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DH back on Atkins. Need inspiration for new ideas to cook for him...
- Thread starter music-city-missy
- Start date
music-city-missy
Well-known member
LOL...and did I mention that popcorn esp mw triggers his asthma?
REC: Roasted Chicken Legs Middle-Eastern Spices
4 large or 6 medium chicken legs
2 tbsps olive oil
1/2 tsp ground cumin
1/2 tsp ground coriander seed
1/2 tsp freshly cracked black pepper
1/2 tsp salt
1/4 tsp cayenne pepper
2 tsps freshly grated lemon zest
Preheat the oven to 375 degrees F. Place chicken in shallow baking dish and brush with olive oil.
Combine spices and lemon zest in a bowl, then sprinkle and rub on chicken. Bake 30 minutes, baste with pan juices and then bake 15 to 20 minutes more, or until cooked through.
Use bone-in chicken breasts instead of chicken legs. The spice mix is also nice to rub on roasting chicken or pork loin or leg roasts.
Makes 4 servings
4 large or 6 medium chicken legs
2 tbsps olive oil
1/2 tsp ground cumin
1/2 tsp ground coriander seed
1/2 tsp freshly cracked black pepper
1/2 tsp salt
1/4 tsp cayenne pepper
2 tsps freshly grated lemon zest
Preheat the oven to 375 degrees F. Place chicken in shallow baking dish and brush with olive oil.
Combine spices and lemon zest in a bowl, then sprinkle and rub on chicken. Bake 30 minutes, baste with pan juices and then bake 15 to 20 minutes more, or until cooked through.
Use bone-in chicken breasts instead of chicken legs. The spice mix is also nice to rub on roasting chicken or pork loin or leg roasts.
Makes 4 servings
REC: Coconut Chicken (10 g carbs)
1 Tbsp extra-virgin olive oil
1/2 lb chicken breast tenders
1/2 Tbsp chicken broth
1/2 medium onion, chopped
1 clove garlic, minced
3/8 tsp dried cilantro
1/2 tsp grated fresh ginger
1/2 tsp finely grated lemon peel
1/16 tsp ground cumin
1/2 pinch of ground turmeric
1/2 cup light coconut milk (no sugar added)
1 Tbsp macadamia nuts, finely ground - can omit
1/2 tsp sugar substitute
1/8 tsp ground red pepper
1/2 Tbsp tamarind paste (available in Indian and specialty food markets)
1 tsp water
Scallion, chopped (for garnish)
Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side, or until browned and no longer pink in the center. Remove the chicken to a plate and set aside.
Heat the broth in the same skillet. Add the onion, garlic, cilantro, ginger, lemon peel, cumin, and turmeric; cook for 5 minutes (or until the onion is tender but not browned). Stir in the coconut milk, nuts, sugar substitute, and red pepper.
Return the chicken to the skillet, cover, and simmer for 10 minutes (or until the chicken is cooked through).
Remove the chicken to a plate and keep warm. Do not discard the sauce in the pan.
In a small bowl, combine the tamarind paste and water. Stir into the sauce in the skillet and gently boil until thickened and the mixture measures about 1/2 cup.
Evenly divide the chicken among 2 serving plates. Top with sauce and garnish with the scallion.
1 Tbsp extra-virgin olive oil
1/2 lb chicken breast tenders
1/2 Tbsp chicken broth
1/2 medium onion, chopped
1 clove garlic, minced
3/8 tsp dried cilantro
1/2 tsp grated fresh ginger
1/2 tsp finely grated lemon peel
1/16 tsp ground cumin
1/2 pinch of ground turmeric
1/2 cup light coconut milk (no sugar added)
1 Tbsp macadamia nuts, finely ground - can omit
1/2 tsp sugar substitute
1/8 tsp ground red pepper
1/2 Tbsp tamarind paste (available in Indian and specialty food markets)
1 tsp water
Scallion, chopped (for garnish)
Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side, or until browned and no longer pink in the center. Remove the chicken to a plate and set aside.
Heat the broth in the same skillet. Add the onion, garlic, cilantro, ginger, lemon peel, cumin, and turmeric; cook for 5 minutes (or until the onion is tender but not browned). Stir in the coconut milk, nuts, sugar substitute, and red pepper.
Return the chicken to the skillet, cover, and simmer for 10 minutes (or until the chicken is cooked through).
Remove the chicken to a plate and keep warm. Do not discard the sauce in the pan.
In a small bowl, combine the tamarind paste and water. Stir into the sauce in the skillet and gently boil until thickened and the mixture measures about 1/2 cup.
Evenly divide the chicken among 2 serving plates. Top with sauce and garnish with the scallion.
