Smothered Chicken

I love smothered chicken over rice but I do not like making roux...I know shame of me. I know how to do it and started cooking that way but I stumbled upon a much easier way, which is using cream of mushroom soup.. and I have been doing it this way for years. The gravy is a beautiful color and so smooth and delicious. For all of the roux makers out there..try it and let me know how you like it:)

Smothered Chicken Recipe

Recipe Ingredients:

• 2 tablespoons vegetable oil
• 3 to 3-1/2 pounds broiler chicken (cut into 8 pieces)
• Salt and freshly ground black pepper and garlic powder
• 1 clove minced garlic
• 1/2 medium onion, thinly sliced (about 3/4 cup)
• 3 green onions cut into 1-inch pieces
• 1/2 chopped green bell pepper
• 2 stalks of chopped celery
• 2 to 3-1/2 cups hot chicken broth
• 1 can of Campbells cream of mushroom soup

Recipe Instructions:

The recipe for smothered chicken that follows requires some prepare work and cook time, but you'll thoroughly enjoy this chicken dinner.

1. Clean chicken by rinsing under cold running water. Pat chicken pieces dry with paper towels. Season your chicken by lightly sprinkling each piece with salt, pepper and garlic powder. Set aside.
2. In a large deep skillet heat vegetable oil over low heat until hot, about 4 to 5 minutes. Place chicken skin side down in hot vegetable oil and over medium low heat, cook until chicken is golden brown and turn over to brown the other side.Remove chicken from skillet.
3. Next add vegetables consisting of garlic, yellow and green onions, bellpepper and celery to skillet, cook and stir until thoroughly wilted. Remove skillet from heat.
4. In a medium bowl, combine can of chicken broth with cream of mushroom soup. Using a wire whisk stir until smooth.
5. Return skillet with vegetables to stove and add chicken broth and cream of mushroom soup mixture. Over medium heat, cook and stir with wire whisk until it begins to boil and thicken. 
6. Return browned chicken to skillet, stir to make sure everything is blended, reduce heat to low, cover skillet with lid and simmer for 35-40 minutes, stirring gravy and turning chicken until done.
7. Season your gravy to taste.

As a serving suggestion, serve your smothered chicken over a bed of white rice with vegetable medley and corn bread.

- See more at: http://www.soulfoodandsoutherncooking.com/smothered-chicken-recipe.html#sthash.TTytkroJ.dpuf

Red Beans and Rice

You can't get more southern than red beans and rice....oh, and don't forget the smoked sausage! Now that we are in the fall season with leaves changing and cooler temperatures this is a feel good, comfy cozy kind of meal...add corn bread and sweet tea and I'm there!

Recipe Ingredients:

• 1 lb dry red beans
• 2 quarts water
• 1-1/2 cups chopped onion
• 1 cup chopped celery
• 4 bay leaves
• 1 cup chopped green pepper
• 3 tbsp chopped parsley
• 3 tbsp chopped garlic
• 2 tsp dried thyme, crushed
• 1 tsp salt
• 1 tsp black pepper
• 1 lb smoked sausage sliced -( my add to)

Recipe Instructions:

1. Sort through your beans removing any defective beans or small stones that may be present. Place the beans in a colander and rinse several times.
2. Place beans, chopped onion, chopped celery, and bay leaves in a 5-quart pot and cover with two inches of water. Bring to boil, replace lid and reduce to low-heat. Cook for about 1-1/2 hours until beans are tender. When beans are tender remove bay leaves then mash and stir beans against side of pot.
3. Next add your remaining ingredients consisting of chopped green peppers, parsley, garlic, thyme, salt and pepper. Cook uncovered over low-heat for about 30 minutes, until red beans mixture is creamy.

Serve red beans over steamed rice.

Makes 8 servings.

Blackened Catfish

 I am a fish lover and when you need to get away from frying and want a depth of flavor trying blacked fish...catfish, tilapia or whatever you like best would be delicious!

Recipe Ingredients:

• 6-8 catfish fillets, thinly sliced
• 1 teaspoon crushed dried thyme leaves
• 1 teaspoon cayenne pepper
• 1 teaspoon black pepper
• 1 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/2 cup butter, melted
• lemon juice

Cookware and Utensils:

• 1 cast iron skillet or large heavy skillet
• 1 mixing bowl
• 1 spatula

Recipe Instructions:

As always the key to great cooking is to be prepared and to use quality ingredients.

