Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

September 10, 2015 Leave a Comment
Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

This recipe, Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard, tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying.  Blackberries (or raspberries, if you prefer) combined  with whole-grain mustard make for a sweet-and-savory dipping sauce.  Then serve it with steamed broccoli and carrots for a complete meal.

 

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard Recipe

 

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

1 cup fresh blackberries or raspberries, finely chopped

1 ½ Tbsp. whole-grain mustard

2 tsp. honey

1 Lb. chicken tenders, cut in half crosswise (see Tip)

½ tsp. salt

¼ tsp. pepper

3 Tbsp. cornmeal

1 Tbsp. extra-virgin olive oil

 

Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.

Sprinkle chicken tenders with salt and pepper.  Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).

Heat oil in a large nonstick skillet over medium-high heat.  Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones).  Serve the chicken nuggets with the berry mustard.

TIP:  Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts.  They can also be purchased separately.  Four 1 oz. tenders will yield a 3 oz. cooked portion.  Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”

 

(Recipe for Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard, Diabetic Connect, 2015)

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Shrimp Piccata with Zucchini Noodles

June 6, 2015 Leave a Comment
Shrimp Piccata with Zucchini Noodlesi

Shrimp Piccata with Zucchini Noodles

 

The tangy sauce of this Italian-restaurant favorite is a natural with shrimp.  Serving it over zucchini noodles (Veggetti, as seen on TV, this is a spiral vegetable slicer) keeps the dish summery and low-cal, but it’s also delicious with whole-wheat spaghetti

 

Shrimp Piccata with Zucchini Noodles Recipe

 

Shrimp Piccata with Zucchini Noodles

5-6 medium zucchini (2 ¼ – 2 ½ lbs.), trimmed

½ tsp. salt

2 Tbsp. butter

2 Tbsp. extra-virgin olive oil, divided

2 garlic cloves, minced

1 lb. raw shrimp (21-25 count), peeled and deveined, tails left on if desired

1 cup low-sodium chicken broth

1 Tbsp. cornstarch

1/3 cup white wine

¼ cup lemon juice

2 Tbsp. chopped fresh parsley

 

Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips.  Stop when you reach the seeds in the middle (seeds make the noodles fall apart).    Place the zucchini “noodles” in a colander and toss with salt.  Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water.

Meanwhile, heat butter and 1 tablespoon oil in a large skillet over medium-high heat.  Add garlic and cook, stirring for 30 seconds.  Add shrimp and cook, stirring for 1 minute.

Whisk broth and cornstarch in a small bowl.  Add to the shrimp along with wine and lemon juice.  Simmer. Stirring occasionally, until the shrimp is just cooked through, 4 to 5 minutes.  Remove from heat.

Heat the remaining 1 tablespoon oil in a large non-stick skillet over medium-high heat.  Add the zucchini

noodles and gently toss until hot, about 3 minutes.  Serve the shrimp and sauce over the zucchini noodles, sprinkled with parsley.

Serves 4

 

(Recipe for Shrimp Piccata with Zucchini Noodles, Eating Well Magazine, 2015)

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Orecchiette with Broccoli Rabe

February 5, 2015 Leave a Comment

 

Orecchiette with Broccoli Rabe

Orecchiette with Broccoli Rabe

This recipe, Orecchiette with Broccoli Rabe, was in the September/October 2014 issue of Eating Well magazine.  In this iconic pasta dish of Puglia, anchovies are mashed into olive oil to add amazing depth to the garlicky sauce.  Assertive broccoli  rabe has the featured role, though, so even anchovy needn’t be afraid.

Orecchiette with Broccoli Rabe Recipe

 

Orecchiette with Broccoli Rabe

2 tsp. salt

12 oz. orecchiette pasta (about 3 ½ cups)

2 lb. broccoli rabe (about 2 bunches)

¼ cup extra-virgin olive oil

3 cloves garlic, chopped

½ tsp. crushed red pepper

8 anchovy fillets, chopped

1 pint cherry tomatoes, halved

Freshly grated Parmesan cheese

 

Bring 2 quarts of water to a boil in a large pot.  Stir in salt, add pasta and cook according to package instructions until just tender.  Drain, reserving ½ cup of the water.

