Tuesday, February 18, 2014

Grilled Chicken Umami

Well, as you can probably tell from my lack of web presence lately, the day job has kept me busy.  But now that the days are getting longer, I can get more accomplished.  And that means more healthy recipes will soon be coming your way very soon.

The warmer weather down here in Florida means that I dusted off the grill this weekend.  Although I know a few of you in the Tundra that is the North East must be throwing something at your computer screen right now.  Cheer up - when it's 106 in the shade down here in a few months, we will be envious of you. 

I love grilling as it's such a healthy alternative to sautéing. And I love this dish; deliciously lightly marinated grilled boneless skinless chicken breasts in a light Asian-style marinade and served with a Garlic-Ginger Wine Sauce.  Yum!

I roasted a few potatoes that I rolled in Wasabi paste, black sesame and a little canola oil, and I grilled, yes grilled up broccoli to go along side.  The broccoli was spicy. I sprinkled it with chili oil b before grilling, and then I finished it with a little lemon pepper seasoning.  You can microwave the broccoli for a few minutes before or after grilling (with a tablespoon of water) if you would like it to be more tender. 

I used a semi-dry Florida Chablis (made from Muscadine varietals) to make my dish.  But you can also substitute Riesling.

Since I know that I just made you hungry, I won't waste any more time yapping. 

Here you go!

Oh, and the WW Points Value:  6  (entrée only)


2 boneless skinless chicken breasts, 7 ounces each

For the Marinade:

2 tbs. canola oil
1 tbs. salt free onion and herb seasoning (I used Mrs. Dash)*
1/2 tbs. lime juice (fresh)
1 tbs. reduced sodium Tamari (I used Gluten Free)

For the sauce:

1/4 cup Florida Chablis
1 clove garlic, minced
1/2 tbs. grated fresh ginger root
1 packet reduced sodium concentrated chicken broth (about 1 tbs.)
2 tsp. reduced sodium soy sauce
2 tsp. lemon juice (fresh)
1/2 tbs. cold butter

Cooking spray for grill.


Cut chicken breasts lengthwise into four tenderloins.   Place the chicken into a glass dish. 

Mix the canola oil, the salt free seasoning, lime juice and Tamari into a bowl.  Whisk vigorously until combined.

Pour over chicken breasts.  Cover and marinate in the refrigerator for one hour. 

Remove from refrigerator and let come to room temperature.

Spray grill with cooking spray.

Preheat grill to 400 degrees F.

Add the chicken to the grill and cook for about 5 minutes each side, until the juices run clear.

On the side burner, add the wine, reduce by half; about five minutes over medium heat. 

Add the garlic, the ginger, concentrated chicken broth, soy sauce and lemon juice. 

Add the butter at the end.

Once the butter melts and the sauce thickens, you are ready to serve (about 4 minutes).

I know you will make this over and over again.  Enjoy and I'll see you soon!

Thursday, February 6, 2014

Southwestern Brussels Sprouts


The runch crunch finally got me last week.  And I was on antibiotics.  And as a result, I didn't workout.  Which means I didn't lose any weight.  In fact, I put back on a pound.  But as I told my friends on Facebook:  Nobody ever said the road to success was the Autobahn.

I've been told in the past that I don't post enough side dishes.  I love veggies.  We all need to eat more. Well, this dish will even appeal to those of you who will only eat veggies if there is bacon in the dish.  I used turkey bacon.  If you are tracking WW points, this came in at a whopping 3 points, even with the turkey bacon!

So it's good for those nights when you are staying within the guidelines. 

I'm serving it with 4 ounces of pork shoulder seasoned with a an Espresso steak rub (slow roasted) and boiled potatoes smashed with non-fat Greek yogurt, lemon juice and dill.  My entire evening meal came to 11 points.  Of course, you can make lower point options if you've splurged more during the day.  I am not much of a snacker  I probably should be as I know it's good to eat more frequently.

Oh, and as you can see from the pictures in this post and the last, I am rockin' my new Lodge skillet.  It's been dark and rainy until I get around to making/taking the pictures.  Come spring we'll get some nice patio garden pictures again.   

Well, I am rambling, so here  you go!


2 slice(s) uncooked turkey bacon
1 medium Jalapeno pepper, minced
1/2 tbs. olive oil
1/8 cup sliced scallion, white and light green part
24 ounces uncooked Brussels sprouts, halved
1/2 tbs. fresh lime juice
1/2 tbs. butter
Pinch of Paprika, optional


Preheat oven to 400 degrees F.

Add turkey bacon to a large, heavy skillet or cast iron pan.  Cook over medium heat until crispy.  Do not burn. 

Remove the turkey bacon from the pan and place it on a paper towel-lined plate to drain the grease.  Let the bacon sit for  a few minutes to firm up so that you can crumble. 

Add in the Jalapeno to the bacon grease.  If there is too much grease, you can pat the pan lightly with a paper towel to remove the excess.  LIGHTLY sauté the pepper until softened. 

Drizzle in the olive oil and add the scallion to the pan.  Continue to cook for about another minute.

Add in the Brussels sprouts and stir to combine the flavors.  Place the pan into the hot oven.   Bake for approximately fifteen - eighteen (15-18) minutes until the Brussels sprouts are tender and browned to your liking.  You can let it go a little longer is you like.  I will often leave these in for about 20-22 minutes if the Brussels sprouts are larger.  Adjust cooking time for your oven.

Remove the pan from the oven.  Place the pan back onto the stove over low heat. 

Add in the lime juice and the butter.  Once the butter melts, stir to combine the flavors.  Add the paprika, if using, and crumble in the reserved turkey bacon.

You are ready to serve.

And there you go.  A simple side dish I know you are going to love.

See you soon!