Cast Iron Skillet Blackened Grouper w/ Hash Browns and Cut Green Beans

August 15, 2013 at 5:41 PM | Posted in fish, greenbeans, hash browns, Pillsbury, Zatarain's | 2 Comments
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Today’s Menu: Cast Iron Skillet Blackened Grouper w/ Hash Browns and Cut Green BeansNut Bread Blackend Grouper 007

 

 

Another cool morning and beautiful day out, about a high of 74 and sunny! Worked on the grill today and was able to get it up and running again. It’s patch work every time we use it but trying to hold out till later in the year when the grills go on sale. Tonight I prepared a Cast Iron Skillet Blackened Grouper w/ Hash Browns and Cut Green Beans.

 

 

I used another piece of the Gulf Coast Grouper that a friend gave me from when they were in Florida earlier this year. I’ve got 2 more big pieces left but he’ll be going back to Florida in another month or so and hopefully he’ll remember his old buddy Mark and bring some more back North with him! To prepare the Grouper, after it thawed, I rinsed the fillet off with water and patted dry with a paper towel. Melted a couple of tablespoons of Blue Bonnet Light Stick Butter down and rubbed the fillets down with the butter. Then seasoned it with a bit of Sea Salt and then with Zatarain’s Blackened Seasoning, rubbing the Blackened Seasoning in till both sides of the fillet were covered. Heated up my favorite skillet the Cast Iron Skillet and fried the fillets. Always have your overhead stove fan on when Blackening, it will create the smoke! The pieces were thick so I fried them about 4 minutes per side. After the smoke cleared the Grouper came out perfect! Gulf Coast Grouper by itself is delicious but Blackening it just brings that much more flavor. I’m going to have to try some Blackened Chicken Thighs soon!

 

 

For side dishes I had some Hash Browns. I used Simply Potatoes Hash Browns, best Hash Browns by far. I also warmed a can of Del Monte Cut Green Beans and had a slice of Healthy Life Whole Grain Bread. For dessert later a slice of fresh baked Pillsbury Nut Quick Bread.

 

Nut Bread Blackend Grouper 001

 

 

 

 

Cast-iron cookwarecast iron frying pan
Cast iron cookware has excellent heat retention properties and can be produced and formed with a relatively low level of technology. Seasoning is used to protect bare cast iron from rust and to create a non-stick surface.
Types of bare cast-iron cookware include panini presses, waffle irons, crepe makers, dutch ovens, frying pans, deep fryers, tetsubin, woks, potjies, karahi, flattop grills and griddles.

 

Cast iron’s ability to withstand and maintain very high cooking temperatures makes it a common choice for searing or frying, and its excellent heat retention makes it a good option for long-cooking stews or braised dishes. Because cast iron skillets can develop a “non-stick” surface, they are also a good choice for egg dishes. Other uses of cast iron pans include baking, for instance for making cornbread, cobblers and cakes.
Most bare cast iron pots and pans are cast from a single piece of metal in order to provide even distribution of heat. This quality allows most bare cast iron pans to serve as dual-purpose stovetop fryers and oven baking dishes. Many recipes call for the use of a cast iron skillet or pot, especially so that the dish can be initially seared or fried on the stovetop then transferred into the oven, pan and all, to finish baking. Likewise, cast iron skillets can double as baking dishes. Cornbread in particular is seen as a food item that is best prepared in a cast iron skillet: the iron pan is heated beforehand in the oven, the ingredients are combined in the heated pan, and the dish is then placed directly into the oven for fast baking. This differs from many other cooking pots, which have varying components that may be damaged by the excessive temperatures of 400 °F (204 °C) or more.
Cast iron is a very slow conductor of heat and forms hot spots if heated too quickly, or on an undersized burner;[3] however, it has excellent heat retention properties, and the entire pan will eventually become extremely hot, including the iron handle or handles.

