Easy Gourmet Dinners

Egg Fu Yung; highs and lows

We seemed to have tamed the mysterious highs.... but now we have more mysterious lows.

One thing at a time.

How, you may wonder? 

Strangely enough we decreased the insulin and that seemed to decrease the highs.  Very counter-intuitive, but, sometimes a high can be caused by the liver spitting out glucose after an untreated low.

Nothing about this marches in a nice straight line.  It drives my precise little self bonkers!

As I add the nutrition info to my favorite recipes I am continually amazed at how many carbs are in vegetables, and how many calories are in the foods we eat.  Sometimes, I'm pleasantly surprised; sometimes, not so much....

But, as we should be eating between 250 and 350 (female; male) carbs per day for a healthy diet, so far, everything still fits nicely into our diet.

If you cook the rice with water or vegetable stock, you have a lovely vegetarian main course. The rice adds 'substance' to the egg although you really can't tell that it's there. The cabbage retains just enough crunch. They go together quickly if the rice is cooked in advance.

Egg Fu Yung (Chinese Pancakes with Cabbage & Brown Rice)

1/2 cup brown rice cooked, yielding 1 1/2 cups cooked rice           90gr, 3.2oz
1 cup stock or water           225gr, 8oz chicken broth
2 cups finely shredded cabbage           140gr, 5oz
1 medium onion           110gr, 3.9oz
1 rib celery           50gr, 1.8oz
3/4 cup water chestnuts, optional           100gr, 3.5oz
2 tbs soy sauce            32gr, 1.2oz
6 eggs          390gr, 13.8oz
4 tsp olive oil           18gr, .64oz

Cook brown rice in stock or water according to package instructions. (Or remove from fridge.)
Shred cabbage by cutting slice off of head, lay the slice cut side down and cut into 4ths, then, cutting across, slice1/8 inch thick. Do not use the core of the cabbage - you'll recognize it when you see it. Finely chop onion, celery and water chestnuts.
In large nonstick skillet heat 1 tsp olive oil and sauté cabbage, onion, celery and water chestnuts until cabbage is wilted and onions tender, 7 - 10 minutes. Put vegetables in a large bowl. Add rice to vegetables along with soy sauce and mix well. If rice was just cooked, let it cool a few minutes while you make the sauce - see below. In another bowl whisk 6 eggs. Add the eggs to the vegetable/rice mixture and stir well.
In same skillet heat remaining 1 tbs olive oil over medium-high heat. When pan is hot drop egg mixture by 1/3 cupfuls into pan to form patties. Fry until nicely browned, 5 – 7 minutes. Gently turn and brown the other side. When done, remove to a platter and keep warm in 250F (125C) oven while you make the rest. Serve with the sauce on the side.

Sauce

1 1/2 cup chicken broth           340gr, 12oz
1 1/2 tbs soy sauce           24gr, 8.5oz
1 tbs molasses (brown sugar could be substituted ...not as good, but...)           50gr, 1.8oz
2 tbs cornstarch (maizena) dissolved in 2 tbs water          16gr, .56oz

Heat chicken broth, soy sauce and molasses in small pan over medium-high heat, stirring well to mix in molasses. When hot, stir in cornstarch to thicken. Keep warm while making pancakes.

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Entire Recipe / per serving
Calories:    1530 / 765
Total Carbohydrates:    153 / 76.5
   Dietary Fiber:    15 / 7.5
Total Fat:    60 / 30
Saturated Fat:    15.3 / 7.65
Cholesterol:    1668 / 834
Protein:    70 / 35
Calcium:    424 / 212
Sodium:    4694 / 2347

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

Acorn Squash Stuffed with Ham and Quinoa; mysterious highs and lows

In the last 3 weeks, whilst I've been away, V has gone from having mysterious morning lows, an hour after breakfast to having mysterious morning highs, just before lunch.

Just to keep things interesting, he then has mysterious afternoon lows.

Well, probably not too mysterious..... He must be overcorrecting the high with the lunch bolus.

But we're continually lowering that and he still gets the lows.

And for people with a properly functioning pancreas, this all is taken care of without a thought.

The body truly is a marvelous thing!

And so are fall vegetables; many of them just begging to be stuffed.

This is not a dish for someone trying to avoid carbohydrates. 

