Chicken and Rice

 1-2 tsp olive oil

6 boneless skinless chicken thighs

Sea salt & freshly cracked pepper

1/2 sweet yellow onion, diced (for use freeze dried)

8 oz. sliced portabella mushrooms

sliced carrots

4 cloves garlic minced (or use freeze dried)

2 Cups chicken broth

1 Cup long grain white rice - or brown rice

1 tsp chicken bouillon granolas

1 large handful green beans, trimmed, cut in half

Parmesan or Asiago cheese, shaved

Fresh parsley, chopped

Preheat oven to 350.  heat oil in dutch oven over medium-high heat.  Season thighs with salt & pepper to taste.  Cook chicken for 3 minutes or until golden brown.  Flip and cook for 30 seconds.  Remove and keep warm with foil tent.

Add tsp oil and sauce mushrooms, onions and carrots.  Saute for 3 minutes, add garlic and stir constantly for 1 minute.  Add the chicken broth, rice, bouillon, sea salt, freshly cracked pepper, parsley and then add the chicken & their juices.  Cover and bake 15 minutes.  Add green beans.  Cook, covered 10-15 minutes more.  Add cheese and the rest of the parsley.  

My Soup Recipe Rotations for this Fall and Winter

Here's a collection of the soups I make every week.  I don't have a blog post or pictures for the first few recipes, but they are what I'm current making this Fall.

Creamy Salmon Chowder

1 1/2 large potatoes, diced 

1 1/2 carrots, diced

1 Tbs butter

1/2 small red onion, diced

1/2 tsp dehydrated garlic 

1/2 tsp paprika

1/6 C flour

1 1/2 C almond milk

1  1/2 C chicken stock

1 C frozen corn

1/2 C skinned, and boned cooked salmon or more to taste

1/2 C frozen green beans

1/4 C frozen peas

1/2 tsp salt or to taste

3/4 tsp dill

Fresh ground pepper

Place potatoes in largest and cover with salted water, bring to boil, simmer until tender, about 10 minutes, drain.

Place a steamer insert in sauce pan and fill with water.  Bring to boil, add carrots, cover, steam 4-6 minutes.

Melt buter in large pot, add onion, cook until soft, 5 minutes.  Remove from heat, stir in flour forming paste.  Return to heat, add milk slowly.

Stir potatoes, carrots, corn, salmon, green beans, peas, salt, dill & black pepper into pot.

Cook and stir until thickened, 5 minutes.  Reduce heat to low, cover and simmer until green beans are tender, 5 minutes. 

Turmeric-Ginger Chicken Soup

1 thinly sliced garlic clove

1/4 tsp turmeric

1 tsp grated ginger

1 tsp EVOO

6 C low sodium Chicken Broth

3 oz. japaneese noodles

1 C shredded cooked chicken

1 TBS fresh lemon juice

Scallions, thinly sliced

Spinach, fresh

In saucepan over med-high heat, saute garlic, turmeric and ginger until fragrant (30 seconds).  Add stock, bring to simmer.  Add pasta; cook 1 minute.  Add chicken, heat for 1 minute.  Stir in spinach.  Remove from heat, stir in lemon juice.

Chicken Soup (Crockpot)

1 TBS butter

1/2 C onion, finely diced

Frozen carrots, gren beans, corn, peas

2 stalks celery, sliced

2 tsp minced garlic

3 C cooked Chicken, cut up in bit-sized pieces

Salt &Pepper

15 oz. can Rotel Diced tomatoes & Green Chilies

1 tsp Italian Seasoning

6 C Chicken Broth

Saute onion in a pan.  Add celery, cook for 2 minutes.  Add garlic, cook 1 minute.  Season with Salt & Pepper.

Put in Crockpot.  Add chicken & frozen Vegetables.  Add Broth.  Cook on low 2-4 hours.

Monkey Soup

https://blueskyahead.blogspot.com/2020/11/monkey-soup.html

Chicken & Rice Soup in 45 Minutes

https://blueskyahead.blogspot.com/2020/11/chicken-rice-soup-in-45-minutes.html

Cheeseburger Soup (low fat)

https://blueskyahead.blogspot.com/2020/11/cheeseburger-soup-low-fat.html

Zuppa Alla Paesana (Lentil Soup)

https://blueskyahead.blogspot.com/2017/02/zuppa-alla-paesana-lentil-soup.html

Italian Tomato Stew with Fennel, Mushrooms & Spinach

I made this today for the first time, and I went strictly by the recipe.  I didn't find it too spicy hot.  You could use mild sausage to tame it down, if you wanted.

