Chicken Rollatini

This is a great summer recipe for chicken and fresh zucchini.  It changes things up a little and looks very impressive, while not the difficult. Plus I usually make extra zucchini filling and place it out as an appetizer with tortilla chips.  Enjoy!

Chicken-breast-stuffed-with-cheese-and-zucchini

Chicken Rollatini

Ingredients

  • 1 teaspoon olive oil
  • 4 cloves of garlic, minced
  • 1 – 2 medium zucchini, shredded.  Need at least 1 1/2 cups for the chicken portion.
  • 2 Tablespoons grated Romano cheese
  • 3/4 cup finely shredded mozzarella cheese (increase if you make extra filling)
  • 8 thin cut chicken breast cutlets
  • 1/2 cup Italian breadcrumbs
  • 2 Tablespoons lemon juice
  • 1 Tablespoon olive oil
  • salt and pepper to taste

Directions

  1. Wash and dry the cutlets and season with salt and pepper.
  2. Preheat oven to 450 degrees and prepare baking dish with non-stick spray.
  3. In a large skillet heat 1 teaspoon of olive oil on medium-high heat.
  4. When hot, saute the garlic for about 1 minute or until golden. Add zucchini and romano cheese and cook for 3 – 4 minutes.
  5. Remove from the heat and when it has cooled some add the mozzarella cheese and mix together.
  6. Lay the chicken cutlets down on a surface and spread 3 Tablespoons of zucchini mixture over the cutlet.
  7. Loosely roll each one and place with seam side down.
  8. Place breadcrumbs in one bowl and lemon juice in 1 Tablespoon of olive oil in a second one.
  9. Dip the chicken in the lemon-oil mix and then in the breadcrumbs.
  10. Place in the prepared pan with the seam side down.
  11. Bake for 25 – 30 minutes and serve immediately

Nutritional Information: Serving size is 2 chicken rollatini for 10 g carbs

Balsamic Roasted Green Beans

I love green beans but sometimes it gets challenging finding ways to make them differently. We love the slow cooked and stir fried versions, but this recipe gives us a roasted version as well.  They almost taste like sweet and like candy.  Hope you enjoy them too.

beans-in-pan-kalynskitchen

Balsamic Roasted Green Beans

Ingredients

  • 8 ounces portobello mushrooms, sliced
  • 1 pound green beans, cut into about bite sized pieces
  • 1 1/2 Tablespoons olive oil
  • 1 Tablespoons balsamic vinegar
  • salt and pepper to taste

Directions

  1. Preheat the oven to 450 degrees
  2. Rinse the mushrooms and let them dry. Then slice them into 1/2 inch thick pieces.
  3. Cut the ends of the mushrooms off and cut them into bite sized pieces.
  4. Place the green beans and mushrooms into a gallon zip lock bag.
  5. Whisk together olive oil and balsamic vinegar and pour over vegetables in the bag.
  6. Shake the bag until all the vegetables are lightly coated.
  7. Place parchment paper on a cookie sheet.
  8. Spread the vegetables out in single layer on the cookie sheet.
  9. Roast 20 – 30 minutes, checking regularly after 20 minutes.
  10. Season with salt and pepper to taste.

Nutritional Information: 0 carbs

Kale Chips

Kale chips are something we started making after visiting Anthony in Boulder one summer.  They are a great alternative to a salad and offer a crunch to the meal.  I do not like kale any other way and was even hesitant to try these, but they are worth it.  A great way to get a very healthy vegetable into your kids.

kale

Kale Chips

Ingredients

  • 1 bunch of fresh kale
  • olive oil
  • salt

Directions

  1. Rip the kale into pieces. Make sure to rip away from the rib on the leaf. You will not use this part in your kale chips.
  2. Place the pieces in a large bowl.
  3. Drizzle olive oil over the kale and toss until all kale is lightly coated.  Add small amounts at a time so you don’t over coat.
  4. Preheat oven to 250 degrees
  5. Spread the kale out on 2 cookie sheets so it is one layer.  Sprinkle lightly with salt.
  6. Place in the oven and bake for 30 – 35 minutes.
  7. Not all the kale will be done at the same time. Remove pieces that are crisp all the way through and place remaining kale back in the oven for 5 minutes more.
  8. Continue this process until all the kale is crisp and finished.

