Sugars 1.3 g
Protein 29.0 g

Southwestern Peppered Cross-Cut Beef Shanks

2010-08-11T17:39:00.000-04:00

If you like it spicy you are going to love this dish. If not, you can adjust the heat and turn it down a bit. This is a cross between a pot roast and pepper steak but with a purely southwestern flare. I used an inexpensive cut of beef, the cross-cut beef shank, lots of wonderful fresh poblano and anaheim peppers and plenty of good quality chile powders. To lessen the heat just omit the chile chipotle powder and use additional chile ancho powder or your favorite kind. The poblano and anaheim peppers are not too hot but add a great depth to the flavor as they disintegrate into the thick and rich sauce. This is a low and slow dish and is great for a Sunday evening dinner or if you are lucky enough to have the time on a weeknight. I hope you enjoy.

Southwestern Peppered Cross-Cut Beef Shanks

Ingredients:

4 cross-cut beef shanks, about 6 ounces each, trimmed of any visible fat

2 tsp. chile ancho powder

1 Tbsp. cumin

2 Tbsp. canola oil

1 cup onions, sliced

1 cup anaheim peppers, sliced (you can substitute cubanelle if preferred)

1 1/2 cups poblano peppers, sliced

6 cloves garlic, minced

1 tsp. ground annatto

1 tsp. chile chipotle powder

1 tsp. coriander

1 tsp. paprika

1 tsp. Mexican oregano (substitute regular if not available)

2 cups low sodium beef stock

2 tsp. liquid smoke, either hickory or mesquite

2 cups Corona Light beer

2 cups water

1 cup tomato, diced

1 tsp. agave nectar

black pepper

Season the beef shanks on both sides with about 1/4 teaspoon each chile ancho powder, cumin and black pepper. Heat the canola oil in a heavy bottomed dutch oven or other pot and brown the beef. Remove and reserve on a plate.

Add the poblano and anaheim peppers, onions, spices, herbs and the rest of the chile ancho powder and cumin. Saute about 2 minutes or so while stirring. Add the garlic and continue to saute another 2 to 3 minutes while stirring. Add the beef stock, beer, water and tomatoes and stir to distribute. Bring to a simmer, reduce the heat to low and simmer, partially covered for about 1 1/2 to 2 hours or until the beef shanks are fork tender.

When the beef shanks are tender remove from pot and reserve on plate loosely covered with aluminum foil to keep them hot. Reduce the sauce by about half. It will thicken enough to coat the back of a spoon. Serve the sauce over the beef shanks.

Nutritional Facts

4 Servings of 3 Ounces Beef with Bone Discarded and 1/4 Portion of Sauce

Amount Per Serving

Calories 346.6
Total Fat 13.4 g
Saturated Fat 2.7 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 6.6 g
Cholesterol 66.0 mg
Sodium 393.5 mg
Potassium 526.4 mg
Total Carbohydrate 17.0 g
Dietary Fiber 4.1 g
Sugars 0.9 g
Protein 32.7 g

Mediterranean Snapper with Lemons, Olives and Capers

2010-08-10T17:02:00.000-04:00

This dish is one of my favorites. I am a big seafood lover and living in Florida the red snapper is fresh, readily available and always very delicious. Rather than using glutenous all purpose flour, I have used a bit of almond flour to coat the fish skin and added lemon three different ways. Bringing lemon zest, segments and juice together with the other simple flavors of the Mediterranean makes this fish sing out summer freshness. The bright taste of lemon is complimented by the slightly salty, piquant flavors of the olives and capers making this an absolutely wonderful and fragrant dish. I hope you enjoy.

Mediterranean Snapper with Lemons, Olives and Capers

Ingredients:

1/4 cup almond flour

1 lb. fresh red snapper fillet

2 Tbsp. olive oil

8 pieces oil cured olives, pitted and rough chopped (substitute kalamata olives if preferred)

1 Tbsp. capers, rinsed and drained

1 cup white wine

2 Tbsp. lemon zest, grated (about 2 lemons)

2 lemons cut into supremes (see note below)

1/2 cup lemon juice (about 3 lemons)

1/2 cup flat leaf parsley, rough chopped

black pepper

Check the snapper fillet for any missed pin bones by gently running your fingers across the flesh. Remove any found with clean kitchen needle nose pliers or tweezers. Turn fillet over and make sure it has been well scaled also and remove any still left. Rinse fish under cool running water briefly and pat dry with clean paper towels. Using a sharp knife make several slits on the diagonal on the skin side just piercing the skin but do not cut through the fish. Slitting the skin this way will prevent the fish from curling when it is cooked. Pour the almond flour into a small container and season well with black pepper. Mix with a fork to distribute the pepper. With the snapper on a clean surface sprinkle the almond flour across the skin side and gently pat. Turn snapper and repeat on fleshy side.

