CONNELLY'S KITCHEN-LOW CARB FOR LIFE

GARLIC HONEY CHICKEN

2011-02-27T11:24:00.000-08:00

Well it's been a hectic few months and I think life is sort of getting back to "normal". I have been cooking a lot and working on my cookbook. Who knew making a cookbook would be this much work. I thought I would share this easy and tasty weeknight dish for all of you that have a crazy life like me.

4 boneless skinless chicken breast halves

2 tablespoons sugar free honey

2 tablespoons fresh lemon juice

1 tablespoon olive oil

1/2 teaspoon salt

Dash pepper

2 garlic cloves, minced

Place chicken in a greased 13-in. x 9-in. baking pan. In a small bowl, combine the remaining ingredients and pour over chicken.

Bake, uncovered, at 400° for 15 minutes. Broil 4 to 6 in. from the heat for 5-7 minutes or until juices run clear, basting occasionally with sauce. Yield: 4 servings

See fast and easy--ENJOY!

SMOKEY PUMPKIN CASSEROLE

2010-11-21T05:57:00.000-08:00

Boy life has been hectic but I'm trying to get back on track with finishing my cookbook and blogging. Anyway, here is a WONDERFUL new side dish that I experimented with in the last few days. It's going on the table for THANKSGIVING. I can't wait. It's different and does have a little warm kick to it-but it's not to spicy by any means. I can't wait to get my family's opinions on it. PLUS, it's so fast and easy. That's a side dish we all need for any dinner-especially Thanksgiving. I'm sorry I don't have a pic--I ate it too fast.

1 CAN PUMPKIN (15OZ)
5 PIECES OF BACON COOKED AND CHOPPED UP-separated
3 TABLESPOONS OF SUGAR FREE MAPLE SYRUP
2 LARGE EGGS-separated
1/4 TSP SALT
1 PEPPER-chopped- FROM A CAN OF CHIPOLTE PEPPERS IN ADOBO SAUCE
1/2 TSP OF THE JUICE FROM THE ADOBO SAUCE

Spray a 2 qt casserole dish. Mix pumpkin, syrup & 1/2 of the bacon right in the dish.Mix in salt and egg yolks, pepper and adobo sauce. Beat up the 2 remaining egg whites(until stiff peaks show) and fold into the pumpkin mixture. Then sprinkle the rest of the bacon on top. Bake in oven at 350 for 20-25 min.

Enjoy!

LOW CARB BROWNIES

2010-09-09T18:22:00.000-07:00

Well I was in the mood for some chocolate. I need to work on my desert selections. I played around and came up with these yummy brownies. To make them more cake like bake them a little longer and if you want them chewier then bake them a little shorter. Chris said they were good-a little sweet but very good. You can't taste the soy flour either. Now of course you can try almond flour and I'm sure it would be fine-actually that's what I usually use when I bake. But I wanted to try some soy flour since it's finer.

1/4 cup butter

1oz unsweetened chocolate

1 cup erythritol

2 scoops Designer Whey chocolate powder

3 egg whites

1 egg

1 tsp vanilla

1/2 c soy flour

1/2 unsweetened cocoa

1/2 tsp baking powder

In a small saucepan over medium heat, cook and stir the butter and chocolate until melted. Remove from the heat; stir in erythritol until blended. Cool for 10 minutes.

Combine the egg whites, egg and vanilla; stir into chocolate mixture until blended. Combine the flour, cocoa, protein powder and baking powder; gradually stir into chocolate mixture until blended. The mixture will be very thick. AT THIS POINT YOU CAN ADD SOME CHOPPED NUTS -I did!

Transfer to a 8-in. square baking pan coated with cooking spray. Bake at 350° for 18-22 minutes or until a toothpick inserted near the center comes out with moist crumbs (do not over bake). Cool on a wire rack. Cut into bars. Cut into 12 squares

Enjoy!

SWEET BREAD

2010-08-29T15:11:00.000-07:00

I thought I would experiment with some coconut flour that I had on hand. A lot of people in the low carb world like it but I've never in my years doing this have used it. I adapted a recipe I found for a coconut bread and made it sweet. This is like a pound cake/sponge cake texture. It's really good. I put my homemade jam on it with butter. VERY GOOD. Would also be good for a strawberry shortcake. Hmmm, I wonder how it would be toasted up a bit in the toaster oven?! Chris loved it. He had 3 pieces right away and another 2 pieces later in the day. So I had to make another. He said "write this recipe down--it's a good one." He says this because when I normally experiment I don't always write it down and then can't exactly "remember" how it was made-especially weeks later when he requests a dish. LOL!

6 eggs
3/4 cup coconut flour
1 tsp Carmel DaVinci syrup
2 tablespoons Splenda
1/2 tsp cinnamon
1 stick of salted butter (softened)

Ok, now coconut flour either needs to be sifted or you just do it the easy way and make this all in your food processor! I took the easy way out. My hand always hurts after sifting...I hate it.

So...put the eggs in the processor and pulse a couple of times. Add butter and pulse again-and then add the rest of the ingredients. It will be thick. Spray a loaf pan (or you can do little muffins) with Pam and spread in the mixture. Bake at 350 for 35-40 minutes. It will get a really nice brown on top. Let cool a few minutes and them take it out of the pan and put on a rack to cool down. Once it's cool it's easier to handle and less fragile.

p.s it just as good with JUST BUTTER ON IT!
p.s.s-make some ahead and freeze them.
p.s.s.s-you can add chopped nuts to this also(almost like amish friendship bread)
Enjoy!

EGGPLANT PARMESAN ALA CROCKPOT

2010-08-22T18:27:00.000-07:00

A friend of mine gave me some eggplants. I don't mind eggplant-Chris is not found of it but will try it. So I thought what better way to use it up and to get Chris to eat it then-PARMESAN STYLE. Well you all know I love my crock pot so I thought I would give it a try. Of course there is no breading like the traditional dish. Of course you can always use low carb bread and make your own bread crumbs--but I find extra Parmesan works great in cases like this-and it did. Chris liked it-he said it reminded him of lasagna. I still don't think eggplant will ever be on his favorite list but if I get free eggplant this is what I'm making with it-and he will eat it! Works for me.

