{ Honey Creole Baked Chicken Tenders }

{ Honey Creole Baked Chicken Tenders }

I’ll tell the truth. I tried to make a baked version, or a healthy version of fried chicken. Let’s just say it’s not an easy task. Don’t get me wrong, these chicken tenders were moist and delicious, however I would never call them a healthier version of “fried” chicken because I think the southerners might hunt me down. They weren’t crispy enough to call them fried.  Stay tuned for another go at it. In the meantime, if you want to serve up some fun on a weeknight or even a weekend, get to dippin’ these tenders in every sauce your little heart desires! I tried buffalo, ranch, and barbecue. Yum.

Pairs well with  { cajun caviar } or  { Super Simple Pound Cake Pudding Parfait } for dessert.

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For 16 Tenders or about 4-5 Servings:

Marinade:

• 2 C Buttermilk
• 1 T garlic powder
• 1 T onion powder
• 1/2 T chili powder
• 1 T paprika

Breading:

• 1 T creole seasoning
• 1 Cup Whole Wheat Flour
• 1 Cup Whole Wheat Panko breadcrumbs
• 1 T paprika
• 1/2 C cornmeal
• 1 T salt
• 1 T pepper

Nonstick cooking spray

3 T butter or butter substitute of choice

1 T honey

Dipping sauces of choice. Barbecue sauce, buffalo sauce, Ranch

1) Marinate chicken in marinade for up to 24 hours in either Ziploc bag or airtight container.

2) Drain chicken in a collander. Preheat your oven to 400 degrees. Spray large baking sheet with nonstick spray. Spread pads of butter onto baking sheet.

3) Dredge your chicken in breading mixture. Lay out on baking sheet.

4) Bake for 10 minutes on 400 then broil until the top side becomes golden. Flip chicken carefully then broil the other side until golden brown. Watch carefully.

5) Remove from oven and drizzle lightly with honey. Serve with a fresh salad and plenty of dipping sauces.

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long.  On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.” For inquiries about positioning your brand in front of Shannon’s followers click here. For the long version about how the site was born, read more. 

More Recipes:

{ gulf shrimp stuffed portobello mushrooms }

{ cajun caviar }

{ skinny New Orleans muffaletta chicken }

{ Super Healthy Summer Rainbow Slaw Recipe }

{ Super Healthy Summer Rainbow Slaw }

Now that we have all celebrated Father’s day to the fullest, it’s time to get back on track this week with a healthy recipe. Summer salad’s are yummy, but this is like a salad and a slaw all in one! NO cooking necessary, just chopping, and you can eat it all week. Great for bringing to a picnic or a barbecue when you are in charge of a salad.

Pairs well with  { Honey Creole Bacon Wrapped Pork Tenderloin }

Make sure to check out my Pinterest for more recipes.

Follow the blog on the homepage right hand side to receive recipes to your inbox.

Tag me on Instagram in your creations.

For 4-6 servings:

• 1/3 head red cabbage
• 1 green pepper
• 1 red pepper
• 1 yellow pepper
• 1/2 mango
• 1 lime
• 1 lemon
• 1/2 cup green onion
• 1/4 cup cilantro
• 5 T olive oil
• 5 T white wine vinegar
• 2 T Cracked Sea Salt
• 2 T pepper to taste

1) Julienne bell peppers and cabbage into thin, bitesize, matchsticks.

2) I kept the skin on my mango and cut it into the same thin slices, but you may choose to take the skin off.

3) Chop your cilantro and green onion fine.

4) Toss all vegetables together with olive oil and vinegar, salt and pepper, juice of lime and lemon.

5) Allow to marinate in fridge for at least one hour. Before serving, taste test to see if it needs more salt and pepper and if so, add accordingly.

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long.  On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.” For inquiries about positioning your brand in front of Shannon’s followers click here. For the long version about how the site was born, read more. 

