Italian chicken

Italian chicken

The chicken was incredibly moist and flavorful.  Yet once again, I went my closet and looked to see what I had in it.  Who would have thought I had a recipe Dukan diet at my fingertips, but this combo is definitely a keeper.  The dry salad dressing mix was the perfect combo of flavor and a bit of pepper.  Obviously the olives are not easy first phase but Tom really like so I felt like I needed to give him a treat!  Enjoy!

CHICKEN ITALIAN

Italian chicken

1 box of 8 ounces of tomato sauce
1 small onion, sliced finely
1 15 oz can diced two artichoke hearts, in water
1 package dry Italian salad dressing mix
1/4 cup of water
(I put a can of 8 oz of olives in mine for Tom - they are easy to spot!)
6 pieces of chicken on the bone, skin removed

Italian chicken

Mix all ingredients but chicken, in a small bowl.  Pour the half of the mixture in a casserole, top with chicken and the rest of the mixture.  Bake at 375 for 50 minutes.

View the original article here

Italian Braised Beef Sirloin and Cauliflower

Posted September 15, 2012 By janice

And now for breakfast…

Braised Beef and Scrambled Eggs

Just scramble a few eggs and thrown in a few cherry tomatoes. Top with Braised Beef and you have a fabulous leftover breakfast!!

Italian Braised Beef Sirloin and Cauliflower

Except for the cooking time, this recipe is a breeze.  And it is so versatile.  You can only eat the meat on PP days, you can add more veggies, like fresh green beans, zucchini and potatoes (for the rest of the family) and make a stew.  Or you can serve the meat on smashed cauliflower or in a tortilla or crunchy roll for the rest of the family…seriously, the possibilities are many!  Enjoy the weekend!!

ITALIAN BRAISED BEEF SIRLOIN AND CAULIFLOWER

2 lbs beef sirloin cut into large chunks
1 28 oz jar of pasta sauce, with no sugar and very little fat
1 cup low sodium beef broth
2 cups cauliflower florets

Brown the beef in a bit of cooking spray in a large Dutch oven over medium heat.  Add the pasta sauce and broth, bring to a boil, cover and simmer over low heat for 2 hours.  Check every once in a while to make sure the liquid hasn’t absorbed too much.  If so, add a half a cup of water or so.  Carefully remove the meat from the liquid and shred it a bit.  Place meat back in the pot and add the cauliflower.  Cook, covered, for 8-10 minutes or until cauliflower is soft but still retains its shape.

View the original article here

Italian Marinated Chicken

Posted April 12, 2012 By Janice Italian Marinated Chicken

I made an extra dressing mix, just like the one listed below, but I added a couple tablespoons of chili paste to it.  I served it alongside the chicken for dipping.  I really enjoyed the punch from the balsamic vinegar.  Hope you enjoy it.  I made a salad out of the extra chicken that I’ll post tomorrow.  It was unbelievably good and I found a new product that I’m in love with!  Stay tuned!!

ITALIAN MARINATED CHICKEN

1 package of dry Italian dressing mix
3 oz vinegar, I used balsamic but red wine would be great too
2 oz water
2 t olive oil
8 chicken skinless chicken thighs, breasts or legs, or a mixture

Mix first 3 ingredients together in a tight container or a cruet like the one below.  Marinate chicken in a sealed baggie for at least 30 minutes but up to 4 hours (the longer the better!).  Prepare grill and grill chicken until done, about 20 minutes per side, depending on the size.  You can also bake at 350 for 40-45 minutes.  I actually started mine in a grill pan and then moved it into the oven to finish baking.  I got the nice grill marks with it that way.

View the original article here

Italian chicken with Hot cherry Peppers

Posted on March 15, 2012 by Janice Italian chicken with hot cherry peppers

I tell you that cherry peppers in the dish the greatly changed.  The flavour is therefore different from a pepper or a roasted pepper.  I assume that because they are pickled, they add a new dimension.  And I strongly suggest to serve on noodles.  I boiled the noodles first, then added to the Pan at the last minute that they could really absorb some of the flavor of the sauce.  They have tasted like an Asian noodles for me.  Enjoy!  Happy Thursday!

CHICKEN ITALIAN WITH HOT CHERRY PEPPERS

8 thighs chicken boneless and Skinless, boneless
8 cloves garlic, minced
1 small onion, chopped
2 cups low sodium chicken broth
juice of half a lemon
2 T tomato paste
5 large peppers marinated, sliced cherries
7 oz 1 package Angel Hair Shirataki

Season chicken with salt and pepper and sauté in a pan in a little spray of cooking for 5 minutes each side.  Remove and set aside.  Add garlic and onion and sauté an another 5 minutes.  Put the chicken in a pan and add broth, lemon juice, tomatoes and pepper paste.  Simmer for 10 minutes or until sauce has reduced slightly and the chicken is cooked perfectly.  The sauce was so delicious, if I served the hair of Angel Shirataki chicken, so I could eat everything!

