BOB RECIPE: Imperial Chicken Wings

from:  Imperial
Product:  Margarine

BOB RECIPE:  Imperial Chicken Wings

Preparation Time: 10 minutes
Cook Time:  35 minutes
Makes 24 appetizers

2 lbs. chicken wings (about 12)
1/4 cup Imperial margarine, melted
2 – 4 tsps hot pepper sauce
1 tsp ground cinnamon
1/8 tsp ground nutmeg (optional)

Preheat oven to 425 F.  Cut tips off chicken wings (save tips for soup).  Cut chicken wings in half at joint.

In medium bowl, combine melted margarine, hot pepper sauce, cinnamon and nutmeg.  Add chicken wings; toss to coat.

In bottom of broiler pan, arrange chicken wings.  Bake, turning occasionally, 35 minutes or until golden brown and crispy.

Serve, if desired, with blue cheese dressing.


BOB RECIPE: Classic Chicken Pot Pie

from:  Pillsbury
Product:  Refrigerated pie crusts

BOB RECIPE:  Classic Chicken Pot Pie

Prep Time: 25 minutes  Start to Finish:  1 hour and 5 minutes

1 box (15 oz) refrigerated pie crusts, softened as directed on box

1/3 cup butter or margarine
1/3 cup chopped onion
1/3 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1 can (14 oz) chicken broth
1/2 cup milk
2 1/2 cups shredded cooked chicken or turkey
2 cups frozen mixed vegetables, thawed

Heat oven to 425 F.  Make pie crusts as directed on box for Two-Crust pie, using 9-inch glass pie plate.

In 2-quart saucepan, melt butter over medium heat.  Add onion; cook 2 minutes, stirring frequently, until tender.  Stir in flour, salt and pepper until well blended.  Gradually stir in broth and milk, cooking and stirring until bubbly and thickened.

Stir in chicken and mixed vegetables.  Remove from heat.  Spoon into crust-lined pie plate.  Top with second crust; seal edge and flute.  Cut slits in several places in top crust.

Bake 30 to 40 minutes or until crust is golden brown.  During last 15 to 20 minutes of baking, cover edge of crust with strips of foil to prevent excessive browning.  Let stand 5 minutes before serving.   6 servings.

Tropical Crystal Chicken for Father’s Day

Fire Up the Grill This Father’s Day with Heart-Healthy Recipes for Dad

Dr. Michael Fenster, MD, F.A.C.C., FSCA&I, PEMBA cooks up a low-fat meal perfect for a backyard barbecue.

Dr. Michael Fenster believes that good health is the greatest gift anyone can give and receive. This Father’s Day forget the greasy burgers and the industrial mystery meat in tube form; go healthy with a great chicken barbecue.   As a practicing interventional cardiologist and chef, Dr. Fenster says “chicken does not have to mean boring.  Chicken is a great source of low-fat protein and dressed up right, chicken can be an amazingly delicious treat.”

Dr. Fenster also suggests we make Father’s Day a day of health not only for dad but the entire family by adding some exercise to the day’s activities. “Moderate exercise has been shown to help suppress the appetite.  Walking is one of the best and easiest activities we can do. A short walk after a barbecue will help lower blood pressure and increase digestion.  A relaxing walk is the perfect way to end the day.”

To make your Father’s Day barbecue complete, Dr. Fenster suggests adding fresh vegetables to the grill.  “Take some red and green bell peppers, zucchini, some broccoli, and any other favorite vegetables, toss them in a small amount of olive oil and a few spices, then add them to the grill.  You will be amazed at how delicious these grilled vegetables will taste and be so good for you.”

Eating fresh and natural foods is part of Dr. Fenster’s Grassroots GourmetTM (GG) concept (and soon to be book) that is derived from his beliefs and studies as a physician and as a chef that we are what we eat.  Grassroots Gourmet is his easy-to-follow guideline for navigating between deprivation and gastronomic gluttony and follows three basic principles, what Dr. Fenster calls the Threefold Path of Be’s:

Be Aware and Avoid the Siren Call of Junk and Fast Food
Be Fresh – eat as much fresh and naturals foods as possible
Be On-Time and In Proportion

Following the Grassroots Gourmet principle, Dr. Fenster says “be sure to purchase a vegetarian fed free-range chicken.  These birds are naturally lower in fat, do not contain any hormones, and increase the levels of beneficial and essential polyunsaturated fats like omega 3 and 6 and a great source of minerals like selenium.  Free-range chickens are also rich in niacin, B-6, B-12, vitamin D, iron and zinc. If desired, you can reduce the fat content even further by removing the skin.”

