White Chicken Chili

1 small yellow onion, diced
1 tbsp olive oil
2 cloves garlic, finely minced
4 cups chicken broth
2 (15 oz) cans cannellini beans, drained and rinsed
1 pkg frozen cauliflower
1 (7 oz) can diced green chilies
1 1/2 tsp cumin
1/2 tsp paprika
1/2 tsp dried oregano
1/2 tsp ground coriander
1/4 tsp cayenne pepper
salt and freshly ground black pepper , to taste
1 1/4 cup frozen or fresh corn
2 1/2 cups shredded cooked rotisserie or left-over chicken
1 tbsp fresh lime juice
2 tbsp chopped fresh cilantro, plus more for serving
Tortilla chips or strips, monterrey jack cheese, sliced avocado for serving (optional)

Heat olive oil in a large pot over medium-high heat. Add onion and saute 4 minutes minutes. Add garlic and saute 30 seconds longer.

Simmer chicken broth with 1 c beans and cauliflower until cauliflower is tender.  Blend until smooth and add to pot with onions and garlic.

Add green chilies, cumin, paprika, oregano, coriander, cayenne pepper and season with salt and pepper to taste. Bring mixture just to a boil then reduce heat to medium-low and simmer 15 minutes.

Add remaining beans to soup along with corn and stir well. Simmer 5 - 10 minutes longer.

Stir in chicken, fresh lime juice and cilantro. Serve with Monterrey Jack cheese, more cilantro, avocado slices and tortilla chips if desired.

Makes 6 servings
648 calories
49g protein
40g fat
25g carbs

Fettuccine Alfredo

16 ounces fettuccine
6 tablespoons butter
1 tablespoon garlic, minced
2 tablespoons all-purpose flour
1 ½ cups heavy cream
1 ½ cups whole milk
½ cup grated parmesan cheese
½ cup grated romano cheese
salt and black pepper, to taste

Boil the fettuccine according to package instructions. As the water preheats, begin the sauce.

Melt the butter in a large saucepan over medium heat. Add the garlic and cook for one minute.

Whisk in the flour and cook for 1 minute, stirring continuously.

Add the heavy cream in splashes, stirring continuously. Add the milk in the same manner.

Bring to a gentle bubble, then reduce heat to low to bubble. It will continue to thicken as it simmers.

Slowly stir in the cheese. Taste and season with salt/pepper if desired.

Drain the pasta and carefully mix it into the sauce until well incorporated. The pasta will absorb the sauce and it will continue to thicken.

Spaghetti and Meatballs

Sauce:
1 medium onion, quartered
5 cloves minced garlic
2 (28 ounce) cans whole peeled tomatoes
1 (6 ounce) can tomato paste
2 teaspoons salt
1 teaspoon white sugar
1 bay leaf
1 teaspoon dried basil
½ teaspoon ground black pepper
1 teaspoon salt

Meatballs
2 pound ground beef
2 cups bread crumbs
2 tablespoons dried parsley
2 tablespoons grated Parmesan cheese
1/2 teaspoon ground black pepper
1 teaspoon salt
1 teaspoon garlic powder
2 eggs

In a high powered blender, blend onion, garlic and one can of tomatoes and pour into a large saucepan.  Blend remaining can of tomatoes with tomato paste and pour into saucepan. Add salt, sugar, bay leaf, basil, pepper and salt.  Cook over medium heat until mixture comes to a boil. Cover, reduce heat to low, and simmer 30 minutes. 

While sauce is simmering, make the meatballs.  In a large bowl, combine ground beef, bread crumbs, parsley, Parmesan, 1/2 teaspoon black pepper, 1 teaspoon salt, garlic powder and eggs. Mix well and form into 24 balls. 

Add meatballs to sauce, increase heat and return to simmer.  Cover, reduce heat to low and simmer 30 minutes more until meatballs are cooked through.

Serve with spaghetti and garlic bread.

Buffalo Chicken Spaghetti Squash Casserole

One medium spaghetti squash, roasted and shredded
3 cups cooked cubed chicken
2 eggs
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/3 cup Frank’s Original Red Hot Sauce
1/2 cup blue cheese, crumbled (optional)

Preheat oven to 400 degrees

In a bowl, mix together squash, chicken, eggs, onion powder, garlic powder and hot sauce. Mix well.

