Food is obviously important for nutritional reasons. We clearly need it to survive but it is also meaningful for social reasons.
Many of us have fond food memories that remind us of a person, place or thing. Food is nostalgic and part of most celebrations with family and friends. It is also tied to cultures and regions. Certain spices, produce or cooking techniques are associated with different countries and parts of the world.
What is your favorite food memory? For me, it is making Carrot Cake from scratch with my grandmother when I was about 5 years old. It is tamales on Christmas Eve. Or, it is Gumbo, Crawfish or Beignets for Mardi Gras and Corned Beef and Cabbage on St. Patrick’s Day.
Cooking my spouse, children, friends and family’s favorite foods and desserts for their birthday, holiday or just because is one of my greatest expressions of love.
This recipe includes sweet pineapple and a tangy sauce that enhances seared, moist chicken. I used a fresh pineapple that was very ripe. If you can’t find a fresh one or don’t want to master cutting one up, canned pineapple will work just fine. This is a great, family approved dinner that is served over rice.
Dinner does not need to be boring or ho-hum. Creativity is the key to this easy, family dinner!
Hawaiian Chicken with Pineapple and Brown Sugar
Ingredients:
3 pounds chicken tenders, cut into 1/2″ pieces
Salt and ground pepper
3 TBSP canola or vegetable oil
1/4 cup butter
1/3 cup ketchup
1/4 brown sugar
2 tsp cornstarch
1/4 cup vinegar
3 TBSP soy sauce
1/3 cup pineapple juice
1 1/3 cup fresh pineapple, cut into chunks or 9 ounce can crushed pineapple such as Dole or Signature
Sesame seeds and chopped green onions (enough to garnish each serving)
Rice, steamed and ready to serve
Directions:
Preheat oven to 325 degrees F.
Cut chicken into 1/2″ pieces. Season with salt and ground pepper. Set aside.
Melt butter in a large saucepan over medium heat. Stir in ketchup and brown sugar. Mix thoroughly until the brown sugar is dissolved. Then, lower heat.
In a small bowl, whisk cornstarch and vinegar until thoroughly mixed and smooth. Add it to the saucepan whisking consistently. Then, add in 1/2 tsp salt, soy sauce, pineapple juice and chunks of pineapple. Cook until thickened and bubbly, about 3 – 4 minutes.
One of our traditions is to let our kids pick their birthday menu. Chicken Saltimbocca was my step-daughter’s request for her celebration dinner. I’ve made this since 1999 and have shared it with many friends and family because it’s always a favorite. This time, I served it alongside Roasted Broccoli with Carrots and some Cauliflower Mash topped with toasted panko.
We learned from my son-in-law who is from Naples, Italy that “saltimbocca” means “to jump in (your) mouth.” I think that’s the perfect description for this delicious, versatile Italian chicken dish that was originally made with veal, sage and slices of ham.
Chicken Saltimbocca (Low Carb/Keto/Gluten-Free)
Ingredients for 6 servings:
3 large chicken breasts, cut lengthwise and flattened
Salt & ground pepper
3 TBSP olive oil
3 cloves of garlic, minced
3 sprigs of rosemary, remove the needle-like leaves and chop fine
3-4 ounces of goat cheese
3 ounces of cream cheese
6 slices of proscuitto
Directions:
Pre-heat the oven to 375 degrees F.
Cut the 3 chicken breasts in half lengthwise. Between two pieces of wax paper flatten each chicken breast with a mallet. Season the 6 chicken breasts on both sides with salt and ground pepper. Set aside.
In a bowl, add the olive oil, goat cheese, cream cheese and rosemary. Using a fork combine the mixture thoroughly.
On a cutting board or work surface, lay a chicken breast down and spread a layer of the cheese mixture over the surface. Make sure to divide up the cheese evenly to have an equal amount for all 6 pieces.
