Smothered Turkey Wings

Growing up I hated eating turkey.  The meat was always so dry and tasteless that I even avoided it at holiday time.  As an adult I found out it wasn't actually turkey I hated, but the way it was being prepared.  Turkey can be a rather tasteless meat if it's not flavored and prepared properly.  This turkey wing recipe has a wonderfully savory flavor and goes great paired with white rice and a side of cabbage. 

Ingredients

6 Turkey wings
1 tbsp EVOO
1 tbsp salt
1 tbsp black pepper
1 tbsp garlic powder
1 tbsp McCormick's Chicken seasoning
1 tbsp onion powder

Gravy
.5 cup butter
1 medium onion, chopped
1 tbsp dried rosemary
1 tbsp dried thyme
1 tsp garlic powder
1 tsp black pepper
1 tsp seasoned salt
1 tsp onion powder
1 tsp garlic salt
1.5 tbsp Worcestershire sauce
7 tbsp all purpose flour
4 cups fat free chicken broth
1-14.5 oz can diced tomatoes


Directions

Pre-heat your oven to 350 degrees.  Rinse the turkey wings under lukewarm water and pat dry using a paper towl.  Place the wings in a large baking dish, at least 1.5 inches apart.  Brush both sides of the wings with olive oil.  Stir together all of the seasonings for the wings and sprinkle them generously, coating both sides.



It's ok it you have some leftover, I did!  Place the wings in the oven and bake for 50-60 minutes, flipping over halway through the cooking time. 

About mid-way through your wings cooking you can begin making the gravy.  Melt the butter in a large, heavy bottomed saucepan.  Add the tomatoes and chopped onions and cook over medium-low heat until the onion are soft. 

Stir in your thyme, rosemary, garlic powder, black pepper, and seasoned salt.  Cook for 1 minute.  Add the flour, stirring constantly and until light brown, roughly 5-6 minutes.  Slowly whisk in the broth followed by the Worcestershire sauce.  Heat the gravy to a boil then reduce the heat and simmer uncovered for 5 minutes, stirring occasionally. If you timed it correctly, your wings should be ready to come out of the oven.  They should be nice and browned, like this.

Drain the juices from the bottom of the pan and add it to the gravy, stirring to incorporate.  Add the onion powder and garlic salt and continue to simmer uncovered for an additional 5 minutes. 

Pour the gravy into the glass pan, coating the bottom of the pan and the wings. 

Reduce the oven temperature to 300 degrees.  Cover the pan tightly with foil and cook the wings another 45 minutes, or until tender.  Remove the wings from the oven and serve over white rice. 

Fajita Stuffed Chicken Breasts

Stuffing chicken breasts has become one of my favorite things to do.  Not only are the possiblilites ENDLESS, its always a great surprise to see fresh veggies and cheeses stuffed inside a protein packed chicken breast.  The inspiration for these fajita stuffed chicken breasts came from my undying love for Mexican food.  I was trying to find another way to incorporate the mexican spices and peppers into my diet but without the carbs included in a tortilla.  Wrapping all of these ingredients in a chicken breasts gives me plenty of protein  and is very filling!  Enjoy these with a fresh salad or with my One-Pot Black Beans and Rice!


Servings: 4  Serving Size: 1 chicken breast with 1/4 cup enchilada sauce Calories: 419 • Fat: 18 g  Protein: 44 g Carb: 28 g  Fiber: 4 g  Sugars:  7 g

Ingredients

4 Chicken breasts
1 red pepper - thinly sliced
1 medium green pepper - thinly sliced
1 medium red onion - thinly sliced
1 tbsp Homemade Taco Seasoning - Recipe to follow
1 cup low-fat Mexican Cheese - divided
1 cup crushed Tortilla Chips

Enchilada Sauce

1 cup tomato sauce
1/2 cup fat free chicken broth
2 garlic cloves - minced
2 tbsp chipotle chilis in adobo sauce
1/2 tsp chipotle chili powder
1/2 tsp cumin
1/2 tsp cayenne pepper (optional)
Salt and pepper to taste

Housemade Taco Seasoning

1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes
1/4 tsp dried oregano
1/2 tsp paprika
1.5 tsp ground cumin
1/2 to 1 tsp sea salt (more or less to taste)
1 tsp black pepper

Directions

Combine all of your taco seasonings in an airtight container and mix well.  Store in a cool, dry area for up to 2 months.

