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Old 12-30-2008, 03:58 PM   #11
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Take 4 boneless, skinless chicken breasts. Rinse and pat dry. Heat 3-4 Tbsp of olive oil in a skillet. Add chicken breasts and brown on both sides then remove and set aside. Add 1/2 cup of white wine, 2 garlic cloves (chopped) and a sprig of rosemary (if using dried, 2 tsp) and cook off the alcohol. Reduce heat to simmer, add chicken breasts back in the pan, coat with sauce and fini! You can also add cream and sliced mushrooms if you wish to give it a twist and serve on a bed of steamed spinach - yum!
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Old 12-30-2008, 05:03 PM   #12
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Welcome to DC, Sean! We have lots of tips for you. Recipes, too.

Here's a web site you may find useful. My friend Barbara Seelig Brown has been working for years with folks just like you to help you eat better and enjoy it more -- stress-free. Stress-Free Cooking
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Old 12-30-2008, 06:11 PM   #13
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If you like mexican flavors you might like this idea. It is easy to make and low calorie because the chicken is baked not fried, and salsa is low calorie.
I coat boneless skinless chicken breasts with taco seasoning like you get in a packet. Then place in a casserole dish and cover with chunky salsa and bake for 45 minutes until done. If you like you can add some 2% fat shredded cheddar cheese on the top, but do so sparingly.

Another thing we did was season breast with dry spices, sprinkling on both sides and let sit in the refrigerator for several hours or overnight. It will give lots of flavor without using bottle marinade that can contain a lot of sodium. We usually grilled this chicken but you could also bake it with some low sodium chicken broth to help keep it moist.
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Old 12-30-2008, 09:19 PM   #14
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Wow, thanks for all the responses and welcomes! Y'all have given me a lot to work with.

And glorie, I tried a Rosemary Chicken recipe in one of my earlier (failed) attempts. I put those sprigs of Rosmary in, but it ended up tasting like pine trees. Not sure where I went wrong.
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Old 12-30-2008, 09:22 PM   #15
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Quote:
Originally Posted by SeanCan'tCook View Post
Wow, thanks for all the responses and welcomes! Y'all have given me a lot to work with.

And glorie, I tried a Rosemary Chicken recipe in one of my earlier (failed) attempts. I put those sprigs of Rosmary in, but it ended up tasting like pine trees. Not sure where I went wrong.
Sean, you may have used too much rosemary. It's a very strong flavor.

And, BTW, how do pine trees taste? Not making fun of you. I just love to play with words like Buck did.
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Old 12-30-2008, 09:23 PM   #16
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Originally Posted by SeanCan'tCook View Post
Wow, thanks for all the responses and welcomes! Y'all have given me a lot to work with.

And glorie, I tried a Rosemary Chicken recipe in one of my earlier (failed) attempts. I put those sprigs of Rosmary in, but it ended up tasting like pine trees. Not sure where I went wrong.
Hi, Sean. It sounds like you may have used too much rosemary. It has a strong flavor, so a little goes a long way. Try again but use less next time.
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Old 12-30-2008, 11:13 PM   #17
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Just was thinking... another one... Ckicken Kabobs or Skewers are another way to use that chicken in an interesting way that you can direct to your own taste.
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Old 01-04-2009, 08:15 AM   #18
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First of all welcome and second of all, with your special requirements you will have to to be very careful in the way you proceed. Flavor can be added, but many of the recommendations have failed to allow for something that is very detrimental to your condition, the "S" word or SODIUM. In addition to cutting calories, you'll find that salt or sodium is as hard or harder to cut than calories. All of the pre-packaged spice mixes, marinades, and normal things used to enhance flavor are incredibly high in sodium content. Sodium in your diet leads to many of the problems that you are probably experiencing now, high blood pressure, hypertension, water retention, the list can go on and on. In designing and using a diet plan, there are several meals available that are low calories, so it is easy to eat low calorie/low fat but much harder to eat low sodium, especially if you don't prepare your meals and rely on processed foods. I find that I can design a daily meal plan that stays way under my caloric goals of 1800 calories a day but to lower sodium by any appreciable amount requires much more thought and preparation of basic ingredients.

For chicken breasts, I use a marinade that is mixed to a 2 to 1 ratio. I use lemon or lime juice mixed with Olive oil, 2 parts citrus juice and 1 part oil. I generally don't add anything to it and prefer to add flavor enhancement via rubs or sprinkles. I use Lemon Pepper if I want to have a citrus flavor, but be careful most Lemon Peppers available have added salt. Penzey's Florida Seasoned Pepper has no salt and has the added plus of garlic for the flavor. I also use Penzey's Tuscan Sunset Italian spice blend again because it adds great flavor and it's salt free. You can find out about all of Penzey's spices Penzeys Spices Home Page. They have several salt free blends and their spices are top notch, several people on this board use them.

Regaining your health is a daunting task, and very involved. Your comment about not having the time to devote to it is understandable, but it is counter productive. If you don't spend the time to get your conditions under control, the alternative stinks. My wife and I are obese and facing many of the same problems you are, so I really understand, but I can't think of what will happen if we don't whip our health back into shape. To me it's worth any and every effort to control our diet and fitness.
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Old 01-04-2009, 03:27 PM   #19
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Grillncook hit the nail on the head.

As a kid, I was always very sensitive to salt. When I first moved out on my own, and started cooking for myself, I had to force myself to add salt to foods, just to make them taste good.

When I really started to learn how to cook, especially after I went to culinary school, I realized just how much salt goes into all the "convience" foods that we use. Canned products, boxed mixes, etc. I made an effort to learn how to cook from scratch, and only add salt at the very end.

I only buy cream of mushroom soup, spaghetti sauce, and occasionally cream of chicken. Some veggies I like canned (call me a hypocrite, I don't care), but I always buy the sodium-free kind, and salt to my own taste. I very rarely use any kind of boxed mix food, like mac-n-cheese, Rice-a-Roni (I prefer to make my own pilaf), Hamburger Helper (I avoid that like the plague), etc.

I go so far as to make my own stock at home; shrimp, beef, and chicken. I will even make stock at work, usually veggie stock and shrimp stock.

I refuse to BUY commercial seasoning mixes. I make blackened seasoning at home (Chef Prudhomme's recipe), my own Mexican seasoning, my own Herbs de Provence, etc. None of those get salt, as I add salt to taste when I'm done cooking the food.

Then, there's cooking methods. For chicken breasts, pan-searing and grilling are probably the healthiest. I use almost nothing but leg-and-thigh quarters at home, as I prefer dark meat to white. Those usually get grilled, smoked (the nitrates and nitrites involved in smoking might not be healthy for the medical conditions listed), or poached and shredded for soups, stews, etc.

When I was single, I had two of those Foreman grills, and loved them. I could marinate a chicken breast in some oil, lime juice, garlic, and some Mexican seasoning with just a pinch of salt. Preheat the Foreman grill, put the chicken in, lower the lid, cook for 3 minutes, and voila! Fajitas or Quesadillas were very fast to make!

Lately, I've found that chicken, especially white meat, is best if it's brined. I like to infuse my brine with herby flavors, like garlic, thyme, rosemary, pepper, etc. Of course, this does add salt to the chicken. I'm not sure as to how much actual sodium content gets added, but, it does NOT taste salty, so I don't think it's much. Please take that with a grain of salt :)
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Old 01-04-2009, 04:52 PM   #20
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Start by "brining" them in a solution of salt/water/spices (you can search here or google) to introduce flavor INTO the meat, not only to the outside surface which is what dry rub seasoning does. As far as quick and easy, nothing is easier than a foreman grill or panini grill.
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