2 EGGPLANTS -SLICED 1/4 INCH THICK
1 CAN(26OZ) NO SUGAR ADDED HUNTS SPAGHETTI SAUCE

1 CUP GRATED PARMESAN CHEESE
1 TSP DRIED THYME

Spray a 4-5 quart crock pot with Pam. Mix the sauce with the thyme. Layer in the crock eggplant slices, sauce then cheese. You should be able to do this 3-5 times depending on the size of your eggplants. Don't worry if every slice isn't totally covered--it all spreads and cooks together. Cook on low 5-6 hours.

Enjoy!

TOMATO DIP

2010-07-24T19:08:00.000-07:00

I was in the mood to try a new dip. I usually make a ranch dip for our veggies-but I wanted to try something different. I'm a HUGE fan of sun dried tomatoes. I love them-ever since I had them with fresh basil on a burger at MAX & ERMAS. Love them! So, I now always keep a jar on hand. I got to playing around and came up with this so simple and yummy dip.

1 8oz cream cheese/softened
1/2 cup sour cream
1/2 cup mayo
1/2 cup oil packed sun dried tomatoes-drained and patted dry
1/4 tsp salt and pepper
1/8 tsp tabasco
1/2 tsp onion powder
1/2 tsp red pepper flakes

Place all the indrediants in the food processor and blend well. Serve with cut veggies of your choice.

Enjoy!

THE BEST BLUEBERRY COBBLER

2010-06-24T19:00:00.001-07:00

OMG, you will love this recipe. I had a friend give me some blueberries and I was so in the mood for a cobbler or a pie. Well a cobbler is faster and easier then a pie-so WA LA!
It's so good my husband asked me to make another right away before the smaller first one I made was even gone. He's not a huge blueberry fan....but he loved this. Soooo good!

FILLING:
4 cups fresh blueberries
1 tsp vanilla
1/8 tsp nutmeg
1/2 tsp cinnamon
1/2 cup Splenda
1 tsp Thick n Thin thickener

TOPPING:
1 1/2 cup almond flour
1 tsp lemon zest
1/2 cup Splenda
3/4 tsp baking powder
1/4 tsp salt
1/4 tsp baking soda
3 tablespoons cold butter cut up in small pieces
2 - 3 tsp heavy cream

Combine all the filling ingrediants and spread in a 2qt baking dish sprayed with Pam. In a medium bowl combine the first 6 ingrediants for the topping and then cut in the butter until crumbles form. Add the cream until nicely moistened. Drop the topping over the filling in tsp and I kind of smoosh it down. Bake it for 30-35 min 375 degrees. Serves 6-8. Yummy warm and with fresh whipped cream.

Enjoy!

TANGY & SPICY BBQ SAUCE

2010-06-12T10:59:00.000-07:00

I played around with a recipe and came up with this yummmy-all in one bbq sauce. It's sweet, tangy and spicy. Tons of flavor. You can put it on chicken, pork or beef. So good.

3/4 cup apple cider vinegar
3/4 cup lc ketchup
3 tablespoons Splenda (or other sweetener equivalent)
1/2 teaspoon salt
1/2 teaspoon red pepper flakes
1/2 tsp red pepper
1/8 tsp onion powder

Mix everything together in a non reactive pan. Cook on low heat at a simmer for about 15 minutes. It will cook down and thicken up. It's enough to cover 3 skinless chicken breasts. Remember it has a lot of punch!

Enjoy!

OVEN BAKED FRITTATA

2010-05-08T18:25:00.000-07:00

Well eggs have been pretty cheap lately so I stocked up big time, hence this is wear this frittata came from. This can easily be doubled for a brunch. I used left over chicken from a roasted chicken I did earlier in the week. You can really play with this as much as you want with different meats and cheeses.

6 eggs
1/4 cup butter
2 cups shredded sharp cheese
2 cups cooked chicken
1/2 cup heavy cream
1/4 tsp smoked paprika
1/4 tsp salt and pepper
1/4 tsp garlic powder

Take a 8x8 baking dish and slightly melt the butter and spread it around the dish-cover the sides well. Layer the cheese first in the bottom, then chicken on top. Mix the rest of the ingredients together and pour on top of chicken. I sprinkled a little more paprika on top. Bake at 375 for about 35-45 min.

Enjoy!

WHITE BBQ CHICKEN WINGS

2010-05-03T18:39:00.000-07:00

If you've never tried a white bbq sauce--you need to. They are so different then the tradition smokey-sweet red sauces. Give this a try--I think you would like it.

1 cup mayo
2 tablespoons water
1 tablespoon fresh lemon juice-it makes a difference
1/2 tsp white vinegar
1 tsp poultry seasoning
1/2 tsp garlic powder
1/2 tsp smoked paprika
1/2 tsp grated Parmesan cheese
2 pounds chicken wings-tips removed

Mix all the ingredients together in a small bowl. Prepare grill on medium heat and spray tin foil or direct grills with Pam first. Place chicken wings on grill and cook through (about 8-10 min). Towards the end baste with sauce-cook 2 min and then baste again and cook another 2-4 min. Sprinkle with extra cheese is you'd like.

These are great for a picnic also.

Enjoy!

CREAMY TOMATO SOUP

2010-04-25T18:14:00.000-07:00

This is soooo fast and easy it's ridiculous. In about 15 minutes it will be done and you will have a nice soup to go with a yummy salad. I used a couple of fresh tomatoes so you get the homemade love, but of course you can use a can of diced tomatoes if that is all you have on hand.

1 can of chicken broth (or vegetable broth)
2 medium fresh tomatoes(diced)
1/4 cup heavy cream
1 8oz can of tomato sauce (I use Hunt's products)
2 tablespoons of tomato paste (again Hunt's)
1 teaspoon Splenda (or whatever sugar sub you prefer)
1/4 teaspoon crushed thyme
salt and pepper to taste

Mix everything together in a sauce pan and simmer for about 10-12 minutes. I also sprinkle a little parmesan cheese on top when I serve it. This is very goooooood!
Enjoy!

BROCCOLI SALAD

2010-04-10T15:16:00.000-07:00

This is a staple quick salad for spring and summer days. It goes well at BBQ'S and everybody loves it. I even made it for Easter--everyone loved it.

1 cup raw broccoli crowns, cut into small pieces

1 red onion

6 slices of crumbled bacon

4 to 8 ounces of shedded cheddar cheese (more or less to taste)

handful of sunflower seeds

Dressing ingrediants

1 cup mayo

2 tablespoons apple cider vinegar

2 tablespoons splenda
2 tablespoons heavy cream

Mix the salad ingredients together and than in another bowl mix the dressing ingredients. Now mix them both together until well blended, chill and enjoy.