View the original article here

DIO Makeover: Turkey Italian Sausage and Spinach Gratin

Posted January 9, 2012 By Janice Turkey Italian Sausage and Spinach

The LA Times had a wonderful end-of-the-year article with their Top 10 favorite recipes of the year.  Of course, most of them weren’t diet friendly, or for that matter, even diet-adaptable.  But this one was worth trying.  The picture in the paper was amazing.  I think my version came out pretty darn good.  Save your oat bran allowance for dinner for sure.  It was well worth it!

TURKEY ITALIAN SAUSAGE AND SPINACH GRATIN
(Inspired by Noelle Carter of the LA Times Test Kitchen)

1 lb Turkey Italian Sausage
1/4 cup white wine
2 bunches kale, chopped
2 cups fat free milk
2 T cornstarch mixed with 2 T of the above mentioned milk
1/4 cup goat cheese
1/2 cup fat free cheddar, shredded
1/4 cup fresh parsley, chopped
2 t lemon zest
2 T Parmesan cheese, finely grated

Brown the sausage in a heavy skillet or Dutch oven until fully cooked.  Add the wine and cook til almost evaporated, about 2 or 3 minutes.  Add the kale, one handful at a time until all of it has wilted.  Remove pan from the heat and set aside.  In another pan, whisk the cornstarch into the milk over medium heat and cook for about 10 minutes, or until milk has thickened.  Whisk in the cheddar and goat cheeses until fully melted.  Stir in the sausage and kale.  Pour mixture into a large casserole dish, sprayed with a bit of cooking spray.  In another small bowl, combine the Parmesan, the breadcrumbs, lemon zest and parsley.  Give them a nice spray of cooking spray.  Sprinkle over the top of the casserole.  Bake at 350 for 25-30 minutes.

ITALIAN OAT BRAN BREADCRUMBS

8 T Oat Bran
8 T Wheat Bran
5 T nonfat Greek yogurt
2 eggs or 1/2 cup egg whites
1/2 t salt
pepper
1 t dried parsley
1 t dried basil
1/2 t red pepper flakes
2 T Parmesan cheese, finely grated
1 t baking powder

Pour batter into a square brownie pan.  Bake for 20-25 minutes.  Let cool 10 minutes and scrape it out of the pan with 2  forks.  Let cool completely.  Place crumbles in a food processor and process to breadcrumb consistency.  Then I toasted the breadcrumbs at 350 for 15-20 minutes, until a nice light brown.  Keep unused breadcrumbs in the fridge.

3 servings of oat bran

Serves 8

View the original article here

Italian chicken meatballs

Published on 19 December 2011 by Janice Italian chicken meatballs

It is not a secret that I love balls!  I said out loud?  In any event, these do not disappoint.  I do not use chicken much, but they were really well with a small cheese and all the dried tomato and Basil goodness Sun.

ITALIAN CHICKEN MEATBALLS

1 lb chicken
1 egg substitute egg or 1/4 cup
1/3 cup oat bran
dried tomatoes 1/4 cup, reconstituted or well drained and chopped
1/4 cup fresh basil, chopped
1/4 cup fat free cottage cheese
1/2 cup fat free mozzarella, shredded
salt and red pepper flakes

Mix all the ingredients by hand, careful not to deal too.  On a cookie sheet, bake more small pellets of 15 minutes, larger for 22-25, 400.

Aperitif, 4 as one entry serves 6

View the original article here

Italian chicken meatballs

Published on 19 December 2011 by Janice Italian chicken meatballs

It is not a secret that I love balls!  I said out loud?  In any event, these do not disappoint.  I do not use chicken much, but they were really well with a small cheese and all the dried tomato and Basil goodness Sun.

ITALIAN CHICKEN MEATBALLS

1 lb chicken
1 egg substitute egg or 1/4 cup
1/3 cup oat bran
dried tomatoes 1/4 cup, reconstituted or well drained and chopped
1/4 cup fresh basil, chopped
1/4 cup fat free cottage cheese
1/2 cup fat free mozzarella, shredded
salt and red pepper flakes

Mix all the ingredients by hand, careful not to deal too.  On a cookie sheet, bake more small pellets of 15 minutes, larger for 22-25, 400.

Aperitif, 4 as one entry serves 6

View the original article here