Roll-up the chicken breast and then wrap each one with a piece of prosciutto. If needed, use a toothpick to hold the chicken wrapped prosciutto breast closed. Lay the chicken seam side down in a baking dish. Repeat with each chicken breast.
Bake for 35 to 40 minutes until the chicken is 165 degree F.
The chicken is done!
Notes: You can have a butcher prepare the chicken breasts outlined in number 2. Then, you’ll just need to season with salt and pepper before moving to numbers 3 through 6 in the directions.
We have a house of teen and young adult children, which means I try to be creative in our low carbohydrate meal options. My goal is delicious dishes that are not boring or repetitive for any of us. This Baked Cheesy Meatball recipe fits all requirements. It is a cheesy topped casserole with a tangy, sweet tomato sauce that couldn’t be easier to make or more delicious.
Use a spoon to scoop out enough meat to make 1 1/2″ round balls. You can also use a cookie scoop but I like to form them in my hands and roll into balls that are all the same size. Place the meatballs in the prepared casserole dish. This will make about 25 to 30 meatballs.
Bake them for 15 to 20 minutes until fully-cooked and brown. Remove from the oven and drain the grease.
Then, top the meatballs with the tomato sauce and shredded cheese.
Place the casserole dish back in the oven and cook for 5 additional minutes until the cheese is fully melted.
Garnish with the remaining parsley.
Meatballs Ready to Bake!
This serves 6. I added a side of steamed broccoli. The kids got to top these delicious Baked Cheesy Meatballs over a bed of pasta. You can also add a side salad for a complete meal.
This recipe is one of my favorite low-carbohydrate meals. The intense, sweet but tart flavor of sun-dried tomatoes mixed with the delicate shallots that are less abrasive than an onion make this cream sauce a perfect pairing with chicken breasts. Serving the chicken and cream sauce over cauliflower rice alongside roasted asparagus creates a flavorful, satisfying meal for anyone watching calories and reducing carbs. It is also a very quick and easy meal that anyone can master.
Chicken Breasts in Shallot and Sun-Dried Tomato Cream Sauce (Keto/Gluten-Free)
Ingredients:
3 large chicken breasts, sliced in half lengthwise
Salt and ground pepper to taste
1/2 cup shallots, finely chopped (2 to 3 large bulbs)
3 garlic cloves, finely chopped or minced
1 8 ounce jar oil-packed sun-dried tomatoes such as California Sun Dry, Bella Sun Luci or Mezzetta
1 TBSP fresh rosemary, chopped finely
1/2 cup white wine or chicken broth
1/2 cup heavy cream
3 TBSP parsley, chopped
Directions:
Season the chicken breasts with salt and pepper on both sides.
Pour the oil from the sun-dried tomatoes into a large skillet or Dutch oven over medium heat. Add the chicken and cook about 3 minutes on each side until browned. Transfer to a plate set aside.
Add shallots to the pan and cook for 2 to 3 minutes until translucent. Add the garlic and cook another minute. Add the sun-dried tomatoes and rosemary and cook another 2 minutes until combined.
Increase the heat to high and add the wine or broth. Cook scraping the bottom of the pan about 2 minutes until the liquid is almost evaporated.
Reduce the heat to medium and stir in the cream mixing until completely combined. Add the chicken back to the pot with any of the accumulated juice. Season with salt and ground pepper to taste.
Serve the chicken and garnish with parsley.
I served this wonderful chicken over cauliflower rice that I microwaved for four minutes but it would be perfect over white or brown rice and even polenta. I also included Roasted Asparagus cooked at 400 degree F for 15 minutes. Serves six.
This Tuscan Kale and Vegetable Soup is a colorful masterpiece of flavor and healthy, farm-fresh ingredients. The vegetable choices and selections for this soup are endless. I used Tuscan kale, summer squash, carrots, green beans, mushrooms, tomatoes and Italian sausage with a dash of flavorful fresh herbs.
This can be a delicious low carb (Keto) meal. Or, if you leave out the Italian sausage it can easily be Vegetarian or if you use a meatless sausage option a scrumptious Vegan dish.
