Low Fat – Chef Tom Cooks ! http://cheftomcooks.com A friendly cooking and recipe blog. Fri, 15 May 2020 15:03:23 +0000 en-US hourly 1 https://wordpress.org/?v=6.0.8 Air Fried Sweet Potato Fries http://cheftomcooks.com/recipe/air-fried-sweet-potato-fries/ http://cheftomcooks.com/recipe/air-fried-sweet-potato-fries/#respond Fri, 15 May 2020 15:03:20 +0000 http://cheftomcooks.com/?post_type=recipe&p=112730
Air Fried Sweet Potato Fries
Servings2-3 servings
Prep Time15 minutes
Cook Time50 minutes
Ingredients
Dipping Sauce
Instructions
  1. In a large bowl, toss sweet potatoes with oil and spices. Season with salt and pepper.
  2. Preheat your air fryer to 375°F. Working in batches, spread an even layer of sweet potato fries in the fryer basket. Cook for 7-8 minutes, flip fries, then cook 7-8 minutes more.
  3. To make the dipping sauce, combine all ingredients in a small bowl and mix well.
  4. Serve fries with dipping sauce.
]]> http://cheftomcooks.com/recipe/air-fried-sweet-potato-fries/feed/ 0 Crispy Air Fryer Chicken Tenders http://cheftomcooks.com/recipe/crispy-air-fryer-chicken-tenders/ http://cheftomcooks.com/recipe/crispy-air-fryer-chicken-tenders/#respond Tue, 13 Mar 2018 22:24:37 +0000 http://cheftomcooks.com/?post_type=recipe&p=111779 These crispy chicken tenders are prepared in an air fryer for a healthier result. Don’t have an air fryer? No problem, just bake them in the oven. Set your oven to 425 degrees F and bake them for 15-20 minutes. Flip them half way through.

chicken tenders

Crispy Air Fryer Chicken Tenders
Servings4
Prep Time15 minutes
Cook Time15 minutes
Ingredients
Instructions
  1. Preheat air fryer to 330 degrees F.
  2. Place flour in a shallow dish, season with salt and black pepper.
  3. Lightly beat eggs in a separate shallow dish.
  4. Combine bread crumbs, Parmesan, seasoned salt, paprika and cayenne pepper in another shallow dish.
  5. Dip the chicken tenders in the flour, then egg, then breadcrumb mixture. Repeat with remaining chicken tenders.
  6. Spray fry basket with non-stick cooking spray. Place the chicken tenders in one single layer in the basket. Spray the top of the chicken tenders with cooking spray.
  7. Place in the air fryer and cook for about 8-10 minutes. Flip the chicken tenders half way through the cooking process. Repeat with remaining chicken tenders.
  8. Serve with your favorite dipping sauce.
]]> http://cheftomcooks.com/recipe/crispy-air-fryer-chicken-tenders/feed/ 0 Asian Turkey Lettuce Wraps http://cheftomcooks.com/2017/01/06/asian-turkey-lettuce-wraps/ http://cheftomcooks.com/2017/01/06/asian-turkey-lettuce-wraps/#respond Fri, 06 Jan 2017 22:30:32 +0000 http://cheftomcooks.com/?p=107258 lettuce wraps

This healthy dish is just what you need in the new year!  Low in fat and carbs.  Serve this as an appetizer or a main dish.

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Asian Turkey Lettuce Wraps
Author: 
Recipe type: Main
Cuisine: Asian
Prep time: 
Cook time: 
Total time: 
Serves: Serves 4
 
Ingredients
  • 1 pound ground turkey
  • 2 tablespoons coconut oil
  • 2 carrots, finely chopped or grated
  • 3 cloves garlic, minced
  • 2 tablespoons fresh ginger, peeled and grated
  • 1 teaspoon Chinese 5 spice powder
  • 1 tablespoon low sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon coconut water
  • 1 head Boston, bibb lettuce or Romain
  • chopped cilantro
  • 2 green onions, chopped
Instructions
  1. Melt coconut oil in a medium skillet over medium-high heat.
  2. Add carrots and saute for several minutes. Add garlic, ginger, turkey and Chinese 5 spice to the pan and saute until turkey is cooked through - about 3 to 5 minutes.
  3. Stir in soy sauce, vinegar and coconut water. Cook for a couple more minutes, stirring well to thoroughly combine.
  4. Put one scoop of turkey mixture into lettuce leaves. Top with green onions and cilantro.
 