This is a dish for someones who wants a healthy, lo-fat, one-dish dinner celebrating the best of autumn.

Count your carbs if you must; inject if you must; then enjoy!

The squash bakes while the stuffing is prepared and just needs 10 minutes to finish. I usually can't get all of the stuffing in, so I keep it warm and serve it on the side. The salty ham and slightly crunchy quinoa contrast well with the sweet squash. And, yes, the mustard works too!

Stuffed Acorn Squash with Ham and Quinoa 

1 acorn squash           900gr, 32oz
1/2 cup quinoa           100gr, 3.5oz
1 cup chicken stock           225gr, 8oz
8oz (250gr) slice baked or deli-style ham           230gr, 8oz
1 onion           110gr, 3.9oz
2 cloves garlic           6gr, .2oz
1 stalk celery           50gr, 1.7oz
1 tbs olive oil           13.5gr, .47oz
1/2 cup chicken stock           112gr, 4oz
1 tbs Dijon mustard           
2 tbs fresh sage     substitute 1 tbs dried, crumbled
1 1/2 tbs cornstarch (corn flour, maizena) dissolved in 2 tbs water         12gr, .4oz

Cut squash in half and scoop out seeds. Either place face down on tray and microwave for 10 - 12 minutes or put into a baking dish, cover with foil and bake in 400F (200C) oven for 40 minutes.
While squash cooks: Cook the quinoa in chicken stock 15 minutes or according to your package directions, until all liquid is absorbed and it's done. (Check your package directions for correct quantity of stock and cooking times.)
Chop the onion and celery; mince the garlic. Heat the oil in a nonstick skillet over medium heat. Sauté the onion and celery 5 minutes then add the garlic. Sauté 5 more minutes or until onion and celery are tender and starting to brown. Cut the ham into small cubes, about 1/3" (1cm). Add ham and sage and sauté until ham starts to brown. Add mustard and chicken stock and stir well to combine. Dissolve cornstarch in stock. When ham mixture is simmering stir cornstarch in, a little at a time. (You may not need it all). You want it very thick but not paste. When quinoa is done add it to ham mixture and stir to combine.
To assemble: When squash are ready (they should be tender, almost done) remove from wherever they cooked and fill with the quinoa/ham mixture. Bake (not microwave for this last bit) uncovered for 10 minutes, until heated through and squash is done.

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Entire Recipe / per serving
Calories:    1332 / 666
Total Carbohydrates:    200 / 100
   Dietary Fiber:    33 / 16.5
Total Fat:    40 / 20
Saturated Fat:    9.6 / 4.8
Cholesterol:    138 / 69
Protein:    64 / 32
Calcium:    430 / 215
Sodium:    3790 / 1895

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces. 

Pumpkin Timbales with Shallot Prosciutto Garnish; Freezing pumpkin

We both love pumpkin, but if we want it, we have to grow our own.  There is no canned Pumpkin Pie Filling (which is usually pure pumpkin) here.

Our pumpkins are large, more like the Jack-O-Lantern type grown in the US than the little 'pie' pumpkins.  They have very small cavities and yield a lot of cooked flesh, 15 - 20 cups per pumpkin.

V makes the first few cuts with his trusty machete (boys and their toys) then I cut it unto large chunks (after removing the seeds and stringy bit) and roast it, covered for about 90 minutes.  Next I scoop the flesh out of the shell and into a strainer.  I let it drain for an hour or two, then measure it into 1 1/4 cup (10oz, 300gr) lots and put it into freezer bags.

On thawing, it will release a bit of watery liquid, so, in order to get 1 cup packed pumpkin, I freeze 1 1/4.

Use it to make Pumpkin Soup, Pie, Bread or these lovely Timbales.....

Serve as a first course or as a vegetable.

Pumpkin Timbales with Shallot/Prosciutto Garnish

1 cup pumpkin    245gr, 8.6oz
2 tbs Greek Yogurt, crème fraiche or cream    31gr, 1oz yogurt
1 egg    65gr, 2.3oz
nutmeg
paprika
Caramelized Shallots and Prosciutto

Butter 2 ramekins and line with buttered parchment or waxed paper. Make 2 more circles and butter one side for the top. Put the egg in a medium bowl and whisk lightly. Add crème fraiche and whisk. Add the pumpkin, nutmeg and stir well to combine. Spoon into ramekins. Put the paper circle, buttered side down, loosely on top. Put ramekins into a baking pan (I use a bread pan) with deep sides. Pour hot water into the pan coming half way up the sides of the ramekins. Bake in 400F (200C) oven for 30 minutes, until set - top will be firm. Remove from oven and carefully remove ramekins from hot water. Remove paper. Run a knife around edges of timbales and invert onto small plates. Sprinkle with a bit of Paprika. Garnish with Caramelized Shallots and Prosciutto.