Enjoy!

ASPARAGUS ALMONDINE

2010-03-29T10:33:00.001-07:00

We are not a huge fan of asparagus BUT I really do believe that every ingredient does have a great recipe out there somewhere for everybody to like. So I played around with this and came up with a simple recipe that brings out the flavor of asparagus. So try it and see if you like it.

2 tablespoons butter
1/4 cup sliced almonds
1 teaspoon of garlic or onion powder
1 pound asparagus spears-cleaned and snapped

First steam the asparagus until crisp tender-3-5 min.
Melt butter in a large skillet. Add almonds and garlic powder. Cook over low heat until almonds are toasted; push to one side.
Spoon almond butter over the warm asparagus and serve immediately.
Enjoy!

GREEN OLIVE DEVILED EGGS

2010-03-23T20:44:00.000-07:00

I'm trying to find different ingrediants to add to devilled eggs. Don't get me wrong-I love my original recipe I use but I just want to kick them up a bit.

6 hard boiled eggs – peeled

1/4 cup mayonnaise

1/2 teaspoon brown mustard

6 green olives – minced

1/2 teaspoon dried parsley

salt & pepper to taste

Cut peeled eggs in half length wise and place yolks in a mixing bowl, set the whites aside. Mash the yolks with the back of a fork and add mayo, brown mustard, green olives, and parsley. Mix well. Salt and pepper to taste.
Spoon or pipe the filling back into egg white.
Cover and refrigerate at least one hour before serving
Enjoy!

CHEESEBURGER PIE

2010-03-20T08:21:00.000-07:00

This is pretty easy and filling. It's comfort food.

1 lb lean ground beef

1/2 onion, chopped

4 slices crisp bacon, crumbled

salt & pepper to taste

1 clove minced garlic

3 eggs

1/2 cup mayonnaise

1/2 cup half and half

8 oz shredded cheese

In skillet, brown ground beef with onion, garlic, salt and pepper. Drain fat and mix in bacon, being sure to break up any clumps to get a fine mix.

Press beef mixture into bottom of deep dish pie pan. Preheat oven to 350.

Combine eggs, mayo and half and half being sure to mix well. Sprinkle cheese over beef mixture in pie pan and pour egg mixture over the whole thing.

Enjoy!

SWEET POTATO SALAD

2010-03-14T20:01:00.000-07:00

Sweet potaoes are a little higher in carbs but they are healthy carbs. So I would rather induldge on this recipe then cheat on somethin I would regret later.

3 pounds sweet potatoes, cooked, peeled and cubed

1/2 cup chopped onion

1 cup chopped sweet red pepper

1-1/4 cups mayonnaise

1-1/2 teaspoons salt

1/2 teaspoon pepper

1/4 teaspoon hot pepper sauce

1 teaspoon chopped fresh parsley

Directions

In a large bowl, combine the sweet potatoes, onion and red pepper. In a small bowl, blend remaining ingredients; add to potato mixture and toss to coat. Cover and refrigerate. Enough for 10-12 servings.

Enjoy!

EASY SAUSAGE BALLS

2010-03-14T19:36:00.000-07:00

Need an appitizer for your next party or get together. There are a lot of low carb options out there for you--but this one is an old timer that's quick and easy.

1 lb. sausage

12 oz. shredded cheddar cheese

1/4 tsp garlic powder

1/2 cup soy flour

Preheat oven to 325 degrees F. Mix ingredients well and roll into small balls. Place on cookie sheet and bake until firm and no longer pink inside. Stick tooth picks in them and place on a pretty tray.

Enjoy!

ZUCCHINI HAM CASSEROLE

2010-03-07T05:05:00.000-08:00

I'm always looking for different breakfast dishes to make for Sunday morning. This was pretty good. You could leave the ham out and it could be a hearty side dish for a meal.

3 cups peeled, chopped zucchini

1 large onion, chopped

2 garlic cloves, minced

1/4 cup butter

4 eggs

1 cup diced ham

1/2 cup grated Parmesan cheese

1/4 cup minced fresh parsley

1 1/2 teaspoons minced fresh basil

1/2 teaspoon salt

1/2 cup shredded Monterey Jack cheese

In a large skillet, saute the zucchini, onion and garlic in butter until tender; set aside. In a large bowl, whisk the eggs, Parmesan cheese, parsley, basil, and salt. Stir in zucchini mixture, ham and Monterey Jack cheese.

Pour into a greased 1-qt. baking dish. Bake at 350 degrees F for 20-25 minutes or until a knife inserted near the center comes out clean. Let stand for about 5 minutes before serving.

Enjoy!

CANDIED PECANS

2010-01-30T18:15:00.000-08:00

Do you need a sweet snack? These are pretty quick and sooo yummy. You can throw this together and get some other things done around the house and then it's SNACK TIME. Becareful to ration them out. You don't want to eat them all at once.

1 pound of fresh unsalted pecan halves
1/2 c butter (melted)
1/2 c Splenda
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground allspice
1/4 teaspoon ground ginger

Spray the crockpot (probably a 4 -5 qt) with Pam. Put the pecans in crock. Pour butter over pecans and mix well. Add the rest of the ingrediants and mix again.
Cook on high for 45 min then take the lid off and turn to low for 1 1/2 hours-mix several times during that time. If they are still not dry you can pour them on a piece of wax paper for a few minutes and they will dry out.

Enjoy!

SWEET ONION CASSEROLE

2010-01-23T10:41:00.000-08:00

Anybody that knows me well, knows that I love to make casseroles. Yummy, tummy filling casseroles. I adapted this from a recipe I found in one of my MANY very old cookbooks.

4 to 5 Sweet onions, sliced 1/4 inch thick

1/4 cup butter

1/4 cup sour cream

3/4 cup grated Parmesan cheese

1/2 cup sliced almonds

In a skillet over medium heat, saute onions in butter until tender. Remove from the heat; stir in sour cream. Spoon half into a greased 1-qt. baking dish. Sprinkle with cheese. Top with remaining onion mixture and almonds. Bake, uncovered, at 350° for 20-25 minutes.

Yield: 4-6 servings.

Enjoy!

ROASTED RED PEPPER SOUP

2010-01-23T10:05:00.000-08:00

Ok, this is very yummy. We really liked this filling soup. Very good for our low carb lifestyles.