I was even successful in having our kids try and like it!
Tuscan Kale and Vegetable Soup with (or without) Italian Sausage
Ingredients:
3 TBSP olive oil
1 small onion, chopped
4 garlic cloves, minced
12 ounce package Italian Style Sausage Links such as aidells, chopped or sliced into bite-size pieces (this can be omitted for a Vegetarian recipe or you can use a meatless sausage such as Beyond Meat/Beyond Sausage for Vegan)
1 yellow summer squash, chopped
1/2 cup carrots, chopped
1/2 cup mushrooms, chopped
12 green beans, cut in thirds
14.5 ounces Diced Italian Recipe Tomatoes such as S&W (for this recipe I only used half the can or 7 ounces to lower the sugar content)
6 cups vegetable broth (some extra to add if needed)
Fresh thyme and rosemary, chopped making about 2 TBSP
Salt and ground pepper to taste
2 cups Tuscan kale, chopped
Parmesan cheese to sprinkle on the soup
Handful of parsley, chopped to add as garnish
Directions:
In a large soup pot or Dutch oven, heat the olive oil and then add the onion. Cook about 3-4 minutes. Then, add the garlic and cook another minute.
Add the chopped Italian sausage and cook until slightly browned about 4 to 5 minutes (eliminate this step for a Vegetarian or use the meatless substitute for a Vegan twist).
Next, add the chopped vegetables — squash, carrots, mushrooms and green beans — into the pot, stirring and cooking another 6-7 minutes until the vegetables begin to soften.
Add the tomatoes and cook an additional 2 minutes. Then, pour in the vegetable broth and bring to a boil.
Reduce the heat to a low simmer. Add in the fresh seasonings, stirring to combine.
Add the Tuscan kale stirring to combine. Then, cover the pot with the lid for about 10 to 12 minutes. This will allow the kale to wilt on low temperature.
Season with salt and ground pepper to taste. You can add more broth (heated in the microwave) if needed since some of the liquid will evaporate during the cooking process. Some people like less broth; I like more.
Serve in bowls topped with Parmesan cheese and a garnish of parsley.
Note: You can add 1/4 cup of heavy cream to the soup mixture when you add the kale. This will make the base slightly creamy and extra delicious. My step-daughter boiled rigatoni noodles and added it for a creative addition.
Today is Taco Tuesday! As everyone knows, it’s one of our family’s favorite meals of the week since tortillas and cheese are involved. This posed a dilemma during meal prep though since we altered our cooking for low carbohydrate options. Never fear, I dug deep and decided to make Stuffed Bell Peppers with a Mexican Twist.
This recipe is ground beef with onions, garlic, mushrooms, zucchini and Rotel diced tomatoes with green chilies, Mexican shredded cheese seasoned with basil, cumin, oregano and chili powder. Then, it is packed nicely into a bell pepper and topped with MORE cheese.
Stuffed Bell Peppers with a Mexican Twist
Ingredients:
1 pound lean ground beef
1/2 medium onion, chopped
4 gloves of garlic, finely chopped or minced
2/3 cups mushrooms, chopped
1/2 medium zucchini, chopped fine
14.5 ounces Rotel Diced Tomatoes with Green Chili (I only used half and saved the rest for another use)
1 TBSP dried basil
1 TBSP dried oregano
1 TBSP cumin
2 tsp chili powder
1/2 tsp red pepper flakes
Salt and ground pepper to taste
6 bell peppers, any color (your preference)
1 1/2 cups Mexican shredded cheese or Monterey Jack (your preference)
Chopped cilantro (this is optional — you can substitute with parsley)
Directions:
Preheat oven to 375 degrees F.
Brown the ground beef in a large fry pan or Dutch oven over medium high heat for 6-7 minutes until almost cooked through. Drain the meat in a colander to remove any fat. Set aside.