Caramelized Shallots and Prosciutto

3 medium shallots, sliced    150gr, 5.3oz
2 tsp olive oil    9gr, .3oz
2 slices Prosciutto or Iberian Ham, sliced    60gr, 2.1oz

Heat 2 tsp olive oil in nonstick skillet over medium-low heat and add shallots. Sauté for 20 minutes, until starting to brown. Add ham and continue to sauté until nicely browned, about 10 minutes longer.

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Entire Recipe / per serving
Calories:    494 / 247
Total Carbohydrates:    47 / 23.5
   Dietary Fiber:    7 / 3.5
Total Fat:    23 / 11.5 
Saturated Fat:    6.7 / 3.35
Cholesterol:    289 / 144.5
Protein:    25 / 12.5
Calcium:    194 / 97
Sodium:    1714 / 857

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.  

Italian Beef and Beans, with Pasta; one for the road

I'm off to the airport.  V has managed his first solo time.  He's had a few ups and downs, I'm guessing at least in part, to being on his own.  Our neighbors are on holiday as well, so he is more alone than I had hoped....

Both stress (whether recognized or not) and cold weather can raise blood sugar levels. 

He's had both.

I think we'll both be very happy to have me home again.

Here's one for the road....

A simple, one pan dish: the pasta cooks right in the skillet, thickening the sauce and absorbing the flavors.

Italian Beef and Pasta 

10oz (300gr) beef flank steak or other beef appropriate for stir frying or quick cooking    300gr, 10.5oz
1 medium onion    110gr, 3.9oz
2 garlic cloves   6gr, .2oz
1/2 green pepper   80gr, 2.8oz
1 tsp chili powder    2.5gr, .08oz
2 tbs olive oil    27gr, .95oz
1 tsp oregano
1 tsp basil
1 cup beef broth    225gr, 8oz
1 can whole tomatoes,  450gr, 15.8oz
1/2 cup red wine    120gr, 4.2oz
1 cup red or white kidney beans    250gr, 9oz
1 1/4 cups pasta - penne, rigatoni, rotelle (only 1 cup if farfalle)    113gr, 4oz

Peel and chop the onion. Peel and finely chop the garlic. Chop the pepper. Heat 1 tbs oil in large non-stick skillet and sauté chili powder for 1 minute. Add onions, garlic and peppers; sauté until tender. Remove to a plate. Slice the beef on an angle across the grain, then cut the slices into large, bite-size pieces. Heat remaining 1 tbs oil in same skillet. Add beef and sauté until starting to brown, 3 - 4 minutes. Open the tomatoes. Remove the whole tomatoes and roughly chop; reserve the liquid. Return peppers & onions to pan and add all remaining ingredients including tomatoes and reserved liquid. Stir to combine, cover, reduce heat and simmer 20 - 25 minutes, until pasta is done. Stir from time to time to keep pasta from sticking. Serve.

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Entire Recipe / per serving
Calories:    1664 / 832
Total Carbohydrates:    154 / 77
   Dietary Fiber:    30.5 / 15.25
Total Fat:    66 / 33 
Saturated Fat:    18.5 / 9.25
Cholesterol:    130 / 65
Protein:    98 / 46
Calcium:    826 / 413
Sodium:    1923 / 961.5

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.  

Forest Mushroom Mini Frittatas; Mushrooming

I love wild or forest mushroom season!

I don't pick them myself as I haven't a clue what's edible and what kills.

I started learning, a few years ago when we lived in Andorra.  The mountain fields are full of all sorts of lovely, and not so lovely, mushrooms.

In Andorra, as in most of Europe, one can take their gathered mushrooms into the local pharmacy and the pharmacist will sort through them, discarding the poisonous ones - and giving a mini-lesson in mycology at the same time. 

Everyone I knew was out gathering, cooking and enjoying wild mushrooms.

