a yummy plate of chicken pasta

Chicken Pasta with Zing is Italian comfort Food at its Best

Lunch at an Italian bistro is simply not complete without a delicious plate of spinach lasagna or spaghetti Bolognese. Pasta is one of the best things to come out of Italy.
Making pasta has become an art for Italians. So much so that it became so diverse. There are a hundred types of pasta to choose from, thanks to them.
It is a pleasure for every working mother to cook special and tasty dishes for her family at her own comfort. One such dish is chicken pasta, which is sure to delight even the pickiest child.

However, when we talk about chicken pasta recipes, we are not just referring to the typical “meat and tomato sauce over spaghetti” meal. Since chicken meat is such a versatile ingredient, you can incorporate it into a wide variety of pasta recipes, including bolognese, carbonara, alfredo, and even stir fry. Fat-conscious cooks can replace pork and beef in their favorite chicken pasta recipes.
Here are two varieties of chicken pasta recipes for you and your family to enjoy …

Chicken Pasta (Cajun Chili Style)


4 boneless, skinless chicken breast halves
4 teaspoons Cajun seasoning
4 tablespoons butter or margarine
3 cups heavy cream
1/2 teaspoon lemon pepper seasoning
1 teaspoon salt
1 teaspoon black pepper
1/4 teaspoon garlic powder
8 oz. penne pasta, cooked and drained
2 roma tomatoes diced
Grated Parmesan cheese (for sprinkling)


1) Lightly moisten the chicken breasts with water.

2) Inside a resealable plastic bag, pour your Cajun seasoning, making sure the inside of the bag is dusted with seasoning. Put the chicken breasts in the bag. Shake the bag until the chicken is completely coated with your seasoning. Add more seasonings if necessary.

3) Sauté the chicken in a large skillet with 2 tablespoons of butter over medium heat. Adjust your stove flame as needed to prevent overcooking.

4) When the chicken is half cooked, begin making the sauce by mixing the heavy cream, 2 tablespoons of butter, and other seasonings in a second skillet over medium heat. Stir occasionally.

5) Once the cream sauce starts to bubble, add your pasta and turn off the stove. Stir very well.

6) Once the chicken is cooked, cut it into strips on a cutting board.

7) To serve, distribute pasta and sauce onto serving plates. Top with chicken strips, diced tomatoes, and Parmesan cheese. If you want to add more spices to your pasta, sprinkle additional Cajun seasoning on top.

Chicken Penne Pesto


2 large boneless skinless chicken breasts, diced
10oz / 300g Penne (or other, you can replace with paste of choice)
5 tablespoons pine nuts
1 teaspoon of sea salt
3 tablespoons fresh basil, finely chopped (or replace with 3 teaspoons dried basil)
4 tablespoons of extra virgin olive oil
1-2 garlic cloves, crushed
Parmesan cheese (for sprinkling)


1) Boil the pasta in salted water. To prevent the paste from sticking, add a little olive oil.

2) With very little oil, fry the diced chicken in a frying pan or frying pan.

3) While cooking the pasta and chicken, grind the pine nuts and sea salt in a mortar or blender. Add basil, olive oil, and garlic to your ground pine nuts and salt to complete the pesto sauce. Mix well in a large plate.

4) Place the cooked pasta and chicken on the plate containing the pesto sauce and mix well. Sprinkle Parmesan cheese on top. Add more pine nuts to decorate. And ENJOY!


Traditional Hanukkah Latkes- Feel Good About These High Fiber Recipe!