]]> http://cheftomcooks.com/2017/01/06/asian-turkey-lettuce-wraps/feed/ 0 Lemon Marinated Grilled Chicken Salad with Lemon-Basil Dressing http://cheftomcooks.com/2016/11/16/lemon-marinated-grilled-chicken-salad-with-lemon-basil-dressing/ http://cheftomcooks.com/2016/11/16/lemon-marinated-grilled-chicken-salad-with-lemon-basil-dressing/#comments Wed, 16 Nov 2016 13:30:33 +0000 http://cheftomcooks.com/?p=107244 salad

This easy to prepare salad is loaded with fresh and vibrant flavors that you’re guaranteed to love.

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Lemon Marinated Grilled Chicken Salad with Lemon-Basil Dressing
Author: 
Recipe type: Salad
Prep time: 
Cook time: 
Total time: 
Serves: serves 8
 
Ingredients
  • For the chicken:
  • 1 tablespoon fresh lemon juice (about ½ lemon)
  • 1½ teaspoons kosher salt
  • ½ teaspoon fresh cracked black pepper
  • 1 teaspoon sugar
  • 3 tablespoons olive oil
  • 4 boneless, skinless chicken breasts
  • For the dressing:
  • ⅔ cup fresh basil
  • 2 tablespoons fresh lemon juice
  • Kosher salt
  • Freshly ground black pepper
  • 1 teaspoon honey
  • 6 tablespoons olive oil
  • For the salad:
  • Grilled lemon chicken, ½ a breast per person
  • Leafy lettuce greens
  • Sliced avocado, ½ an avocado per person
  • Halved cherry tomatoes
  • diced red onion
Instructions
  1. In a small bowl, whisk together lemon juice, salt, pepper, sugar and olive oil. Place chicken in a large sealable bag and pour in the marinade. Seal the bag, pressing out as much air as possible. Let rest in the fridge for 30 minutes, flipping halfway through.
  2. Meanwhile preheat grill. Pull the chicken out of the marinade and let any excess drip off. Grill the chicken for 6 to 8 minutes per side or until cooked through.. Let rest for 5 minutes, then slice as needed.
  3. To make the dressing, place the basil leaves in a small food processor or blender, and pulse until chopped. Add the lemon juice, salt and pepper black pepper and honey, pulsing to combine. Add the olive oil, and process until combined. Season to taste with additional salt, pepper and honey.
  4. To assemble the salad, line each plate with lettuce leaves, then top with sliced chicken, avocado, tomatoes and red onion. Drizzle basil dressing over top. Sprinkle lightly with salt and pepper.
 

]]> http://cheftomcooks.com/2016/11/16/lemon-marinated-grilled-chicken-salad-with-lemon-basil-dressing/feed/ 1 Lemon Marinated Grilled Zucchini & Summer Squash http://cheftomcooks.com/2016/07/18/lemon-marinated-grilled-zucchini-summer-squash/ http://cheftomcooks.com/2016/07/18/lemon-marinated-grilled-zucchini-summer-squash/#respond Mon, 18 Jul 2016 18:38:31 +0000 http://cheftomcooks.com/?p=107197 grilled zucchini
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Lemon Marinated Grilled Zucchini & Summer Squash
Author: 
Recipe type: Side Dish
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings
 
Ingredients
  • 3 medium Zucchini
  • 3 medium yellow summer squash
  • ¼ cup Olive Oil
  • 1 teaspoon Kosher Salt
  • 1 teaspoon Black Pepper
  • 2 whole Lemons, Zested
Instructions
  1. Cut off the tops and bottoms of the zucchini and slice them into quarters, lengthwise. Place them all in a large plastic zipper bag. Drizzle in olive oil, 1 teaspoon salt, pepper, 1 tablespoon lemon zest and the juice of two lemons. Seal the bag and shake around a bit so that the zucchini is well coated. Set aside for about 20 minutes to marinate.
  2. Grill the zucchini on all three sides over medium-low heat until nice and tender, take caution not to burn them.
 

