Leigh

Penne alla vodka

Posted on by Leigh

Penne alla vodka

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Course: Supper
Prep Time: 2 minutes
Cook Time: 23 minutes
Total Time: 25 minutes
Servings: 4 people
Calories: 616kcal

Ingredients

  • 400 g penne pasta
  • 2 tbsp butter
  • 1 small onion finely chopped
  • 2 garlic cloves minced
  • 200 ml tomato puree (passata)
  • 150 ml heavy cream
  • 60 ml vodka
  • 1/4 tsp red pepper flakes (optional)
  • fresh basil leaves for garnish (optional)
  • Parmesan cheese grated, for garnish (optional)
  • salt to taste
  • pepper to taste

Instructions

Cook the Penne Pasta:

  • Bring a large pot of salted water to a boil.
  • Add the penne pasta and cook according to the package instructions until al dente.
  • Drain the pasta and set it aside.

Make the Vodka Sauce:

  • In a large skillet or pan, melt the butter over medium heat.
  • Add the finely chopped onion and sauté for about 3-4 minutes until it becomes translucent.

Add Garlic and Tomato Puree:

  • Add the minced garlic to the pan and cook for another 30 seconds until fragrant.
  • Pour in the tomato puree (passata) and stir well.

Simmer the Sauce:

  • Reduce the heat to low and let the sauce simmer for about 10 minutes, stirring occasionally.

Add Heavy Cream and Vodka:

  • Pour in the heavy cream and vodka, and stir to combine.
  • Allow the sauce to simmer for an additional 5-7 minutes until it thickens slightly.
  • Season with salt, pepper, and a pinch of red pepper flakes if you want a bit of heat.

Combine the Sauce and Pasta:

  • Add the cooked penne pasta to the sauce and toss to coat the pasta evenly.

Serve:

  • Divide the Penne alla Vodka among serving plates.
  • Garnish with fresh basil leaves if desired and grated Parmesan cheese.
    Enjoy your delicious Penne alla Vodka with metric measurements!
Nutrition Facts
Penne alla vodka
Serving Size
 
1 Serving
Amount per Serving
Calories
616
% Daily Value*
Fat
 
21
g
32
%
Saturated Fat
 
13
g
81
%
Trans Fat
 
0.2
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
5
g
Cholesterol
 
58
mg
19
%
Sodium
 
81
mg
4
%
Potassium
 
538
mg
15
%
Carbohydrates
 
83
g
28
%
Fiber
 
5
g
21
%
Sugar
 
7
g
8
%
Protein
 
15
g
30
%
Vitamin A
 
1052
IU
21
%
Vitamin C
 
8
mg
10
%
Calcium
 
65
mg
7
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Pan seared scallops

Posted on by Leigh

Pan seared scallops

Print Pin Rate
Course: Supper
Prep Time: 10 minutes
Cook Time: 11 minutes
Servings: 1 person
Calories: 412kcal

Ingredients

  • 400 g sea scallops
  • 1 tbsp olive oil
  • 1 garlic clove minced
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 1 tbsp fresh parsley chopped
  • salt to taste
  • ground pepper to taste
  • Lemon wedges for garnish (optional)

Instructions

  • Pat the sea scallops dry with paper towels to remove excess moisture. This helps them sear properly.
  • Heat the olive oil in a large skillet over medium-high heat.
  • Add the minced garlic to the hot oil and sauté for about 30 seconds until it becomes fragrant.
  • Carefully add the sea scallops to the skillet. Make sure they are in a single layer with some space in between. If your skillet is not large enough, you may need to cook them in batches.
  • Season the scallops with a pinch of salt and pepper.
  • Sear the scallops without moving them for about 2-3 minutes on each side or until they develop a golden-brown crust and are opaque in the center. Do not overcook them, as scallops can become tough if cooked for too long.
  • While the scallops are cooking, mix the lemon zest, lemon juice, and fresh parsley in a small bowl to create a simple sauce.
  • Once the scallops are cooked, drizzle the lemon sauce over them in the skillet. Toss gently to coat the scallops with the sauce.
  • Once the scallops are cooked, drizzle the lemon sauce over them in the skillet. Toss gently to coat the scallops with the sauce.
  • Serve the Seared Sea Scallops immediately, garnished with lemon wedges if desired.
    This recipe for Pan Seared Sea Scallops is a low-carb and diabetes-friendly option, offering a delightful combination of flavors without heavy sauces or excessive carbohydrates. Be mindful of portion sizes to fit your dietary needs, and consult with a healthcare professional for personalized dietary guidance.
Nutrition Facts
Pan seared scallops
Serving Size
 