Grilled Vegetables, Citrus-Tarragon Chicken Kebabs and Classic Greek Lettuce Salad (Maroulosalata)

 A low-carb dinner tonight.  I adjusted each recipe to serve 1.

  

Grilled Veg's

3 red bell peppers, seeded & halved
3 yellow squash (about 1 lb.) sliced lengthwise into 1/2" rectangles

3 zucchini (about 12 oz) sliced lengthwise into 1/2" rectangles

3 Jap. Eggplant (12 oz) sliced lengthwise into 1/2" rectangles

12 cremini mushrooms

1 bunch (1 lb.) asparagus, trimmed

12 green onions, roots cut off

1/4 C plus 2 Tbs. olive oil

Salt & freshly ground pepper

3 Tbs. balsamic vinegar

2 garlic cloves, minced

1 tsp chopped fresh Italian parsley leaves

1 tsp chopped fresh basil leaves

1/2 tsp. finely chopped fresh rosemary leaves

Preheat grill to med-high.  Brush veg's with 1/4 cup of the oil.  sprinkle veg's w/salt & pepper.  Work in batches:  bed peppers (8-10 min.); yellow squash, zucchini, eggplant, mushrooms (7 min.); asparagus & green onions (4 min.).  Don't shift too frequently once on the grill pan, to get grill marks.

Whisk remaining 2 Tbs. oil, balsamic vinegar, garlic, parsley, basil & rosemary.  Add salt & pepper to taste.  Drizzle over veg's and serve.

Citrus-Tarragon Chicken Kebab

1 orange, zested, then juiced, remainder discarded

1 lemon, zested, then juiced, remainder discarded

1 lime zested, then juiced, remainder discarded

4 cloves garlic, minced

1 Tbs. fresh tarragon leaves

1/4 C soy sause

1/4 C canola oil

1/2 tsp salt

1/2 tsp freshly ground black pepper

1 pound boneless, skinless chicken breasts, cut into 1-inch cubes

Grill over medium-high (400-500 degrees) heat for 10-15 minutes, turning often and basting with reserved marinade.

Classic Greek Lettuce Salad (Maroulosalata)

2 Romaine hearts very finely chopped

6 sprigs of green onion chopped finely (green & white parts included)

A small bunch of dill chopped finely (approx. 1/4 cup)

A small bunch of parsley chopped finely (aprox. 1/4 cup) optional

2 very small English Cucumbers (or half of a large one), sliced down the middle lengthwise then sliced into pieces.

1/4 C crumbled fetta 

For the dressing:

1/2 C extra virgin olive oil

2 Tbs. red wine vinegar, or freshly squeezed lemon juice

1/4 tsp sea salt

cracked black pepper to taste (optional)

1 tsp dried greek oregano

Combine all fresh green ingredients in a large salad bowl.

Whisk together all the dressing ingredients and then drizzled over salad and toss well.  

Top with crumbled feta and serve.

Korean Beef Bowl and Rice-a-Roni

 From the Website "Tastes like Korean BBQ and is on your table in just 15 minutes, from start to finish".

(My personal notes from reading the comments at the site:  Roman noodles instead of rice.  Layer of cold shredded carrots between rice and meat.  Use Ground Turkey).

I used ground beef, and also added a layer of shredded carrot.  I made my easy Rice-a-Roni recipe, that makes enough for 1-2, and I didn't add the spices that give it the flavor of Rice-a-Roni.  Recipe is below for that.

Korean Beef Bowl

1/4 cup brown sugar, packed (I use Coconut Sugar)

1/4 cup reduced sodium soy sauce

2 teaspoons sesame oil

1/2 teaspoon crushed red-pepper flakes, or more to taste

1/4 teaspoon ground ginger

1 tablespoon vegetable oil

3 cloves garlic, minced

1 pound ground beef

2 green onions, thinly sliced

1/4 teaspoon sesame seeds

In a small bowl, whisk together brown sugar, soy sauce, sesame oil, red pepper flakes and ginger.

Heat vegetable oil in a large skillet over medium high heat. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.

Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes.

