The Calorie Cook

Oven Fried Chicken Fingers


Ingredients
1 cup of italian style bread crumbs
1 1/4 lbs of chicken tenders
1/2  cup of parmigiano reggiano
1 egg
1/8 cups of milk
1 tsp dried thyme
1 tsp dried rosemary
1 tsp granulated garlic
1 tsp granulated onion

1.Whisk together the milk and eggs
2. Whisk together the bread crumbs, cheese, and the spices.
3. Dip the chicken tenders in the egg/milk mixture, then to the bread crumbs
4. Put on a lightly greased wire rack on top of a foil lined baking sheet.
5. Preheat the oven to 450 degrees. 
6. Place the prepared chicken on the wire rack and bake for 25-30 minutes, until cooked through and crispy.
7. Enjoy



Steamed Edamame
Ingredients
1 bag whole edamame pods, defrosted
2 teaspoons of Salt

Directions
Boil the Edamame in salted boiling water for about 5 minutes. 
Drain and Serve. 

In East Asia, the soybean has been used for over two thousand years as a major source of protein. Edamame is consumed as a snack, a vegetable dish, used in soups or processed into sweets. As a snack, the pods are lightly boiled in salted water, and then the seeds are squeezed directly from the pods into the mouth with the fingers.



Peanut Butter and Celery Shooters

Peanut Butter and Celery Shooters

Ingredients:
Celery
Peanut Butter
Almonds
Rasins

Method
 Try loading a few celery sticks with 1 tablespoon of any nut butter topped with a few whole almonds or raisins. Chop some almonds and fold it into the peanut butter, if you don't like the raw almonds. If you don't like Celery, use an apple with its center scooped out. Put the peanut butter filling in there. This a very low calorie snack with a very high protein count. Now go fucking cook!

Til Next Time,
Daniel

-Daniel
Til Next 

Roasted Vegetable Ratatouille


Ingredients

  • 2 eggplants
  • 2 yellow onions
  • 3 bell peppers
  • 7 zucchini
  • 4 tomatoes
  • 13/4 tbsps olive oil
  • 31/2 cloves garlic
  • 1 bay leaf
  • 31/2 sprigs thyme
  • 1/4 cup basil
  • pepper
  • salt
  • opt. White Wine









Method
Peel the eggplants, if desired, and chop them into bite-sized cubes. Transfer them to a strainer set over a bowl and toss with a tablespoon of salt. Let the eggplant sit while you prepare the rest of the ingredients.
Dice the onions and roughly chop the peppers, zucchinis, and tomatoes into bite-sized pieces. Mince the garlic. The vegetables will be cooked in batches, so keep each one in a separate bowl.
Warm a teaspoon of olive oil in a large (at least 5 1/2 quart) Dutch oven or pot over medium-high heat. Add the onions and a generous pinch of salt. Sauté until the onions have softened and are just beginning to brown, about 10 minutes. Add the peppers and continue cooking until the peppers have also softened, about another 5 minutes. Transfer the onions and peppers to a clean bowl.
Add another teaspoon of oil to the pot and sauté the zucchini with a generous pinch of salt until the zucchini has softened and is beginning to brown, about 5 minutes. Transfer the zucchini to the bowl with the onions and peppers.
Rinse the eggplant under running water and squeeze the cubes gently with your hands to remove as much moisture as possible. Warm two teaspoons of oil in the pan and sauté the eggplant until it has softened and has begun to turn translucent, about 10 minutes. Transfer the eggplant to the bowl with the other vegetables.
During cooking, a brown glaze will gradually build on the bottom of the pan. If it looks like this glaze is beginning to turn black and burn, turn down the heat to medium. You can also dissolve the glaze between batches by pouring 1/4 cup of water or wine into the pan and scraping up the glaze. Pour the deglazing liquid into the bowl with the vegetables.
Warm another teaspoon of olive oil in the pan and sauté the garlic until it is fragrant and just starting to turn golden, about 1 minute. Add the tomatoes, bay leaf, whole sprigs of thyme. As the tomato juices begin to bubble, scrape up the brown glaze on the bottom of the pan.
Add all of the vegetables back into the pan and stir until everything is evenly mixed. Bring the stew to a simmer, then turn down the heat to low. Stirring occasionally, simmer for at least 20 minutes or up to 1 1/2 hours. Shorter cooking time will leave the vegetables in larger, more distinct pieces; longer cooking times will break the vegetables down into a silky stew.
Remove the bay leaf and thyme sprigs. Just before taking the ratatouille off the heat, stir in the basil. Sprinkle the extra basil and a glug of good olive oil over each bowl as you serve.
Leftovers can be refrigerated for a week or frozen for up to three months. Ratatouille is often better the second day, and it can be eaten cold, room temperature, or warmed.

