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Archive for the ‘Cooking on a Budget’ Category

Low-Carb Snacks – Buffalo chicken bites

Posted by 4love2love on June 29, 2011

Preparation time: 25 minutes (includes baking time)

Buffalo chicken bites
Cooking spray
1 pound cooked chicken breasts, cut into bite-size chunks
1/2 cup red hot sauce (such as Frank’s Red Hot Sauce)
3 tablespoons melted, reduced-calorie margarine
2 teaspoons dried parsley
1/4 teaspoon garlic powder
Celery sticks
Reduced-fat ranch or blue cheese salad dressing (I prefer no salad dressing or an oil-based dressing)Preheat oven to 350°F. Coat a baking dish with cooking spray, and place chicken bites in the baking dish. In a bowl, combine Red Hot sauce, margarine, parsley, and garlic powder. Pour evenly over chicken. (If you wish, you can refrigerate the combined chicken and sauce until you are ready to heat and serve.) Bake for 20 minutes. Put a toothpick in each piece of chicken and place on serving tray. Serve with celery sticks and salad dressing.

Yield: 42 pieces
Serving size: 7 pieces

Nutrition Facts

Per Serving:
Calories: 154
Carbohydrate: 1 g
Protein: 24 g
Fat: 6 g
Saturated fat: 1 g
Sodium: 209 mg
Fiber: <1 g

Exchanges per serving: 3 lean meat
Carbohydrate choices: 0


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Posted in Cooking on a Budget | Tagged: , , , , , , , , , , , , , , , , , , , , , | 2 Comments »

Skillet chicken piccata

Posted by 4love2love on June 29, 2011

Preparation time: 5 minutes 

Cooking time: 20 minutes

4 four-ounce boneless, skinless chicken breasts
1 cup plus 1 tablespoon all-purpose flour
Nonstick cooking spray
Black pepper
2 teaspoons extra-virgin olive oil
1 tablespoon light margarine
1/2 teaspoon minced garlic
1 cup fat-free, low-sodium chicken broth
3 tablespoons fresh lemon juice
1/4 cup thawed and drained frozen green peas
1/4 cup chopped green onion

Using a meat mallet, pound chicken breasts to uniform thickness. Spread 1 cup flour on a dinner plate or shallow dish and dredge chicken pieces in flour. Spray a large skillet with nonstick cooking spray and heat to medium-high. Brown floured chicken pieces on both sides (about 2–3 minutes per side), then remove from skillet to a clean plate. Sprinkle chicken with black pepper. Lower heat under skillet to medium, and add olive oil, margarine, and garlic to skillet. When margarine has melted, sprinkle 1 tablespoon flour over mixture and stir into a roux (pastelike mixture). Slowly add chicken broth to skillet, stirring constantly with a whisk or spoon. Continue stirring until sauce thickens, then mix in lemon juice. Return chicken to skillet, spooning some of the sauce over the chicken. Cover skillet and cook an additional 7–10 minutes over medium heat until sauce bubbles and chicken is cooked through. Add peas and green onion to pan and cook 2 minutes more, then serve.

Yield: 4 servings
Serving size: 1 breast

Nutrition Facts

Per Serving:
Calories: 191
Carbohydrate: 3 g
Protein: 29 g
Fat: 7 g
Saturated fat: 2 g
Cholesterol: 78 g
Sodium: 692 mg
Fiber: 1 g

Exchanges per serving: 4 lean meat
Carbohydrate choices: 0


This recipe was developed by Kathleen Stanley, a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.

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Italian-style freezer sandwiches

Posted by 4love2love on June 29, 2011

Preparation time: 45 minutes
Baking time: 55–60 minutes
Cooling time: 15 minutes

Italian-style freezer sandwiches
1 pound ground turkey breast
1/2 cup chopped onion
1 jalapeño pepper, seeded and finely minced
1/4 cup diced black olives (approximately 1 ounce)
1 can (4 ounces) sliced mushrooms, drained
1 can (15 ounces) tomato sauce
1/4 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
12 hamburger buns
12 slices fat-free processed mozzarella cheeseIn a large nonstick skillet, brown and drain ground turkey. Add onion, jalapeño pepper, black olives, mushrooms, tomato sauce, garlic powder, oregano, and basil. Bring to a boil over high heat then reduce heat to medium and simmer uncovered for 10 minutes; stir frequently. Remove from heat and cool. (Meat filling may be served right away if desired; just increase cooking time from 10 minutes to 20 minutes).Spread bottom of each bun with 1/3 cup cooled meat filling. Top with 1 slice cheese and other half of bun. Wrap sandwiches tightly in foil. Place in freezer bags and freeze.

