Spicy Pecan Popcorn Chicken

June 30, 2015 Leave a Comment
Spicy Pecan Popcorn Chicken

Spicy Pecan Popcorn Chicken

This recipe, Spicy Pecan Popcorn Chicken, these spicy and crunchy chicken nuggets are paired with a quick, creamy ranch dip.  If you can’t find coarse breadcrumbs, substitute Grape-Nuts cereal instead.

 

Spicy Pecan Popcorn Chicken Recipe

 

Spicy Pecan Popcorn Chicken

Canola oil cooking spray

¾ cup coarse dry whole-wheat breadcrumbs or Grape-Nuts cereal

½ cup pecan pieces

2 Tbsp. chili powder

¼ tsp. salt

1 egg white

1 Tbsp. water

1 lb. boneless, skinless chicken breast, cut into 1-inch cubes

¼ cup low-fat mayonnaise

¼ cup low-fat buttermilk or milk

1 tsp. dried dill or 1 Tbsp. fresh

½ tsp. garlic powder

 

Preheat oven to 450 F.  Thoroughly coat a wire rack with cooking spray and set on a foil-lined baking sheet.

Combine breadcrumbs or cereal, pecans, chili powder and salt in a food processor; process until the pecans are finely chopped and the chili powder is mixed throughout, about 1 minute.  Transfer the mixture to a shallow dish.

Whisk egg white and water in a second shallow dish.  Add chicken and turn to coat, then dredge in the pecan mixture, turning to coat evenly.  Shake off excess.   (Discard any remaining egg and pecan mixture.)   Place the chicken on the prepared rack and thoroughly coat with cooking spray.

Bake the chicken until no longer pink in the center, about 15 minutes.

Meanwhile, whisk mayonnaise, buttermilk (or milk), dill and garlic powder in a small bowl.  Serve the chicken with the dip.

4 servings

 

(Recipe for Spicy Pecan Popcorn Chicken, Diabetic Connect, 2015)

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Muffin-Tin Crab Cakes

June 24, 2015 Leave a Comment
Muffin-Tin Crab Cakes

Muffin-Tin Crab Cakes

 

This recipe, Muffin-Tin Crab Cakes, we’ve taken the frying and fuss out of crab cakes by shaping and baking them in muffin tins.  For the best taste, look for pasteurized crabmeat in the refrigerator case at your market’s fish counter, a better choice than canned varieties.  Try these cakes with tangy tartar sauce and coleslaw.

 

Muffin-Tin Crab Cakes Recipe

 

Muffin-Tin Crab Cakes

1 lb. crabmeat

2 cups fresh whole-wheat breadcrumbs

½ cup red bell pepper, minced

3 scallions, sliced

¼ cup reduced-fat mayonnaise

2 large eggs

1 large egg white

10 dashes hot sauce, such as, Tabasco

½ tsp. celery salt

¼ tsp. freshly ground pepper

6 lemon wedges, for garnish

 

Preheat oven to 450 F.  Generously coat a 12 cup non-stick muffin pan with cooking spray.

Mix crab, breadcrumbs, bell pepper, scallions, mayonnaise, eggs, egg white, hot sauce, celery salt and pepper in a large bowl; mix until well combined.  Divide mixture evenly among muffin cups.  Bake until crisp and cooked through, 20 – 25 minutes.  Serve with lemon wedges.          6 servings, 2 cakes each

*  Cover and refrigerate for up to 2 days.  Reheat in microwave or serve cold.

 

(Recipe for Muffin-Tin Crab Cakes, Diabetic Connect, 2015)

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Swedish Meatballs

May 22, 2014 Leave a Comment
Swedish Meatballs

Swedish Meatballs

 

This recipe, Swedish Meatballs is from Diabetic Connect.  These Swedish meatballs are made with a combination of lean ground turkey breast and ground pork, flavored with nutmeg and cardamom and simmered in a creamy mushroom sauce.  Serve over brown rice pilaf spiked with almonds and currents or whole-wheat egg noodles.

 

Swedish Meatballs Recipe

Swedish Meatballs

½ cup finely chopped onion

¼ cup whole-wheat breadcrumbs

¾ tsp. salt, divided

½ tsp. freshly ground pepper

¼ tsp. freshly grated nutmeg

¼ tsp. ground cardamom

8 oz. ground turkey breast

8 oz. ground pork

1 Tbsp. extra-virgin oil

1 lb. button mushrooms, sliced

1 ¼ oz. can reduced-sodium chicken broth

¼ cup flour

½ cup reduced-fat sour cream

¼ cup finely chopped flat-leaf parsley

1 Tbsp. seedless raspberry jam

 

Combine onion, bread crumbs, ¼ tsp. salt, pepper, nutmeg and cardamom in a large bowl.  Add turkey and pork; gently mix to combine (DO NOT OVERMIX).  Using a scant 2 tablespoons for each, make about 20 meatballs.

Heat oil in a large nonstick skillet over medium heat.  Add the meatballs and cook, turning occasionally and reducing the heat if the pan gets too HOT, until almost cooked through, 10 to 12 minutes.  Transfer to a plate.

Add mushrooms to the pan and increase heat to medium-high.  Cook, stirring occasionally, until their liquid has been released and evaporated, 8 to 10 minutes.

Whisk broth and flour in a bowl and add to the pan along with the meatballs.  Bring to a simmer and cook until the meatballs are just cooked through and the sauce is thickened, about 2 minutes.  Remove from the heat.  Add sour cream, parsley, jam and the remaining ½ teaspoon salt to the sauce; gently stir until combined.           5 servings   (4 meatball 2/3 cup sauce)

*  Freeze cooked meatballs in sauce airtight for up to 3 months.  Defrost before reheating. 

 

(Recipe for Swedish Meatballs came from Diabetic Connect, 2014)

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