Add the onions and garlic to the same pan and cook about 6 minutes over medium heat until translucent. Then, add the mushrooms, zucchini, tomatoes and all the seasonings. Mix together until thoroughly combined, and cook another 5 minutes stirring occasionally. Add the meat back to into the pan with the other ingredients and stir to combine. Continue cooking about 3-4 minutes.
Turn off heat and add 1 cup shredded cheese to the pan. Stir to combine. Set aside to cool.
Cut off the tops of the bell peppers and clean out the cavity to remove the ribs and seeds. Lightly sprinkle the inside of the peppers with salt and pepper.
Neatly arrange the bell peppers in an 8×8 baking dish or casserole pan. Add about 1/4 cup of water to the bottom of the pan. Place in the oven and let cook for about 10 minutes. Remove from the oven.
Carefully, fill the peppers with the ground beef, vegetable and cheese mixture. Sprinkle the tops with the remaining 1/2 cup shredded cheese. Return to the oven and bake for 20 minutes more or until the peppers are knife tender and the cheese is melted and browned.
Serve with chopped cilantro.
Note: This recipe is designed for Keto but stuffed bell peppers are completely versatile. You can add anything you choose such as fresh or frozen corn and/or cooked white or brown rice. You can also swap out the ground beef for chicken or remove the meat entirely for a Vegetarian dish!
Salads do not need to be boring! In fact, they can not only be healthy but delicious, colorful and an introduction to some new seasonal vegetables or fruits. Salads can be an accompaniment to a full dinner or it can be the main course. There are many different types of salads making the choices endless. My kids favorite is Caesar Salad with my homemade croutons. Mine is Caprese Salad with fresh Mozzarella or anything with spinach or kale and my spouse enjoys a Wedge with Blue Cheese.
Baby Gems with Squash Blossoms, Cucumber, Yellow Tomatoes and Buttermilk Dressing
Ingredients:
1 bag of Baby Gems or 1 or 2 heads of Butter Leaf Lettuce, washed and drained
2 cups small squash blossoms, stems removed, divided
6 ounces pancetta or 3 slices bacon, fried (this can be omitted for a Vegetarian recipe)
1/4 cup sunflower seeds (or more depending on your preference)
1 cucumber, halved and then sliced
1 pint of yellow cherry tomatoes or assorted (tomatoes should be left out for a Keto recipe)
Edible flowers (these can be hard to find and optional)
Buttermilk Dressing:
2 garlic cloves, smashed
Salt and ground pepper, to taste
3 TBSP mayonnaise
3 TBSP sour cream
1 TBSP white wine vinegar
1/2 cup buttermilk (use 2% Sugar Greek Yogurt as a substitute for Keto)
Directions:
Make the salad dressing. Smash the garlic and add a pinch of salt. Then, mash it into a paste. In a bowl (or glass jar), whisk together the garlic with the remaining ingredients until completely smooth. Season with salt and ground pepper. Set aside.
If using the pancetta or bacon, add it to a saucepan and cook until crisp. You’ll want to break up the bacon into small bite sizes. Reserve the fat (do not drain).
Chop or tear the lettuce into bite size pieces and add to the bottom of a large salad bowl.
Slice the cucumber and cut the cherry tomatoes in half. Scatter over the lettuce.
Next, the pancetta or bacon (in it’s fat) can be spread over the salad items.
Drizzle the buttermilk dressing on top. Then, add the squash blossoms and sunflower seeds. The edible flowers will be the last item added.
This recipe will serve 4 to 6. It can be a side salad or complete dinner if you add grilled chicken or steak on top.
This roasted pork tenderloin dinner with a side of green beans is the perfect low carb (Keto) dinner packed with protein and flavor. My family didn’t even miss the rice or pasta that would normally accompany the dinner on any other night. Dry-rubbing the tenderloin and then cooking it on high temperature in the oven guarantees it’ll be golden brown on the outside but tender and moist in the middle. When the thickest part of the tenderloin reads 145 degrees F on a meat thermometer than its ready!