(Copyright Michael Fenster, Photos by Jennifer Fenster)

Serving Size 6 oz; 340 Calories per serving; 24 g total fat; 1 g Carbohydrate

This dish combines tropical flavors with a mild heat and a marinade that leaves your grilled bird tender, sweet and juicy. Top it with a little Southern sauce if you need a little extra tang. This is so good off the grill that you will forget how good it is for you.

1 whole chicken, split in two
12oz of hot sauce like Crystal or Louisiana Brand
10.5 oz Coconut water
13.5 oz Coconut milk (low fat is preferred)
1 lemon
16 oz fresh pureed pineapple
1 orange
3 garlic cloves, crushed
1 tsp allspice, crushed
3 sprigs oregano
3 sprigs thyme
2 bay leaf
1 star anise
1 Tbs dried oregano
1 Tbs dried thyme
1 Tbs paprika

Remove any giblets and parts inside the chicken then split in half, lengthwise and set aside.

In a large container that can hold the marinade contents and the chicken add all the ingredients. Squeeze the lemon and orange to add the juice, and then add the rinds in quarters.

Marinate the chicken at least 4 hours, preferably overnight. Remove and pat dry. Top with paprika, dried oregano and thyme.

Grill the chicken until done. The exact time will depend on the size of the bird but the juices should run clear and the internal temperature should be 170-175 0 F (Poultry temperature is 180oF but you need to allow for carryover cooking). Allow the bird to rest in foil for about 10 minutes prior to serving.

The chicken will be flavorful and tender, but if you like some delicious, slightly spicy sauce add the Western North Carolina Style BBQ Sauce (recipe follows).

Western Style North Carolina BBQ Sauce
(Copyright Michael Fenster, Photos by Jennifer Fenster)

Serving Size 1 oz; 25 Calories per serving; 1.5 g total fat; 3 g Total Carbohydrate

This delicious barbecue sauce is low in sugar, fat and sodium, the usual suspects in most commercial sauces.  By taking out all the preservatives and sugar, we cut the calories and carbohydrates way down.  This sauce uses all natural honey for sweetness.

4 tbsp butter or substitute
1 ½ cups onion, finely chopped
4 cloves of garlic, chopped
½ tsp dried oregano
½ tsp dried thyme
½ tsp garlic powder
½ tsp onion powder
2 tsp smoked paprika
2 tsp dry mustard
1 tsp cayenne pepper
½ tsp ground black pepper
6oz tomato paste
1 ½ cups water
¾ cup apple cider vinegar
2 tbsp honey

Melt the butter in a saucepan over medium heat. Add the onions and soften, about 2 minutes. Add the tomato paste and cook for several minutes until it darkens in color, stirring frequently. Add the dry spices and cook 1 more minute. Add the liquid and honey and bring to a boil. Reduce to a simmer and reduce the liquid by 1/3.
In a food processor or blender in small batches, puree the liquid. You may also use an immersion blender. For a sweeter sauce, use more honey; for a spicier sauce use more hot pepper.


Michael Fenster combines his culinary talents and Asian philosophy with medical expertise, creating winning recipes for healthy eating. He is frequently asked to present live cooking demonstrations as well as giving numerous radio interviews on health and food shows both nationally and internationally. Michael is a certified wine professional and chef, receiving his culinary degree from Ashworth University where he graduated with honors.  He has worked professionally in kitchens prior to entering medical school and maintained his passion for food and wine throughout his medical career.  Mike helped manage the award winning Napa Alley in Roanoke, Virginia, and hosted a local cable TV cooking show, “What’s Cookin’ with Doc” in Dublin, GA.  He has written columns for;, is a regular columnist for the culinary magazineBasil, as well as a member of their Council of Chefs and a monthly health and fitness contributor to The Tampa Tribune.  Mike’s heart healthy recipes have are reprinted in newspapers and magazines across the country, and he regularly cooks up healthy meals on the nationally syndicated television show “Daytime.”