Put on your yamulke … here comes Hanukkah! Good. It’s official. This calendar year, the eight-day winter festival begins on the same day as Christmas. Here’s a hint. Regardless of the holiday you celebrate, choose foods rich in fiber if you want to control excessive intake.
Eating foods rich in fiber will satisfy your hunger and make you feel full. By selecting high-fiber recipes for Hanukkah, you can offer foods that could likely reduce fat absorption. That, holiday folks, is a huge plus to avoid the dreaded holiday weight gain. Just remember that the goal is to consume 25 to 35 grams of fiber per day.
The Hanukkah tradition of frying in oil is considered the culinary symbol of lighting a menorah. What would Hanukkah be without the latke? There are always some much-loved dishes and foods on the table, but you can easily tweak those classics with a few precious grams of fiber. Who knows? Perhaps they will become part of the family tradition for years to come.
Kitchen97 would like to share two delicious but very different recipes for high fiber latke (aka potato pancakes). Your guests will be pleasantly surprised to learn that fiber is not only delicious but also nutritious! Enjoy!

White bean latkes with herbs and zucchini
6 servings

1 cup zucchini, grated (about 4 ounces)
1 small onion, minced
2 butter spoons
2 slices of white bread
3 tablespoons heavy cream
1 clove garlic
1 (15 oz) can navy beans
2 eggs
1 tablespoon fresh coriander cut into strips or minced
1/2 teaspoon dried thyme
1/2 teaspoon dried chervil
1/2 teaspoon fresh basil
Oil for frying


  1. Sprinkle the zucchini lightly with salt and drain in a colander for 5 minutes.
  2. Rinse well and wring out with paper towels.To remove all excess water.
  3. Sauté zucchini with onion in butter until soft but not golden.
  4. In a food processor sprinkle the bread with heavy cream.
  5. Add garlic, beans, eggs, cilantro,thyme, chervil, basil and blend until combined.
  6. Add the sautéed zucchini.
  7. Spoonfuls of a lightly greased nonstick skillet and fry for 4 minutes per side over medium heat, or until golden brown.

Total fiber: 4 grams per latke.

Cinnamon apple latkes
4-6 servings

2 eggs
3 spoonfuls of sugar
1 teaspoon salt
2 teaspoons cinnamon
1/3 cup of water3 cups cooking apples, chopped
3/4 cup flour without stirring
1 teaspoon grated lemon peel
Oil for frying
1/2 cup of sugar


  1. Beat the eggs until light and frothy.
  2. Mix 3 tablespoons of sugar, salt,teaspoon cinnamon and water until well blended.
  3. Add the chopped apple, flour,and lemon peel; mix well.
  4. Heat the oil in a skillet.
  5. Drop 1/4 cup of the apple mixture into hot oil, spread to flatten slightly. Fry on each side until golden brown.
  6. Drain on paper towels.
  7. Combine 1/2 cup of the sugar and cinnamon to do the coverage.
  8. Sprinkle with the sugar and cinnamon mixture hot latkes.
  9. Serve immediately.

Total fiber: 3.5 grams per latke

Now that you’re cooking, Kitchen97 invites you to consider the rest of their high-fiber Hanukkah menu, starting with a festive roasted red pepper spread; dates seasoned with mascarpone cheese (can be served as an appetizer or dessert); mixed greens with roasted onion and walnut dressing; a crockpot version of glazed tzimmes; a sweet and sour brisket (sauerkraut is the secret); and for dessert … Hanukkah noshers … chew on Jewish delicacies!


Thanksgiving Patio Gatherings – Shrimp, Spiced Mango, and Avocado Salad With Citrus Dressing

Whether you are entertaining 10, 20 or even 40 or more guests, do you want a light and flavorful salad that satisfies your guests with refreshing summer seasonal produce and plump sweet shrimp from our own local waters that will please everyone? relax a bit and enjoy your party. This recipe is actually my favorite, it is sure to impress your friends at any time and be a hit at any backyard gathering.
For the shrimp marinade:

1/4 cup grapeseed oil
2 tablespoons of Spanish smoked paprika
1 tablespoon finely grated orange zest
1 tablespoon of coarsely ground black pepper
1/4 teaspoon ground cayenne
3 garlic cloves, minced
12 extra large shrimp (U-12), peeled and divided

For the citrus vinaigrette:

2 tablespoons lime juice
1 teaspoon Dijon mustard
1/4 teaspoon finely grated lime zest
1/4 cup grapeseed oil
1/4 cup olive oil

