Side DIsh

Basic Poultry Stuffing/Dressing

Basic Poultry Stuffing
Serves: 12

18 slices bread, toasted and cubed (Healthy Life brand, Whole Wheat)
2 tablespoon olive oil
Seasoning as desired
2 large onions, diced
4 stalks celery, diced
2 cloves garlic, crushed and minced
2 teaspoon rubbed sage
1/2 teaspoon black pepper
8 strips of bacon
Chicken stock

  1. Either purchase bread cubes or make your own. I laid out 18 slices of bread, brushed one surface with olive oil, and seasoned the bread with sage, onion powder, garlic powder and ground celery seed.
  2. Preheat oven to 400F. Lay prepared bread on baking sheets (or directly on the grates.)
  3. Bake until beginning to brown (8-10 minutes.)
  4. Dice into 1/4 inch cubes.
  5. Fry bacon until crumbly. Crumble and set aside.
  6. Measure out 2 tablespoons bacon grease. Saute onion and celery over medium heat until the onions caramelize and the celery softens (10-15 minutes.)
  7. Add garlic, sage and pepper in the last minute of cooking the onion and celery.
  8. In three quart oven-safe dish, add half the onions-celery and bread cubes. Stir to mix, and add chicken stock to moisten, but not soak.
  9. Add remaining bread cubes and onions and half the crumbled bacon. Add more stock. Again, you want the mixture moist, but not soupy. The amount of stock will depend on how dry the bread is.
  10. Bake at 350 for 30 minutes uncovered (or until hot enough for you.) This only needs to be heated, there is nothing to cook.
  11. Five minutes before it is finished, sprinkle remaining bacon over the top.  Add additional chicken stock if it seems too dry.

You can substitute wine or beer for half of the chicken stock, if preferred, for a slightly different flavor.

Nutritional data:
Calories:     133
Fat:             7.2g
Sat fat:           2g
Chol:             7mg
Sodium:     257mg
Carbs:      15.2g
Fiber:         3.7g
Protein:      4.9g

Spaghetti Squash Boat

Spaghetti Squash Boat
Serves 4

1 medium spaghetti squash
1/2 onion, diced
1/2 red (or green) bell pepper, sliced
1 teaspoon olive oil
1/2 cup shredded cheese
Salt and pepper to taste
Optional ingredients: jalapeno peppers, diced cherry tomatoes, diced ham

  1. Pierce the skin of the squash in many places. Place in microwave and cook for 8-10 minutes.
  2. Preheat oven to 350F
  3. While the squash cooks, pre-heat a non-stick saute pan.
  4. Add oil and saute the onions and peppers until the onions begin to get translucent and soft (4-6 minutes). Turn the heat off.
  5. When the squash is done in the microwave, cut in half lengthwise. Scoop out the seeds.
  6. With a fork, pull out the squash. It will come out in long shreds, similar in shape to strands of spaghetti. Pull the squash out of both halves and place in a bowl.
  7. Combine squash meat, onions, peppers and cheese. Place in one of the squash shells.
  8. Place in an 8×8 baking pan (or similar). If the squash will not rest without tipping, use a piece aluminum foil, rolled into a tube, and then shaped into a ring to use as a base. (In fact, just plan to need it.)
  9. Bake 25-35 minutes, or until the top begins to brown.

Nutritional data:
Calories:       90
Fat:              5.9g
Sat fat:         3.2g
Chol:            15mg
Sodium:      115mg
carbs:          6.3g
Fiber:          1.4g
Protein:       3.7g

Note: If you are making this for a large meal and are very busy with other menu items, this could be prepared in advance. Follow the directions above, but stop after step 7. Cover with plastic wrap and refrigerate1-2 days. When ready to finish, preheat oven to 350, and cover the squash loosely with aluminum foil for 25 minutes. Then remove foil, and let it finish for another 15. (That should get it entirely heated. The foil will prevent excess browning.)

