PARMESAN ENCRUSTED ROASTED CHICKEN

Chicken meals are a staple in our house. No one ever says no to chicken!!! Especially if I change it up from time to time. I like this dish a lot. I like dark meat, my daughter, white meat, and my husband will eat whatever is given to him *LOL*, So... I usually provide both. This night I made the recipe with chicken thighs.
This is easy to make. And it's always a hit. It is moist, juicy and deliciously subtle. It lends itself to just about anything else you wish to add, to finish off the meal. This night, I served it with Roasted Garlic Vegetables, and Parsley Potatoes. I was going to make a salad, but... knowing everyone would be incredibly full after this dinner, I didn't bother, and ... it wasn't missed.
I LOVE to cook. I LOVE to use spice. I LOVE balancing flavor blends. AND... I HATE when something over powers a dish.
This is when cooking becomes art. And "the art of cooking begins, with tasting as you go"...Jayne's Crazy Kitchen.
I cannot stress that point enough. How else are you going to know what you like and don't, if you don't taste it?
This dish, is light, even though it is covered in Parmesan Cheese. The vegetables were perfect, even though they were garlic roasted. Finding the point where everything blends, is the making of a perfect meal. A single ingredient, should never deter you from cooking something new. Adjust it, YOU are the cook!!!

Prep. Time: 20 min.   Cook Time: about 22 min.   Servings: 4

 

Ingredients:

• 1 cup all-purpose flour
• 2 large eggs
• 2 cups panko (Japanese bread crumbs)
• 1 cup grated Parmesan cheese, divided
• 3/4 tablespoon mustard powder
• Sea salt and freshly cracked black pepper
• 4  medium chicken thighs (about 1½ lb. total)     
• olive oil  (approximately 6 - 8 tbsp.)

Directions:

• Pre-heat oven to 350 degrees.
• Place flour in a bowl.
• Beat eggs in a second bowl.
• Combine bread crumbs, 1/2 of Parmesan cheese, and mustard powder in a third bowl.
• Season mixture with salt and pepper. 
• Salt and pepper chicken.
• Now, dredge chicken in flour
• Dip the floured chicken into the beaten eggs, coating well.
• Now dredge the chicken in the breadcrumbs, again coating well on both sides.
• Heat olive oil in a large skillet on a medium heat.
• Brown chicken, starting skin side down, until breading is a light golden brown and the chicken is almost cooked through.(about 2 - 3 min.) Turn chicken over, and brown again until a soft golden color is achieved.
• Transfer chicken to an 8x8 baking pan.
• Season chicken lightly with salt and pepper to taste. 
• Sprinkle and cover, each chicken part, with the remainder of the Parmesan Cheese
• Place in oven, and bake until cheese has melted and chicken juices run clear. (about 15 min.).
• Serve immediately

 

 NOW ENJOY!

© 2013 Jayne's Crazy Kitchen



IN DEPTH NURTIENT ANALYSIS: POTATOES

IN DEPTH NURTIENT ANALYSIS: POTATOES

CHART BELOW, COURTESY OF "THE WORLD'S HEALTHIEST FOODS".
AN EXCELLENT RESOURCE FOR JUST ABOUT ANY FOOD YOU ARE CURIOUS ABOUT.
http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=101

