Recipe: Oven Baked Parmesan Chicken

We have been stuck inside since Polar Vortex Part II arrived a few days ago and Big Guy has wasted no time cleaning out the pantry of all the food. Did I mention that my non-CFer has a BMI that plots above the pediatric growth charts? WTH.

Anyway, we were left with pretty much NO ingredients for anything substantial except for this little supper gem. Ironically Big Guy hated it and Lil Guy loved it so we'll make it again.

Photo courtesy of AllRecipes.com

Ingredients
6 to 8 chicken breasts, pounded thin (or just buy them thin and trimmed like we did, it saves time)
1 clove garlic (I used 1/2 tsp minced garlic already in the jar)
1/2 cup melted butter
1/3 cup grated Parmesan
1 cup regular bread crumbs (you can substitute Italian seasoned bread crumbs and skip the next three spices)
1/2 tsp each of dried basil, oregano and Italian seasoning
2 tsp dried parsley (or 2 tbsp. fresh if you want to get fancy)
1/4 tsp salt
1/8 tsp pepper

Instructions
1. Preheat oven to 375 degrees F (175 degrees C). Spray a shallow glass dish with cooking spray.
2. Combine the garlic and melted butter in one bowl.
3. Combine the bread crumbs, cheese, spices, salt and pepper in another bowl.
4. Dip the chicken pieces in the garlic butter and then into the crumb mixture to coat.
5. Place the coated chicken pieces into the baking dish and drizzle with remaining garlic butter and bake uncovered for 35-40 minutes or until the chicken is cooked through and the juices run clear. 

Notes
I made the recipe with four chicken breasts and had lots of garlic butter and breadcrumb coating left over. So I think it would work well with eight small chicken breasts or six medium size ones.
For CFers: I drizzled extra garlic butter on Lil Guy's chicken piece and was surprised to find that it didn't seem soggier than the other pieces. A great way to get in some extra fat calories.
For non CFers: If you are trying to keep calories low, try skipping the butter wash and just top those chicken pieces with the breadcrumb mixture.



This recipe was adapted from AllRecipes.com.  

Recipe: Zucchini Bread

Here's another gem from AllRecipes.com (with alterations). It's a great way to get veggies into kids (even Big Guy will eat it, though he's suspicious of the green flecks in it, and rightfully so).

When the summertime approaches, I get even lazier about cooking. But this recipe easily makes two loaves so usually we'll freeze one and use the other right away. It's also an easy recipe to split up the ingredients and make one full fat loaf for your CFer and another lighter version for everyone else (see notes at end of recipe). 

I've tried making this in a brownie pan too but it really works best in a glass or metal loaf pan to retain the moisture.

Ingredients:
1 1/2 cup white flour
1 1/2 cup whole wheat flour
1 tsp each of salt, baking soda, and baking powder
3 tsp of cinnamon (if you aren't a cinnamon fan, you might want to cut this down to 2 tsp)
3 eggs
1 cup vegetable oil
1 cup white sugar
1 cup brown sugar
3 tsp pure vanilla extract
2 cups zucchini - this comes out to about 2 large or 4 small zucchini

Instructions:
1. Lightly grease and flour two 8x4 loaf pans and preheat the oven to 325 degrees F (165 degrees C).
2. Sift the flours, salt, baking powder, baking soda and cinnamon together in a bowl
3. Beat the eggs, oil, vanilla and sugar together in a large bowl. Then add the wet mixture to the sifted mixture.
4. Using the large holes of a hand grater, grate the zucchini with skin on until you have two full packed cups. Do not dry or squeeze the zucchini. Then add the zucchini to the bread batter.
5. Bake at 325 degrees for about 50-60 minutes or until tester inserted in center comes out clean. Cool in pan on rack for 20 minutes, remove the bread from the pan and completely cool.

Notes:
The original recipe called for 1 cup walnuts - nuts are a great way to add a bit of fat for the CFer. Also warm it up in the microwave for a few seconds and serve with butter.
To lighten it up for other family members, try replacing the vegetable oil with applesauce but make sure its unsweetened applesauce because there is enough sugar and cinnamon in the recipe already.

Recipe: Oven Roasted Teriyaki Chicken Legs

I'm not sure this chicken recipe qualifies as "high fat" but it was so darn good and pretty easy that I had to share it.

Photo courtesy of AllRecipes.com

Photo and recipe borrowed and modified from AllRecipes.com. It's rare that my cooking actually comes out looking like the photo - this one did!

Another bonus was this recipe calls for oven baking, a sad necessity for us since our grill has been broken for two years (hint hint hubbie!).

Ingredients

5-6 chicken legs, skin left on

1 ½ teaspoons of cornstarch

1 ½ teaspoons of cold water

¼ cup brown sugar (or sub in Splenda)

¼ cup soy sauce – we used La Choy Lite Low Sodium soy sauce – still 23% of DRV of sodium!