Michael Fenster, MD, is a Board Certified Interventional Cardiologist, currently on staff with the Cardiology Specialists of Florida at Hernando Heart Clinic. He has participated in numerous clinical trials and spoken nationally on a variety of cardiovascular topics to audiences ranging from lay public to peer presentations at the American Heart Association and American College of Cardiology meetings. He has also published numerous professional peer reviewed articles and served as an Assistant Professor of Medicine at North East Ohio University College of Medicine (NEOUCOM). Michael recently graduated summa cum laude from Auburn University’s Physician’s Executive MBA program.

Michael holds a JuDan (10th degree black belt) ranking in Bujinkan Budo Taijutsu, which he has studied over the last three decades.  He lives in Spring Hill, Florida, with his wife Jennifer.  His book, Eating Well, Living Better: A Prescription for Wellness and Epicurean Enlightenment will be published in early 2012.

To see cooking demonstrations with Michael Fenster and more recipes, visit

Trina Kaye – The Trina Kaye Organization

BOB RECIPE: Crispy Herbed Chicken

from:  Quaker
Product:  Yellow Corn Meal

BOB RECIPE:  Crispy Herbed Chicken

1/2 cup corn meal
1/4 cup all-purpose flour
2 tablespoons grated parmesan cheese
1 1/2 teaspoons Italian seasoning
1/4 teaspoon garlic salt
1/4 teaspoon pepper
One 2 1/2 to 3-lb broiler-fryer chicken, cut up, skinned
1/2 cup milk
3 tablespoons margarine, melted

Heat oven to 400 F.  Combine dry ingredients.  Dip chicken into milk; coat with corn meal mixture.

Place chicken on rack in 15 x 10 inch pan; brush with margarine.  Bake 40 to 45 minutes or until golden brown and tender.  5 servings.

Variation:  Fish
Substitute 1 1/2 lb fresh or frozen, thawed perch or cod fillets for chicken.  Prepare as directed above; place fillets skin side down on rack in broiler pan.

Broil 5 inches from heat 50 8 minutes or until fish flakes easily with fork and turns golden brown.  6 servings.

BOB RECIPE: Chicken Fajita Quesadillas

Happy Cinco de Mayo!

from: Mission
Product:  Flour tortillas

BOB RECIPE:  Chicken Fajita Quesadillas

10 flour tortillas
1 lb boneless, skinless chicken breasts
1 packet Fajita seasoning
1 tablespoon vegetable oil
1 green bell pepper, diced
1 red bell pepper, diced
1 yellow onion, diced
1 8-oz package shredded cheddar cheese
1 8-oz package shredded Monterey Jack cheese
1 8-oz container sour cream

Cut the chicken into small pieces.  Combine with the fajita seasoning and mix thoroughly.  Heat oil in a large skillet over medium heat.  Add chicken and cook until no longer pink inside, approximately 5 minutes.  Stir in green and red bell peppers and onion.  Slowly cook for 10 minutes, or until the vegetables are tender.

Layer half of each tortilla with cheddar cheese and chicken/vegetable mixture.  Top with Monterey Jack cheese.  Fold each tortilla in half to create a “half moon” and press lightly.  Coat a skillet or griddle with cooking spray and warm to medium heat.

Lightly brown each quesadilla for 2-3 minutes per side until cheese is melted.  Cut each quesadilla into three wedges and serve with a dollop of sour cream.  Servings: 10

For more recipes:

Googled a recipe of fajita seasoning mix: (

Fajita Seasoning Mix   (By Linda Larsen, Guide)
Make your own fajita seasoning mix using this easy recipe. If you are simply going to rub the mixture on steak, chicken, pork, or seafood before grilling it, omit the cornstarch.
Prep Time: 10 minutes   Total Time: 10 minutes

3 Tbsp. cornstarch
2 Tbsp. chili powder
1 Tbsp. salt
1 Tbsp. paprika
1 Tbsp. sugar
2-1/2 tsp. crushed chicken bouillon cube
1-1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp cayenne pepper
1/4 tsp. crushed red pepper flakes
1/2 tsp. cumin

Combine all of the ingredients in a small bowl. Pour into small glass or plastic container, seal tightly and store in a cool, dry place. Makes the equivalent of 3 packets of commercial or purchased Fajita Seasoning Mix.

Sarah’s Chicken Paprika

Sarah’s Chicken Paprika
The classic recipe has some heavy cream added to the sauce but I skipped that and I’m glad I did.  The sauce without the cream is divine.  But for special occasion and if heavy cream is available, mix about 1/3 cup heavy cream to the sauce before serving.