BBQ Sauce, Pan Fried Chicken Thighs and Two Side Dishes

Pan-Fried Chicken Thighs, topped with Homemade Barbecue Sauce and sides of Cheesy Mashed Potatoes and Cheesy Roasted Broccoli
Serves 4

8 chicken thighs (or 16 ounces chicken breast)
1 tablespoon olive oil
1 onion, sliced thinly
2 cloves garlic, mashed and minced
Barbecue sauce (recipe follows)
Your preferred seasoning (I used Penzey’s Arizona Dreaming.)

  1. Heat a non-stick skillet over medium-high heat. Add oil. Season the chicken.
  2. Saute onions and garlic until the onions begin to turn translucent (3-5 minutes). Remove from heat.
  3. In the same skillet, add the seasoned chicken. Cook on one side until it begins to brown (6-8 minutes.)
  4. Turn chicken. Layer onions over each thigh and spread the barbecue sauce evenly over each.
  5. Cook until the thighs are done (6-8 minutes.)

Nutritional data, including the sauce:
                    For 2 thighs                For 4 ounce chicken breast
Calories:         409                            157
Fat:               22.7g                           3.6g
Sat fat:            6.7g                           0.7g
Chol:             200mg                          65mg
Sodium:         191mg                        189mg
Carbs:            8.3g                            6.2g
Fiber:             1.2g                            0.9g
Protein:        42.9g                          23.7g

Barbecue Sauce (sweet style)
Makes about 1/2 cup
In a sauce pan, combine and heat to boiling:
4 ounces dark beer
2 tablespoons cider vinegar
1 tablespoon brown sugar (I used brown sugar/Splenda)
2 tablespoon tomato paste
1 teaspoon dehydrated diced onion
1 teaspoon dehydrated diced garlic

Bring to a boil, reduce heat to medium-low and let simmer until thick.
Nutritional data for 2 tablespoons:
Calories:            35
Fat:                     0g
Sat fat:                0g
Chol:                  0mg
Sodium:           8.8mg
Carbs:             6.3g
Fiber:              0.5g
Protein:           0.4g

Cheesy Roasted Broccoli
Serves 4

3 heads broccoli, florets cut off into bite sized chunks
1 onions, but into 1/4 inch slices and then quartered
2 tablespoons olive oil
Pepper (and salt, if desired) to taste
1/2 cup shredded cheese

  1. Preheat oven to 450F.
  2. Place all ingredients into a 9/13 baking pan.
  3. Bake 40 minutes, stirring once halfway through.
  4. Top with cheese. Put pan back in the oven until the cheese melts (about 5 minutes.)

Nutritional data:
Calories:         94
Fat:                7.2g
Sat fat:           2.2g
Chol:             7.4mg
Sodium:          65mg
Carbs:           5.4g
Fiber:            1.8g
Protein:         3.6g

Cheesy Mashed Potatoes
Serves 8

3 medium potatoes, peeled and cut into small cubes
1/2 cup plain Greek yogurt
1/2 cup shredded cheese

  1. Place potatoes in small kettle, boil until the potatoes are soft. (Check with a fork. When the fork slide into the potato easily, they are done.
  2. Drain water off. With a potato masher, mash the potatoes coarsely.
  3. Add yogurt.
  4. Mix with an electric mixer until smooth.
  5. Top each portion with 1 tablespoon of cheese.

Nutritional data:
Calories:         148
Fat:                 2.5g
Sat fat:            1.5g
Chol:              7.4mg
Sodium:           66mg
Carbs:           24.9g
Fiber:              2.6g
Protein:           6.6g

Pork Schnitzel with Sauteed Cabbage and Brussels Sprouts

Pork Schnitzel with Sauteed Cabbage and Brussels Sprouts
Serve 6

This is ridiculously easy to make.

