Easy Oven Baked Chicken Parmesan


3/4 cup plain dry bread crumbs
1/2 tsp. Italian seasoning
1/4 tsp. garlic powder
6 (about 2 lbs.) boneless, skinless chicken breast halves
1 egg, beaten
1 jar RAGÚ® Old World Style® Traditional Sauce
1 cup shredded part-skim Mozzarella cheese


1. Preheat oven to 400°F. Combine bread crumbs, Italian seasoning and garlic powder in shallow dish. Dip chicken in egg, then crumb mixture; turn to coat.

2. Arrange chicken in 13 x 9-inch baking dish. Bake 20 minutes.

3. Pour sauce over chicken; top with cheese. Bake an additional 10 minutes or until chicken is thoroughly cooked.

Cornish Game Hen and Rice

– 1 Game hen per person
– Poultry rub (found here)
– 1 package long grain & wild rice (one package for each 3 hens)
– poultry tie cord

1. Cook the rice. After rice has cooked, continue
2. Turn on grill to 300 F
2. While grill is warming up, rinse and dry hens
3. Stuff hens with cooked rice
4. Tie legs together and season with rub
5. Put hens on grill wing side down until internal temperature of 165 F is reached (approximately 1hr 50min)
6. Let rest for a 10-15 minutes and serve

Fire Roasted Salsa

– 28oz fire roasted tomatoes (or make your own!)
– 2 Jalapenos (all except stems)
– 1 Lemon (juice)
– Bushel of cilantro
– 2 garlic cloves
– 1 tsp salt

1. Put all ingredients into a blender
2. Run on medium speed until well chopped (to your desired consistency)

Tip: Serve at room temperature for best flavor.

Carolina Red BBQ Sauce

This is a southern style BBQ sauce with a vinegar base tempered with some ketchup

– 1.5 cups cider vinegar
– 1/2 cup ketchup
– 2 Tbsp brown sugar
– 1/2 tsp garlic powder
– 1/2 tsp onion powder
– 1/2 tsp cayenne pepper
– 1 tsp salt

1. Mix all ingredients together in a small saucepan. Cook on medium low heat for 20-30 minutes.

Source: the black peppercorn

Slow cooker chili verde (very low carb)

This is the very low-to-no carb version of this recipe.  But you can always add cornstarch, potatoes, white beans, etc if you want your carbs.  I finish this off with minced cilantro and non-fat greek yogurt to cool it off 🙂
  • 2 cups beef broth
  • 1 tbsp dried cilantro
  • 1 tsp cumin
  • 2 tsp sea salt
  • 1/2 tsp oregano
  • 1/2 tsp black pepper
  • 1/4 cup olive oil
  • 3/4 lb Anaheim chilies remove seeds and finely dice
  • 2 jalapenos remove seeds and dice
  • 1 medium onion diced
  • 6 cloves garlic minced
  • 1 1/2 lbs diced Pork tenderloin
  1. Add the broth, olive oil and spiced to the slow cooker and mix.
  2. Then add all the rest of the ingredients and set you slow cooker on high and cook for 6 hours.

Oven Fried Chicken


8 Chicken Thighs (approx. 2 lbs.), boneless and skinless, organic
2 cups Flour, all-purpose, organic
4 tbsp. Sunflower Oil
1/2 tsp. Sea Salt
1/2 tsp. Black Pepper
1/2 tsp. Onion Powder
1/2 tsp. Garlic Powder
1/4 tsp. Crushed Red Pepper
1/4 tsp. Oregano
1/2 tsp. Paprika
1/4 tsp. Chili Powder


1. Preheat oven to 300 F.
2. Rinse the chicken thoroughly and pat dry.
3. Mix all spices together.
4. In a separate bowl add half of the seasoning mix to the Sunflower oil.
5. Add another half of the seasoning mix to the separate bowl with a flour.
6. Brush each chicken thigh thoroughly with the oil and spice mixture and rub well with the flour mix.
7. Place chicken on a non-stick baking tray.
8. Bake chicken for 30 to 35 minutes at 300 F. Then turn oven to 475 F and bake for 15 minutes (flip chicken during the middle of the cooking process) until golden and crispy and a minimum internal temperature of 165 F or greater as measured by a meat thermometer.

Slow Cooker Indian Chicken and Rice


3 chicken breasts (2 lbs), skinless, boneless, cut into 1″ strips
1 cup long grain brown rice (uncooked)
1/2 cup Greek Yogurt, low fat, plain
2 cups chicken broth, fat free, low sodium
1 (4 oz.) can Green Chile Peppers, drained and diced
1/4 teaspoon ginger
1/4 teaspoon cinnamon
1/4 teaspoon cloves
1/4 teaspoon turmeric
1/2 teaspoon cayenne pepper
1 teaspoon black pepper
1 teaspoon chili powder
1 teaspoon coriander
1 teaspoon curry
1 teaspoon paprika
Salt to taste
1 Bay Leaf
4 tablespoons fresh mint leaves
1 tablespoon Extra Virgin olive oil
1 medium onion, cut into thin rings
2 cloves garlic, minced


In a medium skillet add 1 tablespoon Extra Virgin olive oil and sauté onion and garlic on medium heat, cook for about 5 minutes or until onion is tender.

