Archive | November, 2016



This chicken is a delicious and healthy alternative to regular high fat fried chicken.  I use low fat, boneless, skinless chicken breast, an egg white /whole wheat flour & crispy rice cereal breading mixture and some interesting cooking techniques to achieve the flavor and crunch of real fried chicken.  I also sleuthed out the Colonel’s  spice mix and the results are finger lickin’ good


3 T                 Kosher Salt

3T                  Brown Sugar

3C                  Hot tap water

4C                  Ice cubes

2#                  Boneless, skinless chicken breasts, trimmed and cut into thick chicken fingers

1 ½ C           all-purpose flour

3C                  Whole wheat crispy rice cereal (like Rice Krispies)

1T                  Kosher salt

2 T ea          Black Pepper and ground white pepper

1 T                 dried thyme

½ T                dried basil

½ T                dried oregano

1 T                 celery salt

2 T                 garlic salt

1 T                 ground ginger

4T                  Smoked Paprika

1t                   Cayenne Pepper

1C                  Egg whites

1C                  Nonfat Buttermilk

3T                  Vegetable Oil




Dissolve kosher salt, brown sugar and hot water in large bowl.  Add ice cubes to cool mixture to 40 degrees or lower.  Add chicken and refrigerate for 1 -1 ½ hours.

Preheat oven to 375 degrees.

Combine salt, black and white peppers, oregano, basil, thyme, celery salt, garlic salt, ginger, paprika, and cayenne in bowl and stir well to combine.  Set aside.

Beat egg whites, using an electric mixer, until soft peaks form.  Stir in buttermilk and set aside.

Combine whole wheat flour with ¼ of spice mixture. Set aside

Combine remaining spice mix with rice cereal and crush lightly to combine.

Remove chicken from brine and pat dry with paper toweling.  Dip chicken in flour mixture.  Shake off excess and dip into egg white buttermilk mixture.  Finally, dip back into the seasoned rice cereal mixture and coat well.   Set coated chicken on a baking sheet, lined with parchment and sprayed liberally with pan spray.  Spray top of chicken lightly with pan spray.

Place coated chicken pieces in preheated 375 degree oven.  Roast for 15 minutes.  Remove pan from oven and carefully turn pieces over.  You may need to add a little more pan spray to pan if chicken sticks.  Return to the oven and roast 10 minutes longer or until internal temperature reaches 160 – 165 degrees.  Remove from oven and let rest 10 minutes.

Serve with honey mustard dip.

Serves 6




This is a fantastic recipe that takes no time to make and is SURPRISINGLY delicious!  It would be a perfect addition to any holiday table where you have a mix of carb and no-carb eaters.  It keep well but may become a little watery upon standing.  To correct, simply drain before serving after prolonged refrigeration.




1 ea                                 large head cauliflower

2 T                                    olive oil

¼ C                                   fresh herbs, chopped


Wash and thoroughly dry cauliflower, remove all leaves and quarter. Trim quarters into bite size florets, cutting away as much of the stem as possible.

Working in batches, PULSE the cauliflower in the food processor, fitted with the metal blade, until the cauliflower resembles rice or cous cous.

Transfer to a clean towel or paper towel and press to remove any excess moisture

Blanch cauliflower in a large pot or boil water for a count of 10. Drain well and transfer to a serving bowl, Season with olive oil, fresh herbs and salt and pepper.


Serves 4-6 as a side dish




5 T                                         olive oil

2 T                                         Dijon mustard

1 clove                               garlic, minced

½ C                                       toasted panko bread crumbs

¼ C                                        nuts, toasted chopped (pine nuts, cashews, almonds)

Kosher salt and freshly ground black pepper

1 #                                        carrots, scrubbed, peeled and halved

2 ea                                      fennel bulbs cut into wedges (save fronds for garnish)

1 #                                        beets, peeled and cut into 1-inch-thick wedges

2 T ea                                  mint and Italian parsley , chopped fine


Preheat the oven to 425°. In a bowl, mix 4 T of the olive oil with 1 tablespoons of the mustard and minced garlic.