1 Serving
Amount per Serving
Calories
412
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.02
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
11
g
Cholesterol
 
96
mg
32
%
Sodium
 
1571
mg
68
%
Potassium
 
874
mg
25
%
Carbohydrates
 
15
g
5
%
Fiber
 
0.5
g
2
%
Sugar
 
1
g
1
%
Protein
 
49
g
98
%
Vitamin A
 
356
IU
7
%
Vitamin C
 
15
mg
18
%
Calcium
 
39
mg
4
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Tilapia and zucchini noodles

Posted on by Leigh

Tilapia and zucchini noodles

Print Pin Rate
Course: Supper
Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4 people
Calories: 240kcal

Ingredients

For the Tilapia

  • 4 tilapia fillets
  • 1 lemon quartered
  • 2 garlic cloves minced
  • salt to taste
  • ground pepper to taste

For the Zucchini Noodles

  • 4 zucchinis
  • 1 tbsp olive oil
  • 2 garlic cloves minced
  • salt to taste
  • ground pepper to taste

Instructions

  • Preheat your oven to 180°C (350°F).
  • Place the tilapia fillets on a baking sheet lined with parchment paper.
  • In a small bowl, mix the minced garlic, olive oil, dried oregano, salt, and pepper. Drizzle this mixture over the tilapia fillets.
  • Lay lemon slices on top of the tilapia fillets.
  • Bake in the preheated oven for 15-20 minutes or until the tilapia is cooked through and flakes easily with a fork.
  • While the tilapia is baking, prepare the zucchini noodles (zoodles). Use a spiralizer or a julienne peeler to turn the zucchinis into noodles.
  • In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
  • Add the zucchini noodles to the skillet. Season with salt and pepper. Sauté the zoodles for 2-3 minutes, just until they start to soften. Be careful not to overcook them; they should remain slightly crunchy.
  • Serve the cooked tilapia fillets over a bed of zucchini noodles.
  • Garnish with fresh herbs or a squeeze of lemon juice, if desired.
    This recipe offers a low-carb, diabetes-friendly option with lean protein from tilapia and nutritious zucchini noodles. Adjust the portion sizes according to your dietary needs, and consider consulting with a healthcare professional for personalized dietary guidance.
Nutrition Facts
Tilapia and zucchini noodles
Serving Size
 
1 Serving
Amount per Serving
Calories
240
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
3
g
Cholesterol
 
85
mg
28
%
Sodium
 
105
mg
5
%
Potassium
 
1074
mg
31
%
Carbohydrates
 
10
g
3
%
Fiber
 
3
g
13
%
Sugar
 
6
g
7
%
Protein
 
37
g
74
%
Vitamin A
 
398
IU
8
%
Vitamin C
 
50
mg
61
%
Calcium
 
61
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Cajun beef and rice

Posted on by Leigh

Cajun beef and rice

Print Pin Rate
Course: Supper
Prep Time: 8 minutes
Cook Time: 20 minutes
Total Time: 28 minutes
Servings: 2 people
Calories: 686kcal

Ingredients

Cajun Beef

  • 250 g lean ground beef (5-10% fat)
  • 1 cup brown rice
  • 1 small onion finely chopped
  • 1 small green bell pepper diced
  • 1 small red bell pepper diced
  • 2 garlic cloves minced
  • 1 celery stalk finely chopped
  • 400 g diced tomatoes (no added sugar)
  • 1 cup low-sodium beef broth
  • 1 tbsp olive oil
  • 1 tbsp Cajun seasoning (adjust to taste)
  • 1/2 tsp dried thyme
  • salt to taste
  • ground pepper to taste
  • Fresh parsley for garnish (optional)

