Tag Archives: Cooking spray

Ditchin’ the salad bar: A tribute to Sizzler’s Malibu chicken

fatdude_malibuchicken

I butchered and froze the various parts of three chickens early last week and I’ve been thawing it out in phases for different recipes: stock from the bones for beans and soup; coconut “fried” chicken and grilled coconut curry chicken with the thighs; Buffalo sauce with Greek yogurt ranch on the wings from “Cook This, Not That”; and a Philly chicken “cheesesteak” with one of the breasts.

I haven’t decided what to do with the legs yet, but I’m leaning toward rubbing them down in pesto and roasting them in the oven.

We were going to do chicken tikka masala with rest of the thawed out breasts but Indian food is freakin’ complicated and I didn’t feel like measuring out 100 different spices. I was about to make more of that cheesesteak chicken when the craving for Sizzler’s Malibu chicken hit me simultaneously in belly and brain.

I must have seen a Sizzler commercial during football and the propaganda worked.

My brain did a quick scan: Chicken and ham, check. Panko, check. Mustard, mayo, honey; yup.

It was on.

I ran the chicken through the batter station and par-pan-fried it on each side. They roasted at 400 degrees for 10 minutes before I pulled it out of the oven.

I covered it with the ham and slivers of muenster cheese. In general 2 oz. of deli meat is 50 to 60 calories and 1 oz. of cheese is 100 calories. I know I’ll spend 160 extra calories in the name of good taste, and you shouldn’t be afraid to either if you are eating lean all the time.

I whipped up the sauce while the chicken cooked for another 5 minutes. Equal amounts of yellow mustard and low-calorie olive oil mayo with a drizzle of honey. You’ll want about a tablespoon for each breast. That’s about 50 calories.

When the chicken is done put it on a plate, spoon some of the sauce on it and sprinkle with a little parsley for some fresh zip. The simple sauce is greater than the sum of its parts and you can’t argue with tender chicken in a crunchy coating covered in salty ham and gooey cheese.

I grew up eating at Sizzler. All you can eat shrimp as a kid, and later steak and Malibu chicken dinners with mom when I got older. I’ve since left the restaurant and its bountiful buffet behind, but with this recipe in my arsenal the loss of dinosaur-shaped chicken nuggets and garlic toast doesn’t sting as much.

Menu 30: Veggin’ out

I’m back in the kitchen this week after a long time away from Chef Brian’s menus, and while I have been cooking blog repeats and simple meals at home, I’m definitely glad to be back in the Fat Dude kitchen.

Chef Brian wrote this menu some time ago, meant as a way to get me back into healthy eating after I let my waistline go to hell for the last couple of months of 2011.

But, as it turns out, I don’t need a kick start because I’ve been hitting the gym since the beginning of the year. And now that I have an exercise routine down, it’s time to get the knives out once again. Here’s what’s cooking for Menu 30: Veggin’ out:

Week 30, Meal 1: Black bean and spinach enchiladas verde

Week 30, Meal 2: Veggie-tofu stir fry with umeboshi plum vinegar soy sauce

Week 30, Meal 3: Vegetarian paella

As always, each recipe makes 2 servings, though you might have some leftovers with these recipes. But when has that ever been a bad thing? Follow the link the shopping list. Continue reading Menu 30: Veggin’ out

Week 29, Meal 2: Chicken “milanese” salad

Week 29, Meal 2: Smoked paprika dusted chicken “milanese” with mixed greens, manchego, dried cherries, pine nuts and orange-sherry vinaigrette

(Yield: 2 servings)

Chicken
12 oz. chicken breast, butterflied, pounded thin
1–1/2 t smoked paprika
salt and pepper, to taste
cooking spray, as needed

Salad
5 oz. mixed greens
2 oz. manchego cheese, shaved
1/3 c dried cherries
2 T pine nuts, toasted

Dressing
1 T orange juice concentrate
1 T sherry vinegar
1 T vegetable or grapeseed oil

1. Season the pounded chicken breast with salt, pepper and smoked paprika.

2. Heat a large saute pan over medium-high heat and spray with cooking spray. Saute the chicken breast on each side for 3-4 minutes, until cooked through. Reserve.

3. In a large bowl, mix greens, cherries, pine nuts and half of the manchego cheese.

4. In a small bowl, whisk together the orange juice concentrate, sherry vinegar and oil.

To plate: Lay the chicken cutlet on the bottom of the plate and top with the salad. Finish by topping with the remaining cheese.

Week 29, Meal 1: Salmacado salad and the no-oil salad dressing

I think years of processed and fast foods muddled my expectations of what food could be, because every time Chef Brian puts together an all-star dish, I’m like “Dang, this is the best thing ever. How’d he get fill in the blank to taste like this?”

For this dish, the “blank” is a salty-sweet honey and fish sauce glazed salmon sitting on a salad of creamy avocado and tropical fruit. A no-oil salad dressing, made with light coconut milk and peanut butter, and punctuated by jalapeno, shallot and cilantro, tie this whole plate together. It’s fresh fare prepared with care; light, but enough to satisfy this fat dude.