Gently stir in blue cheese crumbles.

Pour mixture in a greased 9x13 baking dish. Bake at 400 degrees for 30-40 minutes or until top starts to brown and it's hot all the way through. Let rest for 5 minutes before serving.  

Top with additional hot sauce and blue cheese if you like!

 

Creamy Enchilada Casserole

1 1/2 pounds cooked chopped chicken breasts
1 8 oz pkg cream cheese
4 cloves garlic, minced
1 tbsp cumin
2 tsp salt
1 tsp pepper
1 15 oz can petite diced tomatoes, drained
8 green onions, chopped
1 7 oz can diced green chiles
½ c chopped cilantro
¼ c lime juice
12 tortillas
1 15 oz can green enchilada sauce

Preheat oven to 350 degrees.

Beat chicken, cream cheese, garlic, cumin, salt and pepper together in a bowl.  Stir in drained tomatoes, green onions, green chiles, cilantro and lime juice and mix well.

Spray a 9x13 pan with cooking spray.  Spread ¼ enchilada sauce on the bottom.  Top with 4 tortillas to cover the bottom.  Top with ½ the chicken mixture followed by another 4 tortillas.  Repeat with the remaining chicken mixture and remaining tortillas.  Pour remaining enchilada sauce over the top, covering all the tortillas. 

Bake in preheated oven until heated all the way through, about 30 minutes.

Thai Green Curry Soup

2 pounds chicken breast tenders
2 quarts chicken stock 
2 bags frozen cauliflower
4-8 tablespoons green curry paste
2 cans coconut milk
3 tablespoons fish sauce
1 tablespoon sweetener
16 ounces sliced mushrooms
4 sweet potatoes, peeled and diced
8 carrots, peeled and diced
1 can baby corn, drained and rinsed
Salt and pepper to taste

Season chicken with salt and pepper and bake at 350 degrees for 20 minutes.  Remove, cool slightly and chop into bite-size pieces.

While chicken is cooking, simmer 1 quart chicken stock with 1 bag of frozen cauliflower, about 10 minutes.  Pour into a blender (be careful) and blend until smooth.

While chicken is cooking and cauliflower is simmering, in a large pot, mix together curry paste and coconut milk.  Add fish sauce, sweetener and remaining quart of chicken stock.  Add blended cauliflower and mix well.  Taste and adjust seasonings if needed.  Some curry paste is spicier than others so start small and work your way up until it matches your taste.  

Add mushrooms, potatoes and carrots and bring to a boil.  Simmer 15 minutes or until veggies are tender.  Add chicken and baby corn.  Taste for seasonings and adjust again if needed.  Simmer 5 more minutes and serve with lime wedges and chopped green onions and cilantro.

This makes a BIG pot of soup, can half the recipe if you want a smaller amount.

*Sub another non-starchy veggie for the sweet potato to make this THM-S

Spaghetti Squash Pizza Casserole

1 pound ground beef
1 small onion, chopped
2 garlic cloves, minced
5 cups cooked and shredded spaghetti squash (about 1 medium spaghetti squash)
1 15 ounce can diced tomatoes, with juice
1 teaspoon dried basil
1/2 teaspoon dried oregano
2 eggs, beaten
4 ounces pepperoni slices
1 can black olives, sliced in half
any other pizza toppings you would like

Preheat oven to 400 degrees.

In a cast iron skillet brown ground beef.  Add onion and cook until onion is softened and translucent.  Add garlic and cook another 2-3 minutes until garlic is soft and fragrant. Taste and season with salt and pepper as you go.  

Add spaghetti squash, tomatoes, basil and oregano and mix well.  Taste and adjust seasonings. Pour beaten eggs over and mix quickly so the eggs don’t cook on top of the hot mixture or against the sides or bottom of the pan.  Level off the mix and place in preheated oven for 30 minutes.

While the bottom layer is baking, prepare the toppings you would like.  When 15 minutes are left on the cooking time add all toppings and finish baking the remaining 15 minutes.

Remove from oven and allow to cool 10 minutes before serving.

