So, what’s cooking at your house today?
Here’s what we’re having tonight (and there’s even a veggie recipe for Ductape!)
Oven-Fried Chicken Thighs with Buttermilk-Mustard Sauce
Preheating the baking sheet helps to crisp the chicken on the bottom. This is really yummy with mashed potatoes, but mashed cauliflower would work too.
1/4 cup low-fat buttermilk
4 teaspoons Dijon mustard
1 tablespoon honey
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon dried rosemary
1/4 cup dry breadcrumbs
1 1/2 tablespoons grated fresh Parmesan cheese
4 (6-ounce) chicken thighs, skinned
Cooking sprayPreheat oven to 425°.
Combine the first 6 ingredients in a small microwave-safe bowl. Spoon 3 tablespoons buttermilk mixture into a shallow bowl; reserve remaining mixture.
Combine the breadcrumbs and Parmesan cheese in a small bowl. Dip chicken in 3 tablespoons buttermilk mixture; dredge in breadcrumb mixture. Chill 15 minutes. Lightly coat a baking sheet with cooking spray, and place in oven for 5 minutes.
Place the chicken on baking sheet. Bake at 425° for 24 minutes or until a meat thermometer registers 180°, turning chicken after 12 minutes. Microwave reserved buttermilk mixture at high for 20 seconds or until warm. Drizzle the sauce over chicken.
Yield: 2 servings (serving size: 2 thighs and 2 tablespoons sauce)
NUTRITION PER SERVING
CALORIES 376(29% from fat); FAT 12g (sat 3.5g,mono 4g,poly 2.8g); PROTEIN 43.6g; CHOLESTEROL 168mg; CALCIUM 152mg; SODIUM 971mg; FIBER 0.4g; IRON 3mg; CARBOHYDRATE 20.4g
The boys really love these green beans (weird, I know), so I think we’ll have them and some applesauce too.
Garlicky Green Beans
Because this recipe is so simple, coarse freshly ground sea salt and black peppercorns really count.
2 cups green beans, trimmed
1 teaspoon butter
Cooking spray
1/8 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1 garlic clove, mincedCook beans in boiling water 2 minutes. Drain and plunge beans into ice water; drain.
Melt butter in a small nonstick skillet coated with cooking spray over medium heat. Add beans, salt, pepper, and garlic; cook 2 minutes or until heated.
Yield: 2 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 54(35% from fat); FAT 2.1g (sat 1.2g,mono 0.6g,poly 0.1g); PROTEIN 2.1g; CHOLESTEROL 5mg; CALCIUM 45mg; SODIUM 170mg; FIBER 3.8g; IRON 1.2mg; CARBOHYDRATE 8.4g
5 Comments
This is great! It sounds wonderful, we have baked chicken & green beans almost every Sunday (except today — I’ve got a craving for pork roast). I can’t wait until we can try these recipes!
And I love it that you include the nutritional information.
We’re having Indian Sweet Potatoes
1 diced large onion
1/3 cup orange juice
3 cloves of garlic
1 1/2 grated fresh ginger
2 t. cumin
1 green chile, minced
1 diced green or red bell pepper
3 T. low fat cream cheese
1 1/2 T. fresh lemon juice
10 oz slightly thawed frozen peas
salt and pepper to taste
Bake the sweet potatoes at 400° for about an hour. Take them out and let them cool.
Combine the onion and orange juice in a sauce pan and simmer then until the onions soften (about 5 min). Add the garlic, ginger, cumin, chile, and bell pepper and simmer another 5 minutes. Remove from heat. Cut the cream cheese into small pieces and add to the hot mixture so that the cheese melts.
Peel the skin from the sweet potatoes. Mix the sweet potatoes with the vegetables. Add the lemon juice, peas, and salt and pepper. Put the mixture in a shallow baking pan.
Lower the oven temperature to 350°. Bake about 20 minutes.
We usually have a salad with this dish.
Calories per 7 oz. serving: 164; 4.5g of fat but no cholesterol.
I have everything for those sweet potatoes but the oj, which I can pick up when I run out to the paint store. Maybe we’ll try that with our chicken and green beans…
That all sounds so good, I want to make the sweet potatoes and have them with the chicken and green beans. I’m going to not all the ingredients for my next trip to the supermarket!
Thanks for the recipes, and oh yeah, thanks for making me really really hungry! Have 4 hours elapsed since my last meal? Surely they have, and surely there is SOMETHING in the refrigerator (besides coca cola, little red cans, winking at me, come on, just one, you know we’re sooooo good) that I can eat, something sweet, something cold, no, there isn’t any strawberry ice cream, which I should not even think about anyway.
It is funny the way things work, I never really craved ice cream until I could only have a spoonful of it. I cheated this morning, I had more than 4 ounces of orange juice.
Whoever said sugar is addictive was right. I feel like one of those people in East Harlem, I want to say fuck it, I will HAVE the damn cake, give me a big ol’ piece.
But I won’t. A descendant introduced me to an ethnic treat: a sandwich made with peanut butter, butter, and jam. I will make one using I Can’t Believe I Bought This Instead of Butter and about half a teaspoon of red currant jelly, and of course, peanut butter, but none of it spread thick, on my Nature’s Own Whole Grain Sugar Free Bread. And wash it down with Perrier Lemon.
Oh and for those who would like to try it, the ethnic treat also includes tomato soup, into which one dips the sandwich prior to biting it, however I do not know if any tomato soup is present.
That sweet potato recipe makes a lot (maybe not so much if you are feeding two boys) and is very filling. We have it as the main course so if you are going to have it as a side dish, you might want to try cutting it down. OTOH, it does keep and reheat well.
DTF, if you want it hotter, put in all the seeds from the chile and add some cayenne pepper.