Tag / Healthy low carb recipes

by susanb181

New Chicken Cacciatore

Chicken and vegetables cooking in delicious tomato sauce

Chicken and vegetables cooking in delicious tomato sauce

cooking the vegetable and chicken in the sauce

cooking the vegetables and chicken in the sauce

The weather has been very cold and dreary even here in Santa Cruz; (although nothing as cold and dreary as in the MidWest and East Coast)–I am very sorry for those who’ve experienced such cruel temperatures and conditions. When an old friend we hadn’t seen for a few years told us that he was coming for a visit I was looking forward to sharing a meal with him. I know he has a reputation as a “foodie”–someone who knows and enjoys good food. He has a pretty sophisticated palette, but also appreciates good home cooking. I wanted to make something delicious and very tasty, “comfort food” for this weather, as well as a recipe that can be made in advance so I can spend as much time as possible with our friend. This Chicken Cacciatore fits the bill!  Not only is it very delicious and satisfying, it can be made in advance. This recipe even makes enough sauce to freeze for future use. What’s new about this Chicken Cacciatore is the addition of extra vegetables, including zucchini, carrots, and mushrooms as well, of course, the traditional tomatoes, onions and garlic.

Be the way, after dinner, our friend told his wife (who was unable to come) that it was so delicious and asked for this recipe. Now you, too, can please your  family and foodie friends!

 

New Chicken Cacciatore

 

Ingredients (Serves 3-4)

  • 1 3-4 lb. chicken, cut up, or 3-4 whole legs (cut apart drumsticks and thighs)
  • 1/4 cup all-purpose flour
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1 large onion, chopped
  • 1-2 carrots, sliced in 1/2″ rounds
  • 1 lb zucchini, sliced in 1/2″ rounds
  • 1/2 pound sliced fresh mushrooms (I usually use Cremini but have a new find–Pompioni, an Italian type I sometimes get from my organic market)
  • 1 can (28 ounces) tomatoes, cut up and juice reserved
  • 1 can (8 ounces) tomato sauce
  • 1 can (6 ounces) tomato paste
  • 1 cup dry red wine or water (I use only the wine–but up to you of course)
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary, crushed
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 3 garlic cloves, minced
  • 1 tablespoon sugar (or Xylitol)
  • Hot cooked pasta
  • Grated Parmesan cheese
    • TO DO:
    • Dust chicken with flour. Season with salt and pepper. In a large skillet, brown chicken on all sides in oil and butter over medium-high heat. Remove chicken to platter.
    • In the same skillet, cook and stir the onion, carrots, zucchini and mushrooms for 5 minutes. Stir in the tomatoes, tomato sauce, tomato paste, wine, herbs, garlic and sugar/Xylitol.
    • Bring to a boil. Reduce heat; cover and simmer for 30 minutes.
    • Return chicken to skillet. Cover and simmer for 45-60 minutes or until chicken is tender. Serve over pasta and sprinkle with Parmesan cheese.
      Freeze option: Cool chicken mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight.
    • Heat through slowly in a covered skillet until a thermometer inserted in chicken reads 165°, stirring occasionally.
    • Or just freeze the excess sauce to use for future delicious meals–also good with pork chops or sausages.
      • Serve with whole grain pasta, grated cheese and a green salad, with a vinagrette dressing, as I often recommend. (Check out the delicious salads on my blog; such as the link here:
        • ENJOY!
          • Nutrition Facts: 4-1/2 ounce-weight: 517 calories, 25g fat (8g saturated fat), 112mg cholesterol, 790mg sodium, 28g carbohydrate (13g sugars, 6g fiber), 39g protein.

 

 

 

by susanb181

End of Summer Veggie Salad with Carrots, Avocado & Corn

Salad with Heirloom tomatoes, Avocado, Corn and Sautéed Carrots

Salad with Heirloom Tomatoes, Avocado, Corn and Sautéed Carrots

I’m still in the summer time mood as the weather is still lovely here; high 70’s, warm breezes, and blue blue skies. It makes me crave a salad using produce from my local Farmers’ Market. Stone fruits are on their way out, to my deep regret, but we still get Heirloom tomatoes and fresh corn, plus excellent avocados, a staple in our household. I also had leftover carrots that Rick had sautéed, with some herbs and a bit of cayenne pepper mix. Putting the cool tastes of the tomatoes, lettuce and avocado and the spice of the carrots tossed with a lemon, olive oil and balsamic vinaigrette resulted in a satisfying combo of sweet, tang with a bit of heat.