For the salad:

Coarse salt
1 tablespoon of extra virgin olive oil
4 loose cups tender, broken lettuce, such as red oak and lolla rossa
1/4 cup red onion finely chopped
1 mango, peeled, seeded and diced
1 Haas avocado (or Florida avocado), peeled, seeded and diced
Freshly ground black pepper

Prepare the marinade:
Whisk together all the ingredients in a large bowl. Reserve 2 teaspoons of the marinade. Add the shrimp to the marinade and refrigerate for at least 3 and up to 6 hours.

Make the vinaigrette:
In a large bowl, combine the lemon juice, mustard, zest, and reserved marinade. While whisking, drizzle the oils to form a smooth vinaigrette. Set aside.

Prepare the salad:
Remove shrimp from marinade; Remove excess marinade from shrimp.

Season the shrimp, to taste, with salt. Heat the oil in a large skillet over medium-high heat. Add shrimp and cook, turning once, until cooked through, about 1 1/2 minutes per side. Remove the pan from the heat.

In a bowl, combine the onion, mango, and avocado. Dress lightly with a little vinaigrette. Season with salt and pepper to taste.

In another bowl, lightly toss the lettuce with a little vinaigrette and season with salt and pepper.

Place the salad in the center of a platter and surround with the shrimp. Pour some of the dressing over the shrimp and serve. (Reserve the remaining vinaigrette for another use.)

Pair this salad with a main dish or serve it alone with some cool summer cocktails. Want to add a ‘sparkle’ touch to an old favorite? Try a Cucumber Basil Martini, courtesy of Food and Wine Magazine.

Cucumber basil martini


1 spoon of sugar
1 tablespoon of hot water
1 teaspoon finely grated fresh ginger
A 3-inch piece of cucumber, peeled, seeded, and diced, plus 1 round for garnish
3 fresh basil leaves, 2 broken
2 ounces of good gin
1 tablespoon fresh lemon juice


In a small bowl, dissolve the sugar in the hot water. Press the grated ginger through a fine strainer placed over the bowl, releasing the juice.
In a cocktail shaker, mix the diced cucumber with the 2 broken basil leaves. Add the ginger syrup, gin, lime juice, and a handful of ice. Shake well, then strain into a martini glass. Garnish the martini with the cucumber slice and remaining whole basil leaf and serve.


The Kitchen97 Guide to Thanksgiving- Eat Everything and Still Burn Fat!

Well, it’s Thanksgiving week. National eat-in-sight week is here. What do we do?!?


Not just Thanksgiving, but this week in general. We focus on Thanksgiving, but the snacks start much earlier and continue too. Thanksgiving food cooking and mood leads to snacking earlier in the week and carries over to Thanksgiving weekend. Weight lifting and intense exercise is key this week. This is what I would do (what I will do):

Monday: Medium to high rep training that targets the upper body (about 45 minutes).

Tuesday: Medium to high rep training that targets the lower body (about 45 minutes).

Wednesday: Take it off to get ready for tomorrow’s workout.

Thursday (Thanksgiving): Full body workout, choose a main exercise for each area, low to medium reps, will last 45 minutes. Ex: Standing cable chest press, weight chin-ups, front squat, standing push press, cable chopper.

Friday: Off

Saturday: Low Repetition Heavyweight Training

Sunday: Off

Focusing on medium to high reps on Mondays and Tuesdays will help deplete your glycogen stores with, of course, the added benefits of exercise, such as increasing insulin sensitivity, setting you up for success later in the week. Taking Wednesday off will give you a mental / physical break from exercising so you can hit the gym hard on Thanksgiving.

I realize that some of you may not be able to exercise on Thanksgiving, and while I think that’s an excuse, I would instead take Thursday off and do Thursday’s exercise on Wednesday night. .

Putting heavy training as close to food or Thanksgiving as possible will increase the chances that the food you eat will go to useful media (like muscle) rather than being stored as fat. You are highly unlikely to store fat after you have completed a full body workout that puts all of your muscles to the test.