Place a saucepan over medium heat and coat liberally with cooking spray.  Cook the garlic until fragrant.  Add the tomato sauce, chicken broth, chipotle chilis, and seasoning and bring to a boil. 

 Reduce heat to low and simmer 8-10 minutes.  Remove the large chipotle chilis from the sauce and chop them into bite sized pieces, then add them back to the pot.  Set aside until you are ready to use.

In a medium pan over high heat saute the peppers and onions until just beginning to turn soft. 

Preheat your oven to 400 degrees.  Butterfly the chicken breasts, being very careful not to completely cut through the breasts.  Generously coat each breast in the enchilada sauce (do not dip the uncooked meat into the sauce, you will be using it later!) and then sprinkle with approximately 1/4 tbsp of taco seasoning.  Top with peppers, onion, and 1/4 cup cheese. 

Tightly roll the each breast, securing with toothpicks as needed.  Place the crushed tortilla chips on a plate and roll the chicken breasts on the chips, coating each breast thoroughly.  Lay the breasts into a cooking pan coated with with non-stick cooking spray. 

Bake for 25-30 minutes.  Once you remove the breasts from the oven you can drizzle them with the leftover enchilada sauce and serve any leftover peppers and onions you have on the side. 

Whole Wheat Chicken Enchiladas

I love enchiladas!  Chicken, shrimp, spicy, mild...I love them all!  Eating healthy often requires giving up things like cheese and bread, thus my beloved enchiladas.  But this recipe allows you to indulge in my favorite dish without all the guilt.  The whole wheat tortillas are filling and the use of low fat cheese cuts the caloric intake almost in half!  You can enjoy these alone or paired with my One-Pot Black Beans and Rice for a complete Mexican themed meal. 


Servings: 8  Serving Size: 1 enchilada Calories: 271.2 • Fat: 10.5 g  Protein: 13 g Carb: 30.5 g  Fiber: 3.6 g  Sugars:  6.1 g

Ingredients

8.5oz chicken breast - shredded
1 tbsp EVOO
1 cup onion - finely chopped
2 cloves garlic - minced
1/2 cup cilantro - divided
1 tsp cumin
1 tsp chipotle chili powder/pepper
1/2 tsp oregano
Salt
3/4 cup tomato sauce
1/3 cup fat free chicken broth
1 cup low fat Mexican cheese
8 whole wheat tortillas

Enchilada Sauce

1.5 cups tomato sauce
3/4 cups fat free chicken broth
2 garlic cloves - minced
2 heaping tbsp chipotle chilis in adobo sauce (approx. 1 can)
1/2 tsp chipotle chili powder
1/2 tsp cumin
1/2 tsp cayenne pepper (optional)
Salt and pepper to taste

Directions

Place a saucepan over medium heat and coat liberally with cooking spray.  Cook the garlic until fragrant.  Add the tomato sauce, chicken broth, chipotle chilis, and seasoning and bring to a boil. 

 Reduce heat to low and simmer 8-10 minutes.  Remove the large chipotle chilis from the sauce and chop them into bite sized pieces, then add them back to the pot.  Set aside until you are ready to use.

Preheat your oven to 400 degrees. 

Heat the EVOO in a large skillet over medium-high heat.  Saute' the garlic and onion until the onion is translucent, approximately 2 minutes.  Stir in the chicken, tomato sauce, chicken broth, spices and 1/4 cup cilantro and cook 4-5 minutes.  Remove from heat.

Spray a large (15X11 or 13X9) glass pan with cooking spray.  Lay a tortilla on the counter and put 1/3 cup chicken mixture in the middle and roll it. 

Place it in the pan seam side down and repeat with the remaining 7 tortillas.  Top them with the enchilada sauce and cheese. 

Cover tightly with aluminium foil and bake for 25 minutes.  Top with remaining cilantro and serve. 

