Low Carb Jabberwockey

The most delicious recipes in all of Wonderland

Fast lane meal prep: Roasted chicken, potatoes and green beans April 26, 2015

Filed under: Dinner — Low Carb Jabberwockey @ 3:46 am
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Five minutes to prep a full meal is pretty cool. One hour to cook, and its Life in the Fast Lane ! Taters for the fam, Salad and green beans for the low carbers…

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Nice job on the guitar Alvarohh . . .(https://www.youtube.com/watch?v=WShSwbI_U8c )

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OH.  And that Chicken broth I mentioned:  ( https://locarbjabberwockey.wordpress.com/2012/12/31/homemade-chicken-stock/ )

 

 

Weeknight “One Pot” Chicken Dinner (Well – Really one pan) November 15, 2014

Filed under: Dinner — Low Carb Jabberwockey @ 6:02 pm
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One pot chicken dinner

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Prep time is less than 5 minutes!

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Weeknight “One Pot” Chicken Dinner
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4 medium red skin potatoes, cubed
Green beans
“Baby mushrooms”
5 chicken thighs
Olive oil
Salt
Pepper
Garlic powder
Paprika
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Arrange chicken, potatoes and veggies on a large sheet pan.  Drizzle it all with olive oil.

Season everyting with salt, pepper and garlic powder.  Season just the chicken with paprika.

Cook at 375 F for 45 minutes. Great family meal — to keep it low carb for myself, I just skip the taters.

One pot chicken dinner

 

Crockpot Chicken Cacciatore January 10, 2014

Filed under: Crockpot,Dinner — Low Carb Jabberwockey @ 8:01 pm
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Crockpot / Slowcooker Cacciatore

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I recently adapted one of my favorite recipes ( Stovetop Chicken Cacciatore ) for the crockpot.  Why adapt ?  I find with the slow cooker that veggies “give up” far more liquid in the crockpot, and that chicken breast seems to dry out.  I reduced the amount of tomatoes, and swapped out the breast for bone in (skin on) thighs which contribute to the very flavorful sauce.   You can remove the skin if you want, it’s tasty either way.  This can be prepped the night before, and plugged in before you leave for work.

Crockpot Chicken Cacciatore

6 Chicken Thighs (Bone in !)
2 Tbsp Flour
1 Tbsp olive oil
1 lb. mushrooms, sliced
1 medium onion, sliced
15 oz can of diced tomatoes
2 Tbsp tomato paste
3 cloves garlic diced
1/2 cup white wine
1 tsp allspice
1/2 tsp crumbled thyme leaves
3/4 tsp Kosher salt
1/2 tsp cracked black pepper
2 large bay leaves
3 large zucchinis, julienned + 1 Tbsp olive oil  *or* noodles/rice

Lay chicken flat on a plate, sprinkle half the flour over the top, Turn pieces over and do the same for the other side.   Heat the oil in a large non-stick pan over medium-high heat.  Add chicken to the pan, and brown both sides.  Remember the goal is just to brown (not cook!).

While chicken is browning, add mushrooms, onions, tomatoes, tomato paste, garlic, white wine to the slow cooker.  Sprinkle with allspice, thyme, salt, and pepper.  Add bay leaves.

Layer the chicken over the top of the veggies, cover, and cook on high for 4 hours, or low for 8 hours.

For the “Noodles” I julienned 3 large zucchinis, and sauteed over high heat in a little olive oil for a minute or two.  You can cook up a batch of real noodles (my kiddo likes penne) or rice for the rest of the family if they are not low carbing with you.

Crockpot/slowcooker chicken cacciatore.

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Crockpot Cacciatore

 

“Perfect Every Time” Chicken Gravy December 27, 2013

Perfect Gravy.

Gravy used to be such a mystery for me….sometimes it would turn out, sometimes it wouldn’t (yes – LUMPS).  There is one simple trick that I learned – equal parts fat to flour.  That’s IT.  Why did it take me years to figure that out ?

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Our Christmas Dinner was as simple as it gets.  I prepped the veggies and chicken in advance (recipe here: https://locarbjabberwockey.wordpress.com/?s=christmas ) and just put the entire roasting pan in the fridge.  After all, we REALLY needed to see “The Desolation of Smaug” and wouldn’t be getting back home until about 5:30 pm.  The instant I walked in the door, I turned on the oven and popped the chicken/veggies in for about an hour and 15 minutes.