Friday and Sunday will be free, but we will use Saturday to push it forward. Your muscles will be full of glycogen from eating, a perfect time for you to complete an intense workout and set new personal records. Reps should be reduced and the weight should be increased as long as you can maintain shape and obviously stay safe.

This exercise program should prepare you perfectly to eat whatever you want on Thanksgiving and still make great progress.


The benefits of sleep almost outweigh the mere enjoyment of sleep. We are talking about higher insulin sensitivity, more energy, happier, less fat, more muscle, better hormonal profile, fewer cravings, and less stress.

It really is the magic pill. For the amount of exercise and energy you will need this week, sleep is key to your success! Except Friday. You must buy on Black Friday! Wallace D. Wattles Put it better:

“There is an influx of vital energy, which is received by all living organisms during sleep … this vital energy is the only power by which the body can be healed, repaired, renewed or maintained”

Walk and / or play soccer :

I realize that for many of you this would probably be included in the exercise section, but I am not talking about that kind of walking. I mean to find some family, which I’m sure there will be many around, and go for a walk after the football game. Or even part time. The key is to move in an environment full of smiles and laughter.

This will increase your insulin sensitivity, keep you in a good mood, help with digestion, and remove any Thanksgiving (family) stress you may have.

Thanksgiving football will do many of those same things, while also providing some of the benefits of regular exercise. It brings intensity and laughter, two keys to success!

Eat everything in sight:

By Thursday at least … “Cheating” on Thanksgiving will increase your master hormone leptin, which will consequently increase other good hormones such as thyroid / testosterone, suppress cravings later in the week, and It will allow you to release more fat for energy later in the week.

Since leptin can drop as much as 50 percent in just one week of dieting, keeping it high is important, and cheating is the perfect way to go.

The following tips should help you too:

Eat fewer carbohydrates until Thanksgiving. This will directly / indirectly cut calories and deplete you enough to increase the chances that Thanksgiving foods will go where we want them too.

Use intermittent fasting before and / or after Thanksgiving. You will effortlessly cut calories, increase energy, and increase insulin sensitivity. Don’t do this blindly, learn about it and do it efficiently and safely. Eat healthier foods before moving on to “cheat” foods on Thanksgiving. This will increase the chance that he will eat fewer desserts and / or cheat.

Eat right during the day and cheat afterward. Starting your cheat day earlier in the day may lead you to cheat more throughout the day, whereas if you eat better during the first part of the day, you are restricting the “cheats” to a selected period of time.

Incorporate the rest of the methods in this guide!

This is not an all or nothing type of thing. Certain strategies will help certain people and others will not. Choose a method that you think will really help you. And for your information, I’ll do a “hoax.” I will do it strategically by doing everything I provide in this guide, but I will cheat.

I think we should be healthy enough to enjoy unhealthy moments without consequences. Why? Happiness. Our principal objective.

Stay positive:

I know what you’re saying, of course I’m putting this here. Thinking positive will help you.

I know that being with family can be stressful, and I know that, for the health conscious, being around foods that you imagine as “cheat” foods can also be stressful. Those two combined can really set you up for failure, unless you realize that both have a chance to bring you closer to your goals.

First of all, family and friends should bring laughter and smiles, automatically putting you in a positive frame of mind, and they will if you allow them. Spending the week thinking that family is stressful will only bring that to the truth. Go through the week thinking about how cool it will be and imagining how much fun you will have with your family and friends.

Second, cheat foods should be enjoyed. If you’re going to deviate from your plan to eat something that YOU want, you should at least enjoy it! Stress will only send food to the wrong places in your body.

Stay positive throughout the week. I’ll be posting a lot of good stuff this week so keep checking back.

Enjoy time with family and friends. Seriously, you should laugh and smile at least 137 times.