1 package (1 1/2 to 2 lbs) chicken thighs, legs or drumstick, rinsed and pat dry with paper towel
2 1/2 teaspoons paprika, divided
1/2 teaspoon salt
1/2 teaspoon black pepper
1 to 2 tablespoons extra virgin olive oil
1 large onion, finely chopped
1 tablespoon minced garlic
1 package (1.25 oz or 36 g) Spaghetti sauce mix
1 can (6 oz) tomato paste
1 3/4 cups water

Combine 1/2 teaspoon each of paprika, salt and black pepper in a small bowl.   Rub this seasoning mix on prepared chicken.

Heat oil in a wok or large skillet on medium high heat.  Brown chicken, about 3 minutes per side.  Transfer to a plate and set aside.

Add chopped onion and minced garlic to wok and saute until onions are tender.  Whisk in a large measuring cup the spaghetti sauce mix, tomato paste and water to combine; add to wok.  Bring to boil.  Return the chicken pieces to wok.  Cover and let simmer until chicken is cooked through, 10 to 15 minutes.  Transfer to serving platter and sprinkle with some chopped fresh parsley.  Great with hot rice.

Make your own Spaghetti Sauce Mix by just combining all these dry ingredients in a small ziploc bag and shake to evenly distribute:

1 tablespoon dried minced onion
1 tablespoon dried parsley flakes
1 tablespoon cornstarch
1 1/2 teaspoons garlic salt
1 teaspoon Italian seasoning
1 teaspoon white sugar


I call this a happy meal…a little of everything, a little sweet, a little thang, and a little salty. For the feta cheese, I only use Karoun. And I can’t ask for a better meal, mama mia!

Watermelon-‘cuke Salad:

1/2 large seedless watermelon, peeled, cut into large cubes

1 cucumber, peeled, seeded and sliced into chunks

1/2 large red onion, cut into thin rings

crumbled Karoun feta cheese

freshly squeezed juice of 1/2 lemon

1 tablespoon balsamic vinegar

1/4 cup extra virgin olive oil

salt and pepper

Feta Chicken:

4 boneless, skinless chicken breast halves

1 tablespoon olive oil

freshly squeezed juice of 1/2 lemon, divided

salt and pepper

crumbled Karoun feta cheese

1/4 cup finely chopped fresh parsley

2 tablespoons minced garlic

In a large bowl, put all the watermelon cubes, cucumber chunks, onion rings and crumbled Karoun feta cheese. Whisk in a small bowl the salad dressing: lemon juice, balsamic vinegar, olive oil; season with salt and pepper. Pour salad dressing over the watermelon mix and toss gently to combine. Cover with plastic wrap and refrigerate while making the feta chicken.

Preheat oven to 350 F. In a skillet over medium heat, sear chicken breast halves in about 1 tablespoon oil for 5 minutes; turn and cook 3 minutes more. Drizzle with half of the lemon juice. Season with salt and pepper. Top with Karoun feta cheese, parsley and minced garlic. Drizzle with remaining lemon juice. Bake for 40 minutes until chicken is cooked through.

Serve salad in individual plates topped with baked feta chicken slices.

KAROUN Dairies Handmade Cheese and Seasonal Wine,

the Perfect Pairing for Great Evenings and Good Friends

While cheese and wine pairings are not a new concept, wine and Mediterranean cheese pairings can be just as just fun and sometimes more interesting. Karoun Dairies authentic handmade Mediterranean cheeses are made for chilled white wines and good friends.

All of Karoun Dairies cheeses are natural and handmade at their state-of-the-art California facility, strictly using only milk from cows that are free from growth hormones, BGH/rBST, and are Real California Milk certified.

Many of the same general wine and cheese rules apply when pairing Mediterranean and ethnic cheeses with wines; you never want the wine to overpower the food, but rather to complement the flavors. When tasting the cheeses it is recommended that you start with the savory and move to the sweet. For a perfect night with friends and family try Karoun’s Yanni Grilling Cheese right off the grill, with its buttery texture, paired with a chilled California Chardonnay, or the award-winning Karoun Basket Fetas with a smooth Sauvignon Blanc and Kalamata Olives.

All Karoun’s yogurt products (yogurt, Kefir Cheese (Labne) and Sour Cream) are all natural, rBST-free and OU Kosher certified. For more info, please visit