HEALTHY OVEN-FRIED CHICKEN

8 chicken legs and/or thighs - bone-in, skins removed

1 1/2 tbsp Dijon mustard

2 cups fresh crumbled whole-grain breadcrumbs

1 tsp smoked paprika*

1/4 tsp cayenne pepper

1/4 tsp salt

1/4 tsp freshly ground black pepper 

Preheat oven to 450 degrees.

Line a baking pan with aluminum foil and spray with olive oil or canola oil nonstick cooking spray; set aside.

Pat the chicken dry with paper towels and rub completely with the Dijon mustard.

In a shallow bowl or a pie plate, combine the breadcrumbs, paprika, cayenne, salt, and black pepper; dredge the chicken in the mixture to coat overall; pat to hold crumbs in place.  Arrange the chicken in the prepared baking sheet; spray with the nonstick spray.

Bake at 450 degrees for 20 minutes.  Reduce the heat to 425 degrees and bake until golden brown and juices run clear when pierced with fork, about 10 to 15 minutes.

*Regular paprika may be used

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DEATH BY CHOCOLATE ZUCCHINI BREAD

1/2 cup melted butter
1/2 cup cocoa powder (not hot chocolate mix) + additional for dusting, if desired
1 1/4 cup white whole-wheat flour or equivalent of your favorite low/no carb flour
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp salt
1 cup Stevia granulated OR equivalent of your favorite sweetner
1 large egg + 1 egg yolk
1 1/2 tsp vanilla extract
2 cups grated zucchini
2/3 cup sugar-free chocolate chips
Flaky sea salt for garnish, if desired. Omit if you have to be cautious about salt.

Preheat oven to 350 degrees.
Spray a loaf pan with nonstick butter-flavored cooking spray and dust lightly with cocoa powder; set aside.

In a large bowl, using a whisk, combine the 1/2 cup cocoa powder, flour, baking soda, cinnamon, and salt.

In a second large bowl, combine Stevia, egg and egg yolk until smooth. Stir in the vanilla extract and the melted butter; mix until smooth. Add the zucchini. Stir in the flour mixture, 1/3 at a time. Fold in the chocolate chips.

Pour batter into the prepared pan and bake at 350 degrees for 50 minutes. Remove from oven and allow to cool slightly in the pan. Remove to a wire rack to finish cooling. Sprinkle with the sea salt, if using.

Note: A friend shared a recipe with me from Delish wondering if diabetics could eat it. I redid the recipe to make it diabetic-friendly. 

LIME-HERB HOLLANDAISE

4 egg yolks

2 tsp fresh lime juice

10 tbsp butter, melted

2 tbsp chopped fresh cilantro, parsley, and/or chives

1/2 tsp kosher salt

pinch of cayenne pepper

Put a small glass of warm water by the stovetop. Whisk together egg yolks and lime juice in a medium glass or metal bowl until well combined and smooth. Set bowl over a small saucepan of simmering water but bowl should not touch the water. Whisk egg mixture constantly, occasionally moving bowl on and off saucepan, until thickened, light yellow and doubled in volume*. Remove bowl from heat. If mixture starts to thicken too much, whisk 1 tablespoon of the warm water in the glass, into the mixture. Remove saucepan from heat.

Set bowl over steaming water in the saucepan. Gradually drizzle melted butter into egg mixture, 1 tablespoon at a time, whisking constantly until all butter is incorporated. Note: if you add butter too quickly, the mixture will separate. Whisk in herbs, salt and cayenne. If sauce gets too thick or starts to separate, remove from heat and quickly whisk in warm water, 1 teaspoon at a time, until desired consistency. Serve immediately over poached eggs, crab cakes, breakfast potatoes, salmon or flank steak.

Yield: 1 cup

* The sauce is ready when it reaches the ribbon stage. Dip whisk in and out of the sauce; the sauce should fall from the whisk in a continuous thick stream and visibly rest on the surface of the sauce for a few moments before reincorporating.

recipe and photo allrecipes.com 2025

SWEET POTATO CASSEROLE WITH SPLENDA

4 medium sweet potatoes

3/4 cup Splenda or Stevia Granulated

1/2 cup evaporated milk

2 tsp grated orange rind

1/4 cup fresh orange juice

2 tsp vanilla extract

1 egg, lightly beaten

1/2 cup whole-wheat flour (or your favorite no/low carb flour)

3 tbsp butter, melted

1 cup panko breadcrumbs

1/2 cup finely chopped pecans

2 tbsp butter, melted

3 tbsp sugar-free maple-flavored syrup

Preheat oven to 375 degrees.

Place the sweet potatoes on a baking sheet and bake for 1 hour or until done.  Cool to the touch; peel and mash.  Reduce oven temperature to 350 degrees.

Lightly grease or spray a 9 x 13-inch baking dish; set aside.

Combine the mashed sweet potatoes, Splenda, evaporated milk, orange rind and juice, vanilla extract, egg, flour, and 3 tablespoons of melted butter together.  Beat at medium speed with an electric mixer until smooth.  Spoon the mixture into the prepared baking dish.

In a small bowl combine the panko crumbs, pecans, 2 tablespoons melted butter and the maple-flavored syrup together.  Sprinkle this mixture over the sweet potato mixture. 