Meanwhile, thoroughly wash broccoli rabe and trim off tough ends.  Chop into 2 inch lengths.   Leave some on the water clinging to the leaves and stems; this will help create a sauce.

Heat oil in a large skillet over medium heat until it starts to shimmer.  Add garlic, crushed red pepper and anchovies, mashing the fillets until they dissolve.  Add the broccoli rabe (you may have to do this in batches, stirring each batch a little until it wilts enough to add more).  Cook, stirring, until almost tender, 6 to 10 minutes.  Add tomatoes and toss until they begin to soften, about 2 minutes.  Add the pasta and toss to coat.  If it’s to dry, add a little of the reserved pasta water.  Serve immediately, garnished with Parmesan.

 

(Recipe for the Orecchiette with Broccoli Rabe, was in Eating Well Magazine, 2014)

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Basil, Shrimp and Zucchini Pasta

November 15, 2014 Leave a Comment

 

Basil, Shrimp and Zucchini Pasta

Basil, Shrimp and Zucchini Pasta

This recipe, Basil, Shrimp and Zucchini Pasta is from Diabetic Connect.  This quick-cooking, healthy dinner is a simple combination of zucchini, shrimp and pasta flecked with plenty of fresh basil.  If you have leftover cooked pasta from another meal, use it and skin Step 2.  Since the recipe combines a starch, vegetable and the shrimp, all you need is a fruit or vegetable salad to round out the menu.

                                                           Recipe by:   Nancy Baggett

 

Basil, Shrimp and Zucchini Pasta Recipe

 

Basil, Shrimp and Zucchini Pasta

½ cup chopped fresh basil leaves, divided

1 can (8 oz.) tomato sauce

2 tsp. plus 1 Tbsp. extra-virgin oil, divided

2 cloves garlic, minced

¼ tsp. salt

¼ tsp. freshly ground pepper, or more to taste

Pinch of cayeene pepper, to taste

1 lb. peeled and deveined raw shrimp (31-40 per 1 lb.)

2 cups orecchiette or other small pasta, preferably whole-wheat

2 medium zucchini or summer squash or 1 of each

 

.Combine ¼ cup basil, tomato sauce, 2 teaspoons oil, garlic, salt, pepper and cayeene in a medium bowl.  Stir in shrimp; let stand for at least 10 minutes and up to 30 minutes.

Meanwhile, cook past in a large pan of boiling water until just tender, 8 to 11 minutes or according to package directions.  Drain.

Quarter squash lengthwise and cut into ¼ inch thick slices.  Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat until hot but not smoking.  Add the shrimp mixture along with the squash.  Cook, stirring, UNTIL THE SHRIMP ARE PINK AND JUST BARELY COOKED THROUGH, 3 to 4 minutes.  Stir in the pasta and heat, stirring, until piping hot, 1 to 2 minutes.  Stir in the remaining ¼ cup basil and season with pepper.        4 servings

 

(Recipe for Basil, Shrimp and Zucchini Pasta came from Diabetic Connect, 2014)

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Chile-Garlic Shrimp

May 1, 2014 Leave a Comment

 

Chile-Garlic Shrimp

Chile-Garlic Shrimp

This recipe, Chile-Garlic Shrimp is from Diabetic Connect.  These spicy sautéed shrimp are hard to resist.

