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Single guy needs healthy easy recipes

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My good friend who has been eating out 3 meals /day for years wants to start cooking at home. He CAN cook but hasn't for years. He needs easy fairly quick healthy recipes. He follows a South Beach type diet but the only seafood he likes is shrimp and sushi grade tuna. He pretty much shuns carbs.. Please post recipes , appropiate cooking web sites, blogs or cookbooks. Thanks in advance.

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  1. Here are two amazing chicken recipes using dry herbs; “herb’s de provence” combination of herbs(readily available at most grocers. Make sure they're not too old). Be sure to rub the herbs thoroughly between your hands before applying them. This herb combo is amazing on Beer Can Chicken and my mother’s roast chicken. The oven roasted chicken is absolutely one of the very best chicken recipe’s you will ever try. Your friends and family will be blown away! My mom tweaked this recipe for the last 30 years and came up with the perfect one so, stick to it and you’ll love it....well sometimes I substitute a different blend of herbs but keep everything else the same. High quality dry herb’s makes a huge difference...cheap herbs are usually old and flavorless.

    HERBS DE PROVENCE BEER CAN CHICKEN: Get your grill preheated to 375 degree's. Beer can chicken stands are available but not necessary.

    Ingredients:

    Approximately 3.5lb whole chicken

    3-5 tablespoon’s of herb’s de provence

    kosher salt to taste

    3- tablespoons (or more...careful not to use too much, It could catch on fire. Use just enough olive oil so it’s not dripping all over) of extra virgin olive oil-works best because of it’s low burning point. Makes skin really crispy.

    Fresh ground pepper to taste

    Directions:

    Wash and dry chicken thoroughly inside and out.
    Rub olive oil all over bird inside and out
    Rub kosher salt inside and out to taste and finally pepper
    Rub herb’s de provence all over inside and out

    1⁄2 of a beer in the can (you can’t waste the other half so you must drink it). Add a few sprigs of fresh herbs to can leaving enough room beer and herbs to breath.

    Turn off one of the burners and place the bird over the can on the grill over this burner and prop up the legs in front of the bird.

    Close grill lid and cook for 45 minutes before checking. Adjust temperature if needed when bird appears to be burning (not likely). Cook another 15-25 minutes or until juice from bird is clear.

    When bird is done, remove from grill and cover with foil and let stand for 10-15 minutes before serving

    LOLA MONCADA OF NEW ORLEANS ROASTED CHICKEN: This recipe is unbelievable! My mom tweaked this for the last 30 years so stick to the recipe, you’ll love it.

    Marinating for 4-6 hours is best (overnight marinating is too long...the acid from the lemon starts to cook the bird and break down the ingredients). Roast or bake in a conventional oven at 375 degree’s for no more than 75 minutes total.

    Ingredients:

    3-3.5 lb whole chicken
    1-2 tablespoons of extra virgin olive oil
    1⁄2 teaspoon ground pepper
    Fresh Lemon juice from 1 lemon (you can use juice from only 1⁄2 lemon if you don’t like it lemony)
    6 large garlic cloves squeezed through the garlic press
    Optional fresh herbs: Cut back on some of the dry herbs below and add your favorite fresh herbs under skin and in the cavity of the bird.
    TWO OPTIONS FOR DRY HERBS:
    3-5 tablespoon’s of herb’s de provence
    OR
    1 tablespoon of Italian or Greek oregano, 2-3 tablespoons of rosemary, 1 teaspoon of whole fennel seed
    2 tablespoons of Japanese Tamari (do not substitute with soy sauce)
    2 tablespoons of Italian red balsamic vinegar from Modena (do not substitute with other vinegars)
    1⁄2 to 3⁄4 teaspoon of coarse salt - OPTIONAL (careful not to over salt...there’s salt in the chicken stock as well as the Tamari)
    1 regular sized can of lower sodium chicken broth (around 14 fluid ounces), preferably organic. If you only have the regular sodium chicken broth then, do not add the optional coarse salt.
    1⁄2 cup of dry champagne (optional-try the recipe once without champagne-use more chicken broth in the roasting pan if you don’t use champagne)
    2-3 large potato’s peeled and cut in long thick sections / place in cold water until ready to use.

    Directions: If you follow the recipe, you’ll be blown away at how amazing it is.
    Drain potato’s and place in roasting pan.
    Wash and dry bird thoroughly then place in roasting pan over potato’s.
    In a jar or Tupperware bowl with lid combine all of the ingredients (except for the chicken broth and potato’s) and close tightly.
    Shake marinate for 30-60 seconds and let stand for 5 minutes.
    Pour marinate over bird and potato’s inside and out and let stand covered in refrigerator for 4-6 hours. Try and cover the potato’s with bird as much as possible.

    Remove bird from refrigerator and let stand for 20 minutes prior to cooking.
    Preheat oven to 375 degree’s. Total cooking time is typically 70 minutes depending on size of bird.
    Mix 1⁄2 can of chicken broth with 1⁄2 to 1 cup of dry champagne (add more chicken broth when champagne is excluded)
    Pour chicken broth and champagne mixure in bottom of roasting pan.
    Place roasting pan with chicken and potato’s on middle rack uncovered.

    Cook bird with breast side down for 30 minutes.

    Turn bird breast side up and then baste (baste once only-basting throughout the cooking time will make for soggy skin) top of bird with the liquid in bottom of pan. Add more heated chicken broth and champagne to pan if needed.

    Cook for another 40 minutes or until skin is relatively dark and crispy.
    Remove from oven and cover tightly with foil. Let stand for 10-15 minutes before serving.
    This recipe is amazing with mashed potato’s as well. Use the juice from the bottom of the pan.

    Please report back with your results.

    Enjoy.

    I dry some of my oregano and thyme. It's easy--just leave fresh stems on the counter until dry, remove stems and store dried leaves in plastic bags. Home-dried herbs are much tastier that store-bought.

    1. Tell him to embrace eggs.
      www.eggs.ca

      1. As a once veganite, I still enjoy vege meals. I never eat red meat to this day. Try-soyrizo, soy style chorizo. Great in egg whites! as a chili item, taco or ? Another is Smart Dogs, fat free, meat free, cholestrol free, 9 grams of protein in each dog and only 2 grams of carbs per dog. I eat like anyone would have a hot dog, in eggs, vege chili, alone, atop salad....:)KQ