More Recipes:

{ New Orleans Beignets with Salted Caramel & Cream Cheese Icing }

{ cajun caviar }

{ low carb jambalaya skewers }

{ father’s day recipe: whiskey peach ginger barbecue baby back ribs }

{ father’s day recipe: whiskey peach barbecue baby back ribs }

Sorry folks, if you thought this one was going to be a healthy recipe, you are at the wrong blog. Since this blog is all about balance, after a week of clean eating I am treating my family and I to a little barbecue this Sunday. Now I am sure there are plenty of “paleo” barbecue sauce recipes out there, so go find one if that’s what your interested in. This recipe wasn’t about myself, it was about treating Dad!

I combined some of my three favorite people’s recipe ingredients and cooking methods for the ribs into one heavenly recipe. It combines my husband and I’s favorite things about ribs. I love the sweet chunky peach preserves my mom puts in her sauce, and I love the cooking method that my great friend and great cook Heather uses. I also tend to love Pioneer woman so I threw in some of her ideas as well – mostly the whiskey. She just gets me. The husband hates when barbecue is sweet, so there are a few adjustments for him as well. See? We can all be happy!

Finally, I threw in a little seasoning at the end called Kissed by the Sun. They were kind enough to send me a sample of the “Ragin’ Cajun” organic seasoning blend. Can you image the possibilities when combining the terms “cajun” with “healthy”!? Right up my ally, since this blog is about cooking southern staples just slightly healthier.

Make sure to check out my Pinterest for more recipes.

Follow the blog on the homepage right hand side to receive recipes to your inbox.

Tag me on Instagram in your creations.

For 4:

• 1 large slab baby back ribs
• 2 Tablespoons Olive Oil
• 1 whole Yellow Onion, Diced
• 1 whole peach or nectarine, diced fine
• 1/4 cup Whiskey
• 12 ounces  Barbecue Sauce
• 1/4  jar Peach Preserves
• 1/3 cup ginger ale
• 2 Tablespoons soy sauce
• 4 cloves Garlic, Peeled
• Salt and pepper to taste
• 1/2 T Kissed by the Sun Ragin’ Cajun seasoning

1) Preheat oven to 250. Heat your grill to high heat. Make sure to clean and rub down with oil on a towel so your meat doesn’t stick.

2) Pat your ribs dry and season liberally with salt and pepper. Now, if you aren’t afraid of spice, you can add your Cajun seasoning now to the ribs. If you are leery or if you have guests who are picky, let them garnish with it on their own once the ribs are plated.

3) Sear your ribs on high heat on grill only about 2 1/2 minutes per side.

4) In a large aluminum bin, dutch oven, or cast iron pot, place your onion and peaches then ribs. Pour over remaining ingredients and give it all a toss to coat the ribs.

5) Cover with foil and cook for at least 6 hours in the oven.

Pairs well with a side salad or my creamy crowd pleasin’ corn grits.

 

About the Blogger:

Shannon Gagnon is the recipe developer, food stylist and food photographer behind Crawfish & Crunches. She is known for turning delicious southern staples into slightly healthier versions that can be enjoyed all week long.  On her blog you can find just what the tagline says, “Realistic recipes, rich southern culture, and health conscious habits.” For inquiries about positioning your brand in front of Shannon’s followers click here. For the long version about how the site was born, read more. 

More Recipes:

{ New Orleans Beignets with Salted Caramel & Cream Cheese Icing }

{ cajun caviar }

{ low carb jambalaya skewers }

{ Super Simple Memorial Day Pound Cake Pudding Parfait }

{ Super Simple Memorial Day Pound Cake Pudding Parfait }

Okay okay. It may be a little cliche, but can you resist this red white and blue dessert? Memorial Day is meant for those vibrant colors and it’s meant for a sweet post-grilling treat. The best part is, no one will have to know it’s not half bad for you! It looks gorgeous and it’s done it three steps. Win, win and win.

Get out your mason jars, your martini glasses, your champagne flutes, whatever you fancy, and serve it up in minutes.

Be sure to pin it, or share on Instagram. Tag me in your creations!