Preheat a large saute pan on medium high heat to high heat and add the olive oil. Transfer the snapper and place in the pan with the skin side down. Cook until the skin side is golden brown, about 4 to 6 minutes. Using a large flexible spatula carefully turn the fish onto the fleshy side. If the fish is sticking then it is not ready to turn and do not force it or it will fall apart. The fish will let you know when it is ready to be turned. Add the lemon zest, supremes, juice, wine, olives and capers. Cook fish on the flesh side for another 4 to 5 minutes. Remove fish to platter to rest and reduce the liquids in the pan by about two thirds, about 5 to 8 minutes. The sauce will thicken slightly. Pour over the snapper and garnish with fresh parsley to serve.

Nutrition Facts

4 Servings

Amount Per Serving

Calories 291.1
Total Fat 14.4 g
Saturated Fat 1.5 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.3 g
Cholesterol 40.0 mg
Sodium 283.6 mg
Potassium 600.2 mg
Total Carbohydrate 11.2 g
Dietary Fiber 3.7 g
Sugars 1.8 g
Protein 24.6 g

Note ~ To supreme citrus fruits begin by cutting off both ends so that the flesh of the fruit is exposed. Remove the peel, including all of the white pith, which is bitter tasting. Working over a small bowl to catch the juices take a small paring knife and make a cut as close to the membranes on each side of the fleshy segment and remove the segment, leaving the membrane. Repeat until all of the fleshy segments have been removed and you are left with just the membrane. Squeeze the membrane to extract any remaining juice from the fruit and discard membrane. If you are also zesting the fruit do this first before removing the white pith and then continue from there as directed.

Lavender-Rosemary Muffins

2010-08-09T17:59:00.000-04:00

This recipe evolved from a brainstorming session when my daughter was visiting. She had brought me the most exquisite gift, hand crafted herbs that she had dried and packaged for me. The herbs were fragrant and lovely and it was such a meaningful gift. I explained that I had been working on new and different flavor profiles for baked goods and that I had an idea to use dried lavender. I reminded her of a bread that I used to bake, a lavender-honey bread, back in the old days that was absolutely delicious and liked that idea. I knew that using honey was out of the question though but wanted to build around it. After some great back and forth with ideas my daughter suggested using the lavender with some of the rosemary she had brought. The idea sounded fabulous and into the kitchen I went. After working out just the right balance between the two herbs and a few other ingredients to add an even greater depth of flavor I came up with a recipe that she absolutely loved. The muffins have a subtle, delicate flavor from the combination of lavender and rosemary but you know they are there and are woven together by a dash of lemon zest. We sent some out for a quick taste test by her peers and there was an overwhelming positive response that I had to share this with you all now. You can find dried lavender in specialty or health food stores but make sure you do not substitute lavender oil. I hope you enjoy.

Lavender-Rosemary Muffins

Ingredients:

Dry:

1 cup almond flour

2/3 cup coconut flour

2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1 tsp. whole lavender buds

2 tsp. lemon zest, grated

1 Tbsp. lavender and 1 tsp. rosemary, pulsed in spice grinder until fine powder

Wet:

3 eggs

1 cup sour cream

1 1/2 tsp. vanilla extract

2 Tbsp. light agave nectar

3/4 cup Splenda

4 Tbsp. unsalted butter, melted

about 1 ounce sliced almonds, optional

butter spray or vegetable spray

Preheat oven to 375'

Whisk the dry ingredients together in a large bowl until they are well combined. Blend the wet ingredients together in another bowl until thoroughly mixed. Add the wet ingredients to the dry and mix well until completely combined. Place about a tablespoon or so into each compartment of a mini muffin pan that has been lightly coated with butter spray. If desired garnish the top of each with a few pieces of sliced almonds. Bake for 16 to 18 minutes or until golden and an inserted toothpick comes out clean. Cool muffins in the pan on a rack for about 10 minutes and then carefully remove to a cooling rack to finish.

Nutrition Facts

24 Servings

Amount Per Serving
Calories 92.9
Total Fat 7.2 g
Saturated Fat 3.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.4 g
Cholesterol 36.0 mg
Sodium 104.3 mg
Potassium 23.1 mg
Total Carbohydrate 6.1 g
Dietary Fiber 1.9 g
Sugars 0.2 g
Protein 2.6 g