24 ounces boneless pork chops (thin-sliced if possible)
1 egg white
1/2 cup panko bread crumbs
Seasoning of your choice (I used 1/2 teaspoon of Penzy’s Krakow Nights, one of the rare salted seasoning blends that I use.)

  1. Separate egg, placing white in a bowl large enough to hold a pork chop.
  2. Mix seasoning with panko in a shallow dish.
  3. Dip pork chops in egg white.  Dredge through seasoned crumbs.
  4. Preheat a non-stick skillet over medium-high.  Place chops in skillet, turning when then begin to turn golden brown (4-5 minutes).
  5. Serve on the sauteed cabbage and Brussels sprouts. (I topped mine with a teaspoon of sweet and coarse German mustard.)

Nutritional data:
Calories:        286
Fat:              15.6g
Sat fat:           5.3g
Chol:              94mg
Sodium:       187mg
Carbs:           3.2g
Fiber:            0.2g
Protein:       30.6g

Sauteed Cabbage and Brussels Sprouts
Serves 6

1 tablespoon bacon grease (the fat from 3-4 slices)  Other oil can be substituted if you prefer.
1 cup onion, diced
3 cups shredded cabbage (I used red. You can use green if preferred.)
3 cups shredded Brussels sprouts
3 tablespoons cider vinegar
1 tablespoon brown sugar
2 ounces beer (optional, but I used it.)

  1. Heat a large non-stick skillet over med-high heat.  Add bacon grease.
  2. When melted, add onions.
  3. Saute until they just begin to get translucent (3-4 minutes).
  4. Add cabbage and Brussels sprouts.  Toss together.
  5. Mix beer, vinegar and sugar together in a bowl until sugar dissolves. Add to cabbage/Brussels sprouts.
  6. Continue to cook, tossing occasionally. The goal is to heat them without frying them.
  7. Optional:  top each serving with crumbled bacon. I didn’t do that because my son ate the bacon while I was out of the kitchen at one point.

Nutritional data (about 1 cup):
Calories:        119
Fat:                3.6g
Sat fat:           1.3g
Chol:                3mg
Sodium:          43mg
Carbs:         18.2g
Fiber:            4.6g
Protein:         3.7g

Of course, serve all this with a good German beer!

Dublin Lawyer (my version)

Dublin Lawyer
Serves 4

2 tablespoons butter
2 cans crab (or 8 ounces crab meat)
12 ounces cooked shrimp
1/4 cup whiskey
1 cup minced shallot (about 4 large)
1/4 cup half and half
1/4 plain Greek yogurt
Salt, pepper, and cayenne to taste

  1. Melt the butter in a large (10″) non-stick sauce pan.
  2. Saute shallots until they become soft.
  3. Add the cooked shrimp and crab meat. Stir together of medium-high heat.
  4. Add whiskey. Turn heat in high, and CAREFULLY flame the dish.  (This burns off the alcohol and concentrates the flavors.
  5. Stir in half and half and yogurt.  Stir until well mixed.
  6. Season to taste.

Nutritional data:
Calories:        199
Fat:                8.3g
Sat fat:           4.7g
Chol:          127.8mg
Sodium:     703.7mg
Carbs:           8.1g
Fiber:                0g
Protein:        22.8g

Note: I don’t have access to fresh crab. I used canned crab, which increased the sodium content. But the dish was still really tasty and a nice change of pace.  Also, traditionally is only uses crab, but I had shrimp on hand so I used that in addition to the crab.  It worked.

Carrots in Beer and Dill
Serves 4

1 pound bag of baby carrots
1 cup of beer
1 teaspoon butter
1 teaspoon dried dill

  1. Cut the carrots in half the long way.
  2. Place carrots in a non-stick saute pan over medium heat.
  3. Add beer. Bring to a boil, cover and reduce heat.
  4. Stir occasionally.
  5. If the beer evaporates, add a little more. (It probably won’t need more.)
  6. Just before serving, add a teaspoon butter and dill.  Toss to coat and serve.