It seemed the thing to do....

Until a famous, local mushroom-er, of some 20-odd years experience, died from a fresh, wild mushroom omelet.

His wife had made it for him, as usual, but she didn't have one herself, also as usual.

It seems she never had much faith in his abilities.

It seems she was right.

I hung up my mushroom basket after that.  I buy them in the local markets - and hope that they know what their doing.

You can use wild, cremini, or regular button mushrooms for these mini frittatas. They are good when made ahead and served at room temperature for a picnic, but tonight they'll be served warm with a roasted tomato to garnish.

Mushroom Mini Frittatas   

2 1/2oz (75gr) mushrooms wild or an interesting cultivated variety    75gr, 2.6oz
2 shallots    75gr, 2.6oz
1 clove garlic   3gr, .1oz
3 eggs    195gr, 6.9oz
1/2 cup Gruyère cheese or other cheese   60gr, 2oz
1 tsp dried thyme 
2 tsp olive oil    9gr, .3oz
butter or cooking spray
1 tomato    200gr, 7oz
1 tsp olive oil    4.5gr, .15oz
Olives for garnish optional - if you have them

Cut tomato in half. Place in a small baking dish, drizzle with oil and bake for 20 minutes.
Clean mushrooms, discard stems and chop caps. Mince shallots and garlic. In medium nonstick skillet sauté mushrooms, shallots and garlic in oil over medium-high heat until golden, 7 - 10 minutes. Remove from heat. Butter or spray a nonstick muffin (tartlet) pan - one that holds 6. If you're using silicone you don't need to. Divide mushrooms evenly between the cups. Slice the cheese then cut into smaller pieces. Divide evenly and place on top of mushrooms. Crack the eggs into a large bowl, add thyme and whisk well. Using a ladle or spoon divide mixture evenly between 6 muffin cups, spooning over mushrooms. Bake at 400F (200C) for 12 - 15 minutes or until golden and set. 
Frittatas will puff up considerably and then fall when removed from oven. Allow to cool 5 - 10 minutes before removing from pan - they will start to come away from the sides of the pan as they fall making them easier to get out. Serve with a tomato half and a garnish of olives, warm or at room temperature.

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Entire Recipe / per serving
Calories:    753 / 376.5
Total Carbohydrates:    26 / 13
   Dietary Fiber:    3 / 1.5
Total Fat:    53 / 26.5 
Saturated Fat:    21 / 10.5
Cholesterol:    889 / 444.5
Protein:    44 / 22
Calcium:    588 / 294
Sodium:    668 / 334

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.  

Chicken Mushroom Chowder; Worrying

For those who don't know, I am in the US, visiting family.  This is the first time V has been on his own since his diagnosis.

It's very worrying for me.

It needn't be.

He's an adult, perfectly capable of taking care of himself....

But this whole thing of Type 1 Diabetes: the constant testing, the calculating carbs, the injecting insulin....  It's all very complicated and very time-consuming.

Naturally I need to be there to make sure everything is running smoothly.

I have to content myself with calling every day.

And worrying the rest of the time.

We'll both get better at this.... I hope.....

In the meantime - comfort food anyone?

I used chicken breasts, but thighs would work as well. Either way, used skinned chicken to save on fat and calories. Because everything is sautéed briefly this is a quick-cooking soup; because it's a chowder, it's very thick. Add more stock or milk if you prefer it thinner. This is enough for 2 meals or 4 persons.

Chicken Mushroom Chowder

2 chicken breasts    300gr, 10.5oz
8oz (250gr) mushrooms an interesting, forest variety if possible    225gr, 8oz
2 onions    220gr, 7.8oz
4 cloves garlic    12gr, .4oz
4 - 5 carrots    240gr, 8.5oz
3/4 cup basmati rice    135gr, 4.8oz
2 tbs butter    28.4gr, 1oz
2 tbs oil    27gr, .95oz
4 tbs flour    40gr, 1.4oz
4 - 5 cups chicken stock, depending on how thick you like it... personal taste   1000gr, 35.5oz
1 tsp thyme
1 cup milk    240gr, 8.5oz

Cut chicken into bite-size pieces. Chop onion. Mince garlic. Clean and roughly chop mushrooms and carrots. In a large saucepan heat butter and oil over medium heat. Add chicken and sauté 2 minutes. Add onions and sauté 3 minutes. Add garlic, mushroom, carrot and rice and sauté 3 minutes. Add flour and sauté 30 seconds. Slowly stir in chicken broth, stirring constantly. Add thyme. Bring to a boil, reduce heat, cover and simmer 20 minutes or until rice is done. Uncover, stir in milk and heat through. Serve.