What is good about this recipe is it’s flexibility–you can use many kinds of produce in the salad, including leftover veggies, such as sautéed carrots, corn, or if you have grilled eggplant, squash, zucchini, or other grilled or cooked veggies, refrigerate; or marinate them in a mix of olive oil and balsamic vinegar, then refrigerate, and mix with your favorite greens such as butter lettuce, arugula, romaine or spinach. Add chopped avocado, red onion, fresh herbs and your favorite dressing (mine is a simple blend of olive oil, balsamic vinegar with a squeeze or more of lemon), and your salad is ready.

If you want a heartier dish for lunch, add leftover cooked chicken or salmon, or canned tuna, and you’ve got a great meal. Serve with whole grain crackers or toast and you, your family and guests will be well satisfied!

 

INGREDIENTS (serves 2-3)

  • Lettuce– (I used butter and red leaf)
  • 1-2 Heirloom tomatoes, quartered
  • 1 small or 1/2 large avocado–chopped
  • 1/2 cup sweet corn kernels (I used 1/2 of a leftover corn on the cob)
  • leftover cooked or grilled veggies–sliced carrots, in this case
  • Vinaigrette:
  • 1/3-1/2 C. olive oil
  • 1/4 cup Balsamic vinegar
  • juice of 1/2 fresh lemon (if this is too lemony for you, reduce the amount. I love lemon!)
  • Wisk dressing ingredients together.
  • Let greens sit in refrigerator for at least 15 min before serving–without dressing. *
  • Garnish with fresh chopped herbs, chopped red onion, nuts etc. (your choice!)

* Tip: you can put oil on salad and then refrigerate, but not vinegar or lemon juice as these will cause the greens to wilt. After taking greens out of the fridge, add the dressing. Toss greens with dressing, then add veggies and garnishes–so the they don’t all sink to the bottom as they are heavier than the greens.  Also retain some of the dressing and pour over the top to serve.

Enjoy!

www.type2delicious.com

by susanb181

Hearty Lentil and Veggie Soup

Lentil Veggie Soup process

Here’s the recipe as promised:

When the weather is turning colder we like a hearty, healthy soup chock full of fresh vegetables. It’s easy to make and very satisfying as the evenings get cooler and we like to prepare soups and stews for comfort and warmth. And I like to make a sufficient quantity so we have leftovers; (this freezes well too).

If you have veggies from your summer garden such as zucchinis and tomatoes, this is a great way to use them.

It is a thick soup; almost like a stew. You can, of course, thin it with additional broth, but we enjoy the texture and heartiness of it as is.

Recently, however, I made this soup with red lentils from a company called “Preger” and found that the lentils never got totally tender, even with repeated cooking. First time for one hour, then, as I had made a large batch, we had leftovers, and cooked them for 1/2 the next time, then 45 minutes. Still not tender! I did add cumin, and allspice, and the flavor was very good, but still disappointing. Have any of you, dear readers, had this experience?

INGREDIENTS (serves 4-6 or 2-3 with leftovers)

  • 1lb. Dried Lentils, any kind; (rinsed and any bad ones removed- no advance soaking necessary)
  • 1-3 Tbsp. Olive oil
  • 1 large onion -chopped
  • 2-4 carrots (depending on size), washed, chopped or diced
  • 2-3 zucchinis-chopped
  • 1 large can diced tomatoes in juice ( plus 3-4 fresh diced tomatoes)
  • 2-4 cloves chopped garlic
  • 1 32 oz/quart low sodium chicken stock (or more, depending on how thick you want it)
  • 1/3 -1/2 cup dry white wine, such as Pinot Grigio or Sauvignon Blanc
  • 1-2 Bay leaves
  • salt free seasoning (or 1 tsp salt if you like), pepper, to taste
  • 1-2 Tbsp.fresh herbs or 1tsp. Dried; thyme, oregano, marjoram (you probably know that dried herbs are much stronger tasting- also best to crumble or crush before adding)
  • Paprika or smoked Paprika
  • (Optional) 2-3 fully cooked, smoked chicken sausages, chopped into 1/2 “rounds

TO DO: in a 6 quart Dutch oven or other large pot:

  1. Sauté onions til soft (medium to medium high heat depending on your stove, on stove top) in 1-2 Tbsp. oil (4-5 minutes); add carrots -sauté another 4-5 minutes; add zucchinis, sauté additional 2-3 minutes. Add another 1Tbsp.oil if needed.
  2. Add garlic; sauté another 2 minutes
  3. Add rinsed lentils, Bay leaves and seasonings to pot
  4. Add broth, tomatoes and wine; stir
  5. Bring to low boil- then reduce heat, cover and simmer 45 minutes-1 hr. Til lentils and carrots are tender
  6. Garnish with fresh herbs
  7. optional: add cooked sliced sausage before final cooking; and grate cheese on top of each bowl

For a delicious meal serve with whole grain toast and a green salad with your favorite vinaigrette, (for a suggestion see ).