Set aside 2 tablespoons mint leaves for garnish and 5-6 sauteed onion rings for garnish.

In a large mixing bowl add sautéed onion and garlic, all other spices and herbs, Greek yogurt, chicken broth and chicken strips; stir to thoroughly coat chicken. Cover and place chicken mixture in the refrigerator for 1-2 hours, allowing the flavors time to meld.

Turn slow cooker to high.

Add rice (uncooked) on the bottom of the slow cooker. Add chicken mixture over rice, cover and cook on high 3-4 hours or low 5-6. Check after 2 hours two hours to see if additional liquid is needed…if so, add another 1/2 cup chicken broth. Cook until chicken is cooked through and rice is tender. Remove bay leaf.

Garnish with remaining mint leaves and onion rings and a few raisins if desired.

Orecchiette with Broccoli Rabe and Chicken


2 pounds broccoli rabe, thick stems discarded
Salt and freshly ground pepper
2 tablespoons plus 2 teaspoons extra-virgin olive oil
2 cups dry orecchiette
1 1/4 pounds skinless, boneless chicken thighs, trimmed of all visible fat and sliced 1/2 inch thick
6 garlic cloves, thinly sliced
1/2 teaspoon crushed red pepper
3/4 cup low-sodium nonfat chicken broth
1/4 cup freshly grated Parmesan cheese


In a large pot of boiling salted water, blanch the broccoli rabe for 3 minutes. Transfer to a large bowl of ice water and let cool. Drain well and coarsely chop.

Season the chicken with 1 teaspoon of salt and 1/2 teaspoon of pepper. In a large, deep skillet, heat 1 tablespoon of the olive oil until shimmering. Add half the chicken and cook over moderately high heat until deep brown all over, about 8 minutes. Transfer the chicken to a plate and repeat with another tablespoon of olive oil and the remaining chicken.

In a large pot of boiling salted water, cook the orecchiette until al dente. Heat the remaining 2 teaspoons of olive oil in the skillet. Add the garlic and crushed red pepper and cook over moderate heat, stirring constantly, until the garlic is golden. Add the chicken broth and scrape up any browned bits from the bottom of the pan. Return the chicken to the pan and cook until the broth is reduced by two-thirds, about 5 minutes. Add the broccoli rabe and cook until heated through, 1 minute.

Meanwhile, drain the pasta. Add it to the chicken and broccoli rabe and toss well. Transfer to warmed plates, sprinkle with the Parmesan and serve.

Mexican Chicken Skillet

1 Tbsp olive oil
1 onion, diced into 0.5-inch pieces
1 garlic clove, minced
1.25 lbs ground chicken or turkey, mix of white and dark meat for best flavor
taco seasoning of your choice, to taste
1 cup whole cherry tomatoes
1 cup cooked black beans, (approximately ½ can, rinsed & drained)
0.25 cups chopped fresh parsley or cilantro
Optional: Serve with rice

1. In a large 10-inch skillet, warm the olive oil over medium heat.

2. Add the onions and garlic. Sauté until soft and translucent, about 3 minutes.

3. Add the chicken. Sprinkle with taco seasoning and sauté, stirring occasionally, about 3 minutes.

4. Add the cherry tomatoes and continue to sauté until the tomatoes begin to burst and the chicken is cooked through.

5. Add the black beans and parsley. Stir gently to warm through.

Turkey, Sweet Potato & Quinoa Chili

1 Tbsp extra virgin olive oil
1 pound lean ground turkey
1 large yellow onion, chopped
1 Tsp kosher salt
1 Tsp garlic powder
1/2 Tsp black pepper
1 Tbsp chili powder
2 Tsp chipotle chili pepper
2 Tsp cumin
3 small or 2 large sweet potatoes, peeled and diced (about 1 pound)
1 cup uncooked quinoa
1 28-oz can crushed tomatoes
1 15-oz can black beans, rinsed and drained
1 12-oz beer or substitute additional low-sodium chicken stock
2 – 3 cups low-sodium chicken stock

Optional: For serving: cilantro, avocado, shredded cheese, tortilla chips, and sour cream or plain Greek yogurt

1. Heat the olive oil in a large skillet or Dutch oven over medium high.

2. Add the turkey, onion, salt, garlic powder, and black pepper. Cook and stir, breaking up the turkey as you go, until the turkey is no longer pink, about 5 minutes.

3. Stir in the chili powder, chipotle chili powder, and cumin, then transfer to the bottom a large slow cooker.

4. To the slow cooker, add the chopped sweet potatoes, quinoa, beer, 2 cups chicken stock, crushed tomatoes, and black beans.

5. Cover and cook on high for 3-4 hours or low for 5-6 hours, until the potatoes are tender. Stir in additional chicken stock if the chili is thicker than you would like.

6. Serve warm with desired toppings.