One-Pot Black Beans and Rice

When the weather breaks the only thing I can think about is my feet in the sand, the wind in my hair, and a margarita in my hand!  Of course the margarita pairs well with Mexican food, and has thus inspired me to make my first pot of rice and black beans.  I only started enjoying this dish in the past few years but found it to be hearty and filling.  You can add more veggies or meat and serve it as a main dish, or as a side to your favorite tacos, enchiladas  or fajitas for a great Mexican themed dinner!  Later this week I'll post my chicken enchiladas, which go perfect with these beans!  If you are not a vegetarian, you can simply saute the veggies in olive oil and swap the chicken broth for veggie broth.

Ingredients

4 piece of center cut bacon - chopped into bite sized pieces

1/2 large onion - finely chopped

3 cloves of garlic - minced

3/4 cup uncooked white rice

1.5 cups chicken broth

1 tsp cumin

1 tsp curry powder

1/2 - 1 tsp cayenne pepper (adjust per your heat preference)

1/2 tsp garlic salt

16oz black beans - drained

Directions

 

In a stockpot over medium heat, saute the bacon strips stirring occasionally with a wooden spoon.  When the bacon begins to turn brown and the fat renders add the chopped onion and garlic.  Continue to cook 4-5 minutes or until the onions turn translucent. 

 Add the rice and saute for 2 minutes.  Be sure to coat the rice in the bacon fat mixture so it does not burn.  Stir in the chicken broth, cover and simmer on low heat for 20 minutes, stirring occasionally.  Keep watch and if the liquid level gets low, add water 1/2 cup at a time. 

Once the rice is soft, add the black beans and spices and gently stir to incorporate. 

Chicken and Vegetables Stir Fry

I absolutely love Chinese Food, and stir fry is one of the easiest dishes you can re-create at home.  The base of any good stir-fry is the sauce.  This sauce has just the right amount of sweetness and heat and pairs well with pork as well as beef, in case you prefer those to chicken.  The sauce also stores well and you should have about a cup left over after making this dish;  and because of its consistency it can be re-used as a marinade for your grilled meats.  This meal can easily be doubled or tripled if you're serving a larger crowd. And don't worry if you don't have the veggies listed below on-hand; almost any vegetables work well with stir-fry!

Ingredients

Stir Fry Sauce
2/3 cup low sodium soy sauce
1/2 cup chicken broth
1/3 cup rice vinegar
3.5 tbsp sugar
3 tbsp sesame oil, divided
1 tbsp garlic, minced
1 tsp ground ginger
2 tbsp cornstarch
2 tsp red pepper flakes

1-8oz chicken breast
1/2 small onion, chopped
1.5 cups broccoli florets
1 red pepper, thinlysliced
1 cup sugar snap peas
1/2 cup carrots, thinly sliced
1 tsp toasted sesame seeds
salt and pepper

Directions

Add 1 tbsp sesame oil to a small saucepan and heat over medium heat.  Saute the garlic and ginger for 30 seconds or until fragrant, careful not to burn.  Stir in the soy sauce, chicken broth, rice vinegar, sugar, sesame oil, and red pepper flakes.  Bring the mixture to a boil.  Reduce the heat to medium-low and whisk in the cornstarch.  Continue stirring until the sauce thickens enough to coat the back of a spoon. 

Cut the chicken breast in half lengthwise creating two thin fillets.  Slice the filets into bite size strips for quicker cooking and season with salt and pepper.  Heat a wok over high heat, adding the remaining sesame oil.  When the oil just begins to smoke add the chicken to the wok, cooking for 3 minutes or until beginning to turn opaque. 

Add the vegetables to the pan and stir-fry for 1 minute, stirring occasionally.  Add 1/2 cup of stir-fry sauce to the wok, stir and toss, cooking until the chicken is completely cooked through(approximately 2-3 more minutes). 

 Sprinkle with the toasted sesame seeds and remove from heat.  Serve immediately over jasmine rice. 