Ingredients:

• 1 small package sugar free fat free vanilla pudding (4 oz)
• 2 C skim milk
• 1 container light whipped topping (12 oz)
• 1 store-bought pound cake, or angel food cake for lower calories
• 1 small container blueberries
• 1 small container blackberries
• 1 small container raspberries, or sliced strawberries if preferred

Directions:

1. Whisk your milk and your pudding package together in a large bowl, until it starts to thicken. Set in fridge to chill and set.
2. Once your pudding has set, in your glass of choice, layer berries, then pudding, then pound cake (torn into bite size pieces), then whip cream, then top with a few berries. You can’t go wrong here, it doesn’t have to be perfect!
3. Serve chilled.

{ cajun blackened chicken tenders }

{ cajun blackened chicken tenders }

Something so simple, yet so necessary.  Having a good, healthy blackened chicken recipe is something every family needs in their household. It’s key for whipping up a quick weeknight meal, or even meal prepping on Sundays. Throw these quick cooking chicken tenderloins in your lunch all week, chop them up for a salad, or dip in your favorite sauces at dinner. Just don’t let the term Cajun scare you. They aren’t too spicy!

For Four:

• 2 T paprika
• 1 T cajun or creole seasoning (regular, not hot, low sodium optional available)
• 1 T dried thyme
• 1 T dried basil
• 1 T dried oregano
• 1 T ground black pepper
• 2 T onion powder
• 2 T garlic powder
• 10 skinless, boneless chicken tenderloins
• 1 tablespoon coconut oil, or cooking oil of choice

1) Stir all seasonings together. Pat your chicken dry and then coat in seasoning. You can toss the chicken tenders in a bowl with seasoning, or shake in a large ziploc bag.

2) Get your largest cast iron skillet out, and if you don’t have a cast iron just use your largest saute pan.  Heat your oil in your pan on high, high heat.

3) Sear your chicken on each side, about four minutes aside. Be careful not to overcrowd. Cook chicken in batches if necessary and set them aside as you go.

4) Get creative with your dipping sauces. Pairs well with, light ranch, honey mustard, barbecue sauce.

{ Cinco De Mayo Skinny Slow Cooked Beef Barbacoa }

{ Cinco De Mayo Slow Cooked Beef Barbacoa }

Cinco De Mayo gets me just way too excited to cook up a healthy Mexican recipe.  Who needs the tortilla when you can have a rainbow of veggies and flavorful beef?

This recipe was inspired by Gimme Some Oven, but I made just a few tweaks of my own. This makes about 6-8 servings and freezes well.

Ingredients for the Barbacoa:

• 3 lbs chuck roast
• 4 cloves garlic, minced
• 2 chipotles in adobo sauce, chopped
• 1 (4-ounce) can chopped green chiles
• 1 small white onion, finely chopped
• 2 T ground cumin
• 2 T oregano
• 2 t seasoned salt
• 1 T black pepper
• 2 T steak seasoning (McCormick works great)
• 1/2 C beef broth
• 2 T coconut oil

Ingredients for the salad:

• 1 jar salsa (used as dressing)
• 1/4 C chopped cilantro
• 1 C fat free plain greek yogurt
• 2 avocados
• 2 C chopped cherry tomatoes
• 1 head green leaf lettuce
• 1 red bell pepper
• 1/4 C chopped green onion
• 1/4 C lime juice
• hot sauce to taste

1) Season your meat on both sides with steak seasoning and black pepper.

2) In a large cast iron skillet in 2 T coconut oil, sear your meat until browned on very high heat. Place meat in crockpot.

3) Let your pan cool slightly. Drizzle a little water into the pan and scrape up brown bits. Pour every last drop of liquid and seasoning into crockpot.

4) Combine the rest of the meat ingredients in slow cooker. Cover and cook on low 6-8 hours.  Test the tenderness by shredding with two forks. Meat should shred fairly easily.

5) Mix your cilantro with salsa.

6) In your salad bowls, lay down green leaf lettuce, then bell pepper, tomato, then beef, avocado. Use your fat free greek yogurt as your “sour cream” and then drizzle salsa and lime over top. May choose to season with additional pepper and salt, hot sauce if preferred.