Nutritional data:
Calories:         61
Fat:                   1g
Sat fat:           0.6g
Chol:             2.5mg
Sodium:       32.5mg
Carbs:           8.1g
Fiber:            1.3g
Protein:         0.9g

Oven Roasted Chicken Thighs, Creamy Cucumber-Olive Salad and Herbed Polenta

Oven Roasted Chicken Thighs
Serve 4

8 boneless, skinless chicken thighs
2 tablespoons olive oil
1/2 cup red onion, diced
3 garlic cloves

  1. Combine all ingredients in a Ziploc bag, seal and refrigerate for 2-4 hours, turning occasionally.
  2. Preheat oven to 400.
  3. Place chicken thighs in a shallow baking dish, uncovered, for 18-20 minutes, or until they begin to brown.

Nutritional Data:
Calories:        289
Fat:             18.3g
Sat fat:          4.2g
Chol:            99mg
Sodium:        93mg
Carbs:          2.6g
Fiber:           0.4g
Protein:      27.3g

Herbed Polenta
Serves 4

2 cups skim milk
2/3 cup dried polenta
1/4 cup feta cheese
1 teaspoon Italian or Greek herbs

  1. Prepare polenta according to label instructions.
  2. When it is finished cooking, stir in the feta and herb.
  3. Serve immediately, or spread it flat, 1/2 inch thick and let cool.  Then, pan-fry in a bit of olive oil, flipping it over when the edges begin to brown. 

Nutritional Data:
Calories:        158
Fat:               1.7g
Sat fat:          1.2g
Chol:            8.6mg
Sodium:       126mg
Carbs:          23.2g
Fiber:           2.1g
Protein:           6g

Creamy Cucumber-Olive Salad
Serves 4
2 cucumber, peeled and seeded, cut into 1/8 inch thick crescents.
9 Kalamata olives, sliced
4 banana peppers, cut into rings
3 ounces (by weight) Fage plain Greek yogurt
1 tablespoon lemon juice
1 teaspoon fresh lemon zest
Nutritional Data:
Calories:       69
Fat:             2.7g
Sat fat:           0g
Chol:             0mg
Sodium:     206mg
Carbs:         8.2g
Fiber:          3.6g
Protein:       3.9g

Summer Quinoa Salad

Summer Quinoa Salad
Serves 8 (1/2 cup portions)

1 1/2 cups cooked quinoa
1/2 cup red onion, diced
1/4 cup sun-dried tomatoes, minced
1 large bell pepper (any color) minced
1 cucumber, peeled and seeded, then diced
4 tablespoons red wine vinegar
2 tablespoons olive oil
1/2 teaspoon dried basil

  1. Prepare the quinoa according to directions.
  2. While the quinoa is cooking, prepare all vegetables. Ideally, all veggies should be cut to the same size, about 1/4 inch square bits.
  3. Mix the olive oil, vinegar and basil.
  4. When the quinoa is cooked, mix it with all other ingredients. 
  5. Can be served warm or chilled.

Nutritional Data:
Calories:    99
Fat:          4.4g
Sat fat:     0.5g
Chol:          0mg
Sodium:    75mg
Carbs:   11.6g
Fiber:        2g
Protein:  2.4g

You can use almost any vegetable in this (spring peas, tomatoes, green beans, etc).

Also, there are three types of quinoa, white, red and black. I don’t think there is any nutritional difference. I buy the red because it tends to look better when in a dish.

Zucchini Fries

Zucchini Fries
Serves 4

1 medium (6-8 inches long) zucchini
1 egg white
1/4 cup water
1 cup panko bread crumbs
Your preferred seasoning (I used Penzey’s Sunny Paris.)

