Tag Archives: organic food

Chicken Cutlet Alfredo with Spinach ~ summer cooking

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The temps in northeast Florida are hitting 95 and the ‘real feel’ is over 100 degrees…so natch, I don’t feel like cooking. Even with the a/c blasting, it seems people don’t want to turn the stove on.

So, here’s how to make a luscious Chicken Cutlet Alfredo with Spinach without turning the stove on. I’m a good home cook, not a gourmet chef…and I’m heavy on veggies. With my penchant for eating, I try to keep my weight down to a dull roar. Veggies help. I say, ‘home cook’ because in extreme heat, I’m totally okay with using quality prepared foods and this recipes uses them.

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I started with Perdue prepared cutlets because the chickens are cage-free, are fed an all vegetarian diet and they use no antibiotics. You can use whatever cutlets you like. There are other good ones out there.

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Then I assemble my other ingredients. I use as many organic ingredients as possible. When I was younger, my body quickly repaired itself, now I’d like to give it all the help I can to fully function healthily. So: Prepared Alfredo Sauce, frozen peas, frozen chopped spinach, jarred mushrooms.

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Then I heat a chicken cutlet in my microwave oven. I heat one cutlet just under 1 minute. You have to know your microwave. Just heat it, don’t cook it. Then set it aside. [This recipe easily doubles, triples. You can nuke two, three, or all four cutlets in the package. Don’t worry too much about proportions. If you have extra spinach mixture, eat it for lunch the next day.]

IMG_2748Next, for one cutlet, I cook frozen spinach and frozen peas together. I like lots of veggies so I cook a half a bag of frozen spinach for myself many people would use one quarter of a bag for one, then I add 1/4+ C frozen peas, salt and pepper to taste. Cook them in your microwave until done according to your microwave. In mine 2-3 minutes. Take them out and mix well.  Don’t over cook. Then add 1/3C Alfredo sauce and 1/4 C jarred mushrooms without any of the water. Mix well and cook in the microwave a minute or so. I eyeball stuff. It really doesn’t matter if your spinach to peas ratio isn’t like mine. I hardly ever use salt, but most people do, so I added it in the recipe. You can use an herbal salt substitute. This is not rocket science. It’s summer cooking in a microwave. It’s supposed to be relaxed.

Then remember the chicken cutlet you set aside? Place it on top of the Alfredo spinach/peas/mushroom mixture. Drizzle 1/4 C of Alfredo sauce on top and heat in microwave. The whole process takes about 15 minutes and doesn’t heat up the kitchen at all.

Dust with grated Italian cheese. I use a mixture of Parmesan, Romano, Provolone, and Mozzarella. Pour a glass of iced tea, or a glass of chilled white wine. Get your fork and eat. You might have to let it cool a bit. Things that come directly out of a microwave can be hot.

This can be served over cooked pasta mixed with Alfredo sauce, but the peas are enough carbs for me and I don’t want to boil water for pasta in summer heat.

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Turkey Sausage Toscana Soup ~ Killing Belly Fat Is Murder

IMG_20151011_130937The last time I went to see my doctor for a regular check up, I’d lost another 4 pounds. That’s 44 pound gone in all (yippee). However, my doctor detected that my triglycerides were going up. That is a huge clue that means I’d been eating carbs. Yes, I had to confess; it was true.

Oh dear, found out and nothing to do but explain to my doctor. Yes, I’d been eating on the run lately. Eating prepared foods. High in carbs, sugar, salt. Not good. So, I vowed to get back in the saddle and fight the urge to eat bad carbs.

Here’s a tasty recipe, while not carb free, the carbs are all healthy veggie carbs.

Turkey Sausage Toscana Soup

  1. Spray the bottom of a 1 pt pot. Coarsely chop 1/4 – 1/2 C sweet onion, 1/8 – 1/4 C green pepper (mine came off the vine in my garden) and saute until translucent. If you need more spray, add 1 – 2 Tbsp water instead and continue to saute.
  2. Add 4 C chicken broth (low sodium if you’re watching salt), 1/2 package frozen spinach and bring to a soft  boil. (If you’re not counting carbs you can add a 1/2 can of rinsed and drained white beans here. I didn’t add the beans to mine.)
  3. Remove the casing off of 2 Turkey Italian Sausage links (I used Shady Brook Farms). Cut into bite-size pieces and drop into the boiling liquid. Season to taste with any or all of these (salt, pepper, celery seed, garlic powder, paprika, basil, oregano).
  4. Add 1/4 C – 1/3 C halved cherry tomatoes. (I used red and yellow cherry tomatoes from my garden.)
  5. Not to thicken, but simply to give body, add 1 level tsp of corn starch to several Tbsp cold water and shake until smooth. Add to the soup. Simmer about 3 minutes stirring occasionally. If you don’t want the carbs in corn starch, leave this out.
  6. Can serve with grated Parmesan cheese, or eat as is.

Serves 3 for lunch, 2 for dinner.

Deadly Designs 1400

In my new release, DEADLY DESIGNS, sharp-shooting, feisty and sassy female private detective Veronica “Ronnie” Ingels has embarked on a new, healthy way of eating. Even though she’s been injured by the villain, she insists upon cooking a meal with organic chicken for the hero. In the previous book in the series, HARMFUL INTENT, she went undercover at an organic cooking class and it changed her way of eating and viewing food.HI Price Reduction $1.99 PP

 


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