For leftover chowder.....    If one can put an egg on pizza, why not add one to soup? A poached egg nestled in the center of the chowder adds interest, flavor and a bit more protein to stretch the leftovers. Plus, it's delicious!

Chicken and Mushroom Chowder 'Vesuvius' 

Chicken Mushroom Chowder
chicken stock, optional
2 eggs 130gr, 4.6oz
3 tbs vinegar, any flavor, it's to help keep the eggs shaped nicely

Gently reheat soup. If it's too thick, thin with a bit of chicken stock
While soup heats poach egg: Fill a large skillet with water. The water should be at least 1 1/2 inches deep, 2 inches (5 cm) would be better. Heat water over medium-high heat. Add vinegar. When water is softly boiling poach eggs: one at a time break egg into a small saucer. Swirl a spoon in the water where you will put the egg - off to one side. When water is swirling drop egg into center. With slotted spoon try to keep the white together. Do next egg. With regular spoon scoop some hot water over tops of eggs. Poach for 3 - 4 minutes or until white is set but yolk is still very soft. When eggs are almost done ladle soup into bowls. Remove eggs with a slotted spoon, drain briefly and gently add to soup. Serve.

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Recipe serves 4
Entire Recipe / per serving
Calories:    1818 / 455
Total Carbohydrates:    196 / 49
   Dietary Fiber:    16.3 / 4.1
Total Fat:    62 / 15.5 
Saturated Fat:    23 / 55
Cholesterol:    285 / 71.25
Protein:    114 / 28.5
Calcium:    538 / 134.5
Sodium:    2241 / 560

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.  

To add the egg:

2 eggs / per egg
Calories:    186 / 93
Total Carbohydrates:    1 / .5
   Dietary Fiber:    0 / 0
Total Fat:    13 / 6.5 
Saturated Fat:    4 / 2
Cholesterol:    550 / 275
Protein:    16.5 / 8.25
Calcium:    69 / 35.5
Sodium:    182 / 91

Tuna Risotto; sorting the Glycemic Index

Whe V was first diagnosed with diabetes I was given lots of information by lots of people.

Most of it was in the form of all the things he could no longer do and all of the foods he could no longer eat.

I was most depressed when everyone told me he could no longer drink wine.... Until I realized that just meant more for me....

I was even more depressed (if possible) when told he could no longer eat risotto.

Risotto is our very favorite winter comfort food and my favorite way of using up leftovers.

It's easy to make, ready in under 30 minutes and always worthy of a DO (Digestive Orgasm).

Upon hearing the news I poured myself a bottle of wine and settled in to do some serious research.

Here is the result - in it's briefest form.

Risotto is bad because it uses Arborio rice.

Arborio rice is bad because it is high on the Glycemic Index (unlike Basmati which is medium).

But, if you had Low Glycemic food, like meat, fish and/or cheese, to High Glycemic foods, like Arborio, the over all Glycemic Index is lowered.

Ergo plain Arborio rice is bad but Risotto is good.

I rest my case.

Whew!

I was so relieved.

Yes, I may have over-simplified - so correct me.

As to the wine.... He can have that, too.

Just not in excess.... All things in moderation, you know.

 

Tuna, capers, a bit of carrot and celery, make a simple, tasty risotto; all cooked in the same pot to make it even easier! And remember: it will continue to absorb liquid and the leftovers (if any) will be quite stiff. The risottos that we have eaten in northern Italy have all been served in soup plates (flattish bowls) and eaten with a spoon - not a fork.