Thai Red Curry

1 tablespoon coconut oil
2 pounds boneless, skinless chicken breasts, cut into 1-inch chunks
Kosher salt and freshly ground black pepper
3 cloves garlic, minced
4 ounces red curry paste (small jar, about 6 tbsp)
2 (13.5-ounce) cans coconut milk
3 carrots
4 green onions, thinly sliced
3 ounces snow peas (about 1 cup)
1 tablespoons freshly squeezed lime juice
2 cups cooked brown rice

Heat coconut oil in a large pot over medium heat. Season chicken with salt and pepper. Add chicken to the pot and cook until golden, about 3-5 minutes. 

Add garlic and red curry paste, mix well and cook until fragrant, about 1 minute.

Stir in coconut milk and carrots. Bring to a boil; reduce heat and cook, uncovered, stirring occasionally, until reduced and thickened, about 10-15 minutes.

Stir in green onions and snow peas and cook until just tender, about 3 minutes.

Remove from heat; stir in lime juice; season with salt and pepper, to taste.

Serve immediately with brown rice.

Chicken Fried Cauli Rice

1 ½ cups egg whites
Salt and pepper to taste
Nutritional yeast
1 tbsp coconut oil
1 cup frozen peas
2 carrots, peeled and finely chopped
1 bag frozen riced cauliflower
8 green onions, minced
3 cloves garlic, minced
1 ½ pounds roasted and diced chicken breasts
3 cups cooked brown rice
¼ cup soy sauce
1 tbsp sesame oil

Heat a large skillet over medium-high heat and spray with cooking spray.  Pour the egg whites into the pan and season with salt, pepper and nutritional yeast.  Let the egg whites set then turn them over to finish cooking.  Chop into small pieces with wooden spoon. Remove from the skillet and set aside.

In the same pan, add coconut oil then add the peas, carrots, cauliflower rice, green onions and garlic.  Season to taste and saute 8-10 minutes or until carrots are tender.

Add chicken and cook until warm.  Return the egg whites to the skillet and add brown rice and soy sauce.  Saute 2-3 minutes until well mixed and everything is hot.  Drizzle sesame oil over and mix well.  Serve hot.

Asian Salmon

1 1/2 lbs. salmon fillet
1 tablespoon coconut oil
1 teaspoon sesame oil 
2 tablespoon soy sauce
1 tablespoon rice vinegar
2 tablespoon brown sugar
3 garlic cloves minced
2 teaspoons fresh ginger, minced
1/2 teaspoon pepper

Preheat oven to 375 degrees F. Prepare a sheet pan with a piece of foil that is twice as wide as the sheet pan, with half on the pan and half off so you can later fold it like a book.  Place salmon on the foil on the pan.

In a small saucepan, add remaining ingredients and mix well.  Warm this mixture just until coconut oil melts.  Spoon mixture over the salmon. Fold the foil off the pan over the salmon, covering completely and sealing the packet closed.

Place into oven and bake until cooked through, about 15-20 minutes. Open the packet and baste the salmon with the sauce.  Broil for 2-3 minutes until cooked through.

Greek Chicken

2 tablespoons olive oil
2 tablespoons fresh lemon juice
1 tablespoon lemon zest
1 teaspoon paprika
2 teaspoons dried oregano
2 teaspoons dried basil
1 teaspoon dried thyme
3 cloves garlic, minced
1 shallot, minced
1 teaspoon salt
½ teaspoon black pepper
2 pounds boneless, skinless chicken, cut into 1-inch chunks

In a medium bowl, combine olive oil, lemon juice, lemon zest, paprika, oregano, basil, thyme, garlic, shallot, salt and pepper.

Stir in chicken until well combined; marinate for 2 hours.  (can do only ½ and hour or up to overnight but 2 hours is just right)  Soak bamboo skewers in water.

Preheat grill to medium heat. Thread chicken onto skewers. 

Add skewers to grill, and cook, turning occasionally, until the chicken is completely cooked through, about 10 minutes.

Serve with grilled veggies, cucumber yogurt dip and pitas.