1 large yellow onion, chopped

2 garlic cloves, minced

2 teaspoons butter

2 jars (15-1/2 ounces each) roasted sweet red peppers, drained

2 cups vegetable broth

1/2 teaspoon dried basil

1/4 teaspoon salt

1 cup heavy cream

In a large saucepan, saute onion and garlic in butter for 2-3 minutes or until tender. Add the red peppers, broth, basil and salt. Bring to a boil. Reduce heat; cover and simmer for 20 minutes. Cool slightly.

In a blender, cover and process soup in batches until smooth. Remove 1 cup to a small bowl; stir in cream. Return remaining puree to pan. Stir in the cream mixture; heat through (do not boil).

Yield: 6 servings

ENJOY!

BETTY ANN CAUIFLOWER CASSEROLE

2010-01-01T13:37:00.000-08:00

Have you ever had party potatoes, cheesy potatoes, etc...they are all the same. Usually hash brown potatoes of some shape with cheese, cream of chicken soup, etc and baked in the oven. Well we call them Betty Ann potatoes because my husband's aunt makes them all the time and they were his favorite. So I thought I would try and do a low carb similuar casserole. This is what I came up with. It's very good. It's not the potatoes but sure close and my husband loved it. He is the expert when it comes to the true taste of the real dish. So if he liked it-I knew it was good.

1 16 0z frozen bag of cauliflower-cooked
1/2 tsp chicken boullion granuals
1/2 cup sour cream
1/2 mayo
1/4 heavy cream
4 oz sharp cheddar cheese/shredded
1/4 melted unsalted butter
salt and pepper to taste
1/2 tsp onion powder

Mix the mayo, heavy cream, sour cream and seasonings and chicken granuals all together. Put cauliflower into a 2qt greased casserole. Add all other ingrediants(except butter) and combine very well and top with melted butter. Bake in oven 375 for about 25-30 min.

Enjoy!

PORK LOIN STUFFED WITH FETA AND SUNDRIED TOMATOES

2009-10-04T14:24:00.000-07:00

Well, this was a nice Sunday afternoon dinner. It turned out great. This can easily be used with chicken breasts too. But the pork loins have been on sale so much that I'm stocked up. It was easy to assemble and looks beautiful when it's done.

1 pork loin filet (1 1/2 pounds)
3 sundried tomatoes from a jar(oil packed)
1/4 cup crumbled feta cheese
mrs dash seasoning salt

Set oven to 375. Cut pork lengthwise (butterfly it). Sprinkle cheese along one open side. Cut up the tomotoes and sprinkle on top of cheese. Close the loin and sprinkle seasoing salt over top-put a few toothpicks in to keep closed. Bake in oven for about 40 min or until slightly pink to no pink. What ever you prefer.

Enjoy!

ADOBO CHILI

2009-09-26T15:07:00.000-07:00

I wasn't for sure on this and then after it all the taste joined together....yummy!

1 can (7 ounces) chipoltle peppers in adobo sauce
1 pount ground turkey
1 pound ground beef
2 medium red bell peppers diced
1/2 yellow onion diced
1 can diced fire roasted tomatoes
1 can chicken broth
1 can (8oz) tomato sauce
1 teaspoon each-dried basil and oregano
2 tsp chili powder
1 tsp garlic powder

Cook the turkey and beef together in a pan. In the meantime-chop 2-3 SEEDED chipolte peppers and take 2 tablespoons of the adobe sauce and put in slow cooker. Drain and put all other ingrediants in slow cooker -mix well. Cook on low 3 hours or 1-2 hours on high. It's good. My employee's loved it. You can make it hotter by leaving some seeds in or or more peppers. But it was pretty spicey the way it was but not too over the top.

Enjoy!

TURKEY FETA MEATLOAF

2009-08-25T19:01:00.002-07:00

This is a nice little twist on an old recipe. It's nice to have another meatloaf recipe to back up your old faithful.

1 pound ground turkey
1/2 cup shredded zucchini
1/2 cup grated parmesan cheese
1 egg
1/2 tsp italian seasoning
1/4 tsp salt and pepper
1/4 tsp garlic powder
3/4 feta cheese(with tomato/basil)-or you can use plain feta or goat
no sugar added ketchup

Mix everything together except for feta and ketchup. Spray a loaf pan with pam. Put 1/2 of turkey mixture in loaf pan. Sprinkle 1/2 of the feta cheese on and then layer the turkey again. Sprinkle remaining feta cheese on top and squirt ketchup in a zig zag pattern on top. Bake in 350 oven forf 30-40 min. ENJOY!

CREAMY CURRIED CUCUMBERS

2009-08-24T10:59:00.000-07:00

I've always like the creamy cucumbers anyway but this gives it a little extra something. Nice quick summer side.

1/3 cup sour cream
1/2 cup mayo
1/2 tsp lemon pepper seasoning
1/4 tsp garlic salt
1/2 tsp curry powder
1/2 tsp parsley flakes
3 cucumbers, thinly sliced
1/2 medium yellow onion-thinly sliced
salt and pepper to taste

In a bowl, combine first 7 ingrediants. Toss with cucumbers and onion slices. Chill 2 hours. Just give it a stire before serving. ENJOY!

CHICKEN ENSENADA

2009-08-16T14:09:00.000-07:00

Ok, who's been to RED ROBIN and had the Chicken Ensenada platter? It's good. Well, I was playing around and wala I think I found the recipe for the chicken. It's soooo good. It would be great on salad also.

3 chicken breasts-flattened
1/2 package of hidden valley ranch-fiesta style
1/2 cup of grated parm cheese(green can)

Mix the parm cheese and ranch packet together and put in a baggy. Add the chicken one at a time and then fry in a hot frying pan turning each piece of chicken once. It will take about 3 min per side. It's so easy, fast and yummy. ENJOY!

CHICKEN CORDON BLEU

2009-07-24T18:43:00.000-07:00

When we camp in our vintage 1974 Avion trailer we need to make the most of our space and time--plus watch the heat in the summer. So when I'm cooking I get to let me creative skills flow. That's how I came up with this little wonder. It turned out great. Chris had seconds.

