Pan Fried Chicken
this is a recipe I found on Sparkpeople.com and tweaked to my liking.
4 4-ounce chicken breasts skin and fat removed (I cut my breasts into nuggets or strips)
1 tablespoon whole-wheat flour
1 egg white, beaten until foamy
1/2 cup panko (Japanese-style breadcrumbs)*
3 tsp of Creole Seasoning**
2 teaspoons olive oil
*Use whole-wheat breadcrumbs if you can’t find panko.
** If you don't have Cajun or Creole seasoning - recipe below
Preheat the oven to 375 degrees F. Coat a 9 × 13-inch baking dish with cooking spray.
Line up three flat dishes as a breading station. The first dish should hold the flour and the second the beaten egg white. In the third, combine the panko, thyme, paprika, and onion powder.
Coat a large skillet with cooking spray and place it over medium-high heat. Add 1 teaspoon of the olive oil. (I recommend using a NON STICK pan).
Prep the chicken in two batches. Pat each piece of chicken dry with paper towels.
Dredge two pieces of chicken in the flour, then dip them in the egg white, and coat them with the breadcrumbs. Add them to the hot skillet and cook for 3 minutes per side, then transfer them to the baking dish.
Add the remaining teaspoon of oil to the skillet for the second batch. Repeat the breading and pan-frying process with the other two chicken breasts, then bake them in the preheated oven for 7 to 8 minutes, or until the meat is no longer pink and reaches an internal temperature of 165 F using a quick-read thermometer.
Emeril's Creole Seasoning
2 1/2 tablespoons paprika
2 tablespoons salt *
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon dried oregano leaves
1 tablespoon dried leaf thyme
1 tablespoon cayenne pepper
2 tablespoons salt *
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon dried oregano leaves
1 tablespoon dried leaf thyme
1 tablespoon cayenne pepper
*I only used 1/2 of the salt, (1 tablespoon)
Combine ingredients thoroughly and store in an airtight jar or container.
Kena's Turkey Chili
1 lb ground turkey
1/4 - 1/2 C of each depending on your preference:
diced celery, red onion, sweet bell peppers
3 Roma tomatoes - roughly chopped (or can of diced tomatoes)
1 Tbsp Olive Oil
1 Pkg Dry Chili Seasoning Mix
1 C Frozen Corn Kernels
1 - 15 oz can [dark] Red Kidney Beans undrained
1 - 27 oz can Crushed Tomatoes or Tomato Sauce
water as needed to thin the sauce
misc spices: garlic power, chili powder, paprika
*My chili is usually comprised of whatever I have on hand. Use whatever beans and vegetables you have in the freezer or fridge. There really is no 'right' way to make chili. Eat your Colors!
Add olive oil to frying pan over medium heat. Add turkey, chopped veggies (except corn and tomatoes). Brown meat until no longer pink. Drain off fat and juices.
Place all items in a 3 quart crock pot with remaining items and stir. Cook on low temperature setting for 4-5 hours or 2-3 hour on high. Cook times may vary. Add water or tomato sauce to loosen chili if it thickens too much.
Kena's Turkey Chili
1 lb ground turkey
1/4 - 1/2 C of each depending on your preference:
diced celery, red onion, sweet bell peppers
3 Roma tomatoes - roughly chopped (or can of diced tomatoes)
1 Tbsp Olive Oil
1 Pkg Dry Chili Seasoning Mix
1 C Frozen Corn Kernels
1 - 15 oz can [dark] Red Kidney Beans undrained
1 - 27 oz can Crushed Tomatoes or Tomato Sauce
water as needed to thin the sauce
misc spices: garlic power, chili powder, paprika
*My chili is usually comprised of whatever I have on hand. Use whatever beans and vegetables you have in the freezer or fridge. There really is no 'right' way to make chili. Eat your Colors!
Add olive oil to frying pan over medium heat. Add turkey, chopped veggies (except corn and tomatoes). Brown meat until no longer pink. Drain off fat and juices.
Place all items in a 3 quart crock pot with remaining items and stir. Cook on low temperature setting for 4-5 hours or 2-3 hour on high. Cook times may vary. Add water or tomato sauce to loosen chili if it thickens too much.
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