Tag: lettuce

Chicken Caprese Salad (Keto, Low-Carb, GF)

Chicken Caprese Salad

Breaking old habits is not an easy thing to do. Changing a lifetime of bad eating habits is undeniably one of the hardest things I’ve had to do.  As good as I have been on this diet there have been times, recently, that I could see myself slipping back into my old habits. Keto is rather easy for me when I’m doing it as I should. However, when I am sneaking bites of cheesecake or rolls here and there the struggle returns.

Sugar is toxic to me. I now say that sugar is the root of all evil. Sugar is the devil. Just a little bit and my body, or maybe it’s just my mind, wants more. I recently saw this online, and I’m seriously thinking of framing it for my kitchen. Perhaps I need it tattooed on my hand! “YOU WON’T ALWAYS BE MOTIVATED. YOU HAVE TO LEARN TO BE DISCIPLINED.”

The first few months of keto I was motivated. More motivated than I have ever been about food.  Right now I am trying to learn discipline. It is not an easy thing to do for a gal that has never had a great deal of it with food. Oh sure, I have been on diets all my life, but as soon as the motivation wore off, I was right back to old habits. This time will be different.

I am up 2 pounds with a total loss now of 23 pounds. I jumped back on the keto train this week, and my goal is to learn discipline. Am I alone in this battle or are there others that can relate to me?

Here is one of my all-time favorite recipes. Chicken Caprese Salad is a recipe that Savannah shared with me during her first year of college. She was living with a couple of friends at school, and she would spend Sunday afternoons doing meal prep for the week. She is still great at meal prep, which is something I would love to do.

This salad is bursting with freshness and is terrific with chicken. It can be made with steak as well, but please adjust the macros.

Chicken Caprese Salad
 
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Serves: 4
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Ingredients
  • Dressing:
  • ¼ c. balsamic vinegar
  • 2 tbsp. extra virgin olive oil
  • 2 tsp. Swerve brown sugar replacement
  • 1 tsp. minced garlic
  • 1 tsp. dried basil
  • 1 tsp. salt
  • Salad:
  • 12 oz. chicken tenders
  • 5 c. Romaine lettuce leaves, washed and dried
  • 1 c. cherry or grape tomatoes, halved
  • ½ c. mini fresh mozzarella balls
  • ¼ c fresh basil leaves, torn into pieces
  • Salt and black pepper, to season
Instructions
  1. Whisk vinegar, oil, Swerve, garlic, dried basil and salt together to combine. Place uncooked chicken in a shallow dish; pour a small amount of dressing over chicken and toss around to coat. Reserve unused dressing for later.
  2. Heat grill or a small amount of oil in a pan over medium-high heat. Cook chicken until cooked through, set aside and allow to rest.
  3. Slice chicken into strips and prepare salad with lettuce, tomatoes, mozzarella and chicken. Top with fresh basil. Drizzle with reserved dressing; season with salt and pepper if desired. Serve.
Notes
Nutritional Info:
Net Carbs: 6g.; Fat: 26 g.; Protein: 46 g; Calories: 452

 

Sub Roll-Ups

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As I mentioned a few posts back, we are dieting once again at the Melton house. You have been with me throughout the years on the diet roller coaster that I seem to take on a lot. I am ready to make a change for life though. Something about being prescribed that first “old person” pill that kicks you into gear.

There are several health conditions in my family that you just don’t want. Heart problems seem to top the list. I can not deny that the mouthwatering recipes that I like are a contributing factor. I have dodged the bullet until recently. I had been kidding myself that maybe I would be the lucky one in the family but was recently prescribed a low dose cholesterol medication.

This week marks five weeks of better eating. Because I did not have the confidence in myself five weeks ago, I hesitated to mention it to you.  This time it is are actually going very well. I say that with some surprise because I always seem to fail at dieting. I am not sure if it is this particular way of eating that is working so well, or if the timing is right and my mind is finally made up, or maybe a combination of everything.

I hope that you will join me on this ride to better health. My number one goal has always been to lose weight when starting a new diet. This time my goals are so much more. I want to live better. I want to stick around to see grandchildren some day. I wish that someday Greg and me will enjoy retirement and travel. I want to enjoy life as long as I possibly can.

Some low-carb meals are no-brainers. However, there are many recipes that I’m trying now with coconut flour, almond flour, whey protein, and so much more that are very different. It’s like learning to cook again. For now, I am trying recipes from cookbooks that I have purchased and recipes I find online. I really hope to be experimenting with my own recipes very soon. I have already come up with a fat bomb recipe that we really like. Fat bombs are subject for another day though and something that I have had to learn to embrace.

When I say that we are on a low-carb diet, what we are trying to learn is the keto diet. When I first read about it, I did not precisely understand what it was all about, and I am still very limited in my knowledge about it. We started off low-carb and are transitioning to keto. We are learning as we go so, please do not judge me if I say or do something that is not entirely keto. I am not a nutritionist so take anything you read on this blog about the keto diet at face value. Most keto recipes should work well for those of you doing a low-carb diet and those of you that eat paleo.