Enjoy!

www.type2delicious.com

by susanb181

Hearty Lentil and Veggie Soup

Lentil Veggie Soup process

Here’s the recipe as promised:

When the weather is turning to fall we like a hearty, healthy soup chock full of fresh vegetables. It’s easy to make and very satisfying as the evenings get cooler. And I like to make a sufficient quantity so we have leftovers; (this freezes well too).

If you have veggies from your summer garden such as zucchinis and tomatoes, this is a great way to use them.

It is a thick soup; almost like a stew. You can, of course, thin it with additional broth, but we enjoy the texture and heartiness of it as is.

Recently I made this soup with red lentils from a company called “Preger” and found that the lentils never got totally tender, even with repeated cooking. First time for one hour, then, as I had made a large batch, we had leftovers, and cooked them for 1/2 the next time, then 45 minutes. Still not tender! I did add cumin, and allspice, and the flavor was very good, but still disappointing. Have any of you, dear readers, had this experience?

INGREDIENTS (serves 4-6 or 2-3 with leftovers)

  • 1lb. Dried Lentils, any kind; (rinsed and any bad ones removed- no advance soaking necessary)
  • 1-3 Tbsp. Olive oil
  • 1 large onion -chopped
  • 2-4 carrots (depending on size), washed, chopped or diced
  • 2-3 zucchinis-chopped
  • 1 large can diced tomatoes in juice ( plus 3-4 fresh diced tomatoes)
  • 2-4 cloves chopped garlic
  • 1 32 oz/quart low sodium chicken stock (or more, depending on how thick you want it)
  • 1/3 -1/2 cup dry white wine, such as Pinot Grigio or Sauvignon Blanc
  • 1-2 Bay leaves
  • salt free seasoning (or 1 tsp salt if you like), pepper, to taste
  • 1-2 Tbsp.fresh herbs or 1tsp. Dried; thyme, oregano, marjoram (you probably know that dried herbs are much stronger tasting- also best to crumble or crush before adding)
  • Paprika or smoked Paprika

TO DO: in a 6 quart Dutch oven or other large pot:

  1. Sauté onions til soft (medium to medium high heat depending on your stove, on stove top) in 1-2 Tbsp. oil (4-5 minutes); add carrots -sauté another 4-5 minutes; add zucchinis, sauté additional 2-3 minutes. Add another 1Tbsp.oil if needed.
  2. Add garlic; sauté another 2 minutes
  3. Add rinsed lentils, Bay leaves and seasonings to pot
  4. Add broth, tomatoes and wine; stir
  5. Bring to low boil- then reduce heat, cover and simmer 45 minutes-1 hr. Til lentils and carrots are tender
  6. Garnish with fresh herbs
  7. optional: add cooked sliced sausage before final cooking; and grate cheese on top of each bowl

For a delicious meal serve with whole grain toast and a green salad with your favorite vinaigrette, (for a suggestion see ).

Enjoy!

www.type2delicious.com

by susanb181

Summer Cucumber Salad

Julienned Cucumbers, carrots in a yogurt sauce Summertime Cucumber Salad

I’m reposting this as I think summer calls for cool, tangy salads, and this is one of my favorites.

My German grandmother was a terrific cook. One of her specialties in summer was a refreshing cold salad made of sliced cucumbers in a creamy dressing of red wine vinegar and sour cream, topped with fresh dill or chives. My updated version juliennes the cucumbers, adds carrots and a yogurt-based dressing instead of sour cream. It’s easy to make, very tasty and refreshing as an accompaniment to a summer meal such as grilled chicken or burgers. I like it by itself for a light lunch as well. It also keeps in the refrigerator for at least a few days and gets even more flavor.

It’s a funny thing- somehow marinating the cukes in this dressing makes them more digestible- as I find raw cucumbers sometimes upset my stomach. This salad never has. You can do the cucumber/salt drainage* technique in advance if you like but I confess I rarely have- and it is still very delicious!