Being thankful. Listen, I’m not getting religious with you, just be grateful. Before eating, close your eyes and appreciate the food around you, the power of your home, and the family / friends around you. I will post on this sometime this week.


A Vegan Thanksgiving: Maple Cranberry Sauce

Many of the foods I envision on my vegan Thanksgiving table just don’t exist, so I have to get creative. However, this is not one of those recipes. This is an essential part of Thanksgiving, which turns out to be vegan already – cranberry sauce! And this one in particular is amazing.
One of those healthy recipes is homemade cranberry sauce. I know most people choose cranberry sauce that comes in a can. This is dangerous, as the canned alternative contains a lot of calories. For example: 100 grams of fresh blueberries contain only 46 calories. On the other hand, 100 grams of canned cranberry sauce contains about 150 calories. The additional 100 calories you get from canned cranberry sauce represent about six teaspoons of sugar. We all know that excess sugar causes fat retention over time.

Based on this simple difference between fresh cranberries and canned cranberry sauce, homemade cranberry sauce is the best option.

How do I make homemade cranberry sauce?

1 orange, peeled and cut into small pieces

1 tablespoon orange zest

1 12 oz package cranberries, fresh or frozen

1 cup of water

1/2 cup of brown sugar/3/4 cup pure maple syrup

1/2 teaspoon cinnamon


1) Combine the water and sugar or pure maple syrup preferably in a small saucepan and bring to a boil on the stove.

2) Add the fresh blueberries to the saucepan and bring to a boil; stir occasionally

3) Reduce the heat to low and add the orange zest, as well as the peeled orange. Let the mixture cook for about 10 minutes or until the blueberries start to pop. Stir frequently

4) Remove the saucepan from the heat and let it cool.

Voila! Your homemade cranberry sauce is ready. Now, let it cool in the fridge.

How to make homemade blueberry jelly?

Another variation on homemade cranberry sauce is cranberry jelly. To make cranberry jelly, pour cranberry sauce into colander; press it with the back of a pot spoon and collect the juice in a bowl. Repeat until you get the desired amount of juice. Then put it in the fridge until solid.

That’s it. Now you know how to make healthy homemade cranberry sauce and cranberry jelly!


Spiced Sweet Potato Pie, a Way to De-stress Thanksgiving

Oh my gosh, it’s almost Thanksgiving. You have to spend the whole day preparing things so that everything is ready for the holidays. My way to relieve the stress of holiday cooking overload is to start early; such as making cakes. I start baking Thanksgiving cakes and freezing them. Then on Thanksgiving, I put the tarts in the oven and bake them. If you pre-made your cakes, it’s less work for you, especially if you’re the main cook, which seems like this year I’ll be the culinary chef. One of my favorite pie recipes is sweet potato pie and close by is pumpkin. Here I am sharing my sweet potato pie recipe.


6 sweet potatoes

1 ½ cups brown sugar

5 tablespoons of butter

1 teaspoon cinnamon

½ teaspoon of nutmeg

1 teaspoon ginger

1 teaspoon vanilla

2 eggs

¼ cup milk

Salt and pepper to taste

1 graham cracker pie crust

What to do?
Take about 6 sweet potatoes and rinse them. Put them in a saucepan and cover them with salted water. Boil the potatoes for about 30 minutes or long enough for the skin to peel. Remove the skin from the potatoes. The potatoes will be extremely soft and mushy and will need very little mash. Put the potatoes in the bowl. Melt the 5 tablespoons of butter in the microwave. Add the milk, butter, and brown sugar to the bowl. Mix well. Add the cinnamon, ginger, and nutmeg and stir. Add the vanilla extract. Break the two eggs into the mixture and stir. Season the potatoes with salt and pepper to taste. Mix well all the ingredients. Use a pre-made graham cracker crust. If you’re feeling like a baker, make your cake batter from scratch. Using a store bought crust saves time. Preheat the oven to a temperature of 350 degrees. Pour the sweet potato mixture into the prepared pie crust. Bake in the oven for 35-45 minutes. Remove cake from oven and let cool. Serve with a cold shake. If you want to avoid the burden of baking, prepare the cake and cover it with the lid and freeze it in the freezer. Remove from the freezer and place in the oven to bake as indicated above and ENJOY!