Jazz Fest Inspired Recipe Series: { Healthy Cajun Jambalaya }

Jazz Fest Inspired Recipe Series: { Healthy Cajun Jambalaya }

When the brand and app Girls Guide to New Orleans asked me to blog for them about New Orleans Jazz Fest inspired recipes to cook at home, my mind was flooded with healthier takes on the giant food list from the festival.  Jazz Fest to me is grabbing a bowl of jambalaya in a little styrofoam cup and strolling by all the stages. Of course, all the rice can leave a girl feeling a little bogged down after jamming in the heat all day.  I up the protein a little bit and use slow-burning carbs. Here is my healthier take on a southern staple that you can make in your kitchen.

Serves 6. Feel free to cut recipe in half, but you can eat it all weekend and it freezes well.

Ingredients:

1 pound chicken breasts, diced
2 tablespoon Cajun seasoning – low sodium if preferred
1/4 cup olive oil or coconut oil
1/2 cup chopped onions
1/2 cup chopped green bell peppers
1/2 cup chopped celery
4 cloves garlic, minced
1/2 cup chopped tomatoes
2 T Worcestershire sauce
2 teaspoons hot sauce + more to taste
1 1/2 cups dry brown rice
3 1/2 cups chicken broth
1/2 pound chicken sausage, sliced, I like Manda’s with green onion
Chopped green onion for garnish
1 T salt, 1 T pepper + more to taste

1) In a large pot of boiling chicken broth, cook your rice according to package.

2) While that is going, in a large heavy pot over medium-high heat, brown your chicken sausage in batches. Set aside.

3) Season your chicken with Cajun seasoning. Lightly cook chicken in the same pan, in 2 T oil. Do not over cook. Set aside.

4) Chop all of your veggies. Pulsing in a food processor is highly recommended. Add your remaining oil to the pan. Add your onion, bell pepper, celery to pan. Cook until translucent, soft, about 10 minutes. Cover to speed up cooking time. Season with salt and pepper. Add garlic and tomatoes, Worcestershire, hot sauce. Allow to simmer on low about 10 minutes longer.

5) Remove pan from heat, stir back in your chicken and sausage. In a very, very large bowl, once your rice is cooked, stir your meat and veggie mixture in with your rice.

6) Serve with chopped green onion over top. Serve with additional hot sauce, Cajun seasoning, salt and pepper for those who might like it. If you are feeling the jambalaya is too dry, or gets drier the second day, just add a little chicken broth.

Jazz Fest Inspired Recipe Series: { crispy bacon corn maque choux }

{ crispy bacon corn maque choux }

A creamy Cajun staple made with bell pepper an onion. An excellent, light and healthy Jazz Fest inspired recipe to make at home.  This dish is a show-stopping side that won’t make you feel stuffed or have you yawning before the encore. Serve shrimp or crab cakes over it to complete the meal!

For 4:

• 4 strips turkey bacon, cooked, crumbled
• 1 cup diced cooked ham
• 4 ears young sweet corn
• 2 tablespoons butter
• 1 cup chopped onions
• 1 cup chopped green bell peppers
• 2 T Cajun seasoning (+more to taste)
• 1 T salt
• 1 T pepper
• 2 cups chopped, peeled, and seeded cherry tomatoes
• 1 cup light coconut milk
• 1/4 cup chopped green onions

1) In a large pan over high heat, add your butter, saute ham until lightly browned. Add your onions, butter, and bell pepper.  Season with cajun seasoning. Saute until lightly browned.

2) In a large mixing bowl, scrape just the outer layer of the corn into the bowl.  The second time you scrape you should release the milk from the corn kernels. Scrape again.

3) Add in corn to the pan. Saute until tender, another 15 minutes about. Add salt and pepper. Stir in tomatoes.

4) Stir in your coconut milk. Allow to simmer on low, covered, about 20 minutes.

5) Serve with your bacon and green onion sprinkled on top. Add more seasoning to taste.

