Curry Chicken

currychickenCurry chicken is a nice recipe for busy weeknights, with chicken breasts, onion, potatoes, and carrots all cooked together in one dish. Feel free to use chicken thighs instead of breasts, and to replace the curry paste with 1 1/2 – 2 tablespoons curry powder if needed.

Serves 2 – 4
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Ingredients:

  • 3/4 – 1 pound chicken breasts, boneless, skinless, cut into chunks about 1 1/2 inches
  • 2 potatoes, peeled, chopped into chunks
  • 1 red onion, peeled and chopped
  • 10 baby carrots, washed, drained, cut in half
  • 2 tablespoons oil for stir-frying
  • 2 tablespoons curry paste (traditional Indian yellow curry paste is best)
  • 1 cup chicken broth
  • 1 teaspoon granulated sugar
  • 1/2 teaspoon salt, or to taste
  • Freshly ground black or white pepper, to taste
  • Ground coriander, optional

Preparation:

Heat a wok or deep-sided frying pan over medium-high heat. Add 2 tablespoons oil to the heated wok. When the oil is hot, add the onion. Stir-fry until the onion is softened and translucent. Add the curry paste and stir-fry until fragrant. (If using curry powder instead, add a small amount of water to form a paste).

Add the chicken and stir-fry for about 5 minutes so that the chicken is browned and coated with the curry paste.

Add the carrots and potatoes. Stir for a minute and add the chicken broth, sugar, salt, and pepper. Cover and simmer over low heat for about 15 – 20 minutes, making sure the chicken is cooked.

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Keto King Ranch Chicken

keto-king-ranch-chicken

This Keto King Ranch Chicken looks so good. I can’t wait to make it. I love anything remotely Mexican when it comes to food. What can I say? I’m from Texas. I got this one from my new favorite site, http://www.ruled.me.

Ingredients:

3 cups chicken (or turkey), cut up into bite sized pieces *
1 cup turkey or chicken broth (preferably homemade)
1-2 Tbs butter or coconut oil
1/2 small onion, diced
1 medium red bell pepper, diced
1 Tbsp red chile powder
1 tsp cumin
1 tsp garlic salt
4 oz can of chopped green chile
6 oz of red salsa
1/2 cup heavy cream
1/3 cup yogurt or sour cream
16 oz grated cheese (I used creamy Jack)
6 -7 homemade tortillas (or low carb tortillas of choice)

Directions:

  1. Cut up chicken into bite sized pieces if using raw. Dice onion and bell pepper.
  2. If you are using raw chicken, melt 1 Tbs of the butter or coconut oil in a pan and cook the chicken until done.
  3. Remove from pan and set aside. Melt additional 1 Tbs of butter or coconut oil and cook bell pepper and onion on medium low until soft, about 5 minutes.
  4. Add spices to pan. Mix them well with onions and peppers and cook for approximately 3 minutes, stirring constantly.
  5. Add the cup of broth and stir it until you’ve loosened up all the pieces of spice on the bottom of the pan.
  6. Add cream, chile, and salsa, mixing well.
  7. Cover and cook over medium-low heat for 15 minutes, stirring occasionally.
  8. At the end of 15 minutes, very carefully remove 1-1/2 cups of the hot mixture and put into an emulsion beaker or blender. (PLEASE use caution here!)
  9. Blend mixture until thickened. If using a stick blender, keep blender in the bottom of the beaker to avoid being burned.
  10. Carefully pour the blended mixture back into the pan.
  11. Stir well and then add yogurt. After it’s all combined, add meat.
  12. Mix meat into sauce and gather sauce, tortillas, and cheese. Preheat oven to 350 F.
  13. In a 9×13 baking dish, begin by layering sauce/meat mixture. Just put enough to wet the bottom of the pan.
  14. Place whole tortillas in the bottom (do not overlap), then tear another tortilla and fit it in around the empty spots.
  15. Ladle half the sauce/meat mixture on top of the tortillas.
  16. Evenly spread 1/2 of the cheese over the sauce/meat mixture.
  17. Repeat for the second layer, layering tortillas, then sauce, and ending with remaining cheese mixture. It’s ready for the oven!
  18. Bake at 350ºF for 30 minutes. Remove from oven and let cool for 10 minutes.