NOW FUC#$@## Cook

Til Next Time,
Daniel
Follow me +Daniel Kim 
Asian Chicken wings with Dipping sauce




Wings
2 tbsp of veg oil
30-40 chicken wings
2 tablespoon of smoked salt
2 teaspoon of finely ground black peppers

Sauce
1 cup water
1/2 cup Rice Wine Vinegar
1 cup ginger
2 to 3 minced garlic cloves
2 to 3 tablespoons honey
1/3 cup brown sugar
2 tablespoons Thai Sweet Chili Sauce
1 tablespoon Chile Garlic Sauce
2 tablespoons of Soy Sauce
1 stalk of chopped green onions

Method
Line 2 baking sheets with Aluminum Foil and Wire Rack. Preheat your oven to 450 degrees Fahrenheit. Drizzle Chicken with oil. Place you chicken on the wire rack, that bake fore twenty to thirty minutes, until cooked through and crispy.

Grate your ginger and garlic with a microplane into a bowl. Add the water, vinegar, honey, sugar, the sauces, and the chopped green onions. 

Instead of tossing the sauce, I like to serve the wings with like a "dipping" sauce, which makes you fingers clean.

I prefer dipping my wings, but if you would like, you can put the sauce in a sauce pan and simmer until it has reduced significantly on low heat until it is syrupy. Then coat chicken.

Til Next Time,
Daniel

1 1
Oven Fried Crispy Green Tomatoes

Ingredients
1/2 cups of coarse ground cornmeal
1/2 cups of Panko Bread Crumbs
1 tsp of black pepper
1 tsp of garlic powder
1 tsp of onion powder
1 tsp of smoked paprika
1 tsp of kosher salt
5 medium green tomatoes (sliced 1/2 inch thick)

Equipment
Baking Rack
Foiled Sheet Pan
Oven

Method


Preheat oven to 325 degrees F (165 degrees C). Lightly grease a medium baking sheet.
In a small bowl, mix the cornmeal, dill, salt, and pepper. Dip tomato slices into the mixture, coating both sides. Arrange coated slices in a single layer on a medium baking sheet.
Bake 45 minutes in the preheated oven, until crisp and golden brown.

Only 100 Calories, compared to the Deep Fried Version, which is 400 Calories. You should really fucking make this. Now go fucking Cook

'Til Next Time

-Daniel.
Follow me +Daniel Kim 





Chicken and Wild Rice Casserole
ingredients

  • 4 ozs long grain and wild rice mix
  • 103/4 ozs condensed reduced fat reduced sodium cream of mushroom soup(undiluted)
  • 1/4 cup dry white wine (chicken broth)
  • cooking spray
  • 1/2 cup sliced mushrooms
  • 1/2 cup green onions (sliced)
  • 4 cups chicken breast (chopped cooked)
  • 2 tbsps fresh parsley (chopped)
  • 1/4 tsp salt
  • 2 ozs pimiento (diced, drained)

Method

  1. Preheat oven to 350°.
  2. Cook rice according to package directions, omitting seasoning packet. Combine soup and wine in a saucepan; cook over medium heat until heated.
  3. Coat a small skillet with cooking spray; place over medium heat until hot. Add mushrooms and onions; sauté 2 to 3 minutes or until tender.
  4. Combine rice, soup mixture, mushroom mixture, chicken, and remaining ingredients, stirring well. Spoon mixture into a 1 1/2-quart baking dish coated with cooking spray. Bake at 350° for 15 minutes or until thoroughly heated. Serve immediately.





Very delicious, and only 90 calories. Now Go Fucking Cook!

'Til Next Time

-Daniel.
Follow me +Daniel Kim