]]> http://cheftomcooks.com/2016/07/18/lemon-marinated-grilled-zucchini-summer-squash/feed/ 0 Vegan Zucchini-Asparagus Gratin http://cheftomcooks.com/2016/03/29/vegan-zucchini-asparagus-gratin/ http://cheftomcooks.com/2016/03/29/vegan-zucchini-asparagus-gratin/#respond Tue, 29 Mar 2016 16:04:11 +0000 http://cheftomcooks.com/?p=107077 zucchini asparagus gratin

This recipe calls for vegan Parmesan cheese, you can get the recipe for it here.

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Vegan Zucchini-Asparagus Gratin
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 2-4 servings
 
Ingredients
  • 2 medium zucchini squash, sliced in thin rounds (I used 1 zucchini, 1 yellow)
  • 1 small bundle thin asparagus
  • ½ onion, cut into thin rings
  • salt and black pepper
  • ¾-1 cup vegan Parmesan cheese
  • 2.5 Tbsp olive oil
  • ¼ tsp garlic powder
Instructions
  1. In a 10-inch cast iron or oven safe skillet, sauté onion in ½ Tbsp olive oil over medium-low heat until soft – about 10 minutes – seasoning with a pinch of salt and black pepper. Set aside.
  2. Preheat oven to 400 degrees F.
  3. Slice squash into very thin slices, about ⅛th-inch thick.
  4. Cut off the top 2-3 inches of the asparagus. That’s the only part you’ll be using. Save the rest for another dish.
  5. Add asparagus and squash to a mixing bowl and top with remaining 2 Tbsp olive oil, ¾ tsp salt, pinch of black pepper, ¼ tsp garlic powder, and 2 Tbsp of the vegan parmesan cheese. Toss to coat.
  6. Spread the slightly cooled onions around in the bottom of the skillet to create an even base. Top with squash, layering green and yellow as you go (if you did two colors). It doesn’t have to be perfect. Just start on the outside and work your way in, keeping them in line as much as possible. Once the squash is arranged, tuck pieces of the asparagus into the layers in a circular motion.
  7. Top with an even layer of the vegan parmesan cheese (~3/4 cup) and bake at 400 degrees F for 30 minutes. Then broil on high for the last 1-2 minutes to toast up the top (optional, but recommended). Let rest for a few minutes before serving.
 

]]> http://cheftomcooks.com/2016/03/29/vegan-zucchini-asparagus-gratin/feed/ 0 Crockpot Turkey Chili http://cheftomcooks.com/2016/01/25/crockpot-turkey-chili/ http://cheftomcooks.com/2016/01/25/crockpot-turkey-chili/#respond Tue, 26 Jan 2016 03:00:06 +0000 http://cheftomcooks.com/?p=107028 turkey chili
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Crockpot Turkey Chili
Author: 
Recipe type: Main Dish
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Ingredients
  • 1 lb. lean ground turkey
  • 1 medium onion, chopped
  • 1 medium green bell pepper, chopped
  • 4 clove minced, fresh garlic
  • 1 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • ½ tsp. ground coriander
  • dash cayenne pepper
  • 15.5 oz. canned, kidney beans, rinsed, drained
  • 15.5 oz. canned, canellini beans, rinsed, drained
  • 14.5 oz. canned, Ro-Tel, diced tomatoes with chiles, undrained
  • ¾ cup chicken stock
  • salt, to taste
Instructions
  1. Spray large saucepan with cooking spray. Cook turkey and onion over medium-high heat for 5-7 minutes, stirring constantly to break up the turkey. Transfer to crockpot
  2. Stir in all of the remaining ingredients until combined.
  3. Cook on high for 2 hours. Season to taste with salt.
 