Instructions

  • Cook the brown rice according to the package instructions. Set it aside when it's done.
  • In a large skillet, heat the olive oil over medium heat.
  • Add the lean ground beef to the skillet and cook until it's browned and cooked through. Break up the beef into small pieces as it cooks. Once cooked, transfer the beef to a plate and set it aside.
  • In the same skillet, add the chopped onion, garlic, and celery. Sauté for 2-3 minutes until the vegetables start to soften.
  • Add the diced green and red bell peppers to the skillet. Cook for an additional 3-4 minutes until the peppers begin to soften.
  • Return the cooked beef to the skillet and mix it with the vegetables.
  • Stir in the Cajun seasoning, dried thyme, salt, and pepper. Adjust the Cajun seasoning to your taste preferences, as it can be spicy.
  • Add the canned diced tomatoes (including their juices) to the skillet. Stir well to combine.
  • Pour in the low-sodium beef broth and bring the mixture to a simmer. Reduce the heat to low, cover the skillet, and let it simmer for about 10-15 minutes, allowing the flavors to meld.
  • Serve the Cajun beef mixture over cooked brown rice.
  • Garnish with fresh parsley if desired.
    This recipe provides a flavorful and satisfying meal for diabetics, with lean protein from the beef and the goodness of brown rice. As always, manage portion sizes to fit your dietary needs, and consult with a healthcare professional for personalized dietary guidance.
Nutrition Facts
Cajun beef and rice
Serving Size
 
1 Serving
Amount per Serving
Calories
686
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
5
g
31
%
Trans Fat
 
0.4
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
9
g
Cholesterol
 
78
mg
26
%
Sodium
 
348
mg
15
%
Potassium
 
1625
mg
46
%
Carbohydrates
 
95
g
32
%
Fiber
 
9
g
38
%
Sugar
 
9
g
10
%
Protein
 
40
g
80
%
Vitamin A
 
3298
IU
66
%
Vitamin C
 
99
mg
120
%
Calcium
 
140
mg
14
%
Iron
 
8
mg
44
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Baked potatoes

Posted on by Leigh

Baked potatoes

Print Pin Rate
Course: Side Dish
Prep Time: 5 minutes
Cook Time: 1 hour
Total Time: 1 hour 5 minutes
Servings: 4 people
Calories: 357kcal

Ingredients

  • 4 large russet potatoes
  • 150 g cheddar cheese grated
  • 30 g butter
  • 60 ml milk
  • salt
  • pepper

Instructions

  • Preheat your oven to 200°C (392°F).
  • Wash the potatoes thoroughly to remove any dirt. You can choose to peel them or leave the skins on, depending on your preference.
  • Use a fork to prick several holes in each potato. This helps steam escape while baking.
  • Rub the potatoes with a little olive oil and sprinkle them with a pinch of salt. This will give the skins a nice texture and flavor.
  • Place the potatoes directly on the oven rack or on a baking sheet. Bake for about 55 minutes, or until the potatoes are tender when pierced with a fork.
  • While the potatoes are baking, prepare the cheese topping. In a small saucepan, melt the butter over low heat. Add the milk and half of the grated cheddar cheese. Stir until the cheese is fully melted and the mixture is smooth. Season with salt and pepper to taste.
  • Once the potatoes are done, remove them from the oven. Carefully cut a slit down the center of each potato, and then gently squeeze the sides to open them up.
  • Pour the cheese sauce over the baked potatoes, making sure it seeps into the cuts.
  • Sprinkle the remaining grated cheddar cheese on top of each potato.
  • Place the potatoes back in the oven for another 5 minutes, or until the cheese on top is melted and bubbling.
  • Remove the potatoes from the oven and let them cool for a minute or two before serving.
  • Garnish with your choice of toppings, such as sour cream, chopped chives, or bacon bits.
    Enjoy your delicious whole baked potatoes with cheese on top!
Nutrition Facts
Baked potatoes
Serving Size
 
1 Serving
Amount per Serving
Calories
357
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
5
g
Sodium
 
609
mg
26
%
Potassium
 
1553
mg
44
%
Carbohydrates
 
67
g
22
%
Fiber
 
5
g
21
%
Sugar
 
2
g
2
%
Protein
 
8
g
16
%
Vitamin A
 
130
IU
3
%
Vitamin C
 
21
mg
25
%
Calcium
 
51
mg
5
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Chili steak with black bean salad

Posted on by Leigh

Chili steak with black bean salad

Print Pin Rate
Course: Supper
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2 people
Calories: 732kcal