Mandarin Orange Chicken

September 26, 2011 at 10:36 AM | Posted in baking, chicken, diabetes, diabetes friendly, Food, fruits, low calorie, low carb | Leave a comment
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Mandarin Orange Chicken

Ingredients:

4 boneless skinless chicken breast halves (4 oz ea)
1/8 teaspoon salt
1/8 teaspoon freshly-ground black pepper
Nonstick cooking spray as needed
1/2 cup finely-chopped onion – (abt 1 small)
1/2 cup orange juice
2 teaspoons minced fresh ginger
1 teaspoon sugar
2 teaspoons cornstarch
1/4 cup cold water
1 can mandarin orange segments – (11 oz) drained
2 tablespoons finely chopped fresh cilantro – (to 3)
2 cups hot cooked rice
Additional fresh cilantro (optional)
Yield:

4 Servings

Method:

Pound chicken slightly between 2 pieces of plastic wrap to 1/4-inch thickness using flat side of meat mallet or rolling pin.

Broil chicken, 6 inches from heat source, 7 to 8 minutes on each side until chicken is no longer pink in center. Or, grill chicken, on covered grill over medium-hot coals, 10 minutes on each side or until chicken is no longer pink in center. Sprinkle with salt and pepper.

Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion; cook and stir about 5 minutes or until tender. Add orange juice, ginger and sugar. Heat to a boil.

Combine cornstarch and water in small bowl; add to juice mixture, stirring until thickened. Boil 1 minute, stirring constantly. Stir in orange segments and cilantro. Serve chicken over rice; top with sauce. Garnish as desired.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 3 Meat.

Nutrition Facts: Calories 298; Calories from Fat 10%; Total Fat 3g; Saturated Fat 1g; Protein 28g; Carbohydrates 37g; Cholesterol 69mg; Sodium 132mg; Dietary Fiber 1g.

http://www.bestdiabeticrecipes.com/mandarin-orange-chicken

Good Earth Glazed Shrimp Dinner w/ Angel Hair Pasta and…

September 13, 2011 at 6:00 PM | Posted in dessert, diabetes, diabetes friendly, Food, low calorie, low carb, seafood, shrimp | 3 Comments
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Today’s Menu: Good Earth Spicy Citrus Glazed Shrimp w/ Angel Hair Pasta and French Loaf Bread

I had the Good Earth Dinners  Spicy Citrus Glazed Shrimp tonight. I had included the instructions on this dinner from a previous postings and thought I would include them again. These dinners are great, just add the Shrimp, 2 Tablespoons of Extra Virgin Olive Oil, and 1 Tablespoon of I Can’t Believe it’s Not Butter and you have your complete dinner! I also had a slice of Pillsbury Simply Rustic Frech Bread. For dessert later a Yoplait Delight Chocolate Eclair Parfait.

Ingredients

1 Box of Good Earth Spicy Citrus Glazed Shrimp
1 Lb. uncooked Shrimp, thawed
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon “I Can’t Believe It’s Not Butter“

*Fill 2 quart sauce pan 2/3 full of water. Heat to boiling and stir in Pasta.
*Gently boil uncovered for 5 minutes, stirring occasionally.
*While Pasta is cooking empty Whole Wheat Flour into medium bowl or food storage bag.Coat well drained thawed Shrimp with Flour.
*Heat oil in non-stick 10″ skillet over medium – high heat. Carefully add Shrimp to hot oil and cook 1 – 2 minutes on each side or until golden brown.
*Reduce heat to medium. Cut off 3/4 inch corner of Spicy Citrus Glaze pouch. Carefully pour glaze into skillet with Shrimp. Cook uncovered 1 to 2 minutes, stirring frequently, until Shrimp are cooked through and coated with glaze.
*Drain Pasta. Add Butter and Pasta Seasoning to Pasta and toss with fork to coat.
Serve Shrimp with Pasta.

1 serving has 290 Calories and 38 Carbs.

 

 

Good Earth Glazed Shrimp Dinner w/…

August 7, 2011 at 6:05 PM | Posted in dessert, diabetes, diabetes friendly, Food, Healthy Life Whole Grain Breads, low calorie, low carb, pasta, shrimp | Leave a comment
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Today’s Menu: Good Earth Spicy Citrus Glazed Shrimp w/ Angel Hair Pasta.