4 chicken skinless breasts
2 tsps yellow mustard
4 tsps mayo
4 slices fully cooked deli ham-no sugar added
1 cup parmesan cheese
salt and pepper
1/4 cup mayo
4 slices swiss cheese

Flatten chicken breasts out to an even thickness. Mix mayo and mustard together. Spread each breast with mixture. Salt and pepper nicely. Add a slice of cheese and ham to each chicken breast and then roll them up and put a toothpick in each one. Roll each breast in mayo(1/4cup) and then roll in parmesan cheese. Put in a greased 2qt microwave safe baking dish. Place in microwave on high for 7 min. Then roll them over and cook for another 5-7 mins. You can always make a little more sauce of mustard and mayo mix and put on top and then it will warm on the chicken. It is very good.
Enjoy!

PEPPERED YELLOW SQUASH

2009-07-09T10:45:00.000-07:00

I through this together with stuff I had around. It's not bad. Simple and easy side-for grilling out or anyday of the week. We need more of those!

3 Tablespoons olive oil
1 Tablespoons red wine vinegar
4 medium size yellow squash
course salt/pepper

Slice squash lengthwise into 1/4 inch slices. Dip squash in oil and vinegar and then season it generously with salt and pepper. Grill about 5 min or so -covered.

Enjoy.

HAM AND EGGS CASSEROLE

2009-07-05T18:06:00.000-07:00

Well, it's been awhile and I apoligize for that. You know how busy summer gets. We've been doing a lot of running/vacationing and camping. Well I came up with this casserole dish with leftover ham and some boiled eggs I had to use up. This would be great for around Easter time. We will all have to keep this is our recipe box.

6 cups chopped hard boiled eggs
1 pkg (160z) frozen green beans
1 medium jar pimentos-drained
3 cups leftover cooked diced ham
3 tablespoons butter
3 tablespoons soy flour
1 tsp dry mustard
1 tsp salt
1/8 tsp black pepper
1 cup heavy cream
1 tsp worcestershire
1 tablespoons hot chili sauce
dash of tabasco
80z shreddes cheddar cheese

Start heating oven to 425 degrees. Cook beans as package directs-drain. Melt butter in sauce pan; blend in flour, mustard, salt, and pepper. Stir in heavy cream; cook, stirring, until thickened. Add worcestershire, chili sauce, tabasco and pimentos. In a 2 qt greased casserole, layers beans, eggs, ham, sauce and then cheese. I made 3 layers total. Bake in oven for about 25 minutes.
Enjoy!

OLD FASHIONED BEEF STEW

2009-04-19T15:15:00.000-07:00

Well it's a cool rainy blah day. We needed comfort food. Who doesn't love beef stew. This can also be made in the crockpot for an easy workday meal. You won't even miss the traditional potatoes.

2 tablespoons soy flour
2-3 pound beef roast-cut into 3/4 inch cubes
2 tablespoons olive oil
3 cups beef stock
1 cup water
1 medium onion -chopped
1 beef bouillon cube
1 1/2 tsp Worcestershire sauce
1/2 tsp dried sweet basil
1/2 tsp dried oregano
2 bay leaves
1 small bag of frozen green beans
1/2 cup bagged shredded carrots (optional)
1 tablespoon thicken not thin
salt and pepper to taste

1) place flour in a ziplock baggie and add the meat cubes. Shake until coated and then put in a dutch oven with the oil. Brown all the meat in batches and drain fat. Then add the meat back into the pot. Stir in the broth, water, bouillon cube, onion, Worcestershire sauce and seasonings and about 1/4 tsp black pepper and salt. Cover and bring to boiling. Reduce heat and simmer for about 1/2 hour or until meat is nearly cooked. Stir in carrots and green beans. Bring to a boil and then reduce heat to a simmer and cook (at this point add the thicken not thin),covered for about 30 min or until veggies are tender. Discard those bay leaves and enjoy. Serves 6 (can be frozen for extra meals)

FAST HAM AND PEPPER DUMP QUICHE

2009-04-12T18:50:00.000-07:00

Ok, your probably wondering what to do with all the leftover ham after Easter. We all have it and well -we need to find different ways to use it up. I diced up part of mine and put it in the freezer for later casseroles or even to throw on a pizza (low carb crust of course) or in omelets.

But I also took 3 good, thick slices and through this together. I called it "dump" because -well frankly you could probably dump anything you have leftover in it. Lots of different veggies left over would go great in this, any kind of cheese--and mix in some chicken/turkey/sausage. This is flexible -so be very creative. Clean out the fridge and go for it.

3 slices ham cooked and cubed
1 c. shredded Swiss, Cheddar, or Mozzarella (can combine cheeses)
1 bell pepper-I like red or yellow-diced up
4 eggs
1 c. heavy cream
1/4 tsp. salt (optional)
1/8 tsp. pepper
Sprinkle meat, cheese, and pepper in a 9 inch glass pie plate-or 8x8. Beat eggs, cream and seasonings in large mixing bowl with a fork, until well blended. Pour over meat mixture. Microwave on 80% power for 9 1/2 to 11 minutes. Turn the dish halfway through cooking time. Yield: 6 servings.

FRESH STRAWBERRY FREEZER JAM

2009-04-12T10:02:00.000-07:00

I love jam and preserves. Nothing better then making it yourself with fresh berries. I just couldn't take walking past the little beauties anymore at the grocery store. They practically leaped into my cart. So here I am....making my jam. So fast and easy. Really why wouldn't people make their own????

Measure 1 1/2 cups Splenda into bowl. Add contents of 1 pouch BALL FRUIT JELL FREEZER JAM PECTIN -stir until blended. Then I add a 1 tsp of cinnamon. (trust me, it's yummy)

Crush strawberries until they equal app. 4 cups. Stir the the pectin mixture into the crushed fruit. Stir for 2 minutes.

Ladle into freezer jam jars-leaving 1/2 inch head space. Add the lids and wallah--your done. Let stand about 30 minutes before you dive in and use it. Refrigerate up to 3 weeks or freeze up to 1 year.

This makes about 5 8-0z jars.

SWEET AND SOUR GREEN BEANS

2009-03-31T16:18:00.000-07:00

These are very good. I wasn't very sure about how it was all going to come together...but it did. Success! I was wondering how my favorite and most honest critic would like them(Chris). He loved them. He finished them off.

1 can of green beans-any style-even the wax beans
1 1/2 tablespoon splenda
1 tablespoon balsamic vinegar
1 tsp spicy brown mustard
1/4 tsp onion pwder
salt and pepper to taste.

Mix all the ingrediants together in a bowl and microwave for 1-2 minutes. Serves 2. Very easily can be doubled.