While the fish was fresh, the protein for my other two salads went bad within a day (thanks Whole Foods), and because I’m on a blogging budget, I’m holding off on making those other two salads until I can afford to next week. But without further ado, here’s Week 29, Meal 1: Glazed salmon over spinach salad with mango, avocado and coconut-peanut dressing. Continue reading Week 29, Meal 1: Salmacado salad and the no-oil salad dressing

Week 28, Meal 1: A deceptively simple chicken dinner

We’re kicking off Southern week with one of Chef Brian’s most flavorful dishes to date, Week 28, Meal 1: Blackened chicken over black eyed peas, kale and ham hock.

What comes off the menu sounding deceptively simple is actually a bowl of steamy pork broth crowded with nutritious kale, savory ham hock, earthy black eyed peas, sweet corn and a juicy chicken breast that’s been kicked up with one awesome spice rub.

I suggest doubling the recipe on this one. Trust me, you’ll want leftovers. Continue reading Week 28, Meal 1: A deceptively simple chicken dinner

Week 27: Thai-m for Thai

Chef Brian’s put out quite a few ethnic menus in the past–Italian, Mexican and Vietnamese dishes come to mind most–but one country he’s left alone until now  is Thailand.

“It kinda surprises me that I haven’t done any Thai menus considering I love it so much, but now is as good a time as any,” he wrote to me.

True, this blog was born at a Thai restaurant–in many people’s opinions one of the best, if not the best in the country–yet we’ve failed to bring some of  those flavors into the Fat Dude kitchen.

No longer. Here’s what’s cooking:

Week 27, Meal 1: Shrimp green curry

Week 27, Meal 2: Tom Kha Gai

Week 27, Meal 3: Grilled catfish with Thai tamarind-chile sauce over cabbage slaw

The seafood recipes make two portions and the Tom Kha Gai soup recipe makes four portions. Follow the jump for the shopping list. Continue reading Week 27: Thai-m for Thai

Week 26, Meal 1: If you like orange and ricotta …

Once upon a couple of years ago I reached into a cookbook Chef Brian gave me for Christmas and took a stab at his waffle recipe.

It was through this recipe that I learned the very important distinction of weight vs. volume — needless to say I chose the wrong measurement and ended up with super-flat waffles. Thankfully, it doesn’t matter if pancakes are flat because, you know, they’re supposed to be.

Here’s the idiot-proof recipe (don’t hold me to that) for Week 26, Meal 1: Orange-ricotta pancakes with honey-pistachio yogurt.

Continue reading Week 26, Meal 1: If you like orange and ricotta …

Week 26: BFD2

I live in a world where my wife thinks it’s crazy to eat breakfast — my favorite meal of the day — for dinner.

So, take it from me, it’s a big-f’n-deal when I get some BfD. It’s an even bigger deal when Chef Brian is in charge of the menu because he’s just as good at making yummy morning fare as he is at crafting dressed-up dinners.

Here’s what’s cookin’:

Week 26, Meal 1: Orange-ricotta pancakes with honey-pistachio yogurt

Week 26, Meal 2: Parmesan polenta topped with asparagus, leek and poached eggs with prosciutto, tomato and basil salsa

Week 26, Meal 3: Turkey pastrami hash and eggs

As always, each recipe makes two portions. Follow the jump for the shopping list. Continue reading Week 26: BFD2

Week 25, Meal 3: Chicken taco deluxe

The tacos I used to eat were mostly made of that oat-beef crap they sell at Taco Bell.

Sure, I’ve encountered my fair share of traditional tacos (corn tortilla, meat, onions, cilantro, salsa), but never in my life have I eaten as many as I have since coming to work in Santa Ana last year. They’re low in calories, freshly prepared and contain little, if any, processed nonsense.

While I’m all good with simple, I’m definitely not gonna hate when something with many components comes together to create the perfect bite.

Here’s Week 25, Meal 3: Chicken tacos with avocado puree, lime sour cream, and grilled corn-jicama salsa.

Continue reading Week 25, Meal 3: Chicken taco deluxe

Week 25, Meal 2: I’ve never had fish like this

I’ve had plenty of fish and salsa dishes, but I’ve never had one like this.

For the second meal of Week 25, Chef Brian’s bringing ahi back with a coriander-and-garlic-spiked marinade that had my palate wondering what the heck hit it. The corn and black bean salsa is familiar enough, but a hint of basil elevated the flavors even more.

Add to it the coolness of sour cream, the creaminess of pureed avocado and a whole lot of sour citrus and you’ve got one heck of a fiesta in your tummy. (So yummy, so yummy.)

Without further ado, here’s Week 25, Meal 2: Coriander and garlic marinated tuna over corn and black bean salsa with avocado puree and lime sour cream. Continue reading Week 25, Meal 2: I’ve never had fish like this

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