Citrus Beef & Olive Stew

Entrees, Recipes


2 lb.Boneless Beef Chuck – Cut into 1″ cubes
2Carrots – Cut into 1/2″ rounds
2Anchovy Filets – Patted Dry
2 tbspOlive Oil
2 clovesGarlic – Thinly Sliced
1Yellow Onion
1 cupKalamata Olives
1 cupBeef broth or stock
1Bell Pepper
1Orange – For the peel and zest
2 tbspRed Wine Vinegar
1 cupFlat Leaf Parsley – Roughly Chopped
 Salt & Pepper to Taste

Preheat oven to 325F

In a medium dutch oven toss beef with 2 tsp salt & 2 tsp pepper. Add 1/2 of the carrots, all the anchovies, garlic, and onion. Toss, cover and place in the oven for 1 hour.

Remove pot from oven and stir in 1/2 cup of olives. Return to the oven and cook uncovered until tender. About 30 minutes.

Make 1 tbsp of orange zest from the orange and set aside. Using a vegetable peeler take 4 to 5 strips of orange peel and set aside.

Transfer meat to a bowl. Pour juices into a bowl through a fine mesh strainer. Add up beef broth to make a total of 1 1/2 cups of liquid.

Pour juices back into the dutch oven and bring to a boil scraping up all the brown bits in the pot. Reduce heat to medium and simmer until liquid is reduced by 1/4. About 5 minutes.

Add remaining carrots and the peppers. Simmer until vegetables are tender. 10 to 15 minutes. Add orange peels & beef. Cook for 5 minutes until sauce thickens a little and sticks to the beef. Add remaining olives, orange zest, vinegar, 1/2 parsley. Stir and add salt and pepper to taste.

Finish with remaining parsley.

Flat Iron Steak with Eggplant Ragu

Entrees, Recipes


1 1/2 lb. Flat Iron Steak – Sliced into thin strips
4 tbsp Olive Oil
1 lb. Eggplant – Cut into 1 inch chunks
14.5 oz. Can of Diced Tomatoes
4 cloves Garlic – Minced
2 tsp Dried Oregano
3/4 tsp Ground Cinnamon
1/2 cup Fresh Mint Leaves – Rough Chopped
1.5 oz. Feta Cheese – Crumbled
  Salt & Pepper to Taste


In a large skillet brown the steak in 2 tbsp of olive oil and set aside

In the same skillet, over medium high heat add 2 tbsp olive oil and eggplant, 1 tsp salt, and cook until eggplant is slightly softened. Reduce heat to medium and add the can of tomatoes and all juices, garlic, oregano, and cinnamon. Cook until slightly thickened, about 5 minutes. Add the steak and any juices back to the skillet and 1/4 cup of mint. Stir briefly and set aside.

Arrange steak on a platter and spoon ragu over the top. Or serve in a small bowl. Finish by sprinkling crumbled feta cheese and remaining fresh mint.

Chicken Thighs in Lemon Butter w/ Capers

Entrees, Recipes

This is an easy and quick weeknight meal. I love chicken thighs because they are difficult to over cook and they have tons of flavor. I’ve always preferred dark meat on birds to the white meat. This dish should take no more than 30 minutes from start to finish. I served this along side some pan seared asparagus and sauteed mushrooms.

The picture above only shows 3 chicken thighs because this was a dinner for me and my wife so 4 would have been over kill. My general rule for this dish is to use 1 tablespoon of butter per chicken thigh and you can easily adjust the rest to taste. So, this can easily converted to be a quick meal for 1 or 10.


  • 4 Chicken Thighs, skin-on & bone-in
  • 1 tsp Herbs de Provence (Italian Seasoning)
  • Salt & Pepper to taste
  • 4 tbsp Butter
  • 1 Lemon
  • 3 tbsp Capers


Preheat oven to 400F.

Add salt, pepper, and Herbs de Provence to both sides of the chicken thighs. In an oven proof skillet over medium high heat place chicken thighs skin side down. And cook thighs for about 7 minutes until the skin is crispy and golden. Flip thighs over and place in the oven for about 20 minutes or until the internal temperature is about 170F.

While the chicken is in the oven cut the lemon in half. Put half to the side and slice the other half into thin slices.

Remove pan from the oven, put the chicken thighs on a serving plate, and place the skillet over medium heat. BE CAREFULE BECAUSE THE HANDLE WILL BE EXTREMELY HOT! Add the butter, the juice of half the lemon, and half the lemon slices to the pan. Using a spoon to scrape up any bits at the bottom of the pan. Add the capers and continue to cook to reduce the sauce slightly.