Serve and enjoy! May be topped with additional sour cream.

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Braised Chicken with Artichokes & Olives

braised-chicken-artichokeThis is a good recipe. I eat a lot of chicken but, it doesn’t have to be boring. I found this one on Epicurious.com

Ingredients:

8 organic (or what you can afford. I get the cheap stuff) boneless, skinless chicken thighs (about 1-1/2 pounds), trimmed of excess fat.
Sea salt to taste
Freshly ground black pepper to taste
3 tablespoons extra-virgin olive oil
1 yellow onion, diced
3 cloves garlic, thinly sliced
1 teaspoon turmeric
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
Generous pinch red pepper flakes
1 cinnamon stick, or 1/4 teaspoon ground cinnamon
1 bay leaf
2 cups organic chicken broth, homemade or 
store-bought
2 teaspoons grated lemon zest
3 tablespoons freshly squeezed lemon juice
1 cup canned chickpeas, drained, rinsed, and mixed with a spritz of lemon juice and a pinch of salt
8 thawed frozen or jarred artichoke hearts (see note), quartered
1/2 cup pitted green olives, such as picholine or manzanilla
2 tablespoons chopped fresh mint or cilantro

Directions:

1. Pat the chicken dry and season salt and pepper. Heat the olive oil in a Dutch oven or heavy soup pot over medium-high heat. Add the chicken, working in batches if necessary, and cook until well browned on each side, about 3 minutes per side. Transfer to a plate.

2. Decrease the heat to medium. Add the onion and a pinch of salt and sauté until soft and slightly golden, about 5 minutes. Add the garlic and sauté for 1 minute. Add the turmeric, cumin, coriander, red pepper flakes, cinnamon stick, and bay leaf and cook, stirring constantly, until fragrant, about 1 minute. Pour in 1/4 cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot. Stir in a pinch of salt and cook until the liquid is reduced by half. Stir in the remaining 1 3/4 cups of broth, the lemon zest, and 2 tablespoons of the lemon juice. Decrease the heat to medium-low, cover, and simmer for 15 minutes.

3. Add the chicken, chickpeas, artichoke hearts, and olives and stir gently to combine. Increase the heat to medium-high and simmer uncovered, stirring occasionally, until the chicken is heated through, about 5 minutes. Stir in the remaining tablespoon of lemon juice. Taste; you may want to add another squeeze of lemon juice or a pinch of salt. Garnish with the mint.

Cook’s Note: The artichokes hearts can be fresh, frozen and thawed, or packed in water in a jar. Whichever type you use, rinse them well. If using fresh artichoke hearts, add them right after adding the garlic.

Variation:
This dish would work well using a firm white fish, such as 1 pound halibut, cut into 4 ounces pieces, in place of the chicken. Begin the recipe by sautéing the onion. Proceed as directed, but substitute vegetable broth, homemade or store-bought, for the chicken broth. Add the fish during the last 5 minutes of cooking.

PER SERVING: Calories: 395; Total Fat: 21.5 g (5 g saturated, 12 g monounsaturated); Carbohydrates: 16 g; Protein: 33.5 g; Fiber: 3.5 g; Sodium: 498 mg

Nutritional analysis provided by The Longevity Kitchen

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Greek Lemon Chicken & Potatoes

Greek Lemon Chicken & Potatoes

This one is from Chef John @ http://foodwishes.blogspot.com

Greek Lemon Chicken & Potatoes

4 pounds skin-on, bone-in chicken thighs
1 tablespoon kosher salt
1 tablespoon dried oregano
1 teaspoon freshly ground black pepper
1 teaspoon dried rosemary
1 pinch cayenne pepper
1/2 cup fresh lemon juice
1/2 cup olive oil
6 cloves garlic, minced
3 russet potatoes, peeled and quartered
2/3 cup chicken broth, plus splash to deglaze pan
chopped fresh oregano for garnish

Ingredients

Preheat oven to 425º F (220º C). Lightly oil a large roasting pan.

Place chicken pieces in large bowl. Season with salt, oregano, pepper, rosemary, and cayenne pepper. Add fresh lemon juice, olive oil, and garlic. Place potatoes in a bowl with the chicken; stir together until chicken and potatoes are evenly coated with marinade.