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I removed the veggies and chicken and put the pan directly on the stove (medium heat).  Leave all those burnt bits in there – they help create a super  rich, dark gravy!  There was about 1 tablespoon of chicken fat in the pan, so I added 1 tablespoon of butter.

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Perfect Gravy.

Since I had 2 tablespoons of fat, I added 2 tablespoons of flour, stirred it in, and let it cook for about two minutes.

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Perfect Gravy.

Now it’s just a matter of adding in some chicken broth (today it was from a can).  Moderation is what’s important here… I first poured in half a can and stirred until combined.  It immediately thickened, and I gradually added another can of broth.  But remember !  Don’t pour with too heavy a hand – it’s always easier to add more than to re-thicken it !  Each time you add more liquid, allow it to cook for a minute or two to see if it will thicken any more.

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Once the gravy is thickened, give it a taste.  I did not need to add ANY seasonings.  There was enough residual salt from the canned broth,butter and drippings and it was PERFECT.

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“Perfect Every Time” Chicken Gravy

1 Tbsp Chicen drippings
1 Tbsp butter
2 Tbsp Flour
22 ounces (one and a half cans) chicken broth
Salt and pepper to taste

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Melt butter with chicken drippings over medium heat.  Add flour, and stir for about 2 minutes.  Gradually add the broth until gravy thickens.  You may need less (or more!) broth depending on how thick you like the gravy.

Season to taste.

Perfect Gravy.

Perfect Gravy

 

Roasted Chicken Thighs with Sweet Potatoes June 22, 2013

Roast Chicken and Sweet Potatoes.

Super easy weeknight meal.  Prep + cooktime = about 50 minutes.  Both come out of the oven at the same time !

Preheat oven to 375 F.

Roasted Sweet Potatoes

2 large sweet potatoes, peeled and cubed
1 large onion, sliced
2 cloves minced garlic
Spray olive oil
Kosher salt and cracked black pepper to taste

Arrange sweet potato, onion, and garlic in a roasting pan – low edges are preferable.  Spray with oil (I use a Misto sprayer), sprinkle with salt and pepper, and mix with your hands to insure all sides of the potatoes/onions are coated.

Roasted Chicken Thighs

6 chicken thighs
4 Tbsp. butter, melted
Kosher salt and Cracked black pepper to taste
Garlic powder
Paprika

Trim fat from the chiken, remove the skin if desired, and arrange on the roasting pan (skin side up).  Again, low edges are preferable. Evenly distribute the melted butter over the 6 pieces.  Sprinkle with salt, pepper, garlic powder and paprika.

Cook at 375 F for 10 minutes.  Pop the sweet potatoes in the oven on the bottom rack and continue cooking chicken and taters for 15 minutes.

Turn the sweet potatoes with a spatuala, and continue cooking chicken and taters  for another 15 minutes.  Total cook time is 40 minutes for the chicken and 30 for the sweet potatoes.

Roast Chicken and Sweet Potatoes

Roast Chicken and Sweet PotatoesRoast Chicken and Sweet Potatoes

Roast Chicken and Sweet Potatoes

 

Back to Basics: Part 3 June 2, 2013

Filed under: Breakfast,Dinner,Lunch — Low Carb Jabberwockey @ 3:40 am
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Shrimp and Egg Salad

Breakfast

  • Omelet with spinach, sweet red peppers, mushrooms
  • Salsa

Lunch

  • Chicken sauteed with 1 Tbsp. of bottled teriyaki sauce
  • Zucchini “noodles”
  • Sweet red peppers.

Dinner

Chicken Teryaki with Zucchini noodles

basics1_part3

 

Back to Basics ! Lunch and Dinner May 29, 2013

Filed under: Dinner,Lunch — Low Carb Jabberwockey @ 3:24 pm
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Chicken and Broccoli.

The Jabberwock needs to drop a few pounds, so its back to basics !

Lunch

  • 3.5 oz Turkey cutlet pan fried with a 3 second spritz of extra virgin olive oil, salt, pepper, and garlic powder.
  • Zucchini “noodles” with salt, pepper and basil.
  • 1/4 sweet red pepper with 1 tsp. Jabberwock’s garlic ranch dressing

Dinner

  • 4 oz chicken breast panfried with a 3 second spritz of olive oil, seasoned with salt, pepper and garlic powder
  • 2 Cups broccoli (steamed) with 1/4 cup sauteed mushrooms, and 1/2 Tbsp. butter, salt and pepper
  • 1 medium tomato with a spray of olive oil, salt and pepper (wish I had some fresh basil !)

Turkey Cutlet with Zuchinni

 

 
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