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Kitchen Tutorial #2

This part of the tutorial is every simple recipe I could round up from here as well as ones I make regularly but are not really worthy of publishing on their own. Easy, fast and low carb are the keys for these recipes, unpublished ones at bottom.

Common Cooking Mistakes

Salsa Verde Chili

Creamy Salsa Verde Chicken & Pasta

Baked Chicken with Creamy Sun Dried Tomato Sauce

Asian BBQ Pork Ribs

Low Carb “Potato” Salad

Quick Sausage and Greens Skillet

The Best White Chili You’ve Ever Had

Angela’s Spicy Ropa Vieja

Quickie Chicken Bake

Pork Shoulder Stew

Spicy Italian Chili

Confetti Cauliflower

First off, for the chicken dishes, you can use frozen tenders for all of them if this is easiest. If you buy fresh thin breasts or whole thighs, get some freezer bags and freeze into the # of portions you want to cook at a time. Probably 2 is my guess, so the following recipes are geared for two servings. I buy beef and pork on sale and freeze or use it immediately.

CHICKEN DISHES
Chicken Piccata (sauteed)
2 thin chicken breasts
EVOO
1 Tbl butter
Sauce
1 Tbl butter
1 clove garlic, minced
1/2 cup white wine (optional, sub chicken stock)
2 Tbl capers
1 tsp caper juice
1 lemon, zested, then cut in half to juice, but cut 2 half inch slices off first
1 tsp cornstarch mixed with 1 tbl chicken stock or water

Dry off the thin breast pieces, then season with S/P. In a large skillet, put 3-4 turns of EVOO and the butter over med hi heat. When the butter is melted and sizzling, add in chicken and sautee for about 2 mins per side – until golden. Remove and set aside.

Turn down heat to med, add second butter and garlic. Cook garlic a couple of minutes – do not burn it! Turn up heat to med hi and add wine or stock, capers, caper juice, lemon zest and cornstarch. Cook for a couple of minutes until cornstarch thickens. Taste and season with S/P. Turn down to med heat and add chicken back in along with juice of lemon. Coat chicken in sauce and serve over pasta or with asparagus for low carb.

To make quick asparagus, cut off woody ends, and put in a large skillet with about half cup water. Turn on high heat to quick boil the veg. When water evaporates, turn heat down to med hi and add in a little EVOO, S/P and lemon zest. Sautée until just tender crisp. DO NOT cook until it’s army green. Gross.

Italian Chicken (crockpot)
4 boneless, skinless chix thighs seasoned with S/P
EVOO
1 white onion, large dice
3 cloves garlic, minced
1 tsp basil
1/2 tsp oregano
1/2 tsp thyme
1 14.5 oz can diced fire roasted tomatoes (I like the garlic ones)
1 tsp sugar (to offset the acidic tomatoes)

Put a couple of turns of EVOO in crock pot and spray with PAM for easy clean up.

Layer onion on bottom of crock. Then layer thighs (if frozen, add an hour of cook time!), garlic, herbs then tomatoes. Sprinkle with sugar. Turn on crockpot to HI for 4 hrs or LO for 6+ hours. Serve with crusty bread or a veg side.

Green Chicken (crock pot or quick**)
4 boneless skinless chix thighs, seasoned with S/P
EVOO
1 white onion, large dice
3 cloves garlic, minced
1 tsp dried cilantro
1 tsp dried oregano
about 1 cup Herdez Salsa Verde
1 tsp sugar (to offset the acidic salsa)

Couple of turns of EVOO in bottom of crock then spray with PAM.

Layer onions on bottom of crock. Then thighs (add 1 hr if frozen), garlic, herbs and salsa verde just to about halfway up chicken. Sprinkle with sugar. Turn on crockpot to HI for 4 hrs or LO for 6+ hours. Serve over rice with Black beans.
** You can do this same recipe really quick in a skillet by using chicken tenders rather than thighs. Same recipe, just saute the chix until golden, then saute onions and garlic. Reduce heat to med and add in herbs, salsa and sugar. It will be done in about 15 mins if you serve with heated up beans only.