Throw Out Your Roasting Pan! Roast Turkey in a Southern Style!

When I cook or roast turkey, I prefer to roast small birds, no more than 14 pounds gross weight, because they cook more evenly than larger birds. Smaller birds cook faster and are generally more tender, but sometimes a larger bird is needed for a large festive gathering. Either way, grilling is always a great pleasure to make and eat. This recipe will lock in huge amounts of extra juices due to the drizzling method the recipe uses. If your item is purchased frozen, be sure to thaw your bird in the refrigerator until ready to cook.

Southern roast turkey
Serves 8-10

1 (10 to 12 pounds) turkey
Salt and pepper to taste
1/2 cup butter or margarine, melted
1/2 cup salad oil

  1. Preheat oven to 375F. Sprinkle generously with salt, pepper, and paprika inside and out.
  2. Mix the butter and salad oil. Place the bird in a roasting pan, breast side up. Pour 4 cups of water into the roasting pan. Seal the pan with heavy aluminum foil.
  3. Bake for approximately 3 hours, or as directed on the instruction package. Baking times seem to vary, so after about 1 1/2 hours open the broiler and drizzle the broth over the bird into the skillet to make sure it has the right amount of tenderness. Reseal the bird and the foil. Return to the oven.
  4. When your bird is tender, remove and drain, reserving the remaining stock to use with the expected dressing. Add water to the broth if you need more liquid for your dressing. Drain off excess fat and save for expected sauce.

I hope you enjoy this simple Holiday recipe. Be sure to visit my website for other wonderful recipes and food creation tips. Happy Thanksgiving Day!


Let’s All Raise a Toast to the Britain-American Thanksgiving

It’s Thanksgiving season again! As we should all know, Thanksgiving is a national holiday and a day when family and friends gather and feast on elaborate dishes.

Thanksgiving is a cause for great celebration in the US and falls on the fourth Thursday of November each year. On this day, Americans thank and express their gratitude to the Almighty for the good things they have had in the past year. This year, Thanksgiving will be celebrated on November 26, 2020. Thanksgiving is also another name for the Harvest Festival in Britain, which marks the end of the harvest season there.

Although the exact origin of the tradition is often a subject of debate, many agree that the genesis of Thanksgiving dates back to the 17th century in the US, when the first settlers in North America celebrated the first Thanksgiving in 1621. To show appreciation for a large number of crops, the Plymouth settlers and the Wampanoag Indians gathered and shared a fall harvest festival on the Plymouth plantations. In 1863, during the reign of Abraham Lincoln, Thanksgiving was declared a national holiday and has been a national holiday ever since.

Today, Thanksgiving is celebrated by preparing sumptuous dinners, giving thanks, toasting, gathering with family and friends, and exchanging gifts as a token of love and appreciation. Ready meals include ham, fruit, sweet potato puree, corn on the cob, cranberry sauce, pumpkin pie, chicken and eggs, duck, milk, cheese, and turkey with some filling as the centerpiece. Another popular Thanksgiving dish is Turducken, which is again a turkey dish stuffed with chicken and duck meat and glazed with honey, herbs, and seasonings.

Some of the gifts that are exchanged on Thanksgiving are ready-made or handmade Thanksgiving gift baskets and baskets filled with nuts, chocolates, cheese, cookies, jams, and other groceries. Another fun gift is the Thanksgiving question box with question cards that help brainstorm, break the ice, start a meaningful conversation, and bond with family and friends. Cookie baskets and chocolate bar cakes are also a good gift idea. Turkey card holders also make a good gift and allow you to customize the seating arrangement for your guests. Other notable Thanksgiving gifts include wreaths, bouquets, themed tableware, gourmet cakes and pastries, decorative fruit baskets, centerpieces, and delicate collectibles.