Tuna Risotto

 2/3 cup Arborio rice (or other rice specifically for risotto - Carnaroli or Vialone Nano)       112gr, 4oz
1/2 cup dry, white wine       120gr, 4.2oz
2 1/2 cups chicken stock 500gr, 17.6oz
1 bay (laurel) leaf
1 onion    110gr, 3.9oz
1 carrot    60gr, 2.2oz
1 rib celery   50gr, 1.8oz
1 clove garlic     3gr, .1oz
1 tbs butter     14gr, .5oz
1 tbs olive oil   13.5gr, .47oz
9oz tuna    255gr, 9oz
2 tbs capers    17gr, .6oz
1/2 cup Parmesan cheese - freshly grated  50gr, 1.7oz

Heat chicken stock with bay leaf and keep hot over low heat. Finely chop onion, garlic, carrot and celery. In medium sauce pan heat butter and oil over medium-high heat. Add vegetables and sauté until tender. Add rice and sauté, stirring, for 1 - 2 minutes until rice has white center. Add white wine and stir. When wine is almost absorbed add a 1/2 cup of stock, the tuna and stir. (No need to stir constantly but do stir from time to time.) When stock is almost absorbed add another 1/2 cup and continue adding 1/2 cup at a time and stirring. Before the last 1/2 cup taste a few kernels of rice. They should be just 'al dente' - slightly resistant to the tooth but fully cooked. 
If more stock is needed add it 1/4 cup at a time and waiting until almost completely absorbed. At this point risotto will be thick but not stiff - there will still be visible liquid and it will not hold it's shape on a plate. Add the Parmesan and the capers, stir well, pour into a bowl or risotto platter and serve immediately. It will continue to absorb liquid and the leftovers (if any) will be quite stiff. The risottos that we have eaten in northern Italy have all been served in soup plates (flattish bowls) and eaten with a spoon - not a fork

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Calories:    1338 / 669
Total Carbohydrates:    116 / 58
   Dietary Fiber:    9.5 / 4.75
Total Fat:    43.5 / 21.75 
Saturated Fat:    18.5 / 9.25
Cholesterol:    166 / 83
Protein:    99 / 49.5
Calcium:    700 / 350
Sodium:    3104 / 1552

Glycemic Index:  medium

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.  

Chicken Breasts Stuffed with Prosciutto, Spinach and Cheese

Chicken breasts are economical, versatile and can be simple or dressed up for a party.  These can be prepared ahead, then popped in the oven while you relax before dinner.

A single slice of Prosciutto adds a lot of flavor, as does the light coating of mustard.

With only 11 carbs per serving, they can be a healthy part of a low carb diet.

Chicken Breasts Stuffed with Prosciutto, Spinach and Cheese

These are easy to make: slice a pocket, fill and tie. They're baked with a drizzle of olive oil to make a crunchy crust. I snipped the string in a few places to make it easier to remove but left it on when serving: they looked nicer! Get breasts that are on the large side.

2 chicken breasts, boneless, skinless           300gr, 10.6oz
1 - 2 oz Gruyère or other hard cheese, sliced           60gr, 2oz
2 slices Prosciutto            60gr, 2oz
6 - 8 small spinach leaves           30gr, 1oz
1 egg           65gr, 2.3oz
1/4 cup dried bread crumbs           30gr, 1oz
2 tbs Parmesan           10gr, .35oz
1 tsp plus 1 tbs olive oil           18gr, .64oz
kitchen string

With a sharp knife make a long slit in the edge of the chicken breast - cutting horizontally and being careful not to cut through the other side. Make the cut on the 'straight' edge of the breast. You should have a pocket the shape of the breast with 1/2 inch of 'uncut' chicken around 3 sides. Slice the Prosciutto and cheese to fit inside. You will have 2 or 3 layers of Prosciutto, 1 or 2 of cheese, then the spinach on top of the cheese. Wrap the entire breast with kitchen string to hold it together - and keep as much cheese inside as possible.
Lightly whisk egg and put into a shallow bowl or deep plate. Mix bread crumbs and Parmesan and put on to another plate. Lightly oil the center of a baking sheet, a large enough place for both breasts with an inch or 2 in between. Dip the tied breasts into the egg, coating all sides, then into the crumbs, coating all sides (use your fingers). Lay on the oiled sheet. Drizzle the tops with the rest of the oil and bake, 400F (200C) for 30 minutes, until the crust is golden and the chicken done. Remove, snip the string in a few places, and serve.

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Nutrition Information:    Entire recipe / per serving - serves 2

Calories:    1107 / 553.5
Total Carbohydrates:    22 / 11
       Dietary Fiber:    2 / 1
Total Fat:    58 / 29
     Saturated Fat:    21 / 10.5
Cholesterol:    553 / 266.5
Protein:    113 / 56.5
Calcium:    869 / 434.5
Sodium:    2191 / 1095.5

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.