]]> http://cheftomcooks.com/2016/01/25/crockpot-turkey-chili/feed/ 0 Powerful Purple Smoothie http://cheftomcooks.com/2016/01/06/powerful-purple-smoothie/ http://cheftomcooks.com/2016/01/06/powerful-purple-smoothie/#respond Wed, 06 Jan 2016 15:58:50 +0000 http://cheftomcooks.com/?p=107011 This is a great smoothie to start your day with.  It gives you tons of energy to get you though the day.

purplesmoothie

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Powerful Purple Smoothie
Author: 
Recipe type: Smoothie
Prep time: 
Total time: 
Serves: Serves 2
 
Ingredients
  • 1 cup apple juice
  • 1 cup frozen blueberries
  • 1 cup Anjou pear
  • ½ cup low-fat yogurt
  • ½ cup curly kale, stems removed
  • 2 tablespoons organic flaxseed oil
  • juice of ½ lemon
Instructions
  1. Combine all ingredients in a blender and process until smooth.
 

]]> http://cheftomcooks.com/2016/01/06/powerful-purple-smoothie/feed/ 0 White Bean & Tomato Risotto http://cheftomcooks.com/2015/10/13/white-bean-tomato-risotto-2/ http://cheftomcooks.com/2015/10/13/white-bean-tomato-risotto-2/#respond Tue, 13 Oct 2015 15:52:06 +0000 http://cheftomcooks.com/?p=106949 white bean risotto
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White Bean & Tomato Risotto
Author: 
Recipe type: Main
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: Serves 4
 
Ingredients
  • Nonstick cooking spray
  • ⅓ cup finely chopped onion
  • 1 garlic clove, minced
  • 1 18.5 ounce can cannellini beans, rinsed and drained
  • 1 cup arborio rice
  • 1 14 ounce can vegetable or chicken broth
  • ½ cup water
  • 1 14½ ounce can diced tomatoes, drained
  • ½ cup finely shredded Parmesan cheese
  • 3 tablespoons chopped Italian parsley
Instructions
  1. In a 3-quart saucepan heat 1 tablespoon olive oil over medium.
  2. Add the onion and garlic and cook for 3 minutes or until tender.
  3. Stir in the rice. Cook and stir for 1 minute.
  4. Add broth, water and beans; bring to boiling. Reduce heat and simmer, covered, for 20 minutes.
  5. Stir in tomatoes, cheese, and parsley. Remove from heat and let stand, covered, for 10 minutes.
 

]]> http://cheftomcooks.com/2015/10/13/white-bean-tomato-risotto-2/feed/ 0 Loaded Quinoa Veggie Burgers http://cheftomcooks.com/2014/04/17/loaded-quinoa-veggie-burgers/ http://cheftomcooks.com/2014/04/17/loaded-quinoa-veggie-burgers/#respond Thu, 17 Apr 2014 20:15:55 +0000 http://cheftomcooks.com/?p=2563 veggie burger

1/2 cup uncooked quinoa
1 carrot, diced
1 shallot, diced
2 cloves garlic
15 ounces can black beans, drained and rinsed
1/4 cup Italian seasoned dried breadcrumbs
1 large egg, lightly beaten
1 tablespoon ground cumin
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoons olive oil

In a small pot, bring 3/4 cup water to a boil. Add quinoa, cover, and reduce heat to low. Cook until liquid is absorbed, 12 to 14 minutes; set aside.

In a food processor, pulse carrot until finely chopped. Add cooked quinoa, shallot, garlic, beans, breadcrumbs, egg, cumin, salt, and pepper; pulse until combined but still slightly chunky. Form the mixture into four even patties.

In a large nonstick skillet, heat the oil over medium; cook burgers until browned on each side, about 8 minutes per side.

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