Serve immediately, garnished with green onion and sesame seeds, if desired.

https://damndelicious.net/2013/07/07/korean-beef-bowl/

Rice Orzo Pilaf

Melt olive oil in small saucepan.  Saute 1/4 cup rice, and 1/4 cup orzo pasta.  Stir often, until golden brown.  Add 1 cup water.  Cover, simmer, 15 minutes.  

Spice Blend for Rice-A-Roni

I make about 1/2 Cup at a time, and sprinkle about 1/2 Tablespoon in the water before covering to simmer. 

• 1 ½ teaspoons kosher salt, plus more as needed 
• ⅛ teaspoon freshly ground black pepper 
• ⅛ teaspoon ground coriander 
• ⅛ teaspoon mustard powder 
• ⅛ teaspoon celery salt 
• ⅛ teaspoon paprika 
• ⅛ pinch ground turmeric 
• ⅛ teaspoon cayenne pepper

Gingered Honey Salmon

 This is from the Taste of Home, Everyday Air Fryer cookbook.  

Makes 6 Servings

• 1/3 C orange juice
• 1/3 C reduced-sodium soy sauce
• 1/4 C honey
• 1 green onion, chopped
• 1 tsp ground ginger
• 1 tsp garlic powder
• 1 salmon fillet (1 1/2 lbs. and 3/4" thick)

For marinade, ix the first 6 ingredients.  In a shallow bowl, combine salmon and 2/3 C marinade.  Refrigerate 30 minutes, turning.  Reserve remaining marinade for basting

Preheat air fryer to 325.  Place salmon fillet on greased tray, discard marinade.  Cook until fish just begins to flake easily with fork, 15-18 minutes.  Basting with reserved marinade during the last 5 minutes.

Greek Tuna Salad

 This salad comes from the website Olive & Mango.   That link will put you on the page with the recipe.  

Here's my personal picture.  

Stuffed Zucchini (Zucchine Ripiene)

 1 medium to large zucchini
2 Tbs olive oil, divided
1/2 lb. ground pork, turkey or beef
1/2 medium onion, chopped
2 small cloves garlic, diced
4 oz. mushrooms, chopped
1/8 C white wine
1 1/2 C diced plum tomatoes
1/6 C pine nuts, toasted
1 egg, beaten
1/3 C grated Parmigiano cheese
1/8 C fresh basil, chopped
1/8 C fresh parsley, chopped
1/2 tsp salt
1/2 tsp freshly ground black pepper

1/4 C unseasoned bread crumbs

1.  Cut the zucchini in half lengthwise.  Using a Mellon baller or small spoon, scoop out the insides of the zucchini.  Leave the shells about 1/4" thick.  Be careful not to pierce the shell.  Reserve and dice half of the insides that have been scooped out.

2.  Heat 2 Tbs oil in a large skillet over medium heat until hot.  Add the ground meat and sauce until lightly browned, stirring occasionally - about 8 minutes.  Scoop the meat into a bowl.

3.  Using the same skillet add the remaining 2 Tbs oil and heat.  Add the onion and garlic and sauce until soft, about 5-7 minutes.  Add the chopped mushrooms and reserved zucchini.  Saute until tender, about another 5 minutes.  Add the ground meat back into the skilled.

4.  Add the wine and diced tomato.  Saute until tomato is soft and heated through.  Stir in the pine nuts.  Remove from the heat and allow to cool.  (This is important or you will scramble the egg
when you add them in).

5.  Preheat oven to 400.  When the mixture has cooled, stir in the eggs, parmigiana, basil, parsley, salt and pepper.

6.  Fill the zucchini halves with the mixture, slightly mounding.  Arrange the stuffed zucchini in a baking pan.  Drizzle with olive oil and sprinkle with the breadcrumbs.  Pour about 1/4 inch of water in the bottom of the baking pan.  Place in the oven.

7.  Bake for about 40-45 minutes or until the filling is golden brown.  

Pasta with Green Peas & Pancetta

 I prepared all the ingredients in the morning, got busy with my day, and threw it all together in the Evening.  I replaced the Pancetta with Prosciutto.  I also added some fresh chopped mushrooms, that I had to use up.

Here's the recipe.

The recipe serves 4, and uses 1/4 lb. of pasta (gluten free option).  It makes enough for 4 servings, or 3 hefty servings.