When ready to serve, preheat oven to 350°F and place the foil-wrapped sandwiches on a baking sheet. Bake for 55–60 minutes, or until heated through.

Yield: 12 sandwiches
Serving size: 1 sandwich

Nutrition Facts

Per Serving:
Calories: 243
Carbohydrate: 29 g
Protein: 16 g
Fat: 7 g
Saturated fat: 1 g
Sodium: 577 mg
Fiber: 1 g

Exchanges per serving: 2 starch, 1 1/2 lean meat, 1 fat
Carbohydrate choices: 1 1/2


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Posted in Cooking on a Budget | Tagged: , , , , , , , , , , , , , , | 1 Comment »

Fire Stew

Posted by 4love2love on June 5, 2011

This is one of my most popular recipes. People come over to eat this often or when they’re here they ask if I will make it for them. I have been asked repeatedly for my recipe, and it was difficult to write it down because I make it a little different every time. I’ll change the meat, or some of the vegetables or some of the seasonings depending on my mood. So, here I will put down the basic recipe and you can play with it as you like to suit your individual tastes.

Just so  you know, this stew is meant to be very spicy, so if you don’t like spicy foods, you will need to make a lot of modifications to the recipe.

Ingredients :

  • 1-1 1/2 lbs of meat. This could be chorizo, hamburger, ground turkey, shredded chicken, venison or whatever type of meat you prefer. I would not recommend pork for this stew.
  • 2 15 oz cans of tomato sauce
  • 1 6 oz can of tomato paste
  • 1 14.5 oz can of diced tomatoes (I prefer the petites in garlic and olive oil)
  • 2 tbsp olive oil
  • 1/2 cup of sweet red wine (I generally use a cheap Merlot)
  • 5-6 whole carrots (sliced)
  • 4-5 stalks of celery (sliced)
  • 1 can or the equivalent of green beans
  • 2 cans of whole potatoes (you can actually use raw potatoes that are better for you, but I hate to peel and wait the extra time to cook for the potatoes to be ready. If you do use raw potatoes, use the small ones, like the golden or the baby reds)
  • 1/2 cup sliced Jalapeños
  • Hot sauce
  • 2 tsp chopped Cilantro (fresh or dried)
  • 1 tsp chopped Basil (fresh or dried)
  • 2 tsp chopped Parsley (fresh or dried)
  • 2-3 cloves of crushed or minced garlic
  • 1 tsp dill
  • 2 tbsp season salt
  • 2 tbsp Morton’s Nature’s Seasoning (there is a reduced salt version I prefer)
  • 2 tsp fresh ground mixed peppercorn (it comes in a grinder and is very delicious for any pepper use)
  • 2 generous splashes of lemon juice
  • 1 1/2 cup brown rice
  • 1 1/2 cup water

 

In a large dutch oven, set on medium-high heat, add tomato sauce, tomato paste, diced tomatoes, meat, seasonings, lemon juice, wine, olive oil, jalapeños, 4 splashes of hot sauce and cook until meat is partially done, stirring occasionally. Add water and rice along with all raw veggies. Turn up heat and stir regularly until liquid begins to boil. Allow liquid to boil for 10 minutes, stirring frequently.

 

Lower heat to medium-low and allow to simmer for about 30-45 minutes. Stir often enough to keep the rice from sticking to the bottom of the pan. Continue cooking until rice is done and veggies are cooked until they are cooked but still firm.

 

I often serve in a bowl with shredded mild cheddar cheese on top, then stir the cheese into the stew before eating. It’s absolutely delicious.

 

Posted in Cooking, Cooking on a Budget, Special Recipes | Tagged: , , , , , , , , , , , , , , | 1 Comment »