Ingredients

Chili-Rubbed Steak

  • 400 g lean beef steak (such as sirloin or flank)
  • 2 tsp chili powder
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • salt to taste
  • ground pepper to taste
  • 1 tbsp olive oil for searing

Black Bean Salad

  • 400 g black beans rinsed
  • 1 small red bell pepper diced
  • 1 small green bell pepper diced
  • 1 small red onion finely chopped
  • 1 cup cherry tomatoes halved
  • 1/4 cup cilantro chopped
  • 3 tbsp lime juice
  • 1 tbsp olive oil
  • salt to taste
  • ground pepper to taste

Instructions

Chili-Rubbed Steak

  • In a small bowl, mix together the chili powder, ground cumin, paprika, garlic powder, onion powder, salt, and pepper.
  • Rub the spice mixture evenly over both sides of the steaks.
  • Heat a non-stick skillet or grill pan over medium-high heat and lightly coat it with cooking spray or a small amount of olive oil.
  • Cook the steaks for about 3-4 minutes per side for medium-rare, or adjust the cooking time according to your preference for doneness.
  • Remove the steaks from the heat, cover with foil, and let them rest for a few minutes before slicing.

Black Bean Salad

  • In a large bowl, combine the black beans, diced red and green bell peppers, chopped red onion, cherry tomatoes, and chopped cilantro.
  • In a small bowl, whisk together the lime juice and olive oil. Season with salt and pepper to taste.
  • Pour the dressing over the salad and toss to combine.

Serve

  • Slice the chili-rubbed steaks and serve them alongside the black bean salad.
  • You can garnish with extra cilantro and a lime wedge if desired.
    This meal provides a balanced combination of lean protein, fiber, and healthy fats while keeping added sugars in check, making it suitable for diabetics. Always consult with a healthcare professional or a registered dietitian for personalized dietary advice based on your specific needs and blood sugar management goals.
Nutrition Facts
Chili steak with black bean salad
Serving Size
 
1 Serving
Amount per Serving
Calories
732
% Daily Value*
Fat
 
24
g
37
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
14
g
Cholesterol
 
122
mg
41
%
Sodium
 
168
mg
7
%
Potassium
 
1959
mg
56
%
Carbohydrates
 
65
g
22
%
Fiber
 
22
g
92
%
Sugar
 
7
g
8
%
Protein
 
67
g
134
%
Vitamin A
 
2962
IU
59
%
Vitamin C
 
107
mg
130
%
Calcium
 
153
mg
15
%
Iron
 
10
mg
56
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Chicken with celery root puree

Posted on by Leigh

Chicken with celery root puree

Print Pin Rate
Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 1 person
Calories: 292kcal

Ingredients

For the Chicken

  • 1 chicken breast boneless, skinless
  • 1/2 garlic clove minced
  • 1/4 tsp olive oil
  • salt to taste
  • ground pepper to taste

Celery Root Puree

  • 1/4 large celery root peeled and diced
  • 1/2 garlic clove minced
  • 1/2 tsp olive oil
  • 2 tbsp chicken or vegetable broth low-sodium
  • salt to taste
  • ground pepper to taste

Instructions

Prepare the Chicken

  • Season the chicken breast with minced garlic, salt, and pepper.
  • Heat 1/4 teaspoon of olive oil in a non-stick skillet over medium-high heat.
  • Add the seasoned chicken breast and cook for about 2-3 minutes per side or until it is cooked through and no longer pink in the center. Remove from the skillet and set aside.

Prepare the Celery Root Puree

  • In a separate pot, heat 1/2 teaspoon of olive oil over medium heat.
  • Add minced garlic and diced celery root to the pot.
  • Sauté the celery root and garlic for about 2-3 minutes until they start to soften.
  • Pour in 2 tablespoons of low-sodium chicken or vegetable broth.
  • Reduce the heat to a simmer, cover, and cook for about 10-12 minutes or until the celery root is tender and can be easily pierced with a fork.
  • Remove from heat and let it cool slightly.

Blend the Celery Root Puree

  • Transfer the cooked celery root and broth mixture to a blender or food processor.
  • Blend until smooth. You can add a little more broth if needed to reach your desired consistency.
  • Season with salt and pepper to taste.