1. Rinse catfish fillets under running cold and then thoroughly pat them dry with paper towels.
2. Make your seasoning mixture by combining crushed dried thyme leaves, cayenne pepper, black pepper, salt, garlic powder, onion powder and paprika in a small bowl.
3. Brush melted butter lightly over catfish fillets and sprinkle with blackened seasoning mix. Repeat for other side. Be sure to completely coat each fillet.
4. Heat iron cast skillet until it is very hot, about 10 minutes. Pour the leftover butter into your skillet. Carefully place the catfish fillets into the skillet and cook for about 4 minutes on both sides. This blackened seasoning mixture will produce plenty of smoke in your kitchen, so another way to tell when to turn over you fillets is when the smoke turns gray.

Serve blackened fillets over a bed of white steamed rice. Add lemon juice to the top of each fillet. I also recommend Caesar or Garden salad with baked potato. Enjoy your skillet fried catfish.

- See more at: http://www.soulfoodandsoutherncooking.com/blackened-catfish.html#sthash.6BWmi5kr.dpuf

Healthy Go To Snack Ideas

I work for Meyer Real Estate and they provide a great resource to all of their employees  - Ms. Jackie Smith..she is our on-site health and fitness guru. Here is a list of healthy snacks and tips that she suggested...enjoy!

Jackie Smith's Healthy Go To Snack Ideas

           

            Whether at work or on the go, we can easily get in a rut with our healthy snack options.  Our time is strapped and we need food that is easy to grab and go.  During this mad-chaos of finding food on our way out the door, one detail is easy to forget or bypass – making sure that the choices we make are healthy.  Unfortunately, it’s mostly the not so great stuff that falls into the "fast" and "easy" categories – chips, candy bars, sodas, etc.  Well, what if we took some time and ingenuity to make our own healthy snacks portable and easy for on-the-go eating?
            We need to have a repertoire of things that can fit into the top drawer at work or snacks prepared ahead of time that can be popped into a lunch bag.  Yes, some of these items WILL require some thinking ahead.  But they are fast, simple, and easy.  Most take less than five minutes to prepare.  You will also be thankful that you have saved yourself the cash that normally goes to vending machines or convenience stores.  Your body will be grateful as well.  The benefits of health outweigh the costs.

Check out these snack suggestions:

• 1 ½ Tablespoons of almond or peanut butter with celery sticks
• 2 plain rice cakes with 1 Tablespoon peanut butter
• 1 cup frozen grapes with 1 ounce of cheese
• 2 hard boiled eggs
• 2 deviled eggs
• Plain Greek yogurt with ½ teaspoon honey and berries
• Trail mix (just a handful, very easy to eat extra portions)
• Nuts or nut mix (stick to just a handful)
• Vegetable sticks (carrots, peppers, cucumbers, tomatoes, or any raw veggie) with ranch Greek yogurt dip
• Turkey or ham with cheese wrapped in a low carb tortilla
• Cucumber slices or 2 Wasa crackers with light cream cheese, smoked salmon, capers, and onion
• Turkey or ham and cheese roll ups
• Wasa crackers with laughing cow cheese and a piece of fruit
• Raw veggies with hummus or guacamole
• Apple or banana with 1 Tablespoon almond or peanut butter
• Cottage cheese with berries or honey, cinnamon, and nuts
• Wasa crackers with string cheese and turkey pepperoni
• Tuna, chicken, or egg salad on a tomato half or Wasa crackers

            The trick here is a little planning, creativity, and not waiting until you are starving to prepare or grab a snack.  Get your fresh fruits and vegetables on the weekend in preparation for the week’s snacking.  Keep small-sized plastic containers for packing up small portions.  Take note of the healthy foods you need to keep stocked in the house for future quick and healthy snack preparation.  These will become automatic items for your grocery list.  As eating healthy becomes more routine, it is easier to get more inventive with your snack and meal ideas.  This is just a list of ideas and go to ideas just make it easier when we feel more pressed for time. 

Spanish Rice with Chicken and Shrimp

Now here is a new one to try...this looks delicious! Shortcut ingredients such as frozen shrimp, frozen peas, and canned tomatoes make this easy recipe a simple solution for your busiest nights. The best part is start to finish it will take you 30 minutes! This will be on my menu this week.