Bake for 1 hour at 350 degrees.

Yield: 14 servings.

Serve with a lean protein item.

the file photo

PENNE 'n' CHICKEN SALAD

12-oz whole wheat penne pasta (or your favorite no/low carb pasta)

3 tbsp olive oil

3/4 cup store-bought guacamole (or your homemade)

1 1/2 cups fresh basil leaves

2 tbsp fresh lemon juice

1 lb boneless, skinless chicken breast halves, cut into 1/2-in thick slices

3/4 tsp salt

3/4 tsp cracked pepper

1 pkg (5-oz) baby salad greens

3/4 cup drained roasted jarred red peppers, cut into 1/2-inch-wide strips

1/2 cup thinly sliced red onion

Cook pasta according to the package directions. Drain and rinse under cold water until cool. Drain well. Toss pasta with 1 tablespoon of the oil. Meanwhile, in a food processor, pulse guacamole, 3/4 cup of the basil, lemon juice and 1 tablespoon of the oil, until smooth. Reserve.

Toss chicken with 1/2 teaspoon of salt and 1/3 teaspoon of black pepper. In a 12-inch nonstick skillet, heat remaining oil over medium-high heat. In 2 batches, add chicken and cook, flipping, until browned and no longer pink in the centers, about 5 to 6 minutes. Transfer to a large serving bowl; stir in pasta, greens, roasted peppers, onion and remaining basil, salt and pepper, until combined. Serve with the remaining guacamole mixture.

Yield: 6 servings Per serving: 412 calories, 28g protein, 49g carbs

Woman's World 2026

VENISON STEAK WITH BLUEBERRIES

2 tablespoons butter, melted

4 venison steaks, 1/2-inch thick

1 large lemon, juiced and peel grated

1 cup chicken broth

4 tablespoons butter

1 cup fresh blueberries*

1/4 tsp ground cinnamon

1/8 tsp ground ginger

salt to taste

freshly ground black pepper to taste

Melt the 2 tablespoons of butter in a large skillet. Add the venison steaks and cook until medium rare (or desired doneness) and browned on both sides. Remove to a platter and keep warm.

De-glaze the skillet with the chicken broth, lemon juice, and lemon rind. Cook over high heat until the liquid is reduced to a half cup. Lower the heat to medium and add the 4 tablespoons of butter, whisking in 1 at a time. Add the blueberries, cinnamon, ginger, salt, and pepper to the sauce.

To serve, pour the blueberry sauce over the steaks and serve immediately.

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WARM SPINACH SALAD

2 pkgs (6-oz each) prewashed baby spinach leaves

1 small red onion, chopped

1/2 cup cider vinegar

1/3 cup water

1 tbsp sugar (or Stevia/your favorite sweetener)

1/4 tsp salt

1/4 tsp ground black pepper

1 tbsp olive oil

8 slices bacon, cooked and chopped

2 hard cooked eggs, chopped

In a large bowl, combine the spinach and onion. Set aside.

In a small bowl, combine the vinegar, water, sugar, salt and pepper. Stir until the salt and sugar have completely dissolved. Set aside.

Heat the olive in a large skillet over medium heat. Add the bacon and cook, stirring frequently, 3 to 4 minutes, until browned. Add vinegar mixture and increase heat to high. Cook, stirring, until the mixture boils. Spoon the mixture over the spinach mixture. Toss about a minute to slightly wilt the spinach.

To serve, place servings on salad plates and top each with some chopped boiled eggs. Garnish with red onion slices, if desired.

Yield: 4 servings of about 2 cups each.

Variation: Try making with red leaf lettuce and top with diced tomatoes instead of eggs. 

recipe idea and photo Homestyle Cooking Made Healthy 1999

BROILED LEMON LAMB CHOPS

 8 lamb chops

1/4 cup olive oil

Juice of 1 lemon

1 tsp grated lemon rind

Combine the oil, lemon, and rind in a cup or small bowl; brush on the chops.

Broil chops 4-inches from the heat for 7 to 10 minutes on each side. Baste occasionally with the lemon/oil mixture.

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NACHO CHEESE BURGER TOPPING

Looking for some sauce/spread to top burgers to make them tasty? Try this topping for something different.

8-oz cubed processed cheese (ie Velveeta)

2 tbsp pico de gallo

2 tbsp chopped pickled jalapenos

2 tbsp sliced black olives

2 tbsp scallions

1 tsp chili powder

Microwave cheese until melted and smooth, about 2 minutes. Stir in the remaining ingredients and use to top burgers, grilled chicken, etc.

food notwork magazine 2017

RED WINE VINEGAR MARINADE

1/3 cup red-wine vinegar

2 tbsp olive oil

1 tbsp Dijon mustard
2 tsp minced garlic
1 tsp Italian seasoning
1/4 tsp ground red pepper or paprika

Whisk all ingredients together until well blended.

Yield: 1 cup (enough to marinate 1 to 1 1/4 lb of steak.

Note: Can be made in quantity and stored in refrigerator up to a month. Shake or whisk before using.

Note: This is a reference photo only, not a recommendation of this brand. Use your choice of red wine vinegar brands.