Cottage Pie

4 tablespoons butter
1 onion, diced
3 carrots, diced
½ teaspoon ground cinnamon  
½ tablespoon basil
½ tablespoon parsley
1 teaspoon rosemary
1 teaspoon oregano
1 teaspoon thyme
1 tablespoon tomato paste 
2 tablespoons all-purpose flour
1 ½ cups beef broth
1 pound lean ground beef, browned and cooled
salt and pepper to taste
freshly mashed potatoes (6 servings)
1 cup shredded cheddar cheese

Preheat oven to 400 degrees F (200 degrees C).

Place a large, oven safe skillet over medium heat. Melt butter then add onion and carrot and sauté until onion begins to brown, about 5 minutes.

In a small bowl, mix together cinnamon, basil, parsley, rosemary, oregano and thyme.  Add mixture to onion and carrots and sauté until herbs are fragrant about 2 minutes.

Add tomato paste, mix well and sauté for 1 minute.

Add flour, mix well and sauté for 1 minute.

Whisk in beef broth.

Add ground beef and salt and pepper to taste. Lower heat and simmer mixture for 15 minutes, stirring occasionally, until almost all of liquid has been absorbed. 

Spread potatoes evenly over beef filling. Sprinkle with grated cheddar cheese.

Bake in preheated oven for 25 minutes, until top is browned and filling is bubbly.

Braised Korean Chicken

2 pounds boneless/skinless chicken thighs
2 pounds yellow/gold potatoes
1 pound carrots
1 medium onion
1 bunch scallions
2 tablespoons minced garlic
1/2 cup soy sauce
2 tablespoons fish sauce
4 tablespoons brown sugar
Ground black pepper
1 tablespoon sesame oil

Cut chicken into bite-size chunks. Trim off excess fat.

Peel and cut the potatoes, carrots and onion into bite-size chunks.  Slice green onions on a diagonal.

Add the chicken pieces to a large pot. Pour 3 cups of water over the chicken. Add the soy sauce, fish sauce, brown sugar and black pepper. Bring it to a boil over high heat, uncovered, and continue to boil for about 10 minutes. Skim off the foam.

Add the potatoes, carrot, onion and garlic. Cover, and cook for 8 to 10 minutes.

Gently mix in the scallions and continue to cook, uncovered this time, for an additional 3 minutes. Stir in the sesame oil.

Spicy Version:
Add 1/2 cup kochijang and 1/4 cup red pepper flakes when adding soy sauce.

*Next time, try adding 2 tsp minced ginger

Yukgaejang

1-2 pound beef brisket, cut into several pieces along the grain
5 dried shiitake mushrooms
1 medium onion, cut in half
12 ounces mung bean sprouts, washed and drained
15 green onions, cut into 2½ inch long pieces
6 ounces of soaked gosari (about 2 cups), cut into 2½ inch long pieces

Sauce
6 tablespoons Korean hot pepper flakes
8 cloves of garlic, minced
1 tablespoon salt
4 tablespoons soy sauce
2 tablespoons sesame oil
1/2 teaspoon black pepper

In a large pot, bring 4 quarts (1 gallon) of water to a boil. Add the beef along with the dried shiitake mushrooms and the onion. Bring to a boil and simmer for 1 hour over medium heat.

While it boils, make the seasoning sauce and prepare the vegetables.

Combine the sauce ingredients in a bowl and mix it well and set aside.

Put the mung bean sprouts, green onions, and gosari in a large bowl.

1 hour later, check the beef. Take a sample chunk and split it with your fingers or fork. If it splits nicely, it’s done. If it’s a little tough to split, let it cook for 10 more minutes.  Meat should be tender enough for you to tear off brisket by hand pretty easily. There will still be a little bit of resistance and that’s OK since we will be cooking the meat further. 

When it’s done, remove the beef, onion, and mushrooms with a slotted strainer.

Let the beef and mushrooms cool down and discard the cooked onion. When cooled enough to handle, slice the mushrooms and pull the beef apart into strips.  Add to bowl with the veggies.

Mix the vegetables, meat and mushrooms with the seasoning sauce by hand until well incorporated. Add to the boiling stock.

Cover and cook 20 minutes over medium high heat until the vegetables are cooked through and tender, but not mushy.

Taste the soup and adjust seasoning. Add more salt, pepper or more chili powder to taste.

Serve hot.