Potatoes (Note: "--" indicates data is unavailable)
amount	1.00 each baked
total weight	173.00 g
BASIC MACRONUTRIENTS AND CALORIES
nutrient	amount	%DV
Protein	4.32 g	8.64
Carbohydrates	36.59 g	12.20
Fat - total	0.22 g	0.34
Dietary Fiber	3.81 g	15.24
Calories	160.89	8.94
MACRONUTRIENT AND CALORIE DETAIL
nutrient	amount	%DV
Carbohydrate:
Total Sugars	2.04 g
Monosaccharides	1.35 g
Disaccharides	0.69 g
Soluble Fiber	0.95 g
Insoluble Fiber	2.86 g
Other Carbohydrates	30.74 g
Fat:
Monounsaturated Fat	0.01 g	0.04
Polyunsaturated Fat	0.10 g	0.42
Saturated Fat	0.06 g	0.30
Trans Fat	0.00 g
Calories from Fat	2.02
Calories from Saturated Fat	0.54
Cholesterol	0.00 mg	0.00
Water	129.56 g
MICRONUTRIENTS
nutrient	amount	%DV
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1	0.11 mg	7.33
Vitamin B2	0.08 mg	4.71
Vitamin B3 (Niacin Equivalents)	3.56 mg
Vitamin B6	0.54 mg	27.00
Vitamin B12	0.00 mcg	0.00
Biotin	-- mcg	--
Choline	25.60 mg	6.02
Folate	48.44 mcg	12.11
Pantothenic Acid	0.65 mg	6.50
Vitamin C	16.61 mg	27.68
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)	17.30 IU	0.35
Vitamin A mcg Retinol Activity Equivalents (RAE)	0.86 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)	0.00 mcg (RE)
Carotenoid RE	1.73 RE	0.02
Beta-Carotene	10.38 mcg
Lutein and Zeaxanthin	51.90 mcg
Lycopene	0.00 mcg
Vitamin D
Vitamin D International Units (IU)	0.00 IU	0.00
Vitamin D mcg	0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)	0.07 mg (ATE)	0.35
Vitamin E IU	-- IU
Vitamin E mg	-- mg
Vitamin K	3.46 mcg	4.33
Minerals
nutrient	amount	%DV
Boron	-- mcg
Calcium	25.95 mg	2.60
Chloride	-- mg
Chromium	-- mcg	--
Copper	0.20 mg	10.00
Fluoride	-- mg	--
Iodine	-- mcg	--
Iron	1.87 mg	10.39
Magnesium	48.44 mg	12.11
Manganese	0.38 mg	19.00
Molybdenum	-- mcg	--
Phosphorus	121.10 mg	12.11
Potassium	925.55 mg	26.44
Selenium	0.69 mcg	0.99
Sodium	17.30 mg	0.72
Zinc	0.62 mg	4.13
INDIVIDUAL FATTY ACIDS
nutrient	amount	%DV
Omega-3 Fatty Acids	0.02 g	0.83
Omega-6 Fatty Acids	0.07 g
Monounsaturated Fats
14:1 Myristoleic	-- g
15:1 Pentadecenoic	-- g
16:1 Palmitol	0.00 g
17:1 Heptadecenoic	-- g
18:1 Oleic	0.00 g
20:1 Eicosenoic	-- g
22:1 Erucic	-- g
24:1 Nervonic	-- g
Polyunsaturated Fatty Acids
18:2 Linoleic	0.07 g
18:3 Linolenic	0.02 g
18:4 Stearidonic	-- g
20:3 Eicosatrienoic	-- g
20:4 Arachidonic	-- g
20:5 Eicosapentaenoic (EPA)	-- g
22:5 Docosapentaenoic(DPA)	-- g
22:6 Docosahexaenoic (DHA)	-- g
Saturated Fatty Acids
4:0 Butyric	-- g
6:0 Caproic	-- g
8:0 Caprylic	-- g
10:0 Capric	0.00 g
12:0 Lauric	0.01 g
14:0 Myristic	0.00 g
15:0 Pentadecanoic	-- g
16:0 Palmitic	0.04 g
17:0 Margaric	-- g
18:0 Stearic	0.01 g
20:0 Arachidic	-- g
22:0 Behenate	-- g
24:0 Lignoceric	-- g
INDIVIDUAL AMINO ACIDS
nutrient	amount	%DV
Alanine	0.13 g
Arginine	0.20 g
Aspartate	1.06 g
Cystine	0.05 g	12.20
Glutamate	0.72 g
Glycine	0.13 g
Histidine	0.09 g	6.98
Isoleucine	0.17 g	14.78
Leucine	0.26 g	10.28
Lysine	0.26 g	11.06
Methionine	0.07 g	9.46
Phenylalanine	0.19 g	15.97
Proline	0.16 g
Serine	0.19 g
Threonine	0.16 g	12.90
Tryptophan	0.07 g	21.88
Tyrosine	0.16 g	16.49
Valine	0.24 g	16.33
OTHER COMPONENTS
nutrient	amount	%DV
Ash	-- g
Organic Acids (Total)	0.94 mg
Acetic Acid	0.00 mg
Citric Acid	0.80 mg
Lactic Acid	0.00 mg
Malic Acid	0.14 mg
Taurine	-- mg
Sugar Alcohols (Total)	-- g
Glycerol	-- g
Inositol	-- g
Mannitol	-- g
Sorbitol	-- g
Xylitol	-- g
Artificial Sweeteners (Total)	-- mg
Aspartame	-- mg
Saccharin	-- mg
Alcohol	0.00 g
Caffeine	0.00 mg
Note: The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.

THE TRUTH ABOUT POTATOES

 

Potatoes have an undeserved, bad rap! They are delicious, nutritious, and seriously misunderstood. Potatoes are associated with carbohydrates, that most of us think will put on the pounds. The truth is, potatoes are a root vegetable, low in carbohydrates and considered a good starch, that shouldn't be omitted from a healthy diet.
It is the world's fourth-largest staple crop, following rice, wheat, and maize. Potatoes provide fiber, protection against colon cancer, improves glucose tolerance and insulin sensitivity, has been noted to lower cholesterol and triglycerides, and possibly even reduces fat storage, with blood-pressure lowering potential.
Potatoes are made up of 79% water. They are actually lower in carbohydrates than some green veggies. They are a good source of Potassium and fiber, and even have a fair amount of Vitamin C and B6. They provide us with Copper, and Manganese.  And.. as you can see, I am a big fan!