REC: Moroccan Chicken (11 g carbs as is)
2 lb chicken, pieces (breast halves and legs)
2 tsp orange peel
1/2 cup(s) orange juice - can use diet orange Crush if you want
1 Tbsp ginger, fresh
1 tsp paprika
1 tsp cumin, ground
1/2 tsp coriander, ground
1/4 tsp pepper, red, crushed
1/8 tsp salt
2 tsp orange juice
Place chicken in a large resealable plastic bag set in a deep dish. For marinade, in a small bowl, stir together the 1/2 cup orange juice, the olive oil, ginger, paprika, cumin, coriander, crushed red pepper, and salt. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for at least 4 hours or up to 24 hours, turning the bag occasionally.
In a small bowl, stir together orange peel and the 2 teaspoons orange juice. Drain the chicken, discarding the marinade. Prepare grill for indirect grilling. Test for medium heat above pan. Place chicken, skinned sides up, on lightly greased grill rack over drip pan. Cover and grill for 50 to 60 minutes or until chicken is done (170 degrees F for breast halves; 180 degrees F for thighs/drumsticks); brush occasionally with
mixture during the last 10 minutes of grilling.
2 lb chicken, pieces (breast halves and legs)
2 tsp orange peel
1/2 cup(s) orange juice - can use diet orange Crush if you want
1 Tbsp ginger, fresh
1 tsp paprika
1 tsp cumin, ground
1/2 tsp coriander, ground
1/4 tsp pepper, red, crushed
1/8 tsp salt
2 tsp orange juice
Place chicken in a large resealable plastic bag set in a deep dish. For marinade, in a small bowl, stir together the 1/2 cup orange juice, the olive oil, ginger, paprika, cumin, coriander, crushed red pepper, and salt. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for at least 4 hours or up to 24 hours, turning the bag occasionally.
In a small bowl, stir together orange peel and the 2 teaspoons orange juice. Drain the chicken, discarding the marinade. Prepare grill for indirect grilling. Test for medium heat above pan. Place chicken, skinned sides up, on lightly greased grill rack over drip pan. Cover and grill for 50 to 60 minutes or until chicken is done (170 degrees F for breast halves; 180 degrees F for thighs/drumsticks); brush occasionally with
mixture during the last 10 minutes of grilling.
REC: Slow-Cooker Chicken Creole (14 g carbs - ??)
Serves 4
4 skinless, boneless chicken breast halves
salt and pepper to taste
Creole-style seasoning to taste
1 (14.5 oz) can stewed tomatoes, with liquid
1 stalk celery, diced
1 green bell pepper, diced
3 cloves garlic, minced
1 onion, diced
1 (4 oz) can mushrooms, drained
1 fresh jalapeno pepper, seeded and chopped
Place chicken breasts in slow cooker. Season with salt, pepper,and Creole-style seasoning to taste. Stir in tomatoes with liquid, celery, bell pepper, garlic, onion, mushrooms, and jalapeno pepper.
Cook on Low for 10 to 12 hours, or on High for 5 to 6 hours.
Calories: 192.33
Total Fat: 1.83 g
Total Carbohydrate: 14.32 g
Serves 4
4 skinless, boneless chicken breast halves
salt and pepper to taste
Creole-style seasoning to taste
1 (14.5 oz) can stewed tomatoes, with liquid
1 stalk celery, diced
1 green bell pepper, diced
3 cloves garlic, minced
1 onion, diced
1 (4 oz) can mushrooms, drained
1 fresh jalapeno pepper, seeded and chopped
Place chicken breasts in slow cooker. Season with salt, pepper,and Creole-style seasoning to taste. Stir in tomatoes with liquid, celery, bell pepper, garlic, onion, mushrooms, and jalapeno pepper.
Cook on Low for 10 to 12 hours, or on High for 5 to 6 hours.
Calories: 192.33
Total Fat: 1.83 g
Total Carbohydrate: 14.32 g
REC: Crab Stuffed Roast Pork
3-lb pork leg outside round roast, boneless
2 tbsps butter or margarine
1/4 cup each chopped onion and celery
1 clove garlic, minced
1 cup diced crab flakes
1 tbsp chopped fresh dill, or to taste
1 tsp oil
salt and pepper
1/4 tsp cayenne pepper
1/2 cup 1% or 2% plain yogourt
2 tbsps chopped parsley
2 tsps minced onion
1 cup finely chopped, seeded, peeled cucumber
Untie pork roast and, slice horizontally, about 3/4 of the way through to buterfly it. Saute onion, celery and garlic in butter until softened. Stir in crab, dill and cayenne pepper.
Spoon stuffing down center of the Pork, leaving a 1-inch border around the edges and bring sides of roast together; secure with kitchen twine.
Place pork in a roasting pan. Brush roast lightly with oil and sprinkle with salt and pepper and roast in a 325-degree oven for 2 hours or until a meat thermometer inserted into the center registers 160 degrees. Remove pork, tent with foil, and let stand 10 minutes before slicing.
Meanwhile, in a bowl, combine yogourt, parsley, onion and 1/4 tsp each salt and pepper. Stir in cucumber and serve with roast.