Love these Good Earth Dinners! Had the Spicy Citrus Glazed Shrimp tonight. I had included the instructions on this dinner from a previous postings and thought I would include them again. These dinners are great, just add the Shrimp, 2 Tablespoons of Extra Virgin Olive Oil, and 1 Tablespoon of I Can’t Believe it’s Not Butter and you have your complete dinner! For dessert later a bowl of Breyer’s Carb Smart Vanilla Ice Cream topped with Del Monte Sugarless Peaches.

Ingredients

1 Box of Good Earth Spicy Citrus Glazed Shrimp
1 Lb. uncooked Shrimp, thawed
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon “I Can’t Believe It’s Not Butter“

*Fill 2 quart sauce pan 2/3 full of water. Heat to boiling and stir in Pasta.
*Gently boil uncovered for 5 minutes, stirring occasionally.
*While Pasta is cooking empty Whole Wheat Flour into medium bowl or food storage bag.Coat well drained thawed Shrimp with Flour.
*Heat oil in non-stick 10″ skillet over medium – high heat. Carefully add Shrimp to hot oil and cook 1 – 2 minutes on each side or until golden brown.
*Reduce heat to medium. Cut off 3/4 inch corner of Spicy Citrus Glaze pouch. Carefully pour glaze into skillet with Shrimp. Cook uncovered 1 to 2 minutes, stirring frequently, until Shrimp are cooked through and coated with glaze.
*Drain Pasta. Add Butter and Pasta Seasoning to Pasta and toss with fork to coat.
Serve Shrimp with Pasta.

1 serving has 290 Calories and 38 Carbs.

Huevos Rancheros Breakfast Nachos

July 15, 2011 at 12:35 PM | Posted in beans, diabetes, diabetes friendly, Food, Healthy Life Whole Grain Breads, low calorie, low carb | 4 Comments
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Thought I would pass along a couple of great breakfast ideas along from the Diabetic Living On Line web site. I think either one would make a fine dinner anytime!

Huevos Rancheros Breakfast Nachos
Nachos for breakfast may sound a bit odd, but these are sure to delight everyone at your breakfast table.
SERVINGS: 4 servings
CARB GRAMS PER SERVING: 26

4 1/2     cups baked tortilla chips (3 ounces)
1/4     teaspoon cumin seeds
1/2     cup canned black beans, rinsed and drained
1/2     cup bottled salsa
2      eggs
3      egg whites
3     tablespoons fat-free milk
1/8     teaspoon ground black pepper
Nonstick cooking spray
1/2     cup shredded reduced-fat Mexican cheese blend (2 ounces)

1. Divide chips among serving plates, spreading into single layers; set aside. In a dry small saucepan, heat cumin seeds over medium heat about 1 minute or until aromatic, stirring frequently. Stir in black beans and salsa. Cook for 1 to 2 minutes or until heated through, stirring occasionally. Remove from heat; cover and keep warm.

2. In a medium bowl, whisk together eggs, egg whites, milk, and pepper. Coat a medium nonstick skillet with cooking spray; heat skillet over medium heat. Pour in egg mixture. Cook over medium heat, without stirring, until mixture starts to set on the bottom and around edge. Using a spatula or a large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking for 2 to 3 minutes or until egg mixture is cooked through, but is still glossy and moist. Remove from heat immediately.

3. Break up cooked eggs and spoon onto tortilla chips. Top with salsa mixture and cheese. Serve immediately.

Nutrition Facts Per Serving:

* Servings: 4 servings
* Calories207
* Total Fat (g)6
* Saturated Fat (g)3
* Monounsaturated Fat (g)1
* Polyunsaturated Fat (g)1
* Cholesterol (mg)113
* Sodium (mg)503
* Carbohydrate (g)26
* Total Sugar (g)2
* Fiber (g)4
* Protein (g)14
* Calcium (DV%)27
* Iron (DV%)7

http://www.diabeticlivingonline.com/

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