These simple sub roll-ups were so easy to make and such a hit. I found this idea on ourpaleolife.com and took these to sandwich night at church last Wednesday. Some of the teenagers that I teach were telling me how much they loved them and that I should bring them every week, sandwich night or not! Change up the ingredients and use what you like. Served with the vinegar and oil dip, it’s just like eating your favorite sub sandwich without all the carbs!

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Sub Roll-ups (Keto)

Your favorite sub sandwich without all of the carbs!
Course Keto, Main Course
Servings 4
Author Amye Melton

Ingredients

  • 4 thin slices deli ham
  • 4 thin slices deli pepperoni
  • 4 thin slices Genoa Salami
  • 4 thin slices provolone
  • shredded lettuce
  • sliced black olives
  • roasted red peppers sliced
  • pickled banana peppers drained
  • onion thinly sliced
  • mayonnaise
  • 1/4 to 1/2 c. Avocado Oil or Extra-Virgin Olive Oil
  • 1/4 c. red wine vinegar or apple cider vinegar
  • Italian Seasoning to taste

Instructions

  • Place the meats and cheese on a cutting board or other flat surface, overlapping slightly, and layering from largest to smallest.  
  • Spread a thin layer of mayonnaise on the stack, leaving space at the top of the largest piece to keep if from squishing out when you roll them up.
  • Add a small amount of shredded lettuce to the end with the smallest pieces.  
  • Top with a small amount of desired toppings.
  • Starting at the small end (the end with the toppings), roll the stack, pushing in any fillings that find their way out.
  • Secure the roll with a toothpick.
  • To make dressing, mix the oil and vinegar together.  Sprinkle with some Italian seasoning.  Serve as a dipping sauce for the roll-ups.  

Notes

Total Carbs = 1 g
Net Carbs = 0 g
Fiber = 1 g
Total Fat = 10 g
Protein = 10 g
Calories = 143 
Glycemic Load = 0

 

Greek Quinoa Layered Jar Salad

Greek Quinoa Layered Jar Salad

For someone that hates to be late to anything It seems I am always last to jump on the bandwagon when trying new ingredients in the kitchen. For the first time ever I have tried Quinoa!  I tried it in this layered Mason jar salad and now I am a huge fan!

Quinoa, pronounced (keen-wah), is considered to be a whole grain but it actually is not. It’s a seed and it’s gluten-free, cholesterol-free, high in protein, and provides 9 essential amino acids. It is thought to help stave off a number of diseases, reduces the frequency of migraines and reduces the risk of high blood pressure and heart attacks.

I love to keep these layered jar salads in the fridge for quick and easy lunches or those dinners when you have no time to cook. They generally start with the dressing in the bottom of the jar, followed by the hardier ingredients, keeping the lettuce near the top of the jar to keep the salad crisp. This salad will last 3 to 4 days stored in the refrigerator.

 

Greek Quinoa Layered Jar Salad
 
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Ingredients
  • 4 quart Mason jars, with lids
  • 1 c. Quinoa
  • 2 c. vegetable broth
  • 1 tbsp. fresh chopped dill
  • ¼ c. diced red onion
  • 3 tbsp. extra virgin olive oil
  • 3 tbsp. red wine vinegar
  • ¼ tsp. dried oregano
  • ¼ tsp. salt
  • ⅛ tsp. ground black pepper
  • ½ tsp. Dijon mustard
  • 1 c. grape tomatoes, halved
  • ½ hothouse cucumber, chopped
  • 1 bell pepper, chopped
  • ½ c kalamata olives, seeds removed and cut in half
  • 5 oz. feta cheese, cubed or crumbled
  • 1 head romaine lettuce
Instructions
  1. Combine rinsed Quinoa in a saucepan with 2 cups broth. Bring to a boil, reduce heat to a simmer for 15 minutes or until Quinoa has absorbed all of the broth.
  2. Turn off the heat and place a lid on the pot. Let Quinoa steam for 5 minutes before fluffing with a fork. Stir in chopped dill and red onion. Let cool.
  3. Whisk the olive oil, vinegar, oregano, salt, pepper, and Dijon until mixed well. Divide evenly between the 4 quart jars. Layer the veggies in the jar starting with the tomatoes, the bell pepper and cucumber.
  4. Divide the Quinoa among the jars, spooning it in. Top with feta and olives. At this point you can press down the ingredients slightly in the jar.
  5. Top off each salad with a handful of chopped lettuce. Store in the refrigerator for 3 to 4 days. Pour the contents into a bowl when you are ready to eat!

 

Smoky Barbecue Chicken Sandwiches

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Like most southerners, we enjoy us some good barbecue around our house. Greg smokes a Boston butt that would win first place at barbecue cook-offs everywhere. Wes enjoys smoking ribs, and his method is flawless. Savannah and I have several homemade barbecue sauce recipes that we keep on hand too.

Barbecue chicken is not one of our specialties, though. That is, until recently when I tried a new barbecue sauce recipe. It’s a smoky sauce with chipotle peppers in adobo sauce that tastes amazing! It is the number one flavor that I am craving these days.