On a large rimmed baking sheet, lined with foil or parchment, combine the carrots and fennel. On another large rimmed baking sheet, lined with parchment or foil, arrange the beets. Pour the olive oil mix over the vegetables on each baking sheet and season with salt and pepper. Toss and rub to evenly coat. Roast for about 40 minutes, stirring occasionally and rotating the sheets halfway through, until the vegetables are tender and caramelized.

Meanwhile, in a small bowl, mix the remaining 1 T of oil and 1 T of mustard. Add toasted nuts and toasted panko. Immediately pour the flavored oil and CRUNCH over the warm vegetables.  Add chopped herbs and toss to evenly. Garnish with reserved fennel fronds and serve immediately.

Serves 6-8 as a side dish

Grilled Caesar Salad


Here’s a recipe for a delicious twist on the traditional Caesar salad. Grilling the romaine adds a wonderful smoky char but keeps the romaine’s wonderful crunchiness. Use Greek yogurt and non-fat mayo and high flavor anchovy and Parmesan to yield perfectly tasty results every time without all the calories of traditional Caesar dressing. Add some grilled chicken or shrimp and you’re good to go for a quick end of summer grilled dinner.

Dressing ingredients:

  • 1/4 cup of non-fat Greek yogurt
  • 1/2 cup of non-fat or reduced fat mayonnaise
  • 1 clove of minced garlic
  • 1 teaspoon of Worcestershire sauce
  • 3 anchovy fillets or 1 tablespoon of anchovy paste (or to taste)
  • 1/4 cup of grated Parmesan cheese
  • 1 juiced lemon
  • 2 teaspoons of red wine vinegar
  • 1 pinch of cayenne pepper
  • Salt and freshly ground black pepper to taste
  • Water to thin if needed

Crouton ingredients:

  • 1 slice whole wheat bread
  • 1 tablespoon of olive oil
  • 1 large, minced clove of garlic
  • 3 tablespoons of minced parsley

Salad ingredients:

  • 2 heads trimmed and quartered romaine
  • 1/4 cup of coarsely grated or shaved Parmesan cheese
  • 1 pint of heirloom cherry tomatoes (optional)


Prepare croutons. Process whole wheat bread in food processor fitted with metal blade until fine crumbs form. In small skillet, over medium heat, warm one tablespoon of olive oil. Add garlic and bread crumbs. Toast until crumbs are crispy and fragrant. Remove from skillet and salt and pepper liberally. Toss in chopped parsley. Set aside.

Prepare Caesar dressing. Combine garlic, Worcestershire, anchovy, Parmesan, lemon juice, vinegar and cayenne in the bowl of a food processor. Process until well combined. Add mayonnaise and yogurt and pulse gently. Taste and adjust salt and pepper. Add a little water if dressing seems too thick. Dressing may be prepared in advance and stored in the refrigerator.

Prepare the salad. Preheat grill to low heat. Trim the rough ends off and carefully quarter romaine heads. Grill lightly until slightly charred. Remove from grill and dress lightly with dressing. Take care not to overdress the salad. Serve the salad topped with seasoned breadcrumb croutons and shaved Parmesan and tomatoes if desired.

Serves 4-8




This dish comes together very quickly and makes an excellent addition to your Thanksgiving table. It’s perfect for using fresh Utah corn, but frozen white corn works well too.


1 T olive oil

1 # spicy smoked sausage, chopped  (Linguica, dry smoked Chorizo or Andouille)

1 C yellow onion, chopped fine

2 t garlic, minced

¼ C red bell pepper, chopped

¼ C green bell pepper, chopped

½ t cayenne pepper

2 C  fresh or frozen white sweet corn, thawed

2 C frozen shelled edamame, thawed

1 C grape tomatoes, halved

1 bunch scallions, minced

¼ C Italian parsley, minced

Salt and pepper


Heat olive oil in a large sauté pan over medium high heat.  Sauté chopped sausage until crispy and browned.  Add onions and cook until softened, add garlic, cayenne and corn and edamame.  Sauté until flavors are combined and fragrant.  Add tomatoes, parsley and scallions. Adjust salt and pepper.  Serve warm or at room temperature.

Serves 4 with leftovers