Serve

  • Place the celery root puree on a plate.
  • Put the cooked chicken breast on top of the puree.
  • Garnish with fresh herbs like parsley or chives, if desired.
    This recipe provides a single serving of a balanced meal with lean protein from the chicken and a low-carb celery root puree suitable for diabetics. Remember to adjust portion sizes and ingredients to meet your specific dietary requirements, and consult with a healthcare professional or a registered dietitian if needed.
Nutrition Facts
Chicken with celery root puree
Serving Size
 
1 Serving
Amount per Serving
Calories
292
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.03
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
4
g
Cholesterol
 
145
mg
48
%
Sodium
 
392
mg
17
%
Potassium
 
874
mg
25
%
Carbohydrates
 
2
g
1
%
Fiber
 
0.2
g
1
%
Sugar
 
0.4
g
0
%
Protein
 
48
g
96
%
Vitamin A
 
178
IU
4
%
Vitamin C
 
4
mg
5
%
Calcium
 
21
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Chicken and spinach

Posted on by Leigh

Creamy chicken and spinach

Print Pin Rate
Course: Supper
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4 people
Calories: 501kcal

Ingredients

  • 500 g chicken breasts boneless and skinless (cut into bite-sized pieces)
  • 200 g fresh spinach leaves
  • 250 ml heavy cream
  • 30 g butter
  • 1 small onion finely chopped
  • 2 garlic cloves minced
  • 200 g mushrooms sliced
  • 30 g Parmesan cheese grated
  • 15 ml olive oil
  • salt
  • pepper

Instructions

  • Heat the olive oil in a large pan over medium-high heat.
  • Add the chicken pieces to the pan and cook until they are no longer pink in the center, about 5-7 minutes. Season with salt and pepper. Remove the chicken from the pan and set it aside.
  • In the same pan, add the butter and chopped onion. Cook the onion until it becomes translucent, about 2-3 minutes.
  • Add the minced garlic and sliced mushrooms to the pan. Sauté them until the mushrooms are tender and any liquid they release has evaporated.
  • Stir in the heavy cream and grated Parmesan cheese. Cook for another 2-3 minutes, stirring constantly, until the sauce thickens.
  • Return the cooked chicken to the pan and add the fresh spinach leaves. Cook for an additional 2-3 minutes, or until the spinach wilts and the chicken is heated through.
  • Taste and adjust the seasoning with more salt and pepper if needed.
  • Serve the creamy chicken and spinach over cooked pasta, rice, or with crusty bread on the side.
    Enjoy your creamy chicken and spinach dish!
Nutrition Facts
Creamy chicken and spinach
Serving Size
 
1 Serving
Amount per Serving
Calories
501
% Daily Value*
Fat
 
38
g
58
%
Saturated Fat
 
21
g
131
%
Trans Fat
 
0.3
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
11
g
Cholesterol
 
172
mg
57
%
Sodium
 
373
mg
16
%
Potassium
 
1001
mg
29
%
Carbohydrates
 
8
g
3
%
Fiber
 
2
g
8
%
Sugar
 
4
g
4
%
Protein
 
34
g
68
%
Vitamin A
 
5897
IU
118
%
Vitamin C
 
19
mg
23
%
Calcium
 
196
mg
20
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Salmon and spinach salad with avocado

Posted on by Leigh

Salmon and spinach salad with avocado

Print Pin Rate
Course: Salad, Supper
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 1 person
Calories: 1196kcal

Ingredients

Salad

  • 200 g salmon fillet
  • 200 g spinach leaves fresh
  • 1 avocado sliced
  • 1/4 red onion thinly sliced
  • 10 cherry tomatoes halved
  • 1 cucumber thinly sliced
  • 30 g feta cheese crumbled (optional)
  • 1 tbsp olive oil
  • salt to taste
  • ground pepper to taste

Dressing

  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 garlic clove minced
  • salt to taste
  • ground pepper to taste