Transfer chicken pieces, skin side up, to the prepared roasting pan, reserving marinade. Distribute potato pieces among chicken thighs. Drizzle with 2/3 cup chicken broth. Spoon remainder of marinade over chicken and potatoes.

Place in preheated oven. Bake in the preheated oven for 20 minutes. Toss chicken and potatoes, keeping chicken skin side up; continue baking until chicken is browned and cooked through, about 25 minutes more. An instant-read thermometer inserted near the bone should read 165º F (74º C). Transfer chicken to serving platter and keep warm.

Set oven to broil or highest heat setting. Toss potatoes once again in pan juices. Place pan under the broiler and broil until potatoes are caramelized about 3 minutes. Transfer potatoes to serving platter with chicken.

Place roasting pan on the stove over medium heat. Add a splash of broth and stir up browned bits from the bottom of the pan. Strain; spoon juices over chicken and potatoes. Top with chopped oregano.

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Lemon Butter Chicken

lemon butter chickenThis creamy, buttery, lemon-flavored chicken dish will knock your socks off. It goes great with your favorite roasted veggies. It’s easy to make, and your family will be begging for more.

Lemon Butter Chicken (baked)

8 bone-in, skin-on chicken thighs
1 tablespoon smoked paprika
Kosher salt and freshly ground black pepper, to taste
3 tablespoons unsalted butter, divided
3 cloves garlic, minced
1 cup chicken broth
1/2 cup heavy cream
1/4 cup freshly grated Parmesan
Juice of 1 lemon
1 teaspoon dried thyme
2 cups baby spinach, chopped

Directions: for Lemon Butter Chicken

  1. Preheat oven to 400 degrees F.
  2. Season chicken thighs with paprika, salt, and pepper, to taste. Melt 2 tablespoons butter in a large oven-proof skillet over medium-high heat.
  3. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side; set aside.
  4. Melt remaining tablespoon butter in the skillet.
  5. Add garlic, and cook, stirring frequently, until fragrant, about 1-2 minutes. Stir in chicken broth, heavy cream, Parmesan, lemon juice and thyme.
  6. Bring to a boil; reduce heat, stir in spinach, and simmer until the spinach has wilted and the sauce has slightly thickened about 3-5 minutes. Return chicken to the skillet.
  7. Place into oven and roast until completely cooked through, reaching an internal temperature of 175 degrees F, about 25-30 minutes. Serve immediately.

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Baked Chicken Thighs

perfect-pan-roasted-chicken-thighs

I like baked chicken but since I live alone I usually cook chicken parts; legs, thighs, breast, or wings. Sometimes I do cook a whole chicken, but, I still try to keep the meal simple. I usually have a salad, steamed broccoli, or steamed cauliflower; something quick and healthy.

Ingredients:

4 chicken thighs with skin
Salt & pepper to taste (and other seasonings if you’d like)
1 Tbsp avocado oil

Directions:

Preheat oven to 400º F

1. Rinse chicken thighs under running water and dry with paper towels. It is important that they are dry in order to make crispy skin.

2. Season thighs on both sides with salt & pepper

3. Heat tbsp of avocado oil in a medium non-stick pan (medium heat).

4. Place chicken into the pan, skin side down. Cook until golden brown. Turn over, and place the pan in the oven. Let it cook until juices run clear. Should take about 10-15 minutes.

5.  Place your desired portion on a plate with your favorite side dish and enjoy.

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Still in the Game

I have not written in a few days but I am still working hard. Monday and Tuesday I had good workouts. Shoulders Monday, and back on Tuesday.  I did a pretty intense chest workout today. Tomorrow, or rather later today will be an arm workout, and legs the day after that.

Screen Shot 2014-07-03 at 11.02.43 AM
my Little one working hard.

My only trouble seems to be diet. I am able to keep under the required calories, but, eating the right things all the time is not easy.

I haven’t given up though. It gets better every week. I have noticed that I do considerably well with green salads with chicken or some other protein on top. It helps that salads are some of my favorite food.

My kids have been going to the gym with me also. My daughter works really hard and is progressing quickly. My son hasn’t been doing it as long but he is also progressing well.  Right now he is struggling to keep up with his little sister. Hopefully he will keep it up when he goes off to school later this year.