Ingredients

8 ounces fresh or frozen large shrimp, peeled and deveined

1 6 3/4 ounce package Spanish rice pilaf mix or one 6.8-ounce package Spanish-flavored rice-and-vermicelli mix

 Nonstick cooking spray

8 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces

1 medium green sweet pepper, chopped (3/4 cup)

1/2cup chopped red onion

3/4teaspoon dried thyme, crushed

1 14 1/2 ounce can diced tomatoes, undrained

1/4cup dry white wine or chicken broth

1 clove garlic, minced

1 cup frozen peas, thawed

1 4 ounce can diced green chili peppers

 Salt

 Pepper

Directions

Thaw shrimp, if frozen. Prepare the rice mix according to package directions, omitting any of the fat or cooking oil they suggest you add.

Coat a large nonstick skillet with cooking spray. Cook the chicken, sweet pepper, red onion, and thyme in the skillet until the chicken is no longer pink and vegetables are tender.

Stir in the undrained tomatoes, wine, and garlic. Bring to boiling; reduce heat. Simmer the mixture, uncovered, for about 10 minutes.

Add shrimp, peas, and chili peppers. Cook and stir for 3 to 5 minutes or until shrimp turn pink. Serve over rice. Season to taste with salt and pepper. Makes 4 servings.

Nutrition Facts (Spanish Rice with Chicken and Shrimp)

361 kcal cal., 3 g fat (1 g sat. fat, 122 mg chol., 1340 mg sodium, 51 g carb., 31 g pro.

Percent Daily Values are based on a 2,000 calorie diet

http://www.bhg.com/recipes/quick-easy/dinners-30-minutes-less/30-minute-meals/#page=13

Herbed Chicken and Mushrooms

Transform chicken legs and thighs into a mouthwatering dinner entree with this comforting slow cooker recipe. Assorted fresh mushrooms, carrots, onion, and tomatoes top a bed of fettuccine in this protein-packed chicken slow cooker meal. For added nutritional value, swap white pasta for a whole wheat or spinach variety.

Ingredients

3 pounds chicken thighs and/or drumsticks, skinned

1 tablespoon oil

5 cups sliced assorted fresh mushrooms, such as shiitake, button, crimini, and/or oyster

1 red onion, cut into wedges

1/2cup chopped carrot (1 medium)

1/4cup dried tomato pieces (not oil-packed)

3/4cup chicken broth

1/4cup dry white wine or chicken broth

3 tablespoons quick-cooking tapioca, crushed

1 teaspoon dried thyme, crushed

1/2teaspoon garlic salt

1/2teaspoon dried basil, crushed

1/4teaspoon ground black pepper

4 1/2cups hot cooked plain and/or spinach linguine or fettuccine, or hot cooked rice

Directions

If desired, in a large skillet cook chicken pieces in hot oil until browned. Drain off fat; set chicken aside. In a 4- to 5-quart slow cooker combine mushrooms, onion, carrot, and dried tomato. Pour broth and wine over mushroom mixture in cooker. Sprinkle with tapioca, thyme, garlic salt, basil, and pepper. Add chicken pieces to cooker.

Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.

Serve chicken and vegetables over hot cooked pasta; drizzle with cooking juices.

Nutrition Facts (Herbed Chicken and Mushrooms)

360 kcal cal., 7 g fat (2 g sat. fat, 107 mg chol., 350 mg sodium, 39 g carb., 3 g fiber, 34 g pro.

Percent Daily Values are based on a 2,000 calorie diet

Habits To Improve Your Health

Relax Your Forehead

Your forehead is like a mood ring, immediately displaying whether you are relaxed or tense. And long-term stress can affect your health in all sorts of untoward ways. Try this 10-minute technique from Dr. Gary W. Small, professor of psychiatry at the University of California Los Angeles and director of the UCLA Center on Aging.

Sit in a comfortable chair and breathe slowly and deeply. Close your eyes and pay close attention to your breath going in and out. Relax the muscles in your forehead and around your eyes. Then, allow your concentration to move to your cheek and jaw muscles, relaxing them too. Continue to move your concentration down along your neck to your shoulders, focusing on letting go of any tightness and pain you feel. Remember to keep breathing slowly and deeply. Practice this twice a day for a bout five minutes each time.