Jazz Fest Inspired Recipe Series: Creamy Louisiana Crawfish Dip

As Jazz Fest approaches in New Orleans this weekend, the brand Girl’s Guide to New Orleans approached me to write for them about cooking up some Jazz Fest inspired recipes at home. I thought I’d share the slightly healthier southern dishes on my blog as well.

First off, for those of you who might not know, Jazz Fest is a huge music festival that takes place at the Fairgrounds horseracing track in New Orleans. This year some of the headliners are Elton John, No Doubt, Keith Urban and The Who to name a few. You can spend all weekend long visiting multiple stages listening to live jazz music between all the big name bands. What a beautiful thing! Of course with all of the jazz music comes great food. The food list for the festival is extensive, featuring all the traditional Louisiana favorites.

With all of that culture, what could go wrong? Well, unfortunately for someone watching their waistline, the food vendors serving up crawfish beignets, snoballs, and fried catfish could be a doozy. While there may be a blog to come about making healthier food choices at the festival, today I am here to share with you some Jazz Fest inspired cooking at home.

Creamy Louisiana Crawfish Dip is the perfect way to kick off a festival weekend. It is perfect for serving the guests that flock to New Orleans for the festival, or if you are reading about Jazz Fest from afar, serve it up at your next party to impress your crew. Of course, there are a FEW healthier ingredients in this dish than some other traditional southern dips, but this is meant to be a weekend party treat.

Stay tuned for more Jazz Fest Inspired Recipes…

For 8-10 servings you will need:

• 1 lb peeled, cooked frozen crawfish
• 1 1/4 cup fat free plain greek yogurt
• 1 bell pepper, diced fine
• 1 4 oz. jar diced pimento
• 1 tbsp garlic powder
• 1 cup green onion, chopped
• 1/4 cup butter
• 2 tbsp Creole seasoning
• 1/4 cup fat free parmesan cheese
• 1 Whole wheat French baguette
• 1 tbsp olive oil
• 1 tbsp garlic powder (for toast)
• Vegetable crudités (optional)

1) In a small saucepan saute bell pepper and 3/4 cup green onion in 1 tbsp of your butter about 3 minutes over medium heat.

2) Add in the rest of your butter and Greek yogurt. Melt over low heat, stirring to combine well. Add in crawfish, pimentos, garlic powder, 1 tbsp Creole seasoning.

3) Once combined, pour into shallow pie pan or other oven-safe dish.  Top with parmesan cheese and other tbsp Creole seasoning. Bake at 350 degrees for about 10 minutes, then closely watch it as you broil until the topping slightly browns.

4) Remove from oven, garnish with a little extra green onion.

5) While oven is still hot, turn it back down to bake at 350. Slice your baguette into bite-size pieces and on a large baking pan drizzle it with olive oil and garlic powder. Bake at 350 for about 5 minutes or until golden brown.

6) Serve your dip with the prepared toast, or vegetable crudités of choice for a nice crunch.

 

{ tangy citrus remoulade sauce }

{ tangy citrus remoulade sauce }

After having this sauce on my crabcakes at the French Quarter Fest, I couldn’t help but think, “Why haven’t I made this at home yet?” Often served on fish, shrimp, and crab in New Orleans, it is the perfect tasty sauce, easy to make and served room temperature. As with all my recipes, I added a slightly healthy twist in a few areas.

Ingredients:

• Juice of 1  lemon
• 1/4 c vegetable oil
• 1/3 c fat free greek yogurt plain
• 2 T garlic
• 1/4 cup chopped celery
• 3 T whole-grain mustard
• 3 T yellow mustard
• 3 T ketchup
• 1 T creole seasoning
• 1/2 T black pepper
• 3 T parsley
• 2 T green onion

1) Pulse garlic in a food processor first. I do this first to make sure that there are no large chunks.

2) Pulse remaining ingredients. If you need to make the sauce thicker – add more greek yogurt or oil. If you need to make it thinner you may need to at a few tablespoons of water. Taste before serving. You can adjust seasoning, adding more creole seasoning, salt, or pepper if necessary.

3) Serve over your seafood, on sliders, on burgers, etc. Store in air-tight container in fridge.