Posts Tagged ‘low fat’

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Greek Yogurt Chicken

January 13, 2014

Choosing my 100th post was pretty simple, even though it had to meet many requirements. Number one hundred needed to be a reflection on what I try to maintain with this blog Something simple that could be served from family to fancy, appealing to many, healthy, and diverse in that you could switch up ingredients in case you didn’t have something on hand. I hesitated to label this as Greek chicken, because the only ingredient used that was Greek was the yogurt. Using plain yogurt, and Greek seasonings such as rosemary, with hints of lemon would lend itself to that, but I didn’t want to just be held to one mode of seasoning. This works with any flavor of yogurt, though I find the ones that aren’t sweet more appealing, and of course,plain. I’ve made this at least a dozen times. Those who  I have shared the recipe have made it more than once. Everyone loves it. I hope you do too.

4-5 nice size chicken thighs, skin on

1 small container Greek yogurt, today I have lime

1 T. olive oil

2 T. dried parsley

2. T. dried rosemary

1 t. Perfect Pinch – I think this is a must

1/2 t. black pepper

1/2  medium lemon, juiced and zest

4 cloves garlic, finely minced

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Combine all ingredients well, except chicken and half of the minced garlic. I like to use a plastic container with a lid. Baggies are nice but I have had one too many a bone break through a bag.

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Generously coat the chicken. Gently lift the skin without removing. Put a tablespoon or two  of yogurt mix under the skin pocket. Sit it in the fridge for an hour, or 24 hours. The taste will get stronger the longer you leave it  in the mix. In a rush? You will  still have great flavor in an hour.

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Take chicken out of the refrigerator and pre heat the oven to 400. Arrange the chicken in a foil lined pan, not touching each other. Evenly distribute the other half of the minced garlic on top and another sprinkle of  Just  A Pinch (Don’t miss this step ) Use a pan with sides, as the juices are flavored beautifully.

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Bake for 20 minutes. Reduce heat to 350* and bake for another 20 minutes. No more! Let rest before serving for  5 minutes.

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Served with Roasted Broccoli and Garlic.

 

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Honeymoon Soup

December 4, 2012

Once the holiday turkey has provided the last bit of meat for a meal,it’s final hurrah is soup. Stock made with  roasted bones, like a roasted vegetable,will have a rich,more intense flavor than it’s boiled brothers. Since the majority of  the skin is gone as well,it is a very low fat stock.There  is little  to no skimming needed. Honeymoon Soup is a take off  on  the  classic  Italian wedding soup.The dense flavor of the stock holds up well to the addition of  jalapenos to a basic mirepoix, and jalapeno and turkey meatballs.

The Stock

bones from one 14 or more lb. turkey,or 2 breasts (can also be done with chicken carcass)

1 large sweet onion, rough chop

3 stalks celery,cut in at least 1” pieces

1/2 bag mini carrots

2 jalapenos,ribs and seeds mostly removed depending on heat you want

2 cans vegetable broth (or chicken)

2-3 C. water

2 C. cooked wild and brown rice (optional)

Put the broth, cold water and bones in 8 quart stock pot,making sure bones are covered.Bring to slight boil and  then simmer at least 3 hours.

Meatballs

1 lb. ground turkey

3 cloves garlic,crushed

2 slices soft bread,crust removed

1/2 C. milk

2 jalapenos,very finely chopped (seeds and ribs  removed depending on your heat  sensor!)

1 t. ground bl. pepper

Crumble the bread and cover with milk.When absorbed,combine with meat, garlic,jalapenos and pepper. Put in the fridge until the soup is  almost   done.

Strain your soup,making sure   any little pieces of  bone are gone. Put the broth back into the stock pot,or in my case I transfer it to my crock pot,which is too small for making the  stock.

Get  meat out of  fridge and make teaspoon sized mini meatballs. Brown on all sides in a frying pan. (about 15 minutes total cooking),Deglaze the pan with 1/2 C. water and put in the broth.

Melt one tablespoon butter in the same frying pan and start your mirepoix and jalapenos,. Cook only fifteen minutes,just enough to heat them through.Add them to your broth. Simmer on low about 2 hours,until vegetables are just barely soft.

I add rice individually to each serving,rather than cook in the soup. I recommend heating the rice before adding, as it will cool the soup considerably. So if you are adding the starch, now is the time to do it! Put the rice in the bottom of your bowl, and ladle your soup carefully over it.

Pour into bowls or large mugs, topped with a few slices of  raw jalapeno.. Perfect fall warmth…

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