 

Chile-Garlic Shrimp Recipe

Chile-Garlic Shrimp

2 Tbsp. extra-virgin oil

10 cloves garlic, thinly sliced

2 lbs. large shrimp, shelled and deveined

2 dried red chiles (plus more for garnish, if desired)

2 tsp. brandy

2 Tbsp. chopped fresh parsley

 

Heat oil in a medium sauté pan over high heat.  Sauté garlic until browned, about 2 minutes.  Add shrimp and chiles; sauté until shrimp are cooked through, about 4 minutes.  Add brandy and cook 1 minute more.  Remove from heat.  Transfer to a platter or divide equally among 8 small plates.

Sprinkle with parsley, add salt to taste and serve.

 

(Recipe for Chile-Garlic Shrimp came from Diabetic Connect, 2014)

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Thyme & Sesame Crusted Halibut

April 4, 2014 Leave a Comment
Thyme & Sesame Crusted Halibut

Thyme & Sesame Crusted Halibut

 

This recipe, Thyme & Sesame Crusted Halibut is from Diabetic Connect.  Quickly roasting fish at high heat keeps it moist and succulent.  The thyme and sesame crust gives this halibut a distinctive finish.

Thyme & Sesame Crusted Halibut Recipe

 

Thyme & Sesame Crusted Halibut

2 Tbsp. lemon juice

2 Tbsp. extra-virgin olive oil

1 clove garlic, minced

Freshly ground pepper, to taste

1 ¼ lbs. halibut, or mahi-mahi, cut into 4 portions

2 Tbsp. sesame seeds

1 ½ tsp. dried thyme leaves

¼ tsp. coarse sea salt or kosher salt

Lemon wedges

 

Preheat oven to 450 F.  Line a baking sheet with foil.  Mix lemon juice, oil, garlic and pepper in a shallow glass dish.  Add fish and turn to coat.  Cover and marinate in refrigerator for 15 minutes.

Meanwhile, toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until golden and fragrant, 2-3 minutes.  Transfer to a small bowl to cool.  Mix in thyme.

Sprinkle the fish with salt and coat evenly with the sesame seed mixture, covering the sides as well as the top.  Transfer the fish to the prepared baking sheet and roast until just opaque in the center; 10 to 14 minutes.  Serve with lemon wedges           4 servings

 

(Recipe for Thyme & Sesame Crusted Halibut came from Diabetic Connect, 2014)

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Lemon & Dill Chicken

September 13, 2013 Leave a Comment


Lemon & Dill Chicken

Lemon & Dill Chicken

This recipe for Lemon & Dill Chicken gets a “10” from me.  It’s from “Diabetic Connect” by Eating Well.  Try this recipe, it’s really good.  When I made this recipe I made it for dinner for my son and myself.  My son ate it all and said “it was good because it was different and tasty”.  Keep your eyes open for other recipe from Diabetic Connect.

Lemon & Dill Chicken Recipe 

Lemon & Dill Chicken

4 boneless skinless chicken breast

Salt & pepper to taste

3 tsp. extra-virgin olive oil, or canola oil, divided

¼ cup finely chopped onion

3 cloves garlic, minced (I used chopped garlic in a jar)

1 cup reduced-sodium chicken broth

2 tsp. flour

2 Tbsp. chopped fresh dill, divided (I used chopped dill from the spice rack)

1 Tbsp. lemon juice (I used RealLemon from concentrate)

Season chicken breast on both sides with salt and pepper.  Heat 1 ½ teaspoons oil in a large heavy skillet over medium-high heat.  Add the chicken and sear until well browned on both sides, about 3 minutes per side.  Transfer chicken to a plate and tent with foil.

Reduce heat to medium.  Add the remaining 1 ½ teaspoons oil to the pan.  Add onion and garlic and cook, stirring, for 1-2 minutes.  Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan.  Cook, whisking, until slightly thickened, about 3 minutes.

Return the chicken any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes.  Transfer the chicken to a warmed platter.   Season sauce with salt and pepper and spoon over the chicken.  Garnish with the remaining 1 tablespoon chopped fresh dill.

(Recipe for Lemon & Dill Chicken came from Diabetic Connect by Eating Well, September, 2013)

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