Instructions

  • Preheat your oven to 180°C (350°F).
  • Place the salmon fillet on a baking sheet lined with parchment paper. Drizzle the salmon with 1 tablespoon of olive oil and season with a pinch of salt and pepper. Bake in the preheated oven for 12 minutes or until the salmon flakes easily with a fork. Remove from the oven and let it cool slightly.
  • While the salmon is baking, prepare the salad. In a large salad bowl, add the fresh spinach leaves, sliced avocado, red onion, cherry tomatoes, cucumber, and crumbled feta cheese (if using). Toss gently to combine.
  • In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, and a pinch of salt and pepper to make the dressing.
  • Once the salmon has cooled slightly, break it into bite-sized pieces and add it to the salad.
  • Drizzle the dressing over the salad and toss everything together to ensure all the ingredients are coated with the dressing.
  • Taste the salad and adjust the seasoning with more salt and pepper if needed.
  • Serve the Salmon & Spinach Salad with Avocado immediately, garnishing with extra feta cheese if desired.
    This salad is a healthy and delicious option for diabetics as it includes nutrient-rich ingredients and is relatively low in carbohydrates. Remember to monitor portion sizes and consider your individual dietary needs and blood sugar levels when enjoying this meal
Nutrition Facts
Salmon and spinach salad with avocado
Serving Size
 
1 Serving
Amount per Serving
Calories
1196
% Daily Value*
Fat
 
93
g
143
%
Saturated Fat
 
16
g
100
%
Polyunsaturated Fat
 
14
g
Monounsaturated Fat
 
57
g
Cholesterol
 
137
mg
46
%
Sodium
 
685
mg
30
%
Potassium
 
3944
mg
113
%
Carbohydrates
 
44
g
15
%
Fiber
 
22
g
92
%
Sugar
 
12
g
13
%
Protein
 
58
g
116
%
Vitamin A
 
20307
IU
406
%
Vitamin C
 
134
mg
162
%
Calcium
 
471
mg
47
%
Iron
 
11
mg
61
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Spicy crumbed chicken strips

Posted on by Leigh

Spicy crumbed chicken strips

Print Pin Rate
Course: Supper
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Servings: 12 strips
Calories: 240kcal

Ingredients

Chicken Strips

  • 500 g chicken breasts boneless and skinless (cut inot strips)
  • 150 g all-purpose flour
  • 2 eggs beaten)
  • 150 g breadcrumbs
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp cayenne pepper (adjust to taste for spiciness)
  • cooking oil for frying
  • salt to taste
  • pepper to taste

Dipping Sauce

  • 150 g mayonnaise
  • 2 tbsp hot sauce (adjust to taste)
  • 1 tsp lemon juice
  • salt
  • pepper

Instructions

Prepare the Chicken Strips:

  • Start by preparing your chicken breasts. Trim any excess fat and cut them into strips, about 2-3 cm wide.
  • In a bowl, mix together the flour, paprika, garlic powder, onion powder, cayenne pepper, salt, and pepper. This will be your dry coating mixture.
  • In another bowl, beat the eggs. This will be your wet coating mixture.
  • Place the breadcrumbs in a third bowl.
  • Dip each chicken strip into the flour mixture, ensuring it's coated evenly.
  • Next, dip the floured chicken strip into the beaten eggs.
  • Finally, coat the chicken strip with breadcrumbs, pressing gently to make sure the breadcrumbs adhere to the chicken. Repeat this process for all the chicken strips.

Fry the Chicken Strips:

  • Heat about 2-3 cm of cooking oil in a frying pan over medium-high heat until it reaches about 175°C (350°F).
  • Carefully add the coated chicken strips to the hot oil, making sure not to overcrowd the pan. You may need to fry them in batches.
  • Fry the chicken strips for about 3-4 minutes on each side or until they are golden brown and crispy.
  • Once done, remove the chicken strips from the oil and place them on a plate lined with paper towels to drain any excess oil.

Prepare the Dipping Sauce:

  • In a small bowl, mix together the mayonnaise, hot sauce, lemon juice, salt, and pepper. Adjust the hot sauce to your desired level of spiciness.
  • Serve the spicy crumbed chicken strips hot with the dipping sauce on the side.
    Enjoy your delicious homemade spicy crumbed chicken strips!
Nutrition Facts
Spicy crumbed chicken strips
Amount per Serving
Calories
240
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
0.03
g
Polyunsaturated Fat
 
6
g
Monounsaturated Fat
 
3
g
Cholesterol
 
59
mg
20
%
Sodium
 
288
mg
13
%
Potassium
 
219
mg
6
%
Carbohydrates
 
19
g
6
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
13
g
26
%
Vitamin A
 
182
IU
4
%
Vitamin C
 
2
mg
2
%
Calcium
 
34
mg
3
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.