1.  Preheat oven to 375
2.  Cut zucchini in half, giving you two halves, each 3-4 inches long. Leave the skin on.
3.  Slice zucchini into strips, approximately 1/4 inch wide. They should end up looking like raw french fries. 
4.  Put egg white and water into a bowl and whisk until frothy.
5.  Mix panko crumbs and seasoning together in a bowl large enough to hold the zucchini strips.
6.  Taking a few strips at a time, dunk into egg wash, then lay in crumbs. Toss to coat. The zucchini will not be covered completely.
7.  Place in a single layer on a grease baking pan or pizza stone.
8.  Bake for 25 minutes, or until firm but not crunchy.
9.  Serve with ranch dressing, barbecue sauce, cocktail sauce or honey-mustard (seen above).

Honey-Mustard Dressing
1 tablespoon honey
1 tablespoon coarse-ground German mustard

Nutritional data (Zucchini only, no sauce):
Calories:       75
Fat:               0.6g
Sat Fat:         0.1g
Chol:               0mg
Sodium:        80mg
Carbs:        12.7g
Fiber:           1.5g
Protein:       4.5g

Simple Tomato Salad

Simple Tomato Salad
Serves 1

3 slices red tomato
3 slices yellow tomato
4 kalamata olives, halved
1 tablespoon crumbled feta cheese
2 teaspoons olive oil

1.  Layer tomatoes on the plate. Arranges olives and cheese. Top with olive oil.

(The garnish is thinly sliced fresh basil.)

Nutritional data:
Calories            162
Fat:                   15.5g
Sat fat:                2.7g
Chol:                   17mg
Sodium:            441mg
Carbs:                5.5g
Fiber:                 2.1g
Protein:             1.9g

The sodium is primarily due to the olives. Remove or reduce them to help limit your sodium intake.

Two Different Bean Salads

Chickpea Salad
Serves 10 (1/2 cup portions)
1 cup dried chickpeas (or 3 cups canned)
1 large cucumber, seeded and diced
1 cup diced red bell pepper
2 cloves garlic, smashed and minced
1 tablespoon olive oil
2 tablespoons fresh lemon juice

1.  Prepare dried beans according to package instructions. (If using canned beans, pour into colander and rinse with water.)
2.  Place all ingredients into a bowl, and mix.
3.  Refrigerate overnight.

Nutritional data:
Calories:    62
Fat:           2.3g
Sat fat:      0.2g
Chol:           0mg
Sodium:    11mg (This is using dried beans. Canned beans will add about 215mg per serving.)
Carbs:       13g
Fiber:       5.9g
Protein:   3.4g

Four Bean Salad
Serves 16 (1/2 cup portions)

This salas is a bit more sweet than the first salad.

1 cup dried kidney beans (or 1 can kidney beans)
1 cup dried navy beans (or 1 can navy beans)
1/2 cup dried Lima beans (or 1/2 can Lima beans)
2 cups fresh green (or yellow) beans
1 cup onion, diced
3/4 cup table sugar (you can replace some or all of the sugar with stevia or Splenda, if you want)
3/4 cup cider vinegar
2 tablespoon olive oil

1.  Mix sugar, olive oil and vinegar.  Stir until sugar is dissolved. (Warming in the microwave will help.) Set aside.
2.  Prepare all beans according to label directions. (If using canned beans, pour into colander and rinse with water.)
3.  Trim green (or yellow) beans, and cut into 1 inch pieces.
4.  Bing 1 liter water to a boil in a 2 liter pot. Blanch the beans in the boiling water for 2 minutes. Drain water off.
5.  Combine all beans with onion.  Pour dressing over, and mix. Refrigerate overnight.
6.  Add black pepper to taste.

Nutritional data:
Calories:    110
Fat:              1.8g
Sat fat:        0.3g
Chol:             0mg
Sodium:      14mg (This is using dried beans. Canned beans will add about 225mg per serving.)
Carbs:         26g
Fiber:         9.5g
Protein:     5.6g

Other option for this salad:

Add sweet bell pepper, jalapeno or other hot peppers, tomatoes, or corn.