I'm curious to see what you think. So please give me feedback.
Oh yeah..sorry no pic since-well-they are all gone.

NUTTY COCONUT STONES

2009-03-21T18:13:00.000-07:00

Ok, I was doing some experimenting and wala--these wonderful cookies were born. I'm so excited about them. They are like macaroons meets sugar cookie. Now I got your attention. Now this is for a 1/2 recipe-which makes about 25 cookies. So you can easily double and freeze them or take your time eating them. They are very addictive. So watch out.

1 stick of salted butter-softened
1/3 c brown sugar sub. (I used DIABETISWEET)
1/3 c splenda
1/4 tsp almond extract
1/4 tsp vanilla
1/2 tsp coconut extract
1/2 of a small box of sugar free instant cheesecake pudding mix
1 egg
3/4 c vanilla whey protein powder ( I used Designer Whey)
1/2 c almond flour
1/2 tsp baking soda
1/2 c unsweetened coconut
1/3 c walnuts

CREAM BUTTER, SUGAR SUBS, EXTRACTS AND PUDDING MIX TOGETHER. ADD EGG AND MIX WELL. ADD FLOUR AND WHEY POWDER THEN PUT IN BAKING SODA. MAKE SURE EVERYTHING IS MIXED WELL THEN ADD NUTS AND COCONUT. SHAPE INTO 1 INCH BALLS AND PLACE ON UNGREASED COOKIE SHEET. BAKE FOR 10 MIN OR UNTIL GOLDEN BROWN. LET COOL ON BAKING RACKS. ENJOY!

STEAMED RADISHES WITH LEMON DILL BUTTER

2009-03-06T04:51:00.000-08:00

OK, I know it sounds--well different. It is. It's actually very good. The tart/hot taste of raw radishes is almost totally gone when they are cooked. Plus these almost turn out like potatoes and take on other tastes of the onion and garlic too. They are pretty good and easy. Oh....and I don't want to forget to let you know that they are pretty. So PINK!

1 lb radishes, trimmed and sliced thin
1 small onion-sliced thin
2 cloves of garlic-minced
2 Tbs of unsalted butter
2 tsp fresh lemon juice
4 tsp finely chopped fresh dill

In a steamer microwave bag-steam the radishes until just tender. In a large skillet melt the butter and then add the onions and garlic. Saute them until tender then add the radishes, lemon juice, dill and SALT AND PEPPER to taste. Saute everthing for about 3-5 more minutes.
Serves 4.

Stop thinking and just try it!

CABBAGE ROLL CASSEROLE

2009-02-15T19:27:00.000-08:00

It's almost St Patty's day. So I played with a cabbage roll recipe to make it a casserole. This is very good and works well with ground turkey also. The pic is of the ground turkey version.

1 pound of ground beef/turkey
1 small onion-chopped
2 garlic cloves-minced
1 can(80z) tomato sauce-divided
1 can diced tomatoes
1/2 tsp dried thyme
1/2 tsp dill weed
1/2 tsp sage
1/8 tsp salt
1/8 tsp pepper
4 bacon strips-cooked and crumbled
1 small 10oz bag of red cabbage-shredded(or green)
1 cup mozz. shredded cheese

In a large skillet cook meat, onion & garlic until meat no longer pink. Drain and stir in seasonings and can of diced tomatoes and 1/2of the can of sauce. Bring to a boil and then reduce heat and cover. Simmer for about 5 minutes. Stir in bacon. Remove. Layer 1/3 of cabbage in a 2 qt greased baking dish. Top with 1/2 of meat mixture. Repeat layers and top with remaining sauce over top. Cover and bake 375 degrees for 40 minutes. Uncover and sprinkle with cheese. Bake 10 minutes or until cheese is melted. Let stand a couple of minutes before you serve it--it's very hot. Serves 4-5

CHICKEN ALMOND BAKE

2009-02-08T06:06:00.004-08:00

Ok, anyone who knows me knows I love to do one dish meals....ala casseroles. They cover everything for a meal.
So, since whole roaster chickens have been so cheap around here lately-I have plenty in the freezer-I thought I would work with one. This is what I made....and it's a goodie. Simple but almost like a tuna noodle casserole taste-but no fish-or a hot chicken salad.

2 cups cubed or shredded cooked chicken
2 cups sliced celery
1 cup mayo
1/2 cup "ranch" seasoned almonds-you buy in the salad section
1/2 of an onion
1 can of green beans (drained)
1/2 tsp salt
pepper to taste
1 cup shredded sharp cheese

Saute the celery and onion in some butter until soft. Mix all the other ingrediants-except cheese-and put them in a greased casserole dish 1 1/2 quart. Sprinkle the cheese on top of casserole. Bake in oven uncovered for about 20 min in a 425 degree oven. Serves 3-4

I would have taken a pic but between my husband and my employee and me--well there was none left.

NO CRUST BROWNIE PIE

2009-01-18T13:32:00.000-08:00

I was trying to revamp and old treat and decided to put this recipe in a fancy pie dish. Appearance is everything sometimes when trying new recipes. Wala....brownie pie.

1/3 cup butter
3 squares unsweetened chocolate
2 cups splenda
4 eggs well beaten
1/4 tsp salt
1 tsp vanilla
2/3 cup chopped walnuts (optional-or any nut on hand)

Melt butter and chocolate on medium heat in a microwave safe bowl. Mix in sugar and then well beaten eggs. Add salt, vanilla and nuts. Pour into a well greased 9 inch pie dish. Bake in oven at 350 degrees for about 45 minutes. This is really good with whipped topping or a small amount of low carb vanilla ice cream. Yummy!

BROCOLLI A LA GRATIN

2008-12-27T18:23:00.000-08:00

I just put this together today for a side dish to go with a pork loin I made. It's very yummy. Let's see I got 3 thumbs up from my husband (you know it's good) and my 2 employees. So give it a try......and enjoy every bit of it.

1 10 oz pkg cooked broccoli
1/2 of can of cream of chicken/mushroom soup
1/2 cup shredded Monterrey jack cheese.
1/4 tsp onion powder
1 tsp pimentos
grated Parmesan cheese

Mix all ingredients together except Parmesan cheese. Put in a greased 1 qt casserole dish. Sprinkle liberally with Parmesan cheese and put in 350 degree oven for 25 minutes. The top will get nice and crusty brown. ENJOY!

MY BEST CHOCOLATE CHIP COOKIE RECIPE-low carb!

