Recipe Wednesday: ‘Skinny Chefs’

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You’ve heard the expression “never trust a skinny chef.”  We may have proof that’s just not true.  Two of our favorite chefs on Recipe Wednesday have dropped some serious weight.  The culinary instructors at Guilford Technical Community College show us how they have managed to lose weight while spending all their time around food.  Here are their favorite recipes.

Mini Broccoli Frittata: (great to make ahead for a grab-and-go breakfast)

Ingredients:

8 eggs

¾ cup diced red onion

1 clove chopped garlic

1 T chopped Italian parsley

3 cups chopped broccoli

Kosher Salt to taste

Black pepper to taste

1 T olive oil

4 T grated parmesan cheese

Red pepper flakes or hot sauce optional

Method:

  1. Sautee onions till golden brown in olive oil
  2. Add garlic sautee for one minute
  3. Add broccoli and cook till bright green
  4. Combine all other ingredients except eggs in pan
  5. Divide ingredient in 4 or 8 muffin tins (depending on the size of your tins)
  6. Pour egg mixture evenly into each tin
  7. Bake in a 300 degree F preheated oven for about 30-45 minutes until eggs are set and golden brown on the top
  8. Allow to cool slightly before removing from muffin pans
  9. May enjoy now, or wrap individually for a healthy breakfast on the go, a quick shot in the microwave and they are ready to eat… they are not bad cold either.
  10. Will keep up to 7 days in the refrigerator, or you may freeze them for a later day. Heat them right from the freezer in the microwave as needed.


Artichoke Hummus (Vegan Mock Chicken Salad) Wrap

Ingredients:

15 oz chickpeas

1.5 cup chopped artichoke hearts (canned or marinated)

1 tsp fresh chopped garlic

Juice and zest of ½ lemon

1 T extra virgin olive oil

Water as needed (to think mixture out if needed to process)

2 T tahini paste

Fresh black pepper to taste

Kosher salt to taste

4 lettuce leaves to use as wraps (leaf lettuce or romaine)

Method:

  1. Combine 1st 8 ingredients except water into a food processor
  2. Pulse the mixture until it is course and resembles “chicken salad”
  3. Add a small amount of water if needed to pulse mixture
  4. Adjust seasoning if needed
  5. Divide mixture into 4 lettuce leaves and roll
  6. Serve as a sandwich with your favorite side
  7. This also makes a great topping for croustini or any other sandwich you choose, or a course dip

Oven “Fried” Chicken with Lemon Broccoli and Cauliflower Mashed “potatoes”

Ingredients:

4 each boneless skinless chicken breasts

1 cup buttermilk

1 T Dijon mustard

Salt and pepper to taste for marinade

1 cup ground flax seeds

.5 tsp cayenne pepper

1 tsp oregano

1 tsp garlic powder

1 tsp onion powder

1 T fresh ground black pepper

Kosher salt to taste

Method:

  1. Combine butter milk, mustard, salt and pepper then marinate chicken for a minimum of one hour, preferably overnight.
  2. Combine herbs and spices with flax meal and season with salt and pepper.
  3. Roll chicken breast in flax mixture and place on greased sheet pan or parchment paper.
  4. Spray chicken lightly with pan coating, or mist with olive oil
  5. Bake chicken at 350 F for about 35 minutes or until crust is golden brown and internal temperature has reached 165 F.
  6. Serve with your favorite sides.

Cauliflower “mashed potatoes”

Ingredients:

1 head cauliflower

2-3 Tbs coconut oil

Kosher salt to taste

Fresh cracked black pepper to taste

Optional (garlic powder, onion powder, Greek yogurt to taste)

Method:

  1. Steam or boil cauliflower until tender
  2. Mash cauliflower and add remaining ingredients
  3. Serve immediately


Lemon Broccoli:

Ingredients:

1 Head Broccoli

1 lemon (juice and zest)

3 T EVOO

Kosher Salt

Fresh cracked pepper

Method:

  1. Steam or boil broccoli till tender but still bright green
  2. Heat oil in sautee pan, add broccoli, lemon juice and zest
  3. Season with salt and pepper to taste
  4. Serve immediately or reserve to add to salad or another preparation


Dark Chocolate Cranberry Nut and Coconut Bites

8 oz dark chocolate 70% cocoa mass or higher

¾ cup chopped nuts

¾ cup dried cranberries

¼ cup unsweetened shredded coconut

Paper muffin cups

Method:

  1. Melt chocolate
  2. Cover bottom of muffin cup with some nuts, cranberries and coconut
  3. Drizzle with melted chocolate
  4. repeat layers with nuts, cranberries and coconut
  5. drizzle with chocolate and garnish with as small amount of nuts, cranberries and coconut on top
  6. Chill in refrigerator until firm
  7. Enjoy one to help satisfy your sweet tooth. These are NOT low calorie, and must be eaten sparingly!!!

 

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