Archive for January 11th, 2008


Here’s a great dinner that’s high on flavor and low on carbs. A filling meal, no dairy, and actually tastes even better the next day when you reheat your leftovers (that is, if you have any). Enjoy!

Captain’s chicken

1 pound boneless chicken breast tenders

1/4 cup flour

coarse salt

freshly ground pepper

2 tablespoons olive oil

1 onion, chopped

2 cloves garlic, smashed and chopped

1 bell pepper, chopped

2 teaspoons curry powder

1/2 teaspoon thyme

2 15-ounce cans of stewed tomatoes

3 tablespoons currants or raisins

1/4 cup slivered almonds, for garnish

In a shallow flat bowl, mix the flour with the salt and pepper. Dredge the chicken tenders in the flour mixture.

Heat a large non-stick pan, and saute the chicken with the olive oil til nicely browned. Remove and set aside. Saute the onion, garlic, and bell pepper, with the curry powder and thyme, until the veggies are softened. Add the tomatoes (and their liquid) and continue to cook over medium heat. Return the chicken to the pan and continue cooking over medium-low heat for about another 10 minutes. About 3 minutes before done, add the currants. When serving, garnish with the almonds. Serve with smashed root vegetables.


Pan-fried smashed root vegetables

3 Yukon potatoes, cut into chunks

2 turnips, cut into chunks

4 carrots, cut into chunks

1 head of garlic, the pointy top cut off

olive oil

coarse salt

freshly ground pepper

Preheat oven to 350 degrees F.

Toss the potatoes, turnips, and carrots in a large bowl with a little olive oil, season with salt and pepper. Place the garlic head on a sheet of foil enough to wrap it in, and place a teaspoon’s worth of olive oil on the cut top. Crunch the foil at the top to wrap up the garlic.

Roast the vegetables, along with the garlic, on a baking pan for 1 hour, or until easily pierced with a knife. Transfer the veggies to your large bowl, and lightly mash (or smash) the veggies to flatten them. Squeeze out the roasted garlic contents from each clove and add to the veggie mix.

Heat a large saute pan over medium-high heat, and coat bottom of pan with olive oil. Pan-fry the veggies until crispy and golden-brown, about 5 minutes on each side. Sprinkle with salt and pepper to taste.


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