Oct 23, 2009

Stuffed Chicken Fillets


One of the things I found most difficult in my years as a low carber was having to come up with dishes that were great for low as well as high carbers. Food that’s not only flavorful and looks good (yup, that really matters to me) but is low carb and (relatively) low fat is not always the easiest thing to prepare.

Here’s one of the recipes I used to make a lot: chicken fillet stuffed with bacon, roasted red pepper strips, hard boiled eggs and olives. It might seem like a bizarre combination to you now, but trust me when I say the flavors and structures together are nothing short of fantastic.

‘Nuff said. Let me show you.



3 chicken fillets (I cook for three)
3 oz bacon
1 roasted red pepper
3 hard-boiled eggs
handful black olives
1 1/2 tsp seasoned salt
1/2 a tsp (garlic) pepper
1/2 a tsp dried oregano
flat-leaf parsley
2 tbsp butter



First I cook the bacon. Not until crispy, just until slightly brown.


Mix the spices. I opted for a commercial chicken spice blend, but any type of seasoned salt will work.


I roasted a bell pepper earlier today and cut it in thin strips.


I also thinly sliced a handful—roughly 10 of them—black olives. Use green olives if you prefer those. I’m so easy going.


Cut up the hardboiled eggs. I used 1 for each chicken fillet, but did eat a few pieces while chopping them. My bad!


Give a handful of flat-leaf parsley a rough chop. Where would I be without this stuff?


Use a really sharp knife and cut the chicken fillets lengthways to form a pocket. Be careful not to cut it all the way.


Put the bacon in there, top with a few roasted pepper strips, the egg pieces and olive slices.


Sprinkle the flat-leaf parsley over the stuffing, secure them with two toothpicks and season them on the outside.


Preheat your oven to 400F (200C).


Heat the butter and cook the chicken fillets over medium heat, until brown on both sides. They don’t have to be cooked completely, though, the oven will do the rest.


Line a baking tray (or oven tray) with baking paper, place the chicken fillets on top and give them 15 minutes at 400F (200C). Of course the cooking time depends on the thickness of your chicken.


Serve with a spicy avocado salsa, a green salad and for the high carbers  a rosemary & garlic focaccia or peanut flavored potatoes.


Kay’s Recipe Card

Click here for printable size.

Oct 19, 2009

Brussels Sprouts. The Mash.

  Here’s a slightly different and more rustic way of eating Brussels sprouts. The Dutch way, so to speak. Definitely my way. Pretty straightforward cooking, no frills, nothing fancy, just food as it was meant to be. We like to mash our vegetables in with our potatoes and call it stamppot. Gives you a lot of options to boost the flavor. Now I’m blessed with a son whose favorite vegetable happens…