Roasted Pork Tenderloin with Garlic Herb Butter
Ingredients:
2 1 pound pork tenderloins
1/4 cup butter softened, salted or unsalted
1 TBSP minced Italian herbs such as rosemary, thyme, sage, basil and parsley (your preference)
4 cloves garlic, minced
Salt and ground pepper
3 TBSP olive oil or canola oil
Garlic Butter:
1/4 cup melted butter
1/4 tsp garlic salt
1/2 tsp onion powder
1 TBSP parsley, chopped
Directions:
Preheat over to 425 degrees F
Using a fork, poke holes all over the tenderloins. Season the tenderloins with salt and ground pepper on both sides.
In a bowl, add the softened butter and all the chopped seasonings. With a fork mix it well until combined.
Spread the mixture all over the pork tenderloins.
Heat the oil in a large cast iron skillet or Dutch oven over medium-high heat. Sear the tenderloins for 3 minutes per side until browned. Transfer the skillet to the oven and bake the pork for 20 to 25 minutes until the meat thermometer reads 145 degrees F. Remove from oven and let rest.
Melt the 1/4 cup butter and add the ingredients for the garlic butter. Mix well.
Move the the pork tenderloin to a cutting board and cut into 1″ slices and arrange on a serving platter. Drizzle with some of the garlic butter. Pass the remaining in a small bowl.
As you can see in the picture, I served this with roasted green beans that I cooked after tossing them with olive oil, garlic, salt and ground pepper. They cook along-side the tenderloin in the oven the last 20 minutes.
Zucchini is an incredibly versatile fruit that masquerades as a vegetable. It’s a popular side dish or ingredient in my favorite bread. This Stuffed Zucchini recipe was an easy Keto dinner that can also be turned into a Vegetarian or Vegan dish with a few adjustments (noted in the ingredient section below). There was a lot of flavor packed into this low carbohydrate meal. It was satisfying, healthy and kid approved!
Stuffed Zucchini (Vegetarian, Vegan, Gluten Free or Keto)
Ingredients:
4 medium zucchini, halved lengthwise
1/4 tsp Italian Seasoning
Salt and ground pepper to taste
1 pound Italian sausage (casings removed) or lean ground beef or ground turkey (your preference — you can also leave this ingredient out for a Vegetarian or Vegan recipe)
1/2 onion, finely diced
2 celery stalks, finely diced
1 carrot, finely diced
1 14.5 ounce can diced tomatoes such as Muir Glen, S&W, Cento or Signature (these should be left out if you’re doing Keto because tomatoes are high in sugar content)
3 garlic cloves, minced
2 cups homemade marinara or store bought such as Barilla, Prego, Cento or Classico
1 cup shredded mozzarella cheese or Violife Vegan Mozzarella Shreds
1 TBSP chopped Italian or curly leaf parsley
Cooking spray such as Pam Original Canola or Olive Oil Spray
Directions:
Preheat oven to 400 degrees F. Coat a large lasagna pan or baking dish with cooking spray.
Cut the zucchini in half lengthwise and trim off the stem ends. Use a spoon (I use my grapefruit spoon with ridges) to carefully scoop out the flesh of the zucchinis. Save the flesh that you scooped out.
Season the zucchini with Italian seasoning, salt and pepper to taste. Arrange the zucchini in the baking dish.
Chop the remaining zucchini flesh that you scooped into small pieces. Then, add the onion, celery, carrots and remaining zucchini to the pan. Cook until the onion is translucent and vegetables tender about 6 minutes. Add the garlic and cook another minute. Drain the grease from the pan.
Add the marina sauce into the pan and bring to a simmer about 5 minutes. Season the mixture with a dash of salt and pepper to taste.
Spoon the mixture evenly into the prepared zucchini shells.
Top the zucchini with the shredded cheese.
Bake 25 minutes or until the zucchini is tender and the cheese is melted and golden.
Sprinkle with the chopped parsley and serve immediately.
Jill's Cooking 