Blackened Chicken over Spaghetti Squash with Chipotle Cream Sauce (Low Carb)

So I am really trying to watch my carb intake (mostly cutting out the "bad" processed carbs) so I thought I would create a creamy recipe that would taste amazing over pasta and serve it over spaghetti squash instead.

1 cup of whole wheat pasta = 37 grams net carbs

1 cup cooked regular spaghetti = 40 grams carbs

1 cup cooked spaghetti squash = 10 grams carbs

Along with the low carb count, spaghetti squash has tons of fiber, which will keep you feeling full longer (and keep you regular) and a host of vitamins and nutrients that you will never find in processed pastas.

Ingredients for the Sauce

3 Tablespoons Butter

1/2 onion chopped

1 cup peppers chopped (bell or mini peppers)

1 Can Rotel brand tomatoes and chilies

2 Cups of Half and Half

1 Cup Sour Cream

3 or 4 canned chipotle peppers - chopped

2 - 3 tablespoons of adobo sauce (that's what your chipotles are soaking in)

1/4 cup chopped fresh cilantro

1/2 teaspoon salt

Instructions for the Sauce

If you are going to serve this with the blackened chicken, turn your oven on two 350 degrees before you start preparation 

Heat butter over medium heat.  Add onion and peppers and sauté until soft about 5 minutes.

Add chopped chipotle chills, adobo sauce, half and half and sour cream.

Add salt to taste

Heat until warmed through then remove from heat and add chopped cilantro

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Ingredients for the Blackened Chicken

1 pound of boneless chicken breasts (thin cut)

1 teaspoon of Paprika

1/2 teaspoon Salt

1/2 teaspoon of Cayenne Pepper

1/2 teaspoon of Cumin

1/2 teaspoon of Turmeric

1/4 teaspoon of Black Pepper

1 teaspoon of Onion Powder

Instructions for the Blackened Chicken

Heat Oven to 350 degrees

Lightly grease a cookie sheet with olive oil

Heat a Cast Iron or Stainless Steal pan on stove until very hot (DO NOT!!!  I repeat….DO NOT use a non-stick pan ~ When heated alone they release toxins that can actually kill pet birds)

Mix all spices in a shallow bowl

Coat Chicken breasts in spices then add to hot pan

Cook about 3 minutes per side until you see it blackening

Move to cookie sheet in place in oven; cook an additional 4 minutes per side

Remove from oven and place on chopping board.  Slice chicken into strips (check for doneness at this point - no pink)


At this point you can either serve the chicken and sauce with your favorite pasta or over spaghetti sauce as I did.  garnish with a couple sprigs of cilantro and lime wedges.  Enjoy!

Medicine Chest of Spices

Herbs and spices add more to your life than just intense aromas and flavors to your food, they are packed with health benefits too.

I keep these spices separate from the rest of mine because I use them nearly every day

I bought this convenient tin at Cost Plus World Market for $9.99 ~ quite a value

So whats so special about this mix of spices…

TURMERIC

The National Institutes of Health lists 24 current studies on the effects of turmeric (and there are many others to back these).  The chief component in Turmeric is curcumin which has a positive effect on many functions in the human body

*  It delays liver damage which could eventually lead to cirrhosis and is especially good as a supplant   for drinkers

*  If you eat meat it has been shown to reduce the levels of carcinogenic compounds that are formed when meats are barbecued, broiled or fried.

*  Studies on rats and mice have shown that curcumin inhibits the growth of several deferent cancers including melanoma and slows down the metastasis of breast cancer into the lungs

*  In some early studies it has been shown to enhance the beneficial effects of chemotherapy by making the cancerous cels more vulnerable to treatment

*  It helps in the prevention of Alzheimer's disease by blocking the formation of beta-amyloid, a sticky protein that causes the cell and tissue loss which is seen in the brains of Alzheimer's patients.  It also reduces the inflammation of neural tissues associated with this illness

*  It reduces the amount of inflammation in the body so it helps with people who suffer from arthritis and other joint disorders

*  It improves circulation and minimizes blood clots

*  It aids in weight loss by reversing insulin resistance, hyperglycemia and other inflammatory symptoms associated with obesity and metabolic disorders

*  Used topically it can help heal many types of skin diseases including acne, ringworm and many other viral, fungal and bacterial infections

and these are just a few.  The internet is filled with page upon page of studies related to this miracle spice.

GINGER

Ginger is a rhizome of the plant Zingiber official  a member of the same plant family as turmeric, cardamom and galangal.  A list of health benefits for this super star are…

*  As an aid in weight loss, ginger dulls the appetite and causes more action with the digestive liquids in the stomach

*  It is an anti-inflammatory and can help with a variety of joint issues

* It aids in the recovery of sinus issues

* Helps with nausea and is a safe alternative for pregnant women

*  Brings relief to people suffering from cramps

*  Studies have shown that ginger may reduce protein levels in urine which prevents kidney damage in diabetics and may also increase circulation, thin the blood and lower cholesterol and blood pressure

* The root works as an antihistamine and a decongestant and is a beneficial supplement for those suffering from allergies and colds

*  A study published in the journal of Osteoarthritis found that patients given ginger experienced significantly less pain than those given a placebo

SAGE

I have used sage since before I new it was good for you.  I love the earthy flavor and put it into a variety of foods especially soups, stuffings and stews.  It is an herb native to the Mediterranean region of the world and is part of the same family as oregano, lavender, rosemary, thyme and basil.  It has many of the same benefits of the herbs listed above  and is a rich antioxidant.  Studies have shown that it aids with the following:

*  Treating Alzheimer's disease

*  Preventing and aiding in the treatment of depression

*  Improving memory

* Anti Inflammatory

* Lowers cholesterol and triglyceride levels in diabetic patients

* Lowering the painful effects of periods

* Treatment of stomach ailments including cramps, diarrhea and indigestion

* Reduction in excessive sweating 

CINNAMON (Cinnamomum Zeylanicum)

Cinnamom is one of the first trade spices of the ancient World and is referenced many times in Biblical text.  It is the bark and twigs of a number of related plants that the fragrant oil is distilled from.  People with liver issues should be careful about the amount of cinnamon they consume.  The health benefits include:

*  Improvement of glucose and lipid levels in diabetic patients

*  It contains properties that can inhibit the development of Alzheimer's disease

*  Some studies have shown that Cinnamomum cassia (bark) and Cardiospermum helicacabum (shoot and fruit) may prove to aid in the treatment of HIV

* It has been shown to help patients suffering from multiple sclerosis by halting the degenerative diseases effects

*Weight loss aid (yippee) researches at Penn State revealed that diets rich in cinnamon can help reduce the body's negative responses to eating high-fat meals and by controlling blood sugar

*  It can lower the levels of Candida in the body for those suffering with yeast infections

* If you have a stomach flu cinnamon tea is a great thing to sip on.  

*  People suffering from Irritable Bowl Sydrome (IBS) should consider this spice for it's ability to reduce bloating which it does by killing bacteria in the GI tract

*  It is a powerful Anti-oxidant

* can be used as an anti- fungal topically (works great on athlete's foot)

* Aids in memory and cognitive development

* Helps alleviate the symptoms of depression and is a mood enhancer

* Relieves many of the symptoms associated with PMS

* Kills E-coli Fighter / Salmonella and is a great natural alternative cleaner in the kitchen.  Mix cinnamon oil with hydrogen peroxide and use to clean your cutting boards and counter tops

CAYENNE PEPPER

The active ingredient in cayenne pepper is capsaicin, which is what makes it nice and spicy.  It has been used for culinary and medicinal treatment for centuries all over the World.   The pepper is loaded with a variety of vitamins and minerals and offers health benefits when ingested and used topically.  Some of these benefits include…

*  It has been shown to remove the plaque in the arteries of heart attack victims and improves blood circulation by thinning the bloods and removing toxins

*  It helps stabilize blood pressure levels

*  Regular use of capsaicin has been shown to lower cholesterol levels (The bad kind LDL)

*  Studies have shown that cayenne pepper can help kill cancer cells in people suffering from leukemia, lung, pancreas and prostate cancers

*  It helps reduce arthritic pain by targeting the nerves and pain receptors

Please be aware that I am not a health care professional and only report things that I have read in various online publications or magazines.  I find this interesting and hope you will too but, please consult a physician before using any of these ingredients for medicinal reasons

Super Duper Healthy Shake (Antioxidant/Anti-Inflammatory/ Vegetarian)

I am absolutely enamored with Super Spices right now, especially Turmeric. I plan on doing a post very soon that explains the benefits of the top herbs and spices for holistic health. This is a smoothy that I like to have in the mornings that covers so many health issues and offers so many benefits that I would recommend it to anyone looking to better their overall health

Ingredients

1/2 cup of Green Tea, chilled 

1/2 cup of Coconut Water

1/2 cup mixed berries (Frozen is my choice)

1 scoop of protein powder *

2 teaspoons of Chia Seed Gel 

1/2 Tablespoon of MCT Liquid Coconut Oil *

2 teaspoons of Raw Honey (or more to taste)

1/2 teaspoon ground turmeric

1/2 teaspoon ground ginger

1/4 teaspoon of Cayenne Pepper

1/2 teaspoon of cinnamon

dash of Himalayan Pink Salt (or any high quality salt)

Instructions

Place all ingredients in a blender and blend until mixed and smooth.  One of my favorite kitchen gadgets is the Magic Bullet.  It is a convenient way to make a single serving shake or smoothy and the clean up is simple.  Rinse, add some some and warm water…..blend and then rinse.  Voila!

The Magic Bullet 

I like to use Optimum Hydrolyzed Platinum Whey which offers 30 grams of Protein per scoop 

Natures Way Liquid Coconut Premium Oil

This is the Brand of Coconut Oil that I use.  Since it doesn't solidify it is great for smoothies

The Benefits of Coconut

Why Chia Seeds?

Artichoke and Spinach Soup (Low Carb/Vegetarian)

I created this soup because I love the spinach artichoke dip that people tend to make for parties.  It is really rich so it should probably be served as a starter for meals.

Serves 4

Ingredients

16 ounces of Vegetable Broth

 14oz cans of artichoke bottoms; chopped

16oz package of pre washed spinach

1 Tablespoon of Olive Oil

1 Tablespoon of Butter

1 small onion; chopped

3 cloves of garlic; minced

1/2  cup of Half and Half

1 cup shredded provolone cheese

3 ounces of Welsh Cheddar Cheese (or Dubliners)

Directions

*Saute Onion and Garlic in oil and butter for 3 minutes.

Add Spinach and continue to sauté until spinach is wilted (about 5 minutes)

Add Veggie Broth and cook until just boiling

Remove from heat and blend with submersion blender (a tool I can't live without)

Add cheese, half and half and blend until mixed and smooth

Return to heat just until heated through

garnish with a little parmesan cheese or bread crumbs if not worried about carb count

Enjoy