Creamy Chicken and Wild Rice Soup

2 (16 ounce) bags frozen cauliflower

2 quarts chicken broth
4 ounces 1/3 less fat cream cheese
3 cups chopped carrots
3 cups chopped celery
1 large onion, diced
¾ cup wild rice
3 teaspoons salt (to taste)
1 teaspoon pepper (to taste)
1 ½ teaspoons dried thyme
4 cups cooked chicken

Put cauliflower and 1 ½ quarts of chicken broth in a large pot over high heat and bring to a quick boil.  Turn the heat down and simmer, covered, about 10 minutes until cauliflower is tender. Scoop out the cauliflower with a slotted spoon and transfer to a blender.  Add remaining 2 cups chicken broth and 4 ounces cream cheese to the blender and set aside.

Add the carrots, celery, onion, wild rice, salt, pepper and thyme to the pot with the broth used to cook the cauliflower.  Bring to a boil and simmer 45 minutes to 1 hour or until veggies are tender and rice begins to break open.

Blend the mixture in the blender for 1 minute or until smooth.  Transfer blended mixture to the pot and stir well. Add the chicken and continue to simmer another 15 to 20 minutes.  Check for seasonings and serve.

Lentil Soup

2 tablespoons coconut oil

1 medium onion, chopped
1 bell pepper, chopped
4 carrots, peeled and chopped
4 cloves of garlic, minced
1 tsp garlic powder
1 tsp onion powder
1 tsp chili powder
1 tsp cumin powder
1 tsp curry powder
1 tsp turmeric powder
1/2 tsp cayenne pepper
1 1 pound bag of lentils
8 cups chicken broth
salt and pepper to taste

Heat oil in a large pot over medium heat.  Add onion, bell pepper and carrots and cook until soft, about 7 minutes. Add garlic and spices and cook stirring constantly until fragrant, about 2 minutes.  Add lentils and broth and mix well.  Bring to a boil then reduce to a simmer and cover.  Simmer 1 hour until lentils are tender.  Stir occasionally and add additional broth or water if needed.

Indian Chicken Curry

3 pounds skinless, boneless chicken breasts (thighs) cut into 1-inch pieces
Salt
1/2 cup cooking oil
1 1/2 cups chopped onion
1 tablespoon minced garlic
1 1/2 teaspoons minced fresh ginger root
2 tablespoons curry powder
2 teaspoons garam masala
2 teaspoons ground cumin
2 teaspoons ground turmeric
2 teaspoons ground coriander
1/2 teaspoon cayenne pepper (to taste)
1 (15 ounce) can crushed tomatoes
1 (5.3 ounce) container plain yogurt
1 (13.5 ounce) can coconut milk
2 tablespoons chopped fresh cilantro, plus more for garnish
¼ cup golden raisins
1 tablespoon fresh lemon juice
salt and pepper to taste

Sprinkle the chicken with salt. Heat the oil in a large pot over medium high heat; partially cook the chicken in the hot oil in batches until browned. Transfer the browned chicken breasts to a plate and set aside.

Add the onion to the oil remaining in the pot and cook and stir until the onion turns translucent. Add the garlic and ginger and cook until fragrant, about 2 minutes. Stir the curry powder, garam masala, cumin, turmeric, coriander, and cayenne; allow to heat together and toast the spices for about 1 minute while stirring.

Mix in the tomatoes, yogurt, coconut milk, cilantro, and golden raisins into the mixture. Return the chicken to the pot along with any juices on the plate. Bring to a boil, turning the chicken to coat with the sauce.

Cover the pot and simmer until the chicken is no longer pink in the center and the juices run clear, about 20 minutes. Add lemon juice then add salt and pepper to taste. Garnish with additional fresh cilantro and serve over rice.

THM -- Serve over cauliflower rice and an extra veggie side.

Garlic Parmesan Chicken Wings

3 lbs chicken wings
1 1/2 tbsp baking powder
Salt and pepper
1/4 cup salted butter
4 cloves garlic minced
1/4 cup grated parmesan cheese

Preheat oven to 250F and place a baking rack over a baking sheet lined with foil. Spray rack with non-stick spray to prevent sticking.

