Chicken Tenders with Peppers and Onions

This plate is a perfect example of how I have been preparing diners with less carbs in mind. In the past, I would have served this — sauted onions, peppers and chicken — over a heaping mound of white rice. Afterword, I would have needed a nap and then a wheelchair to get around in until I had digested some of it.

I prepared:
 6 chicken tenders
1/2 of a sliced medium onion
1 sliced red bell pepper
All cooked over medium heat in a little olive oil with salt and pepper to taste. (I ate half for the meal, and saved the other half for leftovers.) I also ate a whole avocado as an added bonus.

I don't know the exact carb count but it's pretty low. I think around 20 grams. I'm still pretty new at the carb counting game but that is my best estimate.
Low carb or not, sauteed onions and red peppers are a favorite of mine. The sweetness that comes out during a 6 to 10 minutes saute in a little olive oil with salt and pepper really hits the spot. They were the star here, the chicken was just filler, especially now that the ultimate filler — rice — had been left out.

Eat well, cook often ...

Chicken and Red Pepper Soup

Chicken and red pepper soup

This is the second dish I made from a 4 lb package of chicken thighs I had gotten for 88¢ per pound, the first was grilled thighs with potatoes and broccoli. I was planning on making three but just before adding the portion of roasted chicken I had set aside for the soup, I said to heck with it and threw all of it in. I'm glad I did because it made the soup extra chunky with lots of chicken.

This soup makes 4 big servings, add that with the two servings from the grilled thighs and that's 6 meals, making the chicken expense for all roughly 65¢ per serving. That is a great price point to start with and a good way to save a little extra money. Soup freezes well so if eating the left overs the next day doesn't appeal it can be made into a tasty ice cube and thawed for later.

This soup features the chicken but I also added two red peppers to the mirpiox. They were on sale at the grocery and I love their sweetness — hands down they are one of my favorite items to add to soup. If I would have had time I would have roasted the peppers before tossing them in but I needed my time for this soup dedicated to a long cook. Chicken thighs provided a buttery-rich flavor to the broth when given at least 45 minutes to simmer over low heat. As far as I'm concerned that long simmer makes this soup — or any chicken soup featuring the dark meat.

East well, cook often ...

Chicken and Red Pepper Soup

Chicken and red pepper soup

1 hour and 15 minutes
Serves 4
3 C chicken, thighs, roasted and shredded
2 red peppers, diced, seeded
3 stalks celery, diced
1 medium sized red onion, diced
4 cloves garlic, minced
1 Tbs Italian seasoning
3/4 C white wine
1 Tbs rice vinegar
1 Tbs Worcestershire sauce
4 C chicken broth

In a little olive oil saute the onion, celery and red pepper over medium heat until soft, 4 to 6 minutes. Salt and pepper to taste. Add garlic and Italian seasonings cook until garlic becomes fragrant, 1 or 2 minutes. Add white wine, vinegar and Worcestershire sauce, increase heat, bring to a boil and let liquid reduce by 3/4ths, 5 to 7 minutes. Add broth and chicken, lower heat and simmer for 45 minutes to an hour. Adjust seasoning if necessary. Remove from heat and serve.

Teriyaki Beef Kabobs

Printable version

There is something awesome about food on a stick. I’m not sure what makes it so awesome – all I know is no matter how old I get, I’m still a sucker for corn dogs and popcycles.

One of my favorite stick foods is kabobs cooked on the grill. I make them differently depending on the meat I’m using. When I opt for chicken or pork, I separate the veggies from the protein so that I can cook the meat all the way through and not over-cook the veggies in the process. I don’t worry about that when I make beef kabobs. I like my steak rare to medium-rare which is the perfect amount of time to make the veggies al denté, or a little bit crunchy.

For this recipe, I use a New York Strip steak for the meat along with red peppers, red onion and mushrooms. I brush on teriyaki sauce for a marinade and season it with salt and pepper. After a nice sear on the grill, the end result is juicy chunks of steak with a nice variety of vegetables – served all together on a stick!

BEHIND THIS BITE

Teriyaki Beef Kabobs

In my 12-plus years living in New York City I devoured a lot of street cart food – it’s as convenient as fast food is in the Midwest. My first apartment was near the 36th Ave. Stop on the N train in Astoria. Right underneath the stop (the N train is elevated in Queens) was a small Irish bar named McGrath's that was in business for more than 80 years, but closed in the summer of 2001.

I used to stop there for beers on my way home before it closed its doors. Every Friday and Saturday night an Eastern European man would set up his Kabob cart just outside the bar near the stairs to the train. He didn’t have much variety. Just an all-beef kabob with a piece of toasted bread, which really hit the spot after a few cold ones.

I’ll never forget being at McGraths one night when I noticed one of the regular patrons facing the corner and crunched over. She was a rather large lady and her body language seem to indicate something was wrong and she didn't want anyone to notice. I approached her to see if everything was ok, when she turned from her hidden spot in the corner I noticed she was chewing a mouthful of something with an empty kabob stick in one hand and a toasted piece of bread in the other. She nodded to indicate everything was ok and seemed a little embarrassed.

I had interrupted her clandestine swaray with a beef kabob from the snack peddler beneath the train stop!

I felt as though I had accidentally walked in on a roomate having sex — Which is comparable to the rush one would get from a grilled beef kabob after a few pints of beer near the 36th street stop in Astoria.

Eat well, cook often ...

THE RECIPE

Teriyaki Beef Kabobs

Serves 2; 30 minutes
1 lb New York Strip, steak cut into 1-inch cubes
1 Red bell pepper, cut into 1-inch pieces
8 oz Baby bella mushrooms
1/2 Red onion, cut into 1-inch pieces
1/2 C Tyriaki sauce
8 Skewers

Assemble and grill
Alternately place onion, peppers, mushroom and steak on skewers. Brush with teriyaki sauce, season with salt and pepper to taste. Let marinate 20 minutes then cook to desired doneness on a prepared grill. Rest 10 minutes, then serve.