Baked Chicken Breast
2 bone in, skin on chix breast
S/P
1 clove garlic minced
1 tsp paprika (smoked if you have it or sweet)
1/2 tsp thyme
1 white onion, cut into 3/4” slices
EVOO

Lightly oil the chix all over. Mix garlic, thyme and paprika into a paste and put this under the skin. S/P liberally. Put onion slices on bottom of a square baking pan that has been sprayed with PAM. Put breasts on top of onions. Cook in a 375F oven for about 30-40 mins or until temp of thickest part of breast is 170F. If skin is not crispy enough, put under the broiler for a couple of minutes. Serve with veg of your choice.

PORK
Buy the Hormel flavoured tenderloins. They are low fat and super easy to cook. Follow package instructions. They cook in minutes and you can pair with whatever side you like.

Pork Country Ribs Korean style (crock pot)
1-2# country style boneless pork ribs (or the bone in kind is fine, too), seasoned with S/P
1 bottle Korean BBQ sauce (BiBiGo is a good brand)
1 white onion, large dice
3 cloves garlic, minced
cooked rice to serve (you can get frozen cooked rice, FYI)

Spray crock with PAM. Put onions on bottom, then ribs, then garlic, then enough sauce to barely cover ribs. Cook on HI for at least 5 hrs, up to 8 is fine. There will be a good amt of fat on top, so get several layers of paper towels and lay on top to soak up fat. Add a little fresh BBQ sauce and serve over rice.

BEEF
Crock Pot Beef Stew
1-1.5# stew beef (or chuck steak, cut large dice)
EVOO
S/P
1 tsp oregano
2 Tbl tomato paste
1 bag frozen stew veg
1 can diced tomatoes
2 Tbl L&P worcestershire sauce
1/2 cup frozen peas (at the end!)

Put a couple of turns of EVOO in bottom of crock. Layer in the beef, season with S/P, oregano and smear with tomato paste. Toss in frozen veg, L&P and diced tomatoes. Cook on HI for 4 hrs or LO for 6+ hrs. Before serving, stir in frozen peas, they’ll cook in one minute.

Quick Chili
1 # ground chicken or beef
1 clove garlic, minced
1 can Bush’s Chili Starter
1 can diced tomatoes

Follow Chili Starter instructions (does not include garlic, I put garlic in everything!). Basically, saute meat, add garlic and saute for a minute, then add starter and tomatoes. Cook for 10 mins and serve with your favourite toppings.

Quick Steak
1 flank, flat iron or skirt steak
S/P
smoked paprika
EVOO

With muscular cuts like these, the key is to not overcook. You really don’t want to go much over med rare. You can broil, but I get better results with pan searing. Rub the steak with S/P, paprika and EVOO. Get your skillet screaming hot and sear the steak for about 3 mins per side; more if it’s more than 3/4 inch thick. Serve with sauteed baby kale!

Sauteed Baby Kale
1 large box baby kale (it cooks to NOTHING I swear)
EVOO
S/P
1/2 tsp smoked paprika
2 Tbl heavy cream OR cook in 1 Tbl bacon fat

In a large skillet, do a couple of turns of EVOO over med hi heat. Add in the baby kale in batches – it will disappear as it cooks, trust me. Season with S/P and paprika. Once all kale is wilted, add in heavy cream or bacon fat.

EGGS
Boiled eggs are a perfect low carb/high protein snack!

Egg Beaters are perfect for a quick breakfast! You can nuke ’em in a bowl and top with salsa.

Frittata is pretty much whatever protein and veg you like covered with eggs. Like a quiche w/out the crust! They are GREAT for leftovers. You can also use deli meat for them! In a small nonstick skillet, saute meat/veg over med hi then add 4 beaten eggs and cook over MED, gently moving the eggs around until they are about 3/4 done. Add shredded cheese to the top and put 6” away from broiler until the cheese is golden and the eggs are puffed up. Voila! Frittata. A staple of low carb eating!

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