Nutritional Information: 0 carbs

Zucchini Cakes

We love zucchini, especially in the summer months when it is nice and fresh.  So I have found several different recipes for zucchini.  Now there are many ways to cook zucchini that are completely carb free and this is not one of them. That said, it is not a high carb option either and it offers a different way to enjoy your zucchini.  I usually pair this with corn on the cob instead of a potato and pasta to keep the total carbs for the meal in a wonderful range.

zucchini-cakes

Zucchini Cakes

Ingredients

  • 1 large zucchini or 2 medium zucchini, grated
  • 2 Tablespoons grated Romano cheese
  • 1 cup Italian bread crumbs
  • 1 egg
  • 1 Tablespoons Old Bay Seasoning
  • 1 – 2 Tablespoons of olive oil

Directions

  1. Grate the zucchini and remove excess water.  Squeeze grated zucchini is a paper towel to remove the water and then place drained zucchini in a mixing bowl.
  2. Add egg and mix
  3. Add grated cheese and Old Bay Seasoning and mix
  4. Add in Italian Bread crumbs.  Mix thoroughly.
  5. Form into 8 patties and set aside
  6. Heat oil in in a pan over medium heat. Once heated, add patties and cook until golden brown. About 3 – 4 minutes per side.
  7. Sprinkle with salt before serving.

Nutritional Information: 1 zucchini cake is 10 g carbs. Serving size is 2 cakes (20 g carbs total per serving)

Cauliflower Breadsticks

These were a staple in our house even before trying to watch the carbs – so now they are great! We fix these before homemade pizza or calzones and they give you a great breadstick appetizer and your vegetables.  When the girls have friends over we never tell them what they are eating until AFTER they have tried them.  It never fails that everyone likes them – so give them a try. We love to serve them with left over marinara.

Cauliflower-Breadsticks-Recipe

Cauliflower Breadsticks

Ingredients

  • 1 head of cauliflower
  • 1 whole egg
  • 1 egg white
  • 3 Tablespoons Italian Seasoning
  • 3 Tablespoons Garlic Powder
  • 1 cup finely shredded mozzarella cheese

Directions

  1. Preheat oven to 400
  2. Cut the cauliflower into small sections and place in a food processor to grate.
  3. Place the cauliflower in a bowl and add 1 whole egg and 1 egg white and mix until all of the cauliflower is lightly coated in egg.
  4. Add the seasonings.  If you feel it needs more, please add.  I usually just do this to sight.
  5. Add in the cheese.
  6. Prepare a cookie sheet covered in parchment paper and spread the mixture out.  A nice thin layer is the best – even if you do not use all of the mixture.
  7. Place in the oven for 35 minutes.  At 35 minutes start checking every couple minutes.  They are ready when they are lightly browned on top.
  8. Remove and cut into stick slices.  Serve with marinara for dipping.

Nutritional Information – 1/4 of the recipe is 5 g carbs.

Best Black Beans

One of our favorite restaurants in a locally owned Cuban restaurant. We seldom make Cuban or Mexican food at home as it is just so easy to go and pick up. However, we have found a couple favorite meals which we do create at home. Black beans are a great side for these dinners – a nice complex carb rich in fiber. We found a recipe at All Recipes that Mike was able to make his own. The girls have enjoyed them by themselves or served over white rice. Enjoy…
black beans

Best Black Beans

Ingredients

  • 1 (16 ounce) can black beans  (I found the organic Black Beans are 19 carbs for 1/2 cup)
  • 1 small onion, chopped
  • 1 clove garlic, chopped
  • 1/4 green bell pepper, chopped
  • 1/4 cup cilantro, chopped
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon tabassco
  • 1 teaspoon salt

Directions

  1. In medium saucepan combine, beans, onion, green pepper, and garlic and bring to a boil.
  2. Reduce heat to a medium-low.  Season with cilantro, cayenne, tabassco, and salt.  Simmer for about 45 – 60 minutes.