Note: I included all of the ingredients in their entirety, even though not all of the oil, egg, bread crumbs, etc. will be in the finished food. Actual calories, carbs, etc, may be slightly lower.

Smoked Salmon Kedgeree; Eating Fish

V doesn't particularly like fish.

I like fish.

Fish is good for one's health.

You see the problem.

Growing up in the midwestern US, fish was not a big part of our diet.  Unless one actually went out and caught it, one didn't eat it.  If one did catch it, the choices were sunfish, crappies, pike and the occasional walleye or trout.

Fish and seafood of all sorts are a major part of the European diet.

I say European, rather than just Mediterranean, because fish makes up a huge part of the Scandinavian and northern European diet as well.  

We eat fish once per week (and V would prefer less).  My friends in Andorra ate something other than fish once per week.

Even in landlocked Andorra, the fish counter was impressive.  The trucks came from the coast every day but Monday.  On Monday, the fish counter closed.  Fish must be fresh.  Waiting my turn I would see people buying six or eight different kinds of fish, and enough, to me, to feed an army.

Fish were always cleaned on the spot, after being selected and weighed.  The guts would be scraped into a bin, the heads, bones and tail, put into a separate bag for the customer - para la sopa (for the soup).

I used to give my fish heads away....

Once V discovered that he could smoke salmon on the Weber, or even the gas grill, he became less reluctant.

Kedgeree was, traditionally, made with smoked haddock and served as a part of a large breakfast. We smoked the salmon, using a kettle grill, for about 20 minutes. You could use purchased smoked salmon, if you prefer, but it should be hot-smoked, American-style rather than the wet-smoked, Scotch or Irish style. Gravlax would not work.

Smoked Salmon Kedgeree

1/2 cup Basmati rice           90gr, 3.2oz   
1 cup chicken stock           225gr, 8oz
smoked salmon see below           230gr, 8oz
2 eggs, hard boiled           130gr, 4.6oz
1 onion           110gr, 3.9oz
4 tsp butter            19gr, .67oz
2 tsp olive oil             9gr, .32oz
2 tbs Greek or plain yogurt            31gr, 1.1oz
2 tbs snipped fresh parsley
1 tbs lemon juice          15gr, .53oz

Melt 2 tsp butter in small saucepan over medium heat. Add rice and sauté, stirring for 2 - 3 minutes. Add stock, cover and cook for length of time on package.
Hard boil eggs.
Thinly slice onion. Heat remaining 2 tsp of butter and oil in large nonstick skillet. Add onions and sauté until tender and transparent.
To assemble: Peel eggs and cut into eighths. Cut salmon into large pieces. When onions are ready add rice to skillet along with yogurt, lemon and parsley. Mix well. Add salmon and eggs to rice and, mixing gently, heat through. Serve warm or at room temperature.

Smoked Salmon

8oz (230gr) salmon fillet
1 tbs dill weed
1 tsp course salt
wood chips

Sprinkle salmon with dill weed, then salt.

If using charcoal: Put some charcoal in the barbecue, off to one side and light it. If you are using small, commercial wood chips, put them in water to soak. When the coals are glowing, add the fish - either in a basket or on a grill mat of some sort, to the other side - in other words, not over the coals. Throw some wood chips on the coals and cover. Check it halfway through and add more wood chips if it has stopped smoking. It's done when the fish flakes easily with a fork, 15 - 20 minutes.

To use a gas grill: Only light one side of the grill. Wrap the soaked wood chips loosely in foil. Poke a few holes in the foil and place on the grill. Keep the fish off of direct heat and the grill cover closed and vented or propped open an inch or so.

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Nutrition Information:    Entire recipe / per serving - serves 2

Calories:    1263 / 631.5
Total Carbohydrates:    85 / 42.5
       Dietary Fiber:    3 / 1.5
Total Fat:    70 / 3.5
     Saturated Fat:    23 / 11.5
Cholesterol:    728 / 364
Protein:    74 / 37
Calcium:    172 / 86
Sodium:    808 / 404

Glycemic Index:  low

I try to be accurate, but I do not guarantee it.  I use 'grams' as the unit of weight; with an approximate conversion to ounces.