Brown Sugar Pork Chops

– 2 pork chops with bone
– 2 Tbsp oil
– 1/4 cup brown sugar
– 4+ garlic cloves
– 1/2 Tsp dried oregano
– 1/2 Tsp dried thyme
– 2 Tbsp butter
– Salt/Pepper

1. Preheat the oven to 400 degrees F
2. In the oven proof skillet heat up oil on high heat
3. Pat dry the the pork chops and season with salt and pepper on each side
4. Sear the chops on each side for about 1 minute on each side and then take them out
5. Remove the skillet from the heat, and add butter, brown sugar, chopped garlic and herb
6. Return chops to the skillet and smother them with the sauce on each side
7. Transfer the skillet to the oven and roast the pork chops until cooked through (140F to 145F) for about 6 to 8 minutes depending on the thickness of the meat
8. Once cooked remove the pork chops from the skillet and let rest for 5 minutes
9. Spoon the sauce on the pork and enjoy.

Note: Best to brine 30 min to 24hrs ahead of time (3 Cups water + 3 Tbsp salt)

Adapted from: Innocent Delight

Lemon Chicken with Creamy Parmesan Risotto

For the Lemon Chicken:


4 skinned and boned chicken breasts (about 1 1/2 lb.)
1 teaspoon salt
1/2 teaspoon pepper
1/3 cup all-purpose flour
4 tablespoons butter, divided
2 tablespoons olive oil, divided
1/4 cup chicken broth
1/4 cup lemon juice
8 lemon slices
1/4 cup chopped fresh flat-leaf parsley
Garnish: lemon slices
How to Make It

Step 1
Cut each chicken breast in half lengthwise. Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness, using a rolling pin or flat side of a meat mallet. Sprinkle chicken with salt and pepper. Lightly dredge chicken in flour, shaking off excess.

Step 2
Melt 1 Tbsp. butter with 1 Tbsp. olive oil in a large nonstick skillet over medium-high heat. Cook half of chicken in skillet 2 to 3 minutes on each side or until golden brown and done. Transfer chicken to a serving platter, and keep warm. Repeat procedure with 1 Tbsp. butter and remaining olive oil and chicken.

Step 3
Add broth and lemon juice to skillet, and cook 1 to 2 minutes or until sauce is slightly thickened, stirring to loosen particles from bottom of skillet. Add 8 lemon slices and capers.

Step 4
Remove skillet from heat; add parsley and remaining 2 Tbsp. butter, and stir until butter melts. Pour sauce over chicken. Serve immediately. Garnish, if desired.

For the Risotto:


1 tablespoon butter
1 cup orzo pasta
1 1⁄4 cups low sodium chicken broth
1 1⁄4 cups water
1⁄4 cup parmesan cheese, fresh is better
2 tablespoons fresh basil, chopped
1⁄4 teaspoon salt
1⁄4 teaspoon black pepper
4 teaspoons pine nuts, toasted

Heat butter in a medium saucepan over medium heat. Add orzo and cook 3 minutes, stirring constantly.

Stir in broth and water; bring to a boil. Reduce heat and simmer until liquid is absorbed, and orzo is done, about 15 minutes.

Remove from heat; stir in cheese, basil, salt and pepper. Sprinkle with pine nuts. Serve immediately.

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.