2008-12-21T15:03:00.000-08:00

Ok, so I've tried several and I mean several recipes for low carb chocolate chip cookies and some have been ok and some just NASTY. Well none of them have really ever passed the true taste tester -my husband Chris. Thank God he's honest with me. So I thought I'd give it another shot-because I'm not going to give it up.
Well I'm glad I did because I have done it. Chewy middle and crunchy outside. They are wonderful. I can't believe it. SOOOO GOOD! I hope you will give them a shot. I know you will like them.

*this is a 1/2 batch which makes about 26-30 cookies. Bake at 350 degrees for 9 MINUTES!

1 stick of unsalted butter(softened)
1/4 Splenda granular
3/4 c diabeti sweet brown sugar sub.
1 egg
1 1/2 tsp vanilla
1/2 c vanilla when protein powder
3/4 c almond flour/meal
1/2 tsp baking powder
1/2 tsp baking soda
1 1/2 c sugar free choc chips

Cream together the butter, sugar subs, egg and vanilla. Mix in another bowl the rest of the ingrediants except the chips. Add the dry ingrediants to the creamed mixture and mix well. Then add the chips to the batter. Scoop golf ball size portions out on to ungreased sheet. Leave about 2 inches apart. Bake 9 minutes. If you bake too long they get to crunchy all they way through-unless you like them that way. If you do 9 min. they will be chewy inside and crunchy outside. They will look puffy when they first come out and then as they cool they sink in the middle. SO YUMMY.

LOW CARB CHEX MIX RECIPE

2008-11-02T09:36:00.000-08:00

Ok, I've been thinking about this for some time and never have gotten around to actually trying this recipe out. My husband LOVES Chex party mix. I mean loves it. Of course he misses it and for Thanksgiving I make him a small traditional batch. He pays for it weight wise but he knows it's going to happen and is ok with that. But pretty much everything can be made over low carb wise. So I thought lets give it a try. So I did---SUCCESS!

1 CUP PLAIN PECANS
1 1/2 C PLAIN ALMONDS
1 1/2 C PLAIN WALNUTS
1 C PLAIN SPANISH PEANUTS
1 STICK SALTED BUTTER
3 TBS WORCESTERSHIRE SAUCE
2 TSP SEASONED SALT (LAWRY'S)
3/4 TSP GARLIC POWDER
3/4 TSP ONION POWDER

Melt butter in a microwavable dish-8x8 is nice. Mix in all the seasonings and stir really well. Then add all the nuts. Mix again all very well and put in microwave uncovered for 3 min on high. Stir and cook another 3 min. Then take out and spread out on wax paper and let cool completely.
Then store in airtight container. This tastes best the next day when it's had time to set.

ENJOY---MY HUSBAND GAVE IT 2 THUMBS UP....as he was chewing.

BEEFY BURGER SOUP

2008-10-17T14:39:00.000-07:00

This is very good. I know I keep saying that....but I'm not going to lead you astray. This is adapted from a recipe I got off the Linda Sue's site. Wala...my own!

2 pounds ground beef
2 small onions, chopped
1 tsp garlic powder
15oz canned pumpkin--LIBBY BRAND
14oz canned beef broth
2 cups chicken broth
2 beef bouillon cubes
2 tsp salt
1/4 tsp fresh ground pepper
1/4 tsp dried sweet basil

In a large 6 quart pot brown the onions and ground beef. Drain the fat. Add the beef broth and pumpkin. Mix very well. Add the garlic powder, chicken broth and bouillon -stir over medium heat. Season with salt, pepper and basil. Simmer covered for 30 minutes. This is yummy and you can add frozen green beans also to give some extra yum!

THIS WAY OF LIFE IS FOR SERIOUS LIFE CHANGERS!

2008-10-12T18:51:00.000-07:00

This is something I thought I should address here. It's been on my mind for sometime. My husband I get numerous questions about our lifestyle almost everyday. We love to answer all of them. But I do want to say that this lifestyle is not a "DIET". It's not for the light of heart...."maybe I'll give it a TRY". Or the lovely question "what foods can I eat-how long before I loose?" Well this isn't a quick fix for a special occasion. It's not a crash diet you go on for 2 weeks and then start eating junk again. YOU WILL GAIN IT ALL BACK AND MORE. Trust me, we have watched several friends do it...even more then once.

*GET THE OLDER VERSION OF THE ATKINS BOOK AND READ IT!
*THIS IS FOR THE LONG HAUL. NOT SOMETHING TO TAKE LIGHTLY

We get asked all the time if we "cheat"? Well the answer is yes. BUT, we never cheated throughout the whole loosing weight stage. Only once we reached where we wanted to be did we cheat. IT IS NOT SOMETHING WE DO ALL THE TIME. Only special occasions. Remember: YOU PLAY -YOU PAY! You won't feel good, you may have a headache....and worse yet you gain weight back on. Yup...it only takes one bite....which leads to 2! You have to be strong when you have those friends (we all have them) that come up to you at a birthday party and say "just one bite won't hurt". I'm here to tell you-YES IT WILL. And that is why they are usually heavier then you and won't be able to commit to this lifestyle. PLUS---THEY ARE USUALLY VERY JEALOUS THAT YOU'VE SUCCEEDED. Be proud of that fact....that you can succeed. You can do this-but only if you want to.

CHEESY BEANS AND CAULIFLOWER

2008-10-12T18:12:00.000-07:00

This would be great for the holidays. Something different. It's very good. I would have taken a picture for you today.,...but we ate it all! Sorry.

1 16 oz frozen cauliflower
1 8 oz frozen green beans
8 oz shredded sharp cheddar cheese
1 cup heavy cream
1 tsp onion powder
3 TBS bacon pieces (make sure no sugar added-or cook up your own)
salt and pepper to taste

Steam the cauliflower and green beans in the microwave using a little bit of water. Try the new steaming bags on the shelves in store now---THEY ARE GREAT!
Put in a greased 2 quart baking dish. Mix in cheese, onion powder, salt and pepper and bacon.
Pour heavy cream on top of mixture. Place in oven 350 degrees for 30 minutes.

*in a time pinch ....you can microwave this covered for 8-10 minutes...but the heavy cream doesn't get as thick and mixed in with the cheese. But it's still yummy!

This is a great side to go with the most basic pork chop, steak or chicken recipe. Buy a already roasted chicken from your local market and add this in a pinch. Wa la....dinner in now time. Throw in some sugar free jello for a little sweetness afterwards! ENJOY.....