Makes 8 servings
3-lb pork leg outside round roast, boneless
2 tbsps butter or margarine
1/4 cup each chopped onion and celery
1 clove garlic, minced
1 cup diced crab flakes
1 tbsp chopped fresh dill, or to taste
1 tsp oil
salt and pepper
1/4 tsp cayenne pepper
1/2 cup 1% or 2% plain yogourt
2 tbsps chopped parsley
2 tsps minced onion
1 cup finely chopped, seeded, peeled cucumber
Untie pork roast and, slice horizontally, about 3/4 of the way through to buterfly it. Saute onion, celery and garlic in butter until softened. Stir in crab, dill and cayenne pepper.
Spoon stuffing down center of the Pork, leaving a 1-inch border around the edges and bring sides of roast together; secure with kitchen twine.
Place pork in a roasting pan. Brush roast lightly with oil and sprinkle with salt and pepper and roast in a 325-degree oven for 2 hours or until a meat thermometer inserted into the center registers 160 degrees. Remove pork, tent with foil, and let stand 10 minutes before slicing.
Meanwhile, in a bowl, combine yogourt, parsley, onion and 1/4 tsp each salt and pepper. Stir in cucumber and serve with roast.
Makes 8 servings
REC: Wasabi Crab on Endive (1 g carb)
16 Belgian endive spears
6 oz cooked lump crabmeat
4 tsp wasabi mayonnaise (you can make your own)
Cilantro sprigs for garnish
Lemon or lime wedges for garnish
Top each endive spear with 1/4 teaspoon mayonnaise and 3/8 ounce crabmeat. Garnish with a sprig of cilantro and a squeeze of lemon or lime juice.
Each: 21 Calories, 1g Fat (0g Sat, 0g Mono), 8mg Cholesterol, 1g Carbs, 2g Protein, 0g Fiber, 44mg Sodium, 25mg Potassium
16 Belgian endive spears
6 oz cooked lump crabmeat
4 tsp wasabi mayonnaise (you can make your own)
Cilantro sprigs for garnish
Lemon or lime wedges for garnish
Top each endive spear with 1/4 teaspoon mayonnaise and 3/8 ounce crabmeat. Garnish with a sprig of cilantro and a squeeze of lemon or lime juice.
Each: 21 Calories, 1g Fat (0g Sat, 0g Mono), 8mg Cholesterol, 1g Carbs, 2g Protein, 0g Fiber, 44mg Sodium, 25mg Potassium
REC: Crab Gumbo
2 Tbsp cooking oil
2 cups chopped onion
1 1/2 cups chopped green or red sweet pepper
4 stalks celery, thinly sliced
4 cloves garlic, minced
2 14-oz cans reduced-sodium beef broth
1 cup water
1 recipe Cajun Spice Mix (below)
1 16-oz package frozen cut okra
2 6-oz cans crabmeat, drained
Green onions (optional)
Bottled hot pepper sauce (optional)
In a 4-quart Dutch oven, heat oil over medium-high heat. Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until vegetables are tender.
Slowly whisk 1 can of the broth into browned flour. Add broth-flour mixture, remaining 1 can broth, the water, and Cajun Spice Mix to mixture in Dutch oven. Stir in okra. Bring to boiling; reduce heat and gently stir in crabmeat. Simmer, covered, for 15 minutes.
If desired, garnish ndividual servings with green onions and pass hot pepper sauce.
Cajun Spice Mix:
In a small bowl, combine 1/2 teaspoon dried thyme, crushed;1/4 teaspoon ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon ground black pepper; and 1/4 teaspoon crushed red pepper.
Makes 8 servings
2 Tbsp cooking oil
2 cups chopped onion
1 1/2 cups chopped green or red sweet pepper
4 stalks celery, thinly sliced
4 cloves garlic, minced
2 14-oz cans reduced-sodium beef broth
1 cup water
1 recipe Cajun Spice Mix (below)
1 16-oz package frozen cut okra
2 6-oz cans crabmeat, drained
Green onions (optional)
Bottled hot pepper sauce (optional)
In a 4-quart Dutch oven, heat oil over medium-high heat. Add onion, sweet pepper, celery, and garlic; cook and stir about 5 minutes or until vegetables are tender.
Slowly whisk 1 can of the broth into browned flour. Add broth-flour mixture, remaining 1 can broth, the water, and Cajun Spice Mix to mixture in Dutch oven. Stir in okra. Bring to boiling; reduce heat and gently stir in crabmeat. Simmer, covered, for 15 minutes.
If desired, garnish ndividual servings with green onions and pass hot pepper sauce.
Cajun Spice Mix:
In a small bowl, combine 1/2 teaspoon dried thyme, crushed;1/4 teaspoon ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon ground black pepper; and 1/4 teaspoon crushed red pepper.
Makes 8 servings
music-city-missy
Well-known member
WOW - thanks! Now I can't decide what to make first. Going to the grocery tonight with my new list