INGREDIENTS (serves 2-3)

  • 2-3 cucumbers ( medium size- if very large one might be enough)
  • 1/2 medium carrot; julienned or chopped fine
  • 1/2-1 cup plain yogurt (I use whole milk Greek type), or a 1/2 and 1/2 mix sour cream (I like the “light” reduced fat sour cream–I can’t taste the difference) and yogurt mix
  • 1/3 cup red wine vinegar (it sounds like a lot but the cukes need this amount)
  • 1/2 tsp. Xylitol (see my previous blog posts for more details about this natural no-sugar sweetener)
  • 1/3 cup chopped green onion (optional)
  • salt free seasoning ( or 1 tsp salt if you like)
  • fresh herbs- chives, dill or thyme
  • Paprika or smoked Paprika

TO DO

  1. Make the sauce first so the flavors can meld. Mix the yogurt (and sour cream if you’re using it), red wine vinegar, xylitol and seasonings (not the herbs)– I use a wisk. Taste to make sure it has enough vinegar- should be tangy.
  2. Peel and slice thinly or julienne the cukes- I use a Mandolin with the julienne blade.
  3. Wash carrot, peel or brush well. Juienne or cut into small cubes and combine with the cucumber; add green onion (optional)
  4. Add dressing and mix well.
  5. Let sit in refrigerator for at least 1/2 hour before serving.
  6. Garnish with fresh chopped herbs.
  7. Sprinkle with Paprika (or smoked Paprika) to add a bit of color

* To drain and remove excess moisture from peeled, sliced cucumbers in advance of making the salad; put them in a colander with a larger bowl underneath. Sprinkle 1 tsp. salt or more depending on amount of cukes, (sprinkle lightly) and let sit for approximately an hour. You can then blot with paper towels. It does help to keep them crisper and less watery in the salad.

Enjoy!

www.type2delicious.com

by susanb181

Summer Cucumber Salad

Julienned Cucumbers, carrots in a yogurt sauce

Summertime Cucumer Salad

My German grandmother was a terrific cook. One of her specialties in summer was a refreshing cold salad made of sliced cucumbers in a creamy dressing of red wine vinegar and sour cream, topped with fresh dill or chives. My updated version juliennes the cucumbers, adds carrots and a yogurt-based dressing instead of sour cream. It’s easy to make, very tasty and refreshing as an accompaniment to a summer meal such as grilled chicken or burgers. I like it by itself for a light lunch as well. It also keeps in the refrigerator for at least a few days and gets even more flavor.

It’s a funny thing- somehow marinating the cukes in this dressing makes them more digestible- as I find raw cucumbers sometimes upset my stomach. This salad never has. You can do the cucumber/salt drainage* technique in advance if you like but I confess I rarely have- as I am too impatient!

INGREDIENTS (serves 2-3)

  • 2-3 cucumbers ( medium size- if very large one might be enough)
  • 1/2 medium carrot
  • 1/2-1 cup plain yogurt ( I use whole milk Greek type)
  • 1/3 cup red wine vinegar (it sounds like a lot but the cukes need this amount)
  • 1/2 tsp. Xylitol (see my previous blog posts for more details about this natural no-sugar sweetener)
  • 1/3 cup chopped green onion (optional)
  • salt free seasoning ( or 1 tsp salt if you like)
  • fresh herbs- chives, dill or thyme

TO DO

  1. Make the sauce first so the flavors can meld. Mix the yogurt, red wine vinegar, xylitol and seasonings (not the herbs)– I use a wisk. Taste to make sure it has enough vinegar- should be tangy.
  2. Peel and slice thinly or julienne the cukes- I use a Mandolin with the julienne blade.
  3. Wash carrot, peel or brush well. Juienne or cut into matchsticks and combine with the cucumber; add green onion (optional)
  4. Add dressing and mix well.
  5. Let sit in refrigerator for at least 1/2 hour before serving.
  6. Garnish with fresh chopped herbs.

* To drain and remove excess moisture from peeled, sliced cucumbers in advance of making the salad; put them in a colander with a larger bowl underneath. Sprinkle 1 tsp. salt or more depending on amount of cukes, (sprinkle lightly) and let sit for approximately an hour. You can then blot with paper towels. It does help to keep them crisper and less watery in the salad.

Enjoy!

www.type2delicious.com