Pan Seared Tilapia with Lemon Basil Sauce

If you've been following the blog the last month you've noticed I've been cooking with lemons A LOT lately!  I love the fresh taste it gives to my dishes and it goes well with almost any fresh herbs you may have on hand.  This dish allowed me to use up the rest of the fresh basil I had stored in my refrigerator but because of the versatility of lemon, you can use any fresh herbs you may have growing in your garden.  Tilapia is the perfect mild, whitefish for this dish and searing it will give you a crispy exterior while keeping the meat moist and tender.  I served this dish over jasmine rice with a side salad for a complete meal!

Ingredients

2 tilapia fillets
1 tbsp EVOO, divided
2 tbsp butter
salt and pepper
Juice of 1/2 large lemon
6-7 basil leaves
1/2 cup chicken broth


Directions

In a large heavy bottom skillet, melt 1/2 tbsp EVOO and 1 tbsp butter over medium high heat.  Slice the tilapia fillets in half, lengthwise, creating 4 large tenders.  Slice each tender into 3 pieces each; you should now have 12 bite sized tilapia pieces.  Season the fish with salt and pepper. 

When the butter begins to foam add the fish to the pan, 6 pieces at a time.  Cook 3-4 minutes or until a nice golden brown.  Flip and cook an additional 3 minutes, or until seared. 

Remove the fish to a plate and place in a warm spot, uncovered.  Add 1/2 tbsp EVOO to the pan and cook the remaining fish in the same manner, removing to the plate once complete. 

Once the fish has been cooked, turn the heat to medium and add the lemon juice, chicken broth and salt and pepper to the pan.  Simmer for 3-4 minutes, stirring occasionally.  Chiffondale your basil and add it to the pan.  Stir for 1 minute to allow the herbs to infuse the sauce.  Pour the sauce over the tilapia and serve immediately. 

Grilled Lemon, Garlic, and Herb Chicken Breast

This persistent cold weather is causing me to have dreamy thoughts of the upcoming spring season.  Flowers blooming, sunshine, and of course...grilled foods!  When I first began my weight loss journey last April it was easy for me to obtain healthy grilled meats.  As the seasons changed I had to find a way to bring the grill inside, so I invested in a grill pan.  It won't give you that "charcoal" taste that some of us love but it does the trick!  

This marinade won't overpower your chicken and is sure to please the pickiest eater.  To ensure maximum flavor, be sure to marinate your fillets for at least 4 hours and up to 12.  Not only can this be used on breasts, but it's also great on wings, pork chops, and fish.  (Don't marinate fish for more than 1 hour though or the meat will become soggy).  I only used 1 chicken breast for this recipe, since I'm only cooking for myself, but the marinade can easily be doubled or tripled!  Serve along side grilled asparagus or a crisp green salad for a quick and satisfying weeknight meal!

Ingredients

1 chicken breast,trimmed of all fat
Wax Paper
2.5 tbsp EVOO
4 garlic cloves, minced
1 tsp lemon zest - about 1 large lemon
1/4 tsp ground pepper
1/2 tsp garlic salt
1/2 tsp dried thyme
1/2 tsp oregano
Vegetable or Canola Oil for the grill pan

Directions

Split your chicken breast in half, lengthwise.  Place the breasts between the two sheets of wax paper and using a meat mallet, pound until approximately 1/2 inch thick.  Zest your lemon, being sure not to zest the white part because it is bitter.  

In a large ziplock bag combine the lemon zest, EVOO, and all spices.  Use a whisk or spoon to stir the mixture until well combined.  Add the fillets to the bag and massage the marinade into the breast, covering them thoroughly.

Refrigerate for at least 4 hours.  When ready to eat, heat your grill pan over high heat.  Coat a paper towel in vegetable or canola oil and using tongs, wipe the paper towel over the grill grates, coating thoroughly.  

Once the pan begins to smoke place the chicken breasts on the pan and cook for 3-4 minutes.  Keep the heat high to get a nice grill line on the breasts but watch them closely; the fillets will cook quickly because you pounded them thin.  

Flip and cook an additional 3 minutes, being sure not to over cook.  There's nothing worse than dry chicken breast!  Serve with lemon wedges on the side.