Potatoes originated in Peru and Bolivia, and have become a multi-cultural staple. They are storable, long term, and in the same family, whose other relatives include eggplants, tomatoes, peppers, and tomatillos.
"Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips, and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. Such treatment can make even baked potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying, and a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer."
courtesy of http://www.whfoods.com
Potatoes are often packaged conveniently in 5 lb. plastic bags. However, it is usually better to buy them individually. Potatoes should be firm, and relatively smooth. Also, they should not be sprouting or have green discoloration. Buying them individually, allows you to inspect the potatoes for signs of mold. Plastic bags are not always perforated and can cause a build up of moisture that can affect the potatoes, giving them an unpleasant taste, It is important to note though, that... eating a potato that is bad, (i.e. moldy, sprouting, decayed, green, or soft) can cause health problems, such as circulatory problems, respiratory problems, diarrhea, headaches and even depression.
The more we know about the foods we eat, the better prepared we are to choose foods that are healthy and beneficial. And... the way we prepare these foods, are the main contributors of weight gain, or weight loss.
"Potatoes should not be stored in the refrigerator, as their starch content will turn to sugar giving them an undesirable taste. In addition, do not store potatoes near onions, as the gases that they each emit will cause the degradation of one another. Wherever you store them, they should be kept in a burlap or paper bag. Mature potatoes stored properly can keep up to two months. Check on the potatoes frequently, removing any that have sprouted or shriveled as spoiled ones can quickly affect the quality of the others. New potatoes are much more perishable and will only keep for one week. Cooked potatoes will keep fresh in the refrigerator for several days. Potatoes do not freeze well. " courtesy of http://www.whfoods.com

JAYNE'S BEEF STROGANOFF-CROCK POT RECIPE

I love Beef Stroganoff on a chilly, windy night... It warms the bones and tastes so good, especially if you are eating it while sitting in front of a roaring fire with a nice glass of Merlot wine. Another comfort food that never seems to loose it's appeal. Again, this is my way... But there are thousands of ways to make this dish. In our family, my daughter eats this before I add the cheese and sour cream. She is not a fan of either, but loves the beef and the stock, so I take enough out of the pot for her, before I finish the dish. So... not only delicious, but it is versatile enough for the finicky eater in your house. I'm not big on crock pot cooking, but every now and then even I find a recipe with ingredients that I can live with. Like I have said before I am not a fan of canned and frozen ingredients, but there are exceptions to every rule, and this is one of them. There are times that you need a good meal on a busy night, and just can't cook. This is a great way to do it!!!

  Prep. Time: 20 min.  Cook time: 8 - 9 hours  Servings: 8

Ingredients:                            

                      

2 lbs. pounds beef stew meat in bite sized cubes

flour

1 medium onion, chopped, diced or sliced ~ your choice. I chopped mine.

1 jar savory beef gravy

1 can cream of mushroom soup (condensed, do NOT add water)

1 can sliced mushrooms, drained

1/2 tsp. paprika

salt and pepper to taste

4 oz. cream cheese at room temp (or softened)

6 oz. sour cream

1 bag extra wide egg noodles 

                     

Directions:

• Use a crock pot that is at least a 3 1/2- to 4 1/2-quart slow cooker.
• Dredge the beef cubes in the flour.
• In the pot, mix beef, onions, gravy, soup, mushrooms, paprika, salt and pepper.
• Cover slow cooker tightly
• Set on Low for about 8 - 10 hours, or until beef is the tenderness of your preference.
• At this point, this is a good amount of Beef Stroganoff. If you would like to freeze half of it for another night. This is the time to take what you want out, (before... adding cheese and sour cream.) Place in containers, and allow to cool down to room temperature before freezing. The mixture freezes very well and keeps,  for at least 6 weeks. When ready to use again, defrost, reheat add, cream cheese and sour cream then.). ***Remember if you do remove half the mixture... then only use half of the cream cheese and sour cream to the remainder of the pot still cooking.***



• Once your beef is cooked to the tenderness you want, add the cream cheese.
• Stir entire mixture in the crock pot well, cover tightly again, and cook undisturbed for about 15 minutes or until the cream cheese has completely melted.
• Stir in the sour cream, when the cream cheese has melted.
• Stir well again, and allow to cook for 5 more minutes (if you desire a thicker stroganoff, add a heaping tsp. of corn starch mixed with 3 oz. water, stir well, cover and cook for 5 - 8 more minutes. If you want your Stroganoff thinner, add as many Tbsp.'s as needed of 1/2 + 1/2, beef broth, or water.)

• At this point, cook your egg noodles according to package
• When the egg noodles are ready, drain well.
• Stir your Beef Stroganoff mixture well, one more time.
• Now... Serve your Beef Stroganoff over a hearty plate of Egg Noodles!!!

Accompany your Beef Stroganoff with a nice fat crusty loaf of Italian or Sourdough Bread, and a light salad. Add a glass of your favorite red wine, and you have... a perfect meal!!! 
"With no muss, no fuss"!!!

 

 

 NOW ENJOY!!!