Spoon the sauce over and around the chicken thighs and garnish with the remaining lemon slices.

Doenjang glazed chicken w/ mushrooms

Entrees, Recipes

Doenjang is a fermented Korean soy bean paste. It’s similar to Japanese miso but way more robust. You can find it in many Asian stores but you can substitute Japanese miso which is more widely available in the average supermarket.

The glaze for this dish is pretty potent on its own and you can cut the boldness a bit with some alloluse if you need to. But when it’s done in the oven the juices from the chicken and mushrooms makes a delicious sauce that you can spoon over your chicken or use as a dipping sauce.

Doenjang paste adds a lot of sodium but very few carbohydrates as there is less than 1 gram per teaspoon. I’m using about 15 teaspoons in this recipe so it’s safe to say there are some carbs added but since it’s all in the sauce you’re consuming very little of it unless you end up drinking that delicious sauce at the end.


Doenjang Paste 5 tbsp
Soy sauce 3 tbsp
Rice Vinegar 3 tbsp
Ginger 1 tbsp – finely grated
Pepper 1 tsp
Water 1/4 cup
Allulose powder (optional) 2 tbsp
Button Mushrooms 6 large
Green Onions 3 stalks
Chicken Thighs
(skin on and with bone)


Cover a baking sheet with foil and spray with cooking spray or lightly coat with olive oil. Preheat oven to 450 F.

In a large bowl, combine doenjang paste, soy sauce, rice vinegar, water, ginger, and pepper. Whisk together. If desired add 2 tbsp of allulose powder.

Make two slices in the chicken thighs parallel to the bone and to about bone depth. Coat the chicken in the doenjang mixture making sure to rub into the slices. Place them skin side up on the baking sheet.

Cut the mushrooms into 6 to 8 wedges per mushroom and cut the top 6 inches off the green onions and set aside. Slice the remaining green onions into 2 inch sections. Toss mushrooms and green onions into the doenjang mixture to coat. Scatter the mushrooms and green onions around the chicken on the baking sheet.

Place baking sheet on the middle rack and roast for about 30 to 40 minutes until the thighs register 165F at the thickest part.

Place chicken on a platter with the mushrooms and green onions making sure not to pour sauce over the crisp skin. Slice the remaining green onion tops diagonally and scatter across the top of the chicken.

Add the juices from the sheet pan to a bowl serve along side the chicken.

The nutrition information above does not contain the information for the doenjang paste or allulose powder (allulose is optional anyway). This is the problem with using odd ingredients that most people don’t use. Doenjang paste doesn’t add a lot of calories but it does add a lot of sodium so be aware of that fact.

Recipe: Smoked Sausage w/Roasted Tomatoes and Garlic

Entrees, Recipes


  • Smoked Sausage 5 oz.
  • Garlic 4 cloves
  • Campari Tomatoes 3
  • Green Beans 10
  • Zucchini 1/2
  • Button Mushrooms 2
  • Eggs 2
  • Fresh Oregano 2 tbsp
  • Fresh Thyme 1 tsp
  • Olive Oil 3 tbsp
  • Gruyere Cheese – Shredded 1/4 cup
  • Parmesan Cheese 1/8 cup


Preheat oven to 400°
Cut off the top of the garlic head (opposite end of the root) and place on a cookie sheet root side down. Drizzle 1 tsp olive oil over the top to coat the exposed garlic. Cover with a small piece of aluminum foil and place in oven for approximately 40 min. The garlic should be soft and slightly brown when done. Set aside.

Roast Tomatoes
Place whole tomatoes on a cookie sheet and place under a broiler and turn the tomatoes every few minutes until the tomatoes have been charred on all sides. Set aside.

Place the tomatoes in a food processor. Squeeze the soft garlic cloves from the garlic head into the food processor. Toss in the oregano and thyme leaves and process until it is a rough puree. Add salt an pepper to taste. Process to combine.

In a small skillet over medium heat add 1 tbsp olive oil and saute the green beans, zucchini, and mushrooms separately. Add additional olive oil to saute if necessary and set aside.

In the same skillet, over medium heat, add 1 tbsp olive oil. Pour in tomato and garlic puree and cook for about 2 minutes. Arrange smoked sausage, mushrooms, green beans, and zucchini in the skillet leaving the center open for the eggs. Add 2 eggs to the center of the pan without breaking the yolks. Cook until the whites begin to set around the edges. Then place the skillet under a broiler.

When the whites are set and just before the yolk is cooked to your liking top the skillet with both the Gruyere and Parmesan cheeses and place back under the broiler. Remove from broiler when cheese is melted. Serve sizzling in the skillet.