FRENCH PORK CHOPS AND CABBAGE CASSEROLE

2008-08-09T15:38:00.000-07:00

This is yummy. Don't wrinkle your nose at cabbage it really does take on the taste of what you put with it. GIVE IT A TRY.

1 large green cabbage
1 c heavy cream
4 boneless pork chops
4 tbsp. butter
1/2 tsp. crumbled sage leaves
1/2 c dry white wine(make sure it's one you would like to drink also)
1/4 c grated parmesan cheese
salt and pepper to taste

Wash, quarter and core the cabbage and then slice it up. Place the cabbage in a saucepan. Sprinkle with salt and pepper and add cream. Bring to a boil, then simmer for 15 min. Trim excess fat from chops and saute chops in 2 tablespoons butter in a skillet until golden brown. Cover and cook over low heat until tender. Remove from skillet and sprinkle with salt and pepper. Add sage leaves and wine to skillet and scrape skillet to remove browned particles. Add to cabbage. Place half the cabbage mixture in shallow casserole and cover with chops. Add remaining cabbage mixture and sprinkle with cheese. Dot with remaining butter. Bake at 350 degrees for 45 min. SERVES 4.

LOW CARB DIET STUDY--ONE FOR US!

2008-07-17T10:50:00.000-07:00

There was a study done with the New England Journal of Medicine that once again shows positive and wonderful results that included 2 years of research!

The low-carb diet improved cholesterol more than the other two. Some critics had predicted the opposite.
Please read the link for yourself....it's been on 3 major news channels. Low carb will prevail!

STUDY TIPS THE SCALE IN ATKINS FAVOR!
http://www.cbsnews.com/stories/2008/07/16/health/main4266414.shtml

CAMPING.....SO GOOD FOR OUR SOUL AND EATING LOW CARB

2008-06-28T15:19:00.000-07:00

Well just to let you know my husband and I have never camped before. Well he has as a kid. As grown ups -so far has been pretty easy. We did have a few mishaps(parking in the the wrong lot# at the park-oops). Other than that-we are having a good time. Besides camping making you appreciate the little things in life...shower and running water in your own home,etc.....you appreciate the food the earth gives you. Making living a low carb lifestyle so easy to maintaine......NO JUNK.

Friday we had dinner at the camp ground. I made pork chops with a seasoning mix of chili pwdr, salt, pepper, onion pwdr, oregeno and ground mustard. For a side we had my yummy coleslaw. Saturday night we will have flank steak with a similar seasoning rub on the grill. I'm also going to chop up some red and yellow peppers along with an onion and grill it in a foil packet with some butter and seasoning. Oh yeah-and add a little shredded cheese at the end to keep it all happy! Sunday we have to pack up but we will have eggs and bacon in the morning with some good ole' coffee. Saturday we worked all day at our business so we at there and not at the campground.
I can't wait to get back there and breathe the FRESH air!

LAS VEGAS BABY-YES YOU CAN EAT GOOD!

2008-06-07T19:08:00.000-07:00

Well most people think that when you go on vacation.....you can't eat good. Well I'm hear to prove you wrong. We are currently in Vegas and my husband and I have not had any problems. Really it's very simple. We've had steak and eggs for breakfast--hold the extras. We don't eat lunch because the breakfast was so big. So we have an early dinner.....If you eat at a buffet---so easy. Prime rib, sliced turkey, salad, veggies....need I say more. Tonight we had room service....HUGE cobb salads with diet coke. So good. We have been drinking lots of water and when we are at the pool--RUM AND DIET COKE. My husband has had some Tequila and diet coke. We did treat ourselves to some sugarfree ice cream. yummy! Other than that--no problems. VACATIONS ARE FOOL PROOF WITH THIS WOL--no excuses!!!!!!!!!!!!!

WHAT CAN I MAKE FOR A HOLIDAY BBQ?

2008-05-24T14:26:00.000-07:00

A logical question.....but it's very easy to answer. Lowcarbers everywhere love cookouts. It can be full of protein! We are going to have:
JOHNSONVILLE BRATS(reg. kind), SUGARFREE COLESLAW(see recipe below) and a for a light sweet we will be having sliced strawberries that have soaked in SUGARFREE RASPBERRY SYRUP topped with whipped cream. YUMMMMMY!!!!!!!!!!!!

The best coleslaw:
1 pound bag of coleslaw mix
1 cup of Hellman's mayo(you can use reg mayo-but I like the "extra something" of Hellmans
1/4 cup Splenda
2 tablespoons white vinegar plus 1 tsp
1/4 teaspoon celery salt
1/8 teaspoon black pepper
1/2 teaspoon seasoning salt
Mix all the ingrediants except the coleslaw mix together in a bowl. Then add the coleslaw mix in. Chill for several hours.
Serves 8-10
around 3g net carbs.

Plus you can have so many more things for a bbq. Like bbq chicken-using lc (low carb) bbq sauce, roasted veggies on the grill, veggies and dip, ribs,hot dogs, burgers, steaks......plus lc mac salad(using our type of noodles of course)
But the best of all just being with friends that support you and are proud of you.

What's for dinner tonight?

2008-05-20T16:48:00.000-07:00

Well if you are new to a low carb lifestyle or even if you just want some great new recipes to choose from for a healthier lifestyle then I'll try and help. So many times you wonder-what do I have already at home that can be turned into-well something decent-if not great. Well let's see..most people have chicken right? Pull those chicken breast out of the freezer and THAW. Once that's done---try this:

PIZZA CHICKEN TONIGHT

4 skinless chicken breasts

small can of pizza sauce (watch the label-make sure there's no sugar added)

pepperoni slices (as many as you want-within reason)

1 cup of shredded cheese of choice

salt and pepper

Now....

Take a 2 qt glass baking dish (8x8) and spray with some nonstick cooking spray. Then place each chicken breast snuggily (is that a word?) in the pan. It's ok if they touch. They are happier that way. Then salt and pepper each to your liking. Ok top each with a little sauce, cheese and pepperoni slices. Pop in the microwave (yes the microwave) for about 15-20 minutes. You may have to cut into one to see how they are doing.

-MAKE SURE THEY ARE COOKED ALL THE WAY THROUGH. The pepperoni will get nice and crispy on the outside. The sauce keeps the chicken nice and juicy.

*if you like serve this with a side salad. It's very good and reheats well also for lunch the next day.