1/8 cup cider vinegar

½ clove garlic

1/8 tsp of black pepper

Directions

1. Preheat oven to 425 degrees F (220 degrees C). Place chicken legs in a lightly greased 9x13 baking dish.

2. In a small saucepan over low heat, combine all ingredients except the chicken legs. Simmer, stirring frequently, until sauce thickens and bubbles. This didn’t take too long – only a few minutes. Be sure to watch carefully so it doesn’t start to stick to the pot and burn.

3. Let the sauce cool for a few moments, then brush the chicken on both sides.

4. Bake for an hour uncovered, turning the pieces over and re-basting every 10-20 minutes.

Tips:
The initial recipe called for double the ingredients so would work well for 12 chicken legs.
I always forget to take the chicken legs out of the freezer in the morning. So I put them in a bowl of very hot water for about 15 minutes and that did the trick - they tasted great!

Recipe: Stupidly Easy French Dip Sandwiches

I love this sandwich recipe because it's so darn easy to adjust for CFers and non-CFers! One can of beef consommé has 34% of the daily recommended value of sodium. Plus there's always the option to add more cheese if preferred.

It's also a great all-season option. In the spring, you can add a side salad with high-fat ranch dressing. For summer we pair with corn on the cob (with lots of butter and salt of course). In the fall it's great with roasted red bliss or au gratin potatoes. And in the winter it goes well with baked beans.

Credit has to go to the original cook at AllRecipes.com, where I often find great menu options. I made a few alterations based on some of the reviews. This recipe makes four sandwiches.

Ingredients:
1 10.5 ounce can of beef consommé
(make sure to get consommé and not beef broth)1 cup water
1 pound thinly sliced rare roast beef (we like Sara Lee's rare roast beef)
8-12 slices of high quality provolone cheese (swiss or white cheddar can also work)
4 french rolls (we prefer the french rolls over the Italian rolls but any hoagie roll will do)
1/2 tsp dried rosemary
1 tsp onion powder
garlic powder and butter for the bread

Instructions:
1. Preheat oven to 350 degrees F (175 degrees C). Open the hoagie rolls and lay out on a baking sheet. Spread soft butter on each side of the roll, sprinkle with garlic powder and warm for a few minutes in the oven.
2. Heat the beef consommé, water, rosemary and onion powder in a medium saucepan over medium-heat heat to make rich beef broth. Then place the roast beef in the broth and warm for 3 minutes - do not overcook!
3. Remove the buns from the oven. Arrange the meat on the rolls and top each with 2-3 slices of cheese.
4. Return the sandwiches to the preheated oven for 5 minutes, or until the cheese just beings to melt. We like to use the convection feature when baking. Serve the sandwiches with small bowls of the warm broth for dipping.

Recipe: Flourless Peanut Butter and Chocolate Chip Cookies

Sometimes I think it would be a lot easier if Big Guy had CF instead of Lil Guy. Not that I would wish this disease on any child. But Big Guy has an "eat now, ask questions later" approach to food while Lil Guy is suspicious of anything food I put in front of him.

In particular, Lil Guy has strongly established that he does not like the following high-protein foods...
cheese
yogurt
eggs
and
peanut butter

WTH - who doesn't like peanut butter?! Well we've found a solution to the peanut butter problem and it's this cookie recipe. Lil Guy cannot resist cookies. When the cookie tin is empty, he walks around holding it and plaintively calling "cook cook?" It's like something out of the Charles Dickens Oliver Twist book - "Please sir may I have some more?"

I love this recipe because it's high in protein and low(er) in carbs without the flour. Plus, there is not much to the ingredient list. These cookies still tend to be a bit sweet so I haven't tried substituting in Splenda or similar for the sugar yet. 

Flourless Peanut Butter and Chocolate Chip Cookies
1 cup super chunky peanut butter*
1 cup packed golden brown sugar
1 large egg
1 tsp baking soda
1/2 tsp vanilla extract
1/2 cup mini chocolate chips

I like to use Skippy's Natural Super Chunk Extra Crunchy with 17g of fat per 2 tbsp serving

Preheat oven to 350F. Mix the first five ingredients, then add the chips.
Using moistened hands, form generous 1 tbsp dough balls per cookie (or use a small ice cream scoop).
Place dough balls on baking sheets about two inches apart - flatten with fork. Bake about 10-12 minutes. The cookies may not look done but they are - they will taste burnt if left in for too long.
IMPORTANT NOTE: Do not try to move the cookies right away - instead, cool on the baking sheets for 5-10 minutes to prevent crumbling!
Makes about 18-24 cookies.


If you're looking for a bit more fiber, I have made these Flourless Oatmeal Peanut Butter Cookies from another recipe blog I follow. But they kind of taste like hippies made them and they only taste fresh up to 48 hours after baking.