We have been eating this sauce on everything since I saw Valerie’s Home Cooking.  We have had it on Barbecue Nachos, barbecue burgers, barbecue shrimp, and on these delicious Barbecue Grilled Chicken Sandwiches.

Another important step, not to be skipped, in making these mouth-watering sandwiches is the brining of the chicken. In my opinion, there is no better Thanksgiving turkey than a brined turkey. I don’t fry chicken often but when I do you can bet I will brine it first.

The salt in a brine allows the chicken to retain moisture. A couple of things to remember when you brine chicken are first, try to use kosher salt or sea salt. Also, do not brine the chicken over two hours. It can get rubbery when overbrined.

 

Smoky Barbecue Chicken Sandwiches
 
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Ingredients
  • Brine:
  • ¼ c. coarse salt
  • ¼ c. firmly packed dark brown sugar
  • 20 whole black peppercorns
  • 1 c. hot water plus 3 c. cold water
  • 1 lemon, thinlhy sliced
  • 1 small onion, thinly sliced
  • 2 cloves garlic, peeled and crushed with the side of a cleaver
  • Smoky Barbecue Sauce:
  • 1 tbsp. vegetable oil
  • ½ small onion, chopped
  • 1 lg. or 2 small cloves garlic, finely chopped
  • 1 c. ketchup
  • ½ c. molasses
  • ⅓ c. apple cider vinegar
  • 1 tbsp. Worcestershire sauce
  • 2 chipotles in adobo sauce, seeded and roughly chopped
  • kosher salt and freshly ground black pepper
  • Grilled Chicken:
  • 2 lg. boneless, skinless chicken breasts, cut in half vertically, then cut into thin cutlets, horizontally
  • 4 lg. boneless, skinless chicken thighs
  • kosher salt and freshly ground black pepper
  • Buns
  • Lettuce leaves
  • Sliced tomatoes
  • Sliced red onion
  • Sliced Colby Jack cheese
  • Additional Barbecue sauce, if desired
Instructions
  1. To make the brine: Place the salt, brown sugar, and peppercorns in a large glass bowl and add hot water. Whisk until the salt and brown sugar are dissolved. Stir in the cold water and let cool to room temperature. Pour the brine over the chicken and stir in the lemon slices, onion, and garlic. Cover the dish with plastic wrap and let stand in the refrigerator for 2 hours, turning the chicken once of twice.
  2. To make the barbecue sauce: Heat the oil in a medium saucepan over medium-high heat. Add the onion, and cook, stirring occasionally, until softened, about 5 minutes. Add the garlic, and cook about 30 seconds. Add ½ c. water and the ketchup, molasses, vinegar, Worcestershire, chipotles, a pinch of salt and pepper and bring to a boil. Reduce the heat, and simmer, stirring occasionally, until thickened, about 10 minutes. Puree in a blender or food processor until smooth. Store the sauce in the refrigerator.
  3. To grill the chicken: Preheat the grill to high. When ready to cook, brush the grate with oil. Arrange the chicken on the hot grate and grill for 2 to 3 minutes per side, or until chicken reaches an internal temperature of 165° F. During the last 2 minutes or so, start basting the chicken on both sides with barbecue sauce. Remove chicken from grill and assemble sandwiches right away.

 

 

Garden Dill Veggie Sandwich

 

 

Garden-Dill-Veggie-Sandwich-2

Are you looking for a great, no-cook meal for these HOT days of summer? Here you go, this is absolutely amazing! I don’t even know how to express in words just how DE…LIC…IOUS this sandwich is!! My cousin, Brandi, gave me this recipe YEARS ago. I had completely forgotten about it until I recently ran across the recipe in our old family cookbook. Now I’m wondering how I could have gone this long without making this oh-so-scrumptious sandwich!

I try to cook low-carb about 75% of the time.  I plan to attempt making this into a low-carb wrap, using a large lettuce leaf, the spread, assorted veggies, and cheese. I’m pretty sure it will be delicious but I’ll update you soon.  In the meantime give this wonderful recipe a try.

Garden Dill Veggie Sandwich
 
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Ingredients
  • Dill Spread:
  • 1 (8-oz.) pkg. cream cheese, softened
  • ¼ c. finely chopped pecans
  • ⅓ c. fresh dill weed, chopped
  • 2 tbsp. fresh lemon juice
  • Pinch of kosher salt
  • Freshly ground black pepper
  • Optional Sandwich Ingredients:
  • Fresh bun or bread or your choice
  • Green leaf lettuce
  • Sliced tomatoes
  • Slice purple onion
  • Sliced cucumbers
  • Sliced Avocado
  • Sprouts or Microgreens
  • Sliced Provolone cheese
Instructions
  1. Add the pecans to the bowl of a food processor. Pulse until finely chopped. Add cream cheese, dill weed, lemon juice, salt, and pepper and pulse until all of the ingredients are combined.
  2. To assemble the sandwich, spread top and bottom of bun or two slides of bread with the dill spread. Layer lettuce and veggies of your choice on top of the dill spread. Sprinkle with salt and pepper. Top with a slice or two of cheese. Top with your bun top or second slice of bread. Enjoy!