Kale gravy pork chops

Posted on October 2, 2012 by janice Kale gravy pork chops

Depending on what day it is for you, it can work for a PP or a day of PV.  Just put away for another day if cabbage a day PP and enjoy the sauce.  In any event, the pork is delicious.  Because it is so lean, being careful not to overcook your meat.

KALE GRAVY PORK CHOPS

2 Cut pork chops Center
1/2 small onion, finely chopped
3/4 cup low sodium chicken stock (preferably homemade!)
1/2 bunch of kale, tough ribs removed and coarsely chopped
1 t corn starch

Put the pork at room temperature and season with salt and pepper.  In a skillet, Cook the pork with a non-stick cooking spray little, until this that cooked, about 4 minutes on each side depending on the thickness, it is.  Remove from the Pan and keep warm on a plate.  Add the onion to the Pan and cook until tender, about 8 minutes.  Add cornstarch, mix well and pour into the broth.  Do add the Kale and cook for one minute.  Cook until the Kale is soft and sauce has thickened, about 4 minutes.  If the mixture becomes too dry, add just a few tablespoons of water.

View the original article here

Soup with Cheddar and broccoli

Posted on October 4, 2012 by janice soup with Cheddar and broccoli

I mean simple.  This soup was ahead of me in less than half an hour.  Well, I made my own chicken broth, but it's because I had nothing better to do with my time.  And it's really cool because you can control the amount of sodium that is-EC/do not in va!  Another low sodium broth, you need some veggies, a little milk and some cheese fat free!  That's it!  Picture probably does justice.  You know, the soup is really hard to photograph!

SOUP WITH CHEDDAR AND BROCCOLI

4 cups of broccoli bouquets
4 cups low sodium chicken broth
1/2 cup fat-free milk
1/2 cup fat free, grated cheddar

Bring the broth chicken and broccoli to simmer and cover.  Cook for 20 minutes.  Remove from heat and add milk and cheddar.  Using a blender or mixer immersion, puree until smooth.  Taste for salt and pepper and season accordingly.  Enjoy now!

Chicken house stock

CHICKEN HOUSE STOCK

View the original article here

Carrots and Braised cabbage

Posted October 1, 2012 by janice Braised cabbage and carrots

I served these vegetables with the perfect roast chicken I made a few days ago.  What I need you to do, is get a whole chicken cut into pieces and roast.  You can then save some meat for your soup in the coming days.  These vegetables are wonderful with chicken roast, especially if you have taken the time to make your own stock.  You could also remove meat from chicken, do actions and then simply roasting boneless chicken.  Don't forget to adjust the cooking time if you do.  Boneless chicken cooked much faster.  Remember, if you remove the pieces of chicken (like the tip of the wings), save and throw them in the freezer for future action!

BRAISED CABBAGE AND CARROTS

1/2 bunch of fresh cabbage, ribs and stems removed and chopped
4 carrots, cut in 1-inch pieces 1/2
1/2 small onion, sliced
1 1/2 cup low sodium chicken broth

In a non-stick cooking spray little, sauté the carrots and onions in a saucepan for about 5-6 minutes.  Add cabbage curly and about 1/2 cup of broth, turn down the heat and cover.  Cook for about 20 minutes, check to ensure that you have liquid in the saucepan, add as needed.  Season with salt and pepper and fresh herbs that you like.  The broth is so tasty that you will not believe here is it easy and tasty!

Perfect roast chicken thighs

PERFECT ROAST CHICKEN THIGHS

8 bone-in chicken thighs, skin on (you can remove the skin later)
spray with olive oil
1 lemon juice
salt and ground pepper
Paprika (I used smoked Spanish and sharp Hungarian)
1/2 t no Educolrant
1T grainy mustardIn a bowl, mix the chicken thighs with the juice of lemon and olive oil spray. Season with salt and pepper, sweetener, and paprika and marinate 1 hour (if you have time, just Season generously on both sides, squeeze half the lemon juice on the side of the flesh of the chicken and press the other half on the bottom of the baking dish). Roast chicken skin down to 375 for 35 minutes. turn over and bake for 15 minutes more. Brush with mustard on the chicken and place under the broiler for 5 minutes.

View the original article here

Chicken curry soup

Posted on October 3, 2012 by janice chicken curry soup

The third night recipe and this one does not disappoint!  Make sure you only do enough for lunch tomorrow.  It's delicious!

CHICKEN CURRY SOUP

2 green, white, and green onions chopped finely
2-3 t curry powder
2 cups low sodium chicken broth
1 bag 12 oz cauliflower florets
2 carrots, cut into rings
Chicken 2 spit, shredded chicken breasts
1 cup fat-free milk
Salt and pepper
1 t cornstarch mixed with 2 T milk

Add first 6 ingredients in a saucepan and bring to a boil.  Reduce heat and simmer, covered, for 20 minutes.  Add the milk and bring to simmer, add the cornstarch mixture and cook for 5 minutes, or until the soup has thickened a bit.  Season with salt and pepper.

View the original article here

Shopping list and Menu for the week

LIST OF RACES AND THE MENU PLANNED FOR THE WEEK

I did not always have the time to do it, but I found myself with some free minutes this week, and I know how to take advantage of many readers of this blog list and menus provided to make it easier on themselves.  Friday, I posted a recipe for chicken house stock I used in many of these recipes.  I tell you, this is the case is worth the time and effort (and it's really not that big of a deal, you just throw it all in the pot and wait 2 hours, filter and store) because the stock is much tastier and it's so satisfying to know that you made it yourself all!  So... here is my menu for the week.  I hope this works for you all.  I'll post the first recipe Monday morning.  Happy dieting!

MENU:

Perfect chicken roasted of a previous post this week, with SAUTEED cabbage and carrots

KALE GRAVY PORK CHOPS
CHICKEN CURRY SOUP
SOUP WITH BREAD HAM ' N CHEDDAR CHEESE AND BROCCOLI
BRAISED BEEF AND CARROTS

SHOPPING LIST:

a whole chicken  (For this first dish of the week you want to change the original recipe posted for a whole chicken instead of 8 pieces of chicken.)  In this way, you can use the following night of the breast for your soup.  (You'll want to buy enough kale for this dish and the pork chops with the third day)
a large bunch of kale
a 3 lb bag of carrots
2 cups of cauliflower bouquets
2 Centre pork chops  (I'll post another recipe of pork chop next week so if it is cheaper to buy multipack-do so!)
4 cups of broccoli bouquets
top sirloin 3 lbs (I used a large piece of chest for the first cut and had my butcher to trim all the fat it first cut is much leaner than the second notch)

PANTRY ITEMS YOU MAY OR MAY NOT:

chicken house stock
low fat beef broth
a lemon
mustard
paprika
sweetener
cooking spray
Onion
green onions
fat-free milk
curry powder
corn starch
fat free cheddar cheese, grated
fat free Philadelphia cream cheese
fat free Greek yogurt
jalapeno pepper
red pepper
4 whole eggs plus 2 egg whites
baking powder
oat bran
wheat bran
low ham fat, low in sodium, diced
free fat, grated mozzarella (or you can just use cheddar cheese soup recipe)
dry red wine
Chile powder
Paprika (I use smoked Spanish)

View the original article here