Pat wings dry very well. Sprinkle with baking powder, salt, and pepper and toss to coat evenly. Lay wings in a single layer on prepared baking rack and bake in preheated oven for 30 minutes.

Increase oven temperature to 425F and continue to bake for another 30 minutes, until crispy. Transfer to a large bowl.

Melt the butter in a saucepan then add the garlic. Pour over the chicken wings and sprinkle with the parmesan. Toss well to coat.


Note: Can fry wings instead of bake, use same sauce recipe.

Loco Moco

1 lb. ground beef
1/2 c. finely diced onion
1/2 tsp. salt
1/4 tsp. ground black pepper
1 tsp. Worcestershire sauce
1 tbsp. soy sauce
1 1/2 tbsp. olive oil
4 tbsp. butter
4 c. mushrooms, stems removed and sliced
6 tbsp. flour
3 c. beef broth
1 tsp. Worcestershire sauce
1 tbsp. soy sauce
2 tbsp. butter
4 large eggs
3 cups hot, steamed white rice, divided

In a mixing bowl, add ground beef, onion, salt, pepper, Worcestershire sauce and soy sauce and stir together. Form four even 4-ounce patties.

Pour oil in a large skillet and place over medium-high heat. Once hot, add patties and sear, 3 to 4 minutes per side. Reduce heat to medium and continue to cook patties until medium doneness, 3 to 4 minutes more. Remove patties from skillet and set aside, loosely covered with foil.

Make the mushroom gravy: In the same skillet over medium-high heat, add 4 tablespoons butter. Add mushrooms and cook until mushrooms are lightly caramelized, about 3 minutes. Sprinkle with flour, and stir together.  Cook flour 1-2 minutes, stirring constantly. Lower heat to medium and stir in broth making sure to scrape the cooked on bits off the bottom of the pan. Add Worcestershire sauce and soy sauce and continue to stir until no lumps remain and gravy has thickened enough to coat the back of a wooden spoon. Adjust seasonings if needed. Cover and set aside.

In a separate non-stick skillet over medium-high heat, add 2 tablespoons butter. Once hot, add eggs and fry until whites have set and yolks are still runny, 3 to 4 minutes. Remove from heat.

To assemble: Divide rice between four plates and top each with a burger patty, followed by a scoop of gravy and a fried egg. Serve.

Korean Fried Chicken Wings

3½ pounds chicken wings
2/3 cup potato starch or corn starch
4 cloves garlic, minced
¼ cup soy sauce
½ cup rice syrup or corn syrup
1 tablespoon white vinegar
1 tablespoon brown sugar
1 tablespoon sesame seeds
Oil for frying

Cut off the tip of each wing and chop the wing in half at the joint.  Put 2/3 cup potato starch in a bowl and dip each wing in the powder to coat it, one by one. Squeeze each wing to press the coating to it tightly.

Heat 4 cups of cooking oil in a dutch oven for 7 to 8 minutes over high heat to 350 degrees.  Place about half of the coated wings one by one into the hot oil and cook for about 7 to 8 minutes (Maangchi says 12-13 minutes), turning over a few times with tongs.  Take the wings out of the oil and place on a wire rack over a rimmed baking sheet to drain. Repeat with remaining chicken wings.  Allow second batch of wings to rest 5 minutes before second fry.

Reheat the oil and fry all the wings again for another 7 to 8 minutes until they all look golden brown and feel super crunchy.  Remove from oil and drain.  Allow to rest 5 minutes before coating in sauce.

While the wings are cooking, make the sweet, spicy, and sticky sauce.

Heat a large non-stick skillet medium high heat. Add 2 tablespoons cooking oil and minced garlic.  Stir until fragrant for about 30 seconds.  Add soy sauce, rice syrup, and vinegar. Stir and let it bubble for a few minutes.  Add the brown sugar and continue stirring. Remove from the heat. Set aside if chicken is still frying then reheat when chicken is ready to be coated.

Add the hot chicken and mix well with a wooden spoon to coat.  Sprinkle some sesame seeds over top and serve.

Spicy Sweet Sauce
1 tbsp sesame oil
1 tsp minced garlic
1 tsp minced ginger
¼ c water
3 tbsp sugar
3 tbsp gochuchang
1 tbsp soy sauce